Pain is an interesting thing. Line 10 people up side by side and their respective definition of pain will likely be very different. I’ve seen people fight through tremendous pain to overcome adversity. Ask any mother about the pain of childbirth and you’re likely to get a very specific definition as well!
The pain that concerns me most is what happens in the arena of fitness. What shocks me is how many people choose to distinguish between an effective or ineffective workout by how sore they were afterwards. It’s about as misguided as someone who says “I know it’s been a good workout if I sweat a lot!”
So, allow me to clarify a few things:
Post-workout soreness should never be your goal. When you’re literally tearing muscle fibers every time you lift a weight (a good thing), your ability to recover is just as important as the amount of trauma you just created for that muscle. As we age, the ability to recover stands the greatest potential to decrease. I would ask you to concentrate more on giving your reps in the gym your best effort while you’re there. Not trying to obliterate your body to the point where sitting on the toilet becomes the most challenging part of your day!
Don’t get me wrong: I love a tough workout. And from time to time, I want to know that I pushed myself because I feel tender in some muscles the next day or so afterwards. Contrary to some opinion, I don’t secretly rub my hands together in victory when a client tells me that they’re having trouble taking the stairs the day after a good workout!
That being said, “some” soreness is okay. It can mean that muscles have been utilized and stimulated in ways they haven’t been in some time. This will generally lead to (wait for it)….progress!!!
Typically, when a new client starts here, we start conservatively. There may be some areas of the workout that are more strenuous than others, but for at least the first few weeks (depending on how the body reacts) soreness is rarely an issue.
With time, we can assess how the body is reacting to a given stimulus and raise weights and intensity accordingly. Fact of the matter is, many people just don’t MOVE well. So, the initial workouts are lessons in mechanics just to get the body functioning appropriately. For some, that can mean very fundamental movements with low or no weight.
In addition, there is a mental aspect to consider as well. There are some clients who fear going up in weight with a given exercise. They equate it to immediate injury and/or a bulking effect. 9 times out of 10, they’re wrong on both accounts.
Unfortunately, there is a belief based on current fitness trends that pain is the answer to your fitness woes. If you push harder, you’ll achieve more. If you fight through it, it makes you stronger. You know the adage: what doesn’t kill you…?
My challenge to all of you pain junkies is this: focus on cleaner movement, focus on progressive training, focus on responsible eating for your goals.
Just try to remember: post workout pain rarely equates to the quality of a workout. Any bozo can make someone sore: simply add more weight, time, or reps to an otherwise unconditioned body and soreness will soon follow. The people who reap the most benefits are the ones who can make steady, long-term progress with as few injuries as possible.
Friday, August 15, 2014
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!
Tuesday, January 28, 2014
Introducing: Rev6
Late last year, I set out to design a program that we could actually sell to the masses. Many of you have probably heard of programs like P90X or Insanity that can be performed in the comforts of one's home or home gym. I loved the concept of that but knew what some of the limitations were of these types of programs.
Don't get me wrong: EVERY program has limitations.
But I know that our clients got to experience our perspective on an effective workout regimen: challenging, progressive, and time-efficient.
However, not everyone wants a personal trainer. And there are many of you who receive this newsletter but aren't geographically close to here to take advantage of training at RevFit.
It's people like you who inspired me to design Rev6.
Over the next couple of weeks, I'll continue to unveil some more insight to this program as well as direct feedback from the clients of ours who have allowed us to use them as subjects for how well it works.
Besides, it's easy for me to promote a program I designed and tell you how great I "think" it is. I'd prefer you hear it from those who have taken part in it; women, men, even adolescents!
When it is finally available for sale, you will be among the first to know.
So, who is the right fit for the program?
Rev6 is a base-level conditioning system. I wanted it to work for people who had 2 or 3 days a week to dedicate to strength training.
I will say that if you have over 50lbs to lose, this program may be too challenging for you. However, if you're a conditioned athlete, Rev6 may be too easy.
It's a program for the average person who wants realistic and no-nonsense results. I've taken all of the fluff and hype out of it. You won't be bored sifting through pages of theory and physiological jargon, just to get to the heart of the system.
One of the greatest things about it, like the aforementioned programs, you only need access to dumbbells and your own body. If you have some weight to lose, or muscle to gain there is something in Rev6 for each of you.
Over half of our clients have been introduced to this program and our first "graduate" finished it yesterday. She had wonderful things to say about it, which I will be sharing with you next week.
Until then, I would like to formally thank you for giving us the opportunity to expand our fitness vision yet again.
Rev6 is officially coming soon!
Don't get me wrong: EVERY program has limitations.
But I know that our clients got to experience our perspective on an effective workout regimen: challenging, progressive, and time-efficient.
However, not everyone wants a personal trainer. And there are many of you who receive this newsletter but aren't geographically close to here to take advantage of training at RevFit.
It's people like you who inspired me to design Rev6.
Over the next couple of weeks, I'll continue to unveil some more insight to this program as well as direct feedback from the clients of ours who have allowed us to use them as subjects for how well it works.
