Composite image of new years resolutions on january calendar

Why Your New Years Resolutions Are Holding You Back

The New Year is right around the corner and you are eager to start 2018 strong. Throughout the month of December with every workout you miss, piece of pie you eat and every glass of wine you drink, you keep telling yourself that on January 1st I’ll recommit to my nutrition and workout regimen. The ole reliable New Year’s Resolution, that for most just gets them through the holidays guilt free, with promise to themselves that they will get it together on January 1st with their New Year’s Resolutions.

This may seem normal, I mean everyone does this right? Yes, most people do, but most people who take this approach usually end up right where they started by end of February , so maybe this isn’t the recipe for success. Maybe after all the years of failed New Year’s Resolutions you finally have come to grips that it’s these very New Year’s Resolutions are what have been holding you back all these years. There is a fact that can’t be denied, that most people have forgotten and giving up on their New Year’s resolutions by the end of January. Each year is filled with one excuse after the other, I’m too busy, it’s too hard, it’s not working, I’m too tired, I don’t know what to do, I’m hungry all the time, eating healthy is boring and the list goes on and on.

The main issue with New Year’s resolutions is that many people use it as an excuse not to get started right now, they rely solely on the motivation of the New Year to get started on eating better and working out more consistently. They rely merely on the motivation and excitement of the New Year.

The reality however is that the reason many people fail to reach their health and fitness goals is simply because they rely too much on motivation, and this is one of the biggest reasons why your New Year’s Resolutions are holding you back.

Motivation Road Sign with dramatic clouds and sky.

Motivation is great at getting you started, but fails miserably at keeping you going, this is why most people have given up on their New Year’s Resolutions by the end of January. Many of these people hit the gym 5 days a week while completely overhauling their diets and their lifestyle. This works for about 3 weeks and then reality starts setting in, you start to lose that motivation that you had at the beginning of the new year, and getting up 5 days a week starts to get harder and harder, your tired of being sore all the time and the workouts are just too hard, all the sudden those 5 days start to turn into 3 days, 1 day and then no days.

The diet, well you just have time to make all those meals, and in honestly you miss eating carbs and your tired of being hungry and tired all the time. All the sudden the excuses start to slowly creep their way back into your life, I’m too busy, it’s too hard, I don’ like the food I have to eat, I’ll get back on track tomorrow etc. Problem is that tomorrow never comes.

Even though your intentions are good, it’s this strategy of relying solely motivation that is holding you back. The reality is that you will get busy, you will soon find out that it is hard and there will be days that you just don’t feel like working and eating healthy. Motivation ebbs and flows and it’s the only way to stay consistent with your goals is to have strategies in place for those times when your motivation is ebbing, it’s your strategies that will see you through until your motivation is flowing again. It’s normal to not too be excited to workout, or to eat healthy and to want to skip workouts and eat whatever you want. But the difference between those that do it anyway and those that don’t isn’t that their more motivated, it’s they have a strategy to ensure that it gets done.

Don’t want to get up and workout? Make an appointment with your coach each week like it’s appointment. It’s human nature not to want to let others down. This strategy of having someone waiting for you, holding you accountable, can just be that push you need to stay consistent with your workouts. You can also find a friend to workout with, holding each other accountable is another powerful strategy in overcoming a lack of motivation.

Don’t feel like eating healthy. Only have food in your house that supports your health and fitness goals. This again works for you as humans we are innately lazy, and we can make this laziness work for us if we make it more difficult to eat food that doesn’t support our health and fitness goals. If chips, burritos, ice cream and or wine isn’t readily accessible, it will be more difficult to talk yourself into going out of your way to eat foods that won’t support your goals.

Preparation

I you don’t feel like preparing food, you can simply by prepared food in advance, one of my favorites is rotisserie chicken form whole foods. It’s easy, when you get home you can just throw it the oven and warm it up or simple chop it up and make heathy and delicious salad. You can also invest in a food delivery service such as Territory who deliver fresh precooked food to your door, throw in the microwave and you’re eating in three minutes.

These are just a few examples of strategies that we use with our clients hear at Fit-2-The-Core. There is nothing wrong with New Years Resolutions motivation, but make sure that you don’t make the mistake of thinking that you will always be motivated, start to implement strategies that will help you to stay consistent with your workout and nutrition, especially when your motivation is hard to find.

