How To Make Any Diet Work

There are so many different approaches to losing weight.  To name a few: low fat, low carb, high protein, no sugar, 5:2, fasting and so on.

Each approach has its merits (well mostly anyway) and my approach I guess is a combo of many different ideas taking the best from each in regards to improving health while losing excess weight.

I don’t have a trendy name for my approach at FitterFaster, although it could loosely be linked to most Paleo, lower carb, no junk food plans.

In fact, if you examine all of the successful diets carefully, you’ll find that most have more in common than they are different.

And its these things I mostly focus on.

The following tips and strategies will work no matter which plan you are following and are what my programs are based on:

EAT REAL, WHOLE FOODS MOST OF THE TIME

Modern diets and weight loss programs nearly all focus on this because its been proven to provide better results and is sustainable.  In the late 1900’s and early 2000’s  there were many plans that used shakes, bars and other special meal replacement type products as well as special biscuits and similar that you ate instead of real food.

While some programs still focus on these, mostly its because the manufacturers of these products are the ones promoting that particular plan.  You do not need these special products to lose weight or keep it off.

Instead, focus on eating real food; vegetables, meats, poultry, fruit, eggs, fish and seafood, with some nuts and seeds.

BE HUNGRY SOMETIMES

I do promote that you should not be feeling deprived or starving while trying to lose body fat.  Constant hunger will result in cravings and end up with you bingeing and most likely giving up. No one can sustain a program that leaves you starving and unsatisfied all the time.

But…….. if you want to lose excess body fat, you’re going to have to allow your body to ‘need’ to use some of that fat as an energy source.   This means, that you have to eat less (provide less energy via food) to enable that to happen.

It’s good to feel a bit hungry before eating again.

This means you’re on the right track.  Just don’t confuse cravings and habit-eating with real hunger.

A benefit of eating real food is that you actually start to experience real hunger because you’re not eating all the additives and chemicals added to processed foods that are added for the simple task of keeping you craving the food.  Real food doesn’t have these additives

When you’re slightly hungry, your body is forced to start using your body fat for energy.    If you’re constantly topping up your energy stores by too much, you’ll never tap into your body fat.  You may maintain, but you won’t lose.

Don’t end up ‘starving’ though.

This will, probably sooner than later end up with bingeing and eating more than you need.

There are 2 ways to do this;

EAT LITTLE AND OFTEN – this is the usual approach I suggest at first when you’re making major changes to the type of food your’e eating.  Topping up often, but keeping meals and snacks smaller should result in slight hunger most times before your next feed, but you should never be really, really hungry.

EAT MORE BUT LESS OFTEN – Once you’re eating the right kinds of foods, you can swap to this method.  But you don’t have to.  If Less but more often is still working for you, stick with that if it fits into your routine well.

There are many ways to do ‘eat more but less often’  such as;

  • Fasting overnight and through the morning and then eating a larger lunch and tea.
  • Eating 3 larger meals per day and no snacks
  • Some even eat a large breakfast and lunch and then skip their evening meal.

All of these can work as long as you’re eating enough at those meals/snacks  that you don’t end up starving between feeds and therefore bingeing

A side note:  Fasting does not work for all people.  Men are more likely to achieve success with fasting than women and anyone with higher stress levels and some type A personality people do not do well with fasting.  These people need more regular feeds to keep their hormones in check.

FAT LOSS WILL NOT HAPPEN IN A STRAIGHT LINE

During your journey to a lean body, you’ll find that you have spits and spurts of success seemingly despite what you’re doing at the time.  This is not a tip as such, but something you really need to know.

I’ve written about this before and you can find that article here: Transformation In Stages

To summarise, you’ll drop some weight, then plateau for a while, maybe even gain some before losing again.

The key here is to maintain between those fat loss efforts and not gain if possible (which it is)

Taking part in challenges and concentrated programs is great to give you that boost of fat loss (as long as they’re not extreme and result in large rebound weigh gain) but in between, you need to maintain most of the habits that caused the fat loss before putting in a big effort again to lose some more.

