Do You Know Enough To Get Results?

A super short post today;

I’m guessing you know at least a bit about healthy eating.  Sure, you may be confused at times – after all it seems in this industry, we contradict ourselves all the time.

Drink coffee – coffee is bad

Exercise hard – gentle exercise is better

Fat is bad – eat more fat

No wonder you’re confused.

My aim is not just to educate you be cutting thought the crap and keeping it simple, but to help you to put all of this into action.

THE COST OF INACTION

You’ve visited my blog for a reason.

Maybe you want to feel better, have more energy?

Maybe you want to get rid of some excess body fat?

Maybe you want to be fitter – just for your everyday, busy life. Or for some special goal you have in mind such as a fun run or obstacle course?

Maybe you have gut issues and are sick of feeling like crap?

The reason you landed here is because what you’re doing is not working!

Whatever your reasons, you’re not totally happy with what you’ve got going on.  You have. a vision for something better.

To get the most out of any health and fitness advice or program (not just mine) you have to take action.  You have to put into place what you learn.

How many programs have your followed?  Maybe purchased or joined?

How many of them have you taken action on?

I mentioned above that this would be a super short post. And it is.  I’m going to redirect you to some previous posts that already give you tips, tricks and strategies about what to do to improve your results.

What you need to do is read them and take action.

7 Steps To Great Results

Stuck for Results? 3 things you can do about it

3 Things you have to do today to get results

There you go.  You’re busy and so am I.  So saving time on repeating myself today, Click the links above and more importantly,………

MAKE SOME CHANGES

IF YOU’D LIKE TO SEE EXACTLY WHAT WE DO AT FITTERFASTER, COMPLETE YOUR DETAILS BELOW AND THEN CHECK YOUR INBOX FOR FURTHER INFORMATION


A Customised Plan For Perfect Results

A customised training and nutrition program is the holy grail to get results.

This statement is similar to many I read on the internet lately.  And it’s true, sort of.

For most people that are starting out or are fairly new (less than a couple of years) into their training and/or nutrition program, a fully customised program is really not needed.

Yep, you heard correctly.  And this especially applies to fat loss and improved general fitness and body shaping or toning as you may refer to it.

What is most important are what I refer to as THE BIG ROCKS.

The big rocks are:

  • Follow your training program regularly and consistently
  • Eat a healthy diet that is in line with your goals – whether that’s fat loss, improved performance, better health or muscle gain
  • Prioritise your sleep and recovery while keeping stress levels to a minimum
And that’s it.  Yep, there’s your customised program right there.  That’s as customised as you need to get

The things that have the least impact are the things I refer to as THE SMALL ROCKS and the list for these could be endless, but include:

  • Special supplements
  • Counting calories or grams of protein, carbs and/or fats
  • Special meal timing
  • A complicated, periodised, rotating training program

There is absolutely no need for any of the above until you have the BIG ROCKS in place and you’ve been consistently following them for at least 6-12 months or even longer.

“But I’m not making progress” is something I hear all the time especially from those that contact me initially for information.

And I can pretty much tell you that is because you’re not being consistent.

Yes, you may be training regularly, but are you still bingeing or partying on weekends?

Yes, you may be carefully measuring your food (not necessary for most by the way) but when was the last time you trained 4-5 times per week for more than one-two weeks in a row?

Yes, you may be hitting the pavement or gym consistently, but how’s your sleep quality?

Yes, you may have given up alcohol and rarely eat treats, but are you recovering properly?  Are your hormones out of whack?

A real fat loss plateau occurs when you are choosing the right foods in pretty much the correct quantities consistently over time – like for 6 weeks or even months, not just days.

When was the last time you went an entire fortnight without eating or drinking anything that you weren’t supposed to while you supposedly followed your program perfectly?

A real training plateau occurs when despite following your training program without skipping workouts for 6 weeks or even months, you find you’re not getting stronger, faster or are feeling and looking fitter

When was the last time you went 6 weeks without skipping a training session?

When did you last string together 6-12 weeks of consistent 3 plus times per week training?

Somewhere along the line you’re getting stuck.

