If you are currently struggling to figure out WHY you aren't seeing results from your hard work, this is the post for you.
In my experience, when I sit down with a new client for the first time to do a bit of problem solving, I usually come across the same few obstacles that has stopped people from progressing and seeing the results they desire.
Here is what I usually address with my weight loss and toning clients:
1. You See Exercise As A Way Of 'Working Off' Those Extra Calories
How many times have you decided that you needed to exercise or go to the gym after a big night of eating and drinking? A few perhaps? While I promote being sustainable with your fitness goal your body simply doesn't operate on a 'trade-off' basis. If you are constantly eating with the thought of working it off tomorrow you'll never get ahead. It's also very unlikely that you've done the homework and definitively KNOW that you can work those calories off (unless using a HR monitor) and how much you need to burn while being at a level that will still see you trimming and toning up.
The fix: Flip that ideology on it's head. Think of food as a way to recover more efficiently from exercise. The faster you recover, the more frequently you can train, the faster the results come. Very simple process right?
2. You've Set Your Goal Too Low
One thing that I make a habit of, for myself and my clients, is setting HUGE goals. Put simply, if you operate at a level that is TEN times your 'realistic' goal you will always be ahead. In contrast, if you fell short on your huge goal, you'd still be ahead of your realistic goal because you were operating at a higher level -meaning- you were eating more nutritious and healthy food, training a little bit more and upping the intensity with every session, where as with your 'realistic' goal you simply wouldn't try as hard.
The fix: Figure out what you want to achieve, then times that by ten, reverse engineer what you need to do weekly to see that goal become a reality then IMPLEMENT and DO IT
3. You Hoard Information Without Ever Implementing it
Often times I'll send out a free training program to my subscribers and I'll wait a week or two to let them fall into a routine with it. However when I check up with them, nearly 40% of them haven't even started!! But this is a fairly common practice for us as human beings as we all love having all the 'tools' but we rarely ever use them. Think about this, how many times have you searched for the right training and nutrition program for yourself, only to have it sit in your downloads folder after having looked at it once? Don't worry everybody does it!
If we were all ACTION TAKERS, there would be no such word as 'lazy' in the dictionary and everyone would be on track to achieve the healthy lifestyle they often dream of.
The fix: Set either a reward or a penalty for implementing your training strategy. We operate via the 'carrot and stick' mentality. We like to be rewarded when we do things right - such as exercising a few times a week. In comparison, we also learn faster if there is a penalty for NOT completing something and there is a sense of urgency behind us as well. So reward yourself for the things you do right and penalize yourself for the things you do wrong - maybe a few burpees?
4. You Never Stick To A Process Long Enough
There is and always will be conflicting information on how to achieve different fitness goals, it comes with different people having different opinions - that part is normal. What I see a lot of people doing is trying a lot of different methods over a short period of time without any real commitment to a specific one. A classic example is all the different diets that are available to us these days. One week you could be carb-free, another you could be paleo, another you could be vegan, another you could be gluten-free - the list goes on forever. I will always be a big advocate for this particular saying, "The best eating style is the one you stick to." It translates to understanding that there will never be a one-size-fits-all in terms of eating styles but the best one for you is the one that works for you, is sustainable and that doesn't feel like a burden or a chore - you ultimately WANT to do it.
The fix: If you are chopping and changing between diets and different training programs, pick one eating style and one training program to use for a minimum of 8 weeks. Take your starting measurements and before photos and compare them with your results at the end. If you are happy with your progress and it has become an easy routine - stick with it! If not, try something else and give it time to work.
5. Place Value On What You Want To Achieve
How much would you be prepared to pay for the results you want? It will always be cheaper to drop into the maccas drive-thru for a cheeseburger than it will be to buy a chicken and make a salad, that part is certain. But that cheese burger isn't going to get you where you want to be is it? No..
So place value on your fitness goal.
Why do you want to achieve it?
To keep up with the kids?
Because the GP has told you to?
Because it's time to focus on you?
Whatever that reason is, it will cost you a few things. Primarily time, money and your work ethic.
The fix: Sacrifice a few luxuries such as daily take away coffees and eating out so that you can afford the proper plan that you need. Pencil in a time ON PAPER to exercise and prep some meals to ultimately fall into some better time management habits. Always finish a workout satisfied that you gave it 100%, the feeling being productive with your workout carries over to your entire day! Productive training = productive life!
