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Creating Balance
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Do I really need to address my nutrition?
The short answer is yes.
Now this depends on your goals, but for most people they are looking to lose body fat. Yes you will burn calories working out, but until someone wears a heart rate monitor they have no clue how hard it is to burn a 400-500.
Or we grossly underestimate how many calories we consume until we food journal the correct portion.
If the goal is to lose body fat we do have to create a caloric deficit and to lose 1 pound of fat you must have a deficit of 3500 calories in a weeks time frame.
Nutrition is hands down the hardest part to dial in.
Most of us have no problem doing that killer workout.
We mostly struggle consistently fueling our body to see the desired result.
Or one-two days we are on point, but we completely go overboard the next day. Myself included, we completely miss how many calories we actually consume during a meal.
So what can you do?
Use your hands:
Women
Protein = size of your palm
Carb = size of your cupped palm
Veggie = size of your fist
Fat = Thumb
Most men you get to double all these portions.
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Or another strategy that works well is logging all your food in My Fitness Pal or something similar.
But the other side of that is we need to better understand your metabolic process. How many calories are you burning based on your daily activity.
As you can see nutrition does matter, but its complicated. đ
This is where we come in and we can help you navigate what you personally need to do. This is not a one size fits all plan. What works for one person does not work for the other.
Listen, there is so much garbage from “experts” in our field. If it sounds too good to be true it is.
So, if you need help, we are an email/call away.
Arin
It’s not selfish
I have another good quote for you this morning from my guy, Brendon Burchard.
“It is not selfish to want to be happier and to have a better lifestyle. Those who judge you now for striving will thank you later for succeeding.”
I see this all too many times when someone is changing habits, they get sucked back in to their old ways by friends, family members, etc.
I also see people get sucked back in by themselves.
They start making changes, they show up to a couple workouts, change food for a few days, then they go right back to old habits, old ways.
It happens and we have to dig deep to truly make change.
It is called embracing the suck.
I know, not all that sexy.
But truly embracing the suck, means doing what you know you need to do to be successful.
Hanging around people who lift you up vs pull you down.
I think one of the best parts of our gym is when clients start getting to know each other and lift each other up.
The “good jobs”, high-fives, “you got this”, “didn’t you do more weight last time?”
These are the people you want to surround yourself with, people who get it and are fighting their own battle. Just when you think someone has it all figured out, they don’t and guess what, it’s all good.
Embrace the suck and keep working on you.
It is a battle worth waking up for each and every day!
Results and true change are just around the corner. Right when you want to give up is when true growth/results happen.
You got this,
Arin
Be Consistent
I saw a funny meme a while ago that read:
Your body is not Amazon Prime. It’s not going to show up in 2 days.
It made me smirk, but how true is this…I mean we all would like results in 2 days right?
But we all know we must be patient and trust the process.
Our health and wellness goals take consistent effort day after day.
It’s not showing up one day and giving it all you have then, coming back a week or so later going all out.
It’s chipping away day after day.
If you can be anything, be consistent.
Consistent in all things, show up day after day.
I truly believe this is one of the hardest parts while losing weight.
It’s not eating well, Monday – Thursday.
It is eating well Monday, Tuesday, Wednesday, Thursday, Friday, Saturday AND Sunday…then Monday, Tuesday, Wednesday…you get it.
Be consistent.
If you stay in a calorie deficit day after day you will see weight loss. BUT you can’t be in a deficit Mon – Thur then eat whatever over the weekend and expect the results.
I know, I know…I am hitting some buttons.
I am as guilty as anyone. I can been great for a few days, then boom right back to some bad habits, but I expect a different result. đ
My point in all of this is show up day after day, even when you don’t want to.
Consistent effort.
In conclusion, your body is not like Amazon Prime.
Trust the process and be patient, this applies to all things.
Have a wonderful day,
Arin
You Got This!
Hope you are having an amazing day today!
Today I want to share a message of hope and you totally got this. Whatever âthisâ is.
Listen, we get it first hand that life is going to throw curve balls, we wonât understand why things are happening the way they are, but attitude is everything.
A positive outlook can keep you pushing forward when you donât want to.
Now I donât want to be all âPositive Pattyâ, sometimes a good ole cry is what we need but then we need to dust ourselves off and find renewed faith in ourselves.
Each day you wake up and have a positive outlook, notice what happens around you. Good things are happening.
I think personal trainers are the eternal cheerleaders, and when we coach clients, we know you can do anything. We have seen it over and over.
You may not believe or feel that you can, because it is challengingâŚbut You Got This.
Keep pushing through whatever âthisâ is and I promise you will win.
Get after it today and remember, You Got This!
