Viewing entries tagged
Nutrition

I Have Slipped Off My Path - How Do I Get Back On Board?

I Have Slipped Off My Path - How Do I Get Back On Board?

Ok, no names mentioned but here is a story of someone who found themselves slipping off the path. It happens to us all; something or a combination of things come along and before you know it you find yourself weighing more than you expected and maybe even heavier than you have ever been...

Lean My Kitchen Up

Lean My Kitchen Up

If you buy it you will eat it. Eventually. If it's in your house you will eat it. Eventually. If it's in your desk draw you will eat it. Sooner or Later. If it's on your desk you will definitely eat it sooner. If some one gives you a food gift you will probably eat it. So if you can't resist temptation but can you minimize your intake of less than lean foods...

Effective Habits of Lean Eaters

Effective Habits of Lean Eaters

I have been following the Precision Nutrition (PN) Lean Eating programme for sometime, recently this has proved more successful to me than before, in the last 5 months I have lost 7 lbs and maintained and dropped 3.5 % Body Fat, my hydration level has climbed 3 %, not bad but could do better...

Top 5 Health Excuses and some Simple Solutions

Top 5 Health Excuses and some Simple Solutions

I always like a quote, especially one that I can turn into a blog. Recently I saw this one that I liked. "If it's important, you will find a way. If it's not, you will find every excuse not to." Here are 5 excuses I often hear from people and some simply solutions to address them...

Eat Slowly Lose Weight (Part 2)

Eat Slowly Lose Weight (Part 2)

"Fast Food", indeed lots out our nutritional intake has become "fast" , everything has to be eaten/ available/ done in the quickest possible time...we previously discussed that speed eating (maybe like speed dating?) is just not good for you on many levels. Most of our meals never reach twenty minutes...

Change One Habit? Eat More Vegatables...

You hear this all the time, so sorry , but its important.. EAT MORE VEGETABLES.. I feel that especially over the last 30 years people are on average eating less vegetables and increased amounts of everything else.....

How has this happened? Enviroment? Lifestyle ? Change in tastes? Availability? Lack of education? Poor or lack of availability in restaurants? All of the above? I don't think I have the answer on this at all, its hard to think why people wouldn't do something so obviously good for them. I have heard some amazing excuses over my trainer career... everything from texture, taste , availability to " can't be bothered"...it is complex though as not many people can tell you they don't get the benefits. In simple terms people who are " healthy" eat more vegetables.From a trainers point of view I have seen first hand the results of people making changes in the intake of vegetables!!!

WHY VEGGIES?

Simply put veggies are a nutritional powerhouse.They contain essential vitamins ,minerals ,phytochemicals and antioxidants..( think kale, spinach, brussel sprouts, red peppers etc) and can help reduce health risks such as cardiovascular disease, colon , prostrate, cervical,thyroid and breast cancer...can help reduce blood pressure,cholesterol levels, type 2 diabetes, stoke and osteoporosis... quite the list ...

Whats also good about eating more veggies is that they fill you up quickly and leave less room for something less nutritious! Making you feel " fuller" means you are probably going to eat less, feel better, have more energy...at the same time increasing vegetables has an even bigger benefit as they are low in calories.So we can feel fuller, leave less room for other less nutrient dense foods, we can eat more overall , feel better....it seems like a win win situation all round.

Many people don't eat enough ( don't forget you can also drink your vegetables from a powered source....maybe something like Greens Plus or you can smuggle them in to soothes or into recipies ) so to increase to the recommended daily amount ( often touted as 5 servings a day) you can start adding them into the days nutrition. Yes you can even have vegetables for breakfast....indeed I put spinach in a shake frequently and chew on some carrots too...yes.... just for breakfast...and then it becomes easier to hit my target as I am already ahead of the game..

TOP TEN ( or more)

I can find many different top 10s but one chart that I think had a great take on the " healthiest " used scores based on car0tenoids, vitamin c, Folacin, Potassium , Calcium, Iron and Fibre...based on that here is my " best"....

1.Collard Greens.2.Spinach.3.Kale.4. Sweet Potato.5.Swiss Chard.6.Raw Red Pepper .7. Pumpkin 8. Carrots 9. Broccoli .10.Okra 11.Cos or Romaine Lettuce. 12.Brussel Sprouts.13.Green Pepper raw.14. Asapargus....

