QUIT QUITTING
SO IT’S A NEW SEASON… AND YOU’RE ON ANOTHER HEALTH KICK.
*Let’s paint the picture.
YOU’RE FIRED UP. FEELING MOTIVATED AGAIN AFTER SPENDING THE LAST 4 MONTHS DIGGING YOURSELF DEEPER AND DEEPER INTO THE HOLE.
YOU HIDE ALL THE CHOCOLATE BARS AND STASH THE CHIPS OUT OF SIGHT. YOU EVEN BUY YOURSELF SOME NEW CUTE LEGGINGS OR SHOES FOR EXTRA SPARK AND MOTIVATION.
YOU JUST SIGNED UP FOR SOME KIND OF 30 DAY CHALLENGE. YOU EVEN GOT YOUR NEIGHBORHOOD MOMS INVOLVED TOO!
THERE’S A WHOLE CREW OF YOU, READY TO KICK ASS.
*Hit fast forward.
4 WEEKS COME AND GO BEFORE YOU CAN EVEN BAT YOUR EYES TWICE…
YOU’VE HARDLY LOST MORE THAN 2LBS AND YOUR ABS STILL AREN’T VISIBLE?!
“WHAT THE F*” - YOU CRY OUT.
“BUT I’M DOING EVERYTHING RIGHT?!” YOU’RE FEELING DEFEATED, DISSAPOINTMENT, AND DESPERATE (YET AGAIN).
...YOU START TO WONDER IF YOU’RE BROKEN OR IF YOUR BODY SOMEHOW DEFIES ALL LAWS OF SCIENCE. YOU GRAPPLE WITH THE NOTION THAT YOU'LL JUST NEVER BE HAPPY WITH YOUR BODY. THIS IS IT - YOU’RE DOOMED (YOU THINK).
*Cue the depression, shame, hopelessness.
A FEW MORE WEEKS GO BY AND STILL, ONLY “MINOR CHANGES” - AS YOU SEE IT.
AT LAST, YOU THROW YOUR HANDS UP IN THE AIR AND YOU SAY “F* THIS!”
OUT COME THE CHIPS AND THE CHOCOLATE. YOU CONSUME ENOUGH TO MAKE UP FOR THE LAST MONTH AND A HALF IN JUST 2 DAYS.
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SOUND FAMILIAR? FOR MOST PEOPLE IT IS A PAINFULLY RECURRENT THEME.
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LET ME VERY SIMPLY EXPLAIN THIS DETRIMENTAL CYCLE.
*You’re quitting because you feel like a failure.
WHY DO YOU FEEL LIKE A FAILURE, WE MUST ASK?
BECAUSE YOU’VE BEEN CONDITIONED TO BELIEVE RESULTS ARE QUICK TO COME BY. MAGAZINE RACKS ARE DOUSED IN BULLSHIT ADS CLAIMING *ABS IN 6 MINUTES!*. AND EVERY INTERNET INFLUENCER HAS CONVINCED YOU THAT THEIR SUPPLEMENT, THEIR MEAL PLAN, THEIR FITNESS PROGRAM WILL “GUARANTEE” YOU A WHOLE NEW BODY IN JUST 30 DAYS.
THIS SHIT MAKES ME BOTH LAUGH UNTIL I CRY, AND CRY UNTIL I LAUGH.
IT’S NO WONDER YOU FEEL LIKE A FAILURE; YOU’RE STRIVING FOR SOMETHING THAT DOESN’T EVEN EXIST.
THERE ARE BILLIONS OF DOLLARS BEHIND THE BS MARKETING YOU’RE BEING FED. THEY ARE PUSHING ONTO YOU HAMMERED DOG SHIT CLAIMS, BACKED BY ZEROOOO SCIENCE OR SENSE OF REALITY.
WANTING TO QUIT IS UNDERSTANDABLE. I’D WANT TO QUIT, TOO, IF I WAS CHASING SOMETHING UNACHIEVABLE.
HERE’S A VERY CONSIDERABLE IDEA…
*Let’s stop making an ass of ourselves!
TAKE YOUR EYES OFF THE F*N CARROT AND EAT THE GRASS BELOW YOUR FEET.
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MY HOPE IS THAT BY THE END OF THIS BLOG, YOU’LL BE ABLE TO OFFER YOUR OLD SELF TONS OF GRACE AND FORGIVENESS FOR GIVING UP AND THROWING IN THE TOWEL COUNTLESS TIMES. BUT MORE THAN THAT, I HOPE THAT AFTER THIS HUGE MINDSET SHIFT, YOU CAN GIVE IT ONE MORE GO THAT LASTS THE REST OF YOUR LIFE!!!
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NO DOUBT, ALL THIS START-STOP BEHAVIOR OVER THE YEARS HAS MADE YOU EXHAUSTED EMOTIONALLY, AND YOU NO LONGER HAVE FAITH IN YOURSELF TO COMMIT TO THE THINGS YOU SAY ARE IMPORTANT. YEARS OF CONSTANT COMPARISON AND DISORGANIZED GOAL-CHASING WILL DO THAT TO ANYBODY.
I promise you this:
you possess the power to direct your life.
YOU ARE NOT A FAILURE BECAUSE YOU’VE QUIT A FEW TIMES (WITH GOOD REASON TO).
ALL YOU NEED IS EDUCATION, CLARITY, AND GUIDANCE.
I CAN OFFER YOU THAT!
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OVER THE LAST DECADE, WORKING WITH HUNDREDS OF PEOPLE… I’VE DISCOVERED THAT THE 3 MOST COMMON CAUSES OF DISAPPOINTMENT (AND THEREFORE QUITTING) ARE THESE:
IMPATIENCE
UNREALISTIC EXPECTATIONS
ERROR(S) IN THE PROCESS
LET’S SPEAK TO IMPATIENCE FIRST.