If you can tackle these 5 points and overcome them in your day to day life, you will certainly start to see the results you seek. Just remember that you may have to be a little uncomfortable first before you start to settle into a healthy routine as change has never been easy.
Why not check out my 30 Day Kickstarter Program? It's based in Rockingham and is for beginners who want to build up their fitness level whilst losing a bit of weight and toning up too!
You'll have me in your corner to help address the 5 key points above as well!
Did you know that less than 50% of people who put health and fitness on their resolution list actually see it through to the end?
Why is it that people struggle to stick to a fitness goal that they've set?
As a health coach that's a bit of an upsetting statistic to hear, but hey, rather than dwell on it I'd rather try and fix the problem.
Watch the video below..
Maintaining the balance between your fitness goals and literally everything else can be quite difficult at times. But I am a firm believer that we tend to overcomplicate everything ‘health & fitness’ which puts pressure on our relationship with friends, family and loved ones.
'Just about everyone that I have come into contact with when starting a fitness journey for the first time has sat down with the notion that they are going to end up on a strict diet with a rigorous training routine and a personal trainer that yells and cusses at them and won’t take NO for an answer, this couldn’t be further from the truth.
Think about this for a second, what does the word ‘diet’ mean to you? Low carb? No junk? Perhaps eating a lot of salad?.. Whatever it is, the word diet is closely followed by a feeling MASSIVE change, a change that very few can actually maintain for longer than a few weeks.
Picture this. You’ve decided you want to lose some weight and tone up, you get a brand new diet and a training program to follow but before long you have friend's birthdays, engagement parties, weddings and every celebration under the sun popping up and you’re left with one choice – scrap the diet OR restrict yourself to your strict diet.
Sounds absolutely horrid right?
A good friend of mine Stephen Foster (PRO Trainer canfitpro) has posted on his instagram account a few times, “The best diet is the one you stick to.” And I couldn’t agree with him more if I tried.
I believe everything that encompasses a health and fitness goal should be sustainable.
Sustainable to a point where if you have to eat healthy to reach your goals, your eating habits should be ‘compatible with your family, your social gatherings and even when eating out.
I often say to new clients if you can’t maintain this style of eating and training after we’re finished what’s the point in even starting? And that a question you should ask yourself before committing to a new plan “Is this sustainable for me?”
It is entirely possible to lose a bit of weight and tone up whilst enjoying life.
Here are a few simple tips:
1.Eat Healthy Monday to Friday – Eat What You Want On The Weekends
Sure, if you pig out on the weekends it will slow your progress, but you’ll still be moving forward as 5 days of hard work is not undone by 2 days of crap eating. Just be sure when you go out and indulge that you make it a habit of getting straight back on track the following Monday.
2.Train 3 to 5 times per week for 30mins
Read this article here for how I train my clients. It’s important to keep yourself accountable when training, it’s very rare that I come across people who are able to train without having someone there expecting them to turn up whether that be a personal trainer or training buddy. 30mins is all it takes if you are training smart then you can enjoy time out with the family and/or friends.
3.Take Your Starting Measurements and Before Photos
This is more so for staying on track comfortably. A huge motivating factor for people is being able to see results. Who doesn’t get pumped up when a shirt is fitting a bit better? So it makes sense to set yourself up to see as much progress as possible by taking A LOT of different ‘starting measurements.’ Check out this article here on some different ways to measure progress
4.Look For Protein When Eating Out
A dish higher in protein is going to be more beneficial than a plate of fries. It will also assist in helping your body recover from exercise. Look for dishes with chicken, pork, beef and even legumes. These will also keep you fuller for longer and you’ll actually feel better about eating it.
So if you are going to do one thing today do this, make your approach to your fitness goal as convenient as possible and work it around your other commitments. If you can't you may have to read this article.
Got Questions? Ask Below!
While looking in the mirror last night after my PT session, the sweat and determination very obvious, I had to smile. Just a few short months ago, I was so afraid of the idea of getting a Personal Trainer. It completely represented a struggle I had avoided for years and I did not know if I could tackle it now as I was in my 50s.
