Sometimes, I wish there was a simple solution.
-Drink more water
-Eat more veggies
-Do more cardio
-Lift heavier weights
-Put down the cookies
But if I’ve tried to impress anything on the people I interact with, it’s that trial and error is about the only way to solve the health and wellness puzzles. Not only that, but some people thrive and succeed in reaching their goals through small steps and changes which build on one another. Others need a drastic 180 degree overhaul.
Much of this is personality driven, some of it is genetic or environmental. On one hand, there is a lot to say for the person who can look at the beneficial changes they need to make in their life. They can then take the easiest change, attack it full-on, make it habitual and move onto the next. I’ve seen many clients succeed with this approach.
Others need something a bit more over-the-top. The all or nothing, cold turkey approach that throws their world temporarily upside down.
Or maybe you’re somewhere in the middle.
I’ve found, for myself, that the bad habits in my life had to come to a screeching halt. No more sticking my toe in the cold water at the pool, I had to jump all in. By the same token, the healthful things that I wanted to add to my life needed to take place in baby steps.
It should also be noted that while gaining control over food in your life is the most effective and efficient way to feel better and look better, some people need to just move first. So, exercising becomes the first good habit and then food comes later. Other people need that immediate gratification of pounds lost, so food control comes first and exercise follows.
If feeling better, looking better and gaining control over your body are important to you, make a list of what you can accomplish with drastic OR minimal efforts. Then decide which route you’ll take.
And should you need help…we’re here for YOU!
In conclusion, I’d also like to add some very special news: Megan, my partner in crime here at RevFit will be welcoming a baby boy into the world in July. While the clients here have known about this for a bit, Megan and her husband Nick were waiting to find out the gender of their first child before making a bigger announcement to the world. So, while she will definitely be missed around here as the big day comes, I speak for myself and all of our clients that we couldn’t be happier! The RevFit extended family keeps growing!
Showing posts with label habits. Show all posts
Showing posts with label habits. Show all posts
Friday, February 27, 2015
Friday, January 23, 2015
Facing The Addict
I have a confession.
I am an addict.
Once upon a time, my addictions were of the more destructive type. That might be a story for another day. For the sake of this particular newsletter, I wanted to tell you about my addiction to something you may relate to better.
I’m addicted to sugar.
In 12-step programs, members are told that it isn’t necessarily the amount of a substance you elect to consume but the psychological impact of it.
As far back as I can remember, I’ve had a sweet tooth. However, when I found my passion for this line of work, I realized that I had to temper my consumption of sweets. For me, if they’re not around I do just fine. Every so often, a craving will strike and I’ll buckle. My problem is when the sweets around, it’s as if they call out for me.
This past Christmas, 3 different people (clients, mind you!) brought me cookies. All shapes, sizes, flavors, etc. I had more variety than I knew what to do with. And like many of my clients who are battling weight loss, I would attempt to justify eating any of them.
“I’ll just eat one”
“I’ll train harder today, since I ate three”
“I worked out really hard so I can afford to eat these”
Now, I’d like to think I’ve got more knowledge about this song-and-dance than the average Joe. I KNOW you can’t out-exercise bad food choices. But the addict was taking over.
I finally had to make the decision to regretfully throw the remaining cookies out. When the sweets aren’t around the temptation to eat them and the craving for them tends to subside. But like any consistent addict, it’s the first few days of withdrawal that are the worst.
I’d be remiss if I didn’t give credit to my other dietary addictions in this order: caffeine and salt.
I joke with a lot of people that due to my long hours here at the studio, I’m nearly brain-dead at 4:30 in the morning when I go to brew my first cup of coffee for the day. Now, I still make sure I get my 20 or so ounces of water in before I start with the coffee, but it’s never far away.
Because I tend to internalize stress and lack of sleep when it strikes, I can always tell if I’m giving in to my caffeine addiction by how late in the day I continue to consume it. It’s usually a bad sign for me if I can have a cup of coffee or other caffeinated beverage in the afternoon but still fall asleep at night. Then I realize I have to start cutting it back again.
But enough about me, the inspiration for this newsletter came from one of my newest clients. When I sit down with a potential new client, our consultation always covers food and dietary habits. In this most recent conversation, she said the words that a lot of people fail to admit:
“I’m a sugar addict.”
I was quick to tell her that I too, have a sugar addiction. Judging by the look on her face when I said that, she probably wasn’t expecting someone in my line of work to struggle with the same thing!
I relayed my cookie story to her and we were able to commiserate over the hold that sweets had over us.
So, how do you succeed over your addictions?
I realize that not everyone has a sweet tooth. Some people don’t know how to stay away from potato chips (salty foods), or cheese (fatty foods), or diet coke (artificial sweeteners/caffeine).
There are several different things that can play into our dietary weaknesses:
-stress
-mineral deficiencies
-lack of sleep
-patterning issues (my personal favorite)
Let’s say you have developed a habit of having dessert after dinner every night. Most dinners are salty in nature and having that complimentary sweet treat can balance things out. After a week or so of this habit, your brain starts to expect the dessert. Perhaps you tell yourself you aren’t going to indulge in the ice cream this evening. Sure enough, the pattern is ingrained and you find yourself right back in the freezer, salivating at the thought of your treat.
The trick is to change the pattern.
Find something new to do directly after dinner. Maybe you go for a walk. Or maybe you brush your teeth. Or read a book. Maybe you just need to drink something to keep your mouth occupied. No matter what you choose, a new pattern has to develop (just like it did when you started your trend of after-dinner desserts).
