Some quick announcements:
- Reminder, the gym is closed Monday the 15th and classes are back to normal on Tuesday.
- There will be a Foundations Class on Sunday the 21st, at 10 am. If you’re not a member or have a friend or family member that would like to come check it out, spread the word and get them signed up!
- We’re planning a hike on Saturday the 20th, meet at the gym at 9 am and let’s go enjoy nature.
How’s that nutrition plan working for you?
Today we’re going to talk a bit about why the scale sucks, and how to know if your nutrition plan is working for you.
There are probably a few of you out there that have tried all kinds of diets; The Paleo Diet, Ketogenic, The Mediterranean Diet, Whole 30 etc. and probably lost some weight for a while. Then maybe after a while, it all came back. What’s the deal with that?
Here are the top seven things that will help us know if your diet plan is working for you:
Number One. The scale is a liar. So is BMI. If it were true, I’d be borderline obese and almost have obesity-related diseases based on my height and weight. The scale just measures how much the Earth is pulling down on you. That’s it. Unless your scale has a body fat reader on it, which are also pretty flawed, it’s hard to tell if you’re making progress or not by building muscle and burning fat.
Our bodies are pretty complex machines with a LOT of different things going on in them at the same time. Some of these things we can’t measure, but some we can. So let’s dig in a bit to the things that we can “measure” to see if our nutrition plan is working for us.
The first thing that we can look at is, how are you feeling after meals? Are you satisfied? Are you still hungry? Do you feel “out of control” when you eat?
Sometimes it’s hard to sit down and eat just one chip. Highly processed foods are packed with salty, sweet, and fatty goodness because that’s what our brains are hard-wired to crave. It’s instant gratification to our brains and they think that we should just eat the whole bag!
There are a lot of chemicals and hormones that are released into your body that lets your brain know that you’re full. Highly processed foods don’t do that. They don’t help release those hormones to let us know that we’ve eaten too much.
With a good eating program, you’re eating slowly, calmly, taking breaths between each bite of real, unprocessed foods. By eating very slowly, you calm yourself and your brain and that helps you realize that you’re full.
Number Two. You’re feeling more energetic! You hop out of bed and are ready to face the day. No more mashing the snooze button. No more 5 cups of coffee to feel normal.A good nutrition plan will help you feel like you’ve got
A good nutrition plan will help you feel like you’ve got energy to spare. You don’t need a mid-afternoon coffee or a nap and when you get into bed, you fall asleep pretty quickly. Through eating real, whole foods you’ll be getting more vitamins and minerals that will assist your body to function as properly as it should!
Number Three. You’re sleeping much, much better. You’re not having trouble falling asleep anymore. No more sleeping, but not kind of not sleeping type of thing. Your head hits the pillow and you’re out light a light until the next morning. There can be many reasons for not being able to sleep from stress to jet lag, but exercise and nutrition can also greatly affect your sleeping patterns.
Number Four. Your clothes. Now they’re starting to feel much looser! You might even have to put another hole in your belt to keep your pants on. Pants are looser around the waist, shirt sleeves feel like there’s some room to spare and you don’t dread that beach day with your friends anymore. Muscle and bone are denser than fat, so the scale might not be changing but your body sure is.
Number Five. Your mood has drastically improved. You don’t feel as “hangry” anymore. Your coworkers and family members don’t avoid you when you mention that you haven’t eaten in a couple hours. You also feel more confident, you make better choices in social situations and don’t care if someone says something about it, your goals become more clear, maybe you’re not feeling as depressed and much more motivated to try new things!
Number Six, my personal favorite. You’re feeling stronger and have much more endurance! Now you’re feeling like hiking that mountain that you were afraid of in the past. You put your hiking shoes on with energy and you’re ready to attack! Maybe you’re running farther in the same amount of time. Maybe you’re getting that first pull up that you’ve been chasing after.
Number Seven. The last one is super important to know if your nutrition plan is working for you. It feels more like a lifestyle rather than a diet. It’s hard to “diet” because there are so many restrictions, so many rules and things that can cause you to “fail”. It can be pretty stressful to diet. “Diet starts Monday!” How’s that working for you? You know you’re on a good plan when you make more good choices than bad ones. Then when you do make a bad one, you don’t kick your butt over it and you move on to the next day. You realize that it’s just a part of living and doing that occasionally to enjoy life is totally ok.
Here are some bonus simple tips to help take your nutrition plan to the next level.
- Add, don’t subtract. Just add in good stuff like veggies, fruits, and lean meats. Get creative and have some fun with it. Trying to “avoid” things causes stress and can make you insane. Just add in the good things and just keep moving forward.
- Celebrate your progress. Any progress is good progress! If you never eat veggies and you add in one serving a day, HIGH FIVE!!! Great job, keep it up! When you’re ready and feeling confident about that one serving, go for two. Then, HIGH FIVE!!! Great job! Every little victory is a victory to be celebrated. Strive to be 1% better every single day, not perfect.
- Make very small goals if you have to. Sleep an extra 10 minutes. One serving of veggies a day. A glass of water instead of a soda. Any small step is a step in the right direction.
It’s that simple. Go over this list again and ask yourself if your nutrition plan is working for you. If it’s not, start with these three simple steps. Make small goals and attack!
All of these things we cover in our nutrition program, and with that, we have a new ProCoach class starting in July! Be sure to get on the pre-sale list before the 29th to join this amazing program and save some money. Simply click here and go to the bottom, sign up there and you’re on it! If you have more questions, feel free to respond to this email and I’ll happily help you out!
We’ll be back to our regularly scheduled program on Tuesday!