Permission To Eat

How many times have you not eaten a meal or snack because you ate too much the day before or because you haven’t trained today or you’ve been really lazy?

So you skip a meal or eat the lowest calorie thing you can find to compensate.

Then later, when you’re either really hungry because you’ve not eaten or you really want to eat certain foods because you now feel bad and want comfort food, you eat all the foods you enjoy but which also make you feel bad because they are ‘naughty’.

Then the next day the cycle begins again.

Or you are sticking really closely to a low calorie diet and creating a 500 calorie a day deficit.  You do this for 30 days creating a 15,000 calorie deficit.  But it’s hard to stick to, you always crave your favourite foods.  You get to a weekend away, and you’ve been so so good recently so you think what the hell and eat anything and everything all weekend.  Now you have 5,000 calories a day for 3 days, which is the same amount of calories that you just spent a month creating a deficit of.

You’ve deprived yourself so much that you feel you have to have a blow out and the blow out almost cancels out the progress.

Both of those situations are linked to how we view food; good and bad foods, naughty foods, how we deserve or don’t deserve food, how some foods should be avoided or we need to earn higher calories foods.

The problem with thinking about and labeling food in this way is your emotions affect what you eat and what you eat affects how you feel.

In other words we need to not feel guilt when we eat certain foods or certain amounts and accept that food is something that we use for energy.  We can enjoy it and should enjoy it and yes, depending on the situation, we do also need to be aware of calorie values and how much or little we consume.

However labeling food does not help us, equally telling ourselves we much do a certain amount of activity to earn food is also damaging to our own self worth.

You need to eat a base number of calories every day for energy even if you stay in bed all day.  Telling yourself you do not deserve to eat certain foods because you’ve not trained much is equally as bad for your own self worth as feeling bad about eating certain foods.

In finding a way of eating and training that you enjoy and is sustainable removes the guilt and the urges to binge and allows you to feel happy with your diet and nutrition routine.

We need to give ourselves unconditional permission to eat.

 

 

 

 

Knowledge doesn’t equal application

Knowledge doesn’t equal application.

Several times over lockdown myself and my friend Jane have said to each other, why are we so much better at giving each other advice that dealing with the same situation ourselves?  It’s because when we look at other people’s problems we can approach them with a certain degree of dispassion that allows us to offer practical advice.  When we try and apply it to ourselves our emotions challenge the logic of said advice making it harder for us to follow.

Having knowledge on something is good, generally if you are approaching a situation you want to have at least a basic amount of knowledge.  Yet knowledge doesn’t take into account the surrounding factors which can cause complications and challenge even what we know to be correct.

So why is it important to acknowledge this?

By now if you read my blogs regularly you know how to lose weight.  You’ve heard the words calorie deficit many times.  Knowing a calorie deficit is required doesn’t make it easy to lose weight.  Exercise has lots of health benefits.  That knowledge doesn’t in turn make getting started with exercise easy.

Don’t get me wrong- knowledge is important.  Understanding why you are doing things and how they work is vital in making sustained changes.  But knowing in itself if only the first step.  You need to actually apply the knowledge for it to work.  It’s a bit like buying a load of lovely new gym kit.  That can be a great first step to getting yourself moving, but it is only beneficial if you do actually put it on and move.

So how do you get to the application stage?  I believe there are several points you need to reach:

  1. You need to have a reason, something that you feel strongly enough that it provides the motivation for you to start making changes.  For some people this might be push factors – the doctor says you must lose weight for your health or you must lower your blood pressure, other times it could be pull factors – a dress you’d like to fit into, you want to run a 10km.  Having a focus or goal can motivate you to apply your knowledge.
  2. You need to care about your reason.  Ever tried to do something that you didn’t really care about well?  It rarely turns out well, we need to care about what we are working towards – when you do something to please someone else or becasue you’re made to sticking to it becomes so much harder.
  3. You need to have a plan.  You’ve contemplated taking action enough to formulate a goal, a reason to make a change.  Now you need to plan how that change will be effective.  There’s rarely just one thing you can do to work towards a goal, yet sometimes the problem with having knowledge is it can be overwhelming in deciding what you should do.  Trying to do too much at once can be detrimental, so creating an action plan helps you implement knowledge with confidence.
  4. You need to have support to action your plan.  Maybe that’ a coach / PT – someone who can provide more direction and accountability, or perhaps it’s recruiting people around you to motivate you and hold you to account.
  5. You need to know progress isn’t linear.  You won’t see progress and change every week.  You won’t hit every target when you want to or expect to.  You will have weeks where you feel like you are going backwards.  That’s ok.
  6. You need to be flexible.  You might need to tweak or change your plan.  Knowing what you need to do and having a plan doesn’t mean than things can’t change- you might shift your own goal once you get started or you might find something isn’t quite working.  Flexibility will allow you a greater chance of creating change.
  7. You need to understand your own mindset.  If you accept that knowledge doesn’t equal application it’ also easy to understand that wanting to reach a goal doesn’t mean you will never sabotage yourself.  Understanding that you will have relapses, set backs and things won’t even go to plan but that doesn’t mean you are back to square one will help keep you on track.