For some people, it’s just about minimizing the caloric damage. Instead of a bowl of ice cream, it’s a small square of dark chocolate. Or maybe you share the ice cream with your spouse or significant other. For other people, they have to stop cold turkey because they’ve lost the control over this particular food.
Where you can really run into trouble (as is the case with my aforementioned client) is when the treats (or trigger foods) are always lurking at your place of work. Despite your best attempt to abstain, just knowing that the foods are around is too much temptation.
You have to learn your limitations and decide the best course of action. It’s true that one cookie or one small bag of chips won’t make you gain legitimate weight. But how does that one indiscretion cascade into other issues?
In the case of my fellow sugar addict, one trick that recently worked was the recognition of investment. We spoke about her monetary investment in me as her trainer. I asked her to justify that expense against her cookies.
“Is that dessert worth the equivalent to the price you pay me as your trainer?”
And all of a sudden, we have a different perspective on the trigger food. More than anyone, I always want there to be a return on investment for people who train with me. Personal training is not cheap. And the fact remains: very, very few of us (see elite athletes) can out-train poor diet habits.
The first step towards breaking away from your respective addiction: sweets, alcohol, salty foods, caffeine, etc is realizing how it’s contributing to the problem. Then you have to decide how you’re going to change your patterns. Will you do it on your own or will you develop a support system around you? Whatever decision you make it’s on YOU.
Some people can have a little of their trigger food and they’re okay not to overstep boundaries. Others (like myself) have to completely distance themselves for fear of overindulgence.
Not sure if you have a food or substance addiction? Ask someone close to you whose opinion you value and trust. Someone who is unlikely to cast judgment on you. The truth might not be easy to hear but sometimes we’re blind to our own misgivings.
Ready to conquer your weaknesses?
We can help!
I am an addict.
Once upon a time, my addictions were of the more destructive type. That might be a story for another day. For the sake of this particular newsletter, I wanted to tell you about my addiction to something you may relate to better.
I’m addicted to sugar.
In 12-step programs, members are told that it isn’t necessarily the amount of a substance you elect to consume but the psychological impact of it.
As far back as I can remember, I’ve had a sweet tooth. However, when I found my passion for this line of work, I realized that I had to temper my consumption of sweets. For me, if they’re not around I do just fine. Every so often, a craving will strike and I’ll buckle. My problem is when the sweets around, it’s as if they call out for me.
This past Christmas, 3 different people (clients, mind you!) brought me cookies. All shapes, sizes, flavors, etc. I had more variety than I knew what to do with. And like many of my clients who are battling weight loss, I would attempt to justify eating any of them.
“I’ll just eat one”
“I’ll train harder today, since I ate three”
“I worked out really hard so I can afford to eat these”
Now, I’d like to think I’ve got more knowledge about this song-and-dance than the average Joe. I KNOW you can’t out-exercise bad food choices. But the addict was taking over.
I finally had to make the decision to regretfully throw the remaining cookies out. When the sweets aren’t around the temptation to eat them and the craving for them tends to subside. But like any consistent addict, it’s the first few days of withdrawal that are the worst.
I’d be remiss if I didn’t give credit to my other dietary addictions in this order: caffeine and salt.
I joke with a lot of people that due to my long hours here at the studio, I’m nearly brain-dead at 4:30 in the morning when I go to brew my first cup of coffee for the day. Now, I still make sure I get my 20 or so ounces of water in before I start with the coffee, but it’s never far away.
Because I tend to internalize stress and lack of sleep when it strikes, I can always tell if I’m giving in to my caffeine addiction by how late in the day I continue to consume it. It’s usually a bad sign for me if I can have a cup of coffee or other caffeinated beverage in the afternoon but still fall asleep at night. Then I realize I have to start cutting it back again.
But enough about me, the inspiration for this newsletter came from one of my newest clients. When I sit down with a potential new client, our consultation always covers food and dietary habits. In this most recent conversation, she said the words that a lot of people fail to admit:
“I’m a sugar addict.”
I was quick to tell her that I too, have a sugar addiction. Judging by the look on her face when I said that, she probably wasn’t expecting someone in my line of work to struggle with the same thing!
I relayed my cookie story to her and we were able to commiserate over the hold that sweets had over us.
So, how do you succeed over your addictions?
I realize that not everyone has a sweet tooth. Some people don’t know how to stay away from potato chips (salty foods), or cheese (fatty foods), or diet coke (artificial sweeteners/caffeine).
There are several different things that can play into our dietary weaknesses:
-stress
-mineral deficiencies
-lack of sleep
-patterning issues (my personal favorite)
Let’s say you have developed a habit of having dessert after dinner every night. Most dinners are salty in nature and having that complimentary sweet treat can balance things out. After a week or so of this habit, your brain starts to expect the dessert. Perhaps you tell yourself you aren’t going to indulge in the ice cream this evening. Sure enough, the pattern is ingrained and you find yourself right back in the freezer, salivating at the thought of your treat.
The trick is to change the pattern.
Find something new to do directly after dinner. Maybe you go for a walk. Or maybe you brush your teeth. Or read a book. Maybe you just need to drink something to keep your mouth occupied. No matter what you choose, a new pattern has to develop (just like it did when you started your trend of after-dinner desserts).
For some people, it’s just about minimizing the caloric damage. Instead of a bowl of ice cream, it’s a small square of dark chocolate. Or maybe you share the ice cream with your spouse or significant other. For other people, they have to stop cold turkey because they’ve lost the control over this particular food.
Where you can really run into trouble (as is the case with my aforementioned client) is when the treats (or trigger foods) are always lurking at your place of work. Despite your best attempt to abstain, just knowing that the foods are around is too much temptation.