These are all relatively easy to find nowadays...go forage or better still grow your own...

 

Comfort Food Thoughts..

I stole this wholesale from a trainer in Toronto who had this on their website, her name is Lynsy so if your out there you deserve the credit, I loved this sentiment... read on..
COMFORT FOOD
It is time to change our definition of COMFORT FOOD.
We all use this term on a very regular basis, and usually when we're describing foods that we know are not good for us. These foods are usually behind our emotional eating, weight gain, low self esteem and confidence, poor digestive habits, stomach aches and an overall 'crappy' feeling once the food has been ingested. Typically this comforting feeling we get from these types of foods last for a few minutes, and then the guilt sets in, along with all those fun things I just mentioned.
HOW CAN IT BE COMFORT FOOD IF IT ACTUALLY MAKES US FEEL UNCOMFORTABLE BOTH PHYSICALLY AND MENTALLY IN OUR OWN BODY?!?! How can it be comforting if it contributes to unhappiness and poor health? We need to change the meaning of this word now, and forever....
Fat and Sugar are not comfort foods. They are an addiction, and in fact this has been proved over and over again in many different scientific studies. These studies are done on the brain responses to food and desire for food and of course in terms of actual weight in adults and children.
YOU ARE ADDICTED. The only way to break this addiction is by practicing healthy habits one meal at a time. This is something that is extremely difficult, otherwise it wouldn't be the epidemic around the world that it is today. You need to take responsibility, you are and adult and capable of taking control over your eating habits. Don't let food control you, it is seemingly ridiculous to think that a donut from Tim Horton's will win an afternoon snack battle, or McDonald's runs your fast paced lifestyle. "Well body, instead of of feeding you fuel I'm going to treat you like a garbage can, because hey I just can't say no to those french fries!!" Sounds pretty insane when you think of it that way... but that is exactly what is happening!
It is time to start making the decision to make better choices, you'll be shocked at how quickly you feel empowered, confident, strong and physically lighter. Your body won't be weighed down by the actual food or more importantly the guilt every time you make a poor choice. YOU DESERVE better treatment, if you don't treat yourself well why should anyone else? These healthy habits (or unhealthy habits) run full circle in terms of your career and relationships as well, so ultimately if you take care of yourself physically you're also taking care of yourself in life. So start today, make healthy decisions one at a time so it doesn't seem like such a huge change, that is the only way to make it work. Beat your addiction, make it a priority, take control.... or stop complaining. In fact, stop complaining.
I hope this comes across well, sometimes the truth may seem like tough love, but that is exactly what it is, tough love. You'll get through the tough part and learn to love yourself and the world around you on a whole different level. Don't believe me? Prove me wrong, or better yet, prove me right.

Everyone gets on of these along the way.. the PLATEAU !

There are many health and fitness magazines out there, they tend to be heavy on advice on " how to get a six pack" or how to get a " beach body in 14 days" or how " to look like Arnie " , I guess having this on the front page sells magazines , however, real nitty gritty stuff/ subjects    gets passed by. One subject that receives scant attention is one many if not all people on a change journey experience. Yup the dreaded plateau. CALORIE DEFECIT

To get weight loss you need to create a calorie deficit. Many times ( and I have said this about myself!!) clients will tell me they are doing everything thats being asked of them but are not or have stopped losing weight. This situation could be called weight stable or a eucaloric state where intake and expenditure are equal.There are 3 possibilities here.

1. They are consuming more than they think

2. They are exercising less than they think

3. A combination of 1 and 2.

INTAKE

If you are not keeping a journal or counting calories in some manner  then you may be totally unaware of where you are at in terms of calories per food or calories per portion.Raising awareness may be needed, clients may need to learn how to find out how to understand calorie content of foods, especially ones that they consume frequently. People can be shocked to find for example that a large latte has more fat and calories than a piece of deep fried chicken.Another big issue is the amount of calories that get forgotten about that are obtained via liquid intake.People often underestimate calories drunk...especially when it comes to alcohol, fruit juice, milk...some of these are hard for clients to remove. Journalling can also be improved to help identify eating patterns, making them more accurate can turn up many hidden calories and show where food is being consumed. ( e.g. restaurants where sometimes even " healthy " options have become calorie laden)

ENERGY OUTPUT

A plateau can occur in a number of ways. Most people when they start to loose weight enjoy some success especially if they have received both nutritional guidance and have started to follow a well designed individualized exercise programme, however, after changes occur some form of stalemate comes along . This can be very frustrating for the client " I have been working so hard"....this would be a time to change the programme around.As weight loss occurs then changes occur in the physiology of the individual, as this happens the energy cost per exercise goes down.This is for two reasons a) the person is lighter and they burn less with each activity and b) the metabolism slows due to a decrease in calorie intake...