*Impatience:
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ALLOW ME TO PREFACE THIS SECTION WITH THIS FIRST:
I CAN’T EVEN BEGIN TO EXPLAIN HOW EXHAUSTING IT IS TO FIGHT DAY IN AND DAY OUT AGAINST THE FITNESS AND DIET CULTURE - YES THE VERY INDUSTRY I CHOOSE TO WORK IN YEAR AFTER YEAR.
IT HAS BEEN AND CONTINUES TO BE AN UPSTREAM SWIM THAT IS OFTENTIMES DROWNING AND DEFEATING BEYOND BELIEF. AFTERALL, I AM JUST A LITTLE FISH SWIMMING IN A BIG, DEEP, DARK OCEAN AMONG OTHER MUCH LARGER FISH (SHARKS) IN THE SEA.
BUT...I AM COMMITTED TO KEEP ON SWIMMING (CUE DORI).
TRUTHFULLY, I CAN’T BLAME PEOPLE FOR BEING SO DAMN IMPATIENT. THIS IMPATIENCE IS A RESULT OF CONSCIOUS AND UNCONSCIOUS MARKETING. EVERY MAJOR MAGAZINE COVER, EVERY WEIGHT LOSS COMMERCIAL, EVERY NEW SHAKE PROGRAM….EVERYWHERE YOU LOOK…. THERE IS THIS GLAMORIZED, SENSATIONALIZED, MANIPULATED DELIVERY OF INFORMATION THAT IS LITERALLY INTENDED TO BRAINWASH VULNERABLE PEOPLE INTO BELIEVING THAT RESULTS ARE FAST COMING AND EASY TO ACHIEVE!?!? *PULLING MY HAIR OUT JUST THINKING ABOUT IT!*
TAKE A LONG LOOK AT THESE CLAIMS.
I WOULD *NEVER* QUOTE A CLIENT A CERTAIN AMOUNT OF WEIGHT OR INCHES IN A GIVEN AMOUNT OF TIME. TALK ABOUT SHOOTING MYSELF IN THE FOOT! IT IS THE DUMBEST BUSINESS PITCH POSSIBLE. NOT TO MENTION, POOR FUCKING CHARACTER.
DOES THIS STRATEGY GET A F* TON OF CLIENTS UP FRONT? YEP.
DO THESE CLIENT RETAIN AFTER THEY ‘FAIL’ TO MEET THE QUOTE?
ABSOLUTELY NOT. THEY RUN AND HIDE IN A DARK CLOSET BURIED IN SHAME AND SELF HATE.
PEOPLE WHO TAKE THIS APPROACH DON’T CARE ABOUT RETENTION THOUGH. THEY KNOW THERE ARE MILLIONS OF PEOPLE READILY AVAILABLE TO JUMP ON THE NEXT OFFER.
THAT’S NOT MY BUSINESS MODEL.
I WANT TO POWERFULLY AND POSITIVELY AFFECT THE LIVES OF MY CLIENTS WHO CHOOSE TO HIRE ME.
I WANT TO HELP THEM MAKE HEALING, MEANINGFUL, SUSTAINABLE CHANGES IN THEIR LIFE.
IN ORDER FOR ME TO UPKEEP THIS KIND OF BUSINESS MODEL, IT REQUIRES THAT I BE
TRANSPARENT AND HONEST FROM THE GET GO
REALISTIC AT ALL TIMES
GRACIOUS, EMPATHETIC, AND GENUINE
AND IT MEANS STANDING FIRM IN MY VALUES + BELIEFS DESPITE THE TOXICITY OF MY INDUSTRY. IF ANYTHING, IT MAKES IT THAT MUCH EASIER TO KEEP STEADY FOOTING BECAUSE I KNOW THERE’S AN EXTREME NEED FOR HONESTY AND LEADERSHIP IN THE INDUSTRY.
AT THE END OF EVERY WORK WEEK, I KNOW I’M TAKING THE MORALLY CORRECT APPROACH. AND I’VE SEEN THE POWER OF MY INFLUENCE PAYOUT IN SO MANY LIVES.
THANKS TO MY BUSINESS MODEL… I HAVE ONE OF THE BEST RETENTION RATES ACROSS MOST TRAINERS I’VE EVER MET/HEARD OF.
WHY?
*Good character always wins.
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THESE MULTI-BILLION DOLLAR ADVERTISING COMPANIES ARE THE VERY REASON WHY PEOPLE ARE SO IMPATIENT ABOUT RESULTS (PAIRED WITH THE INSTANT GRATIFICATION TECHNOLOGY AS BROUGHT TO OUR LIVES). BUT MOST OF YA/’LL DON’T KNOW ANY BETTER, AND THAT’S NOT YOUR FAULT! FITNESS + NUTRITION ISN’T YOUR SPECIALTY. IT ISN’T WHAT YOU’VE STUDIED FOR YEARS. IT’S NOT WHAT YOU CONTINUOUSLY COMMIT YOURSELF TO RECEIVE CERTIFICATIONS IN. SO AGAIN, IT’S NOT YOUR FAULT FOR HAVING FAITH IN WHAT YOU SEE AND READ.
THE FITNESS INDUSTRY, JUST LIKE MOST OTHERS, IS CORRUPT AND CAPITALIZING ON YOU WHEN YOU FEEL MOST VULNERABLE. THE FIRST THING YOU CAN DO, AND THE BEST ARMOR YOU CAN PREPARE YOURSELF WITH IS AWARENESS.
YOU NEED TO DEVELOP BULLETPROOF AWARENESS REGARDING ALL THE BOGUS THAT’S GOING ON AROUND YOU AND THE POISON THAT’S BEING FED TO YOU.
