I have clients who constantly talk to me about nutrition. I’m not an expert (even though my first certification ever 17 years ago was in nutrition) and usually will refer out if someone is looking for specific advice. Meal plans can be found readily online (for free, don’t know why people pay money for them), but people simply don’t stick to them.
However, there are some universal nutrition items that come up in everyone I deal with who is trying to lose weight or change their body composition. These are some harsh truths, but I hope they resonate with you. It’s nothing complicated. As with exercise, people obsess about the last 10% when they should be focused on the first 90 for real results. These are simple fixes and don’t take a lot of effort to adjust, but the results in a period of time can be staggering.
Here’s a quick list of 5 nutrition basics that you’re probably NOT doing:
You DON’T eat vegetables, or enough of them.
Most of us default to vegetables being a second thought when it comes to what goes on our plate. It’s a side at a restaurant that isn’t even considered beyond what kind of topping you’ll get on your baked potato. We will also eat fruit instead of vegetables and consider that just fine because it’s the same thing. Well, it’s not.
Fructose is more easily converted into fat – if you’re overeating, which most of you are. If you’re eating within your caloric energy requirements then it gets converted into blood sugar like any other carb and you use it for energy. However, if you want to remove that small risk (and greatly reduce your calories to boot) try changing out your banana for some carrot sticks or celery. 1 large banana is 140 calories and a cup of carrot sticks is 50.
You don’t get rid of starchy carbs when you can.
“Hey, instead of the pasta or mashed potato side can you just double my vegetables or give me some rice?” said nobody in any restaurant EVER. They will do it, by the way all you have to do is ask. This falls under the heading of portion control. One small serving of (1 cup) ravioli can be 200 calories and a cup of broccoli is 30. In a restaurant where you can actually control what they make and that you are PAYING FOR is where most people don’t limit the choices they should.
When was the last time a restaurant gave you a portion that was 1 cup? Again, never. This leads to overeating. If you now look at menu items in a typical restaurant you will see how loaded they are in calories (thank God for that) and that you can eat literally half and be just fine.
You don’t limit your added sugar intake.
One of my clients’ husbands literally took one step and started drinking his coffee black instead of double double at Tim’s. He dropped 8 pounds in two months DOING NOTHING ELSE. Traps like specialty coffees at Starbucks or protein smoothies which are touted as good for you are the worst culprits. I can’t count the amount of women who would do a group exercise class and then head down to the front desk for a “healthy” smoothie loaded with frozen yoghurt, replacing every calorie they just burned plus extra and wondered why they weren’t losing weight.
There is hidden sugar in many things we consume all the time, so adding more into it isn’t a good idea especially since again – more sugar in the blood gets converted to stored fat FIRST. Believe it or not, if you eliminate it for a couple of weeks you may go through withdrawal. That’s how prevalent it is in many things.
You don’t track your calories. Honestly.
Fitbits and other wearable devices have made exercise accountability easy and mindless. If only there was something you could do to track your calories. Oh wait, there is! There’s probably about 100 apps you can load onto your phone, and god forbid you have to type something into a database and press a couple of buttons.
Many of my clients complain it’s too hard and I give them my patented withering look. It takes five minutes a day. Literally. Delay the Netflix queue and input it and BE HONEST. If you had a handful of M+M’s at work, that goes in there. If you had sugar in your coffee or a glass of wine, it goes in there. You don’t stop recording on the weekend because “you were bad” and feel guilty. This is called self control and consistency, both of which are exactly what you need to lose weight.
You indulge “once in a while”.
Be honest with yourself. If you were, you would realize that the reason your weight isn’t under control is because you reward yourself and indulge way too often. Once a week MIGHT be fine for some people, for many it isn’t if you have a serious goal and a commitment. If you’re exercising intensely several times a week (which again, most of you aren’t – be honest) then you can get away with more.
