You are starting a new program and trying to get healthy but something doesn’t feel right. It feels like the program just does not fit into your life. Either it’s taking up too much time or it’s pushing other things out of your life that you love and it’s just not jiving.
When we talk about creating habits one of the hardest things with getting healthy is finding something that fits into your lifestyle. But something for me that I feel is necessary is to dive deep and create your lifestyle with fitness and good nutrition in it.
What does this look like? It looks like creating your dream life. Where you’re feeling amazing, you’re doing the things you love, and being with people you want to be with. In order to do this you must put fitness and good nutrition in there, in such a way that you’re still getting the benefits but you also still have a life.
I am curious who has felt this disconnect before and would love to figure a way to make that healthy lifestyle fit better into your specific life? Comment below I would love to hear your stories. 👇🏼👇🏼
▪️WHY MOST PEOPLE GIVE UP▪️
There are two MAJOR reasons why people give up on their health or fitness goals. That is not 100 just ✌🏼!!
1. They aren’t seeing results. They’ve been working hard being strict and the scale is just not moving 😡 -
Now there could be a couple reasons. For example their plan might be generic and not take in to account their lifestyle, exact goals, or body type. Or it could be they are only using the number on the scale as a sign of success. Let’s talk about that ok!
When I measure success we rate 5 areas. Weight, measurement, looks, strength, and feeling. Make sure your not using just one as your improvements are in multiple area. 📝 this one down immediately!!
2. The second MASSIVE reason people give up is because they are not having fun 🤭. If it’s not enjoyable it’s not sustainable. Hmmm think about it -
You got to enjoy your nutrition and fitness. If one or the other (heavens let it not be both) are not enjoyable it’s not made to last. How do we do that? -
this comes down to customization and not just a generic plan that’s making you eat chicken and broccoli every day. No one will to do that forever 😖 -
SO 🤯which one of these reasons fits your story of why you fell off 👇🏼👇🏼and what’s holding you back from getting back on track 🥇
Lots of people I talk to want to lose that weight in the midsection. They want to gain some definition and that confidence! Sarah here needed that accountability and most importantly the right nutrition. So if you want these results then let’s get in contact!
▪️WHAT MAKES ME HAPPY▪️
Do you know what makes me so absolutely ecstatic?! It’s impacting people in a real way. When I say real, a couple things come to mind. First of all I am happy that people are starting to realize that the quickfix instant gratification solutions are pointless. They understand that they need something sustainable and customized. I’m happy because our Academy is a last stop shop for people wanting to change their life and their health once and for all. I’m also super excited to be helping others create financial freedom through the world of online coaching. And in this world, it’s all about helping others create that same impact, while getting paid what they are worth. So let’s get excited because we are making real change! And if you want to be part of this tribe then please let’s keep dialoguing and working together!
The beliefs you hold in your mind will be revealed by the actions you take. Because of this you must first transform your mind before any other change can take place. I grew up with the belief that everything I touched would fall apart. This came out in different areas of my life. I was good at many things but never great. This caused me to never take the steps necessary or to spend the time needed for me to become great. But through learning how to make a real commitment and creating a new set of beliefs I have started to grow. I have done things this last month I’ve only dreamt of. I have seen things happen that people said would never happen. But yet I haven’t reached the summit yet. You see one part of a good mindset is to understand that yes you must be grateful for what has happened. But you must always be growing or progressing. Otherwise your shrinking and loosing your power. So yes we’ve come a long way but it’s time to take the next step. #motivationmonday
▪️Relating over Attacking▪️
Lately I’ve thought a lot about how so many coaches/athletes/systems attack each other in the fitness world. You’ve probably seen people bashing one type of eating plan while exalting what’s working for them. Here’s the ironic part. What works for you (meaning lifestyle, enjoyment, type of results) will not “necessarily” work for someone else. There are some basic rules like “calories in & calories out” however the details such as low carb, keto, high protein, etc are more about the individuals, their goals, and preferences. Because of this when I see these attacks I get a little sad and a decent amount frustrated. We as humans have what we would call a “caring” desire to nicely push what works for us onto other people. Often this seems a bit rude and pushy and the receiver doesn’t want to be cornered into something. Instead of doing this maybe.... find out what would ACTUALLY work best for THEM. And to do that you’ll need to dig deep, ask a lot of questions, and be open minded. So stop that pushy “my way is best” and think about the person instead of what worked for you.
Often times when we talk about nutrition there are two camps. One side it says you should try these quick fix products even though most of the time they only give temporary results. The other side says go extremely clean even if you don’t enjoy it because you’re going to feel good long-term. In the last week our Academy helped a male lose 9 pounds and a female lose 12 pounds. We did this all the while helping them eat enjoyable food and, gave them the necessary tools to maintain this long-term. Our Academy will not just give you a fish we will teach you how to fish. Our mentality is this is the last program you will need.
▪️JOY VS DUTY▪️@reuben.driedger
One of the most enjoyable parts of my day is the morning work out. My timeframe is from 7:30 to 8:30 5 days a week. And I can feel it if I miss a day for sure!
For lots of people getting the exercise in is a duty/punishment. Even some of my clients have trouble getting rid of this mentality that they HAVE to work out because maybe they ate bad or they just have an unhealthy relationship with fitness.
Here’s the kicker. Development at a fundamental level means progress. And progress means you’re going somewhere and transforming. Just like reading personal development book, or listening to a speaker, going to the gym is creating progress in your body which is a good thing.
