The Secret to Lasting Results
August 19, 2019
| By Mairead Rodgers, RD, PHEc, CF L1 Trainer
One of the main reasons people either come to Degree or start nutrition coaching with me is because they want to see results of some description. Usually, the results they want are either weight loss or muscle gain, or both. These are things we can absolutely help with, and results our clients and members regularly see. But there’s one thing in common with the clients who see the results AND are able to keep the results for the long term. That thing is CONSISTENCY. The best thing you can do for your nutrition and fitness goals is to find something that works for you and that you like, and then stick with it. If we’re always chasing after the next shiny object, we’ll never stick with a nutrition and fitness program long enough to see the results we want. Results take time and patience and again, consistency. Example #1: You’re so excited to start CrossFit after finishing On Ramp! The first week, you get in the gym 5 days straight – good for you! The next week things are a bit busy and you only get there 3 times – still awesome. You get discouraged that you didn’t make it as many times as planned but you only find yourself in the gym once the next two or three weeks. You notice the scale hasn’t moved and you’re not getting any stronger so you throw in the towel and cancel your membership. A month later you repeat the process at another gym or with another type of exercise. In this case, we’re definitely lacking some consistency. To fix this, aiming for 2 or 3 times a week might be a more reasonable goal to start with, especially if it’s something you think you can stick to. Whether it’s CrossFit or another type of fitness, you’ve got to do it consistently to get and keep the results you want. When you’re starting CrossFit out of On Ramp, this is a conversation our coaches would have with you to make sure you’re setting attainable goals! Example #2: It’s day 1 of your new diet! You do amazing today, making all the choices that align with your specific diet and tracking your food meticulously. You’re able to keep this up for 5 days before life gets in the way and you blow your diet for the next 3 days. You decide to start a different diet next week and the same process happens. You get frustrated that you can’t seem to stick with a diet to see the results you want. In this example, what we need are nutrition goals that you can meet consistently. Going on and off diets is hard of you, both mentally and physically. Your nutrition plan should fit with your life and allow for days that aren’t perfect. In both cases here, what’s lacking and preventing progress and results is just not being able to be consistent. When we’re starting out with nutrition and fitness, it’s best to start with goals we know we can reach CONSISTENTLY and build from there, instead of going all in with something and failing, and then repeating the process with something else a few weeks later. Sure, there are going to be times when you can’t get to the gym or that healthy eating just isn’t going to happen. But the more consistent you are with your habits when you can be, the easier it will be to get back on track at those times and the less impact you’ll see on your progress. |
| If you don’t know how to be more consistent to see the results you want, or you’re looking to get started with something more, let us help! Click here to book your FREE 15-Minute Bite-Sized Nutrition Chat to talk about your goals and how we can help you get there with nutrition. Or if you’d rather start with fitness, click here to book for FREE No Sweat Intro to get started! |
Written By: Mairead, Registered Dietitian For many of us, fall brings a return to routine and a change in schedule. Maybe you have kids heading back to school, or maybe you have a more consistent work schedule after a summer of fun plans. Or maybe that old back-to-school energy just has you wanting to set some goals. Whatever it is, fall is the perfect time to get back on track with your fitness and nutrition goals! Check out these 5 ways you can work on getting back on track this fall! 1. Make sure you're drinking your water! Drinking enough water is a small step in the right direction. If you've had a busy summer, maybe hydration hasn't been top of mind! For most normal healthy people, aiming for 2-3L of water a day is a reasonable goal. If you're well below that, try aiming for just one extra glass a day and increasing slowly from there. Bonus: one small healthy change often leads to others. Drinking your water could get the ball rolling! 2. Do some meal planning! Meal planning doesn't have to be rigid or complicated. If you're constantly standing in front of the fridge at 6pm wondering what to eat, meal planning can fix that. If you're constantly stuck throwing out random ingredients you didn't know how to finish, meal plannign can fix that. If you bring home groceries but then don't know what to do with it, meal planning can fix that. If you're eating more take out than you'd like because you didn't have a plan, meal planning can fix that. Even thinking a day or two ahead can help you cut the stress at meal time! 3. Get realistic about what you can manage! Before you start overhauling everything, take a second to look at what this season really looks like for you, and what kind of health and fitness goals could be achievable. Maybe a return to routine means you can workout every day of the week now - fantastic! Maybe a change in routine means you need to explore different times to get to the gym and other ways of moving your body - also fantastic! Maybe you're home more this fall and will be cooking more - amazing! Maybe you're going to be busier and need to expore quick and healthy meal ideas - also amazing! Figuring out how to match your goals to your real life right now is key to actually making changes that stick. 4. Shop your kitchen! If your summer was busy, it's time to take stock of what's in your kitchen. Check your fridge, freezer, and pantry cupboards. Is there anything that should be used up that you can plan meals around in the next couple weeks? Are there staple items you count on for easy meals that you need to restock? Could you cut your grocery spending down for a week or two by trying to use what you have so nothing goes to waste? If you have the time for it, this is the perfect time to take stock of what you have and make the most of it! 5. Book a check-in or ask for help! Sometimes we just don't know where to start or what to do. Sometimes we're so busy living our lives that it's hard to see possible solutions to our health and fitness struggles. That's when it's time to ask for help. This might mean asking a friend for meal planning ideas or to set a regular time to go for a walk. It also might mean booking a No Sweat Intro at Degree to learn more about programs, checking in with your coach if you're feeling like something needs to change, or meeting with a Registered Dietitian to set some nutrition goals that will work for you in this season. There's nothing wrong with needing a bit of help! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!