You have to learn your limitations and decide the best course of action. It’s true that one cookie or one small bag of chips won’t make you gain legitimate weight. But how does that one indiscretion cascade into other issues?
In the case of my fellow sugar addict, one trick that recently worked was the recognition of investment. We spoke about her monetary investment in me as her trainer. I asked her to justify that expense against her cookies.
“Is that dessert worth the equivalent to the price you pay me as your trainer?”
And all of a sudden, we have a different perspective on the trigger food. More than anyone, I always want there to be a return on investment for people who train with me. Personal training is not cheap. And the fact remains: very, very few of us (see elite athletes) can out-train poor diet habits.
The first step towards breaking away from your respective addiction: sweets, alcohol, salty foods, caffeine, etc is realizing how it’s contributing to the problem. Then you have to decide how you’re going to change your patterns. Will you do it on your own or will you develop a support system around you? Whatever decision you make it’s on YOU.
Some people can have a little of their trigger food and they’re okay not to overstep boundaries. Others (like myself) have to completely distance themselves for fear of overindulgence.
Not sure if you have a food or substance addiction? Ask someone close to you whose opinion you value and trust. Someone who is unlikely to cast judgment on you. The truth might not be easy to hear but sometimes we’re blind to our own misgivings.
Ready to conquer your weaknesses?
We can help!
Tuesday, November 4, 2014
A Tale Of Two "Losers"
A couple of years ago, I would routinely document the journey of a client's weight loss here at RevFit. It was a way to remind readers of the realities (sometimes positive, sometimes not) of trying to lose weight. I always enjoyed reminiscing over how vastly different each person could be. Even now, as the pounds keep coming off and the word continues to spread about what we're doing here, I think it's amazing how very unique each person can be.
So as a way of ushering back in the real-life stories of clients here, I thought I would take a slightly different approach to a couple of guys who recently saw weight loss success here. Rather than tell the full story simply from my point of view, I set this up as an interview. Each client had the opportunity to answer the same questions and neither has seen the responses of the other (although they are aware each was put to the task!)
Before we get into the responses, allow me to give a short back story for each. Mark (a RevFit client for over 3 years), decided a few months ago to crack down on his goals. As he began to lose weight, he caught the attention of Jason (a RevFit client since January 2014) who got encouraged by Mark's initiative and engaged in some competitive weight-loss together. As a reference point, Mark's answers were given before his son's wedding (which was Sept. 6) and Jason's family has been in the midst of both selling their current home and buying a new one. In addition, Jason will reference my upcoming wedding as well!
What you'll read below are some insights from each (Mark first, Jason second) about how this all came to pass:
First, can you give our readers a little background on yourself (age, pertinent health history, what led you to RevFit initially)
MARK: I am 64 years old, with a history of stroke and hypertension, and I was introduced to RevFit by my wife, Debbie. She was preparing for a long stay in LA and she dedicated herself accordingly.
JASON: Let’s see...I’m 39 years old. Prior to starting at Revolution Fitness, I was overweight, had High Blood Pressure, and borderline High Cholesterol. I was fairly healthy outside of that, meaning I rarely got sick. Up until two years ago, my lifestyle was always on the go, working 60+ hour weeks and traveling more than I would have chosen. With the travel came lots of restaurants and eating on the road, usually paired with a fair amount of drinking. When I was actually home, I spent my remaining time trying to be with my family. But I got to the point where I couldn't rationalize that lifestyle anymore. I was missing the things that mattered, and I wasn’t interested in doing that any longer. I left that job, and worked better balance into my life. I slowed down a little, rebuilt a relationship with my family, started working out, and started eating better. My stress level is at a long time low. And my life is both different and better now.
Recently, you decided to get more aggressive with your weight loss. What instigated that decision?
MARK: There was a combination of things going on personally, sort of a perfect storm of issues, and I allowed it to be an excuse to resume bad eating habits and less than attentive exercise goals. Primarily, however, is my son’s wedding next month. I thought it important to improve my overall health for that event. Also important in this recent change is the recognition that I want to be well for as long as possible. There are no retirement plans on the horizon so being fit and active will clearly be a big part of my continued career.
JASON: I have a fairly competitive spirit. So I set a goal for myself to see if I could hit my target weight by Jason’s wedding. And jokingly, I have to beat Mark. But that is just a fun side incentive. The primary reason is that there is a concrete date, and concrete weight I want to hit. It isn’t just an ongoing effort with no end in sight.
What do you think has helped you this time around in keeping you committed to your goals?
MARK: I was tired of nagging injuries and discomfort. Old sports related injuries teaming up with newly diagnosed injuries made for uncomfortable days and nights. Most importantly, I wanted to do this for my son and my wife so they can benefit from my improved health. But I cannot ignore the, let’s say “encouragement”, from Jason and other visitors to RevFit.
JASON: To be fair, I haven’t been great for the last week or so because of all the work and house stuff. Just haven't been home to eat, or couldn’t mess up the house for showings. With that being said, things are slowing down a little, and now I’m back at it. I’d probably let it slide longer, but I’m going down swinging to hit my goal by the wedding. Of course if I can beat Mark in the process, well that’s just all the better!
A lot of people may believe it's too late for them to start a weight-loss regimen or a strength-training program because of their age or medical history. What advice would you give someone who might have doubts or be on the fence about a lifestyle change?