If you are struggling with this you have to look at the mindset and start creating the belief that resistance equals transformation. The only way to move forward is to push through that which is hard. When it’s raining outside and you’re driving 100 km/h the rain seems a lot more fierce because you’re moving that much faster. It’s the same way in life. If you’re moving fast to transform your mind and your body and your relationships and your business it’s all going to feel very hard. This is not to persuade you to quit rather it should be a sign that you’re making massive headway. So understand today that the resistance you feel today is the freedom you’re going to enjoy tomorrow.
Here’s the basic answer to why “bulking” is good for building muscle.
When your in a caloric surplus and gaining 0.5-1lb per week you’ll start to see some advantages in the gym. Because you are heavier you have more mass to throw against the weights. This will allow you to start pushing heavier weights which in turn will activate more muscle tissue causing more motor units to be engaged. After these muscles are fueled by a good nutritious and caloric surplus diet they are now ready to take on more heavy challenges.
So in short move heavier weights and more muscle fibres are activated. And the more fibres are activated the faster you can build muscle. So when you decide to lean out after the bulk you will be able to see the clear defined new muscle you’ve built.
My goal is to maintain a 0.5-1lb gain till end of February and then start cutting. Will be around 185-190lb at highest.
One of the most common things I hear is...“I’ve tried so many programs but I always seem to gain all the weight back after. The plan worked at the time but I hated it.
Honestly it doesn’t surprise me because the fitness industry has so much information it puts out, it’s hard for people to sift through what’s wrong and what’s right.
Here’s usually how “coaching” works these days... 1️⃣12 week plan
2️⃣Non-customized program (every person is just getting the same workouts and diet)
3️⃣No accountability groups (so its 100% up to you to stay motivated and accountable).
4️⃣Email you once a week (you can’t even talk to whose coaching you).
5️⃣No plan after the 12 weeks on how to sustain a eating strategy or workout routine (because they want you to just keep signing up). Since when is fish, chicken 🐔 and broccoli sustainable for the rest of your life 🙄🙄 So you lose a bunch of weight. Gain it all back, and end up buying program after program until you’re completely frustrated.
So what if there was a better way? A way to solve all those issues? Would you do it? Here’s the plan you should look for.
1️⃣ Customized Plan (it doesn’t matter how good a plan is if you don’t personally like it. People will only do things they hate for so long) I make programs based on amount of how many days you want to workout & what you like to eat.
So your SUCCESS % goes Wayyy 🔼🔼🔼 🙌🏻🙌🏻 2️⃣ An accountability group. This doesn’t mean everyone is in your business. It means every person is posting their progress, struggles, and victories.
3️⃣ Unlimited coach contact. While I do admit at times it can wear me out. My clients appreciate it so much. Being able to adjust or ask questions on a moments notice gives them a feeling of caring!
4️⃣ A LONG TERM PLAN. Word for word I tell clients “this is a one time investment. I will teach you everything you need to know to be able to make your own diet plans and workouts the rest of your life. I’ll be the last coach you ever hire.” My goal isn’t to keep people on as clients forever. It’s to have them make a one time investment and then never pay for fitness plan again!
Is this you? Then DM for your free consultation call 📱
Follow @reuben.driedger #Repost @cartergood
📍TWO LOW CALORIE FAT LOSS HACKS📍
Surprisingly, most folks starting a diet don’t struggle with eating fewer calories. At least not in the beginning stages...
Instead, the biggest struggle comes with making changes with their eating habits.
Here’s what I mean. When someone starts a diet, the first step is usually eliminating foods they think are “bad” and replacing them with foods they think are “good.”
And sure, this might help them consume fewer calories, but it often requires so much change to their regular eating routine that they can’t sustain it for long…
The less change, stress, and resistance you create through dieting, the better. So when I’m working with clients, I focus on helping them find lower calories food alternatives for what they’re already eating.
One way is to “Go Lean With Protein.” Most people don’t think much about the fat-to-lean ratio of the meat they’re buying....
Beef is a great example 🐃 —> by switching from regular 80/20 or 85/15 ground beef to leaner 93/7 or 96/4 beef, you can end up saving ~70-150 calories per serving.
Another easy lean protein swap is switching from full-fat dairy products to low-fat or fat-free alternatives. -
Another trick is to Go Light With Oil & Sauce.”
It’s straight-up ridonkulous how easy it is to take in hundreds of calories from oils and heavy sauces without even realizing it — especially for folks new to food journaling who don’t always think to track & measure them.
An easy fix is to use significantly less oil or opt for an oil spray. I’d also recommend swapping out high-calorie sauces for their lighter/calorie-free alternatives.
Do you have any easy tips for cutting calories?
Tell me below! ⤵️
Do you want change this week? Change in the future depends on what you do now. Actions, commitments, and decisions will produce authentic shifts. Start with the small changes and succeed with those. Build your self belief with real success. And then, go after even bigger and better goals!!
WOW! Janelle is absolutely ecstatic:)!! Are you at a place where you just aren’t seeing the long term results you want to see? Do you feel like you’ve hit a plateau? Are you yoyoing and going up and down with your weight. STOP 🛑 Change two things!
1. Your mindset🤔. You will never change into the person you want to be, unless you truthfully believe you can/will change. Create new habits in your mind! -
2. You need a game plan 💪🏼💪🏼 that has these three components. Simple, so that it’s understandable. Enjoyable, which will make it sustainable. Results driven, meaning it will have to be customized for specifically you. If your not seeing results that’s why! -
Is this you? 🙋🏼🙋🏼♂️If so what are you waiting for? Send a PM and I’ll help you figure out if this would be a good fit for you🙌🏻