What lessons can doom scrolling and binge watching teach you about fitness and weight loss?1/28/2024 What do binge-watching TV, doom-scrolling social media, and overeating have in common?
They're all easy to do often, without much thought and they provide immediate rewards to our brains. What do new fitness and eating plans have in common with most busy people? They're all complicated, hard to follow, require a lot of thought and planning, and don't provide immediate rewards to our brains. Habits are behaviours that are done often and become automatic. If we make nutrition and exercise complicated, we won't do them often and they won't become habits in our lives. Take the lessons from social media doom-scrolling, binge-watching, and overeating and apply them to your exercise and food if you want to make healthy changes. Here are some tips. 1. Keep exercise simple, short, and easy to do when you first start. Most people train too hard when they start and either get injured or so stiff that cannot move for 3 days after training. That's not ideal for making a regular habit. 2. Change one food habit at a time. Master it and then stack another habit on top. I've had clients lose up to 12kgs with just one food habit alone. 3. Plan your nutrition with foods you enjoy. This will help with FOMO, restriction, and boring diets. 4. Go for frequency over intensity with exercise. Intensity is great and we must challenge ourselves but our main aim with exercise is to be able to accumulate workout after workout after workout over long periods. 5. Try not to miss two workouts in a row or have two bad meals in a row. This has been popularised by James Clear in the book 'Atomic Habits'. It's okay to miss a workout or do an alternative workout to the one planned. The best thing to do when missing a session is to not miss the next session. It's okay to have a biscuit at 10:00 am without ruining your entire day of nutrition. By following these tips you'll end up with all your results in the long run. Make exercise and food feel good. Keep it simple
0 Comments
Do you ever find yourself caught in the common trap of believing that transforming your diet requires monumental changes? It's a misconception many of us fall into, thinking that success hinges on radical alterations like strictly adhering to protein and veggies or eliminating carbs, sweets, and alcohol altogether. However, this 'all or nothing' mindset can quickly demotivate you when you can't stick to your plan. The truth is, you're likely overlooking the numerous small wins you achieve every week without even realizing it. These small wins are not just insignificant moments; they play a pivotal role in the psychology of behaviour change. When you acknowledge and celebrate these victories, you reinforce positive habits, boost your motivation, and build the momentum needed for long-term success. Here are some common examples you may have missed this week. 1. You had takeaway 3 times this week instead of 6 - that's a win. 2. You had one glass of wine per night instead of 2 or 3 - that's a win. 3. You had a small bar of chocolate instead of the family block of Dairy Milk (hmmmm love Dairy Milk) - that's a huge win. Progress doesn't happen overnight, and that's okay. Don't compare yourself to the 'perfect' diets you see online. You're already doing better than you think. Keep celebrating those small wins on your path to your goals. You're making progress every week even if you aren't 'perfect'. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: |
AuthorJohn Donaghey Categories |