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6 Principles For Getting The Most Out Of Your Workouts

We live in a day and age where extreme is the recipe of the day for whatever ails us. If your overweight then go on an extreme diet, a  cleanse, shake diets, etc.. The same holds true for exercise. The harder and more extreme the workout the more effective people feel the workout to be. They judge the effectiveness of a workout by how sore or exhausted they are at the end of the workout, and the list goes on and on.

It’s no wonder the media is filling our head with so much misinformation, just the other day their was news report on T.V. covering a boutique GYM that was touted for having the hardest workout in the city, what a discredit to the fitness and health industry, this is like going to a Doctor who prescribes the strongest pain killers for curing the common cold! The prescription just doesn’t match the diagnosis, and there is a reason, because their was no diagnosis in the first place.

Also how many times has a trainer put you through a workout without sitting you down and asking what you want to achieve, what is your exercises  and injury history, and even more than that assessing your movement so they can prescribe the most effective exercises in helping you achieve your goals without risking injury.

If any of this sounds familiar to you then these 6 principles are going to go a long way in helping you get the most out your workouts and looking and feeling your best

So here they are, “6 Proven Principles For Getting The Most out Of Your Workouts” that will help you to cut through the clutter of ridiculousness and outright ignorance that is going on throughout the health and fitness industry today.

” Methods Are Many, Principles Are Few,

Methods Often Change,

Principles Never Do”.

6 Proven Principles For Getting The Most Out Of  Your Workout

1.Get your Movements Assessed

It’s amazing how little respect people have for movement when it comes to working out. It is the most under-appreciated principle for getting leaner and healthier. We get are body-fat tested, our cholesterol tested etc, but when it comes to our movement we don’t put much thought into it. We use the Functional Movement Screen here at F2C and it specifically tests seven fundamental movement patters for all humans. This is also the movement patterns which fall in line with our program design. So if a person is deemed to have very little hip mobility then deadlifting, sprinting or swinging kettle bells will not be loaded until corrected as it will add the wrong type of stress to the joints of your lower back and hips, down regulating growth hormones that are responsible or fat loss and muscle building. That’s the good scenario, the bad scenario is damage to your spine, knees or hips resulting in pain and injury . The goal is to help you look and feel better, not worse. So get your movements assessed so you can get started off right, knowing what movements need to be corrected and what movements are good to be trained. This will ensure you will get the most out of  the movements you perform in your workouts, so each day you perform better, feel better and look better.

In-Line Lunge

2. Technique should not be sacrificed for quantity

No matter how hard you think you are working, there is no excuse to use bad form. If the goal is to burn fat or build muscle, there is nothing to support the risk of injury as a result of the wrong dosage of exercise that results in poor technique. Make sure focus on technique, as quality trumps quantity when it comes to maximizing your results.

Lori Push-up

3. Fatigue or soreness should not be confused with the effectiveness of your workout:

Just because you are wiped out doesn’t mean you are doing the right thing. Concepts like “No Pain, No Gain” have been so ingrained into us that a common goal in training is complete exhaustion. Instead of the searching for fatigue, using the minimum effective dosage for maximizing your results, no more, no less. Yes, training may produce soreness and fatigue, but that is not your goal, and if it is make sure to budget in weekly visits to a physical therapist, as this approach will only lead to pain and injury.

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4. Recovery should be the first thing built into any program

You do not get better during training; you get better when you are recovering from it. During that recovery from strength training, muscles are built and fat is lost. Recovery therefore is doing the most important thing in reaching your goals: making gains toward fat loss and building lean muscle. You must plan the proper amount of recovery in between sets and circuits as well as in between training sessions (nutrition, sleep, stress management, massage, diaphragmic breathing etc.). See overtraining as nothing more than an overdose of a stimulus and something that will take you further away from your goals.

Crocodile Recovery Breathing
        Crocodile Recovery Breathing

5. Proficiency in exercise technique is paramount

People like to do new exercises. The trouble is that most people have not learned proper technique and form on an exercise to earn the right to place it into their training. Just because an exercise is added to a circuit is not an excuse to have never practiced it or terrible at performing it. Actually, a good rule of thumb is that exercises added to a circuit should be ones you have been taught correctly and understand how to perform. You need to understand that exercise require proper skills and having a good coach will ensure that you get the most out of your exercises and workout.

