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FHP 428 – 6 Things That Hold You Back From Achieving Lasting ResultS

FHP 428 – 6 Things That Hold You Back From Achieving Lasting ResultS

by | Jul 12, 2022 | podcast

Honestly the more we want overnight results, the less likely we are to truly see the results we want and deserve.

Fad diet results often not only aren’t real results, but they aren’t lasting results because we haven’t truly created sustainable habit changes.

So as much as I know we all want results yesterday, we have to get ready to make some true lifestyle changes if we want to see the amazing results we deserve.

That’s why I wanted to share 6 things that often hold us back from truly reaching our goals…

1: Trying to out exercise and out diet time.

The more we try to do more to get results faster, often the less sustainable the habits are and the quicker we burn ourselves out.

Sure we may see slightly faster results, but often we just waste a ton of effort spinning our wheels.

Because the simple fact of the matter is, we can’t out exercise or out diet time and often results need time to build.

Plus we have to go through a learning process to realize what our body truly needs.

Instead of trying to do more short term, focus on the small changes you can create to build.

Too often we simply overestimate what we can do short term, while underestimating what we can accomplish long term with consistency.

So find ways to help yourself get consistent and realize that build is truly needed.

And by doing more often we just sabotage our own consistency making ourselves run out of self control and willpower so we fall off our plan.

2: Not taking pictures and measurements and recognizing the progress along the way.

This may even mean tracking your pace for your race or anything else that is focused on your goal.

But too often we just see our end goal and we just see how far we still are from it.

If we want to make progress forward and keep ourselves focused though, we need to recognize the changes along the way AND we need to track different types of progress.

With weight loss, don’t just use the scale. Measure. Take pictures.

Even focus on performance goals along the way that you know will help you stay consistent in your training.

Find ways of measuring and showing yourself progress in ways that you can celebrate daily and even weekly.

As cliche as it is, even find ways to celebrate consistency in habits as we know those things done daily will build as unsexy as they may be!

3: Not reminding yourself of how long it took you to gain/how long you’ve been NOT at your ideal.

We often didn’t get into your current position overnight, and we won’t correct it overnight either.

I think often it is even key we recognize how long we’ve been struggling to give ourselves perspective when we wish results would happen faster.

We have to remember that the longer we’ve been away from our goal, the longer it will take to get back there as our body doesn’t like change. Our body thinks where it is at is normal and best.

So the longer we’ve been at this “normal” the more our body will fight changes, even if they are good changes.

It can even be good to set out a calendar or chart that reminds you of how short, in comparison, you’ve been working at a goal. Sometimes seeing the visual reminds us to appreciate the gains we’ve truly seen in a shorter time!

4: Trying to avoid the hard.

The more we look for a quick fix, the more we set ourselves up for a lot of wasted time and effort and huge ups and downs.

Sure you may see results initially but that Keto diet working for you that you ultimately can’t sustain is just you wasting time and effort avoiding the true learning process.

I know everyone loves to hate on macros but macros are the dieting fundamentals.

I know people want workouts of the day, but progressions show you the build so you can track what is and isn’t working.
Stop searching for the new sexy thing. Go back to basics. Seek to really learn about your lifestyle and how you mentally and physically respond to changes.

The more we can stay focused on who we are and the goals we have, the more we can make 1% improvements that truly add up.

So as hard and as sucky and as frustrating as it can be to be BAD at something new, stop trying to find a way around the hard. Embrace it and head right into it! You’ll ultimately get there faster!

5: Not tracking.

What we measure, we can manage.

When you track, you have accurate data to make changes. You don’t have to guess or wonder at what is or isn’t working.

Emotions can’t win out and make you “feel” like you aren’t making progress when changes are actually happening.
Data is objective and allows us to make changes.

That tracker isn’t telling you to feel guilty. It isn’t telling you to restrict. It’s telling you what YOU are doing so you can make changes and feel your best.

So remember data is power. It is the power to truly adjust what is going on in your life in a sustainable way vs letting feelings sabotage you or having to arbitrarily restrict.

The more data you have, the more you can learn what you need to even be able to be looser with tracking as you maintain your results.

Tracking can then be a tool we can return to whenever we need that push back toward a goal.

6: Believing results are all about discipline.