 

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success

How Manage Your Expectations

Does this sound familiar? Your following a pretty strict meal plan in hopes of losing some body fat. You could only white-knuckle your way through the meal plan for so long before you started sneaking in extras, usually in the form of nuts and nut butter. You toss back a heaping spoonful of almond butter and was immediately hit with a huge wave of guilt.

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You tell yourself, “Great, this day is ruined!”, and then proceeded to do what the majority of people do when they fall off their meal plan: swan dive into the pantry for more snacks, blowing the rest of the day to smithereens.

Over the years and even more recently in our Drop 2 Jean Size program, I’ve had many conversations with people just like this who were frustrated by this seemingly lack of control and overwhelming feeling of guilt. Heck I can attest that I have been there myself many times in my own life.

They viewed their success with nutrition and training as either “good” or “bad”, leading them to either feel like a total rock star or a total failure. All it took was a small handful of chocolate or some extra nut butter to make them believe the day was a monumental waste, which then resulted in a landslide of poor food choices for the remainder of that day.

Without exception, they were expecting perfection from themselves, which was a huge mistake.

Whether you are working towards improving your nutrition skills, losing body fat, or getting stronger, how do you set realistic expectations?

Two of the most common questions that we get as a Coach here at Fit-2-The-Core are:

·       “How much weight should I expect to lose in ‘x’ amount of time?”

·       “How much stronger should I expect to get in ‘x’ amount of time?”

These are fair but tricky questions: we don’t have the answers, because they depend on so many factors.

By learning to better manage your expectations, you can help avoid becoming too emotionally attached to a specific result, and cope better if things don’t pan out exactly the way you envision them.

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The One Thing You Can Control
Life is guaranteed to surprise you: it will surprise you in positive ways, and it will surprise you in negative ways. You can have your workout schedule in place, only to see the gym suddenly close for the week due to a burst pipe. You can plan all of your healthy meals for the week, and be surprised by your family paying you an unexpected visit and bringing over pizza for dinner.

When we set expectations, it’s easy to be let down because things don’t systematically happen as we predicted. No matter what happens, however, you can find peace in knowing that you are doing your very best with whichever situation comes your way. This means taking responsibility for your actions when things aren’t going according to plan. If you can’t go to the gym, can you take a walk instead? If you are served pizza, can you enjoy one slice and then eat later when there are different food options available?

The one thing that you can expect and control is that you are in charge of your own actions and reactions, regardless of outside circumstances.

Not Every Day Will Be a Day to Work Towards Your Goal
It can be really easy to expect perfection in terms of nutrition and working out, but the fact of the matter is that not every day will be the right day to work on your goals. Some days are better for focusing on maintenance, and that’s great!

John Berardi owner of Precision Nutrition uses a great analogy,

When life is dialed up to 10 (you are traveling, your kids are sick, you’re working overtime, your spouse is out of town, your sick etc.) you have to dial down your expectations and goals for that day week or month”.

This expectation can set you up for failure, because not every day can be a fat loss day, or a day where we become stronger, or a day where we improve our eating skills. Know that life will happen, and the most we can do is handle it in the best way we can and come up with a strategy that will fit into the context of your life at any given time.

Put in the Work
This is closely related to what I mentioned above about only being able to control your actions and reactions, but it’s worth mentioning in a different way:

Rather than focusing on expectations, what would happen if you poured all of your energy into simply committing to doing your very best with the hand you are dealt each day? Doing good enough, in relation to what life is throwing at you at any specific moment, adjust your workout, your nutrition and most importantly your mindset.

If you planned a 60 minute workout, 15 minutes will have to do, if you’re stuck in a meeting and all that’s available is pizza, eat one piece and then focus on what you have control over, the next meal etc..

Ultimately, that is all you can control.

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Zoom Out
When our expectations don’t pan out the way we had hoped, it’s easy to lose sight of the good things. Don’t to let an extra heaping spoonful of almond butter detract from the fact that maybe you ate veggies at all of my meals that day, drank plenty of water, got lots of sleep, and exercised. I see this often, the focus is solely on the fall, not that you got back up on your feet and took control over the rest of your day.

When it comes to expectations, there are a lot of variables at play. This means that we can’t always predict an accurate outcome, which can leave us feeling disappointed. It’s important to refrain from letting expectations steal joy from the experience.

The key is to focus on what you are able to do with what’s available, and commit to do your very best, consistently everyday!