Listening to my 23 year old daughter discussing her experiences with her PT which I was paying for, as well as my longing to keep up with my hubby when we went to Italy recently made me realize that there is no bad time to start –Just start.
I do not recommend anyone waiting until 53 to begin an active exercise routine, but if you are in this age range and want to finally begin, it is possible to succeed. I was raised during a time when most women were not encouraged to be athletic. We really did gather in gym class at school and chant:
We must, we must, increase our bust!
Over the years I have tried doing different things and I guess from being in the army in my younger days, it actually took the fun out of fitness. This was traumatizing enough for me to stay away from any serious activity. My doctor always sang the same song... eat less sugars and fats, and you MUST exercise... at least if you desire to live longer and be productive.
I drove often to the gym, would watch the fit and gorgeous go inside, I would actually go in sometimes and do an hour on the treadmill but I would eventually drive away comparing my efforts to others. When I finally decided to do something you guessed it, I got a PT.
He has survived the first day with me when I proudly told him, “I don’t do sit-ups, push-ups, or pull-ups and I never run.” To his credit, I now do most of these... not well... but nevertheless, I do them.
That first day ended with me face down on the grass, telling him there was no way I could do a push
up... it wasn’t going to happen. Rev, slapped the grass by my head and said, “What are you going to do, Michelle? What are you going to do if you fall and can’t get up? You need to be able to push up on your own.” His patience, gentle prodding, have kept me doing what I have avoided for years... plus the revelation that some day, I may need to be able to get up... falling is always a reality.
A sense of humor is necessary to face the challenges of working out with me and I know I must be willing to push harder... it never gets easy. But, I am amazed at the difference in how I now feel, after 50 with some exercise in my life; you can do it as well. For anyone like me, who made the bad decision to wait well into life, do not waste another day. –Just start.
Written By Michelle Greenwell.
Michelle is a published writer and author of several books.
Check out some of her work HERE
Got Questions? Ask Below!
Losing 20kgs, toning up and becoming a fitter version of yourself is all well and good BUT I am a firm believer in the environment you choose to train in has such a huge impact on how easy your fitness journey becomes.
I’ve been a trainer for some time now and I have been blessed to work at a few different gyms and parks as you do when you’re finding what works for you and your clients.
What has always stood out for me in Rockingham is the foreshore and how beautiful the place is during a sunrise/sunset. I’m consistently being told by new clients that they take the place for granted after having completed a fitness session down there and taking in the surrounds.
Having come over from the Gold Coast QLD a little while ago, one thing that blew me away is a lot of people were talking Rockingham down as a bit of a ‘tough’ area but after spending my first few days around Rockingham Foreshore I instantly felt at home here and thought “Hey why the hell aren’t I training here?”
When I moved over I was training the majority of my clients in Perth for no other reason other than I get a lot of enquiries from weight loss clients who reside there. To be fair there are some really awesome places to train outside up in Perth but the little spot that we train at just opposite Rusticos on Rockingham Foreshore to me is one of the most beautiful spots I have ever been lucky enough to train at.
On top of being blessed to be a trainer at Gold’s Gym Rockingham which is literally a 5 minute walk away, I have the best of both worlds in being able to provide my wonderful clients with so many different variations of exercise in different environments. I mean who wouldn’t want to train here?
I did a post on my Revs Fitness instagram account this morning about how I’m noticing that we’re on our way out of winter and into spring as the sun is starting to pop up earlier and earlier. This morning it set the sky on fire at 6:30am! Compared to a few weeks ago it was only up at around 7:00am.
I have to give enormous amounts of credit to my awesome clients who turn up literally rain, hail or shine to train at Rockingham Bootcamp. I wouldn’t consider myself a typical ‘hardcore’ personal trainer who shouts and carries on to keep his clients accountable so I think it’s safe to assume that they all love where we train and appreciate the atmosphere that is created.
Whether you get the feeling from your personal trainer, the people you are training with, where you are training and even the style of training you are doing, I believe you should always look forward to training and working towards your fitness goal.
So make sure where ever you are training that you thoroughly enjoy being there in that atmosphere!
Got Questions? Ask Below!
I’ve always found this subject interesting because I often get told by new clients that they have been doing a lot of core and ab exercises to help flatten their mid sections.
The short answer to this question is no, you cannot simply flatten your stomach by doing ab exercises and here is why..
