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

The Goal Based Approach Usually Doesn’t Work

We’re always told to set goals.  Make them measurable.  They have to be S.M.A.R.T. goals or you won’t achieve them.

But what if this doesn’t work – and guess what, it often doesn’t.

You’ve set the ultimate goal.  You’re going to lose 10kg by 1st September.  Great, an exact amount by an exact date.  You’re all set.  Go!

But goals aren’t automatically achieved just because you set them – you knew that though didn’t you.

What about when other priorities get in the way?

Your family

Your job

Your sister’s, boyfriend’s, aunt’s 21st

Unfortunately, that Ultimate goal didn’t allow for those things.

So while I still advocate knowing where you want to go (eg. set the goal)  a much better approach is commonly known as the habit based or skills based approach.

 

And this is how I base my programs.   Yep, all my challenges and all my ongoing programs take a habits-based approach.

That is, you work on and focus on the skills and habits that will help you achieve your goal or goals rather than just focusing on the end point.

I call these ‘Process Goals’ with the idea being, to set daily and weekly goals of habits or skills that you will put into place.

Some Process Goals ideas are (depending on  your ultimate goals of course):

  • Training 3 times per week
  • Getting to bed by 10pm
  • Drinking 2 litres of water every day
  • Adding vegetables to your 3 main meals each day
  • Having alcohol just one day per week

And so on.  The best way to approach this is to pick the 1-3 Process Goals that you think you’ll be the most likely to achieve first.

There is absolutely no point in saying you’ll get to bed by 10pm every night if you are a shift worker.  Or saying you’ll eat fish 3 times per week if you can’t stand eating fish!

My programs will guide you towards the habits that will give you the best results in a broad – average person sense.

For most people, those habits are the ones you should choose from first because they address the most common imbalances and bad habits that I see.

But, YOU may require a different approach.  It may take you smaller steps, or you may be ready to jump ahead.  And that’s where my coaching comes in.

I’ll be the guide, but YOU choose the destination and the path we’ll take.

 

My JumpStart To A New You package gets you started (in 4 weeks) on your journey or it picks you up where you’re already at.  You may already have a good fitness base, or you may be starting from the least fit you’ve ever been.

Either way and anywhere in between, I will guide you towards what you wish to achieve.

You can find out more about the JumpStart To A New You Package, including that it is just $79 all inclusive by clicking here:

JUMPSTART DETAILS ARE HERE

Imagine eating delicious food like this every day and NOT being hungry – Really!

As a client at FitterFaster, you don’t just learn about exercise, it’s the full package – food, recipes, training, lifestyle

You can email me any time also if you have questions  jo@fitterfaster.net.au

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avocado-cranberry-grilled-chicken-salad-healthy-vegetable-food-diet-recipe

Why Isn’t My Training Working?

Let’s face it, exercising is not a new thing.  Back in my younger days, I remember aerobics was a new thing.  Complete with spandex g-string leotards, women (and a few men) hit the group fitness scene to exercise to music.

There were also those ‘gym’ guys.  A strange breed back then of mostly men that were working on building muscle in gyms equipped with pretty much just barbells and dumbbells.

Then there were those few that were into running.  Unlike these days where you see lots of people out and about walking and running, those hitting the pavement were in the minority and seeing one was pretty rare.

Nowadays, we all either exercise ourselves or have lots of friends and family who do.  Gyms, boot camps, CrossFit, step classes, aerobic classes, spin classes, triathlons, running.  You name it and we all know someone doing it.

But are all these people getting results?  Are you?

To be honest, most people fall into one of two camps.

There are those that just don’t train hard enough.  Pretty much as soon as it starts to hurt (or feels like it might soon) they stop.  A slight sweat may break and breathing may become heavier sometimes, but usually, they’re just not training hard enough often enough to see great results.

Then there are those that train really hard, which is great.  But not when you’re doing it day in, day out and not allowing enough recovery.  You’ve probably heard that you don’t get fitter or stronger during the workout, but in between when you recover.   The people in this group usually know this, but somehow feel that it doesn’t apply to them. They think they just need to do more, do it faster and do it harder all the time.  They believe that they’re not getting fitter because they’re not doing enough. Which is probably exactly the opposite of the real reason.

This graphic shows how your fitness level can decline when you don’t allow enough recovery time so that your fitness can improve

It shows how at point A, you do a workout and your performance or fitness level actually declines for a short period.  At point B, you make a decision (or your coach makes a decision) to train again or recover for longer.  If you haven’t recovered sufficiently at Point B and you train again, you head down the red line to over training.  If however you recover or rest long enough and then train gain, that green line heads up to a new level.

You can temporarily overtrain without too many issues, but if you do it week in, week out, your fitness and performance level will DECLINE, you’ll get sick and you may get injured more easily.