THE SOONER YOU WAKE UP, THE SOONER YOU’LL BE ABLE TO PROTECT YOURSELF. AND THE SOONER YOU DO THAT, THE MORE ROOM YOU’LL HAVE TO PRACTICE PATIENCE IN THE PROCESS.
AWARENESS LEADS TO LEARNING + LEARNING LEADS TO IMPROVEMENT.
AT SUCH POINT, YOU’LL BE ABLE TO DEVELOP REALISTIC EXPECTATIONS FOR YOURSELF AND YOUR BODY.
WITHOUT AWARENESS OF THIS UGLY TRUTH - YOUR ON AGAIN OFF AGAIN CYCLES WILL PREVAIL.
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NOW LET’S SPEAK TO UNREALISTIC EXPECTATIONS.
*Unrealistic expectations:
THIS PIGGYBACKS OFF IMPATIENCE. IN FACT, IMPATIENCE IS ACTUALLY A FORM OF UNREALISTIC EXPECTATIONS (TOWARDS THE TIMELINE OF RESULTS). HOWEVER, UNREALISTIC EXPECTATIONS IS A MUCH LARGER UMBRELLA AND COVERS MUCH MORE GROUND.
IF YOU FEEL AS THOUGH YOUR INPUT (EFFORT, CONSISTENCY, INTENSITY, FREQUENCY, SELF-AWARENESS ETC) DOES NOT MATCH YOUR OUTCOMES (RESULTS OR LACK THEREOF)... THERE'S A MAJOR MISALIGNMENT HAPPENING.
*Results and outcomes are always = to effort and input.
DOES THAT FEEL KINDA SUCKY? MAYBE SOMETIMES.
BUT NOT IF YOU’RE ACCEPTING OF YOUR EFFORT. IF YOU ARE AWARE ENOUGH TO SAY “I’M DOING THE BEST I CAN RIGHT NOW GIVEN THE CIRCUMSTANCES”, YOU JUST PROTECTED YOURSELF FROM DISAPOINTMENT - REGARDLESS OF RESULTS. THE RESULTS NO LONGER MATTER. WHY? BECAUSE YOU’RE DOING THE BEST YOU CAN. WHAT MORE CAN HAPPEN? NOTHING. SO WHY FUSS?
OR PERHAPS, HONESTY MIGHT SOUND LIKE “YA, I COULD DO BETTER. I’VE BEEN SLACKING OFF. I’M GOING TO PUSH HARDER THIS NEXT MONTH. I HAVE A LITTLE MORE I CAN GIVE IT.” AGAIN, YOU’VE ARMORED YOURSELF FROM DISSAPOINTMENT SIMPLY BY BEING HONEST WITH YOURSELF.
*Hold up that mirror. And take an honest look.
FOR ME PERSONALLY, I THINK IT’S WONDERFUL TO KNOW THAT IF I WORK HARD AND I DO SHIT RIGHT, I WILL REAP EXACTLY WHAT I SOW. HOW F*N REWARDING!!!
HERE’S AN UGLY TRUTH…
MOST PEOPLE EXPECT MORE OUT OF THEIR EFFORTS. WHY?
*Because we hold biases towards our efforts.
WE - HUMANS - TEND TO OVERESTIMATE AND OVERCREDIT OUR PERFORMANCE REVIEWS. YES, EVEN THE MOST SELF-CRITICAL OF US.
IT’S NEARLY IMPOSSIBLE TO DIFFERENTIATE BETWEEN ACTUAL EFFORT, AND PERCEIVED EFFORT.
ACTUAL EFFORT MIGHT RANK 60/100
PERCEIVED EFFORT MIGHT RANK 95/100
HOW DOES THIS HAPPEN?
BECAUSE WE ARE HUMAN. AND WE EXPERIENCE A PLETHORA OF EMOTIONS HOUR-TO-HOUR.
AND SOMETIMES LIFE FEELS CRUEL AND UNFAIR. AND WE GET SO CAUGHT UP IN OUR EMOTIONS THAT WE SEE REALITY THROUGH AN ALTERING LENS.
CIRCUMSTANCES THAT CAN MAKE LIFE FEEL LESS BEARABLE:
LACK OF SLEEP
AN ARGUMENT WITH SOMEONE
AN OVERLY CRITICAL MOTHER
DIFFICULTY IN THE OFFICE
TROUBLES AT HOME
LOW BLOOD SUGAR
PMS / HORMONAL DISRUPTIONS AND CYCLES
IMMUNE SYSTEM IN OVERDRIVE (FIGHTING COLD/FLU)
DISCOURAGEMENT
COMPARISON
DEHYDRATION / POOR NUTRITION / LACKING MICRONUTRIENTS
CHRONIC DISEASE AND ILLNESS
THERE ARE SO MANY VARIABLES AT PLAY, WHEN IT COMES TO HOW SMOOTH OR HOW DIFFICULT OUR DAYS AND WEEKS * FEEL *.
WITH THAT SAID, THERE PROVES TO BE A DECENT GAP BETWEEN ACTUAL EFFORT AND PERCEIVED EFFORT. WE MINIMIZE THIS GAP BY IMPROVING OUR LEVELS OF SELF AWARENESS AND HONESTY.
AND AS A COACH WHO’S HAD TO HAVE THESE UNCOMFORTABLE CONVERSATIONS WITH CLIENTS ON A WEEKLY BASIS… I WILL UNHESITANTLY DECLAIR THAT NO MATTER HOW MANY TIMES I HAVE “THE” CHAT…
*Holding up a mirror to someone else’s reflection is extremely difficult.