Squat

6. Select appropriate exercises and correct weights

Adding too much weight does not make you tougher, it makes you careless. Too much weight can negatively impact form and the effectiveness of an exercise. The goal of strength training is to cause metabolic disturbance so you can increase your metabolism, thus increasing your ability to burn more fat calories throughout the day. Poor form leads to sub-optimal metabolic disturbance and as mentioned above injury, as you aren’t maximizing the amount of muscles involved in a specific movement or exercise, thus greatly decreasing the effectiveness of the exercise and the workout. Make sure you select the correct exercises and weights. This will insure that you’re training safely and maximizing the effectiveness of your workouts.

Bad Sqaut

 

There you have it, 6 principles that will ensure you not only look better, but perform better and most importantly, Feel Better for years to come!

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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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10 Drop 2 Jean Size lessons from Fit-2-The-Core

Over the past 7 years, our team has coached hundreds of people just like you here at Fit-2-The-Core Drop 2 Jean Sizes, feeling Stronger, Sexier and more Confident. We’ve helped them feel Stronger, Sexier and more Confident!

The results have been incredible. To date, over 100 jean sizes have been lost and over a 100 of lives changed

After working with all these people, and charting their progress and behavior changes, we’ve pinpointed 10 key lessons that makes the D2S program work; lessons anyone can follow to looking and feeling, Stronger, Sexier and more Confident in their jeans.

These are things that you can use immediately to Drop 2 Jean Sizes, feeling and looking Strong, Sexy and Confident, no matter where you’re at now.

Lesson 1: Put as much emphasis on nutrition as exercise.

When most people think about losing weight or getting in shape, they only think about exercise. They sign up for a gym, hire a personal trainer, or grab a book or a magazine to find a workout plan. But while exercise is a crucial part of losing weight and getting healthy, it’s not the only piece.

Research shows that with exercise alone you can expect to lose only about half a pound to one pound per month. That’s less than inspiring. Sad, really.

So if exercise alone gets dismal results, what does work? Simple: Focusing on nutrition and eating habits along with exercise. With a program that combines both nutrition coaching and an exercise program, you can expect to lose five times more fat in the same one month period.

That’s why during out Drop 2 Jean Size program we spend a lot of our time coaching nutrition strategies. And that one detail makes a huge difference in the kind of results our clients get.

But when it comes to Dropping 2 Jean Sizes and feeling and looking Strong, Sexy and Confident, we know that an equal amount of time should be spent on helping clients with their nutrition, eating habits and workouts.

Takeaway: Yes, you should exercise.  But you must put just as much energy, if not into nutrition.

Lesson 2: Find a big motivator.

We’ve all heard that to make a big change, motivation must come from inside. And it’s true. We all need a “reason why” — a real purpose and a sense of why losing fat and getting in shape is important to us.

But sometimes you need extra motivation to actually start making a change. You need a big motivator that pushes you into action. This could be simply committing to a short-term program that will hold you accountable to reaching a certain goal such as dropping 2 jean sizes.

You know those jeans that have been sitting in your closet, that you haven’t been able to wear for years. Remember how Strong, Sexy and Confident you felt in those jeans, imagine having that feeling again and committing to fitting in those by a set date! Hang them up, tell your friends, your significant other, your co-workers, create accountability in every aspect of your life so failure is not an option.

If you threw those jeans away, then I bet you couldn’t find a better excuse to go buy a new pair of jeans that are 2 sizes smaller than you are now. In our Drop 2 Jean Size program, not only will you be fitting in those jeans in just 8 weeks, you will also be feeling Stronger, Sexier and More Confident walking around in your new body and jeans.

How’s that for motivation,

Takeaway: What’s your big motivation? How can you make it even bigger?

Lesson 3: Find something to lose.

Throughout our Drop 2 Jean Size Program, we need to be held accountable. There needs to be something at stake, something to lose if we don’t follow through or if we drop out early.

