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.

You Really Do Need To Change.

A couple of weeks ago I recorded a podcast about needing to change things in order to create the change you desire.  This week I was a guest on another Podcast where this came up again.

The question was – what’s your biggest frustration within your business.  My response was people’s reluctance to change.  As in, I often have conversations where people present their goals, what they see as their problems / pain points.  The stumbling block for many however is that when potential solutions are presented they are quickly rejected because they don’t fit in with that person’s current lifestyle and what they really want is a solution that allows them to create that change without actually changing anything they actually do.

This is why things like skinny tea attract so many people.  You mean I can carry on with my current exercise routine (or lack of), eat exactly the same foods but drink a cup of tea a day and lose weight (or take a pill and lose weight, same concept)- if you have the choice between that and making efforts to change your lifestyle which one would you choose?  I get it.

Of course the problem is these things don’t work (or they’d be given out on the NHS to reduce the cost of obesity right?), but it’s so boring and unsexy, the idea you’ve really got to make some form of practical changes to get results.

From the point of view of a PT though.  We want to help, a good PT will offer you the best option for you, not their pocket.  There’s no gain in suggesting something that will not work, PTs want success stories not dissatisfied customers so when we suggest those practical changes over pills and potions we really are doing it with the clients best interest in mind.

We also understand change is hard.  The actual gym sessions are not the hard work, the changes to mindset to get those gym sessions and new dietary habits into your life – that is the hard part.

Why do so many people pay for gym membership and gym plans / programmes then never go / get started?  Because actually stumping up cash is easy in terms of effort.  What we’d all like is that £100 per month direct debit to mean we will get results.  It’s slightly annoying that on top of that we actually have to commit some time and effort.

But you could have the best PT in the world, buy the best programme, join the best gym.  All of those are great first steps.  If you don’t then accept you will need to make some changes once you’ve taken the plunge, they are pointless.

I’m not talking ridiculous changes here, let me be clear.  I’m not saying never eat chocolate again or sell your home and move into the gym.  I’m talking small achievable changes – things that can become habits overtime.

I’d love if you could listen to my podcast to hear my thoughts on making lifestyle changes.  Next podcast coming soon and will continue this theme, discussing whether you should do things that do not make you happy in order to reach your goals.

Listen Here

 

 

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.

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.

Ten Things You Need To Know When Joining The Gym

  1. Nobody is judging you. We were all new once and only dicks take the piss out of new people in a gym- the rest of us take the piss out of those dicks (not new people).
  2. Most people in gyms are not experts so don’t assume what that person in the corner who looks like a pro is doing is ‘right’.
  3. There is no one way to train so don’t worry if people are doing different things to you.
  4. If you aren’t sure how to do something ask a member of gym staff. They are doing this job because they like helping people.
  5. Book in for an induction – gyms are a lot less scary when you know how the equipment works.
  6. Get a programme if your gym membership offers it- it will give you a good starting point.
  7. Try classes. They can be a great place to start if you aren’t really sure about the gym itself.
  8. Smile at people. Gym regulars tend to be a friendly bunch and we don’t think it’s weird talking to people we’ve never met in the changing rooms.
  9. If you aren’t keen on the first thing you try try something else – there will be something you enjoy and that will be the best way for you to get results.
  10. You don’t need to train every day. If you currently never exercise doing something once a week is a 100% improvement on your activity levels. You will still see results – it doesn’t have to be seven training sessions a week or nothing.

Christmas JUMPer Shred – Week 3

I started week 3 feeling good- I had lost a few pounds and generally felt good from being a bit more active than normal and a bit more aware of what I was eating.

Week 3 was a bit harder in terms in fitting in workouts.  Certain jobs that needed doing such as my tax return meant that I didn’t train as much as I wanted and I relaxed how much I ate over the week, increasing my calories.

Could I have done more?  Yes.  But to be fair watching the videos and doing the workouts when I could, has kept me accountable going into December.  For me that is going to be the key this month.  I don’t want to miss out on the food  and drink that’s going to be everywhere but also don’t want to completely let go of my routine.  Therefore having an aim each week for training sessions and calories will keep me in check, even if I miss those goals slightly, trying to work towards those will keep me close to where I want to be.

That would be my key piece of advice for anyone looking to start a plan in the New Year.   What you get out of anything depends on what you are willing to put in and there is no right or wrong way of defining success.  Going into something knowing what you want out of it and how much you need to put in to get there means you’re more likely to succeed as your expectations will be realistic to your lifestyle.

Stop. Take a Minute.Make it Simple.

Do you ever feel completely overwhelmed with everything that is going on?

I suspect a lot of people do because one of the most common reasons people give for not exercising or looking at what they eat is that they are too busy.

I’ve said here before that really this can be overcome with planning, working out what you need to prioritise and what you can realistically do, being realistic about your goals.  I stand by this, but I also get it.

I think it’s a natural feeling to have sometimes, to be completely overwhelmed.  Whether you already train regularly, eat pretty well,  juggle lots of jobs and tasks or whether these are things you aspire to do but don’t feel like you do right now, sometimes it just feels like there’s too much stuff.

Sometimes out of nowhere the balls your kept in the air for ages feel like too many balls or trying to change one small thing in your house of cards feels like it will bring the whole thing down.

This is when you need to stop and evaluate.

‘Hustle’ is great.  If you want things you do have to work, whether that be in your career or working towards your ideal physique, but when you attempt to do everything perfectly you can end up reaching the point you actually are doing nothing because it’s all just got too much.

Sometimes you need to sit and look at everything on your to do list.  Take off some of the pointless tasks that don’t really matter.  Look at your training, look at your diet and pin point exactly what is you need to focus on right now and forget about everything else you hear about and think maybe you should be doing too.

My plan for the 6 weeks or so before Christmas?  Well I noticed these last few days I’ve been putting off important shit because I’ve felt a little bit overwhelmed.  When I’m overwhelmed i comfort eat, when I comfort eat I feel sluggish and don’t really want to train.

I’ve stripped my work load back to a manageable amount of work, with the things that will earn me money taking priority.  I know I’ll get more results taking longer to do things I want to do but actually doing them rather than just saying I really must get on with that.

I’m going to track my food, not cut stuff out or eat differently (It’s Christmas, there’s going to be cake and I’m not saying no!) just make sure I’m staying within my TDEE.  That will make me feel better about training – Training I want to hit hard.  Not hard as in spend hours in the gym, but plan my sessions in and treat them like appointments and be 100% present in the session to be the best of my ability that day.

Essentially I’m planning to finish 2019 by focusing on doing the basics well.  That’s going to make life feel simpler and therefore reduce that feeling of juggling lots of balls.

If right now you feel like you can’t hit your fitness goals because you’ve too much on try taking a look, seeing what you can drop and what really simple things you can commit to right now to get you closer to your goals by the end of 2019.