As such the same programme that got the client to loose weight may not continue to help them on their journey. The physical changes that have taken place have altered the clients need  for energy intake or expenditure.

Often clients , product manufacturer`s , textbooks, websites, " experts" all over estimate the amount of calories used during exercise. People get very hung up on " what machine burns the most calories", well if you are just starting out it probably doesn't really matter.  If you  are only going to start off with 20 mins of cardio 10 extra calories isn't really a big deal.However seeing big numbers on the display of a machine can lead to a false position leading to actually increasing calorie intake in an over compensation .

PLATEAU THOUGHTS

As clients lose weight the amount of calories they need per se becomes reduced.This is because as there is less body  to actually burn calories.You could say that with every % point they decrease they will burn 1% less calories.In effect if the person wants to lose 10% of their weight they need to find a way of living on 10 % less calories.In "Best Weight" by Freedhoff and Sharma they ask how  to determine if a plateau has been reached. Two questions should be examined;

1. Can the client eat any fewer calories and still enjoy life?

2.Could the client exercise more and still enjoy life?

If the answer to either is " yes" then they have reached a plateau. If the answer is " no" and weight hasn't changed for 6 weeks then they have reached a floor where no further loss of weight is likely.

In summary plateau`s can be overcome , it can be a very frustrating time for both the client  and the professional alike..when this stage occurs its time to make changes..either to the volume of exercise or the nutritional part of the equation. The latter may be achieved by keeping a more accurate journal and an increased awareness of portions and calorific amounts of foods  and liquids consumed.

Heard a great quote the other day...

I was watching one of those reality TV shows the other day and the presenter was discussing  changing some stuff around in a struggling bar.The owner of the establishment had invited the TV cameras in for what could be described as " bar makeover" and the presenter was giving out advice... no one it appears like change or indeed being told what they are doing wrong... However on receiving what appeared to be pretty sound advice the owner was putting up all sorts of reasons why he couldn't/wouldnt/ didn't want to make changes to help his business. He was showing all the characteristics of resistance you might expect...these have been identified in a behaviour coding system (Chamberlin, Patterson, Reid,Kavanagh and Forgatch ) He started by arguing and contesting the expertise and the integrity  of the presenter, he continued by interrupting, negating ( unwilling to accept blame, recognize problems, cooperate, take advice..makes excuses, minimizing the issue...unwillingness to change.. etc) 

Eventually the presenter had had enough and came out with the immortal line directed at the bar owner " if you were sitting in a sea of credibility then I might listen to you " ( or words to that effect.

That set me thinking  do people resist advice from a car mechanic and keep driving a broken car, do you ignore financial advice form a qualified advisor or indeed in an about turn has any one ever heard a trainer/nutritionist/ yoga instructor telling the person behind the counter in the bank how to do their job...

 

 

 

Why I was resisting keeping a food journal and what I did?

Until recently I had not allowed myself the benefit of having a " trainer" . Obviously having been a trainer for ten years I have often asked , indeed even given out deluxe food journals for people to keep. From a casual observation it does appear the people who are more likely to fill in a journal are also more likely to get results! So when i told my trainer that I wanted to lose weight I was told to fill out a food journal, a not unreasonable request especially when the trainer knows I also ask the same of my clients. This would be easy I thought (I had never kept one previously despite once previously being asked, I wriggled out of it) , indeed I had wondered many times before  why people didn't, fill them despite the obvious benefits. The diary can show behavioural and organizational issues that a client may have, I sometimes ask people to add in emotional feelings associated with meals..." how does it feel when you eat that"? This can show patterns of non diet behaviours and highlight alternative choices that might be helpful in eliminating negative emotions or reducing calorie intake.

Making people log the times of the food can show for example how hunger has a role in disorganized eating.. we can see for example common patterns arising that contribute to poor eating patterns.