Besides, it's easy for me to promote a program I designed and tell you how great I "think" it is. I'd prefer you hear it from those who have taken part in it; women, men, even adolescents!
When it is finally available for sale, you will be among the first to know.
So, who is the right fit for the program?
Rev6 is a base-level conditioning system. I wanted it to work for people who had 2 or 3 days a week to dedicate to strength training.
I will say that if you have over 50lbs to lose, this program may be too challenging for you. However, if you're a conditioned athlete, Rev6 may be too easy.
It's a program for the average person who wants realistic and no-nonsense results. I've taken all of the fluff and hype out of it. You won't be bored sifting through pages of theory and physiological jargon, just to get to the heart of the system.
One of the greatest things about it, like the aforementioned programs, you only need access to dumbbells and your own body. If you have some weight to lose, or muscle to gain there is something in Rev6 for each of you.
Over half of our clients have been introduced to this program and our first "graduate" finished it yesterday. She had wonderful things to say about it, which I will be sharing with you next week.
Until then, I would like to formally thank you for giving us the opportunity to expand our fitness vision yet again.
Rev6 is officially coming soon!
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!
Tuesday, January 7, 2014
When You Care, You'll Change
Where do you fall in your list of priorities?
Is your exceptional ability to please and tend to others among your best traits?
Maybe you're the loving parent who makes sure their children have everything: material needs, your physical companionship to their sporting or extracurricular events, etc.
Maybe you're the perfect partner: always carving out time to make meals for your loved ones, making sure you spend ample time at the end of the day with each other, etc.
I love being around "pleasers". They're so impressive with their ability to multi-task and accomplish everything they need to and then some, so that no one is disappointed or left wanting in their life.
So, what's the problem?
Well, typically pleasers take care of everyone but themselves.
Don't get me wrong, there is absolutely nothing wrong with being a fantastic parent, spouse, significant other, etc.
But when you invest your 110% into all of those avenues, many pleasers get to the end of their day and realize they accomplished little for themselves.
It never ceases to amaze me, many of the pleasers I work with can cover the most intimate details of all the things they did for others.
Only to discover, they forgot to shower, brush their teeth, fix their hair, put on matching socks, remember to wear all the proper clothing, etc.
At a certain point, you have to stop, take pause, and realize that only YOU can take care of you.
No one can make you exercise, eat right, or sleep well.
The initiative starts and ends with you.
Sure, you might hire someone like a trainer or a dietitian or a doctor to help get you on the right path but ultimately you're the one making every step.
Sadly, the pleasers save themselves for last.
And what happens?
Try this:
Repeated bouts of illness (due to exhaustion, poor nutrition, or too much stress)
Excessive hypertension (due to lack of balance in the homelife since one person is carrying more of the load than another)
Weight gain (due to lack of consistent exercise or adherence to a food regimen)
Decreased self esteem (see any of the above)
And this is why I respectfully say, when you decide to start caring about YOU, then YOU will change.
Sometimes it starts with reconfiguring priorities, schedules, and lifestyles. No one could (or SHOULD) penalize you for taking control of your health.
But any hope of having some sense of balance in your life will come when you start to take control and start looking after the few things in your life that are within your power to fix.
The pleasers I train who haven't wrapped their arms around this concept see slower weight loss, higher likelihood of regaining weight which was previously lost, and the frequency with which they get sick is astonishing.
And you look at their lifestyle and say..."Well, it's no wonder".
We can't force you to care about yourself and make YOU a priority.
But we can help you once you've made that very important step.
Is your exceptional ability to please and tend to others among your best traits?
Maybe you're the loving parent who makes sure their children have everything: material needs, your physical companionship to their sporting or extracurricular events, etc.
Maybe you're the perfect partner: always carving out time to make meals for your loved ones, making sure you spend ample time at the end of the day with each other, etc.
I love being around "pleasers". They're so impressive with their ability to multi-task and accomplish everything they need to and then some, so that no one is disappointed or left wanting in their life.
So, what's the problem?
Well, typically pleasers take care of everyone but themselves.
Don't get me wrong, there is absolutely nothing wrong with being a fantastic parent, spouse, significant other, etc.
But when you invest your 110% into all of those avenues, many pleasers get to the end of their day and realize they accomplished little for themselves.
It never ceases to amaze me, many of the pleasers I work with can cover the most intimate details of all the things they did for others.
Only to discover, they forgot to shower, brush their teeth, fix their hair, put on matching socks, remember to wear all the proper clothing, etc.
At a certain point, you have to stop, take pause, and realize that only YOU can take care of you.
No one can make you exercise, eat right, or sleep well.
The initiative starts and ends with you.
Sure, you might hire someone like a trainer or a dietitian or a doctor to help get you on the right path but ultimately you're the one making every step.
Sadly, the pleasers save themselves for last.
And what happens?
