Day 9

Incredible! Day 9! This is going really well! You should be so proud of yourself for getting this far. However just be careful not to go down the “I can treat myself for all my hard work”.

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs”.

You wouldn’t want to come this far to completely negate all the hard work you’ve done.

Diet – Track Macronutrient Intake

It may be helpful to occasionally complete an exercise where you track your caloric and macronutrient intake through an online calculator. Most importantly, you must obtain adequate protein calories to preserve or build muscle issue, and keep your carbohydrate intake in line with your body composition goals: 50-100 grams per day for fat loss, and 100-150 to maintain ideal body composition.

Proceed with this exercise as follows: Write down everything you eat for an ensure day. Use measuring tools (cup with 1⁄4 marks, tablespoon, ounces scale) to obtain accurate quantities. Carry around a small notepad so you don’t forget anything. Download a macro tracker smartphone app, like Lifesum, Cronomoter, FitDay, or My Fitness Pal, create a free account, and begin inputing your foods into their data base. After inputing all of your foods, the app will produce a simple pie chart with tabulations for daily protein, carbs, fat, and total calories. Your data will be saved in their data base and you can repeat the exercise whenever you want to generate more daily reports.

Exercise – Increase Daily Movement, Part 2

Hopefully you’ve been making a concerted effort to leverage the challenges from Day 1 (increase daily movement), Day 2 (standup work station) and Day 5 (movement breaks every 30 minutes) to discover assorted ways to move more throughout the day.

Today I’d like you to redouble your efforts to park purposefully far away, eschew elevators and escalators, walk or cycle instead of drive, go no longer than 30 minutes without a brief movement break, stand instead of sit, take mini play breaks, and implement any other creative movement ideas into your routine.

Lifestyle – Media Fast

Ingest all of your news and information today during 10-minute Ume blocks in the morning and in the evening. Take this challenge seriously and try – just for a single day – to refrain from exposing yourself to a constant stream of distracting information and entertainment Tidbits throughout the day. During your 10-minute sessions, be pro-active by choosing your favourite media resources, scanning headlines quickly, and reading only stories of sincere interest to you.

This challenge may reveal how distracting a typical day might be when you fail to discipline yourself against constant and overwhelming digital stimulation. Hopefully

you will build some awareness, battle against over stimulation, and sharpen your focus on peak performance tasks.

Day 9 The Carb Curve