MARK: Back in the day there was an adage that summed things up: “if it feels good, do it!” Nike corrupted that with “just do it!” but the idea remains the same. There are no pills or overnight solutions to years of improper food intake combined with lack of activity. By expending more calories than one takes in, being mindful of the form of the calorie intake and learning not to be too disappointed too soon are some of the things I’ve learned to keep in mind. How will you know if you don’t try?
JASON: My life has truly changed over the past few years. I’ve started putting family before career and experiences over things. I’ve started taking care of myself, and the combination of it all has put me in a place where I feel really good. As A result, I'm truly enjoying the time I spend with my family. How can you argue with that?
It bears stating that Jason lost 27lbs in approximately 4 months. Mark lost 22lbs in 2 months. Whoever said it's never too late was right!
We're here to help!
So as a way of ushering back in the real-life stories of clients here, I thought I would take a slightly different approach to a couple of guys who recently saw weight loss success here. Rather than tell the full story simply from my point of view, I set this up as an interview. Each client had the opportunity to answer the same questions and neither has seen the responses of the other (although they are aware each was put to the task!)
Before we get into the responses, allow me to give a short back story for each. Mark (a RevFit client for over 3 years), decided a few months ago to crack down on his goals. As he began to lose weight, he caught the attention of Jason (a RevFit client since January 2014) who got encouraged by Mark's initiative and engaged in some competitive weight-loss together. As a reference point, Mark's answers were given before his son's wedding (which was Sept. 6) and Jason's family has been in the midst of both selling their current home and buying a new one. In addition, Jason will reference my upcoming wedding as well!
What you'll read below are some insights from each (Mark first, Jason second) about how this all came to pass:
First, can you give our readers a little background on yourself (age, pertinent health history, what led you to RevFit initially)
MARK: I am 64 years old, with a history of stroke and hypertension, and I was introduced to RevFit by my wife, Debbie. She was preparing for a long stay in LA and she dedicated herself accordingly.
JASON: Let’s see...I’m 39 years old. Prior to starting at Revolution Fitness, I was overweight, had High Blood Pressure, and borderline High Cholesterol. I was fairly healthy outside of that, meaning I rarely got sick. Up until two years ago, my lifestyle was always on the go, working 60+ hour weeks and traveling more than I would have chosen. With the travel came lots of restaurants and eating on the road, usually paired with a fair amount of drinking. When I was actually home, I spent my remaining time trying to be with my family. But I got to the point where I couldn't rationalize that lifestyle anymore. I was missing the things that mattered, and I wasn’t interested in doing that any longer. I left that job, and worked better balance into my life. I slowed down a little, rebuilt a relationship with my family, started working out, and started eating better. My stress level is at a long time low. And my life is both different and better now.
Recently, you decided to get more aggressive with your weight loss. What instigated that decision?
MARK: There was a combination of things going on personally, sort of a perfect storm of issues, and I allowed it to be an excuse to resume bad eating habits and less than attentive exercise goals. Primarily, however, is my son’s wedding next month. I thought it important to improve my overall health for that event. Also important in this recent change is the recognition that I want to be well for as long as possible. There are no retirement plans on the horizon so being fit and active will clearly be a big part of my continued career.
JASON: I have a fairly competitive spirit. So I set a goal for myself to see if I could hit my target weight by Jason’s wedding. And jokingly, I have to beat Mark. But that is just a fun side incentive. The primary reason is that there is a concrete date, and concrete weight I want to hit. It isn’t just an ongoing effort with no end in sight.
What do you think has helped you this time around in keeping you committed to your goals?
MARK: I was tired of nagging injuries and discomfort. Old sports related injuries teaming up with newly diagnosed injuries made for uncomfortable days and nights. Most importantly, I wanted to do this for my son and my wife so they can benefit from my improved health. But I cannot ignore the, let’s say “encouragement”, from Jason and other visitors to RevFit.
JASON: To be fair, I haven’t been great for the last week or so because of all the work and house stuff. Just haven't been home to eat, or couldn’t mess up the house for showings. With that being said, things are slowing down a little, and now I’m back at it. I’d probably let it slide longer, but I’m going down swinging to hit my goal by the wedding. Of course if I can beat Mark in the process, well that’s just all the better!
A lot of people may believe it's too late for them to start a weight-loss regimen or a strength-training program because of their age or medical history. What advice would you give someone who might have doubts or be on the fence about a lifestyle change?
MARK: Back in the day there was an adage that summed things up: “if it feels good, do it!” Nike corrupted that with “just do it!” but the idea remains the same. There are no pills or overnight solutions to years of improper food intake combined with lack of activity. By expending more calories than one takes in, being mindful of the form of the calorie intake and learning not to be too disappointed too soon are some of the things I’ve learned to keep in mind. How will you know if you don’t try?
JASON: My life has truly changed over the past few years. I’ve started putting family before career and experiences over things. I’ve started taking care of myself, and the combination of it all has put me in a place where I feel really good. As A result, I'm truly enjoying the time I spend with my family. How can you argue with that?
It bears stating that Jason lost 27lbs in approximately 4 months. Mark lost 22lbs in 2 months. Whoever said it's never too late was right!
We're here to help!
Friday, August 15, 2014
Can You Be Fooled?
At least a handful of times each week, I'll field a variety of questions from concerned clients. There's a new trend, fad, or phobia gaining momentum through the media. Perhaps a new product has hit the shelves or a new headline has caught someone's attention via their favorite blog or news source.
I'd be lying if I said I didn't from time to time get caught up in some of the hoopla myself. Every now and then, what a client mentions may even be news to me, so I have to go and investigate a bit to get more clarification on a topic.
But where do you turn for a trustworthy response?