If you’ve ever beaten yourself up because you aren’t where you want to be even though you know what you should be doing to get there stop.

Knowing and doing aren’t the same thing. Knowing is desirable.  Applying knowledge is a whole other skill set.

 

Diets DO Work

How many times have you heard the phrase diets don’t work?

I’ll be honest I’ve said this myself so many times.

Then last year I went to Martin MacDonald’s Nutrition Tour and he said something that turned my thinking on this totally on it’s head.  I’ll have to paraphrase because I don’t have the exact quote.

Diets do work, weight maintenance is what people fail at.

When we say diets don’t work, as fitness professionals we are saying it from a good place ,as a way of trying to protect clients, but it isn’t actually what we mean.  It’s a simplified statement to generalise what we mean.

Because the fact is diets do work.  Or at least they can if you follow them.

Firstly let me clarify here when we talk diet we generally mean a way of losing weight.  I’ve said previously in it’s most accurate term your diet is whatever you happen to eat, but as a society we hear diet and we think weigh loss effort.  That is how I’m going to use the word today.

I’ve also said before all diets, no matter how they are dressed up, work by creating a calories deficit in some way.  If you create a calorie deficit you will lose weight.  Some ways are healthier than others. Some ways are more likely to promote unhealthy relationships with food than others.  Some ways provide more education as to how you are losing weight than others and some pedal myths that you are in fact losing weight because of a pill or a shake or your food combinations instead of calorie control.  But, the fact remains you burn more calories than you consume you create weight loss.

Therefore diets do work.

I can say oohhh don’t do Herbal Life, Weight Watchers, Slimming World or whatever diet you want to put in place of that, but fundamentally if you do them and follow them you will lose weight.  It would be wrong of me to lie and say that is not the case.

So why do I and so many people say you shouldn’t follow a diet when they do work?

Because what we really mean when we say that diets don’t work is that diets, as opposed to educated lifestyle changes, work whilst you follow them.  When you stop following them and go back to previous eating habits they will stop working, and the issue with diets is that they are very often not sustainable in the long term or if they are sustainable they tie you into contracts with that brand.

Some diets are restrictive.  Anything very low calorie or which cuts out certain foods for no other reason than weight loss is hard to maintain forever.  Especially once you have lost the weight and the scale coming down every week no longer exists as motivation.  I’ll tell you from experience no matter how much you believe staying at your ideal weight will be motivation enough it really isn’t.  Therefore very restrictive diets are difficult to maintain long term and so if you don’t have the knowledge and acquired skills on how to maintain weight once you reach your goal it is the maintenance part you may struggle with, and this is often why we see people yoyo diet.

Other diets are certainly less restrictive and I do see that there is honestly no reason why once ready to maintain weight you could not continue with them.  The issue with these is they very often tie you into a product.  Weigh in groups for instance (Slimming World, Weight Watchers and so on).  You could continue to attend these and eat in this way quite comfortably to maintain but you must continue to buy into the method because there is a lack of education included to allow you to go alone.

Equally things like Herbal Life, these can be promoted by PTs who also provide education around nutrition.  But they integrate their products into that education, so you believe you not only need a protein shake and a herbal tea and a pre workout and a meal replacement shake to lose then maintain weight, but you need that particular brand.  I believe that psychologically if we have succeeded in losing weight on those products we will believe even more so that they are important to remaining on track.  This essentially means to maintain weight loss you are tied into a product for however long you maintain.  If you suddenly can’t afford that product, mentally it is a lot easier to then lose that maintenance.

So when a PT says diets don’t work what we really mean is the diet phase is really not that important in the grand scheme of things.

