You Did It!

One of our coaches will reach out shortly! In the meantime, check out this article for some tips on getting better results in the gym and at home!

Feeling Stuck? Not Getting the Results You Want? 

Weight loss, getting stronger and just overall fitness in general is an uphill climb. Most of us make it a few steps then get knocked back and stumble a few more back. It is an up and down ride for sure. Here are the 3 areas to focus on when you are struggling to get on track!

1.Diet

Diet is the number one factor when it comes to creating success. The lack of nutrients or the over abundance of calories can cause us to not reach our goals or get further from them. So how do we get our diet on track? 

Preparation: Find the time to prepare your meals for the week. You don’t have to cook them all at once but know what you will eat and when you will eat it. Most of us cheat when we don’t have a plan or something holding us accountable. Create a shopping list, stick to it and know what you will eat when. The more simple the food, the better. You don’t have to create five star rated dinners. A simple protein, veggies and healthy carb will do. Have your go-to meals or snacks and make sure you always have them readily available. 

2. Sleep 

More important than working out, is sleep. Sleep is recovery. Recovery is progress. How well you can perform day to day is directly correlated with sleep and diet. The better the sleep and diet, the better our body functions. This isn’t a chicken and the egg argument. Working out is a huge proponent, but recovering day to day will always trump workouts. You need to rest and you need to do it appropriately. 7-9 hours a night is all you need.

Tip: Create a good sleep environment. No external light, limited electronics and colder temps. White noise, a fan or sound machine can help limit waking from unwanted outside noises or a loud partner. Start winding down 1-2 hours before sleep by limited your phone use and having pre-sleep routine. A shower, cup of tea, reading a book, yoga/stretching, journaling, etc, can all have a relaxing effect on our body. 

3. Movement 

I’m not going to say workout. It is obviously important. However, working out for an hour and then doing nothing the rest of the day isn’t going to get you where you want. Being active throughout the day has a larger impact on total daily calorie burn than workouts alone. Walking, vacuuming, yard work, an active job are far more impressive calorie burners than that 45 minute workout. Now, it doesn’t mean you should replace your workout with any random activity. Working out has major health benefits such as improved body composition, bone density, cardiovascular health, brain function, immune health, hormone production and more! But moving more and more often is the key to keeping you on track. 

How active should I be? Working out 2-4x/week as a base then adding 2-3 more days of light actives such as walking, biking, swimming, rowing etc, plus being active throughout the day will get you on the right path. 

Tip: Three 15 minute walks are way easier to fit in than one 45 minute walk. It also helps those of us that get bored fast, not get bored fast!