Your workout should be the best hour of your day and high fives are as good as GOLD!
Its always the same spiral, you’ll try to get motivated. Others will try to motivate you. You’ll make resolutions, buy new shoes, write goals on your fridge. You’ll commit. You’ll post memes and read magazine articles about motivation. You’ll resolve, swear and promise.
And you don’t need to do any of it.
“Exercise until you’re happy” Long-time exercisers like me already get this. Workouts aren’t work when you like them. We want this to feel like a playground for adults; When running, monkey bars and getting dirty were FUN!
The brain isn’t second to the body; the mind is primary. When your mind is busy, it’s happy. When your body is busy, it’s healthy. Why do we chase the second goal first?
Your gym should make you happy. When you like going to the gym, everything else falls into place.
When your workout feels like a game, you don’t need external motivation. You don’t need to get “fired up” to exercise. You don’t need a magical green drink to get excited.
When you work out WITH people instead of BESIDE people, you have fun together. You behave as a team. You become friends. Sometimes, it’s the most positive interaction you’ll have with another human all day.
When you’re coached, you don’t have to motivate yourself to do the hard stuff; it’s out of your hands. Follow along, do your best, high-five. That’s it.
The hard stuff–motivation, planning, sticking with it–is taken out of your hands when you focus on HAPPY. Exercise until you’re happy; that’s it.
Join the Sweat Factory family and help Clermont set the bar a little higher, by getting a lot healthier. Get healthy and have fun with friends.
Start your journey with a FREE fitness consultation! https://crossfitsweatfactory.com/get-started/
“Why is getting healthy so hard? You already know the answer – your feelings. If you feel deprived of bread, you won’t stick to your gluten-free diet. The second you consider how you feel about eating salad for the next 113 days, you’ll convince yourself not to do it. The moment you scan today’s CrossFit workout and consider how you feel about doing three sets of 45 burpees with a bunch of people in a parking lot – you won’t feel like walking out the door and going. Will sticking to a diet make you happy? Absolutely. Will seeing your friends at CrossFit and working out make you happy? You better believe it will.” – Mel Robbins, The 5 Second Rule
When I first read this quote in Mel Robbins’ book, The 5 Second Rule, all I could think was “wow, how absolutely true is that?” We seriously do not recognize how much our thoughts and feelings impact every single decision that we make every single day, no matter how big or small.
We rarely follow our instincts and what we feel is right. Why? Because we spend too much time making our decisions and then fear doubt, and uncertainty begins to creep in and we are left to settle and unwilling to face change.
This right here is the primary reason why so many of us struggle with getting healthy and changing our diets: we are afraid of the challenge. We are afraid of feeling uncomfortable, of getting out of breath, of entering into uncharted territory. We let our feelings dominate every aspect of our everyday life, we cannot let them dominate our health, at least not negatively.
Getting healthy can be scary because we FEEL scared of the new things we are about to face, not necessarily because getting healthy is actually scary. In fact, it’s actually the best possible thing you can do for yourself, your life, and your relationships with others!
In order to conquer these fears and move toward the health, wellness, and lifestyle that we want, we have to learn how to separate what we need and want to do from what we feel about doing it.
What do I mean by this? Let’s take a look at my daily struggle with waking up and getting myself out of bed. When my alarm goes off, my brain formulates two very different questions, one being “should I get out of bed?” and the other being “do I feel like getting out of bed?” We don’t realize at the time, but these two questions mean two totally different things.
The answer to “should I get out of bed?” is always yes. I set my alarm to give me enough time to start my day without rushing and get to my appointments on time or to work when I planned. The answer to “do I feel like getting out of bed?” is almost always a resounding no. I’m still tired, my bed in comfy, I just don’t want to start the day yet.
The key here? One question and answer is productive and makes me a better person, the other holds me back and brings me down. But regardless of knowing these things, I usually stay in bed and start my day off the wrong way because I am making my decision based off of how I am feeling, not off of what is best for me.
To begin living our lives the way we want and to begin seeing the positive changes we want to see, we must enter change, every day decisions, and our health with a different perspective. We must work to remove our feelings as often as possible and go by what is right for us both in the present moment and for the long term.
Should I start going to the gym?
Do I feel like starting at a gym?
The answers to these questions are life changing and can either propel you forward into your best life or send you falling backward. Try putting your feelings aside and look at the answers rationally. What is best for you.
We can help you on that journey
DIETING VS MAKING A LIFESTYLE CHANGE
No two people lose weight the same way, there are an endless amount of factors that come into play, but there is one single method that can, will and does work for everyone: making a lifestyle change.
When individuals feel the desire to look better, feel better, and lose weight, they often turn to go on a “diet” to make those changes happen.
The thing with diets? They’re temporary and teach us nothing about the relationship we actually need to have with food. More simply, they’re unrealistic and set us up for failure.
Get this – according to the NY Times, there was a grapefruit diet in the 1930s where people ate half of a grapefruit at every meal out of the belief that the fruit contained fat-burning enzymes. Basically, people paid no mind to the other foods on their plate. All that mattered was that they were eating the grapefruit and that meant they would start losing weight.
Another historical dieting gem? The cabbage-soup diet of the 1950s. On this plan, people ate cabbage soup every day for a week alongside low-calorie meals in order to induce passing gas and thus lose weight. Silly? Absolutely. Realistic? Not one bit.
Although these diet examples are quite outrageous, they’re rooted in the same mentality as all other diet fads circulating the globe today. There is no focus on actual nutritional knowledge and science, but instead a focus on “ideas” that society claims to work, but in actuality are just simply used as money makers.