You want to lose 3 stone.  You think that that is the hard part and then keeping it off will be easy.  Nope, at 1lb a week allowing a few weeks where you lose nothing you can comfortably lose 3 stone in a year (less if you are very focused but actually you don’t want to be obsessed with losing weight).  Say you are 25 and live to 98, that is 1 year of weight loss and then another 72 keeping that weight off.  If you are successful at this the majority of your life is in the maintenance phase not the diet phase (obviously not taking into account life changes etc).

So when we say don’t diet, we mean diet if you wish to lose weight, but don’t follow a fad.  Learn about calories, get a coach,  not a diet plan (PTs can provide advice and education not diet plans unless they are qualified nutritionists), get an idea of how much energy you need to eat.  Then eat that food in a way that suits your lifestyle (by the way that could be paleo, via fasting or another method if you are also aware of your calorie consumption).  If you do that once you hit your goal you adjust your calories slightly and just continue as you were.  The key here is all the time you have eaten normally, in a way that really suits you – not in a special magical way that has helped you lose weight but requires a lot of thought every day / week or a lot of money.  The key is you’ll know why you lost weight and don’t attribute it to magical speed foods (yes Slimming World I’m looking at you) or a magical pill (there might well be a product out there you love that makes you feel great and that’s cool, use it, feel great but all the while know that product is not the reason for your weight loss).

A decent PT knows if they do their job well you won’t need them forever – if they try and make you reliant on them forever they pretty much just want your money.  We might retain clients for a long time because they feel the benefit of our support or thrive from the accountability, valid reasons to see a coach, but we want clients to understand where their results come from – not to mystify them so they remained chained to us.  Whether you chose to continue working with a coach or not you should be given the skills that if you went it alone you have knowledge and are empowered to do so.

Diets do work.  We struggle with maintenance.  That’s why dieting in a sustainable and suitable way paves the way to a greater chance of success with maintenance, and if you are currently dieting or thinking about starting a weight loss journey know both that and this.  Weight loss isn’t what you want.  What you want is to be able to maintain that once you reach the goal.  You don’t want it to be a short term thing so don’t look at short term options.

 

Why do people doubt the energy balance equation?

As a PT and group fitness instructor I frequently talk about the Energy Balance Equation.  How if you want to lose weight you must have more energy going out than in, if you want to gain weight it’s the opposite and to maintain you want them to be about equal.

It’s essentially the base of any nutrition knowledge, and the first thing anyone needs to get to grips with if they want to work on their nutrition.

Macros, meal timings, supplements.  They all have a place sure, but if you haven’t got your calories in v calories out in the right place what time you eat dinner, the amount of protein or fat you eat or whether you take BCAAs or won’t make much difference to your success.

Equally, people will say I had massive success with this way of eating / this method / this diet, and essentially behind each of these methods the fundamental reason for success is the individual found a way of controlling their calories in v. out that was appropriate to their goals and which suited their lifestyle.  It can be dressed up in many different ways but that fundamental lies behind every successful method of actively managing food intake.

So why are we so reluctant to believe this?

Almost universally, at some point of another, most people have chosen to believe that either the reason they are not reaching their goals or are reaching their weight management goals is something beyond calories.

No again, I’m not saying that other factors cannot help refine a diet.  If you are managing your energy balance well the types of food you get your energy from, when you eat, extra supplements can help you improve energy levels and performance.  They do this however building upon the foundation that is you eating the right amount of food for your gapl each day.

If you are over eating by 1,000 calories every day whether you eat those calories at 6 am or 6 pm makes no difference.  Whether the calories come from avacado and lettuce or Nutella on biscuits makes no difference.  Your body shape makes no difference, your genetic make up makes no difference.  You are eating too many calories for your goal.  Energy in v. energy out is like gravity- it’s a fact.

So why do we self sabotage on this so often?  Because actually, when it’s this simple, we all have the ability to successful manage our food intake in line with our goals.

I think  it comes down to two main reasons:

Firstly, people selling their ideas means that very often the calories truth is hidden behind a gimmik.

We buy into products or brands or books and theories that promise us results.  In order for those brands to stand out and or you to go to them specifically they need to have a selling point- the thing that makes their methods work.

For that they need to sell you lots of reasons beyond calories as to why their methods work.  You do their diet, you lose weight or gain weight and so accept that those methods must be the reason.  But behind all of these diets there is still always the energy balance equation, and whilst other factors can also provide benefit you still need that energy balance to be right.  What these brands don’t do is actively promote calories as the key.  They let is silently do the work in the background and let their ‘unique selling point’ take the credit.  Essentially they are like a really bad boss taking credit for what their team does as the ground work!