IT’S A DELICATE CONVERSATION TO HAVE! THERE’S NO TELLING HOW A CLIENT WILL RESPOND. I WILL SAY, MOST ARE PRETTY RECEPTIVE ONCE THE INITIAL DEFENSIVENESS SETTLES. BUT NO DOUBT, SOME HAVE WANTED TO BITE MY HEAD OFF.
WHEN YOU’RE EXHAUSTED AND ON THE BRINK OF TEARS BECAUSE YOU FEEL LIKE LIFE NEVER LET’S UP OR HANDS YOU A PASS… I’M GOING TO BET THAT THE LAST THING YOU WANT TO HEAR (OR SEE IN THE MIRROR) IS THAT YOUR OUTCOMES ARE ACTUALLY A DIRECT REFLECTION OF YOUR EFFORTS.
PEOPLE PERCEIVE IT THIS WAY:
SHIT RESULTS = SHIT EFFORT
BUT THAT ISN’T ALWAYS WHAT I’M TRYING TO SAY! BUT HONESTLY, SOMETIMES IT IS.
INSTEAD OF SAYING THE DEFENCE-TRIGGERING WORDS “WORK HARDER”... I MIGHT SAY SOMETHING LIKE… “MAKE SURE YOU’RE BEING HONEST WITH YOURSELF. I KNOW THINGS FEEL VERY DIFFICULT RIGHT NOW, BUT TRY TO SIT DOWN AND PUT PEN TO PAPER. MAP OUT YOUR EFFORT OBJECTIVELY. IDENTIFY YOUR SLEEP HABITS, YOUR STRESS MANAGEMENT, HOW OFTEN YOU HIT YOUR NUTRITION TARGETS/RANGES, THINK ABOUT YOUR INTENSITY IN TRAINING AND MEASURE YOUR FREQUENCY ACROSS THE LAST 6 WEEKS – AND THEN DECIDE IF YOU THINK YOUR EFFORTS DO NOT MATCH YOUR OUTCOMES. BE FAIR TO YOURSELF.”
MISALIGNMENT BETWEEN EXPECTATIONS AND RESULTS (OUTCOMES) WILL LEAD YOU RIGHT TO THE GATE OF QUITTING.
LET’S GET OFF THIS PATH ASAP BY ADJUSTING YOUR EXPECTATIONS TO BE AS REALISTIC AS POSSIBLE.
LET ME FRAME IT ANOTHER WAY… YOU WOULDN’T EXPECT TO BECOME A MILLIONAIRE ON A 9-5 MINIMUM WAGE SALARY RIGHT?
IT’S NO DIFFERENT HERE.
IF YOU’RE EXPECTING TO LOSE A POUND PER DAY, OR GROW YOUR BICEPS 4” IN A MONTH - YOU HAVE AN UNREALISTIC EXPECTATION REGARDING THE TIMELINE OF RESULTS.
IF YOU’RE COASTING THROUGH YOUR WORKOUTS WHILE YAWNING AND TEXTING, DON’T EXPECT TO GET STRONGER, FASTER, OR FITTER ANYTIME SOON. IN THIS CASE, YOU HAVE UNREALISTIC EXPECTATIONS AROUND INTENSITY REQUIREMENTS.
IF YOU’RE RESTRICTING YOUR CALORIES M-F BUT BINGE EATING SATURDAY AND SUNDAY AND ARE TELLING YOURSELF THAT IT'S A GOOD BALANCE, YOU HAVE SKEWED EXPECTATIONS AROUND CONSISTENCY.
IF YOU’RE TRACKING YOUR INTAKE INTO MFP AND EYEBALLING EVERYTHING YOU EAT/DRINK, YOU HAVE A NAIVE UNDERSTANDING AROUND INTENTION AND DILIGENCE.
YOU CANNOT HAVE ALL, SOME, OR EVEN ONE OF THESE UNREALISTIC EXPECTATIONS IF YOU WANT TO ACTUALLY SEE RESULTS!
SOLUTION: EDUCATION EDUCATION EDUCATION FROM LEGITIMATE, CREDIBLE SOURCES (PSST, NOT MAGAZINE COVERS OR COMMERCIALS!).
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THE 3RD MOST COMMON CAUSE OF DISAPPOINTMENT IS ERROR(S) IN THE PROCESS.
*Errors in the process:
THERE ARE 2 MEASURABLE METHODS TO THE MADNESS.
INTAKE: CALORIES (CARBOHYDRATES/FAT/PROTEIN) *CALORIES CONSUMED
OUTPUT: EXERCISE + ACTIVITY *CALORIES BURNED*
WE KNOW THIS BASIC MATH:
CALORIC DEFICIT = WEIGHT LOSS
CALORIC MAINTENANCE = WEIGHT MAINTENANCE
CALORIC SURPLUS = WEIGHT GAIN
SO, IN ORDER TO BE IN THE INTENDED CATEGORY (- / = / +) IT TAKES A DECENT AMOUNT OF PRECISION TO DO SO.
MEANING, INTENTIONAL INTAKE. INTENTIONAL OUTPUT.
MOST PEOPLE AREN’T INTENTIONAL LET ALONE ACCURATE.
*Let’s talk about calories in.
BY NOW, MOST PEOPLE HAVE EITHER USED OR AT LEAST HEARD OF THE APP MY FITNESS PAL - OR SOMETHING COMPARABLE. IT IS A TRACKING APPLICATION THAT ALLOWS PEOPLE TO PRECISELY RECORD THEIR INTAKE AND EXERCISE. IT HAS A TON OF NIFTY FEATURES LIKE PIE GRAPH GENERATION, PERCENTAGE BREAKDOWNS, AND EVEN A BARCODE SCANNER THAT CAN BE USED ON ALL FOOD AND BEVERAGE ITEMS. THIS APP REALLY DOES HAVE THE OPPORTUNITY TO HELP SOMEONE DRASTICALLY CHANGE THEIR NUTRITION WHILE ACHIEVING MAJOR RESULTS - IF USED PROPERLY.
