Slagging off Slimming World doesn’t help people

On Sunday I’ll be appearing on Ricky Long’s podcast talking about the fitness world in general.

One of the things we talk about is Slimming World, I myself did Slimming World before I became a fit pro and feel like I have a decent understanding of it from many angles because of this.

This wasn’t the focus of the podcast so I went into a lot less detail that I could have so I wanted to delve a bit deeper into a point here – it’s not enough as fitness professional to say what’s wrong with slimming clubs – we need to look at what we ourselves can do to help people who may otherwise have turned to such clubs

I did a podcast last year which you can listen to here, where I spoke about my own personal experience of Slimming World and what I think is wrong with the system.

Rather than rehashing that here I instead want to talk about something I’ve touched upon both here and in my upcoming podcast.

Slagging off Slimming World doesn’t help people.

When I needed help I went to Slimming World, I didn’t go to a PT – the idea intimidated me and didn’t feel accessible. All these perfectly nice people I know now would have intimidated me- me now would have intimidated me. I wouldn’t have gone to a fitness event or gym because I’d have felt like a fraud like I didn’t fit it.

Sliming clubs felt accessible for me. That’s why I took that route.

I eventually found training and with it learnt about nutrition and left Slimming World and am where I am now. BUT for that to happen took PTs and group ex instructors who didn’t criticise the route I’d chosen to take, they didn’t point out in distaste all the things that were wrong with Slimming World. They educated me within a framework that allowed me to see why Slimming World can work on a energy in / energy out basis and allowed me to come to the realisation that I didn’t need the club and see the faults for myself.

There weren’t Facebook groups back then for Slimming World but to be honest if there had been and some people had come into them and attacked what was, at the time, working for me I’d have probably defended Slimming World and I wouldn’t have felt like I wanted to go to those people for advice.

In short – as Fitness professionals I think we need to find a balance between exposing myths and educating people without making them feel stupid for trying to reach their goals. How I see this…

That PT thinks everything about Slimming World is stupid

I do Slimming World

So they must think I’m stupid

I’m not going to them to help

In attempting to help there’s a real danger we actually alienate without meaning to.

Now actually Slimming World can be successful in that it creates habits that lead to a calorie deficit. It’s not unsafe or faddy as diets go.

It doesn’t educate.

But you know what – I played rugby for a while, no idea of the rules I just ran at people.

Would I have been a better player if I knew more – yes. Did I still play? Yes.

I honestly don’t know how the best way to go about it is, but I feel like supporting and understanding peoples choices creates an environment of trust that might convince people away from Slimming World and into training and understanding basic nutrition more than simply laughing at the notion of syns, body magic and star weeks ever will.

2020 Goals

It’s not unusual to review your life at the start of a new year and decide what you are happy with, what you want to change, what you would like to achieve within the coming year.

Often we want to lose weight, earn more money, travel more and there’s absolutely nothing wrong with any of those things being motivators.

It’s understood by most people who work in any kind of field where motivation is key (fitness is a great example) that people are more likely to meet those goals when they genuinely want them for a real reason that they feel some real passion or connection to.

So if you want to lose weight you’re more likely to achieve that when the reason is improved health or to be able to play with your children than because you think you probably should be a size 10.

Not only are you more likely to achieve a goal when there’s a purpose behind it, it’s also more likely to make you happy.

What about when one of your goals is to help other people?

As a society we are sceptical of anyone offering help, the saying you don’t get something for nothing springs to mind. When people offer things for free we tend to immediately assume there’s a catch.

But sometimes, some people’s purpose does involve, in part, just helping people.

Again fitness is a great example of this. It’s an area that many of us who work in it feel real passion about. We want to help people, bust misconceptions and encourage. Now of course we need to earn money too, so we have to charge for some things. But equally a lot of us want to help and will happily provide a lot more for free than you may get in other sectors. Hell, it’s a little selfish because the feeling you can get for knowing you made a difference is some people’s purpose in itself.

So today I wanted to highlight one fitness professional who does just that, and this year has (in my opinion) stepped it up even more.

Lauren McDowell is a Les Mills instructor, who has long been a Tribe Coach (a position where instructors volunteer time to mentor other instructors) and is well known on the instructor social media groups for providing technique videos and feedback.

This year she seems to have stepped it up a notch. After asking on Instagram what people wanted help with she has already produced videos on Body Combat kick technique which anyone can view (check it out here).

Lauren’s Video

But beyond that she has also started producing regular simple and practical tips aimed at people starting out or getting back into a fitness journey.

None of this makes Lauren any money, but she believes and is passionate about encouraging others to participate in fitness and doing it in a way that you enjoy and makes you feel good.

I have the pleasure of working with Lauren as part of Jump 4.2, which has a massive support network for instructors, all helping each other out, and she is also always available to support everyone in that group.

Lauren is of course one of many fit pros I know who provide so much help to others beyond the selling of their services, and they do this because part of their purpose is to help others. They can keep helping people even when they get nothing concrete out of it because it serves their purpose and they feel they get value from it regardless.

