There will ALWAYS be ups and downs.
That includes cycles in our leanness.
I do NOT stay one weight, one exact leanness all year around.
Have the ups and downs gotten smaller over the years?
YUP!
But that is due to constantly learning, creating that new set point and finding a BALANCE aka focusing more on consistency.
It’s from the YEARS adding up.
The longer we are at the weight we want to be at, the easier it becomes to maintain.
It’s why when you first lose it can feel like you gain just looking at a cookie.
It takes time to create that new set point, that new normal.
But it’s key we even then still realize we will always fluctuate as our motivation and goals shift.
I say this because of the lean physiques we see year around.
I think instagram and social media can lead us to feeling weird we can’t achieve this ridiculously lean look and not maintain it long term.
It’s part of why I try to share photos and videos when I’ve just rolled out of bed, post workout, traveling in random mirrors with not ideal light….
Because we don’t always look perfectly primped with the perfect lighting.
We have to remember that social media IS a highlight reel.
And that often let’s face it, we all share our favorite photos and angles.
Also, there is a big difference from looking lean and being essential body fat like the fitness competitors.
I don’t say all this to make you feel like it is hopeless, but to make you realize we all have ups and downs.
Times we are more or less dedicated.
Times we hone in on specific goals.
And then to show you how much can be accomplished with consistency over time.
Yup CONSISTENCY!
That comes from focusing on these key tips.…
1: Accept motivation fades and sometimes you just need to do the minimum to maintain your results.
This can actually help results continue to build. AND it can help you create that new set point so you don’t regain the weight and can actually stay leaner once you’re motivated to move forward again.
2: Put less pressure on yourself to be perfect.
We derail ourselves by expecting perfection. This desire to be perfect makes us often give up instead of continuing to move forward however we can.
3: Take everything as a learning opportunity.
There will be times you don’t do what you should. That you do things that don’t workout and make you gain weight. But the key is learning from each experience to be a little bit better next time.
Progress not perfection!
4: Results snowball – your current situation is the result of your previous action.
What we did last year, the year before and the year before that are part of why we are where we are. The more we seek out quick fixes in the moment, the more we often pay for them years later!
And as you focus on these tips and getting in it for the long haul….and see far too many perfect images constantly on social media…
Remember….social media IS a highlight reel.
That even when we are lean, there may be angles or lighting we don’t like.
EVERYONE takes a bad photo.
There will always be times we deviate.
Times we have inflammation or bloating and don’t feel perfect.
Perfect doesn’t exist.
But there is beauty in our flaws.
So embrace who and what you are.
Shoot to constantly learn and grow.
Shoot to make your highs higher and your lows less low.
But realize there will ALWAYS be ups and downs.
My goodness your a great motivational speaker and your knowledge is amazing. You words make it easier to accept my imperfections! Thank you
Good morning.
I have a question regarding macronutrient for CKD stage 3. I was dx with Chronic renal disease stage 3 about 11 yrs ago. I’m very active. I’ve done cycling events, triathlon, trail runner and I love going to the gym. My doctor told me to stay active and recently also told me to keep my protein intake to 40-60gm a day. I never really measured or calculated my protein intake until I heard about counting Macro from you on Facebook. I’m 52 yrs old ,5’1” and 113lb. I’m perimenapausal. my period stopped January of this year and gained 3lbs.
I’ve been going to the gym for strength training more now this year and have lessen my outside long rides and mostly stairclimbers, elliptical or treadmill, indoor cycling for cardio and after my strength training.
My goal is to learn more about macro and change my body composition to more toner, leaner look. I’ve been following you for years on YouTube for stretching and other workouts and saw your transformation on fb and you’ve been very inspiring to me.
My question is.. is low protein intake doable with changing body composition? Can I still build muscle with low protein intake? I’ve also switched to plant base protein and avoid meat product per my doctor since meat intake cause more inflammation to the body and harder on the kidneys.
Thank you
I hope to hear back from you.
Excellent article Cori.
You’re such an inspiration and, what I like best about you, you’re never patronising like a lot of trainers. They seem to think, if we can do it, there’s no reason why you can’t!
You’re so down to earth and make everything easy to understand and “do-able”.
Thanks for your ongoing posts. They are so appreciated ✔️💪
So glad the tips help! 🙂 Thanks Leslie!
Hi Rosalie. So many ratios can work and it is about working around our specific health concerns. For all my clients who do have health concerns, I really recommend my 1:1 coaching as I have an RD I work with who will make sure we are taking all health concerns into account as we work on that body recomp.
Thanks Denise! Maybe it’s that I’m highly flawed myself, BUT I like to use what I’ve learned to hopefully help anyone else find their way on their personal journey!
Hi Cori
I have just completed the 20 min max out program and loved seeing the results. I gave also gained so much knowledge on macros and will carry this with me always. You make these changes achievable in our ordinary lives. Thank you
Hi Cori,
Awesome. Thanks for replying back. That’s great info with you working with RD. I Definitely would love to do your 1:1 coaching with you. How do I start ?
Sorry seeing this after you’re already set up! So excited for you to rock those results Rosalie!! WOO HOOOO!!!!
Aw yay! I’m so glad to hear it Sandra! Great job putting in the work as that is always the hardest part. And thank you for taking a risk on doing the LESS IS MORE thaaang! 🙂