That means ONE drink at Starbucks, not 3-4 times a week. That means ONE decadent dessert a week, not a couple of cookies every night. It means getting in touch with the reasons you’re eating the stuff, not just eliminating it. All those brownies, chocolate, sodas, restaurant food and French fries add up over time. And it takes time to eliminate them. Yes it tastes good. And yes, it helps when you’re stressed or feel like you need a hit to calm you down or feel better. But if it’s contrary to your goals then just STOP. Take a good look at your habits and figure out what patterns you have or what your relationship with food is and adjust it accordingly. Easier said than done I know, but it is the right step to take if you want to get your weight and health under control.
There you have it.
Did any of these resonate with you? Maybe more than one of them? Well, the best time to start a new habit is today. Don’t worry about days past and failed diets and bad things you have done previously. Today you can start a new habit. Start with the five items here and work on them and I can guarantee that you’ll be in a better place months from now. Get CONSISTENT.
As always, if you enjoyed this feel free to share and like it, or subscribe to my Facebook page. Comments are also always welcome.
Recently I took a course in NeuroKinetic Therapy, which was a great weekend of learning. Not only did I get to experience a great new modality to help my clients but I found out some things about myself.
As practitioners we often overlook little flaws in what we do because we think we know everything. My strength levels are good, my mobility is excellent and I have a great amount of power and endurance. A funny thing happened though.
When I got my deep abdominal layer tested it was a MASSIVE fail in one area. Having the humility to analyze that made me realize that I had to go back to the drawing board and rebuild what I had been working on for my own workouts. And this meant going right back to some very basic exercises that I had been overlooking for years.
One of my roles as a coach is to remind people of basic fundamentals, and I spend a lot of my time during sessions doing just that. Reminding people to slow down, focus on form, even adjusting loads constantly to create the ability to control muscles and joints. More often than not my athletes have overlooked that if they can’t do A properly, then they have no business doing B.
So here’s the question I ask people – are you good enough at the simple fundamentals before you jump into more advanced things when it comes to your training?
I’ll give an example of my runners. So many runners are notorious for simply strapping on their shoes and going out for runs without having strong lower limbs or backs and then wonder why they are constantly getting hurt. My runners get trained like powerlifters in the gym because their bodies HAVE to be able to take a large amount of load constantly. This means they need to be able to have strong backs and hips which means great form during heavy lifting. Then, they need to be able to run short distance consistently day after day with good form and recovery principles in place before expanding their distance and speed. This takes months for many of them, not days or weeks.
If your goal is to deadlift heavy weight, can you even get into lifting position (ie a fairly deep squat) without compromising your spine first? Have you worked on basic position fundamentals enough to then be able to load the bar and try some controlled repetitions?Practice this first and make sure you have it down.
If your goal is to play a sport, can you do the basics like push hard anaerobically for 45 seconds without getting completely winded repeatedly and losing form during your movement? No? Maybe you need to focus on just doing hard repeats before getting back on the ice or track.
Or, if your goal is simply to get into a good exercise habit, can you perform some basic bodyweight movements – at home – for 10 minutes every other day and establish a habit before you even think about joining a gym? This can also take weeks for some people. And before you say an excuse, remember that it’s only 10 minutes. Drop one episode of Netflix or don’t hit the snooze button.
If you have tried to change things in the past and keep going back, sometimes it takes a complete step back to the very start and beginning there again before you move forward. for many this requires some humility, but if it will get you to your long term goal faster and without hurting yourself then it is worth the investment. Nothing in life comes without some hard work over time, and this is usually months, not days or weeks.
So my lesson today is to take a look at your program and maybe take a step back if you’re not seeing progress or you have gotten out of a good habit. Break down what you’re really trying to accomplish and begin with the simplest parts. Once you have mastered that, then you have the right to move onto more difficult parts.
I’m already applying this to my own exercise practice and seeing improvement even after two weeks. You can easily do the same.
By the way, this doesn’t have to apply to exercise only. Whether it be work goals, life goals or even family goals starting with simple fundamentals is always the best course of action.
If you need help figuring out where to get started, I’m happy to help. Reach our at email@example.com, on Facebook or on Twitter or Instagram @strengthottawa. I look forward to the opportunity to help you move forward.