The older you are, the longer it will take – sad but true.  It’s not impossible though, you can do it and you can get there.

You just need to keep going long enough to get there.

And this is where most people go wrong.  They try following a program that they just cannot stick with for long enough to get to where they want to go.

My challenge programs focus on establishing the habits that you can and should maintain long term till you reach your goals.

We all know someone who did an amazing and fast transformation at some time.

I bet you also know many that put that weight all back on plus more.

Those people missed the bit where they learnt how to maintain their new body.  So while their results were perhaps amazing, they were also short lived.

They would have been heaps better off losing the weight in  a way that enabled them to keep it off.   This doesn’t have to mean slow, it just means smart!

  • YOU’LL NEED TO EXERCISE

Almost all successful fat loss programs include some kind of exercise. From really extreme multiple times per day to walking a few times per week and everywhere in between.

Exercise is a part of successful fat loss and body transformation and is key to maintaining those results.

I occasionally do online nutrition programs without exercise and participants can and do lose some body fat.  More importantly, they learn how to eat healthy, real food again and this leads to long term results.

At some stage though, those people are going to have to add exercise to be really happy with results.  I always include exercise as a non-negotiable part of my programs or at the least, as an add-on from time to time.  Those that add the exercise component ALWAYS get better results without exception.

If you’d like me to send you tips and strategies to lose body fat and maintain that loss while improving your health at the same time, complete your details below.  Subscribing will also keep you updated about when I’m running my online challenges and programs as well.

I won’t share your email address and will only email you every 2-4 weeks.

 

Feeling Anxious, Depressed, Down or Sad?

 

Feeling down? Anxious? Depressed?
Before you try meds, try this…

It’s free, all-natural, fast, and possibly the most powerful mood-lifter ever. It’s called serotonin. And your brain manufactures it, naturally, when you do a few smart things I’ll explain below…

According to WebMD, “Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin. This includes brain cells related to mood, sexual desire and function, appetite, sleep, memory, learning, body temperature and social behavior.”

4 decades of research by thousands of the most respected PhDs in the world indicate that when you have a shortage of serotonin it can lead to depression, obsessive compulsive disorder, anxiety, panic and even excess anger.

You’re not yourself when you’re down, anxious or depressed. You just want salty or sweet foods that pack on the kilos, you’re tired all the time, nothing makes you happy…and it spirals downward from there.

Family and friends notice, you feel self-conscious and uncomfortable, your work suffers, relationships suffer, and life is joyless.

It’s no way to live.

But so many live in that grey twilight EVERY DAY, and unnecessarily.

Maybe you feel trapped, almost like you’re drowning. You see what’s happening, but you’re not sure how to break free from the anchor that’s pulling you down.

You may even think you have a serious problem. And you need medication. But odds are you don’t.

You may just need a serious boost of serotonin.

And it’s so easy to get. Because your brain makes it. All you have to do is “tell” your brain to do it.

Here’s how…

15-20 minutes of good exercise – even just going for a fast walk. Followed by a healthy meal.

Do that today, and you’ll instantly feel better.

Then tomorrow do it again. The day after that, do it again.   And eat healthy all day long.

By the end of the week (if not sooner), you’ll be free of that depression anchor. And you’ll be on your way back to the person you want to be: positive, loving, supportive.

And if you keep getting those “daily victories” of 15+ minutes of exercise (even just a vigorous walk), and keep eating the things you know you should eat…

…that anchor of sorrow and self-pity can never re-attach itself to you.

But it gets even better. Because consistent daily victories melt away the fat so you drop kilos and cm’s, sleep better, have more energy, brighter eyes, do better work, be a better partner, parent and producer.

Daily victories give you a better, happier, more wonderful LIFE!

If this makes sense to you, and you’d like some guidance on exactly how to WIN every day, so you become the person you most want to be and have the body and life you most want to have…

Join us today in our 100% FREE Facebook group called Get Fit Maryborough.

