We are nearing the end of February and this winter has been a doozy! With more snow expected our workouts are forced to be indoors. Maybe you made a goal January 1st and you're still not seeing results almost 7 weeks later? Results can mean a variety of things to a variety of people. It could mean losing weight, losing inches, gaining muscle mass, having more energy, sleeping better, positive mental health, etc. For most, losing weight is the number 1 priority BUT YOU HAVE TO CUT YOURSELF SOME SLACK. When you started exercising what was your number 1 goal? Did you include, more sleep, better nutrition, and more water consumption? Remember my goal setting activity? Start small and add goals every 4 weeks or so. The first result you should be seeing is a better whole body feeling (more muscle) and more energy. From here, you adjust your goals, add in the nutrition component if you are SERIOUS about losing those lbs and start to track your water consumption. 80% nutrition and 20% exercise is the rule of thumb - - those 30 minute workouts that I give you daily are 20% of your success.
If you want to change your body composition you need to stay on course. Factor in your genetics, hormones, nutrition, sleep and fitness history to make sure your goal is attainable. Again, don't be so hard on yourself and have fun! Here are 6 things to do differently:
1. Prioritize Sleep: I can't preach this enough. Sleep is so important. Being sleep deprived effects your hormones that control your appetite. Basically you'll want to eat more comfort and unhealthy foods which decreases your chances of exercising which really decreases your chances of changing your body composition and the way you feel.
2. Try Something Different: Do you do the same exercise routine everyday all year? Your body needs a change. Find a friend who wants to try that new yoga class, jump into a crossfit program, try a cycle class to get a big bang for your buck AND add a good resistance training program to your weekly routines. My weekly workouts are all about resistance and interval training that set you up for success and you don't have to do them every day. They fit perfectly into your weekly regime. Always make sure you workouts feel challenging. If it was easy, everybody would be doing it.
3. Take Active Recovery Days: Your body is a machine that works hard from the minute to wake up to the minute you go to bed. You need active recovery days. If you need the day off from any exercise, take it. We all deserve the Netflix and Chill days. Otherwise active recovery can mean any activity that gets you moving - going for a walk, vacuuming, shoveling, hiking, playing with the kids, etc. Your body needs time to rest and recover. Your muscles are repairing, getting stronger and getting ready for the next day's workout.
4. No more PRESERVATIVES and PORTION SIZE CONTROL
Preservatives are found in pre-packaged foods. The thought of cooking from scratch every night seems tasking, but in reality if doesn't have to be. There are plenty of options that are quick and easy. You don't need to be fancy either and stay away from all those heavy comfort foods the majority of time. Save your favorite meal for 1 time per week and eventually 1 time every few weeks. Watch your portion sizes- if you hit dinner time starving because you haven't eaten since 11am, start adding small snacks that are good - fruits, veggies, yogurt, cheese and crackers, almonds, healthy bar, etc. Start with small portions and don't eat so fast. Let your stomach relax before going for seconds, you'll be pleasantly surprised.
5. Maintain a healthy balance in your Life
Let yourself indulge in your favorite meals, wine and beer. It's OK to have these things as long as it's not a bad habit. Everything in moderation really does go far. If you tend to be addicted to sugar, lay off the sugar so you're body doesn't crave it so much. Let yourself skip a workout when you need to. Don't make achieving your results absolutely miserable - have fun too.
6. Have fun
But seriously, don't take life so seriously and have some fun. We all want to be as healthy as we can be while enjoying ourselves. The moment you're unhappy, you need a change. If results came easy everybody would do it. You need to WANT to reach your goals and you need to work hard. It will take a couple months of being diligent and sticking to your program, but you will get there. Be honest with yourself.