Week 1 Buns N Guns Challenge – I’m Showing up

“You are going to be so thrilled that you started this process now,” I thought to myself as I headed for the treadmill after training legs at the gym.

“September,” I said out loud as I started the treadmill.

What’s happening in September?

I don’t know.

All I know is that I am showing up so that I am ready for September.

I completed the first week of the Nicole Wilkins Buns N Guns challenge. I love these challenges because they give me something to finish and also to help me stay accountable. She has us lifting 5 days per week and 2 days of HIIT cardio, but I’m doing 3 Days of Cardio. I am stepping it up. I also love challenges because I always end up with a few new recipes and habits that I didn’t have before.

I don’t follow the meal plan to the letter, but I’m improving my nutrition by focusing on Protein and getting back into meal prep. I am showing up for myself, and that doesn’t mean starving myself and exercising myself to death. It means getting 1% better every day by doing small, consistent acts that compound significantly over time.

How I Show Up

I show up when

I get up before 5 AM to get my workout in because I start work earlier

I get to the gym before 6 AM

I make my protein smoothie to start the day off with 30g of protein

I take 30 minutes to prepare my meals for 2-3 days ahead

I say no to chips and all those “healthy” junk food snacks I like from Trader Joes

I choose to do my Yoga and Pilates over scrolling on my phone

I say no to impulse buying to achieve my financial goals

I say no to sharing plans with those not in my trusted sources’ inner circle

I decline invitations that aren’t in alignment with my focus

I go first and reach out to someone I have been thinking about

I ignore stupid comments from miserable people

I limit my exposure to said miserable people and energetically draining environments

I block out an hour or two for writing

This quarter, I am determined to show up

For September.

Week 2 Buns N Guns Challenge – Six Months for Five Minutes

Years ago, I trained for a fitness competition. Even though I never made it to the stage, I learned a lot during the preparation. I marveled at how many months, weeks, and hours went into preparing meals, training, and everything else for what would culminate in two to five minutes on stage.

Proper Preparation Prevents Poor Performance

No matter the endeavor, preparation is always longer and more involved than the event itself. What looks effortless and like good luck is the result of years, months, weeks, days, and many hours of work and sacrifice. Preparation is the key to success, even when it doesn’t seem to be leading to anything significant.

Roald Amundsen was the first man to reach the South Pole. For years, he prepared for the expedition by engaging in strenuous physical activity, living with the Inuit people (formerly called Eskimos) to see how they managed harsh winter conditions, and, when it came time for the journey to the South Pole, he was well prepared to handle worst-case scenarios. One of his contemporaries who also traveled to the South Pole was less prepared. He blamed the weather conditions for their troubles. His group made it to the South Pole, but was found frozen to death months later.

Amundsen’s philosophy was that you don’t wait until you’re in an unexpected storm to discover that you need more strength and endurance. You prepare with intensity, all the time, so that when conditions turn against you, you can draw from a deep reservoir of strength. And when conditions turn in your favor, you can strike hard.

The key is to view your preparation as the win. You may train consistently for years, unaware that five minutes in the right moment will change your life forever.

September: Staying Ready so I don’t have to get ready.

I haven’t aspired to compete in a fitness competition for many years, but this year I feel compelled to really turn up the intensity in my training and pay closer attention to my nutrition. It may be because I’m hitting a milestone birthday of 45 this year, but I don’t think that’s the only reason.

I was at the gym a few weeks ago and thought to myself, “You are going to be so glad you started this process now.”

“September,” I said out loud before getting on the treadmill.

If you’ve been following along, you know I’ve been sensing something about September. I’m staying disciplined in my planning, preparation, training, and nutrition to position myself for victory when September arrives. I could be training for five months for five minutes that will change my life forever. I’m staying ready so that I don’t have to get ready!

You are not on a march to nowhere

At times, we all feel that we are on the march to nowhere. The repetitive tasks, the early-morning wake-up calls, the late nights spent trying to figure out the answers to our problems, the regular exercise without seeing the progress we hoped for, and the feeling that we are facing many difficulties with little payoff. Know that each of these hardships, difficulties, and repetitive tasks, done consistently, is building our reservoir of strength for hard times and our strength and power for more favorable times.

Roald Amundsen said, “Victory awaits him who has everything in order—luck people call it. Defeat is certain for him who has neglected to take the necessary precautions in time; this is called bad luck.”

This week, I am reminding myself that the planning, preparation, and process are the wins. The outcome isn’t always mine to control, but my commitment is, and that’s what gives you the best chance at victory.

Week 3 Buns N Guns Challenge – Livin’ on a Prayer through the boring

We’re halfway there! Whoa, living on a prayer!. – Bon Jovi, Livin’ on a Prayer

I am halfway through the Buns N Guns Challenge. Generally, by the time we get halfway through a program, living on a prayer is an accurate assessment of the situation.

I like to start things and create things. I get very excited at the start, but my enthusiasm wanes as I go through the repetitive tasks. The finish line is nowhere in sight, and I start to look around and wonder if there’s something else more exciting going on or a more exciting way to get this done.

People call it the messy middle. I say it’s the boring middle.

Adam Bornstein of Arnold’s Public Club says it perfectly:

“The boring middle of a program — week six, when the novelty is gone, and the results feel stalled — will test every reason you started. This is the reality of every goal. Excitement fades. Challenges are inevitable. And you’re convinced there must be another way.

So we look for a side door. A workaround. Something that gets us to the outcome without the friction.”

I do love the sense of accomplishment that comes with finishing programs, but I don’t love doing them day to day. As Adam says, I want to avoid boredom, the reality that I am not as great as I thought, and discomfort when challenges arise.

Over the years, I have gathered tips and best practices to finish programs and not quit halfway through.

Have a Well -Defined Outcome and Goal

My 3 Goals for this program

Improve my strength by lifting heavier weights and hitting Personal Records.

Ingrain the early AM workout discipline habit even further]

Improve my meal preparation habits and incorporate more exciting, healthy recipes

What I am NOT doing: Focusing on losing weight.

Over the years, I have learned that no matter how much the scale goes down, it’s disappointing. I am more focused on completing the program and building my habit stacks. I may not lose any weight, but if anything, I will feel better.

Why is it important to finish this program and accomplish these goals?

It’s in alignment with where I am going. I don’t even know where I am going, but I know it requires me to be strong, disciplined, and fabulous

This program will help because it will cause me to focus on the daily wins and habits of checking off workouts and eating one meal at a time

Don’t expect it to always feel exciting, but bring the excitement!

I have added so many great songs to my workout playlists, and that has made workouts more exciting. When I prepare meals, I try to listen to engaging podcasts or music, and the time goes by much faster.

Sadly, there is no eye candy at the gym to make workouts more exciting, but there are friendly faces, and I enjoy seeing the same people working hard. Besides, there is always YouTube for motivating gym eye candy.