So often people will comment on my photos about my discipline. And while discipline is key to success, I think too often we try to overly rely on it and that is why we fail.

We try to out discipline life. We try to out discipline our needs. We pretend discipline is just infinite for some and it isn’t.
Self control is a gas tank that can become depleted very easily throughout the day.

And while discipline is having the habits a bit more ingrained so we replicate them at times when we don’t even want to, too often we try to force so many habits we can’t create that discipline with them before motivation fades.

Instead of trying to create all of these restrictions and massive changes, make small improvements.

Focus on who you truly are. The more you know yourself, the more you can work with your personal freakdom and lifestyle to make the healthiest version of your personal lifestyle.

The more you can base changes off of your current lifestyle, the less discipline you’ll need to use to replicate them and the more you’ll truly be able to build that new lifestyle that you need.

Because we do have to create changes that last to maintain our results. We have to realize we can’t go back to what we were doing BUT also that maintaining often doesn’t just mean doing what we did to get to a goal.
So focus on learning. Focus on improving daily. Focus on small habits. Those will allow you to build momentum and ingrain them so you don’t have to feel like you’re out disciplining life and what you want to do in life to ENJOY it.

SUMMARY:

Remember changes will not happen overnight. And the more we focus on who we are and what we need and make those 1% improvements the better our long-term results will be.
We all want results yesterday, but we need to take ownership of our journey and embrace TIME if we truly want to succeed!

8 Odd Weight Loss Tips I Wish I Knew Sooner 

8 Odd Weight Loss Tips I Wish I Knew Sooner 

by | Jul 10, 2022 | Blog, Diet, Exercises

The secret to results is to be goldilocks and look for the thing that is “just right.”

And the best way to get that “just right” plan for ourselves, is to create it. We need to find that combination of what is RIGHT and what we can do CONSISTENTLY.

That sweet spot is where the magic happens.

Because what is “right” won’t pay off if we can’t repeat those habits consistently. Just like doing the wrong things consistently will only lead to trouble.

But to find what is right for us, we need to step away from seeking some perfect plan or getting caught up in some ideals of perfection when it comes to our training and nutrition.

It’s why I wanted to share 8 tips I’ve discovered really make the difference in creating that just right plan for you…tips that many people won’t like because they don’t promote clean eating ideals or even the no pain no gain mentality that is so popular!

Tip 1: Sometimes it’s better to just give into the cravings over fighting them.

We often waste a ton of effort fighting what we want. And while achieving results DOES mean some sacrifice, too often we just deplete our self control by constantly restricting.

Sometimes it is better to just give in, satisfy a craving and move forward. Often we feel better with our overall plan and less restricted and more willing to stick with things when we also get to include foods we really love and crave.

Sometimes indulging is what we need to be able to stay consistent, strike a lifestyle balance and stay on track.

Too often in our attempt to avoid the thing we want we end up eating more in the end or we end up eating things that honestly are just as bad. And on top of that we ultimately only eventually give in, which because we’ve felt so restricted, can lead to overeating the thing we initially wanted anyway.

Sometimes just preemptively having that thing can help us find a better balance and avoid that binge cycle!

Tip 2: Drink your diet drink.

Fake sweeteners have become super demonized. And while the data really doesn’t support that demonization, I’m not going to tell you that diet drinks are healthy.

However, I do feel like they can also be key to us creating something sustainable that we ENJOY.

Honestly, sometimes when you want something sweet or you want something to satisfy a craving, swapping in that diet drink can help us strike a balance. Having that diet soda may actually help you stay more consistent and be healthier overall. Too often we get caught up in the “one bad thing” instead of seeing the overall healthier balance it can help us create.

It may help you avoid other unhealthy foods and “cost” you less overall.

It may be the way you start to even transition yourself off of sugar filled drinks.

It’s all about small improvements and finding our balance.

So don’t fear sometimes swapping one not so ideal thing for something that makes an improvement in your life even if it isn’t yet “perfect.”

Also we have to find our balance. If a diet soda keeps you overall consistent, that vice may be what you need to actually hit that 80/20 balance not just for a few days or months but for YEARS…

Tip 3: Plan in meals out.

Often when we start a new diet we avoid going out because it isn’t as easy to stay on track.