Whether it’s due to your schedule mucking up your training consistency

Your lack of planning and preparation means making last minute meal choices

Maybe you don’t enjoy your training so you just don’t do it often enough

Maybe your meal plan is too complicated and its hard to follow while in the throws of a hectic schedule

Maybe you’ve committed to too much and you just can’t maintain it so then you give up

Maybe you just haven’t figured out the real reason you want to change, so any temptation that comes along (such as a night out with friends) finds you derailing in a bigger way than you planned

CONSISTENCY IS THE ABSOLUTE NUMBER ONE INDICATOR OF SUCCESS BAR NONE.

Without consistency you will not achieve great results.  Sure, if you have lots of weight to lose, just changing a few things here and there may produce some results, but for consistent results, you need to be consistent.

At FitterFaster, we use realistic training and nutrition programs that produce results with minimal time outlay.

Without having to commit to massive amounts of training time (although you do have to train regularly) you can attend our training sessions and use home workouts to fill the gaps meaning less time out from your family, less travel time to the gym and better results in less time.

My nutrition programs use real food. Yep, no expensive supplements, no special shakes, pills or bars.  You still get to eat with your family and meal prep is kept to a minimum meaning less time in the kitchen and less last minute poor food decisions.   Treats are factored in so you can still enjoy those pleasures but in a way that still keeps you on track for results.

Complete your details below to find out more about our trial package, JumpStart To A New You.

Results are guaranteed in less than 4 weeks with no long term commitments or crazy workout schedules and expensive food replacements.

 

 


Willpower. Needed or Not?

Wow, poor old Mr Willpower has a bad reputation

He’s renowned for not hanging around long, if at all and most people  claim not to know him very well at all

In fact, his cousin, Mr Habit gets all the fame and fortune these days.

And I agree.  You cannot rely on Willpower to be consistent with your body composition goals over the long haul.  Developing new habits is key to long term success.

However, willpower definitely plays a huge part, especially in the beginning.

When you first decide you’re going to make changes, whether that’s starting a totally new fitness regime or or overhauling something you’re already doing, you will need to rely on your willpower till your new habits start to develop.

But, there are steps you can take to help that willpower have more ‘power’ and to ensure that habits do start to take hold before Mr Willpower leaves the room.  Which happens to everyone no matter how ‘motivated’ other people may seem to you

MAKE A PLAN

This involves more than just a casual thought about what you might do.  Actually get out your calendar or diary and schedule your new workouts into the next couple of weeks.   Treat those workouts like any other appointment.  Make sure you’ve allowed ample time for travel, showering, picking up the kids or whatever else you’ll need to allow for to actually get that workout in.

An extra tip from me is to get your workout in early in the day.

First thing is the best even if you’re not a morning person.

And there is no excuse if you’re a single parent or your partner is not home to look after the kids. There are plenty of things you can do right in your own home without leaving anyone unattended. This is another excuse I hear all the time.

JUST TAKE ACTION

What the heck does that mean?  It means, just get up or just get changed and just start.

  •  If you’ve set your alarm, DO NOT HIT SNOOZE.  Just get up, put the clothes straight on that you got out ready the night before and head out the door.
  • If you’re training after school drop off, be in your clothes ready.  Do not go home first (unless that’s where you’re working out).
  • If you are going to workout after work or school, take the change of clothes with you and head straight to your workout venue.  Going home highly increases the chances of you finding a reason to not attend your scheduled training session.
  • Organise to meet a friend or even pick them up on the way.  Its ever so easy to make up excuses to yourself, but if you have to tell a friend as well, it lessens the likelihood of that excuse sounding so important.   Even better, if you’re attending a fitness facility like FitterFaster, make sure you’ve booked your session in.  Then you’ll have to tell me why you can’t make it as well.
If you can just use your willpower and determination for the first week or two, it really does get easier.

But only if you’re consistent and are self disciplined.

I know you can do this.  You can make changes and see the real you emerge.

The reality is that no one is motivated all the time.  Successful people know the secret is in creating habit and taking action.

You too can become one of those successful people that makes it look easy.

In as little as 2 weeks of effort, YOU can start to create habits that will allow you to get the body of your dreams.

Starting on April 16th, I’m running the 14 Day Fat Furnace program that includes all the step you need to be successful.  You only have to take action for 2 weeks to start seeing results.  And it gets easier and easier after that.