With our Drop 2 Jean Size program, we take away all of the risk to our clients by guaranteeing results during as long as people stick with the program for 8 weeks and do 90% of what we ask them to do. If they follow the program, they will have an amazing body transformation, dropping 2 jean sizes feeling Strong, Sexy and Confident once again. If for whatever reason they don’t, we’ll give their money back, no questions asked.

But if they drop out on their own accord before the 8-weeks is up — or if they don’t do at least 90% of what we ask — then we not only don’t give them their money back, we spend it on frivolous parties to celebrate their departure.

Just kidding about the departure party, but there will be a  Red Carpet party  at the end of the program in celebration of your success and a Gift Certificate for your new pair jeans!

The principle here? The harder it is to quit, the easier it is to succeed.

Takeaway: Raise the stakes and put something at risk to keep you going.

Lesson 4: Choose proof over theory.

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Most people get lured into trying out untested theories, and have only disappointment and wasted time to show for it in the end.

No one wants to start an exercise or nutrition program where the success rate is zero. Yet a lot of people invest their time and money in something where they’re not quite sure if it works.

With our Drop 2 Jean Size program, we take away all doubt by showing our clients’ before and after photos. These photos answer questions like:

“Does the program work?”

“Who else have you helped?”

“Are there people like me who’ve done this?”

If you’re looking for results, only commit to a program that can prove it actually works. With our Drop 2 Jean Size Program, we show you exactly what the program is capable of, before you begin.  In fact, you can even talk to our clients directly on our Facebook page.

That kind of transparency is only possible when a program really works. Success doesn’t hide.

Takeaway: Commit only to a proven program, and leave the theories for everyone else.

Lesson 5: Don’t just rely on motivation.

One of my favorite quotes is: “Motivation is what gets you started, it’s strategies that lead to success.”  That’s especially true in our Drop 2 Jean Size Program

During our Drop 2 Jean Size Program, we give you strategies that will ensure that even when your motivation starts to wean, your jeans will keep getting looser. Without these strategies in place you will lose momentum and get overwhelmed, eventually quitting altogether.

Sadly, some people find this out the hard way. They rely solely on motivation and make a heroic effort to follow a strict diet and make it to the gym every day of the week.

Relying just on motivation may work for a little while, but pretty soon your motivation will crash and burn and you’ll let life get in the way ending up right back where you started.

That’s why it’s important to have strategies that will ensure you stay on track when your motivation is off track.

-On the go strategies

-What if strategies

-Food preparation strategies

-Home base strategies

-Eating out strategies

and these are just a few…

With our Drop 2 Jean Size program we give you real life strategies that set you up for long term success, ensuring that when motivation is down, your consistency goes up.

It’s these strategies that ensure that our clients consistently follow a healthy set of eating and exercise habits they practice consistently that guarantees they will drop 2 jean sizes in just 8 weeks and yes, you will look and feel Stronger, Sexier and more Confident!

Takeaway: Rely on Strategies more than Motivation

Lesson 6: More often than not, diets don’t work

Most people go on a strict diet when looking to lose weight. The problem? These diets are too strict leaving you feeling deprived, irritated, tired and worst of all you can’t eat out, go to family functions or hang out with friends without feeling like an outcast.

No matter how enthusiastic you are, diets are tough to follow. For example, you get busy, you’re not always prepared, the kids get sick, your boss expects you to work late, it’s always someone’s birthday etc.

You follow the plan perfectly. You follow it too perfectly, too well for too long. Diets are meant for very short-term goals such as preparing for athletic competition, fitting into your wedding dress and cutting weight for physique competitions. The problem is that they are not meant for the long run, and once the goal is met you have two issues. The first, you don’t know what do after the goal is reached going back to old habits, ending up right back where you started. Number two you continue to follow the diet for too long and develop eating disorders and lasting health issues.

Diets focus on nutrients. Real people eat food. For example, we eat meals and most often with other people, we eat meals that match our cultural background and social interests, we rarely measure things precisely.

Instead we should build strategies as mentioned above along with habits and systems that help you live a healthy and fit lifestyle in the context of your real life.