A cursory Google search can lead to more confusion and frustration. Not to mention, if you ever want to really entertain yourself go to Google and type in "dangers of (said topic)" and see what comes up. There will almost always be some detractor who is happy to instill the fear of anything into your consciousness if you allow them.
Out of morbid curiosity, this morning I delved into:
Dangers of chocolate milk
Dangers of mangoes
Dangers of walking
And my favorite:
Dangers of breathing
It appears there is an inherent problem with, well, everything!
Keep in mind, I really tried to go for the mundane with my searches. So, imagine what happens when you start searching for really hot topics such as:
Gluten
Fats
GMOs (genetically modified organisms)
CrossFit
Running
Dr. Oz
Santa Claus
Ok, the last one was a joke. Everyone knows Santa Claus is real and he is of no danger whatsoever. I just wanted to make sure you were paying attention!
For the same reason that you may likely surround yourself with people like financial advisors, accountants, attorneys, general health practitioners or even your friendly personal trainer, go to the people you feel you can trust. Don't be afraid to have your initial views and opinions on a given topic challenged. As I've been prone to say in previous newsletters, be flexible with your philosophy. While double-blind peer reviewed scientific studies can be a nice guideline, they rarely account for the exceptions to the rule who defy those results.
If you're looking for people, concepts or ideas to simply agree with you, those opinions can be found. Just remember that the contrarian lurks behind every corner waiting to throw you off and make you think something better, faster or more effective is out there (you just haven't experienced it yet).
Hence, there is a reason why things like raspberry ketones, garcinia cambogia, or green tea extracts haven't solved all of society's weight loss issues.
If you would like a realistic and honest approach, we're here for you
I'd be lying if I said I didn't from time to time get caught up in some of the hoopla myself. Every now and then, what a client mentions may even be news to me, so I have to go and investigate a bit to get more clarification on a topic.
But where do you turn for a trustworthy response?
A cursory Google search can lead to more confusion and frustration. Not to mention, if you ever want to really entertain yourself go to Google and type in "dangers of (said topic)" and see what comes up. There will almost always be some detractor who is happy to instill the fear of anything into your consciousness if you allow them.
Out of morbid curiosity, this morning I delved into:
Dangers of chocolate milk
Dangers of mangoes
Dangers of walking
And my favorite:
Dangers of breathing
It appears there is an inherent problem with, well, everything!
Keep in mind, I really tried to go for the mundane with my searches. So, imagine what happens when you start searching for really hot topics such as:
Gluten
Fats
GMOs (genetically modified organisms)
CrossFit
Running
Dr. Oz
Santa Claus
Ok, the last one was a joke. Everyone knows Santa Claus is real and he is of no danger whatsoever. I just wanted to make sure you were paying attention!
For the same reason that you may likely surround yourself with people like financial advisors, accountants, attorneys, general health practitioners or even your friendly personal trainer, go to the people you feel you can trust. Don't be afraid to have your initial views and opinions on a given topic challenged. As I've been prone to say in previous newsletters, be flexible with your philosophy. While double-blind peer reviewed scientific studies can be a nice guideline, they rarely account for the exceptions to the rule who defy those results.
If you're looking for people, concepts or ideas to simply agree with you, those opinions can be found. Just remember that the contrarian lurks behind every corner waiting to throw you off and make you think something better, faster or more effective is out there (you just haven't experienced it yet).
Hence, there is a reason why things like raspberry ketones, garcinia cambogia, or green tea extracts haven't solved all of society's weight loss issues.
If you would like a realistic and honest approach, we're here for you
Still Failing At Change?
Currently, I would say 70% of our clients are here for weight loss. The other 30% are at maintenance weight and want to stay there or need to gain weight. No matter what the goal is: change has to happen.
Typically, a significant amount of the wisdom that can be offered happens during the initial consultation. That's when a client has the opportunity to talk about what's happening with their body currently and/or what's led to the current condition.
Depending on the individual, this is also the time when people are the most open-minded and accepting of the changes that need to take place. The interesting thing is, what we as trainers believe will lead to the goals and what the client believes does not always coincide.
Since every client is different, the path to success is not always crystal clear. Take any list of proposed avenues and one can find that Plan A doesn't work so well. That's where Plans B and C may need to be introduced. What helps at this point is the flexibility and patience to understand there is rarely a textbook protocol.
In my position, I always WANT rapid results for a client. Reason being, the sooner a client reaches their goals the better I look as their trainer. It's a win-win situation. Unfortunately, rapid is not often realistic.
So, we (as both trainer and client) have to look at what changes need to take place to get to the goal. In many cases, I can usually give a client at least 5 habits that need to change to get them going in the right direction. The assumption and hope is the sooner those changes can be adopted, the sooner the goal can be reached. Sounds simple right? Not really.
By time a potential client comes through my door, there is already some level of mentality that things have to change. Take a certain Type A personality, and that individual may be ready and willing to move mountains to get that change.
But we are all creatures of habits in varying degrees. And wherever we are, we didn't get there by accident.
So let's consider what a list of changes I offer might look like for a weight loss client:
-Drink more water
-Eliminate night-time snacking
-Consume more protein
-Eat out less at restaurants
-Consume more fiber
In and of themselves, no single item seems all that difficult. In fact, for most people they see a list like this and say: "Well, I could start this all tomorrow." However, this might be the worst mistake one could make.
My proposal is to not see how quickly you can conquer all of these changes. Find the one that serves as the path to least resistance and commit to it. Give it some time (which can mean days or weeks) to become habitual. Once you can perform the task without much effort, it's time to tackle the next item that also seems easy to implement. A list of 5 changes could EASILY take 5 months to become part of your every day life. Granted, it's not that I want it to take that long I just know that human nature is what it is.