Most commonly ( and also from my observations) the following issues shown by the food journal that don't help " organized eating" :

Not eating within 30 mins of waking ( so many people resist this simple great start to a a good days nutrition)

Going longer than 3 hours between meals and snacks

The journal can also highlight simple issues ( too few calories per meal ), not including protein in all meals and snacks...

But like my clients I found myself resisting keeping a journal, was this going to be used to judge me, show that I could improve my own nutrition..was it going to take up too much of my time, so I had a decision to make. What to do?

However I considered the benefits..it was going to provide me with calorie level feedback ( after all slight weight loss was my goal)  and as such decision making, it would help me show patterns that may be compromising my efforts, ( I can track my hunger back to questions like " why did I get hungry"?) and it was going to help me create new habits ( it was even making me think..." if I eat this I have to write it down... do I want it that much?)

So I did it and guess what.... I kept it going, after all we are all creatures of habit, initially what was daunting became my new habit, in addition raising my level of food consciousness started to bring results, so far I am proud of my efforts, in future I will work on strategies to help my clients become more compliant in keeping their own journals.

So if the Fitness Industry is a mess what should we do?

What do I see in the future of the fitness industry? I recently devoted a blog to my thoughts on why its such a mess and out of control, it is after all a relatively new industry ,commercial gyms probably only came into being in the 1970`s, Personal Training, as we know it sometime in the late 80s... My point in short was that it has become a sort of cash cow preying on fear and emotion...( for example big box gyms like to exploit this ...my most recent work experience within such an environment had me hawking my services around at about a minimum investment of 5k, selling a minimum package of 50 sessions, this was somewhat painful if, in my professional opinion the client only needed 20 sessions , and after all its the " professional " you are paying for, as such I had to attempt to sell something that the person didn't really need, or indeed want )...yes folks it was all about the money, never about the client.

Needless to say client results ( those who had paid for a trainer), in my opinion were low and trainer turnover was high....it was like a semi successful business model , one side made a load of cash , the other side of the equation ... well, you know what I am saying.

My first observation I guess then across the whole industry is lets see clients as people not as a waking ATM machine, I once heard a training pressuring a client to come back and train again on the same day, yes, really.

Secondly lets put some regulations out there that mean something, anyone can own a franchise small box gym, a training studio, don't get me wrong it gets more opportunity  to people out there in places that weren't previously served , but hey can you imagine running a yoga studio and not having a clue about the discipline , not able to offer basic gym user advice is surely a recipe for disaster.

Yes its about business but really its not is it? Its about health.

It appears that anyone can open up a chain of weight loss clinics and franchise them to anyone who has the cash...there are many of these chains out there, are they any good at taking your cash and giving results...well they are good at one side of that equation too. Can you imagine giving cookie cutter weight loss advice too someone who is desperate ...would you feel guilty if you were selling like this...

Thirdly, I am bored with fad diets and the people who peddle them...book after book, do you know how many times in the last ten years of my career that some one has said to me " what do you think of Atkins, South Beach, Cabbage soup, hi fat , low fat, low carb ...latest book on Oprhey  etc etc" its crazy.. publishers wanting to cash in , fashions are fads eating healthy shouldn't be.

It drives people crazy as they jump on board the next train to " ten less pounds" to fall off at the first station. Ever notice how many people want to lose " ten pounds".... .The whole media , Tv , press, advertising should consider that pumping out health advice for profit isn't really helping.There are some great exceptions ( I like Dr Oz ..but even then he recommended something last year that was sweeping the nation so to speak , I even saw handwitten cards in a local supplement shop proclaiming basically you were going to lose 20lbs and live to a ripe old age if you took his product, emails swept around the net... and then.. nothing).

Everybody wants the scoop , then the next scoop...it fills up TV space. I saw a programme yesterday morning selling a treadmill with a desk built in so you could use your laptop and still use the treadmill, apart from the fact that its dangerous , stupid and  totally unnecessary the show just went right along recommending it, ITS WRONG GUYS. You have a responsibility to the nation to give good, impartial ( not product placed ) advice.

Fourthly, lets start thinking for ourselves, do we need reality TV shows to tell us our nutrition is crap, do we need another diet book to tell us what we are eating is wrong, do we need anymore people telling us to exercise more,eat more vegetables, get more sleep , guys we can do this for ourselves , we don't even need gyms... lets not be dictated to by some early morning chat show host who knows nothing about anything really let alone fitness , lets be mindful on what we are doing.