We’ve figured out how to help you lose two jean sizes in only eight weeks without having to starve yourself.

There’s no dieting or starvation involved, just healthy, sensible eating. We give our clients a list of foods to eat and foods to avoid so they get maximum fat burn from this program. We even give them a guide on how to put it all together and make their own meals, so it fits their lifestyle, cultural background and lifestyle which allows them to include friends, family and coworkers into their own health and fitness rather than excluding them from it when following a diet.

Takeaway: For long term success follow nutritional guidelines and strategies that you can fit into your lifestyle feeling Strong, Sexy and Confident long after the program had ended.

Lesson 7: Find someone to answer to.

You need someone in your corner who helps keep you accountable and picks you up when your motivation wanes.

At Fit-2-The-Core we constantly remind our D2S’ers to practice their new habits, and we go over their workouts, and measure their progress. In fact, our clients must answer either “yes” or “no” letting their coach know what they did in their nutrition journals.

Did they practice their new habit today?

Are they still practicing their prior new habits?

How many times this week are they committing to work out?

What is their nutritional consistency for the week?

This accountability helps our clients stay on track even when things get tough. And of course, their coach is always there to help in whatever way they can.

Takeaway: Put someone in your corner to hold you accountable.

Lesson 8: Measure actions, not outcomes.

We can’t control outcomes, but we can control our actions that may lead to those outcomes. In other words, you can’t focus on losing 20 pounds since it’s an outcome that’s out of your control. Every day you step on the scale, you’re focusing on what you don’t have.

“I still have 17 pounds to go. I’m not even close to there yet. This is so frustrating.”

Instead of focusing on the outcome, our D2Sers  focus on their action, the small, healthy things they do consistently every day. Instead of focusing on what they don’t have, they turn their attention to what they do have.

“I’m going to do my workout today.”

“I’m going to practice my new habit and eat 5 servings of vegetables.”

“I’m going to use my “what if strategies” and contact my coach if I have a question.”

Actions practiced daily, lead to Dropping 2 Jeans Sizes and longer-term success. Focusing on outcomes only leads to frustration and despair.

Takeaway: Track what you have control over – your actions.

Lesson 9: Let your coach track results

While you’re busy with your daily habits and behaviors, you’ll need someone — a coach to monitor your progress and make small adjustments if needed.

This frees you to focus on the most important thing within your control: your daily behaviors.

During our Drop 2 Jean Size program, our coaches closely monitor each client’s progress, photos, and weekly compliance to see if their behaviors match their goals.

If they do, our coaches are there to offer support and answer questions. But if the coach sees something that needs tweaking, they can make an educated decision to change one small thing to help steer the client back on the right path.

Takeaway: Find a coach to monitor your progress and save you from “wondering and worrying.”

Lesson 10: Choose a support group.

Here’s something you’ve probably heard before: “You’re the average of the 5 people you spend the most time with.”

But this isn’t just some sound-byte. It really applies, especially when we’re talking about amazing body transformations.

People who have a strong network of friends, co-workers, family members, or even complete strangers on the Internet often have more dramatic transformations than someone who goes at it alone.

With a good support network you can connect with people when you’re excited, confused, or wondering what to do next. You’ll have people around you who can offer feedback, guidance, and support.

Our D2S clients have the ability to connect with their coach or with other Drop 2 Jean sizes members-only Facebook group and once a week during our weekly accountability and support meetings. When you have a bunch of cool people all focused on one goal, it’s truly amazing what you can accomplish.

Takeaway: You’re the average of the 5 people you spend the most time with. Choose wisely, and build a good support group.

10 Drop 2 Jean Size lessons from Fit-2-The-Core

There you have it; 10 lessons for an easier and more successful body transformation:

1. Put as much emphasis on nutrition and exercise.

2. Find a big motivator.

3. Find something to lose.

4. Choose proof over theory.

5. Don’t rely only on Motivation

6. More often than not, diets don’t work.

7. Find someone to answer to.

8. Focus on behaviors, not outcomes.

9. Let your coach track the results.

10. Get a support network.

What to do next

So what do you do with all of this?  Here’s what: the key is to make one simple change right now. Don’t try tackling all 10 (that violates most of the lessons!)  Instead, take an inventory of which of the 10 you already have. Do you have a support network? How about mentor or a coach? If not, it’s time to get one.