 

The thing with both these camps is that at first, results did happen.  You did get fitter. You felt stronger and things were feeling great.  But you hit that plateau where nothing seems to happen or you end up injured, sore and sick all the time.

 

This is why you need a fitness coach.

It is extremely hard to see from your own side, what is happening or not happening as the case may be.  Being objective is hard when it concerns your own body and your fitness.

Having a good fitness coach gives you the following:

-You will significantly reduce your risk of becoming injured or over/under trained

-Having a coach makes fitness fun again.  Instead of the same boring workouts over and over, a good coach will get your results while making training exciting again.

-You’ll save time and energy that you may otherwise spend researching training and nutrition programs.  A good coach will do this for you and help you work out what works best for you.  They can objectively plan towards the future without dwelling on the past. Something most people cannot do when it involves their own progress

-A good coach will push you harder than you’ll push yourself if you’re one of those in the first group above.  However,  a good coach will also be sensible about this and will know when you need to back off, have an easier session or even rest instead.

-A good coach will make sure you’re doing enough without doing too much and don’t end up in the second group either.

-A coach will help you get past those stumbling blocks.  These will inevitably occur – whether it’s that old excuse that keeps coming back or helping you to work around situations beyond your control

-A good coach will cheer on your successes and encourage you during your challenges.  They will help you to acknowledge and appreciate the small wins while simultaneously keeping the big wins in their focus.

-They will also ensure you reach your goals sooner than you would have on your own

-A good coach will not whine and winge about what went wrong.  But instead, they’ll help you to work out ways to fix it and move on

-They absolutely believe in continual self-=education and exploring new ideas that can help you win more often.

These are all great reasons to get a fitness coach and I highly advise you to get one.  Whether your goals are performance related (ie you’re training for an event or sport) or you wish to lose some body fat, get more energy to run around with your kids or improve your health a coach can help you to get there faster.

In Maryborough we have many different options for fitness training with something to suit everyone.  I even have my Get Fit Maryborough group which is the perfect solution for anyone who wants personal coaching but cannot join a gym for any reason.  Get Fit maryborough is a free service I provide via a Private Facebook group.

GFM  allows you to have your own personal coach (me) on call any time.   You can do your workouts at home at any time; when it is convenient for you.  Before your family gets up, after they’ve gone to bed, during nap time or before they get home from school.  It’s perfect for time-poor people that just can’t get to the gym because of work hours or family commitments.  You can achieve fantastic results with challenging workouts, nutrition planning and ongoing inspiration and motivation from myself and other participants.

Check out Get Fit maryborough here:  Get Fit Maryborough

Or if you’d like to find out how to join us at FitterFaster, fill out your details below and I will send you all the information about how to get started.

Alternatively, you can email me jo@fitterfaster.net.au or call/text me on 0429 612975

 

How To Get Started Even If You’re Not Ready Yet

Have you ever wanted to get started on something, but the time just isn’t right?

Many people have told me that they’re starting fitness soon, just after ……….. happens.

Or that they are almost ready to start but ………………… is stopping them at the moment.

  • Too unfit
  • Too busy
  • Can’t afford it
  • Something coming up
  • No time

How do you move from ‘not ready’ to ‘taking action?’

More often than not, the circumstances you describe to explain why they’re not ready yet, are actually not the true reason.  The real thing stopping you is fear.

You feel vulnerable;

Am I too unfit?

What if I can’t do it?

What if I don’t like it?

What if it doesn’t work?

What if everyone makes fun of me?
I’m too unfit, old, overweight……….

The key to moving past this is to simply take action.

Maybe you could start by contacting me (or whoever is organising the thing you want to start) and finding out more about it.   Or talk to someone you know who is already taking part?

I’m happy to meet you, show you around and give you a demonstration of exactly what we do and why you are fit enough, why you can do it and how great it will make you feel.

You could agree to a trial session.  Just one to see how it goes.  No commitment – just agree to give it one try.

Once you’ve done that, if you survived (which of course you did) you could start with a short trial program.  Something where there’s no huge cash or time outlay.  Such as my 28 Day JumpStart To a New You Program (which you can start any time)  or the 14 Day Fat Furnace (Fat Furnace runs on certain dates. If you subscribe to my newsletter, I will let you know when the next one starts)

Simply accept that you may not be ready yet, and then do it anyway.

Knowing that you may never be 100% ready to start, but taking action despite that is key

Taking action actually helps relieve the anxiety.

It gives you a boost and one action leads to another.

Take one action, then take another and then another.

Just small steps, one after the other equals progress.

Isn’t it time you got started?  Use the form below to find out more about my training programs or email me at jo@fitterfaster.net.au or call me on 0429 612975 any time.