Check out all the details about Fat Furnace here


7 Steps To Great Results

Now that the weather is cooling down, it is a great time to get started on your fitness plan or to give your current plan an overhaul – think get more consistent and stop being average. Think of how it will feel if you have dropped a few pants sizes when everyone else is getting bigger over Winter.

Mostly, the things we do every day are done by habit.  Meaning, you just do them without thinking about it.  You clean your teeth, get dressed in the same way, visit the same cafe for lunch, pick at the same treats in the evening.  Basically we don’t think too much about anything we do – it’s all habit.

Often these habit are NOT supporting our health and fitness.  These are what we call ‘bad’ habits.  Let’s see how we can change these.

There are a few keys to changing bad habits … I highly recommend that you create a plan based on these keys, before you start to implement your habit change, so that you are well prepared and well positioned for success. I have used the example of binge eating on junk food, but the same keys apply to changing any habit such as quitting smoking or missing workouts.

1. For each habit, identify your triggers. What situations trigger your binge eating (boredom, watching TV, sitting down after tea, having coffee, drinking alcohol, stressful meetings, going out with friends, driving, etc.)? Identify all of them, for each habit.  Write them down on a piece of paper.  I’d make 3 columns, once for the bad habit, one for it’s triggers and the 3rd for step 2.

2. For every single trigger, identify a positive habit you’re going to do instead. When you are bored, instead of eating (or whatever your habit is), what will you do? What about when you get stressed? When you go out with friends? Some positive habits could include: exercise, meditation, deep breathing, organizing, decluttering, going for a walk, talking to someone in your family, and more.

3. For at least one month, focus entirely on being as consistent with your triggers as possible. That means, every single time those triggers come up, do the positive habit you identified instead of the negative one. The more consistent you are, the better the habit will form. If you sometimes do the new habit when the trigger occurs, and sometimes don’t, the new habit won’t form very well. Try to do it every single time. If for some reason you fail, extend the one-month period and try to be very consistent from that point onward.  Try to work on just one habit at a time.  Put ‘post it’ or other reminders in spots where the bad habit usually occurs; on the fridge, in the pantry, on your dashboard (for those that cave in to drive-thrus) etc

4. Avoid some situations where you normally drink and eat, at least for a while, to make it a bit easier on yourself. If you normally drink when you go out with friends, consider not going out for a little while. If you normally go outside your office with co-workers to eat or smoke, avoid going out with them. This applies to any bad habit — whether it be eating junk food or doing drugs, there are some situations you can avoid that are especially difficult for someone trying to change a bad habit. Realise, though, that when you go back to those situations, you will still get the old urges, and when that happens you should be prepared.  In the short term avoiding the trigger situations can help. 

5. Realize that your urges will be strong, but they will go away after a few minutes if you distract yourself with your new habit.  They come in waves, but just ride out the wave. Find strategies for getting through the urges — deep breathing, self massage, eating frozen grapes, walking around, exercising, calling a friend who will support you.

6. Ask for help. Get your family and friends and co-workers to support you. Join a Fitness Program like  FitterFaster.  Get a workout/health buddy. When you have really strong urges or a really difficult time, call on your support network for help. Don’t eat junk food, for example, without emailing your support crew or me. Don’t eat it until you call your buddy first.

7. Staying positive is key! You will have negative thoughts — the important thing is to realize when you’re having them, and push them out of your head. Squash them like a bug! Then replace them with a positive thought. “I can do this! If Jo can do it, so can I!” 🙂

Bonus tip: If you fail (and many of you will, at least once), don’t give up. It can take many many attempts before you get control. Figure out what went wrong, and plan strategies to overcome that obstacle the next time. Keep your positive attitude and keep trying. You’ll get it eventually.  This is key-do not give up because of one slip up.

And don’t let old habits sneak back once you reach your goals.  If you binge or fall off the wagon, just get up and keep on going. Let it pass and move on.  Every day you will be tempted, but it does get easier.  The key is to move on and remember what it is you are trying to achieve

To find out about training at FitterFaster complete your details below and I will send you an email with details.  You can check it out and if you’re


I’m Getting Bigger Legs Lifting Weights. What’s going on?