I HAVE 5 MAJOR POINTS I’D LIKE TO DISCUSS REGARDING PROPER INTAKE TRACKING. THESE ARE THE TOP 5 THINGS I ACCESS WHEN LOOKING AT CLIENT FOOD LOGS, AND THE FIRST 5 PLACES I FIND MAJOR ERRORS THAT DIRECTLY AFFECT WEIGHT CHANGE RESULTS.
ACCURACY
CONSISTENCY
BREAKDOWN
FIBER
SODIUM
THE FIRST THING I’M GOING TO INVESTIGATE IS ACCURACY. “HOW DO YOU KNOW WITH 100% CERTAINTY THAT THE AMOUNTS YOU ENTERED IN THE APP ARE ACCURATE TO WHAT YOU CONSUMED?” 9/10 TIMES THEY HAVE ZERO CLUE WHAT AMOUNTS THEY EVEN SELECTED WHILE RECORDING! AND IF BY SLIM CHANCE THEY DID USE A FOOD SCALE, THEY PROBABLY DIDN’T USE IT CORRECTLY.
(THESE EXAMPLES ARE TAKEN FROM REAL PEOPLE’S MFP ENTRIES.)
SO MY FIRST QUESTION TO THIS PERSON IS THIS: WITHOUT A FOOD SCALE, HOW DO YOU KNOW YOU ACTUALLY HAD 100 GRAMS OF CHICKEN AND 20 GRAMS OF GRANOLA AND NOT 2 OR EVEN 3 TIMES THAT AMOUNT? THE ANSWER: THEY DON’T.
THE FOLLOW UP QUESTION IN THIS PARTICULAR CASE WOULD PERTAIN TO THE GRANOLA. GRANOLA COMES IN ALL DIFFERENT FLAVORS AND MAKE UP THAT DRASTICALLY CHANGES THEIR ENERGY (CALORIC) VALUES. SO I WOULD ASK IF THIS PERSON SCANNED THE BARCODE ON THE BAG OF GRANOLA THEY USED OR IF THEY JUST SEARCHED “GRANOLA” INTO THE ENGINE AND SELECTED THE VERY FIRST ONE TO TOP UP. THIS LACK OF PRECISION CREATES HUGE ERRORS IN CALORIE ACCURACY.
EYE BALLING AND GUESSTIMATING IS NOT GOOD ENOUGH WHEN IT COMES TO TRACKING INTAKE AND EXPECTING TO SEE RESULTS. IS IT A WONDERFUL STEP #1 IN CREATING BASELINE AWARENESS? ABSOLUTELY! BUT IT’S ONLY GOOD ENOUGH FOR ABOUT A WEEK OR TWO. AND THEN YOU HAVE TO DIVE IN DEEPER AND NARROW DOWN ON PRECISION. OTHERWISE, YOU’RE TAKING STABS IN THE DARK OF AN EMPTY ROOM AND EVENTUALLY GOING TO WONDER WHY YOU’RE NOT HITTING YOUR TARGET.
ANOTHER VERY COMMON SOURCE OF ERROR: TRYING TO ENTER EVERYTHING ALL IN ONE SEARCH LIKE “TURKEY CHILI”.
THE APP IS NIFTY, I’LL GIVE IT THAT. BUT IT’S NOT GENIUS OR PSYCHIC. IT CAN’T POSSIBLY KNOW WHAT IS IN YOUR “HOMEMADE HAM AND CHEESE SANDWICH”. DID YOU USE WHITE BREAD OR WHOLE GRAIN? DID YOU PUT MAYO OR MUSTARD? DID YOU USE REAL HAM OR COLD CUTS? DID YOU PUT 1 SLICE OF MEAT OR 10? WHAT KIND OF CHEESE DID YOU USE? ….SEE MY POINT?
NOT ONLY IS THE APP UNABLE TO KNOW THESE THINGS WITHOUT BEING TOLD, SHE ALSO SELECTED AN OPTION THAT DIDN’T CONTAIN ANY MACRONUTRIENT BREAKDOWN AT ALL; IT WAS A NEAR-USELESS SELECTION (THOUGH HER INTENTIONS WERE STRONG!).
EVERY INGREDIENT YOU CONSUME HAS TO BE MEASURED AND ENTERED INDIVIDUALLY. NO ANDS, IFS, OR BUT’S.
I JUST RECENTLY HAD A WOMAN TELL ME SHE’S CONSUMING 1000-1300 CALORIES PER DAY AND NOT LOSING WEIGHT.
WHAT DID I REPLY? “THAT'S IMPOSSIBLE.”
WE AREN’T RODENTS, WE ARE HUMANS. ANYBODY ON 1000 CALORIES PER DAY WILL ABSOLUTELY LOSE WEIGHT, ESPECIALLY IF DONE FOR LONG ENOUGH.
I ASKED HER MY GOLDEN PRELIMINARY QUESTION “ARE YOU USING A FOOD SCALE OR EYEBALLING YOUR PORTIONS?” AND OF COURSE, IT WAS THE LATTER. I KNEW IMMEDIATELY SHE WAS WRONGLY INPUTTING YOUR PORTION SIZES INTO THE APP - HENCE WHY AT THE END OF THE DAY IT WAS TELLING HER THAT THE TOTAL CALORIC VALUES WERE BETWEEN 1000-1300/DAY.