 

 

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Women Looking in Fridge

The Battle of the Yummy Splurge vs. The Lazy Cheat

Your week is snowballing from one commitment to the next, no time to stop and get refocused; at some point you make the decision to either take a moment for yourself and plan your meals in advance, making sure your kitchen is stocked and food is cooked ahead of time or…you never get around to it and get “lazy” figuring you’ll get back on track tomorrow or next week.

It usually starts after a long day of working or running around fulfilling commitments, giving your energy all day long. You get home just in time for dinner…you’re hungry, your family is hungry, you haven’t taken a moment to think through what you’ll eat tonight; you open the fridge and maybe there are some chicken breasts you could grill up, but that isn’t really hitting the spot and you’re tired and really don’t feel like cooking so you decide…forget it, let’s order pizza or let’s go out.

Have you ever looked back at your week and realized you used all of your splurges for the week and didn’t really enjoy any of them? They were lazy cheats, convenient at that moment, but overall not really worth it.

90/10 Rule: In your Fit-2-The-Core Nutrition Journal or Drop2 Jean Size Journal you have at your fingertips a blueprint for reaching your Health, Fitness and Body Composition goals or Drop 2 Jena Size goals. You will see our recommendations for what each meal throughout your day should consist of and even what your portion sizes should look like. We know that following these guidelines 90% of the time will results in looking and feeling great. That means that the other 10% of the time you get to splurge and yes still look and feel great. So if your eating 3 meals a day you get 2 splurges a week and 6 meals a day you 3.5 splurges a week. Each splurge is a portion of something, such as a piece of pizza or a glass of wine etc..

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The Lazy Cheat – The lazy cheat is a cheat that you did not plan to have ahead of time. It isn’t because you’re really looking forward to a splurge – something you have been craving – or as part of an experience that you don’t want to miss out on – it is not a part of the plan to get you closer to your goals. BUT (yes, Behold the Underlying Truth) occasionally, it happens. Unfortunately a lazy cheat is usually not worth it, and you end up using up one of your splurges and not enjoying it. And unfortunately, once you give in and have a lazy cheat it tends to perpetuate a whole week of lazy cheats.

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The secret to overcoming lazy cheats – have strategies in place. The fact is that “Strategy trumps Willpower” every time and is the key to your short and long term success. When you’ve had a long day, are hungry and out of energy, your will power is not going to be strong, so you must have a strategy.

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Next time you find yourself having that conversation in your head leading to a lazy cheat…you know the one… “I don’t feel like cooking tonight, I’ve had a long day, I’ll just order pizza tonight since I should eat something,” turn to the strategy you have planned out ahead of time.

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Here are a few ideas for the next time you find yourself heading for a lazy cheat.

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Have menus in your car of places you know you can get a healthy meal that are your go-to restaurants. Simply have a whole stack of menus in your car of places where you can get grilled fish and cabbage salad, or chicken and vegetables, or a healthy salad. If your on your way home from a busy day with no plan for dinner, you can just call and place an order to go and pick it up on your way home.

take out menu

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Have easy meals that you fall back on at these times. An easy meal can be a chicken breast with a can of lentil soup – Just grill up the chicken breast, heat up the can of soup and pour the soup over the chicken breast – done. Or you can pick up a pre-cooked rotisserie chicken from whole foods and some precut veggies to grill or for making a quick salad.

Whole Foods Chicken

 

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Have a Super Shake: It’s okay to have a shake for dinner.  Dinner doesn’t have to be a big, sit down meal. Blend up a scoop of protein, some fruit or peanut butter and call it dinner or try this Delicious Super Shake recipe:

POPEYE’S SUPER SPINACH SMOOTHIE

smoothie

INGREDIENTS:

• 1 scoops SFH Low Carb Grass Fed Vanilla Protein

• 1 cup unsweetened almond milk

• 1-2 cups spinach

•½ frozen banana

• 1 tbsp natural peanut butter • stevia (to taste)

• 5 ice cubes

Blend and Enjoy:)

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Plan out your week ahead of time, including your splurges. Your week should include 10% to relax and enjoy yourself, just don’t waste it on a lazy cheat!

tracking sheets

 

 

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Enjoy your week!

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I Can Do This

How Do You Do It All?

If there’s one thing we know about our COREchievers, it’s that you are driven and accomplished. We are constantly amazed at your focus and determination.