Just click the link below and we’ll approve you immediately. Here it is:

MORE INFORMATION ON GET FIT MARYBOROUGH

Once you’re a Member, here’s what you get…

The complete SmartStart exercise and nutrition system, including:

– Free workouts you can do at home, in the park, at your gym or anywhere you like, and anytime you want, alone or with friends. There are different ones for different fitness levels, they’re simple and VERY effective at burning fat and toning your body. This way you always know what to do and how to do it to get the best results in the shortest period of time…so you’re never confused about what really works.

– Free recipes that are healthy, delicious and satisfying so you always have a simple, smart meal waiting for you.  You’ll start with over 30 of our favourites and get new ones every week.

– A private group where you can get support from me and other participants.   This is THE secret to getting the body and life-changing results you want by making exercise and healthy eating a way of life that makes you better and stronger every day.  Unlike programs and products that you buy and are left on your own, with Get Fit Maryborough I will be your coach every day.  Ask questions, be accountable, get daily support.  I’m here for you.

– Success stories from women and men right here in Maryborough, so you get and STAY inspired, and build your belief that you can do it, too!

– Free support community so you’re not alone anymore. Surrounding yourself with other people who have the same goals is proven in study after study to be one of the most powerful success strategies. Now you can easily connect with others here in town who are just like you. You can find a workout or accountability buddy. And you can support others in need…because the more you give, the more you get.

– PLUS…you can attend live, in-person workouts at FitterFaster from time to time with the best personal trainers and coaches in Maryborough…for just a $10 donation to charity.

The Get Fit Maryborough way is about meeting you where you are. It’s about being realistic and progressive. But that doesn’t mean slow. It means smart.

Because the reality is that most people, probably including you, just want to look and feel better, and know you’re getting healthier. You just want to feel more confident wearing your favourite clothes and doing your favourite activities.

If that makes sense to you, then join us today.  The Get Fit Maryborough is 100% free and it’s full of over 100 people (and growing) from right here in town just like you. People who want to be the best version of themselves.

You can join any time and you’ll start to receive emails from me straight away and several times per week to educate you on the best ways to get results and to keep you on track.

Click this link to find out more information and to join

Go here now ==>GET FIT MARYBOROUGH

I’ll see you on the inside!

Jo

Even If You’ve Failed Before, You Can Achieve Success. This is How…..

I love learning, I know weird!  If only I had this passion when I was at school.  Not that I didn’t do well,  but everything seemed like such a chore then.  But I really enjoy learning, reading, researching and making action plans, systems and working out how to make things happen.

2017 has been all about learning new stuff for me.   The biggest course I’m tackling at the moment is all about the neuroscientific approach to transformation coaching and is a 12-18 month course devoted to how our brains work, learn and change.

Another is a shorter one about habit change and I’ve just finished 2 nutrition courses; one 12 month one about the coaching of nutrition and a 6 month one to improve my actual nutrition skills so that I know the advice I give for transformation and general health improvment is accurate and up to date.

I’ve just started a new course about Metabolic Syndrome and the implications to our health and what I can help people do about it.  This course sets me in good stead with the latest research and to work in conjunction with other health professionsals to help manage conditions such as metabolic syndrome and the accompanying issues such as diabetes, heart disease etc.

One thing I’m learning right now (which I guess I already knew but didn’t think was as important as it is) is that we all learn and are able to change habits (or not) in different ways.

Have you ever looked at something and thought:

  • I’m not even going to try that, I know it won’t work
  • I’m hopeless, I’ll never stick with it
  • I already know all that, I just don’t do it
  • That will never work, I’ve tried it before.  I need something different
  • They just don’t get it.  My situation is different so it won’t work for me

I’ve restructured the way I deliver my challenges and programs over the past 12 months too.  I’m taking a more habit-based approach, so while I deliver the content in one big hit at the start, during the challenge, I focus on one thing at a time with education and really getting participants to focus.

You can work out how you best learn and apply change by answering the following questions true or false.