EVEN IF YOU’RE USING A MEASURING CUP TO MEASURE “1 CUP” OF SOMETHING, YOU’RE GOING TO FACE DISCREPANCY. IF YOU TAKE A CLOSER LOOK AT THE NUTRITION LABEL YOU’LL NOTICE THAT THERE IS A WEIGHT VALUE BESIDE SERVING SIZE.
WHAT MOST PEOPLE SEE IS THE “1 CUP” ON A CEREAL BOX SERVING SIZE.
SO THEY PULL OUT THEIR MEASURING CUP AND FILL AS MUCH CEREAL IN IT AS HUMANLY POSSIBLE (PICTURE A LITTLE MOUNTAIN OF CEREAL BUILDING UPWARD IN THIS MEASURING CUP). “AHHHHH, 1 CUP!” ..AS YOU DUMP IT INTO YOUR BOWL. WELL HOLD ON, YOU PROBABLY JUST FIT 60+ GRAMS INTO THAT ONE MEASURING CUP. JUST BECAUSE IT FITS INTO THE CUP, DOESN’T MEAN IT MATCHES THE WEIGHT VALUE THAT THEY’VE SAID IS ONE SERVING.
1 SERVING OF THIS CEREAL IS ACTUALLY ONLY 40 GRAMS. THAT MEANS ALL THE NUMERICAL VALUE ON THE NUTRITION LABEL IS FOR 40 GRAMS...NOT A GRAM MORE NOT A GRAM LESS THAN THAT.
SO YOU MIGHT BE CONVINCING YOURSELF THAT YOU ARE ONLY EATING “1 CUP” WHEN REALLY, YOU MIGHT ACTUALLY BE CLOSER TO 80 GRAMS, OR 2 CUPS! SO THEN IF YOU ENTERED INTO MFP THAT YOU ONLY HAD 1 SERVING SIZE OF THIS CEREAL AS PER THE NUTRITION LABEL QUOTE, YOU’VE TOLD THE APP YOU’VE EATEN ½ OF WHAT YOU REALLY DID! NOW REPEAT THIS SAME MISTAKE FOR THE MILK. AND YOUR 6OZ STEAK THAT WAS REALLY 10OZ, AND YOUR SIDE OF RICE...
YOU MIGHT THINK YOU’RE EATING 1000-1300 CALORIES A DAY, BUT UNLESS YOU’RE USING A FOOD SCALE AND BEING PRECISE, I’D BET MY LAST PENNY THAT YOU’RE NOT.
THE VERY NEXT THING I’M GOING TO LOOK FOR IS CALORIC CONSISTENCY AS THIS IS THE MOST DIRECT INFLUENCE OVER WEIGHT.
*Let’s recap:
IF YOU’RE CONSISTENTLY EATING IN A DEFICIT, YOU’LL LOSE WEIGHT.
IF YOU’RE AVERAGING AROUND A MAINTENANCE INTAKE, DUH, YOU’LL MAINTAIN YOUR CURRENT WEIGHT.
AND IF YOU’RE EATING IN A SURPLUS, YOU’LL GAIN WEIGHT.
SO, IF YOU ARE COMPLAINING TO ME ABOUT NOT LOSING WEIGHT - I KNOW THAT YOU’RE NOT EATING IN A DEFICIT. END OF STORY.
WHEN PEOPLE FIRST START USING MFP, THEY JUST START ADDING EVERYTHING IN WITHOUT ANY REAL INTENTION OR AWARENESS OF WHAT THEY’RE TRYING TO ACHIEVE. AS WITH ANYTHING, BABY STEPS. FIRST STEP IS TO LEARN THE APP, ENTER LIKE CRAZY (WHETHER ACCURATE OR NOT), AND NEVERMIND CALORIC/MACROS ETC..
BUT BY WEEK 2..3..4.. THERE HAS TO BE INTENTION AND DILIGENCE. THERE HAS TO BE AWARENESS AND TARGETS. OTHERWISE, WHAT’S THE POINT?
MOST PEOPLE WHEN FIRST STARTING TO TRACK THEIR INTAKE WILL SEE CALORIC FLUCTUATIONS LIKE THE ABOVE. THERE IS VERY COMMONLY A 1000+ GAP BETWEEN THEIR LOWEST DAY AND THEIR HIGHEST. HOW CAN YOUR BODY REGULATE WHEN HOW MUCH YOU FEED IT VARIES SO DRASTICALLY? ANSWER: IT CANNOT. BECAUSE OF THIS, YOU WILL CONSTANTLY SEE YOUR WEIGHT FLUCTUATE ON THE SCALE DEPENDING ON HOW MUCH YOU FED IT THE FEW DAYS PRIOR TO STEPPING ON.
EXAMPLE:
YOU MIGHT EAT LOW CALORIE M-F AND THEN CONSUME A TON ON SATURDAY AND SUNDAY, AND THEN WHEN YOU WEIGH YOURSELF ON MONDAY MORNING, BOOM, YOUR WEIGHT WILL READ HIGHER THAN IT WOULD HAVE IF YOU WEIGHED ON FRIDAY. THIS KIND OF WEIGHT FLUCTUATION IS ABSOLUTELY NORMAL AND TO BE EXPECTED WHEN YOUR INTAKE FLUCTUATES JUST THE SAME. SO UNLESS YOU’RE CONSCIOUS OF YOUR CALORIC INTAKE CONSISTENCY, OR LACK THEREOF, YOU’LL BE LEFT FEELING ANGRY AND FRUSTRATED AS THOUGH YOU’RE NOT MAKING ANY PROGRESS IN THE DIRECTION YOU’RE HOPING TO. CONSISTENCY IS KEY - NO MATTER HOW CLICHE THAT SAYING IS.
IF YOU WANT TO SEE A STEADY DECREASE, YOU HAVE TO STEADILY EAT IN A DEFICIT.