But this can also backfire and make us always feel like that person on a diet. It’s what can lead to us becoming even burnt out with the changes.

If you enjoy meals out, plan them in. If you need the break with cooking, plan in your favorite restaurant meals.

Find ways to work in things you love, even planning in those meals out first to adjust the rest of your day around.

And then just log the best you can. Sure it may not be perfect, but logging as consistently as you can is key. And then watch how that meal impacts you. If you’re not seeing results, you can always adjust. You can always make swaps to dishes to more easily hit your macros.

Or you can even find new restaurants that list out nutritional info to make grabbing lunch on the go easier.

But don’t avoid habits and routines you love. Find ways to work them in.

Because completely cutting out habits and routines we enjoy ultimately derails us just to try to be perfect short term. But we need to be careful with that all or nothing attitude.

We need to remember that long-term consistency is key!

Tip 4: Want fast results? Be ready to sacrifice.

We all want to hear it will be easy to see results. And while we can definitely see results by making fewer changes to start, the faster we want to see results, the more we have to embrace some sacrifice and focus more on perfection in those new habits.

Basically the faster we want results, the more dedicated to the changes and the harder we have to be willing to push, especially to start.

And too often I think we gloss over this fact. We try to make things sound as easy for ourselves as possible, but I think this sets us up for failure because we then aren’t prepared for the challenges that pop up.

It does take more perfection short term and more sacrifice short term, the quicker we want to see dramatic changes and the further we are from our goal. Also the longer we’ve been in our current situation and the more we have working against us, the more we have to OVERCORRECT to start.

But we have to remember we have to base these changes on a solid foundation of those basics so that we can steer back to sustainable as we reach our goals.

It’s why macros and designing clear workout progressions are key. These fundamentals allow us to create sustainable habits even if we do more of a cut to start or shift into more of a muscle gaining phase. These fundamentals don’t change even as we transition into maintenance even if their exact implementation adjusts with time.

We have to remember that what it takes to reach a goal will NOT be the same thing we have to do to maintain it!

Tip 5: The longer you’ve struggled, the longer you’ll struggle….sorry this is just a reality.

If you just gained the weight recently and haven’t had it on for long, if you’ve done a diet or workout plan before and see results, you’re going to see faster results this time through. You know the pain, your body also isn’t content where it is, and so your body will respond quicker.

It’s why it isn’t really fair to compare your results to someone who just gained a few pounds over the holidays if you’ve been up in weight for years. It’s why you can’t base your results on that of a trainer or bodybuilder who gains and loses weight all of the time.

The longer you’ve had the weight on, the less you’re familiar with what you need to do, the HARDER it will be to really get the ball rolling.

So if you’re struggling with taking on a new challenge, if you’ve struggled with hormonal changes and with weight that has been on a very long time, get ready to really grind it out without seeing the progress you so desperately crave to start.

Realize it WILL be harder for you.

So set habit goals to give yourself daily things to focus on. It’s key to really create those changes that build toward the long-term results we want. And track those habits as you implement to celebrate those as wins because you have to find a way to embrace the process.

Tip 6: Stop feeling guilty.

I mean this in so many ways, but we’ve got to stop the guilt if we want to truly change our lifestyle. We are human. We’re never going to be perfect.

Don’t feel guilty if you want to fit something into your macros that isn’t healthy. Don’t feel guilty for a skipped workout. Don’t feel guilty for a day not going as planned or eating out of stress.

Often these things don’t derail us, it’s the guilt that changes our habits and mindsets for days after that adds up.

So focus on what you can always do to move forward. Focus on meeting yourself where you are at. Focus on 1% improvements and seeing everything as a learning process!

But stop sabotaging yourself by making yourself feel guilty for being HUMAN.

Tip 7: Stop trying to just exercise for longer.

Focusing on making your workouts longer is a waste of time. Period.

The only reason your workout should get longer is because you’re training for a specific competition or your rest times have to be ridiculously long for max attempt lifts.

Honestly, too often we make our workouts longer and just waste a lot of time and effort. It often also leads to us being extra tired and burnt out and hungry which ultimately leads to hormonal issues, metabolic adaptations and cravings that backfire and sabotage us.

So often us trying to train more as we eat less is what sabotages our weight loss efforts and makes us feel like we just don’t have self control.

