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

 


Recover From Injury and Hard Training Fast

 

I know lots of you use nonsteroidal anti-inflammatory drugs such as ibuprofen either on a regular or just occasional basis. Guess, what? You should stop!

These drugs prevent your body from repairing injuries effectively as well as cause damage to your stomach lining and affect your blood pressure.

Recent studies show that all exercise can cause slight intestinal injury but combining that with NSAIDs increases the damage considerably. And it does so with just one dose – not only with long term use.

They also increase gut lining damage meaning you’re drastically increasing your risk of autoimmune diseases and damaging your immune system function in the short and long term.

The studies showed that not only was all this damage occurring, but muscle damage was NOT CHANGED. Yep, the use of these drugs was not even doing what you think it is supposed to do and in fact was causing more muscle damage because pain from the injury was masked and the participants were pushing through injuries because of that.

So next time you decide to rub on some gel or pop a few pills, think twice.

You will be making your injury worse long term and causing all the other problems above as well. Doing so at any time is bad enough but using the drugs to get through a workout is a bad idea.  If it is too sore to train, DO NOT mask the pain with drugs and train anyway.

 

Just stop using them. There are many other natural alternatives you could try:

PHYSICAL THERAPY – to try to actually repair or prevent the injury; acupunture, chiropractic, physio, cold laser, massage, cupping, bowen, the list goes on and all are available either in town or close by.

 

DELOADING – yep, good old rest. If you’re injured, this should be your first step!! You may still be able to attend your training sessions, but may be able to modify to rest the injured area. Talk to me about this. Do not keep training an injured joint or muscle.

CRYOTHERAPY – cold showers, ice, exposure to cold. Ice packs should be used more often directly following a training session. They can even be used as a preventative if your knees, ankles or other joints a starting to feel a bit achy etc.

 

VIBRATION PLATFORMS – this is something I’ve just started to research and I must say it looks very promising. Some injuries shouldn’t be treated with this method or at least they should be well on the way to healing before you try it. I’m actually going to buy one of those infomercial platforms and try this myself. Unless someone has one I can borrow or purchase 🙂

COMPRESSION – If an injury has occurred, RICE is the first method of treatment. We all know about the ice and rest, but for some reason always forget Compression and Elevation, 2 of the best ways to reduce excessive inflammation and swelling, therefore reducing pain and allowing faster recovery.   While inflammation itself is actually helping with healing, excessive inflammation can go the other way. RICE is the best way to control this WITHOUT DRUGS

 

FOAM ROLLING/MASSAGE STICK/BALLS – self-massage is awesome. It’s quick and its free. I would love if we all foam rolled post training rather than stretching as stretching can actually make muscles tighter if damaged or ‘knotted up’. Unfortunately, it is not cost effective for me to supply 20 or 30 foam rollers, but if you are injured or really sore, please either pop into the gym when we stretch and use one of the foam rollers I do have, or bring your own and use it while we stretch. At the very least, all of us should spend around 10 minutes a few times per week on the roller (or using a massage stick or ball or similar) for injury prevention and improvement of results.

COLD LASER – mentioned in the first point but a seriously effective treatment for injuries and inflammation. Great for tendonitis, arthritis and acute or chronic pain. Graeme Hooper does cold laser therapy in Maryborough and is an excellent physical therapist. I do not get any kickbacks from recommending him, but do tell him I sent you.

FAR INFRARED – I won’t go into details because you can google this but another excellent proven treatment for recovery. It can increase white blood cell count and enhance immunity as well as increase blood flow and heat tissues in injured or recovering muscles. Julie and Bree Noonan have recently installed a Detox Box and this is a Far Infrared treatment. You can also buy hand-held wand type devices or lamps which are actually Near Infrared devices but have the same benefits in a localised area. They do not have the same relaxation benefits due to the small area treated at the one time but are also still effective. Again, I don’t get anything from recommending the Detox Box, but let them know I sent you also.

ELECTRICAL MUSCLE STIMULATION – You can buy EMS devices quite cheaply now and in fact, I have one that I’ve used on injuries for Lauren with great success. You can use these to help speed soft tissue recovery for injuries and also, to decrease general muscles soreness if it is really bad. (Great for Rookies in particular) They can also be used to slow down the strength loss if say you have injured your ankle and cannot work your legs. Daily use on your quads and hamstrings will help to slow the strength decrease till you can train again. This could be useful particularly if you have games coming up and want to decrease your time to get back to best fitness again once you’re are able to resume training again. Make sure you read the instructions for placement of the pads or you won’t get the benefits. For muscle soreness, you can use ice at the same time to increase recovery.

