 If things were better with your eating/exercise, what specifically would be different? This is a question that many of you don't ask yourself and this is why you struggle with eating healthier and improving your fitness. Let me explain. Most of you will say - "I want to eat better". "I want to get fitter". Let's take the nutrition example. "I want to eat better". What does that mean?
If you don't know this, you have no idea what to focus on so you suffer from information overload and do nothing. A better approach is to pick one specific area and work on it. Let's say you want to eat better and you decide you want to increase your fruit intake. How much do you want to eat per day? One serving? Two? Pick an option. Plan how to get it into your diet. Run a mini-experiment for 2 weeks and then review. How many days did you hit your two serves? What fruits did you enjoy? If it was too difficult, how could you scale it back? If it was easy, what could you do next? By doing these little mini-experiments you have a clear idea of what to focus on, you won't be confused and you can track progress over the 2 weeks. All data is good data here. No judgement here. It's just a method to learn what works for you. The great thing about this is that it decreases information overload, decision fatigue, and overwhelm. You don't need to overhaul your food overnight. But saying you want to "eat better" means nothing. It is too vague and vague goals lack the clarity you need to create a focused action plan for yourself. I asked this question at the beginning of this post - If things were better with your eating/exercise, what specifically would be different? I'd love to know? Did this help? 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 weight loss coaching 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:
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 If you're unfit, out of shape, and looking to lose weight, your focus should not be on exercise. Why? When people have higher BMI's and lower levels of fitness, they will not be able to train at levels that will create a significant calorie deficit to lose weight. You've been sedentary for long periods of time so you don't have the fitness levels to train hard enough to burn significant calories and lose weight. Yet this is what I see busy, tired, stressed-out people do every time they try to lose weight. They think they can add hours of exercise on top of being a parent, business owner, carer, taxi driver, dinner maker, socialiser etc. It just doesn't happen and there's a reason most weight management programs that prescribe physical activity for weight loss have high dropouts. What should I do instead John? If I was tired, working long hours, and unfit, I would focus more on food.
Unfortunately, most of you get it backward. You think exercise is the thing you need for weight loss but it's food. Stop spending hours in the gym when you're already tired and stressed. You might disagree but I see this every week and after 20 years of coaching people, I can say without a doubt that the ones who succeed are the ones who build up their intensity over time but focus on the food first. Just a thought for you today 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 weight loss coaching 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:  Instead of trying to lose as much weight as possible in eight weeks, here's a new challenge for you. Spend the first four weeks losing a few kgs and then spend the next 4 weeks maintaining that weight. I see before and after pictures of 8-week transformations every day but most people gain the weight back because they can't maintain what they were doing in the context of their busy lives. How about setting a goal of maintaining the weight? Here's how it could work. - Weeks 1-4, lose 2-4kgs. - Weeks 5-8, maintain that weight loss and take a quick break from the diet mentality. - Weeks 9-12, lose another few kgs if that's your goal. - Weeks 13-16, maintain that further weight loss. This process is called Interval Weight loss and it has been championed by experts such as Obesity Researcher Dr. Nick Fuller at the University of Sydney. You get a break from the dieting mentality by backing off and maintaining the weight. This has major benefits physiologically and psychologically. Remember, adherence is the number one factor for success with fitness and weight loss. Have you heard of Interval Weight Loss? Is this something you could try? 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 weight loss coaching 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:  This is why you are failing at fitness. 1. You are expecting to look like this person in the photo. This is the standard set by social media (I could have used a picture of a ripped woman and this is not wrong if you want to look that way but this is not necessary to succeed). 2. You think you need to train hard 5-6 times per week for at least 60 minutes at a time. This is rigid-based thinking. 3. You think you need to do fasted cardio and eat meals out of Tupperware 5 times per day. 4. You put the training before your life and believe there will be no obstacles to get in your way. 5. You think fitness has to be the most important thing in your life because of what Johnny Biceps says on social media. This is fine if you are younger, have no kids, and don't have many of life's stressors yet. But when you're working long hours, you're hitting middle age and above or you have 1-3 kids, life is a lot different. Here's a better approach. 1. Train 2-3 good quality sessions per week and only do more if you have the time and energy. 2. Be more flexible with your training sessions. Everything counts. If you can only do 10 minutes, do 10 minutes. 3. Use lifestyle-friendly food. There's no need to be eating chicken and broccolli every day. 4. Realise that self-care is important but your fitness should not come before the person. You have a life outside of fitness. 5. Realise that the gym is not the only training solution. As Professor James Stubbs states - "We live in a world where we have a cornucopia of choices". Use walking, yoga, boxing, climbing, cycling or whatever it is you enjoy. You do not have to throw the kitchen sink at your fitness to get results. You are trying to achieve results using methods that don't fit your current lifestyle. This kills motivation quickly. Look at your life and figure out how to incorporate fitness and nutrition into that. Be more flexible, less rigid, or as my old mate Bruce Lee said - "Be like water my friend". 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 weight loss coaching 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: |
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