Just think where did your grandma go for advice on nutrition, she didn't she worked it out for herself.

From " Why " to " What Can I Do?" Lets do some positive....

I must admit I have been reading a lot recently, soon I will publish a reading list to help guide people out there who may be interested in helping themselves along the road to change...the most recent book I have enjoyed is The Weight Loss Prescription by Ali Zentner MD, its written so that anyone can learn from it. No its not a diet book. One of her most interesting sub chapters  is called " Stop Asking Why".It starts with the line" we are creatures of habit" , that got me thinking . With a client you can notice " habit " behaviours really quickly...ranging from cancelling often to bringing me in a treat...everyone has a set routine that they live by.Good or bad! However many clients are seeing a trainer because they want something to change, often they know that if behaviour changes the so does outcome. Getting someone to change behaviours is hard especially  when , for example , as a trainer you are well versed in exercise and maybe not so much in counselling.

Zentner continues to discuss why people do things? And concludes if asked people answer by saying " I just do" and that there are no answers to " why " questions . A common misconception she explains is that in to modify behaviour that you must figure out why you do what you do in order to fix it..but suggests that " we often discover the cause by finding the cure" . I thought that made perfect sense.If if you do find out why you do something, maybe through counselling, then she believes that people are conditioned to think that " I know the why.. now I can fix it" Countless times I have seen that thought process fail because people dwell on the " why" and get stuck when they should be doing something differently.When you find the " why " you need to take action.

For example: " Why don't I eat Better?"... "What can I do to eat better?"

" Why don't I exercise more?"....." What can I do to exercise more?"

The " what " is your way forward!! A place to start.Its great to know why but unless behaviour changes nothing happens.You can learn more from loosing weight than by talking about it!. Our behaviour is a reflection of who we are and how we think. Taking action can prompt our inspiration and our thoughts which in turn continues to promote our actions. And so on in a beneficial spiral.Actions are a powerful tool to reshaping how we think.

In future trade in the question " why am I unhealthy right now?" to " what can I do today to be healthier tomorrow" Ask the right question and reap the reward.

Its a great book ... go read it.

 

 

 

Whats Wrong with the Fitness Industry and why is it not working?

Been holding off on this topic for a long time but its time to share some thoughts on whats going wrong. Lets see ... more gyms than ever, more trainers than ever, more health fitness and diet books, TV shows offering advice .. more companies trying to sell you your dreams, endless lose weight franchises.. I could go on... do you see where I am going with this ...health in general is getting no better despite advice and facility availability  reaching an all time high...Nautropaths, holistic nutritionists, dieticians.... ten a dollar , personal trainers " qualifying " by the bus load, gyms open 24 hours at the end of the street dragging you , sometimes literally in the door...so how come the health of the nation at every level is getting worse.

Where do I point the finger?

1. Government... a client recently told me he was meeting with a senior ( very senior ) government minister to discuss " health programmes " , I can't go into further details but lets say it was a good job I wasn't meeting the guy ....what does the Government do now, when you think about it it scrapes by with the bare minimum of input . A couple of years ago they even raised HST on for example " personal training" , hardly encouraging and a pain for gyms and their owners. But what could Governments do ... lets see... what about taking fast food adverts of TV that are directly aimed at children.... what about more funding for schemes such as " Right to Play" , what about banning sponsorship by fast food companies of sporting events ...its been down with cigarettes, why not with junk food. Mind you some sports would fall apart without MacDonalds and Coca Cola`s funding...at Government level the list of educational and financial input could be endless... why not use some of that extra revenue raised through HST and put it back into health, what about subsidizing obese peoples gym memberships and allowing Personal Training to be available to these people through health care schemes..

2. Big Gyms: Always advertising on the radio and TV promoting themselves, but what do they give you? Ever walked around a big box gym ( lets say in May) and check out a class, 90 % plus of the people in the class don't really need to be there ...then 10 % who do need to be are not even really getting results . Are the wrong people going to the gym, do the people who really need to go ever sustain attending more than a couple of months ( they end up paying for the next 8 months as they either can't cancel membership or feel too guilty about giving up)...gyms can be intimidating to the people who need them the most...do you ever see a gym advert showing overweight people ..? Do they specifically try to help minority special populations...not really.