Recently, a new client started here with a very small amount of weight to lose (less than 10lbs). Because the media can sensationalize what we do with our health, this client had been eating a low-fat diet for the better part of 20 years. Now, if you were to see this client, you might wonder (as I did) where she intended to lose the weight she was aiming for. Truth be told, if you had been accustomed to a particular weight and frame for most of your life, minor variations can make a big difference.
At any rate, I gave this client 3 changes to focus on: higher water intake, fewer daily calories, and more frequent activity. Seems fairly simple. The problem came when she tried to tackle all 3 at one time. The activity part was easy, she had already committed to a certain amount of sessions with me per month. The water intake spiked up for a few days initially as well. When she tried to reduce her calories, the problems compounded. She wasn't expecting to be as hungry as she was with the reduction. Next thing you know, the water intake started dropping and so did morale.
Fortunately, we had our chat about conquering one change at a time and I reminded her to focus on the easiest change first. Allow it to become the norm. It never matters to me which change happens first, as long as it's the easiest one to implement.
Many people know the right answers. Sometimes they need someone like a personal trainer to help with accountability or a fresh perspective.
If you find you're still failing at change, feel free to contact us. We can help!
Typically, a significant amount of the wisdom that can be offered happens during the initial consultation. That's when a client has the opportunity to talk about what's happening with their body currently and/or what's led to the current condition.
Depending on the individual, this is also the time when people are the most open-minded and accepting of the changes that need to take place. The interesting thing is, what we as trainers believe will lead to the goals and what the client believes does not always coincide.
Since every client is different, the path to success is not always crystal clear. Take any list of proposed avenues and one can find that Plan A doesn't work so well. That's where Plans B and C may need to be introduced. What helps at this point is the flexibility and patience to understand there is rarely a textbook protocol.
In my position, I always WANT rapid results for a client. Reason being, the sooner a client reaches their goals the better I look as their trainer. It's a win-win situation. Unfortunately, rapid is not often realistic.
So, we (as both trainer and client) have to look at what changes need to take place to get to the goal. In many cases, I can usually give a client at least 5 habits that need to change to get them going in the right direction. The assumption and hope is the sooner those changes can be adopted, the sooner the goal can be reached. Sounds simple right? Not really.
By time a potential client comes through my door, there is already some level of mentality that things have to change. Take a certain Type A personality, and that individual may be ready and willing to move mountains to get that change.
But we are all creatures of habits in varying degrees. And wherever we are, we didn't get there by accident.
So let's consider what a list of changes I offer might look like for a weight loss client:
-Drink more water
-Eliminate night-time snacking
-Consume more protein
-Eat out less at restaurants
-Consume more fiber
In and of themselves, no single item seems all that difficult. In fact, for most people they see a list like this and say: "Well, I could start this all tomorrow." However, this might be the worst mistake one could make.
My proposal is to not see how quickly you can conquer all of these changes. Find the one that serves as the path to least resistance and commit to it. Give it some time (which can mean days or weeks) to become habitual. Once you can perform the task without much effort, it's time to tackle the next item that also seems easy to implement. A list of 5 changes could EASILY take 5 months to become part of your every day life. Granted, it's not that I want it to take that long I just know that human nature is what it is.
Recently, a new client started here with a very small amount of weight to lose (less than 10lbs). Because the media can sensationalize what we do with our health, this client had been eating a low-fat diet for the better part of 20 years. Now, if you were to see this client, you might wonder (as I did) where she intended to lose the weight she was aiming for. Truth be told, if you had been accustomed to a particular weight and frame for most of your life, minor variations can make a big difference.
At any rate, I gave this client 3 changes to focus on: higher water intake, fewer daily calories, and more frequent activity. Seems fairly simple. The problem came when she tried to tackle all 3 at one time. The activity part was easy, she had already committed to a certain amount of sessions with me per month. The water intake spiked up for a few days initially as well. When she tried to reduce her calories, the problems compounded. She wasn't expecting to be as hungry as she was with the reduction. Next thing you know, the water intake started dropping and so did morale.
Fortunately, we had our chat about conquering one change at a time and I reminded her to focus on the easiest change first. Allow it to become the norm. It never matters to me which change happens first, as long as it's the easiest one to implement.
Many people know the right answers. Sometimes they need someone like a personal trainer to help with accountability or a fresh perspective.
If you find you're still failing at change, feel free to contact us. We can help!
Revisiting The Calorie
There has been a lot happening at RevFit lately. We continue
to push for more effective, more efficient weight-loss results for our clients.
Some of our clients are just looking for a little bit of weight to come off
(5-10lbs) and others have significantly more (100+lbs). So, no conversation
about weight loss can happen without discussing the importance of the almighty
calorie.
Over the last several months we have seen more diligent and consistent weight loss for our clients than ever before. Not to mention, a handful of our clients have hopped back on the weight loss wagon after some dietary detours.
With these things in mind, I thought it would be a good time for a refresher on how calories will not only help you reach your goals but how variations can affect you as well.
1) We all have a baseline. Take any given person and factor in these things: age, weight, height, gender and level of current activity. Since we are all unique in this regard, calories can vary with a fair degree. Some things to consider in relation to this fact: we need fewer calories as we age (the body is less efficient at burning them), the more you weigh the more calories it takes to sustain the functioning of your body, men are typically more efficient at burning calories than women and the more sedentary you are, the fewer calories you need.