When you’re as busy as you are, it’s important that you constantly find balance between your daily stress and your recovery. That’s why we’ve put together a list of these activities/exercises/habits that you can do daily to help balance your stress and give you a sense of accomplishment.

Start your day with your workout –
If you know you’ve got a high stress day in front of you, beginning the day with your workout can be the medicine you need to keep you focused and get the butterflies out of your tummy. Plus, it’s one less thing on your to-do-list for the day!

R.A.M.P – Range of Motion Active Movement Prep –
Make sure you don’t skip your R.A.M.P! This is the best part of your workout, taking your body through multiple planes of movement to improve mobility, charging up your central nervous system, and preparing you for the demands of your workout or your work day. You can even come in to Fit-2-The-Core on your day off from training and we’ll walk you through the R.A.M.P.

Stay consistent with your workout
Your workout is what we call a constructive way to be destructive! A physical challenge is a constructive choice for a stress outlet.

Feed yourself good fuel
What you fuel your body with will determine the level of stress you encounter throughout the day. If you are keeping your blood sugars level throughout the day with healthy, well-timed fuel, then you will experience less stress.

Stress reducing supplements
Vitamin C and DHA omega-3 supplements have been proven to reduce stress and help maintain the nervous system.

Measure your success
Keep a food journal, a fitness blog, a photo journal, a pair of skinny jeans and/or an entire social media page dedicated to keeping track of your fitness journey. If you are not tracking your progress then you are guessing. If you’re guessing then you’re stressing. Yikes!

Yes, writing down your daily food intake and your workouts may seem like extra stress in the beginning, but knowing that you are constantly making better decisions, increasing your workouts, your abilities, knowing when and why your energy levels are improving; all of these things will outweigh the 5-10 minutes a day it will take you to write down and monitor your results.

KEEP IN MIND: We don’t measure ourselves so that we can judge ourselves, we measure so we can celebrate our accomplishments. If you don’t celebrate the changes you’re making, who will?!

Schedule time for meal preparation
We’ve all stressed about how to eat right on a tight schedule. There is no guarantee that you will be able to find healthy food as your run from one event to the next. The best solution for this problem is preparation. Pick one day a week to prepare meals and snacks for the days you know you will not be able to cook, when you’re away from home, or you know you’ll be tempted to splurge.

Splurge!
If you are following the 90% rule then you know that you get 10% of your meals to splurge. This is an average of 3.5 meals a week. If you are planning and measuring then you know when you can have your splurge meals and really enjoy them. Knowing that you’ve earned the splurges will make you happy, and happiness is well-known to reduce stress!

Foam roll and lacrosse ball
Make sure to go through our foam rolling and lacrosse ball protocol before and after each workout. Again, we are astonished at how much hard work each of you does, so make sure you’re rewarding yourself with a foam roll and lacrosse ball massage daily. This will help release endorphins that will fight stress!

Crocodile breathing
If you are already feeling that stress bug creep up into your shoulders, neck, back or wherever you tend to carry your stress, then you need to take a break and breathe. If you’ve done any warm up, RAMP, at Fit-2-The-Core, then you know that deep breathing rests the body.

Sleep
This is almost always the department in which you go-getters will skimp. The human body needs between 7-9 hours of sleep each night to rejuvenate and prepare to accomplish the tasks of the next day. If you are skimping on sleep then you are stressing your body and keeping it from kicking butt the next day.

One helpful hint for good sleep is to turn off all your technology. It is really tempting to keep you phone, iPad, or TV on while you nod off, but this can interrupt your REM cycles and give you a very poor night’s sleep.

Ultimately, stress is good. It’s what drives us to move forward and accomplish new and exciting goals. What we have to be aware of is how best to balance our daily stresses. The balance is the key to your continued momentum and success.

Your Coach,
Tim Rudd

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Top 5 Secrets For Feeling Stronger, Sexier and More Confident

Are our Drop 2 Jean size clients – many of whom have lost 2 jean sizes and Feel Stronger, Sexier and more Confident – somehow “better” than normal? Special? Extra-motivated? Blessed with “great genes”? No. They’re average Janes. They’ve simply learned – and practiced – what really works.

Our coaches use simple, time-tested methods to inspire, motivate, monitor, and guide our D2S clients to feeling Sexy, Strong and Confident in their Thermometer Jeans!

Today we’re going to pass some of these Drop 2 Jean Sizes “secrets” on to you. They’re simple. (But not necessarily easy.)