The second factor is our own emotional response.  It’s so much easier for us to think if i can get this one really sexy aspect of my diet right everything else will fall into place.  Why else do diet pills appeal to people – you take this one pill, make no other changes and you’ll see results.  We like that idea.  If I add this supplement that will make the difference.  Because accepting that actually we aren’t eating enough or are eating too much means we need to actually work and make real changes to what we eat.

We also often tend to over estimate (for people looking to gain weight) or under estimate (for people looking to lose weight) how much we eat in terns of calories I find.  That’s why tracking, whilst unsexy compared to intuitive eating, is useful.  Again though it’s harder work and seems very old school and boring next to I eat what my body tells me it wants.  Now i’m not saying doing that is a bad thing – but you have to know how to listen to your body to do that, and if you aren’t already getting the results you want I’d suggest you don’t yet know how to listen to your body.  The way to learn is unfortunately the very boring learn about calories in v. out until you find the right balance for you – once you’ve grasped that eating intuitively and not tracking becomes very possible because you do then have a better idea of your energy (by which I mean calories) levels.

We all want to think we are different.  That calories might be your issue but mine is my metabolism, mine is how I react to certain foods, my blood type and so on.  It might be to a certain degree – but that thing is in reality going to be such a small factor in comparison to your energy in v. out.  So for many of us is our issue is we are focusing on something that makes a 1% difference to our diet instead of focusing on something that can have a massive difference.  We then assume that because we aren’t seeing our desired results we need to delve even deeper into our biology and chemical makeup to see results.

The best way to get results is to stop bullshitting yourself.

Workout what you burn.

Workout what you consume.

Change those to get the result you want.

It’s boring.  It’s simple.

That’s why we always look for other answers.  We assume it’s so boring and simple and obvious it cannot be the key.

We literally cannot see the wood for the trees.

All About Running

Gyms are closed and we can’t do many of the things we’d normally do.

You know what we can do?

Run.

Running is a love it or hate it type of thing.  But right now there has never been a better time to give it a try and you might find that beyond lockdown you actually want to keep running.

Here’s some of the reasons I love running:

1) It’s simple

You can run for ten minutes or several hours, you can pick different distances, paces, lengths of runs so that whatever your week ends up looking like you can fit it in.  It’s also free- you need a pair of trainers and the outdoors at it’s most basic!

2) It’s a workout you can scale

Can’t run a distance all the way yet?  Doesn’t matter you can walk and run it as needed and build up to running the whole thing.  You still get to achieve the distance and get a workout.

3) It gives you time to think

Running is a great source of me time.  You get into a groove and then you can let your mind wander (or not even).  It’s a great way to find a bit of calm.

4) It also gives you time to learn

Don’t want time to think, you can listen to podcasts or audio books and make the time doubly productive, training and learning in tandem.  This is so much easier to do running compared to many other sports as once you’re moving there’s less to think about,

5) Fresh Air

Running outside gets you outside.  Outside and fresh air is just good for you, your health sure but also your mental health.  For me a down day can always be improved with some time outside.  And running outside is so much nicer than walking outside, even in bad weather you’ll warm up quickly and notice the rain less.

6) There’s lots of goals you can set

Run a distance, run a distance in a set time, beat that time, sign up for a race, add in obstacles or mud.  There’s so many variable to the goals you can aim for.  And when you do races you get goody bags.  These are what I run for!

7) It can help you build strong bones as well as muscles

It’s a weight bearing exercise and so will help strengthen not just your muscles but also your joints and bones.  Whilst running gets a bad press for the knees sometimes it can actually improve knee health (as long as you don’t run on an injury!)

8) It will help you improve your cardiovascular fitness

You will get breathless running, even slowly at first and it’s a great way to improve your capacity for cardio, your stamina and generally make you feel better and fitter over time.

9) It can be a great way to aid weight loss

It will burn calories and so if you also track your calories in it can help you reach a calorie deficit

10) It can benefit your mental health

I mentioned above about getting more fresh air and some ‘you’ time.  Running produces feel good hormones – known as the runner high and some studies have suggested it can go further than that and running has been shown to have a positive impact on people suffering from depression.