I know this might be a bit early, but in three weeks it is 2016 and a whole new set of people will be undertaking new fitness goals. The first thing I need to mention is that in the fitness world there tends to be a lot of elitism, and I’ve already seen the “resolutionist” memes going around Facebook. The fact we even have a nickname for new exercisers says it all.
With society the way it is and a massive obesity epidemic, we should all play our own part in not only helping these people get into fitness, but keeping them around as long as possible. See – you’ve already swallowed the pill of fitness, but you are in the vast minority. Over half the population doesn’t exercise at all, and only about 10% regularly (meaning 3x a week and sustained for over six months) because it just isn’t on their radar and never has been. But something is going to drive them into a gym (besides marketing hype) very soon. And for some reason many of them stop after a few weeks.
I want to keep them there. I want to have thousands of people NOT stop working out after six weeks and get healthier. Then hopefully some of those people can inspire others to get started, and snowball effect takes place and boom, no more obesity. Pipe dream? Maybe. But we can all do our part to help keep as many around as possible.
So here’s a list of ways as “fitness people” we can all help make sure that whomever you know who is getting started stays at it long term and gets to the state that you’re in: loving exercise and feeling a ton better.
STOP GIVING ADVICE AND GIVE SUPPORT INSTEAD
Your friend/co-worker/spouse knows you’re a fitness person. It’s probably obvious when you talk about what you did on the weekend or take off your jacket. Our instinct as soon as someone outside of our world wants to jump in is to tell them what worked for us, which simply may not be what would motivate or work for that person. Don’t tell them to start running five times a week for weight loss, or start deadlifting like you do. They are likely getting it from multiple sources and it can be not only confusing but overwhelming. People don’t change overnight.
The simplest thing is to say “awesome news!” and if they ask questions tell them what worked for you, but also let them know what you went through in order to arrive at that conclusion. Hopefully they will figure out something for themselves. If they went to the gym that morning, give them a high five and leave it at that. Let them know that it took you as a fitness person a long time to get to where you’re at and if they want to get support, you’re there but don’t overdo it.
And please don’t suddenly become a personal trainer and offer to work out with them and show them everything you do. Swallow your pride and tell them if they need it to hire a professional. You probably did too.
ASK WHAT THEIR ANNUAL GOAL IS
Typically the first few weeks as a new exerciser is confusing and tough. It is a new thing to fit into your schedule, you have no idea what you’re doing and are nervous every time you step into a facility. As a method of support, ask them where they want to be at the end of the YEAR. Not next month. Again, I’m trying to reinforce the long term aspect of this for sustainability.
Another way to motivate them might be “you know, I signed up for a Spartan Race in June – you should think about it” or “Hey, I’m thinking about doing the Army ½ marathon in September so I started training for the 10k in May”. Let them know how long it takes to achieve things. By next Christmas, where do they want to be? With any luck it will trigger the need to sustain what they are doing.
INTRODUCE THEM TO YOUR SUPPORT NETWORK
We all have one. Maybe you have a trainer you really like and have gotten great results from. Maybe you get amazing recipes from a web site you love. Maybe you subscribe to a message board you got a lot of support from. Maybe they could sub in on your winter ultimate team and see how much fun group sports can be. Introduce them to someone they see you talking to at the gym.
One of the hardest things any person can do is walk into a gym for the first time, and if they approach you and just need a friendly face, don’t get upset that they interrupted your third set of squats. Take a longer rest break and chat for a bit, even if you’re there to work hard. It won’t kill you or your gains.
SHOW THEM WHAT OPTIONS THERE ARE
Some people just aren’t gym people, and that’s fine. The world of health literally has unlimited options. I have a client whose husband is a World Champion in Skijoring, which is like sled dogging on a bicycle and sounds totally awesome (and I had never heard of it). Whether it’s pole dancing, skating, weightlifting or aquafit, the fact that people are moving at all is really great.
So maybe your person seems to feel like the gym isn’t for them. You probably have a friend who does something else cool that you can tell them about. Even as kids we all either played individual or team sports and that rarely changes as an adult. Ultimate Frisbee might not work, but then racquet sports might. Plus the challenge of learning something new is always fun.