3. Personal Trainers; Possibly the worlds most unregulated " profession" , countless certification providers, no continuity , poorly educated , ( its not there fault by the way) and allowed to work in a industry whose standards should be questioned and thoroughly scrutinized . Did you know that a 3 day training course and a 2 hour exam is all it takes to become certified in this country , then you are licensed to " kill" so to speak. When you compare time spent " qualifying " as a trainer relative to other professions its laughable , would you let a doctor tell you what to do, diagnose you, offer you a health opinion if they had  40 hours max education. I think not. Things seriously have to change and I speak from very close personal experience as we take on board coop placement students from local colleges for work experience, what they lack to be considered " safe"  , even after 2 years of college ,is shocking and sad to see. There is no one out there providing uniform standards or qualification, no one governing body and no sight of one on the horizon. Did you know that anyone can call them selves a " personal trainer " regardless of qualification, would you trust your body and maybe even your life to someone who is $30 an hour on Craigslist who is actually showing you a photo of themselves shirtless and showing off their abs..is this what it has come down to...you are better than this people..

 

4. Magic Formula Weight loss centres: Hand over your credit card now, but before you do ask them for their success ratios ... I know of one that keeps it statistics looking good by throwing people off the programme if they are not losing weight...no wonder " results are guaranteed".. these places play on your emotions, sell you some product and then sell you some more. There is no magic formula, its all down to you...I approached one of these places recently offering training services for their clients....apparently "their clients don't need a trainer", flabbergasted I left...

The fitness has been turned into a cash cow as business see an opportunity to make some bucks, I won't point fingers but the list of bad boys out there is big and growing , be careful where you spend your hard earned..

Better Nutritional Habits ( Part 2)

So its 2013 and everyone is working on looking better, or so they tell you, its hard to make changes to your lifestyle ,  I have been training people for a long time, getting results is harder than you think, getting people to change even one small habit can be a struggle. In Precision Nutrition ( J Berardi) 10 habits are highlighted as a way of taking charge of your body and hence results...lets look now at those 10 in detail:

Habits

1. Eat every 2-3 hours...this stimulates your metabolism, balances blood sugar and helps maintain lean mass, remember every time you eat you have the opportunity to make your body better or worse.

2.Eat complete lean protein with every meal ( for women 20- 30 grams of protein per meal, 1 palm sized portion , for men 40-60 grams of protein , 2 palm size portions) Sources ground beef, chicken, turkey, bison, venison,tofu, egg white, salmon, tuna, cod,cottage cheese,string cheese, milk protein supllements

3. Eat vegetables with each meal ( 2-3 servings )

4.Eat carbs such as rice, bread , pasta, sugary food only after exercise,( 1-2 ) hours after,this applies to anyone looking for fat loss.No exercise ... no carbs..

5. Eat healthy fats daily.30% of daily total calories from fats split into 1/3rd saturated,(animal fats..eggs, dairy, butter, cheese) 1/3 monosaturated, (olive oil, nuts, nut butters, acvacado),1/3rd polyunsaturated (flax seed, fish oil, vegetable oils)

6.Remove beverages with calories in them...fruit juice, soft drinks, coffee,othe sugary drinks...gatorade etc..if possible stick with water and aim for 8 glasses a day

7.Eat whole foods instead of supplements... eat bars, take shakes ,  and use  supplements  sparingly, nothing beats the real thing. If you plan to use supplements use the best, check out www.mytruehealth.com

8.Plan ahead and prepare food in advance.. this could include preparing meals at the weekend for the forthcoming week.

9.Eat a wide variety of foods as possible.

10. Plan to break rules 1-9 10% of the time.

 

There  you have it, its not ultra complicated, it takes some thought, planning  if you need help and advice feel free to contact us...

Good Nutrition : How to achieve optimal results! (Part 1)

Nobody knows how many diet books are in circulation, its in the thousands , people buy them clinging to the hope that some where between the covers all the answers to " weight loss " or indeed " gain" can be found . Its a huge industry , each author tells you to follow this plan, this advice, but if they all held the answer then we would in theory only need one book, they come and go in trends ( just one feature on the Ophray Winfrey Show was enough to sell thousands of copies)....low carb, high fat, south beach, atkins ... but successful body transformation is not as easy as people are lead to believe.As John Berardi put it nicely in his Precision Nutrition manual " how often does merely reading a book cause someone to change the habits of a lifetime' . When you think about it these cooker cutter books obviously cannot work for every ready, its way more personal than that.