Training with resistance, whether that be your own body weight or tools such as dumbbells, barbells or kettle bells, builds more muscle if you do it correctly.  There’s no denying that, but it definitely doesn’t happen ‘by accident’.

Most people who attend FitterFaster do not want to get bigger (with the exception of some men who have lost their excess body fat and are now looking to increase muscle mass).  However, I often hear “my legs are getting bigger” from people who start to lift weights.

The usual assumption is an increase in muscle mass, which could be the case, but for most women, that will probably not go beyond the initial cm or 2 when you first begin training from a sedentary lifestyle.

What is probably happening is one (or all) of the following:
  • muscle mass has increased slightly, but fat has not gone down yet
  • fat mass has increased
  • you’re training in a way that is actually causing your muscles to grow bigger

You cannot gain fat if the amount of calories you’re eating does not support that. So that’s your first place to look if it’s fat your gaining (At FitterFaster we don’t count calories but you still need to know that the amount of calories you are consuming is important)

Increases in muscle mass could be that initial increase in muscle prior to the fat coming off or could just be that you’re training in a way that is actually increasing muscle mass – this is less common in women (as I mentioned, you don’t ‘accidentally’ increase muscle mass) but it can happen and I know from experience that it does sometimes.

But relax, I don’t want you to start counting calories.  As you know, if you read my blog regularly, counting calories is a fruitless exercise that  you cannot possibly calculate correctly no matter how many apps, calculators and scales you use.

If your legs are getting bigger (and that’s not your goal) you’ll most likely be able to remedy the situation by doing the following consistently:

  • Make sure your training program is not increasing your muscle mass more than you want it to.  Some personal trainers will say this won’t happen, or they even encourage their clients to grow their legs.  That’s fine if that’s what the client wants, but I know that the majority of my clients want lean, toned legs, not big muscley ones!
  • Cut out processed foods and instead, eat lots of fresh, real food that is in its natural state (cooking is fine)
  • Be careful of high calorie, healthy foods like nuts, avocado and starchy vegetables.  Limit your fats to a couple of small serves of healthy fats per day – do not try to go ‘low or no’ fat though
  • Avoid dried fruit and limit fresh fruits to a couple of serves per day
  • Minimise dairy. My suggestion is 1 serve per day (approx 100g) of natural or greek yoghurt
  • Get rid of any drinks that contain calories.  Soft drinks, fruit juice, cordials, sports drinks and waters, alcohol, milk etc should be avoided.  Coffee and tea with a splash of milk are okay as are herbal teas and of course, water.  A minimum of 2 litres per day is best
  • Eat enough!  You do not want to cut back so much that you cause more problems down the road.
  • Eat 3-5 times per day and include protein and vegetables in every meal and snack.
  • Get enough sleep.  If you don’t get enough, you will have a very hard time losing body fat.
  • Reduce stress levels.  You cannot lose body fat effectively (or at all in most cases) if your cortisol levels are chronically high.

This may seem like its too hard to follow.  Gee, isn’t training hard enough??

You’re right, a complete overhaul of your nutrition habits and lifestyle can be  a tough call.

But the power of good habits is the secret to achieving success.

There are 2 things you need to do:

  1. Replace habits that are not supporting your goals with habits that do
  2. Use triggers to add new habits that also support your goals.

If you have habits that you need to stop such as snacking on junk foods, sleeping in when you’re supposed to be training or drinking too much alcohol, the easiest and most effective way to change them is NOT to just try and stop.

The best way is to replace the old habits  with new habits.  Something as simple as replacing one snack for another or organising to meet someone or making an appointment so you don’t hit snooze is the key.  So when your trigger occurs, you now do something different in response.  An example is, choosing a different snack food when you get the munchies.  This is an easy example, but at FitterFaster, I also help you work on the more challenging and complicated ones too.

There are probably new habits you need to introduce as well.  These are best tackled just one or two at a time.  Make sure that they become ‘habits’ before you try to introduce more.  Working on just 1 or 2 things is the key to success.  Otherwise you end up overwhelmed and give up all together. Especially if you’re trying to do this on your own.