Next, take an inventory of the things you don’t have.  Do you have confidence in the workout and nutrition program you’re following? Do you need to be less heroic and more in tune with your small daily habits?

Pick one thing, and start there.

Of course, in our D2S coaching program, we take care of all 10 of those things and much more. If you’d like to work with us, we’d be happy to help. All you have to do is click on the link below, and we’ll tell you exactly what to do next.

Drop 2 Jean Sizes In Just 8 Weeks!

But remember — what you do is not nearly as important as actually doing something.  You won’t get anywhere if you don’t start.  So go through the 10 Lessons, pick one thing, and do it right now.

Because getting started is the most important lesson of all

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The “Missing Link” To Feeling and Looking Your Best

If I had a penny for every time I hear the statement “ I know what to do, I just can’t seem to do it”, I would have a lot of pennies 🙂

It’s clear that in the age of the Internet we have so much information about exercise and nutrition at our fingertips that you may feel the same way, you know what to do, you just can’t seem to put it altogether or in most cases, keep it together.

Once you reach a certain level of knowledge and experience, the missing link is no longer a new exercise program, the perfect nutrition plan, or a new supplement to try.

The one thing you’re missing is this: being accountable—to someone or something—for your workouts and nutrition.

“Accountability is the acknowledgment of responsibility for your actions with the obligation to report, explain, and be responsible for the resulting consequences.”

In other words, accountability keeps you consistent because you have to report back what you’re doing—or not doing—in the gym and in the kitchen to someone else.

In fact, accountability is more important than personal motivation for this simple reason:

Simply put: if you can’t be consistent, you can’t make progress.

And that’s why accountability—not the perfect exercise or eating program—is the thing that turns everything around.

I will take 70% nutritional and exercise consistency throughout the year over 100% adherence 2 to 3 months out of the year. One will lead to consistent progress, while the other will lead to disappointment and frustration. This is the “ALL” or “NOTHING” mindset, which often leads to nothing. I think most people start with the wrong mindset and believe that weight loss or reaching their goals is some kind of race, which is why most (90% fail in the long run).

It’s often these times of nothing that we start to look for the next program or the next new diet, when the answer to your problem is right in front of you, ACCOUNTABILITY.

Accountability is the key to consistent and long-term progress. Without it you have nothing but motivation to rely on and I’m sorry to tell you that motivation is simply going to fail time and time again.

You are not going to want to get up every morning for you workouts, you are going to want to eat that ice cream, drink your wine or eat that bag of potato chips in your cupboards that have been calling your name, Without accountability those weak moments where you give into temptation will just lead to more and more and more if you don’t have someone and something to be held accountable to, to reel you in and remind you of your commitment to your health and fitness.

So, the big question? How do you get accountability?

Here are two strategies you can use immediately that I learned when completing my Precision Nutrition Master Level 2 Certification:

Accountability strategy #1: Commit to more… and/or less.

 To be consistent, you need to commit to more, and/or less. Let me explain what I mean.

We all make half-hearted promises to ourselves, only to get frustrated and break them soon after. And that’s fine (and understandable). But for a different result, we need a different sort of commitment.

Option 1: Commit to more.

The idea is to commit to something bigger than your self. Bonus points if you can make it fun.

One of the easiest ways is to set up a contest with friends. Who can go the longest without skipping an exercise day? Who can cook the most meals at home instead of eating out?

Notice that it’s not about achievement (who lost the most weight, etc.). It’s about doing.

Focus on and reward yourself for what you do (going to the gym, cooking a meal), not what you achieve, at least at first. Because that’s what you have immediate control over.

What do you think you can accomplish with just one month of consistent workouts and healthy eating?

What about one year?

Our members are about to commit to our 100 Workout Challenge in the last half of the year starting on July 1st. This comes to 4 workouts a week for the next six months. This is a perfect example of committing to more.