It’s also what leads to more metabolic adaptations so we can feel like we aren’t losing while starving ourselves. Our body fights against what it sees as starvation.

So stop just trying to do MORE.

Use your training to build muscle and move well. Focus on using the time you realistically have to train wisely!

Tip 8: Don’t turn strength workouts just into cardio.

Too often we seek just to feel worked from our workouts. To be tired and burn a ton of calories.

But this is why we can feel our programs are unsustainable and we get skinny without looking leaner. It’s what can hold us back from actually seeing the body recomp we want, and getting the lean arms or toned abs we desire.

Because cardio doesn’t build muscle and can even be catabolic to it. It can ultimately make us look softer especially if we are in that calorie deficit to lose weight.

So when you do strength work, don’t fear rest. Don’t feel like you have to be destroyed and out of breath every single workout. Track your numbers and focus on progressive overload! Focus on lifting more and really challenging those muscles so they are forced to repair and rebuild stronger!

SUMMARY:

As tempting as it is to do more, to strive for perfection in our diet and workouts, results really come from 1% improvements and meeting ourselves where we are at!

You need to find the “right things” that you can truly be consistent with long term!

Set yourself up for success. Get the coaching and support you need to learn how to rock those results no matter your age…

–> Learn more about Redefining Strength’s coaching program!

 

FHP 427 – We Make Things IMPOSSIBLE

FHP 427 – We Make Things IMPOSSIBLE

by | Jul 4, 2022 | podcast

Yup you heard that right. We make things impossible because we tell ourselves they aren’t possible.

And guess what?

Sure…everything isn’t possible…nor we will achieve that goal in the same way someone else has even if we get there.

Getting abs for you may be different than for me.

We of course all have genetic limitations and pre-dispositions.

But to just say you can’t get abs…well why not still strive for YOUR version of your leanest physique?

Why just say you can’t have that exact thing and give up?

Seriously then what is the option?!

So often if we believe we can’t have something we just don’t even try!

But we’ve got to stop telling ourselves we can’t if we want to move forward.

Life is about constantly growing and improving. That is the fun in it.

And I do truly believe that too often we write ourselves off.

I didn’t think I could get abs!

I didn’t think I could deadlift 310 pounds.

I didn’t think I could get a tennis scholarship to a Division I team and play.

I didn’t think I could start a business and go out on my own.

Heck I didn’t think I could be that person in front of the camera!

But I also didn’t not try.

There will always be a DOUBT that you can’t do something, but while I didn’t necessarily know it was possible until it was, I believed in the opportunity.

I believed that there was no point not to try.

And I think that’s the key, realizing the alternative.

Which the alternative is to just give up, never move forward, never improve.

Is that really what we want?

Any time I’m presented with these situations I like to reflect on what I do, what I’ve seen successful clients do, to share tips…and here are 3 mindset shifts I think are key to putting ourselves out there and seeing what is possible.

#1: So What If It Isn’t The Same?

If you have loose skin, your abs may not look like that Inspo picture you have.

But guess what? Almost no ones abs look exactly like someone else’s.

Our lifestyle and previous habits and scars are all there.

But that doesn’t mean you can’t have YOUR best looking abs.

We need to shift our mindset to saying we want this as it pertains to OUR best selves in that area.

Whether it is an aesthetic goal or performance goal we need to see that “ideal” as us achieving it in our own version.

This drives us forward.

Maybe you’ll never deadlift 400lbs. Maybe you’ll never be an elite marathoner.

But why not say you want to reach the elite level that YOU can?

We can always be our healthiest, fittest, happiest selves. But we need to remember that our journey and our ultimate win WILL look different than someone else.

#2: Possible ALWAYS Seems Impossible…Until You Get There

If you’ve never achieved something before, you don’t know how to get there.

It’s also why I hate those fit to fat to fit again things…so difference when you know how to do something or your body even wants to get back to that point.

But honestly, over your entire journey to results, you don’t fully know if you’ll get there until you do.

It’s why celebrating the habits, remembering why we started and then recognizing the wins along the way are key.

It’s why you also have to see everything as an EXPERIENCE.

Life is meant to be LIVED. What experiences do you want out of it?

What ways would you like to improve?