You must get to the stage where the new processes really are habits.  That you do them (or don’t do them) as automatically as putting on your seat belt before you drive.

You are your habits, so make sure they’re good ones.

At FitterFaster, changing your habits is part of our process.  Together we can work out which habits need changing first, rather than do a complete overhaul – unless you’re ready for that.

We also talk about how triggers can lead to habits that are helpful or that lead you away from your goals and how to change those.

My Clean and Lean Challenge is about to start. It runs for 6 weeks and you are given full support AND details about how to make those habit changes over that time.

Then, most importantly, I take the final week or so to educate you on how to continue after the challenge is finished.  You may not continue every new thing you’ve learnt, but that’s okay.  We work on maintaining the most important things first so that you can make the real habits and then add more later.

So you get great results during the challenge AND can continue to get more results and/or maintain them once it’s finished.

The Challenge starts on Feb 5th 2018 with registrations closing on Jan 28th.  A bonus 2 weeks training for anyone who registers by Jan 22nd

Find out more about the Clean and Lean Challenge here:  CLEAN AND LEAN CHALLENGE


Stuck for Results? 3 things you can do about it

 

Training has been going strong over the past few months at FitterFaster.  Everyone has fully embraced the new 4 week periodisation cycle.

We have MetCon week where we use higher repetitions of each drill .  We also include more high intensity cardio focused drills and longer sets

MeltDown week includes slightly heavier weights, dropping the repetitions and using more resistance drills than MetCon week. We also do about a  50/50 split of cardio intervals and resistance training.

AfterBurn is the week where you choose the heaviest weights you can manage for each set.  Repetitions are dropped right back and rest periods are a bit longer too to allow you to keep using the same weights throughout.  We do a bit less cardio, but each interval set is to be performed at the highest intensity possible.  Sets are usually a bit shorter and often include an active or total rests even during them.

The latest addition to our cycle was introduced this year and is called Challenge Week.  At first, Challenge week was met with scepticism from some clients, but I’ve been really pleasantly surprised by the way everyone has embraced it AND, more importantly how it has allowed even the fittest clients to jump to a new level of intensity.  Rookie clients are of course allowed modifications and are given a slightly different challenge to our Commandos and Warriors during Challenge week, but even they have enjoyed the games and ‘challenge’ aspect of Challenge Week.

For each of the 4 phases, you have to give your best effort.  It’s one thing to do a training session and just ‘go through the motions’, and another entirely to keep pushing even when it starts to hurt or you feel like you can’t do any more.

I’m not talking about pushing through any kind of injury or joint pain here.  Its always important to stop straight away if you feel something is not right.  However, you have to give your best effort at all times.  Keeping on going till the last rep is done or the time keeper yells ‘rest’ will yield the best results-no doubt about it. Don’t just give up when it starts to hurt.

 

Cycling our training in this way means that every energy system and all muscle fibres are given a chance to be improved.  And this means better fitness, more strength, better mobility, less chance of injury and just feeling awesome.

The fitter you are, the more energy you’ll have and the easier it is to lose body fat
and to keep it off.

So aside from attending training at FitterFaster, what can you do to get better results?