11) It can improve sleep and concentration

I put these two together as I think they are linked anyway, but studies have shown that as little as 30 minutes o running each week had a positive impact on sleep patterns and concentration levels after only three weeks.

So maybe you decide or have already decided to give running a go.  But I’d encourage you to look at it as a credible source of training beyond the lockdown period.  Maybe now is the time to pick a race for later in the year or next year to give yourself a goal to work towards.  that might give you more focus in training during lockdown and beyond.

So to help with that I’ve just made a running programme that I am really proud of.

In fact it’s not just a ‘here’s when to run’ plan.

It’s got:

  • Four different running plans (5km, 10km, half marathon and marathon) and you can do all of them or the ones that work for you meaning you could have a running plan from 6 weeks to 40 weeks long
  • A 6 week training programme (2 workouts a week) to do alongside the runs
  • Three stretching videos
  • A Nutrition Bible with extra running specific advice
  • Running tips
  • Three phone or facetime (or whatsapp if you hate talking) check ins to make sure you’re getting the most from it.

I actually started producing this before gyms closed but decided to get it ready to launch a bit quicker as I know there’s lots of people looking for help with training right now and running is a good option!

So if it sounds like something that might be good for you right now I’m selling it half price (well better than).  You can get it for £21 (including the check ins) during May – In June it will be £45.

That’s it, no hard sell.  I think this can help some people  if it does great.  If not that’s ok.

If you do want to check it out (or if there’s someone you know who might find this helpful) the link to my website is here (or in the shop section of the menu)

http://heather-sherwood.square.site/

By the way- this plan could work alongside other training or be done as a standalone programme, depending on what you already do and how much time you want to devote to training each week.

Heather

Putting Your Face Out There

Blog 7 of my mini series…

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At the end of February (feels like a life time ago now) I traveled to Belfast to attend the Only Just media Summit.  This was just as Corona Virus was starting to become a ‘thing’, before Social Distancing had become a ‘thing’ and the week that Northern Ireland had just had their first case.

The event was a full day of speakers, all experts in their fields, talking to a room full of bloggers, Vloggers, content creators and brands.  My plan immediately after the event was to write some blogs on the speakers and my key takeouts.  Life then got in the way, CoronaVirus exploded and took up all my time at work and this idea got left in the notes section of my phone.  Until now.

Today is the blog seven of ten where I want to outline my key take outs for the day.

Why?  To be honest it’s probably multipurpose (like that kind of cleaning product you but to clean the kitchen and bathroom if like me you are not a ‘Mrs. Hincher’.  Partly I think it will help me solidify the key points I took away from the day, because although I’ve not written about them here until now I have started to take action.  But also because I think you as the reader could also benefit from these takeouts.  You might not be interested in branding or social media or content creation but some of the ideas I took away could just be useful for your approach to your job or you life in general.

So introductions over today’s blog will focus on the talk given by Video Marketing Manager of Purple Dot Media, Niamh Macauley.

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Niamh focused on Linkedin, what we tend to see as the business world Facebook and I think for a lot of us a bit of a ‘little bit pointless’ platform.  But as I mentioned in the second blog in this series it’s a potentially valuable source for those of us that want to promote ourselves online.

This talk focused on using videos on LinkedIn, something which I’m terrible at on almost all platforms to be honest.  I have poor filming skills and am not overly keen on how I sound or look on camera.

But people prefer seeing faces, videos with your face in it will get more interaction so if we want to progress ourselves as a brand, whether that be for your business or your own personal brand for employment getting over the idea of putting ourselves online is something we need to do.

The second biggest tip I got from this talk was when you’re trying to provide value for people with your posts (which all posts should do, pointless posts are, well, pointless) don’t assume everyone knows what you know.

Videos or posts with 3-4 tips on a topic can be really useful to people.  You may think well these tips are obvious so where’s the value.  But if you are posting about your topic of expertise the tips might be obvious to you, that doesn’t mean they are to everyone else.

So as we all think more about our online branding as Lockdown progresses, seriously consider getting your face out there online more as a tool to allowing you to provide valuable content that gets people engaging with you and allows you to build authority within your field.  I truly believe that this doesn’t just apply to self employed people or business owners right now, those of us that are employed can apply it also and show case our professional abilities and our company’s brand on sites such as Linkedin and increase our value to that company as we all quickly become more digital due to circumstances.