‘Spot Reducing’ is a concept where you can theoretically focus on one particular area of the body (stomach) and perform exercises for that area and apparently your body will burn the fat in that localized area, this couldn’t be further from the truth.
Your body simply doesn’t operate that way.
Everyone is a little bit different as to where they store excess body fat and therefore they burn it off in different areas as well. The body will use this excess body fat as energy to function and recover as a result of exercise and there is no definitive way to tell exactly which area is going to be burned first.
The closest I have gotten to documenting ‘spot reduction’ is by taking tape measurements of my clients every so often to see which areas are dropping the fastest. But even then I structure my client’s training with a lot of variety so it’s impossible to tell which exercises have been responsible for the drop in body fat.
More so, dropping body fat is the result of an elevated heart rate to which your body responds by demanding more energy in the form of calories which equals more body fat burned.
Because the majority of ab exercises do not elevate and sustain a high enough heart rate, they make the process quite slow. I personally class the majority of ab exercises as ‘toning’ exercises, meaning they build lean muscle tone, strengthen and firm that particular muscle group as opposed to say running which elevates your heart rate and sustains it more efficiently.
So what can you actually do to help flatten your stomach?
High Intensity Interval Training of course! I’ve done a really helpful article of why it’s so effective so CLICK HERE to read it.
The process that I use to train my clients and keep their workouts efficient is to choose ‘one consistent cardio interval’ followed by 5-10 ‘toning’ exercises. You’ll do 30secs of cardio, then 30secs of toning then go back to the cardio. Go for as long as you like.
This method is super effective and more importantly keeps your exercise sessions fresh, fun and engaging.
Got Questions? Ask Below!
When Rev asked me to guest blog for Revs Fitness I was pretty honoured and also wondering what in the world will I write about – what is it that I have to share about my journey that could be relevant or helpful for others who need to or want to lose large numbers of kilos?
Well let’s start at the beginning. I have been a YO-YO-er since I was 17. Gaining and losing weight over and over again, never losing everything that I gained. It only got worse after kids until last summer I hit a maximum of 108.9kg. Life was about covering up, about hiding away and not drawing attention to myself. I had tried and failed at every diet program out there. At the end of the day I just didn’t have the ability to control my will power over food – I was a food addict.
This year (Feb 2016) I chose to take drastic measures to stop this cycle and overcome the addiction for once and for all and had the gastric sleeve surgery.
Now some may think of this as an easy way out but I am here to tell you it is just a tool just like any other diet and exercise program this tool isn’t designed to do the work for you – you have to work the tool. Yes, initially people who have been sleeved lose massive amounts of weight however if the core issues aren’t addressed after 6-12 months sleevers are able to start gaining the weight back by abusing the sleeve or not exercising.
As soon as my surgeon gave me the all clear one week after surgery I started walking 3kms 4-5 times a week. As soon as he gave me the all clear to exercise more rigorously at 3 months I signed up to the 6 week challenge with Revs Fitness. As soon as Revel checked in with me around 4-5 weeks of the challenge I signed up for 12 months worth of training. Why? Why did I make that jump from 6 weeks to 12 months so easily – because I know I have to.
After having the sleeve done I know I can lose bulk weight but I also know losing weight isn’t the only thing you need to look good. Properly defined muscle tone is important to getting your sexy back. How else are you really going to have killer curves? I could lose the weight without exercise but I would have been saggy skin and bones – that’s not the look I am after.
Most people don’t think about signing up to outdoor group training at the end of Autumn and then train throughout winter outdoors and yes even I was thinking I was crazy. What I was looking for was a connection with a trainer – I didn’t want to just go to a gym and be a number. I needed someone to notice if I was turning up, pushing me harder to correct my form or go deeper because they know I can push further and I found that with Revel.
In the last 11 weeks I have lost 11.4kg, (I have lost 34.4kg since the very start of this journey) but better than the number on the scales I have seen massive changes to my entire shape, my waist has come in significantly, my back muscles are becoming defined and my legs have completely changed shape with all the toning and cardio intervals.
So what are my biggest tips to staying motivated and achieving your goals?