PLAY NICE IN THE SANDBOX
This final one is for all of the people who complain about the “clutter” in the gym in January. Instead of thinking that “these people” are doing something wrong, change your attitude. Smile at them. Offer to let them work in on whatever you are using. If you see someone looking lost offer to help them. Be nice. Once, you were probably that person (I know I was).
Remember, these people are probably watching everything you are doing because you’re the fitness person and they want to get there. Being nice to newcomers can go a long way in getting them to stick around and feel like part of a community. CrossFit boxes are fantastic at this because they are usually totally inclusionary and that’s how they retain people. And those people make progress, at least far more than they would on the couch at home.
Sometimes a simple “hey, are you new here” and an offer to help can go a long way. Be nice.
If you liked this, please share it around and take it to heart. I’m not just writing this for fitness people, by the way. If you are thinking about stepping into a gym for the first time, please don’t be intimidated. There is a world of options out there and a lot of really good people and support for you.
My other advice is also don’t wait until January and just get started now, but that’s a whole other article.
Feel free to follow, share and like this and until next time make sure if you see someone in January you help them out!
Having been in this training profession for almost fifteen years, I’ve dealt with hundreds of people and helped them get healthier, stronger and feeling better about themselves. I’ve helped people lose 100 pounds, complete Ironman triathlons, recover from what they thought were permanent physical conditions, and given people the chance to live longer. It’s a pretty awesome job.
I get the question all of the time – what’s the big answer? What’s the key to getting through my barriers, getting the body I want or achieving that big goal I have? My first answer is usually that goals should never really end. You achieve one thing and then you keep moving forward towards something else.
Lost the weight you wanted? Great! Now, work on using your new body towards something cool like climbing a mountain or taking up a sport.
Completed that race? Great! When’s the next one. Do you want to go longer, be faster or simply perform better overall?
Got through an injury? Great! Now, can you get better than you were before and make sure that injury never happens again?
But what is the big answer to all of these things? It’s actually one really simple word that when applied can actually guarantee that you will achieve what you want. I’m going to share this powerful word with you in the hopes that it will sink in and resonate and drive you today and tomorrow and from now on towards your goals. And it’s so simple.
Ready? You sure?
Here it is:
This one little concept is what has created most of the success in the world. Thomas Edison when he was inventing the lightbulb (okay, he didn’t invent it but he did develop the first commercially useful one) supposedly made 9,999 mistakes. And he kept going. Athletes at a high level train for YEARS – daily – in order to achieve a high level at anything. Business people who are at the top of the game didn’t get there overnight or by fluke. They have many, many years of 7 days weeks, no holidays and sacrificing to make sure they get to where they want to be.
Most of us simply aren’t willing to do this. We want the easy way, we want it fast and convenient like everything in society has programmed us to be. We want to microwave, not slow cook. We want to get liposuction, not eat right and exercise. We want that text message or email response right away.
One act at a time, one simple little thing at a time – done consistently – ensures that you are always moving forward and inevitably one day you will get to where you want to be. Every workout, every time you cook a healthy meal or don’t eat something you used to, every time you set the alarm early you’re moving forward. And if you stay consistent and just don’t stop then you’re definitely going to get there. It’s really that simple.
Success doesn’t come overnight. It never has and it never will unless you believe in winning the lottery. Those people who are where you want to be got there through hard work and consistency, every time. Nobody was born with a perfect body, nobody was born with a million dollar business. Athletes train since they are children and never take years off.
A pretty simple concept, right? The hard part is applying it. So if you’re working towards something you really, really want (and that has to be the case otherwise you simple aren’t going to get there) just stay consistent. Whatever that means to you. For some of my clients it is once a week, for some it is several times – but they are consistent about it.
So start with the one simple step. A daily act or one small step every day no matter how small as long as it is consistent is moving you forward. And just keep doing it.
I hope this helped you. Feel free to share, like and tweet me out if you enjoy what I share with you and as always, if you have any questions or comments just share away. I look forward to helping you!