Secret #1 Eat slowly:

Check your watch. Start eating. When you’re done, check your watch again. How long
did it take you? Our guess: not long enough. Your goal is at least 15 to 20 minutes per meal. You need that long in order to taste your food properly, and to let your body tell your brain that you’re full. Put your utensils down between bites. Chew properly. Savour what you’re eating. Enjoy it. Spend time with it. You’ll enjoy food more, and get leaner to boot.

Secret # 2 eat until you’re “80% full”:

What the heck does that mean? It means you eat until you’re just satisfied. Until you’re no longer physically hungry. Instead of “stuffed” or “full”. Don’t get hung up on exactly what “80% full” is, or whether you’re getting to “75%” or “88%”. Shoot for the general idea.

Remember: eat s-l-o-w-l-y. Be patient with “80% full”. It takes practice. But once you
get the hang of learning your physical (rather than your social or psychological) hunger cues, this one will be a breeze.

Secret # 3: Get your 3-4 hours. Make them count.

Sure, you could drill yourself into the ground with long, gut-busting workouts. But why?
As we’ve proven, you can get great results with about 3-4 hours of exercise per week.

The trick? Make those hours count.

Our suggestion:

1. 2-3 days a week, weight train for about 45 minutes. Choose complex exercises with
lots of moving parts that give you bang for your buck, such as:

* pullups/pulldowns, rows
* pushups, presses
* squats, deadlifts, lunges
* hip hinges (i.e. swings)

Think movements rather than body parts. Think quality rather than quantity. Put
some tough stuff together in a circuit and give ‘er.

2. 1-2 days a week, do sprint intervals (or do the equivalent, such as intervals on a
rower) for about 15 minutes.

3. Do about 10 minutes of warmup and mobility work every day.

4. Fill in the rest of the time with “active recovery”: gentle, moderate movement such
as walking, swimming, yoga, taking the stairs instead of the elevator, and just plain
old “stay moving”.

Secret #4 Sleep:

Sleep changes your hormone balance and your recovery ability. This changes how your body responds to nutrients, exercise, and stress. The more sleep you get, the leaner you are. The less sleep you get, the fatter, weaker, and sicker you’re eventually likely to be.

At least 1-2 hours before bed, turn off the TV, computer, and cell phone. Darken the room. And get ready to sleep yourself lean.

Secret #5 Forget “willpower” and “motivation”:

Change your environment and your systems. And get social support.
Willpower is a very limited and unreliable bank account. Never count on it. Ever.
Instead, built an environment, a system, and a support network that helps you get to
your goals.

* If food is in your house, you’ll eat it. So, don’t have that food in your house.

* If your gym is horribly inconvenient, you won’t go. So, make it convenient, or buy
some weights for home. And meet a friend to work out.

* If you wait till you feel full of energy to work out, you’ll never do it. So, schedule it like
an appointment.

* If you’re surrounded by people who don’t support your goals, you’ll have a tougher
uphill journey than a spawning salmon. So, take a class, join a group, say hi to other fit folks in your gym, and build a strong social support network of fit and healthy people.

If you’re looking for some great coaching and a 24/7 support group who cheer you on
for 8 weeks, may we recommend our upcoming Drop 2 Jean Size Challenge.

Today, what is ONE, very, very small action you can do to move towards the change
you want? What could you do in the next three minutes? Today?

Do that one small thing. High-five yourself.

Check in each day and make sure you’re doing it. Then, next week, do another very
small thing. Only one. High-five yourself again.

Repeat until ripped and awesome. It’s just that simple!

In just 8 short weeks, you can feel your best again! You can feel….

Strong, Confident and Sexy!

We know how you may feel right now…

You are lost, and can’t find an easy enough solution to get back where you once were with your health. You are desperately looking for a proven kick-start solution that will shrink your thighs and buttocks, tone your arms and abs, and give you some amazing results in only eight weeks – GUARANTEED!

Join our 8-week Drop 2 Sizes Challenge that is changing lives TODAY!
The Drop 2 Sizes Challenge begins this Saturday, September 23rd and we’re only taking on a limited number of challengers so DON’T WAIT!

All you need to do now is… Click on this link, Yes I Want To Drop 2 Jean Sizes! , to reserve your spot for our kick-start seminar and workout on Saturday, September 23rd at 11:00am. Invite your friends to join you!

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