A diet can characteristically be defined as the following:
- Weight is generally lost quickly in a set period of time
- Foods are categorized as “good” or “bad”
- Eating habits are often based on environmental cues
- Calorie consumption is greatly restricted
- Progress is dependent on the number on the scale
- Temporary plan with an end date
The weight loss and dieting industry are worth over 66 BILLION dollars, yet more than two-thirds of Americans are still overweight or obese.
Why? Diets make you experience feelings of weakness, extreme hunger, exhaustion, mental stress, and food deprivation and do nothing to teach you about balance, moderation, and nutritional value. In turn, people cave from their diets and turn back to their old, unhealthy habits. If that isn’t proof that something is seriously wrong with our nutritional health culture, then we’re not sure what is.
The solution to the issue is pretty clear cut but it takes effort, commitment, PATIENCE, the drive to improve, and most importantly, knowledge! We must work to change our perspective to think about long-term success over short-term instant gratification. We have to make the decision to change our lifestyle rather than just search for a temporary fix. We need to place our focus on learning about various foods, nutritional value, balance, moderation, and feeling good!
A lifestyle change can characteristically be defined as the following:
- Eating healthy, nutritious, whole foods to nourish your body
- Practicing moderation, not restriction
- Exercising on a regular and consistent basis
- Relying on your body to tell you what you need
- Losing weight at a safe and healthy pace (1-2 pounds per week)
- Measuring progress beyond the number on the scale
When you begin to shift your focus to change your lifestyle, you are choosing to be kinder to both your body and your mind. Is there anything better than that? No way! And as mentioned earlier, this is the best way to guarantee losing weight, gaining strength, and feeling good, AND it can work for everyone! No diet pills and no cabinet full of supplements needed.
Great ways to begin changing your lifestyle:
- Choose water over sugary beverages
- Carry a reusable water bottle with you at all times
- Eat breakfast
- Pack healthy snacks when on the go
- Eat more vegetables
- Watch portion size
- Meal prep for the week ahead
- Get active in some way every day
- Exercise at least three times a week
- Focus on how you feel, not the scale
The BEST way to kick off your lifestyle change? Take action today.
Start with just one thing you’d like to see change and use that as your primary focus and fuel to begin and keep going. Set small goals for yourself with positive rewards in place for when those goals are met. Get a friend involved in making the change too, that way you both can work to hold each other accountable. If looking into the foreseeable future is too overwhelming for you, turn it into a 30-day challenge!
Take change one day, one month, and eventually one year at a time and you’ll be amazed by the results. You want to look better, feel better, live healthier and live happier? Don’t try some fad diet, change your lifestyle.
As always we are here to help. Here is a link to set up a No Snack Intro
I know the thought of giving up part of your Sunday to meal prep can be daunting. It doesn’t have to be that way though!
Nutrition coaching at Sweat Factory Crossfit is designed to make it easy using some tricks that have helped over 10,000 people see amazing results.
Here are 4 useful tools in the kitchen!
1. Crockpot/Instant Pot
Instant pots are like crockpots on steroids. The goal is that you set it and forget it! This allows you to throw some ingredients in there and continue prepping 1-2 other options to increase variety without having to do all the manual labor cooking.
2. Muffin Tin
Some of our favorite recipes use a muffin tin, like the egg muffins and meatloaf muffins. This allows your prepped foods to be perfectly portioned in about 3 ounces.
3. Food Scale
What we “think” is 4 ounces, if often not close when it comes to the guessing game. It’s important to dust off those measuring tools to ensure you aren’t getting too much or too little. Weight loss is about calories in vs calories out and we want to make sure if you are taking the time to prep, that you are eating the right quantity to see the results you are looking for!
4. 3-Compartment Containers
Once your food is prepped, take the few extra minutes to portion it out into contains so that your Sunday Meal Prep is truly, grab and go during the week. How often have you had great intentions buying food, maybe even cooking it and forgetting about it or letting it go to waste? We have ALL been there. Portioning your food into containers allows you to just grab and go when in a hurry or exhausted after a long day.
We hope you have these tools, but if not, just start with one! Keep it simple and just take one step at a time!
How else can I help?
What should your snacks consist of?
The most ideal snacks are balanced containing low sugar and high fiber carbohydrates, protein and healthy sources of fat. Combining all macronutrients together will help you stay full and satisfied until the next meal.
Tip: plan out your snacks for the week by pre-portioning them into little baggies
Schedule your FREE nutrition consultation here. Nutrition Consultation
What’s the best bar?
Many bars are loaded with sugar and carbohydrates or only high in protein. You want a bar that’s balanced with carbs, protein and fat. If a bar has sugar listed in the first 3 ingredients, put it back on the shelf.
Tip: Try The Perfect Bar Minis, RX bars or Low Sugar Kind Bars
How to plan for success?
When you know you are going to be on the road or traveling, try to bring something with you to hold you over and avoid the drive thru. Try bringing an apple with nuts or a balanced bar. Consider packing a little cooler if you know you will be in the car all day to bring your lunch and snacks with you.
Should you drink your calories?
It is much easier to drink your calories than eat them, which means the calories can add up quick! There could easily be 500-600 calories in one smoothie with all the fruit and other ingredients. Smoothies can be quick and easy options when on-the-go, just beware of how much you are packing into that little cup!
Tip: when making a smoothie just use one serving of fruit, load up on veggies such as spinach or kale and add a little healthy fat from nut butter or avocado.
Schedule your FREE nutrition consultation here. Nutrition Consultation