Because even if you don’t “get there” isn’t it fabulous to see the growth? To know you moved forward? To know you’ve learned?

Heck to even know you tried?!

I never want a regret because I didn’t at least TRY at something.

So just remember it will be impossible till you prove it is possible!

#3: What’s The Alternative?

This might sound weird, but when I doubt myself, when I consider not doing something, I always think…

“What’s the alternative?”

And often I realize the alternative is keeping myself stuck. Keeping myself in a situation I do NOT like.

Not seeing what I CAN actually achieve.

Really if we aren’t choosing to try for a goal, often we aren’t allowing ourselves to grow.

And who doesn’t want to learn and improve and grow?

Who keeps wanting to be frustrated feeling like they’re stuck?

So if you’re scared to get started, if your scared of failing…which there is always a chance you will, think about the alternative of never trying.

There is the saying, you never regret the workout you did…Well I honestly think that applies to most goals we work toward even if we “failed.”

Most of the time we don’t regret TRYING. We feel good for it.

Strength comes from overcoming things. Growth comes from stepping outside our comfort zone.

Don’t fear failure.

Realize it is a part of success.

And realize honestly that the alternative of not at least TRYING to reach something we think MAY be impossible is staying stuck and believing it will never be possible.

I don’t know about you, but that gives me FOMO!

Lose An Extra Pound Per Week Without Changing Your Current Diet Or Workout Routine

Lose An Extra Pound Per Week Without Changing Your Current Diet Or Workout Routine

by | Jul 3, 2022 | Blog, Exercises

Want to lose weight but not sure where to start? Feeling intimidated by tracking macros? Feel like you’re already training hard but not seeing results?

Because making changes, and getting started, is the hardest part, I wanted to share how you can build that momentum to see results with a very small tweak to your current lifestyle.

We have to remember that the more we do, the more we do. And this can mean that a positive habit change can lead to more positive habit changes…or inaction can lead to more in action.

So what easy thing can you start doing today to get better weight loss results?

Think about why weight loss occurs…

Because we create that calorie deficit.

You can create, or increase that deficit in two ways…

1: You can cut your calories lower.

This works to a certain extent, but too great a deficit created this way can cause metabolic adaptations and hormonal imbalances.

Not to mention, dietary changes are the hardest for most of us to start.

And if we’re already in a deficit, the thought of eating less may be a struggle and backfire.

So instead you can try way number 2 to create a deficit and do more exercise or activity.

2: Exercise more.

The problem with this is your body adapts. And you can’t just keep adding on more and more and harder and harder training. You’ll end up burnt out and injured.

You can’t out exercise your diet.

Also training MORE can often lead to us doing more and more cardio, which is catabolic to muscle tissue and can then result in muscle mass being lost so we burn fewer calories at rest and ultimately hinder our weight loss and fat loss results.

Not to mention often trying to add in more intense training sessions can spark our appetite further, making it harder to maintain our dietary calorie deficit.

BUT there is a way you can get a bump in your calorie burn through increasing activity WITHOUT stressing your body, or increasing your appetite, further.

In a way that basically keeps your non exercise thermogenesis or the calories you burn outside of your “workouts” higher while not putting you at risk for overtraining, burnout and muscle mass loss.

This activity even has you working in that “fat burning zone” where more of the calories you burn come from fat.

This so unsexy, simple activity is WALKING.

Yup. By adding in just a little extra walking into each and every day you can easily help yourself lose more weight each week and overcome that plateau.

Even just starting with an extra 15 minute walk per day, or increasing your current step count by 2,000 steps, can really start to add up!

Walking will not add to your fatigue but it will help you increase the number of calories you burn in a day.

It won’t detract from future workouts because it won’t create fatigue.

It even mentally can help you stay on track with your nutrition because you’re not just sitting around wanting to eat or repeating the habits you’ve always done. Getting moving can help you want to do MORE of the positive lifestyle changes you are making.

It can also be easy to include in your day as you can use it as a social activity or way to wind down.

You can even break up your walks over the course of the day to fit your schedule.

But this extra movement increases your energy expenditure in a sustainable way that can help you get started losing weight or break a plateau.

It’s perfect if you’re just starting out and need that easy transition in and beneficial even if you’ve been dieting for longer.