Option 2: Commit to less.

 This is the tough one. Our natural tendency is to over-promise and under deliver, especially to ourselves. One of the easiest (and most counter-intuitive) ways to stay consistent is to do the opposite.

Under-promise and over deliver. Consider every promise you’re about to make to yourself a rough, first draft.

Before truly committing, ask yourself, “On a scale of 1-10, how confident am I that I could do this every day for the next 30 days?”

If your gut reaction is anything other than “9” or “10”, find a way to make that promise smaller or easier.

For example turn “I’ll cut out sugar every day” into:

“I’ll stop eating each meal when I’m 80% full.”

Eat what you’re already eating, just slightly less.

“I’ll eat one (more) home-made meal a day.”

Focus on mindfully creating a single meal.

“I’ll eat one big salad a day.”

Focus on eating one more well-chosen meal, even if you have to buy it. Even fast food chains have salads with chicken these days.

And turn “I’ll go to the gym every morning at 6AM” into:

“I’ll do 40 air squats at home, right after waking up.”

Do something with no travel or equipment required.

“I’ll get two solid workouts in per week, scheduled in my calendar, and go from there.”

Reduce the commitment to something you can always stick to; do more only if you can, making it entirely optional.

“I’ll park further away from work / school and walk the rest of the way.”

Even easier.

Those are just examples, of course. You’ll find one that works for you.

Keep reducing the commitment until it feels too easy for you. Until you can answer “9” or “10” without even thinking about it. Those are the things that you can actually do consistently.

“Your daily accomplishments can be big, but keep your commitments small”

Option 3: Commit to both more and less.

Commit to something big and external (like the friendly bet with your friends or co-workers) or one of our challenges throughout the year.

And while doing so, commit to tackling only one part of that larger commitment at a time. Reduce the size of each mini-commitment until you feel almost 100% confident you can actually do it for 30 days.

Accountability Strategy #2:
Get some help from at least one other person.

Have you ever went through a time when you started skipping one or two workouts each week because you were too “busy”?

The exercise didn’t matter much in the context of one week—it’s not like you felt like you were getting out of shape every time you skipped one. But they started added up. Within a month you missed nearly half of of your gym time. Not good.

And it was showing in the mirror. you looked a little less “in-shape” than you would have liked. Plus you just felt crappy and a little guilty.

Obviously your problem wasn’t a program one. No special workout routine, new diet plan, or magical supplement could help.

What you had was an accountability problem. You weren’t committing to anything. And because of that, you were slacking.

This happens periodically to some of our members when they stop committing to more or less with their coaches or peers. They just start to go through the motions and stop leaning on us for support and accountability, or they just too busy and slowly make less and less time for themselves.

So in this case we reach out in an effort to get them to commit to one of the three options above.

Even though they they have access to an effective work out and  know how to eat healthy, they still struggle at certain times of the year.

So we reach out and ask them to commit to more or less so we can hold them accountable to their goals.

Of course they could still skip their workouts if they wanted to. But that would result in their coaching calling to check in and find out why they missed their workout or didn’t follow through on a nutritional habit that they committed to.

Not surprisingly, when they recommitted and became accountable to more or less with one of our coaches, they often don’t miss a single workout, or get back track with eating “X” amount of compliant meals a week.

And they feel incredible.

What can you learn from this?

First, know that we all sometimes struggle with staying in shape. It’s no big deal and doesn’t mean you’re deficient in any way. It just means you’re human.

Second, know that if you’re struggling to get in shape the best thing you can do is hire someone to keep you accountable, this is exactly why our clients are able to continue to make progress in the long run, as soon as they start to get off track, our coaches are able to reel them back in. They also have the benefit of having a friend our workout partner who will meet the at the gym or hold them accountable to to their commitments.

Keep track of your commitments and check in with who is holding you accountable every week or every two weeks, but make sure to regularly track so your coach, trainer or workout partner so they can support you, by holding you accountable.

The goal of these strategies are to be consistent so you can  continue to make progress throughout each and every year. It’s these small but significant wins that lead to how you want to feel, look and play for the rest of your life.