2) In order to see a change in physique, you HAVE TO alter your intake. Many people make the mistake of assuming that as soon as they go from sedentary to exercising that their body will transform into a calorie burning dynamo. This RARELY happens. Yes, exercise does help you burn calories. However, unless you're training for marathons year in and year out, it will not be the amount of calories you'd expect. I tend to tell people: exercise shapes your body, food gets you closer to (or further away from) your goals. It also bears to mention that as you exercise your hunger will typically go up. This is important for those of you trying to lose weight to keep in mind.
3) There are some people who gain weight because they don't eat enough.
I'll throw my own numbers out so we can use a frame of reference:
Age: 38
Weight: 140lbs
Height: 5'9"
Gender: Male
Level of Current Activity: Light to moderate activity
I know that it takes me approximately 2100 calories per day just to maintain my body as it is right now.
Let's assume I wanted to lose 5 lbs. The moderate deficit I would need to create would be approximately a 20% deficit in relation to my maintenance. That puts me at 420 calories. Deduct that from my maintenance calories and I would need to eat approximately 1680 calories (let's say 1700) daily. There are roughly 3500 calories in a pound of fat, so if I didn't increase my exercise activity it would take me a little over a week just to burn 1 pound.
I will say this: If I am accustomed to eating 2100 calories per day and I drop down to 1700 I will definitely notice a difference. It won't be easy and I WILL be hungry. This is one of those circumstances where I would just need to suck it up and focus on the goal. The body will adjust to the change and it won't be so unbearable after a few days.
As with many things in life: consistency rules.
Where many people get in trouble is their impatience. There are some people who can make a drastic drop in calorie intake and see very favorable results. However, the body tends to wise up and will stop dropping weight for fear of starvation. At this point, weight loss can stall or even worse, the body will hoard the small amount of calories it's receiving and store them as fat.
Using my information from above, let's say I wanted to either drop more than 5lbs and I wanted it off faster. I really have only two choices: do longer or more intense calorie burning cardio and/or take another drop in calories. The problem with continually dropping calories is, at some point you can't go any lower. The body will just start shutting down. Organ function can be impaired as well as cognitive abilities, etc.
While there is nothing exciting about having a routine or predictable food plan, it does keep the goals on pace. The body will always have a mind of its own when it comes to the rate of weight loss. With weight loss, you are constantly trying to stack the deck as much in your favor as possible. The more factors you have control over (proper caloric intake, proper water intake, appropriate and consistent exercise) the better chances you stand to have.
Need to know where you stand? We can help!
Over the last several months we have seen more diligent and consistent weight loss for our clients than ever before. Not to mention, a handful of our clients have hopped back on the weight loss wagon after some dietary detours.
With these things in mind, I thought it would be a good time for a refresher on how calories will not only help you reach your goals but how variations can affect you as well.
1) We all have a baseline. Take any given person and factor in these things: age, weight, height, gender and level of current activity. Since we are all unique in this regard, calories can vary with a fair degree. Some things to consider in relation to this fact: we need fewer calories as we age (the body is less efficient at burning them), the more you weigh the more calories it takes to sustain the functioning of your body, men are typically more efficient at burning calories than women and the more sedentary you are, the fewer calories you need.
2) In order to see a change in physique, you HAVE TO alter your intake. Many people make the mistake of assuming that as soon as they go from sedentary to exercising that their body will transform into a calorie burning dynamo. This RARELY happens. Yes, exercise does help you burn calories. However, unless you're training for marathons year in and year out, it will not be the amount of calories you'd expect. I tend to tell people: exercise shapes your body, food gets you closer to (or further away from) your goals. It also bears to mention that as you exercise your hunger will typically go up. This is important for those of you trying to lose weight to keep in mind.
3) There are some people who gain weight because they don't eat enough.
I'll throw my own numbers out so we can use a frame of reference:
Age: 38
Weight: 140lbs
Height: 5'9"
Gender: Male
Level of Current Activity: Light to moderate activity
I know that it takes me approximately 2100 calories per day just to maintain my body as it is right now.
Let's assume I wanted to lose 5 lbs. The moderate deficit I would need to create would be approximately a 20% deficit in relation to my maintenance. That puts me at 420 calories. Deduct that from my maintenance calories and I would need to eat approximately 1680 calories (let's say 1700) daily. There are roughly 3500 calories in a pound of fat, so if I didn't increase my exercise activity it would take me a little over a week just to burn 1 pound.
I will say this: If I am accustomed to eating 2100 calories per day and I drop down to 1700 I will definitely notice a difference. It won't be easy and I WILL be hungry. This is one of those circumstances where I would just need to suck it up and focus on the goal. The body will adjust to the change and it won't be so unbearable after a few days.
As with many things in life: consistency rules.
Where many people get in trouble is their impatience. There are some people who can make a drastic drop in calorie intake and see very favorable results. However, the body tends to wise up and will stop dropping weight for fear of starvation. At this point, weight loss can stall or even worse, the body will hoard the small amount of calories it's receiving and store them as fat.
Using my information from above, let's say I wanted to either drop more than 5lbs and I wanted it off faster. I really have only two choices: do longer or more intense calorie burning cardio and/or take another drop in calories. The problem with continually dropping calories is, at some point you can't go any lower. The body will just start shutting down. Organ function can be impaired as well as cognitive abilities, etc.
While there is nothing exciting about having a routine or predictable food plan, it does keep the goals on pace. The body will always have a mind of its own when it comes to the rate of weight loss. With weight loss, you are constantly trying to stack the deck as much in your favor as possible. The more factors you have control over (proper caloric intake, proper water intake, appropriate and consistent exercise) the better chances you stand to have.