LIKEWISE, IF YOU WANT TO SEE A STEADY INCREASE, YOU HAVE TO STEADILY EAT IN A SURPLUS.
IF YOU WANT CONSISTENCY ON THE SCALE, YOU HAVE TO BE CONSISTENT.
THE THIRD THING I’M GOING TO ANALYZE IS YOUR CALORIC BREAKDOWN; WHERE YOUR CALORIES ARE COMING FROM IN TERMS OF CARBOHYDRATES, FAT, AND PROTEIN.
(BELOW = CALORIES // GRAMS OF CARBS // GRAMS OF FAT // GRAMS OF PROTEIN )
SO THIS INTAKE IS PULLED FROM A WOMAN IN HER MID 50’S, WHO WEIGHS 230LBS, AND HAS A GOAL OF LOSING WEIGHT.
HER CARBS ARE IN DECENT RANGE, HER FAT IS A LITTLE HIGH BUT THAT COULD BE PALETTE PREFERENCE, BUT HER PROTEIN IS EXTREMELY LOW!
WHEN FOLLOWING THE GUIDELINES FOR PROTEIN NEEDS, SHE IS CONSUMING FAR LESS THAN ½ OF HER DAILY NEEDS.
PROTEIN NEEDS: 0.8 - 1 GRAM PER LBS OF BODY WEIGHT
230 X 0.8 = 184 GRAMS (BASELINE)
230 X 1 = 230 GRAMS (UPPER END)
PROTEIN IS A KEY FACTOR IN OUR DIET AND SERVES AS A DIRECT SOURCE OF FOOD + FUEL FOR OUR MUSCLES. AS A MENOPAUSAL WOMAN WHO HAD A THYROIDECTOMY, WHO ISN’T ACTIVE, AND WHO HAS A LIKING FOR ALCOHOL… PROTEIN FOR LEAN MUSCLE MASS SUPPORT BECOMES AN INCREASINGLY IMPORTANT VARIABLE OF HER DIET!
A MUCH BETTER BREAKDOWN WOULD LOOK SOMETHING LIKE THIS (STILL WORKING OFF 2165 CALORIES):
2165 CALS //200 GRAMS CARBS // 68 GRAMS FAT // 185 GRAMS PROTEIN
THIS WAY SHE HAS ADEQUATE CARBS FOR ENERGY.
SHE IS CONSUMING A GOOD AMOUNT OF FAT FOR HEALTHY HORMONES AND SATIETY.
PLUS SHE’S HITTING HER PROTEIN NEEDS.
WITHOUT MAKING ANY CHANGE TO CALORIC INTAKE - YOU CAN SEE HUGE CHANGE TO BODY COMPOSITION (BODY FAT VS MUSCLE MASS) WHEN MACROS ARE IN THE RIGHT RANGES. THIS IS CALLED BODY RECOMPOSITIONING AND IS A POWERFUL WAY TO SEE PROGRESS WITHOUT THE NASTY AND DRASTIC SIDE EFFECTS OF A LOW CALORIE DIET (IT JUST TAKES LONGER).
ANOTHER STANDOUT FACTOR IS HER SUGAR CONSUMPTION. THE RECOMMENDED INTAKE FOR ADDED SUGAR PER DAY IS ONLY 26 GRAMS FOR WOMEN, AND 36 GRAMS FOR MEN. CUMULATIVELY (BETWEEN NATURAL SUGAR AND ADDED SUGAR), HER TOTAL INTAKE WAS 142 GRAMS!!!! - MOST OF WHICH WAS ADDED SUGAR. - OUCHIE! THIS IS A HUGE RED FLAG FOR LONG TERM HEALTH.
THE NEXT THING I’M GOING TO LOOK AT IS FIBER INTAKE. THE RECOMMENDED INTAKE IS ABOUT 25-35 GRAMS WITH A HEALTHY BLEND OF INSOLUBLE AND SOLUBLE SOURCES. SOLUBLE FIBER GIVES STOOL BULK, WHILE INSOLUBLE FIBER INCREASES TRANSIT TIME THROUGH THE GI TRACT TO PREVENT CONSTIPATION.
WELL AFTER A QUICK GLANCE, I SAW THAT HER FIBER INTAKE RANGED FROM 10G-17G PER DAY AND DERIVED MAINLY FROM SOLUBLE FIBER SOURCES. SIMPLE SOLUTION: INCREASE INSOLUBLE FIBER!
WHEN WE ARE CONSTIPATED, ESPECIALLY FOR MULTIPLE DAYS, THIS WILL UNDENIABLY AFFECT THE WEIGHT YOU SEE ON THE SCALE! THIS CAN HAVE AN UPWARDS EFFECT OF UP TO 7LBS - IF REALLY PROLONGED AND UNDEALT WITH! OUCH, RIGHT?! EVERYBODY HAS THEIR OWN SCHEDULE OF REGULARITY. HOWEVER, WE SHOULD BE RIDDING TOXINS FROM OUR BODY AT LEAST ONCE EVERY 48HOURS. IF NOT, SOMETHING USUALLY NEEDS TO CHANGE VIA DIET.
SODIUM (SALT). ESSENTIAL BUT OFTEN ABUSED. DID YOU KNOW THAT SODIUM IS AN ELECTROLYTE AS WELL AS A MINERAL? SODIUM IS RESPONSIBLE FOR KEEPING WATER INSIDE THE CELLS OF OUR BODY AND DIRECTLY INFLUENCES THE FUNCTION OF OUR NERVES AND MUSCLES. SODIUM IS EXTREMELY CRUCIAL FOR HYDRATION! BUT WHEN CONSUMED IN EXCESS (WHICH ON AVERAGE IT IS..) IT CAN CAUSE MAJOR BLOOD PRESSURE ISSUES.
