You know that urge to do MORE? To make more changes?

Search for a new macro ratio? 

Workout longer? Train harder?

I think this focus on doing MORE stems from the fact that A. Yes we want results faster but B. We also feel more in CONTROL when we do more.

The feeling that we are “acting” or taking action gives us a sense of control. Even though we may not actually be moving ourselves forward and even wasting a ton of energy as we set ourselves back.

It may be wasted work and energy.

And a lot of adjustments that aren’t allowing time to work it’s magic.

Because the simple fact is, you can’t out work, out diet, out train time.

And to some extent, results are out of our control in that we can’t control TIME.

We need to find a way to be consistent with our training, to stay focused, so that results have time to add up.

So ask yourself, “Why am I trying to do more? Why am I trying to make a change?”

Is it needed? Or are you just trying to feel more in control?

Tracking our macros isn’t just about restricting what we’re eating to lose weight. It’s about truly learning how to FUEL.Because no matter what result you want to get, from losing weight to body recomposition to gaining muscle to fueling your endurance sport to even simply feeling more energized throughout the day, the macronutrient ratio you are consuming MATTERS.

And by understanding macros, you can better adjust how you fuel over time as your needs and goals change! 

So here are 4 “hacks” to help you get started dialing in those macros because I know the process can seem overwhelming to start!

#1: DON’T START BY CUTTING OUT THE FOODS YOU LOVE

#2: “PRACTICE” – BUILD A SOLID THE FOUNDATION

#3: STOP GIVING YOURSELF THE EXCUSE THAT TRACKING IS “ANNOYING” OR “RESTRICTIVE.”

#4: ACCEPT THERE WILL BE TIMES YOU’RE LESS DEDICATED

Learn more about my 3-Step Recipe For Results…

–> The RS Recipe For LASTING Results

Legend-wait-for-it-dary

I love hearing Barney say this in How I Met Your Mother.

And almost every time I try to repeat the line, I somehow butcher it haha

Anyway, the simple fact is…

Not every day can be legendary or no days end up being legendary.

You can’t know the good without the bad!

BUT even on those not so ideal days we can take something out of them that moves us forward.

Here are 4 questions to consider to GROW from those not so fun days to make your lows less low!

1. Do I know what triggered it?
2. What can I learn?
3. What would I do next time?
4. What good still happened?

Remember we can’t know the good without the bad BUT we can always learn from it to make our highs higher and lows less low!

So on my Unicorn coaching call this last week, I was trying to figure out another way to describe what I see as the issues we often blame on “age.”

Because while, yes our body does change as we get older, so often so many of our issues are from well…a leaky ceiling we didn’t address.

If you had a leak and over the years the water kept dripping in that same spot, you wouldn’t be surprised when, finally one day, the leak made the ceiling board collapse. 

You’d know that even though it was only a little water, that over time, those water droplets built up. 

Same thing can be said about so much of what we just attribute to age.

We’ve so often implemented improper mobility practices and horrible dieting habits for DECADES and then we say it’s cause we are “old” things no longer work as we feel they should.

We can’t lose the weight as easily. 

We now have aches and pains.

But really these things aren’t just popping up.

The’ve been caused by a leak we haven’t addressed over the years.

So now if you’ve realized the leak?

DO SOMETHING ABOUT IT.

Stop saying “I used to be able to run without warming up.”

Well yea but maybe that was the start of the leak and why your ceiling is having issues now.

Just because you got away with it doesn’t mean you should have.

Same thing oddly goes for why we struggle to lose weight as we get older.

Yes, ladies, menopause and hormonal changes change the dieting practices we need.

But often our struggles to lose weight as we get older also have to do with horrible dieting practices we’ve been using for years.

Cutting calories, training extra to burn more and then rebounding when we can’t stand the deprivation any longer.

And each time we yo yo, losing with extreme calorie deficits, only to regain when we go back to eating as we had been prior, we cause metabolic adaptations and even lose muscle mass.

This can throw our body out of whack and make it harder with each dieting attempt to lose weight.

So ultimately, we’ve just been making the leak worse instead of taking time to fix it.

It’s now or never….whatever age you are.

You have a chance now to recognize your habits are creating a leak that will add up and FIX THEM.

The earlier the better as you’ll have less build up or other damage to fix because of it too.

But stop blaming your age and realize that so much of it is within your control.

You just need to address the leak and prevent the build up!

Ready to see amazing results at ANY age?

Schedule a coaching consultation today!

One of my amazing Unicorns Ellen commented this in the group last week…”Maybe things are not going a 100% as I want them to go, maybe I am not doing as much as I would like to do….but I have a lot of lemons at the moment and not enough glasses to make lemonade in so I just make lemonade out of the lemons where I have the glasses for.”

So often we have a ton of things going on and simply not enough time to do as much as we’d like for each of those things.

But we also have to remember that all we can do is give 100% of what we’ve got at that time.

We are CONSTANTLY in the act of balance.

And often our desire to do more isn’t really that we aren’t doing enough…it’s just that we want results faster.

The thing is, and I know I say this a lot, we simply can’t out work TIME.

And while you may want to make more lemonade, you may want to do more, there is really only a finite amount of time in a day…a finite number of glasses we have to hold the lemonade.

So at some point, you just have to really take a look at what you’ve done and say, “I’ve done as much as I can.”

And then simply let TIME and CONSISTENCY work their magic.

Amazingly enough too, sometimes doing less, but doing things in a way we can keep repeating the habits day in and day out, pays off more.

Because often we burn ourselves out simply trying to do more when we really don’t have the time or energy to maintain that pace.

Embrace the balancing act.

Embrace small changes and doing what you can.

And then trust the process and remember that results snowball.

Progressions are earned…

Often we feel like because we “can” do something? We should do it or we deserve to do it.

But the question is…are you really doing it WELL?

Are you actually optimizing the movement or doing it just for the sake of doing the “harder” variation?

Are you putting a “bandaid” on the true problem? Applying a quick fix just to get through the workout?

I don’t like doing something to progress a movement we haven’t EARNED.

Like putting your hands behind your lower back during ab movements, specifically leg lower movements

Sure it allows you to do that harder movement right then, but it’s also probably why you consistently tend to feel your lower back in other moves you shouldn’t.

You’re allowing yourself to “cheat” to pass the test…but you’re not actually learning the information you need to pass the next test…or the next one…or succeed long term because you’ve actually BUILT your knowledge on the subject.

You just sought out a quick fix.

And I’m sorry, but at some point that catches up with you…which in this case, means INJURY.

Instead you need to REGRESS TO PROGRESS.

Build that strong foundation.

Establish that mind-body connection.

EARN those harder moves so you can avoid those aches and pains and move better overall!

Sometimes we have to take that step back to move forward, as sucky as it is.

And often, when we do step back, we get better results faster because we’re optimizing our movements.

This optimization often helps us get better results from the hard work we are already putting in!

Here are a few questions to ask yourself BEFORE you even progress a move to make you more intentional with your training….

1. Where do I feel working?
2. Am I doing a harder variation of a move just to do one?
3. Am I just trying to “get through” my workouts?
4. What is the goal of what I’m trying to do?