Hi team
I have been on a problem solving course this week and there was a lot of corporate talk and long words for what a problem is and how to solve come up with ways of solving the problem. It got really confusing, What happened to?
Whats the problem?
What is the solution?
What do I need to go to action the solution?
Who can teach/support me to solve the problem?
I always liked Dan Johns way of thinking when it comes to being successful at anything.
Show up
Do it
Ask Questions
However, sometimes you may need to go into a little more of the how.
Here is a model I have learned years ago that does fit into anything we can use for solving all problems as well.
Objective - What is your goal/aim
Scan - What information do you have about the current situation you are in?
Analyses - Look at the information and analyse why the problem has occurred?
Response - What are the top 3 solutions you are going to implement to solve the problem?
Assessment - After around 4 - 6 weeks review how your response is working and adapt if needed
Here is what it looks like if you were going to use it to help lose body fat.
The OSARA Problem-Solving Model (Objective, Scanning, Analyse, Response, Assessment)
Objective
To lose body fat.
Scan (what is affecting the current situation)
Track current weight, body fat percentage, and measurements.
Keep a food diary or use an app to track calorie intake.
Monitor activity levels and daily step count.
Identify lifestyle factors (sleep, stress, hydration).
Analyse (what needs to be done)
Calorie Deficit: Aim to consume fewer calories than burned.
Balanced Nutrition: Prioritise protein, fibre, and healthy fats.
Exercise Plan: Combine strength training (muscle retention) and cardio (fat burning).
Lifestyle Improvements: Improve sleep, manage stress, and stay hydrated.
Response (Implement the Plan)
Start tracking food intake and adjusting portion sizes.
Increase physical activity (gym, walking, home workouts).
Meal prep and choose healthier food options.
Ensure consistency in habits rather than perfection.
Assessment and adjust (Monitor Progress and modify if needed)
Check weight and measurements every 1-2 weeks.
Assess energy levels, hunger, and mood.
Review dietary and exercise adherence.
If fat loss is too slow, reduce calories slightly or increase activity.
If energy levels drop, adjust meal timing or increase nutrient-dense foods.
Adapt workouts to maintain motivation and effectiveness.
Something to think about and use if needed.
Here is a calorie calculator to help you if need to know how many caloires to eat to help lose body fat.
How to make a cheap protein drink?
Protein is good for you and helps you feel fuller for longer but with the expenses that seem to be increasing lately.
Sometimes you can't get around to buying the latest protein powders or whatever.
Here is a cheap way of getting around 12 grams of protein in you!
A 330ml glass of skimmed milk contains about 11.7g of protein.
Adding 14g of Strawberry Nesquik (one standard serving) contributes 0.6g of protein.
So, a 330ml glass of skimmed milk with Nesquik would have approximately:12.3g of protein in total.
Another way is fat free greek yoghurt.
200g Fat-Free Greek Yogurt
Calories: ~110 kcal
Protein: ~20g
30g Granola (varies by brand, estimated average)
Calories: ~150 kcal
Protein: ~3g
Frozen Berries (e.g., 80g mixed berries)
Calories: ~30 kcal
Protein: ~0.5g
Total for the Meal:
Calories: ~290 kcal
Protein: ~23.5g
The 3 reasons people workout.
A quick workout with me
What are you listening to?
A friend of mine text me today saying that her mortgage had increased due to remortgaging and that her sons uni accommodation fees were a lot of money a month and that she is going to have to really adapt her budget and finances.
So I sent her this song and the lyrics.
"I ain't got a dime in these old worn-out jeans
So I'll stop eatin' steak and I'll go back to beans"
great song about life and having to be happy where you are and what you have.
Sometimes we forget that.
Chris
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