The clients featured in these photos took that step and made contact with me even though they were scared or apprehensive about what to expect and if they’d be able to do it.

We have an extensive Rookie program that takes you from YOUR current fitness level, up the ranks at YOUR pace to whatever level is required to make sure you achieve your goals

If you’re ready to take action and get started, complete your details below and I’ll send you information about how to get started at FitterFaster

 

You ARE NOT perfect how you are

I think this is going to be one of the most controversial articles I’ve written.  Heck, with a title like that, I could be in trouble in a day and age when no one has to take responsibility for anything anymore.

We all have flaws.  Yep, I said it.  We all have issues, all of us.

Famous people, heroes and just ordinary people like us.  None of us are perfect no matter what it appears on the outside.

We have history

We have baggage

We have issues

We had tough upbringings

We have problems

We have health or medical condition

Some of these things are our fault and some are not.

In my line of work, I tell people to start exercising, to eat better and to change lifestyle habits.

Lots of people get offended when I make it sound so simple. They have stories in their heads that go something like;

“I can’t do that because _______________”

“She has no idea what it’s like.  Because of __________ I can’t do those things”

“I don’t have as much  money as you”

“But I’m ______ years old”

“I don’t have enough time ”

“I’m busier than you”

“But my partner left me”

“I have this health issue”

“I need to deal with _____ first”

“My family/friends don’t support me”

“I’m a single parent”

But, but, but……………

Hey, you live in this century.  You have internet, food, water and most probably a place to live.  You have electricity and you have clothes.  You have an income (even if it is not the one you ‘wish’ for).

You have EVERYTHING you need to make this happen.

We tell ourselves stories about why we can’t succeed.

We use the I’m Hopeless or I’m a Victim label too much.  Much too much.

Sometimes your situation is not your fault (and sometimes it is) but regardless,  it is still your responsibility to deal with it.

What if you stopped PLAYING THE VICTIM

What if everything WAS YOUR RESPONSIBILITY

You probably didn’t choose to have your condition or your problem or have whatever it was that happened to you or the situation you’re in.

But it is still your responsibility to deal with it.

I can hear some of you now…….

But you just don’t understand MY circumstances.

You can’t possibly know what I’M going through.

And you could be right.  I might not understand.

But I can tell you now, that many people (probably 1000’s) have gone through what you’ve gone through or are going through and have succeeded despite the problems.

You are not that unique – sorry 🙁

So stop carrying around your baggage with pride.

No matter how many bags you are carrying, put them down, decide what you’re going to achieve and start taking action to achieve it.

I have many different options to get you started if you’d like me to help you.

FREE AND EXTREMELY USEFUL:

  • Subscribe to my newsletter (Email me jo@fitterfaster.net.au and I’ll pop you on)
  • Combine that with reading my blog articles.
  • Or join my Get Fit Maryborough Free fitness group.   It’s an ongoing fitness program run through a Private Facebook Group.  New workouts every 4 weeks, nutrition and habit changes with ongoing feedback and support via email, messages and posts  .  You can find the group at www.getfitmaryborough.com

HAS A PRICE TAG BUT AVAILABLE NO MATTER WHERE YOU ARE

  • Register (and complete)  one of my online challenges.  I run them 4-5 times per year.  If you subscribe to my newsletter, by filling out the form below, I’ll let you when the next one will be.

TRAIN WITH US HERE AT FITTERFASTER

  • Start with our Jumpstart To A New You package.  28 days of unlimited training including our Rookie program, assessments, nutrition and habit step by step actions and guaranteed results. Just $79 for everything.  You can start this at any time and more details can be found HERE

So make today the day your pull up your big-girl panties (or big guy pants) and take some action.

I can help you succeed no matter what has been holding you back in the past.  You may not be able to do absolutely everything exactly the same as someone else, but you can take action, you can make changes and you can make your situation better.

Looking forward to hearing from you (and yes, expecting some less than positive responses – maybe)

Sarah and Katherine’s Diet War

Here’a a story about two friends who decided to see who knew the best way to get skinnier.

Sarah believed it was all mind over matter and that all you had to do was cut our carbs and fat to lose all the weight you needed.  It was just a matter of self-discipline and calories in and out.

Katherine on the other hand hated to diet but still wanted to lose her excess body fat.  She was tired of having no energy and having to continuously buy bigger clothing sizes just like her friend Sarah.

Sarah began by totally cleaning out her kitchen and getting rid of all the high carbohydrate and high fat foods.  She stocked up on low sugar, low carb and low fat products so that she wouldn’t have to think about food choices.  All the products were clearly labelled with serving sizes and calorie counts so keeping within her calorie target would be easy

Katherine also cleaned out her kitchen, removing a lot of the same foods and items, particularly high sugar and processed foods.  She then sat down to plan the meals she’d be cooking for the next week.  Katherine didn’t love cooking, but thought that fresh meals would keep her more satisfied.  Finding quick to prepare meals from scratch turned out to be easier than she thought.