 

  • When setting resolutions, I easily keep them even if only I know about them
  • I need to tell the world what I’m going to do to be accountable
  • I’m really good at sticking with something if someone else is holding me accountable
  • I need to know the whys in order to make changes and will ask heaps of questions before I can convince myself to follow a plan
  • If someone tells me to do something or expects me to do something, I’m not likely to do it
  • I need everything set out in absolute detail for me to stick with it
  • I don’t want the details, just the steps.  Just tell me what to do, I’m not interested in why
  • I easily make time for myself and keep promises to myself always
  • I keep promises to others, but not always to myself

The answers to these questions can help you to determine how much detail you need, whether you need a coach or buddy to work with, whether you should announce your intentions to everyone, or whether you’re best when working on your own and doing stuff by yourself.  Or some kind of combo of all of the above.

Depending on how you learn and how you make changes, your journey through some of my programs and challenges will be slightly different to other peoples’ too.

I know from experience that some people can just drop and change everything at once and this works best for them.  They easily follow a plan to the ‘t’ with barely any side tracking or second guessing.

Others need to make the tiniest changes one at a time to avoid overwhelm.  They need to slowly make progress.

Others need to work in groups or be accountable to a coach and their peers in order to stick with it.

Others want to keep it all to themselves, not to surprise people at the end, but because they’re busy researching, asking questions, analysing and assessing everything before deciding if it’s right for them.

And then there is everyone in between.

Of course, the answers to these questions don’t change the fact that you actually have to make changes to see results.  So even if you like to work privately or you need to know all the ins and outs to get going, you still actually need to get going before anything will happen.

So as we head towards the end of another year – yes already, its’ not that far away, make sure you take stock of what you are going to achieve in the next few months and beyond. And then take action.

To find out about my training programs at FitterFaster, complete your details in the form below.   I will simply email you some info that you can check out and make a decision upon.  I won’t hound you with calls or anything like that.

Alternatively, if its prior to September 21st 2017 and you’d like to join my 14 Day Ditch the Junk Challenge, you can register here:  DITCH THE JUNK

I’m Going To Get Started when………

When are you going to start?  I know you’ve been thinking about it, possibly planning, researching, following blogs and posts.

When you are going to start?

When you’re less busy?

When you find someone to do it with you?

When you’ve lost some weight first?

When you have some more money?

When you change jobs?

When you’re a bit fitter?

After the (insert event) is over?

Next Monday?

Next month?

Most of us wait till the perfect time to get started on new things.

Especially those things that we’ve never done before, or that we perceive will be painful or difficult.

Its perfectly normal to think everything has to be in alignment before you can start a new project.  But you know what?  This gets you absolutely nowhere.

You’ll get nothing if you don’t take action and start something.

I’m here to tell you that there will never be that ‘perfect time’

Of all the moments in your life – millions of them – they could all be the perfect time to start.   Yes, every one of them.

Because starting doesn’t have to mean that every single thing has to change.

You can still have lots of the things you have now, even if you change some things

“Really?  You mean life as I know it now won’t end if I decide to do something about my health or body fat?”

Just because you take some actions to improve, doesn’t mean everything has to change.

You have to stop thinking in black and white.

All you have to do is start

Take some action.

Stop reading about it, thinking about it, researching it and actually get started

Contact that coach

Clean out the kitchen

Choose a healthy meal TODAY,  yep, the very next meal you eat

Go for a walk, go to the gym, dust of the equipment in the spare room and USE IT

Starting means just that – GET STARTED

Take some action today.  And them tomorrow, do it again.  Take more action.

Stop thinking about what you’re going to do and get started on some part of it.

You don’t have to change everything at once.

Maybe you’ll just start an exercise program

Maybe you’ll start eating a better breakfast

Maybe you’ll cut back on your alcohol consumption

Maybe you’ll stop snacking on the couch or in the car

Maybe you’ll start replacing your drinks with water

Just Start   Take Action   Make it Happen

It if feels hard, keep going.

Its normal to resist change, for it to feel difficult but you just have to keep moving in the right direction.

Any action in the right direction is making it happen.