  1. GET MOVING MORE  Even if you’re following a structured training routine by attending a gym, playing sport or exercising at home, it’s pretty hard to do too much.  If you’re reading this, chances are you could do more.
    • Walk or ride to work – yes really!  Or just add a few walks (or runs if you’re up to it) to your week.  3 x 30 mins will make a big difference.
    • Stand instead of sitting.  I practically never sit any more. Only while eating and driving.  Standing is much better for you, so grab a standing desk or work out how you can sit less often.  And whether you’re standing or sitting, make sure you take a break every 30 mins or so and take a quick walk around or have a little stretch.
    • Add another workout (or 2) to your week.  If 2 times a week is all you’re managing, you’re simply not going to see great results.  My clients should be all training at least 3 times per week as an absolute minimum.  And that’s what that is. The minimum times you can train (not including walking/running or sport) and expect to see good results.
    • Stop using your sport as your only fitness.  Sport is great, don’t get me wrong, but training 1-2 times per week specifically just for your sport and playing a game or 2 on the weekend won’t cut it if you want to see a better body that is truly fit.  Add specific fitness training to your routine and not only will you notice a difference in your body, but also in improved sports performance as you improve core and whole body strength and control and general aerobic and anaerobic fitness.
  • FIX UP YOUR DIET
    • Firstly, clean up your kitchen, office and car or wherever you’re storing that crap food.  If its processed, its got to go if you really do want to see great results.  Rewarding yourself with food is NEVER a good idea. And if you identify yourself as an emotional eater, even more reasons to get rid of that crap
    • Make sure you have plenty of healthy food available in your fridge so that when hunger strikes, or you are feeling down, angry, upset or just bored you have plenty of options.  And yes, I know those things aren’t what you feel like, but studies show that the sugary and fatty foods you crave only satisfy your emotional side for about 3 minutes.  Yes, they work but for just a short time before you want more.  Try veggies sticks and a scoop of hummus (just one) or some cottage cheese or greek yoghurt with herbs added.  The protein and healthy fats, combined with the act of using your hands to pick up and dip together with the full-on taste of herbs and the crunch of the veggies will satisfy you for much longer AND provide fibre, vitamins and minerals and some protein for longer term satisfaction.
    • Start planning your meals and snacks a bit more.  Knowing roughly what you’ll be eating for the week means you can have everything you need on hand, you’l know how much time you need to devote to food prep and cooking and you can even prepare meals ahead of time on days when you do have more time to spend in the kitchen.  THIS IS ESPECIALLY IMPORTANT IF YOU DON’T LIKE COOKING.  Those that love cooking will make time for meal prep, not the other way around.
  • IMPROVE YOUR RECOVERY, SLEEP AND STRESS LEVELS   So I’ve recommended you train more, but along with that comes the need to look after your body between sessions.
    • Get enough sleep.  I could name several clients right now who are not getting great results, despite training well and eating ok because they are lacking in quality sleep.    A minimum of 7 hours per night is required and preferably 8.  You simply cannot change this need.  YOU may say that you’re too busy to get that much sleep, but your body will tell you otherwise.
    • Reduce your stress levels.  Stress used to be reserved for high powered executive types.  But these days, everyone from kids to stay-at- home mums and dads (I nearly said housewives!),  anyone working anywhere, anyone trying to get work, school or uni attendees and your dog pretty much all have higher stress levels than they should.   YOU need to find ways to reduce this if you want to see good results. Again, I could name several clients where this is THE REASON they are not seeing results.  Not their training, not their diets, not anything else but the stress levels they have.
    • Symptoms of lack of sleep and/or higher stress levels include:
      • Not being able to lose weight or keep it off
      • Being tired (duh)
      • Feeling lethargic (even if you’re not ‘tired’)
      • Getting sick often – yep.  Getting more than 1 cold a year, this could be it
      • Not feeling like it – you just can’t get ‘motivated’ to do anything
      • More belly fat (usually)
      • Cravings and/or what you may call ’emotional’ eating
      • Ongoing injuries that can’t be explained by something like a tear/break or strain
      • Chronic pain anywhere in your body – you know that achy shoulder, hip, tight calves, legs, back pain etc that you’ve been and had looked at but no one can tell you what it is but it won’t go away

These 3 areas; training, diet and recovery are the things you need to get right if you want to see awesome results into the future.  You simply cannot ignore any of them

At FitterFaster, we look at all these areas and help you to work out ways that you can improve all 3 in the real world.  Generic advice, strategies and tips work for most people – yes they do – you’re not THAT DIFFERENT to everyone else – sorry.

But…… I help you to find ways to tweak that advice and put it into action in the real world that you call MY LIFE.

The principles don’t change, but the way you may put them into action might.  It’s my job (and my privilege) to help you with that.  Whether it’s on an ongoing daily basis as a client at FitterFaster and/or with shorter term challenges and programs.

One way that I may be able to help YOU add exercise and better nutrition to your life, even if for whatever reason you can’t join FitterFaster, is with my free online program Get Fit Maryborough.

You can find out more by going here:  GET FIT MARYBOROUGH

If on the other hand you’d like to get some information about actually becoming a client at FitterFaster and training with us, you can fill out your details below and I will email you some further details.  No obligation and no sharing of your email

Thanks for reading

Jo