 

INVERSION – you know that contraptions you used to see around to hang upside down in. They’re great for lower body swelling and inflammation. Heavy or swollen legs and feet after a big training session (or just a big day on your feet) will feel awesome after just 5-10 mins in the upside down position. To get similar benefits, without the contraption, I recommend at the end of every day, lay on the floor with your feet up on a chair or the edge of the couch or bed for 5-10 mins. I do this regularly and I’m sure it helps with varicose and spider veins too.

SLEEP – if only people would take me seriously on this one. A minimum of 7 hours per night, preferably 8.  Aim for 52 hours plus per week (perhaps including a few naps if needed)   Sleep is so important that all of the rest of these ideas are pretty useless if sleep is inadequate.

GET DIRECT SUN EXPOSURE EVERY DAY – another big one.  Just 10-20 minutes per day of unprotected sun exposure is all it takes.  Longer in winter and less in summer.  Adequate Vitamin D is essential to prevention and recovery of injuries.    Supplements do not have the same effect

 

NUTRITION AND SUPPLEMENTATION – should have been first on the list really.  Here are some basic guidelines that everyone can follow, injury or not

-Take fish oils.  I’ve written about this heaps of times so won’t go into details.  But get a good quality one that contains a minimum of 300mg of EPA and DHA combined.   Take 6-10 per day

-Eat nutrient dense foods.  I’ve also written about this heaps of times, but for examples: whole free-range eggs, grass-fed meats, free-range chicken, fruits and vegetables/salads (fresh or frozen), plain greek or natural yoghurt, keffir, kombucha, nuts, olive oil, coconut oil, spices and herbs

-Get rid of inflammatory foods such as grains (including corn), dried fruits, honey, soft drinks, fruit juices, energy drinks, alcohol, sugar of any kind, seed oils and fats, vegetable oils and fats and pretty much all processed foods.

-Take digestive enzymes short term

-Take probiotics long term.  This is  the one I use:  Proviotic Blend

-Drink lots of filtered water and limit tea and coffee (you don’t need to cut it out altogether, but do limit the amount you consume)

-Take a multi-mineral (can also have multi-vitamins too)  I use an electrolyte powder in some of my water.  This is the one I use:  Electrolyte Blend 

-Try glucosamine and chondroitin.   I recommend a Bulk Nutrients supplement called Joint Support which many of my clients swear by.  You can order it here.  Joints Complex

-Supplement with magnesium and use Epsom salts in a bath or foot soak often.  Topical magnesium is also excellent, in fact, better than taken orally.  Look for oil spray or a lotion.  here is an example:  Magnesium Spray  Use daily to help with injury recovery and also prevention. May also help if you cramp a lot.  You can also take the Electrolyte Blend mentioned above as well to ensure adequate magnesium intake.

-Eat enough.  If you’re one of those people who skip meals all the time and say they’re too busy to eat properly, expect injuries and bad health to catch up with you.  You are NOT ‘being good’ when you eat barely anything.  You are in actual fact starving your body of vital nutrients (likewise if you eat crap food all the time) and you will suffer the consequences even if you haven’t noticed it yet.

-Get adequate Vitamin C.  If you’re eating a large variety of fresh vegetables and salads, you probably have this covered in your daily diet.  If however you are injured, you could try a Vitamin C supplement short term.  Vitamin C helps limit free radical damage and also boosts the growth of cells that produce cartilage and connective tissues.  Try to find a whole-food Vitamin C supplement rather than a synthetic one.  Here’s a good one to try; whole food Vitamin C supplement

 

There are lots of other ways to improve your recovery and you won’t possibly do all of the above all the time.

If you practice eating whole foods, getting enough sleep, staying hydrated with water and taking basic supplements like fish oils, probiotics and an electrolyte supplement if you train and sweat a lot, you’ll have most bases covered.  Then make sure you warm up properly before training and take time to foam roll and stretch afterward, you’ll have the best chance of not getting injured in the first place.  All of these are my minimum.

If an injury does occur, test the other options on yourself fitting what works best for you into your daily routine.  I practice most of the above on a semi-regular basis even though I do not have any injuries.  Maybe that’s why??

 

At FitterFaster we vary every clients  program weekly.  Mixing between cardio and resistance based sets within workouts and a 4 week cycle of changes to programming from high reps to lower means we target different muscle and body systems as well as all muscle fibres.  Rounding our programs like this with a focus on core strength and stability minimises the possibility of injury both at training and in their every-day lives.

If you have any questions at all about any of the above, please message me jo@fitterfaster.net.au or contact me on Facebook  any  time. I’m only too happy to help no matter where or how you’re keeping fit.    If however, you’re not currently engaging in any fitness activity or are not sure how to prevent injury while getting fit, I can certainly show you through my extensive trial programs.

Jo

If you wish to order an of the supplements above that are from Bulk Nutrients, use the code ‘FitterFaster’ to receive a 10% discount.  If you’d rather not, that’s fine too. Not all of the supplements I recommend are from Bulk Nutrients anyway.

 


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.