Stop thinking black and white

Everything doesn’t have to change for you to make improvements

Expect some resistance, but keep moving

Take some action every day, anything

Get support if you need to, but don’t wait for it.  Keep moving anyway

To find out how to get started with me ‘having your back’  complete your details below.  I will send through some free and no-obligation information on how my programs can get you on the road to success.

 

 

Can’t budge that last few kilos?

A lot of men and women are close to their ideal weight. They may only have 2-6 kg or so to lose, but it just won’t budge. Is this you?

There are many reasons why this may be. It could be that the program you’re following is not right for you, or that you’re not following it as carefully as you think you are.

Other reasons include:

You have high cortisol levels

High levels of the stress hormone cortisol will absolutely stop fat loss in its tracks. If you wake up thinking of everything you have to do or you are racing from one appointment to another, chances are, you have higher than optimal cortisol levels.

Do you need coffee to function well? Do you race around after your kids, race to get to work, race to get tea and other things organised?

Chronically high cortisol levels increase appetite, increase cravings for sugar and fat and increase fat storage. Find a way to switch off every day and get yourself organised.

You’re eating too much healthy food

While I”m all for the Paleo style diet, you have to remember that just because its healthy, doesnt mean you can eat unlimited amounts of it.

Foods such as nuts, coconut products, meats, eggs and seeds, while super, super healthy and extremely good for you, are all high calorie foods that need to be eaten in suitable amounts or they will cause you to gain weight and/or stop fat loss.

The overeating of these types of foods is becoming a massive contributor to stalled fat loss program and even weight gain.

You’re not eating enough vegetables

Eating enough vegetables has many great benefits, all of which will contribute to fat loss or lack of fat storgae

Providing satiety (they make you feel full) is one benefit as is an increase in fibre intake

Lots of nutrients. The more nutrients you can get into your body, the healthier it will be in all ways. You’re also less likely to have cravings if you eat more vegetables, simply because you feel fuller and you’re providing your body with the nutrients it requires.

Some vegetables such as those from the Brassicaceae family (cabbage, broccoli, cauliflower, kale, boc choy, etc) also help with oestrogen balance in your bodyimages

Your have a hormone imbalance

Many women, especially those of childbearing age or older, have an oestrogen dominance problem. Some causes of oestrogen dominance are; exercising too much, pesticides and plastics, soaps and other personal products and some of the chemicals they contain and even things such as carpet and furniture and the chemicals they expose us to. Diet plays a big part in controlling oestrogen dominance with one simple thing listed in the item above.

You don’t get enough sunlight on your exposed skin

Vitamin D acts like a hormone in our bodies and levels have been recorded as lower than ever, most likely due to the overuse of sunscreens and other habits to reduce sun exposure. Low levels have been associated with allergies, fatigue, cancer and yes, fat gain. You can supplement, but its not advised without the advice of your healthcare provider who should test your levels first. An easier way to ensure healthy levels is to expose your skin for a short time each day to direct sunlight. I’d avoid your face and neck though, don’t want to risk more wrinkles!! Remember, just a short exposure to your arms, legs and/or torso will do the trick.

You’re not getting enough sleep and/or good quality sleep

This is perhaps one of the most important but most neglected points. Lack of good quality sleep. In order for you hormones leptin and ghrelin to remain in balance, you absolutely must be getting enough good quality sleep. In simple terms, leptin tells us we are full and ghrelin tells us to eat. Guess what! Lack of sleep causes a rise in ghrelin, meaning cravings and hunger and a drop in leptin. Sort this out guys. Get the best quality sleep you can and aim for 7-8 hours a night. Any less, and you’re fighting an uphill battle.

So how did you fare? Got all this sorted?

These are just some of the things that could be reasons why you’re not losing the body fat you think you should be.

Comment with the things you struggle with and email me if you need further information or help with any one of them. I’m happy to help you any time. Just reach out

Sometimes its just that you feel you cant get started.  Like you just can’t get your head in the right space to make any leeway.

I can help you make the changes that will help you to lose those last few kilos.

Complete your details below and I will send you no obligation information on how you can do just that via my training and nutrition programs.