 

 

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Nancy Mirror

Flip Your Priorities When It Comes To Fat Loss

One lesson I have learned over the past 14 years being fitness professional is that common sense is not so common.  Now this has nothing to do with the all the amazing members of Fit-2-The-Core over the years I’ve had the pleasure of working with, it’s the advice they get from the Media, Doctors and Friends that have taught me this very valuable lesson.

I had a big reality check this week, as a Doctor of one of my newest members actually prescribed that she stops strength training until she loses 6 pounds, no distinction between fat or muscle, just 6 pounds. His prescription was to perform a 4-5 week aerobic training program until she loses 6 pounds and then she could return to strength training – this blew my mind!

It seems that there is so much misinformation out there, that even Doctors must be confused by all of it. The fact is that there is information overload when it comes to fitness and I understand why the average person could be confused, but I really don’t understand why a medical professional would be. I believe if someone is going to give you advice, that they must back it up by science not hype, they must be a real world practitioner working with clients who got real results and have experience as a coach in this field.

Now beyond this doctors’ recommendations I do believe there are many people maybe even including you, that still believe that aerobics is more effective than strength training.  Don’t mistake this with interval training or aka HIIT, as this is an effective strategy for fat loss, but stills fall shorts of the fat loss benefits associated with resistance training.

Cardio is simply anything that gets your heart rate-up; your body doesn’t know the difference, whether your jogging or performing kettle bell swings. The distinction between what type of result you get from cardio are the intensity or heart rate zones you’re working in. Simply imagine how different of a feeling it is to jog and sprint. Jogging can be done for hours, where sprinting at maximal speeds can only be done for seconds, and there is a huge difference in how your body adapts.

Now of course I don’t believe that someone who hasn’t worked out in awhile should just go head first into a high intensity strength or interval workout. So the initial goal is to move better and feel better while learning many of the movement skills required for the progression into higher intensity efforts, as this is where the fat loss magic happens.

So in a sense this could be considered a form of aerobic training and slowly as you start to move better, feel better and become proficient at many of the exercises,  you start to ramp up the intensity. The same holds true for cardio, this is why the way we utilize heart rate training is so effective, it meets you where your current fitness level is (at), keeping you in the recovery zone longer than the training zone. Over the weeks you start to spend more time in the higher intensity zones as your fitness improves.

This is the beauty of strength training, it helps you to move better, and it gets you stronger and leaner, reshaping your body and mindset. It also increases many of the growth hormones that increases your bone mass, lean mass (the reason why scale weight is not a an effective measure for progress), insulin sensitivity and decreases many health risks such as heart disease, obesity and osteoporosis, something aerobics simply doesn’t do effectively.

I believe people; even Doctors apparently forget that it’s your muscles that move your limbs, not your heart. Also muscle is where sugar and fat is burned, so why do something that will shrink what basically increases how many calories you burn throughout your day?

Simply put strength-training changes the way your body looks, by gaining precious lean muscle mass, bone mass all while helping you to lose inches (This is why the scale can tell you lost minimum weight, but you dropped two clothes sizes). Now interval training compliments this perfectly by giving you some of the same hormonal effects, but also helps to stimulate the metabolism even further by demanding more fat calories be burned throughout the day, just like strength training, but for a shorter period of time.

Aerobics is the least effective strategy for fat loss, but it can compliment the other two as a recovery strategy and yes you burn some calories, but you do not improve your metabolism at all. In fact you only burn calories during your exercise effort, and depending on how much you do, you can slow your metabolism down.

Take a look at these two studies:

Six Month Study
Two Groups:
Diet Only
Diet Plus aerobic exercise (50mins, 5 days per week)
No additional effect of aerobic exercise on body composition
J Clin Endocrinol Metab. 2007 Jan 2
Effect of calorie restriction with or without exercise on body composition and fat distribution
Reedman et al

Twelve Month Study

  • Six hours of aerobic training per week for one year.(60 mins per day, six days per week)
  • Average weight loss after one year was 3.5lbs or about .3lbs per month
  • 08lbs for women and 3.96lbs for men

Obesity 2007 June- 15:1496-1512

Exercise Effect on Weight Training and Body fat in Men and Women

Mctierman et al

The first study showed that 5 days of 50 minutes of aerobics for 6 months resulted in zero weight or fat loss. So they performed 1,200 minutes or aerobics and got nothing from it, talk about a waste of time.