Hopefully you have found one thing that has resonated with you. If you are looking to start your journey focus on doing one new thing, build yourself up to do it well then add another goal i.e if you don’t feel you can make a full lifestyle change start with one thing. Go along to 3 fitness classes per week and focus just on that, then once you have that mastered start by cutting out unnecessary calories out of your diet like soft drink, master that then add the next thing. Small changes done daily will add up.
At the end of the day believe in YOU and you CAN do anything.
Written by "The Shrinking Wife"
Follow her journey by liking her Facebook Page below
*Results will vary from person to person
One of the most satisfying feelings about fitness is seeing results. How good would it feel to see all of your early morning training sessions and prepped healthy meals come to fruition and reveal a trimmed, toned and stronger version of you? Well as I help more and more people with their personal fitness goals at Rockingham Bootcamp I am finding that most have never tried to measure their progress with anything other than a set of scales – which we all know can fluctuate like crazy!
#1 – Tape Measure
A fantastic way to measure weight loss (or muscle gain) is to use a tape measure to take certain points on your body, I usually take the following: Left Arm - in the middle of the bicep, Stomach - in line with the belly button, Hips - the biggest circumference of your butt and Left Thigh - in the middle. It’s really interesting to use this method because you get an idea of just where you are dropping cms from the fastest, with my clients I find they drop pretty quickly in the hips and stomach measurements.
#2 – Body Fat Caliper Test
Another method of testing is to use body fat calipers. Basically you measure different points on your body by using the calipers to ‘pinch’ that area. You then put all of those measurements into a calculator and it spits out your body fat percentage as well as a general idea of how much lean muscle you have and your body fat in kilograms. You can buy body fat calipers off of ebay quite cheaply and I use the “Jackson/Pollock 4 Method” on this website here to calculate body fat.
#3 – An Increase in Energy Levels
Being a trainer who enjoys seeing progress in his clients, I always found it so frustrating when clients would say to me they are “Feeling more energetic and alert from exercise” because I couldn’t measure that! Until now. Basal Metabolic Rate is the amount of calories you burn in 24 hours just to function normally. An increase in energy usually means an increase in your basal metabolic rate so if a client now says to me they are feeling more energetic I can refer back to this calculation and see the reasons why. You can use this calculator here to measure your basal metabolic rate. The only hold up with this method of measuring is that it only takes into account your weight (which fluctuates quite a bit). So I actually recommend getting a body composition scan to get a much more accurate portrayal of your basal metabolic rate.
#4 – Body Composition Scans
If I had my way I would have all of my clients get one of these done. They are one of the best ways to get a tonne of data to measure progress. They measure everything from body fat percentage, body fat weight, lean muscle weight, where you’re holding body fat on your body, the amount of lean muscle you have in certain areas (arms, legs, trunk), your basal metabolic rate, water retention, BMI (outdated measurement in my opinion) and that’s just to mention a few. As well as being a great array of measurements they are also very time-efficient as they only take 10 minutes to complete. You can find out if you have a scanner near you by heading over to the Inbody Website.
I really do recommend tracking your weight loss progress with other forms other than just relying on the scales. In my experience it is so enjoyable to see progress in more than one form and ultimately it acts as a motivator to up the training intensity a tad! Speaking of upping the intensity, head over and grab a free training program here
*Results will vary from person to person
Got Questions? Ask Below!
It’s so easy to fall off the bandwagon these days. It’s even easier when you’re alarm goes off at 5:00am and you start telling yourself, “I’m quite comfortable here, warm in bed, it’s going to be very cold outside with the low temp and wind blowing. I feel like I haven’t got enough sleep, I should probably just go back to sleep so I can function for the day.” Can you relate to this?
You know why people give up on their fitness goals? Because it’s uncomfortable..
Exercising for some people is uncomfortable
Cooking healthy meals for some people is uncomfortable
Eating healthy meals for some people is uncomfortable
Giving up 30mins of your day to exercise instead of staying at home, for some people is uncomfortable
Having to track your progress and take measurements, for some people is uncomfortable
Bottom Line: Working towards a health and fitness goal is uncomfortable
But take a second and think right now, when was the last time you worked towards achieving something? Was it a certain KPI at work? A small project at home? Perhaps saving for a holiday or something you wanted to buy?
Whatever that was, I’m going to assume it wasn’t easy and your busted your butt to get it! Am I right?