Eat More And Stop Exercising

“I know what I need to do” is a statement I’ve heard too many times to count.

“Then why aren’t you doing it?” is the question that comes to mind.

I believe it is because what you think you need to do is based around the idea that you need to eat less (and therefore go hungry) and exercise more.

Is that right?  Can you relate to this?

I bet you’ve struggled with a diet at some stage.

Deprivation, hunger, restriction, failure, effort are all adjectives that could describe the experience of ‘going on a diet’.    But it doesn’t have to be like this.

My programs are based on the concept of Eat More and Exercise Less.

Yep, as a personal trainer specialising in fat loss and superior fitness, these are my recommendations.

They are based on the idea that most of you are not eating anywhere near enough nutritious food.  Your body is practically starving for nutrients.  And this is causing you to be hungry, to crave unhealthy foods (and then eat them) and to put on more and more weight over the years.

To counteract this, you’ve probably been on at least one restrictive diet and possibly even added exercise to the mix in an effort to burn off more calories.

Sound familiar??

There is a better, more sustainable way to achieve lifelong fat loss and fitness so that you can stop struggling, stop being hungry and stop thinking you have to exercise  for hours each week to see results.

This can solve the problems of:

  • I don’t have time
  • I hate ‘diet’ food
  • I can’t stand being hungry
  • Cravings
  • No Energy

The first thing I like to solve is the dilemma of ‘starting your diet Monday, lasting a few days (if you’re lucky), falling off the wagon and then promising to start again next Monday’

I do this by prescribing more food, not less.  

Yes, you’ll have to limit some foods that you previously may eaten a lot of, but you probably know that already.

Instead of just taking these away though, I share delicious recipes and snack ideas that actually fill you up both physically, so you’re really not hungry and also with nutrients so your body can start to work with you instead of against you.

A body starved of nutrients, will send signals that increase hunger and cravings – exactly what you don’t need when you’re trying to lose excess body fat.

If you’re not getting enough nutrients via your food, your body will also send signals that decrease your energy levels so that you conserve the small amount of nutrients you are getting.

So you end up starving hungry, you crave anything and everything and you have no energy.  Not exactly how you want to be feeling.

And what about my prescription to exercise less?  How does this work when my job is to get you to come to my fitness facility?

 

The problem with ‘exercising’ is that there is no real plan.  You do what is convenient in your schedule, whether that is joining classes, walking, running, following at home videos or programs.

Over time you need to add more and more exercise to see improved benefits.  Your body adapts so that it requires less and less effort and energy to achieve the same thing.  So you’ll need to do more and more to get benefits.

The type of exercise and how I program through a series of cycles prevents you from adapting like this.  Yes, you’ll get fitter of course. In fact much fitter than by just exercising, but you won’t have to keep on adding more and more to see benefits.

And, you’ll also continue to see your body changing; getting leaner, getting stronger, muscles toning, more energy for as long as you keep nourishing your body and training instead of exercising.

I also run regular concentrated efforts for my clients through the year where we challenge you to focus on your particular goals really seriously for shorter periods and then move back into maintenance mode for a short time before going hard again.

Cycling this way means you can continue to get great results AND maintain them.  Unlike those diets of past where you may have lost some weight (if you were able to sustain the diet for long enough) but then you regain it and some before starting again.

This way of thinking; that is, Eat More and Exercise Less eliminates boredom and is so much more time efficient.

It’s a total shift in thinking from deprivation and suffering to living life to the full and having a whole new attitude towards health and fitness.

To find out how you can start training with me and stop dieting, complete your details below.  I will send you no obligation information about my JumpStart To A New You Program.

Once you receive the information, you can decide to get rid of your excuses and give it a go (full instructions will be included) or if not, I will add your email address  to my newsletter list if that’s okay so I can send you free information on how to make changes at home to improve your health and fitness on your own – the real way, not the deprivation way.

If you have any questions at all about how you can finally break free of the diet and exercise cycle, just email me any time jo@fitterfaster.net.au