Try this:
Repeated bouts of illness (due to exhaustion, poor nutrition, or too much stress)
Excessive hypertension (due to lack of balance in the homelife since one person is carrying more of the load than another)
Weight gain (due to lack of consistent exercise or adherence to a food regimen)
Decreased self esteem (see any of the above)
And this is why I respectfully say, when you decide to start caring about YOU, then YOU will change.
Sometimes it starts with reconfiguring priorities, schedules, and lifestyles. No one could (or SHOULD) penalize you for taking control of your health.
But any hope of having some sense of balance in your life will come when you start to take control and start looking after the few things in your life that are within your power to fix.
The pleasers I train who haven't wrapped their arms around this concept see slower weight loss, higher likelihood of regaining weight which was previously lost, and the frequency with which they get sick is astonishing.
And you look at their lifestyle and say..."Well, it's no wonder".
We can't force you to care about yourself and make YOU a priority.
But we can help you once you've made that very important step.
Monday, January 6, 2014
A Trainer's Call To Arms
Over the last several years I've been blessed with the great opportunity to own my business. Along the way, I've met some amazing trainers and wellness professionals who continue to inspire me and show me new perspectives on how our industry evolves.
But there's been a fairly alarming trend between a lot of professionals I know. While this is not exclusive to all and we all have our different areas of emphasis, I send this message out to all of you who work with clients from a weight-loss perspective.
When you have a client who is battling issues from being overweight it isn't JUST an exercise (or lack thereof) issue. It isn't JUST a food (or overabundance of) issue. There can be deep-rooted behavioral issues grounded in years of patterning. There can be hormonal issues which NO trainer is in a position to test for and diagnose. Although, you can liase with a doctor to help determine proper protocols for balance if the client releases authorization with which to do so.
All this being said, it stands to reason that when you post "motivational" pictures of ridiculously fit people with slogans that say things like "If you work hard enough, you'll look like this", etc. You're only reinforcing one more negative association into the mind of someone who potentially has enough negative stimulus in their psyche to begin with.
When you flaunt all your great accomplishments in the gym and your undying dedication, it's reveals a "well, duh" response. YOU are expected to be in the gym, and in many cases, are expected to be in great shape. So, while those crazy fit models in the pictures are motivating to YOU, they likely are not motivating at all to your clients. Why? Because it's not realistic.
Despite your best efforts to motivate, you stand to lose more clients than you gain. The reason: most of your weight-loss clients couldn't give a damn about being ripped. They care about being healthy.
So, if you CARE about your clients. Start learning psychological habits of overeating. Spend less time searching for memes of unrealistic physiques with overused cliches to motivate and teach yourself about things like probiotics, hormonal balances, and lifestyle changes that STICK.
Most of all, be patient. It might shock you but a lot of people HATE exercising. They will likely never enjoy it the way you do. It's your job to make it reasonable AND effective.
Don't be the trainer who shames them into success. A client doesn't become dangerously overweight without issues of shame to begin with.
As always, this is meant with the most respect for each of you. Just don't forget that we all motivate differently. Shy of you adding a license in psychotherapy to your list of credentials you won't be able to fix all the issues your clients will have, and I'll be damned if a dumbbell can fix the rest.
But there's been a fairly alarming trend between a lot of professionals I know. While this is not exclusive to all and we all have our different areas of emphasis, I send this message out to all of you who work with clients from a weight-loss perspective.
When you have a client who is battling issues from being overweight it isn't JUST an exercise (or lack thereof) issue. It isn't JUST a food (or overabundance of) issue. There can be deep-rooted behavioral issues grounded in years of patterning. There can be hormonal issues which NO trainer is in a position to test for and diagnose. Although, you can liase with a doctor to help determine proper protocols for balance if the client releases authorization with which to do so.
All this being said, it stands to reason that when you post "motivational" pictures of ridiculously fit people with slogans that say things like "If you work hard enough, you'll look like this", etc. You're only reinforcing one more negative association into the mind of someone who potentially has enough negative stimulus in their psyche to begin with.
When you flaunt all your great accomplishments in the gym and your undying dedication, it's reveals a "well, duh" response. YOU are expected to be in the gym, and in many cases, are expected to be in great shape. So, while those crazy fit models in the pictures are motivating to YOU, they likely are not motivating at all to your clients. Why? Because it's not realistic.
Despite your best efforts to motivate, you stand to lose more clients than you gain. The reason: most of your weight-loss clients couldn't give a damn about being ripped. They care about being healthy.
So, if you CARE about your clients. Start learning psychological habits of overeating. Spend less time searching for memes of unrealistic physiques with overused cliches to motivate and teach yourself about things like probiotics, hormonal balances, and lifestyle changes that STICK.
Most of all, be patient. It might shock you but a lot of people HATE exercising. They will likely never enjoy it the way you do. It's your job to make it reasonable AND effective.
Don't be the trainer who shames them into success. A client doesn't become dangerously overweight without issues of shame to begin with.
As always, this is meant with the most respect for each of you. Just don't forget that we all motivate differently. Shy of you adding a license in psychotherapy to your list of credentials you won't be able to fix all the issues your clients will have, and I'll be damned if a dumbbell can fix the rest.
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