So back to my original point, there’s absolutely zero issue with your goals being money motivated or weight orientated but to achieve them you need to be motivated, and to stay motivated those goals need to mean something to you. Sometimes what you realise means something to you might not make sense to anyone else, sometimes the value you get out of a goal may not be physical but mental. Having a clear idea of your purpose will however help you make 2020 a year you get closer to your goals and those goals making you happier.

Equally, your goal really doesn’t have to be what you’d normally expect. Could it be to help more people or help specific people, rather than get a promotion or drop a dress size? Would that create a fire in your belly that pushed you to achieve your goal?

You can of course have a mixture of goals and I’m not suggesting becoming Mother Theresa here, but thinking beyond the norm of New Years Resolutions could help you find something your truly passionate about.

I’m pretty confident one of Lauren’s goals is helping more people this year (I’m sure she has others). You can help her teach more people by checking out her Instagram here, and if you do Combat do check out her technique videos!

Lauren’s Instagram

Live PT vs. Online PT

So you have decided you need a PT.

Time was that meant going to your local gym, now though there are other options as more and more PTs offer online training too.

So which should you pick? This is my opinion on the pros and cons of live v online PT (note I do a bit of both so perhaps that makes me biased, perhaps more objective I don’t know!)

Live PT

Pros

– If you’re new to training a PT with you as you train will help build your confidence

– They can review and correct your technique

– They can keep you motivated

-Making an appointment with someone makes you get to the gym

Cons

– Expense – you are paying for an hour of that persons time, if you want to do that three times a week that’s going to cost a bit

– If you have experience in the gym you may not always need someone with you

– You have to fit training around both your schedules so it’s not particularly flexible

– You are limited in options as you need to train where the PT works

Online PT

Pros

– If you are confident in the gym it provides you the coaching and guidance you need without someone watching over you – you can still get feedback on lifts, advice

– Complete flexibility as to when you train

– Often cheaper than live PT

– Can be completely tailored to you – giving you as much or as little support as you desire

-Allows you to pick a coach from anywhere and train anywhere

Cons

– If you aren’t sure about training this option can be harder (although not impossible with many coaches offering videos etc for guidance)

– You need to motivate yourself to get to the gym and train and be honest about what you are doing.

10 Easy Ways To Become Fitter in 2020

  1. Work out how many calories you burn a day on average and eat this many (to maintain weight) or 20% less (to reduce weight)
  2. Swap one of your sugary snacks with a healthier replacement (e.g. a piece of fruit) each day. And yes I know fruit has some sugar in it but a banana over a Mars Bar will help you cut calories and provide less of a post sugar slump.
  3. Stop having cheat meals. Cheat meals create a restriction / binge / food as a reward mindset.  Eat whatever you want whenever you want within reason without viewing food as good and bad.
  4. Eat protein. Aim to eat 1 to 1.5g of protein per kg of body weight. Will help you feel satisfied without overeating.
  5. Drink at least 0.033 litres water per kg of your body weight each day (so if you weight 60kg drink two litres a day).  Fat loss, performance, whatever your goal- hydration is so important to your health.
  6. Don’t exercise at all at the moment? Aim to complete a 30 minute session every week for a month, two 30 minutes sessions a week the next month and three 30 minutes sessions the following month. Boom = Exercise habit created.
  7. Increase your NEAT. However much you exercise aim to increase your non exercise movement by at least 10% each day over the next few months (i.e. walk more)
  8. Get more sleep. Enough sleep every night will help with weight loss, stress, energy levels. Seven hours is goals.
  9. Learn something new. Want to learn to do a handstand, swim, play netball? Working towards mastering a skill will get you moving without exercise being the main goal itself.
  10. Set yourself a challenge. Run a race, do a Tough Mudder, compete in a swimathon. Setting a challenge can give you the incentive to get to your training sessions and maintain focus.

Will you be on a Diet in January?

January 1st is the day where traditionally people go on ‘a diet’.

The word ‘Diet’ conjures up images of restriction, lettuce leaves, starving, no chocolate, cakes or sweets, cutting out carbs, cutting out fat … the list goes on.

What ‘Diet’ actually means is the sum of food consumed by a person – what we actually put in our mouth.

Some diets may be more health focused than others, some may promote weight loss and others weight gain, but we all have a ‘Diet’.

So if you were planning on starting a ‘Diet’ in 2020 – good news- you’re already on one and have been for the last 365 days!

So actually all you need to do is make some small improvements to that current diet to see weight loss.

If you have booked sessions with a trainer, signed up to a programme or plan (in person or online) then you know you will get the advice you need to do this sensibly.

If you are planning on making the changes yourself then don’t look to quick fix diets or plans that promise you a six pack in six weeks.

Work out how many calories you burn daily, take 20% off this and aim for that number of calories each day.  This will create safe and sustainable calorie deficit which will allow you to reduce body fat steadily.

You can eat whatever you want as long as you stick to that calorie allowance.  Perhaps you will want to make more sensible choices and eat less junk but overall the way to reduce body fat (which I am assuming is the goal) is to consume a little less than you burn.

Overtime you might want to start fine tuning what you eat, but to start just focusing on hitting a calorie deficit is a great habit which will make a huge difference to how you feel and one small change to your diet at a time will have a longer lasting effect on your health in 2020 than any quick fix fad diet.