The second study was for 12 months at 60 minutes 6 days a week of aerobic training, and at the end of the year, they lost only 3.5 lbs. that work (17,280 minutes) and only .3lbs of weight loss a month, not even sure of fat loss, as they didn’t distinguish between fat loss and muscle loss, so who knows?

This study compares aerobic training to interval training:

20 weeks of endurance training vs 15 weeks Interval training

  • Energy cost of endurance training = 28,661 calories.
  • Interval Training= 13,614 calories (less than half)
  • The interval training group showed a NINE TIMES greater loss in subcutaneous fat that the endurance group(when corrected for energy cost).

Burn Fewer Calories and Burn more Fat with Interval Training

  • Tremblay A, Simoneau JA, Bouchrd C.
  • Impact of exercise intensity on body fatness and skeletal muscle metabolism
  • 1990 Jul;43(7):814-8

Interval group burned nine times more fat and spent 47% less time exercising, ouch. The correction for energy cost is the amount of calories that the interval training group burned for the next 24-48 hours after their workout, EPOC(Exercise Post Oxygen Consumption). This is the beauty of interval training, you work without oxygen during the high intensity part of the interval workout, creating an oxygen deficit that your body must payback, so it increases your oxygen uptake during the next 24-48 hours, increased in fat calories burned, yay.

These are just a couple studies, but I believe it’s very clear that aerobics is literally a waste of time and effort and it’s because your body adapts to aerobic exercise by creating an environment that burns less calories. It does this simple by shrinking your metabolic engine (lean muscle mass) so you can go longer. This is why marathon runners have very little muscle mass compared to sprinters and also why they have a higher body fat percentage compared to sprinters, aerobics results is a hybrid human, just like a hybrid vehicle, not the goal if your looking to lose fat and get stronger.

Lets look at one study that shows the power of strength training when it comes to fat loss:

  • This study compared three groups following a hypocaloric diet for 12 weeks.
  • Group one was a diet only group. Group two was
    diet, plus resistance exercise plus a casein (milk) supplement. Group three was identical to group two although they used a whey protein supplement.
  • After 12 weeks the diet only group had a loss of 5.5lbs of fat with no change in lean mass. The resistance plus whey(cheese) group had a total fat loss of 9.2lbs and a lean mass gain of 4.4lbs. The resistance plus casein group showed a total fat loss of 15.4lbs and a lean muscle gain of 8.8lbs.

Demling RH, DeSanti L.

Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Ann Nutr Metab. 2000;44(1):21-9.

In both cases, fat loss was 2 to 3 times greater in the resistance training group that diet alone, with one extra huge benefit, they increased their lean muscle, thus their amount of calories throughout their day (Basal Metabolic Rate). Something even interval training can’t match.

That’s scientific evidence part, here is the real results of real people using these strategies:

Deirdre B&AW

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Of course your diet is key as we see in all these studies, but this was a focus on exercise intervention and what strategies are most effective. Here are your priorities when it comes to fat loss:

  1. Train Hard or Go Home! Stop wasting your time.
  2. Completely flip your priorities when it comes to exercise. Focus on strength training, then interval training and then cardio.
  3. Take the emphasis off of burning calories during your workout and instead make boosting your metabolism the priority long term.  Use exercise that will increase your metabolic rate, which means resistance training.
  4. Use interval style cardio instead of steady state.

There you have it, now you will be the common sense solution in a not so common sense world.

Want a Team that will give you everything you need, Support, Accountability, Evidence based and real world results using proven and effective nutritional strategies, Exercise strategies and Think Right Strategies. Give us a try for 14 days and see what happens when you have team that has your bask every step of the way. Give us a call now at 925-672-5777 or email us at tina@fti2thecore.com for your complimentary body blueprint session today!

 

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