Sarah didn’t have to waste any time planning out her meals, because with only low fat, low carb and other ‘clean’ foods in her kitchen, it didn’t really matter what she chose as long as she stayed within her calorie target.

A week later and Sarah had indeed lost weight.  She was pretty hungry though but it was worth it when she jumped on the scales to see over 4kg gone already.

Katherine had lost 1.5kg and was a bit disappointed about that, but on the other hand, was enjoying the new meals she was cooking and certainly hadn’t been hungry.

Skip a few weeks and Sarah isn’t quite so happy.  She’s still winning the weight loss race, but is upset that in no week since that first has she lost anywhere near as much.  In fact, last week, she had only lost 300g.  But in total, her weight loss stood at 3kg more than Katherines – pretty impressive!  Training was going just okay, with Sarah feeling her energy slump over the past couple of weeks and she was also having trouble sleeping some nights.

Katherine was behind in the weight loss stakes,  tipping the scales at just over 4kg gone.  But, she was feeling really good.  Training was going well and she was feeling fitter and stronger and ready to increase her training sessions from 3 to 4 per week.

Onwards another couple of weeks and both Sarah and Katherine’s losses had slowed.  They’ll both need to make some more adjustments to keep losing more weight.

Katherine decides to add some walkng and easy jogging to her exercise routine and to cut back on her serving sizes of nuts and greek yoghurt because she feels that she’s probably overeating them anyway.

Sarah defintiely doesn’t want to increase her exercise because she feels too tired already, so she’s going to have to cut back on her food intake instead.  So breakfast is going to have to go.  She’s not that hungry first thing anyway, unlike in the afternoons when she’s starving most days and it takes all her willpower to not raid the biscuit tin at work.

Her cravings are getting worse, but she thinks about Katherine and how she knows that her way is better.  “I’ve got this” she tells herself- again.

Into week 7 and the work Christmas Party comes up.  Katherine decides to take the evening ‘off’.  She’s going to have dessert and a few drinks.

Sarah decides that this is her chance to increase her lead on Katherine and chooses drinks but no dessert for her evening out.

But you can guess what happens can’t you?  Sarah loses all her will power on about the 2nd drink.  She starts with the garlic bread and ends with the cheesecake.   It just feels so good and the drinks are going down a treat well into the morning.

On Sunday, and 3kg heavier, Sarah loses it.  She scoffs into a huge breakfast and the whole packet of low carb biscuits she’s had in the pantry.  “What’s the point?” she says as she orders a large cappacino and a piece of mudcake?

“All that suffering and I’ve put nearly half back on overnight!”

When Katherine wakes, she also gets on the scales. She’s put 2kg on, but knows that rapid weight gain like that can’t possibly be fat.  “It’s just fluid caused by the alcohol and the sodium in my restaurant meal.  A day or 2 back on track and it will be gone”

I won’t continue the story because you know how it ends.

 

How many times have you been Sarah?

I bet you haven’t even lasted the full 7 weeks like my friend did.  Yep, there’s a real person behind that story who’s name is not Sarah but who knew better than me about losing body fat.

Needless to say, ‘Katherine’ continued on to lose almost all of her excess body fat over the next 7 months and has kept most of it off since – a full 3 years ago.

There Is A Smarter Way

Any time you start a plan, all calculations are estimates.  You WILL NEED to make adjustments along the way.

Your level of daily activity, your individual metabolism, your stress levels, your sleep patterns and your actual fitness level all play a role in your own special needs.  And there’s no way that we can calculate this without testing it out.

And even if the initial calculation was perfect for you at the start,  a smaller you needs less calories to maintain so you need to leave yourself somewhere to go with that once you’ve lost some weight.

Everything you do, including your training and just being you needs less energy when you’re smaller – remember that when things slow down.

If you start with the most aggressive ( and unrealistic to maintain) plan, you have no where to go.  Not to mention that you’ll be hungry, cranky and have no energy.

Through my experiences over the past 8 years with hundreds of clients, I know that there is nothing inherently wrong with rapid fat loss.   There is a smart way to achieve it though that goes beyond will power and suffering.

 

Making smart and maintainable lifestyle choices is the only way that you’ll lose all your excess fat AND be able to keep it off.   And better health, energy and fitness are all side effects worth achieving.

To find out how we do it, fill out your details below.  I will send you through some information about our training and our JumpStart Program.  All clients are taught how to change nutrition and  other lifestyle factors and are fully supported on their individiual journeys.