Get off the bloody scales and start tracking.
The scales do not represent YOU!
OK for some you may need a starting point as to your current weight. But actually most client’s goals although it may result from weight loss....it actually isn't the weight.
What is it you are actually trying to achieve?
🍩To stop feeling so "wobbly"
🏋️♀️To feel stronger, leaner, maybe a bit more definition
🙂To be able to wear clothes comfortably rather than restrictively
❤️Improve health conditions/injuries
😩Reduce Anxiety/Improve Confidence
😴Better Sleep
All/Some of these things will likely be the actual reasons you have taken up fitness in one form or another.
Do you judge someone based on the number on the scale?? We are all human but no one is looking at someone thinking, "wow, they must weight xxx", they might be thinking you'd benefit from some of the above goals but they are definitely not putting a number on you...so why should you be putting a number on yourself????
OK, so what should you be doing?
TRACK, CREATE HABITS.
BRUSH, BRUSH, BRUSH
In the same way you brush your teeth every morning.
You wouldn't get up and never brush your teeth.
I don't think anyone plans their day with "I am so excited to brush my teeth" but we do it because it’s a habit.
Start creating a habit. Set yourself these habits and start finding success in achieving your goals.
Before you start or even if you are already on your FITNESS AND LIFESTYLE JOURNEY take photos.
Write down 3 key goals you are trying to achieve
If it is weight loss, what weight are you realistically trying to achieve.
Alternatively, what size would you like to get down to. Its cliche, but a size 12 for an UNFIT person could mean weighing LESS than a FIT and STRONG person wearing exactly the same size.
Front, Back and Side in your undies
Take Measurements - Thighs, Hips, Waist, Chest, Arms
Weigh yourself as a starting point
Save this to your phone
This is now your START DATE
Get your Calendar and give yourself a Goal date (3, 6, 12mths time)
NUTRITION/CALORIC INTAKE
Set yourself up on an app such as MyFitnessPal or MyMacros to track your food and caloric intake or simpler still just log it in a diary. EVERY.SINGLE.MOUTHFUL.
Be honest as well, if you are sat at a desk everyday your activity level is "sedentary", if you have an active job but are used to doing this everyday then your activity level is at most "lightly active".
YES ITS BORING but if you really want to know how much you're actually eating and whether you are getting the right macro nutrients this is KEY!!
EXERCISE
Great you're attending the gym or going out for a run 3 x week. What are you doing all the other days? Walking, cycling, getting out and about with the kids, these are all important things to remain and stay active. Remember its not the one hour you were in the gym for, its what you do with the remaining 23hrs every day.
SMOKING/ALCOHOL/WATER INTAKE
Smoking
"If i quit smoking i put on weight"....In fact its the action of putting something to your mouth and when people tend to give up the other option is food.
Drinking
"I only have the odd drink" Double check that? When you track your food and drink intake you might be surprised by quite how much more than the odd drink you consumed.
Quitting Alcohol is one of the quickest ways to cut calorific intake and save money!
Water
Aiming to drink 2 litres of water a day may not be completely true due to the fact we consume water through certain food stuffs, however, if you are trying to control food intake, consuming water prior to food consumption can certainly control cravings and with so many health related benefits of Water there's no reason not to...so drink away
🔔
SETTING UP HABITS
Get your phone
Go to ALARMS
Set up an Alarm to go off every morning 10-15mins after getting up with a reminder
WATER, BREAKFAST, LOG FOOD
Set up another Alarm before your lunch break or if you have a snack time mid morning with another reminder
WATER, GO FOR A WALK, SNACK/LUNCH, LOG FOOD
Set up another Alarm before finishing work
WATER, GYM/CLASS (obviously if this is in the morning / lunchtime etc amend accordingly)
Set up another Alarm before dinner
WATER, DINNER, LOG FOOD
Set all these alarms to go off daily until they become a habit.
TRAINING
When you train, do you train to failure or do you just kind of meander through your workout, do the same set of exercises in the same order, same number of sets or reps or when in class do you use the same weights every time, or when going out for a walk or run, just trundle the same route?? Whatever your version of training may be, if you aren't working your body to failure then you body is probably not responding and as such you are seeing no progression. Ask your PT for more info on how to train to failure in order to achieve greater results. www.energisept.co.uk or message me
DO ALL THE ABOVE CONSISTENTLY.
EVERY. DAY.
MONTH IN MONTH OUT.
DON’T GIVE UP!
TRACK, TRAIN, FORM HABITS
Then repeat :
Take photos of yourself
Front, Back and Side in your undies
Take Measurements - Thighs, Hips, Waist, Chest, Arms
Compare with where you started.
Oh! One final thing....before you get on those scales again...because you will...because that is what everyone has been indoctrinated to do.
Look at your body now, a month after you started:
How do you feel in yourself?
Are their parts of your body that are starting to look more toned?
Are those jeans feeling a little more comfortable?
Have people commented on your improved confidence?
Does your skin/hair seem improved?
Do you feel stronger?
Do you have a better idea of what your eating and how it affects your mood/day-day life?
Focus on those points before you get on the scale....because YOU ARE NOT A NUMBER.
YOU'RE A PERSON and no number on a scale reflects all the above gains however small that you've achieved.
THAT IS WHAT MAKES YOU AMAZING!