Need to know where you stand? We can help!
Thursday, January 16, 2014
All Or Nothing?
People do strange things when it comes to fitness. In a newsletter I wrote a few months ago, I talked about people who continue to do exercises they enjoy even though they continue to get injured with those activities.
One has to ask the question: Is the activity bad for the individual or are they suffering from incorrect form?
I like to use running as an example.
Few will argue that running is one of the best calorie burners when it comes to fat loss. Not to mention, it takes little to no equipment to perform it.
However, other factors contribute to the high injury rate associated with running. (Have no fear runners, I'm not picking on you. There are other suspects as well!)
-Does the individual have too much weight to lose, thereby adding excessive pressure on their joints when they run?
-Is the individual wearing proper running shoes (fitted appropriately based on gait, arch, etc.)
-Is the body given ample time to recover from a run before embarking on another or is the individual "fighting through the pain" to be able to exercise?
This list isn't comprehensive but rather a brief look at things to consider.
So I'd like you to consider something else as well:
The Extremist.
This person can float within different spectrums. They can be the obsessive dieter, the hardcore fitness enthusiast, the holistic wellness snob, etc.
Frequently what you see, is someone who will either completely embody something or completely abandon it, with no cognizance of a middle ground.
Examples like:
"If I can't work out 5 times a week, I won't work out at all."
"If I start the day with a bad meal, I might as well eat poorly for the rest of the day"
Or using our previous example
"If I can't run, then I just won't get to exercise"
I have to say, all approaches are incorrect.
If you've been sedentary for awhile or if you have a significant amount of weight to lose, you just can't go from a base level of zero to 10 in the matter of a week or two.
Often times, it pays to start things off gradually and build a foundation for yourself.
Remember that for many people, drastic and abrupt changes don't work well. They have to be slower and with moderate progress so both body and mind can adapt without being overly taxed and shutting down.
To use a frequently heard phrase: burning out.
It bears repeating (as I've mentioned in other newsletters), some forms of exercise just DON'T working for some people. Maybe your body does really well with Zumba but not with Yoga. Unfortunately, you hate dancing but you love "downward facing dog". Sadly, you may have to give up on yoga or find a practitioner who is more flexible with instruction (or willing to give private instruction so you're not as likely to be injured).
Or maybe you like lifting heavy weights but your body is prone to injury and lighter weights for more reps are actually more beneficial for you.
And to use the running example one last time, maybe your inability to recover from long distance running is keeping you from being able to enjoy other types of exercise.
Your body is constantly sending you signals. You can prefer to ignore them and risk injury that may be difficult (or impossible) to recover from or you can listen to the signals.
Exercise, dietary adherence, and personal wellness should never be an all or nothing approach. You just have to be flexible with what works and doesn't work for your body so you can have a lifetime of healthy patterns and habits without making things more difficult on you than they should be.
We're here to help discern the difference!
One has to ask the question: Is the activity bad for the individual or are they suffering from incorrect form?
I like to use running as an example.
Few will argue that running is one of the best calorie burners when it comes to fat loss. Not to mention, it takes little to no equipment to perform it.
However, other factors contribute to the high injury rate associated with running. (Have no fear runners, I'm not picking on you. There are other suspects as well!)
-Does the individual have too much weight to lose, thereby adding excessive pressure on their joints when they run?
-Is the individual wearing proper running shoes (fitted appropriately based on gait, arch, etc.)
-Is the body given ample time to recover from a run before embarking on another or is the individual "fighting through the pain" to be able to exercise?
This list isn't comprehensive but rather a brief look at things to consider.
So I'd like you to consider something else as well:
The Extremist.
This person can float within different spectrums. They can be the obsessive dieter, the hardcore fitness enthusiast, the holistic wellness snob, etc.
Frequently what you see, is someone who will either completely embody something or completely abandon it, with no cognizance of a middle ground.
Examples like:
"If I can't work out 5 times a week, I won't work out at all."
"If I start the day with a bad meal, I might as well eat poorly for the rest of the day"
Or using our previous example
"If I can't run, then I just won't get to exercise"
I have to say, all approaches are incorrect.
If you've been sedentary for awhile or if you have a significant amount of weight to lose, you just can't go from a base level of zero to 10 in the matter of a week or two.
Often times, it pays to start things off gradually and build a foundation for yourself.
Remember that for many people, drastic and abrupt changes don't work well. They have to be slower and with moderate progress so both body and mind can adapt without being overly taxed and shutting down.
To use a frequently heard phrase: burning out.
It bears repeating (as I've mentioned in other newsletters), some forms of exercise just DON'T working for some people. Maybe your body does really well with Zumba but not with Yoga. Unfortunately, you hate dancing but you love "downward facing dog". Sadly, you may have to give up on yoga or find a practitioner who is more flexible with instruction (or willing to give private instruction so you're not as likely to be injured).
Or maybe you like lifting heavy weights but your body is prone to injury and lighter weights for more reps are actually more beneficial for you.
And to use the running example one last time, maybe your inability to recover from long distance running is keeping you from being able to enjoy other types of exercise.
Your body is constantly sending you signals. You can prefer to ignore them and risk injury that may be difficult (or impossible) to recover from or you can listen to the signals.
Exercise, dietary adherence, and personal wellness should never be an all or nothing approach. You just have to be flexible with what works and doesn't work for your body so you can have a lifetime of healthy patterns and habits without making things more difficult on you than they should be.
We're here to help discern the difference!
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