One could almost say that you worked so hard that you were uncomfortable whilst working towards it, do you see what I’m getting at?
To encourage change within your body you must be uncomfortable. If you are comfortable while working towards a health and fitness goal there’s a very good chance you aren’t encouraging your body to get stronger, toned and burn more fat. Ultimately your body is lazy, it wants to get stronger and firmer to do these exercises more efficiently and easily, it wants to get used to only 6 hours of sleep a night, it wants to use your body fat as energy to fuel your exercise and recover so that it can adapt to your workouts – If your body adapts to your workouts it too has become comfortable and now you’ll see very little progress (also known as a plateau)
So what do you do?
Be happy being uncomfortable. Take comfort in being uncomfortable. Know that because you’re testing your body and demanding more from it that it will look after you in return by adapting to what you’re doing and ultimately showing you progress for your hard work.
After that your biggest problem is going to be finding a workout routine that still tests you both mentally and physically – And take my word for it, that is the best problem to have. Download a Free Workout Here
So tomorrow…wake up…put on your workout gear…and get uncomfortable.
Got Questions? Ask Below!
PT: “How many sessions would you like to do per week?”
Client: “How many do you think I should do?”
PT: “ Three to Five..”
Excuse the little role play there, I just found that funny as I was writing it down because that is literally almost every consultation that I’ve had with a new client of mine after discussing their personal weight loss goals :)
I think the beauty of the conversation above is how much faith people put in personal trainers to give them a definitive answer as to exactly how long it is going to take to lose the 20-30 maybe even 50 kilos – with the usual answer being “It depends on how good you are with your eating.”
So let’s forget nutrition and focus on the training side of things for a change.
How many times per week for weight loss?
In short, 3 to 5 times per week. Weight loss specifically is about how many calories you ‘expend’ or burn VS how many calories you consume via food. Now as you would know there is an infinite amount of ways to burn calories when it comes to choosing the type of exercise to do it. I always recommend keeping one key point in mind when choosing it – Make Sure You Love It
Put simply, make sure there is some element (however tiny it is) of the exercise that you enjoy because that is what is going to keep to coming back for more before you start seeing results.
I use a very simple system with my clients. We choose a consistent ‘cardio’ interval to do for 30 seconds, then choose 5 to 10 ‘toning’ exercises to do for 30 seconds in between the cardio intervals, then we repeat that process 2 to 3 times. The result is a short 30 minute workout that is incredibly efficient at burning calories EVEN AFTER the session has finished.
Here is an example:
30 seconds each exercise
Run or Skiing
Run or Skiing
Run or Skiing
Run or Skiing
Run or Skiing
Kick and Lunge
Run or Skiiing
CG Push Up on Bench
Run or Skiing
Run or Skiing
Run or Skiing
REST for 1 minute
Repeat 3 times
How many times per week for toning up?
3 to 5 times per week
To be clear, toning up and weight loss are two different outcomes. Weight loss should be all about reducing the body’s fat stores where as toning up is about building lean muscle tone. Why would you want more lean muscle tone? Well put simply the more of it that your body has, the more calories you burn while at rest and the easier it is to keep unwanted weight off.
It also raises your metabolism, increases your strength (important for your eighties just so you can bend down and pick up a box) keeps your skin supple and ultimately fills out those areas where body fat once lived. Sounds awesome right? Why the hell wouldn’t you want to get toned up!
Toning Up sessions can be performed either in a gym or outside. You just have to plan your sessions beforehand so that you don’t lose intensity. In my experience (and opinion) toning exercises are more so associated with that ‘burning’ sensation that a lot of people are familiar with - “Feel the burn.”
That’s your muscles releasing lactic acid into the area that you’re stimulating, lactic acid is a bi-product of exercise so the more effort you put into your workout the more of this ‘burning’ sensation you tend to feel. On top of that toning exercises are usually ones that don’t leave you completely out-of-breath like traditional cardio exercises i.e running.
Toning exercises include – push ups, squats, dips, lunges, chin ups, bench press, leg press, leg curls, shoulder press…just to name 9 out of a probable million.
But rather than give you an example why don’t you just go and download a free training program here. It incorporates both the weight loss and toning exercises into some very short but effective sessions that take no longer than 15 minutes a session.
Got a Question? Ask Below!