And if you’ve been dieting for longer, not only can the addition of walking keep you moving when you tend to want to conserve energy by moving less due to lower body fat levels and an extended deficit, but it can also be used to help lose that last little bit of stubborn fat.

If you have an especially stubborn area to lose from, and are down to that last little bit, you may find that timing your walks right after a burner or session focused on these areas really makes the difference in your result!

Of course this isn’t a magic pill but it may be that final thing you need when you’re just almost at your goal!

SUMMARY:

To get the best results possible, we want to know all the tools out there we can use to create a healthy sustainable lifestyle.

And walking is an amazing way to lose an extra pound each week without making more changes to our diet or even having to change our training sessions!

So to start making a change today, think about increasing your step count by even just 2000 steps with a brisk 15 minute walk!

Ready to get the accountability and support you need to see amazing results?

Learn more about my coaching:

–> Apply To RS Coaching

 

FHP 426 – Do You Value Yourself?

FHP 426 – Do You Value Yourself?

by | Jun 28, 2022 | podcast

Body acceptance…Loving your body…

I’m going to be brutally honest, I don’t think we’ll ever be 100% happy with ourselves or content.

I think it is the human condition to always want more.

BUT I also think we need to find a balance where we appreciate who and what we are flaws and all.

We need to love ourselves despite the struggles and even value ourselves potentially more because of what we’ve gone through.

Struggles do not diminish our value.

Personally I believe those life experiences enhance our worth.

But I thought this was also an interesting way of thinking about value…

If I offered you a crisp and new $20 bill right now, you’d want it.

If I crumpled that, you’d still want.

If I rubbed some dirt on it and stepped on it, you’d still want the $20.

Because the value of that bill hasn’t changed despite the dirt.

Honestly the wear and tear on the bill really doesn’t matter, it’s still $20.

We’ve got to value ourselves in the same way – we need to value ourselves despite painful conditions and failures.

We can’t degrade ourselves just because of temporary setbacks and struggles.

We need to realize all the worth we truly have.

I think when we can see our value and realize it is unchanging despite our current circumstance we can start to better achieve acceptance.

We can work to improve without being unhappy.

So how can you help yourself see your own worth?

#1: Recognize you’ll always want to improve something, but flaws don’t make you less worthy.

No matter what we achieve, we will always find something that can be better. And I think it’s key we realize this instead of feeling like we will be fulfilled, we will be valuable if we achieve something specific.

Because so often we achieve a goal to then not feel satisfied and feel even more broken because we aren’t happy having achieved what we thought would make us feel fulfilled.

So by recognizing that there will always be more we want, we can start to value the journey better.

We can start to appreciate our growth.

I think it can also help us take pressure off of achieving something specific too, ultimately making it easier to reach the goal we wanted in the first place.

To be flawed is truly human. And we will always want more growth.

Life is about the journey. We need to recognize this over putting so much value just in a destination.

Your worth isn’t about a specific outcome. It’s about how you choose to constantly learn and grow and appreciate the ride.

#2: Take time to recognize your value.

So often we deem things we don’t have as valuable over recognizing what we have.

There is that line – you never know who you’re inspiring.

But we need to take time to see what we have! To appreciate how we can inspire others and even share of ourselves to recognize what we have.

I think when we start to consider how we can help others, we can better see our worth.

So what do you have to share? What can you teach? Recognize those things to give yourself credit for all you’ve accomplished!

#3: Remember that your current situation is always temporary.

We are always able to move forward from where we are at. Even if we’ve suffered a setback and may not get back to “where we were,” we can always move forward.

Our situation is only as permanent as we allow it to be.

If you want more, choose to make changes to work toward it.

Any setback or slip up is temporary. It doesn’t impact our worth or our value.

We can always move forward and grow.

For me it’s even defining value in something I can control – aka am I letting myself stay stuck. If I’m choosing to stay stuck then there is the problem.

But my value isn’t lessened from struggle.

If anything it grows.

Diamonds become diamonds because of pressure!

Realize you can let those struggles even increase your worth!

SUMMARY:

Realize that seeing our own value is never easy. Accepting our flaws is hard.

But little setbacks and struggles don’t take away from our worth.

There is also always a way to move forward. But we’ve got to enjoy the journey knowing it will never really be done!