He continues to suggest people need action based strategies and that book reading is intact just that, " passive", this is based on the premise that to change body composition is as much about re wiring the brain as it is changing your diet. 

Indeed in her new book " The Weight Loss Prescription " Dr Ali Zentner suggests " lets face it , diets don't work... they are only for a fixed period of time...they offer a beginning a middle and an end" In contrast " lifestyle changes offer a completely different mindset and a way of doing things"

Indeed all diets restrict calories, its a way of making results ( and book sales) possible.

Even if you find the knowledge you want in a book and you know exactly what to do you will not achieve them unless you turn what you know into action. Not doing anything is the biggest hurdle to change! People it appears are good at seeking knowledge but poor at applying it.

 

Dr Berardi suggests 10 tips towards achieving success, at the moment I am being coached through the same system and its pretty powerful. I like these and see this with nearly everybody who is in a body change situation.

Tips

1. "Maybe You don't know"

I like this one the most. Imagine the conversation between a doctor and a patient : " you need to lose weight and exercise more" In reply the patent nods their head "I know I know" The patient has probably heard it may times, but even though they think they know maybe they just don't and use the " I know" as a standard reply as a mental shortcut to shut off the brains. Do you really know something unless you have actually done it ?

 

2. Match behaviour and goals.

Stuff doesn't happen just because we want it too, it only comes to us when we engage in the right behaviours, if the goal is big the behaviour should match the goal.

3. During the course of any change programme there will be peaks and valleys

Stuff comes along that throws you off the path you want to travel on, it happens to everyone, you can't be full on all the time.

4.Start small and slow.

Too much change too quickly can be overwhelming and self defeating, however as with tip 2, if the goals are big small change will result in small not big results

5.Start basic, then individualize to suit your needs

6.If you have specific goals measure them..

This can be done in many ways but at least you know where you are at and how its all going!

7.Measurement and Expectations

Progress can be hard to see on a regular basis, plateau`s can happen frequently, stagnation can occur...if you stick to it change will happen sooner or later , don't be discouraged

8.Dont live and die by numbers.

Dont relate happiness to a number( good or bad ) on the scale..this isn't just about numbers but about health, longevity, energy levels, sleep quality etc..

9. Reasonable progress

Understand reasonable progress, celebrate small daily " wins' and don't get impatient if you aren't loosing 3% body far each month..

10.Maintain your rate of progress

Quick progress cannot be maintained indefinitely ,as you get leaner for example you body will fight to retain fat, around this time you may have to start tweaking what you are doing to get the body to change its response to stimulus.

 

Part 2 where we look at habits will be coming shortly...

 

 

 

 

 

 

Welcome to our new blog,have a positive day!

Having been in the fitness industry over 10 years it felt like the right time to spread the experience and knowledge to a wider base. Have never been really keen on Facebook, Twitter and social media , but as it happens they can be good mediums for sharing information. So we stumbled into this on the basis of simply wanting to" help" more people. After about 5 years of personal  training the reality of "getting results" or not as the case may be was hitting home hard, clients were working hard in the gym, too much so in some cases but nothing was happening to those measurements in either direction.What to do? I kept hearing expressions like " good abs are made in the kitchen" ..." you can't out train a poor diet" . Time to change the outlook as a trainer. Do people really need to get better at squatting? Do they really need to bench more weight? Or do they need help and advice in other areas? In 5 to 10 years time the title "Personal Trainer" will cease to exist in my opinion its already dead and buried,most of what I see in gyms right now is inappropriate for the needs of the client and is centred to much on historical methodology or the trainers own private workout pattern. I have turned away from tradition towards a much more client centred counselling approach, you could call it Lifestyle Coaching, we look at change and how it can be facilitated, after all the person is already coming to the gym but it is outside  of the four workout walls where results are obtained, we encourage small achievable changes that can be easily met, set too high a target and the client will fail and feel like crap.

So today chose to do one positive health thing, and again tomorrow, set yourself a weekly behavioural target , " i will exercise 4 times for 30 mins in the next 7 days"...and maybe one for the month...see how you do , watch out for further posts

In Health