Tuesday, March 29, 2016
Quick Thoughts: Be Consistent
The key to success when it comes to your fitness - and many other things in life - is to be consistent.
Eat real food 80%-90% of the time. Train 3-4 days out of the week, total body, without fail. Get out there and walk more often. Stand more than you sit. Train your mobility daily.
Just do this, all the time, forever.
Develop a diet and training methodology that works for you, that you can do with consistency, for the rest of your life. If you need help get a great coach.
Training and eating with consistency is the most important key to long term success.
It's more important that going hard in the short term. Training hard as hell for a short time may get you results now, but they don't last. You'll burn out, it's not sustainable, and you'll be back to where you started in a years time.
Think about it like this ...
The tsunami may rise and smash into a boulder on the beach. It may move the boulder or smash it into pieces. But the boulder - or it's pieces - will still remain.
The tide, gently washing up on the foot of the boulder - with consistency - will eventually turn that boulder to sand.
Thursday, March 24, 2016
Build A Sustainable Diet With The "3 Day Method"
When people hire a coach, they set the dates for working out and they show up. It's rare that I have a client that cancels regularly. Yeah, people like to "complain" about how you kicked their butt, made them sore, and made walking up and down steps the next day their worse enemy - but really, they don't mind.
They knew what they were getting into when they signed up for one on one coaching. They knew it would involve setting times to workout. They knew they would be challenged. They knew they were going to be sore. In fact, if they're not feeling challenged, sore, and like they've worked out - then they'll question the effectiveness of their training.
Nope, the training is almost never the hard part for people. When people come to me for training (or any other coach) they're prepared to workout. But, they're not always prepared to overhaul their nutrition.
90% of new trainee's have serious hang ups about their food.
Ok, I know 90% may seem like a high number - but I'm not kidding. Shit, it might even be more along the lines of 95% in my experience. It doesn't matter what the percentage is, the bottom line is that almost everyone has trouble when it comes to changing how they eat. Excuses are common, and my answers are to the point.
They think they're eating alright, they think they don't need to change their diet.
They're not. If they were eating alright, then you wouldn't be overweight.
They think if they cut out excess grains, dairy, and starches that they'll be left with nothing to eat.
They won't, they just need to learn how to not eat like a rabbit on their new diet. There's plenty of websites, blogs, and books full of ideas.
They travel a lot for work or during they day, there for they can't get to healthy food.
Bull shit. Healthy food is everywhere - they're just being lazy & not planning. Eating well, on the go, requires a little planning. Pack food, make trail mixes, remember restaurants with options you can eat.
They don't want to give up their daily muffin, bag of chips, or bottle of coke.
Grow up. Treats are earned. They need to eat like an adult and take responsibility for what they're putting in their mouth if they want to change their body.
I don't have time for excuses. But I do have time for actual problems. I want to talk about the number one problem new clients run into when dealing with their nutrition. What is it?
The #1 problem new trainees face with their nutrition is over commitment, leading to binge eating, then quitting their diet all together.
This is all too common. They pay for training, show up to the workouts, get their nutrition plan and dive in fully! They go out, buy all the right food, read all the blogs, try all the recipes, and start losing weight. But something happens ...
They spent 1-2 weeks (or more) eating clean, but they start missing the food that doesn't fit into their new diet guidelines. They try to fight the urge to "cheat" on their diet - and they're successful for a while.
But eventually they cave and binge on junk food for 2-3 days. When it's all done, they feel like shit and they're often left feeling like this new diet isn't going to work. They don't feel like it's sustainable. Then they end up quitting all together - now this diet is just another that didn't work for them. It's another one to add to the list when they tell friends "they've tried everything" to lose weight and nothing works.
But they're wrong.
The diet does work - they're approach was too "gung ho" for a beginner.
The key to developing a way of eating, that lasts for life, is to create habits. Habits are built over time, slowly. This is where I like to introduce new clients to my "3 Day Method" when they're changing their nutrition.
The "3 Day Method" For Building Sustainable Eating Habits
The "3 Day Method" is easy to follow, designed to build lasting habits, and it's flexible for individuals. Here's how the "3 Day Method" works ...
- Each phase lasts 2 to 4 weeks (depends on the individual). Each person will become comfortable eating within their dietary guidelines at a different rate. When you become comfortable with the first phase, you'll move onto the second phase. When you become comfortable with the second phase, you'll move onto the third phase.
- It doesn't matter what your cheat meal is - just let it be something you enjoy.
- You'll eat within your dietary guidelines 100% for 3 days straight. NO CHEATING.
- The 4th day you can eat a meal that doesn't fit into your guidelines.
- Keep eating in this pattern
- You'll eat within your dietary guidelines for 4 days straight.
- The 5th day you can eat a cheat meal that doesn't fit into your dietary guidelines.
- Keep eating in this pattern
- You'll eat within your dietary guidelines for 5 days straight.
- The 6th day you can eat a cheat meal that doesn't fit into your dietary guidelines.
- Keep eating in this pattern.
That's it! It's easy to follow and gives you time to build up to eating clean for longer stretches of time. The "3 Day Method" is great for improving your eating habits while avoiding burn out. This way you'll do away with binge eating and finally have a diet that works for you.
Tuesday, March 15, 2016
Quick Thoughts: Chin Up Bars - They're Everywhere
The common excuse, "I couldn't do the chin ups because I don't have a chin up bar", it's something I hear all the time when programming chin ups for clients.
Really? You couldn't find a chin up bar?
Buying a door way chin up bar costs around $30, it's not crazy expensive. Buying a set of gymnastics rings is around $30-$50, also not going to break the bank. But I get it, maybe the budget just didn't allow for you to buy one this week, or this month. That's ok ... but don't tell me you couldn't find a chin up bar.
They're literally all around you!
Here's a list of things I've used as a chin up bar - you can use them too ...
- Soccer nets
- Tree branches
- Jungle gyms
- Street light polls
- Door frames
- Elevator door frames
- Bathroom stalls
- Wall ledges
- Open doors (with a wedge shoved under the door to prevent it from ripping off the wall)
- and more
Get out there and get training your chin ups and pull ups. Minimalist training allows you to make use of everyday objects in order to enhance your training, as long as you open your mind.
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