THE RECOMMENDED DAILY DOSE OF SODIUM IS 2300MG / DAY. THE AVERAGE AMERICAN CONSUMES 3400MG. LET THAT SINK IN FOR A SECOND.
THIS PARTICULAR CLIENT WAS NEARLY 2X HER SODIUM REQUIREMENTS!
SODIUM HAS BEEN USED AS A PRESERVATIVE SINCE 2000 B.C! STILL, TO THIS DAY, SODIUM IS USED TO IMPROVE SHELF LIFE OF FOODS. SO THINGS YOU FIND IN CANS, BOXES, AND THE FREEZER ISLES OF A GROCERY STORE ARE GENERALLY PACKED WITH SODIUM.
THIS CAN BE A DOUBLE EDGED SWORD, BEWARE. YES, WE WANT YOUR PROTEIN INTAKE TO REACH ADEQUATE LEVELS, BUT NOT AT THE SACRIFICE OF RAISING / LOWERING OTHER IMPORTANT AREAS AS A RESULT. QUICK SNACKS AND MEALS ARE AWESOME, BUT WE DON’T WANT TO REACH FOR THESE QUICK FIXES UNLESS WE HAVE TO. PREPACKAGED PROTEIN BARS AND SNACKS ARE GOING TO HAVE HIGHER SALT THAN FRESH CHICKEN BREAST. PROCESSED MEATS LIKE COLD CUTS ARE NO DIFFERENT. THEY ARE GOING TO HAVE 2 OR 3X MORE SODIUM THAN THEIR FRESH MEAT COUNTERPARTS ALONG WITH OTHER COMMON PRESERVATIVES.
WHO DOESN’T LOVE CONVENIENCE RIGHT? I'M WITH YA! JUST DON’T FORGET TO FLIP YOUR ITEMS OVER TO TAKE A LOOK AT THAT SODIUM LEVEL.
WHEN PEOPLE GET SUCKED INTO BUYING ALL THE “HIGH PROTEIN” .. “LOW FAT” .. “PRE-COOKED” .. “READY TO GO” MEALS + SNACKS, THEIR SODIUM SKYROCKETS AS A CONSEQUENCE. WHOLE FOODS PREPARED FROM SCRATCH WILL ALWAYS BE YOUR VERY BEST FRIEND.
WHAT HAPPENS ACUTELY WHEN YOUR SODIUM SKYROCKETS? YOUR BODY RETAINS EXCESS WATER. GUESS WHAT THAT IMPACTS? YOUR SCALE.
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*Now.. let’s talk about output (calories out):
MOST OF THE GENERAL-POP GYM GOERS ARE NOT TRACKING THEIR WEEKLY OUTPUT. NOT IN THE WAY IT MATTERS, ANYWAY (NO - YOUR APPLE WATCH AIN’T IT!!!).
MOST FOLKS DON’T RECORD THEIR TRAINING PERFORMANCE, VOLUME, OR RPE (RATE OF PERCEIVED EXERTION).
AND EVEN FEWER PEOPLE FOLLOW THE VERY BASIC PRINCIPLES OF TRAINING:
SPECIFICITY
PROGRESSION
OVERLOAD
REVERSIBILITY
TEDIUM
SO IF YOU LACK THE BASIC SKILL OF JUST JOTTING DOWN SOME BASIC NOTES ABOUT YOUR TRAINING SESSION, THEN YOU ABSOLUTELY ARE LACKING THE BASIC SCIENCE BEHIND TRAINING PRINCIPLES THAT ENSURE SUCCESS.
WITHOUT ANY OF THE ABOVE — HOW CAN YOU POSSIBLY TAKE CHARGE OF YOUR OUTPUT?
FLUKE? SURE.. MAYBE IF YOU’RE LUCKY.
*Intention and precision are besties.
YOU NEED TO DIG INTO THE DETAILS IF YOU WANT TO TAKE CONTROL OVER THE MEASURABLE METHODS OF MADNESS (INTAKE — OUTPUT).
COUNT CALORIES IN.
TRACK CALORIES OUT.
YOU NEED TO COLLECT YOUR DATA.
CHECK YOUR FACTS TWICE.
AND THEN DECIDE IF YOU’RE DESERVING OR NOT (SANTA IS JUST AROUND THE CORNER, CAN YOU TELL?).
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AS YOU CAN SEE, THERE ARE A LOT OF CONTRIBUTING FACTORS TO THE COMMONLY EXPERIENCED DISAPPOINTMENT AND FRUSTRATION AROUND RESULTS. BUT THESE ARE ALSO VERY MANAGEABLE CIRCUMSTANCES. IN FACT, IF WE PUT OURSELVES IN THE RIGHT HEADSPACE AS WE BEGIN OUR FITNESS + HEALTH JOURNEY, WE CAN ENTIRELY AVOID THEM ALTOGETHER!
Adhere to these 5 golden rules + I will bet that you quit quitting.
HAVE PATIENCE - YOU DIDN'T GET TO WHERE YOU ARE OVERNIGHT - YOU WON'T UNDO IT OVERNIGHT EITHER.
SET REALISTIC EXPECTATIONS - THIS IS A BIG ONE; DON'T SET YOURSELF UP FOR FAILURE.
GUARANTEE YOUR ACCURACY - USE A FOOD SCALE, TRACK YOUR PERFORMANCE, FOLLOW THE TRAINING PRICIPLES. MEASURE YOUR MADNESS.
BE CONSISTENT ALL WEEK LONG - WATCH OUT FOR WEEKEND BINGES.
MAKE SURE YOUR INTAKE:OUTPUT RATIO BEST SUITS YOUR NEEDS - YOU KNOW YOUR BODY BEST.