Training and Nutrition: Lockdown Edition

So here in the UK we are now coming up to a week into lockdown and a couple of weeks of concerted social distancing.  This has without a doubt had a dramatic impact on so many aspects of our lives.  I briefly did a blog on working last week but being a fitness related blog I wanted to take a moment to talk about how I’m approaching my fitness during this whole thing.

Obviously everyone will be different and depending what equipment you have at home and what your goals are how you approach your training and diet right now will vary.

For me, like a lot of people I would imagine, I have no equipment at home, very little space indoors and my garden is not really suitable for exercise (it’s all gravel) although there is a car park which I can make use of on the grounds.

So with that in mind I’ve decided to approach my training by forgetting about maintaining strength or fitness, forgetting about trying to improve in any particular way.  Instead I’m focusing on just moving and using moving in a way to feel good, stay mobile and benefit my mental health.

My general plan of action is to do a little yoga flow in the morning, go for a short run at some point to get some fresh air (literally 2- 3 km or some intervals / sprints/ pyramids) at lunch time and then do either some body weight training fro 2-30 minutes or an online class such as Les Mills On Demand in the evening.  This does mean I’m doing much less each day in terms of exercise but I am still keeping myself ticking over and feeling good.

Stretching and mobility work is going to be really important.  I’m sitting a lot more and my new set up of home working is not good for my posture so it’s vital that I stretch more often to avoid discomfort.

My real challenge is going to be my diet.

I normally walk a lot- I do 25,000 steps or so without trying a day.  Last week not only did I train a lot less but i also moved a lot less in general.  My step count was closer to 5,000 steps.

I’m therefore burning fewer calories.  So i know I’m going to need to eat less.  I can’t control not being able to go to the gym.  I can’t replicate my training at home.  I can’t move as much as normal with one opportunity to walk or run each day.  I can control how much I eat.

So I’ve tried to cut my calorie intake by around a fifth.  The first couple of days that was tough but I am moving less so I’m not lacking in energy from it.  This is the strategy I know that will stop me feeling like a potato by the end of lockdown because I’ve done much less than normal and eaten the same or even more .

So in a nutshell that’s my plan – it might evolve, maybe it will change but right now I have a strategy to help me feel like I’m drifting aimlessly or getting wound up because I cannot replicate my normal routine.

What’s your plan of action for the next few weeks?

 

 

Overwhelm

This year has been tough so far, I’ve been stressed an because of that I’ve found myself training less and eating chocolate like it’s the only food on the planet.  At first it was lack of time stopping me training.  I normally do most of my sessions on my lunch breaks at work but I’ve been busy and kept thinking if I just work through my lunch today I can catch up.  Of course I never did catch up but I have got myself completely out of the habit of training.  I normally eat chocolate quite frequently anyway, that’s fine, it fits into my diet perfectly well but as I’ve been more and more stressed I’ve turned to it more and more, it’s a comfort food thing I suppose.

The issue is eating well and training are anchors in my life.  When I am in my normal routine of a short training session most days and getting some good meals in me along side some chocolate I feel good, I feel capable of dealing with stress and juggling lots of roles.

So falling out of these habits because of stress kind of creates a never ending circle where I’m not doing the thing that prevents stress because I am stressed.  Not great, especially as I suffer from anxiety and so keeping track of the anchors that make you feel good is really important.  As an added stress on top of this is that because I’ve been eating more and training less I’ve also put on some weight, whilst I’m still not overweight or dramatically busier my clothes feel tighter and I feel less comfortable, this of course doesn’t help when you already don’t feel great.

None of this is uncommon, lots of people have these struggles.  They are perfectly valid, we lead high stress lives these days and it’s easy to end up a bit overwhelmed and a bit crap.

For me I always think it’s bonkers that you’re a fitness instructor, so you know exactly what you need to do to fix it, because you advise and support other people with this regularly, but that knowledge doesn’t always equate to making things easy.  I mean most of us know we need to burn more calories than we consume to lose weight, simple concept, not simple to do.  Most things in life are really quite simple at their core, it’s the application that is the thing that trips us up.

The thing is it’s ok to fall into a this cycle but you do need to be able to pull yourself back out of it too.

So how do you pull yourself out of a cycle where you are struggling with your training / nutrition?  Small changes, focusing on doing small simple things that you know will make you feel better over time.  I’m not talking bubble baths and face mask style self care, I’m talking doing the easy practical things that will make you feel more purposeful and on track.

My small things for this week are:

  • Track calories for the week to see where I’m actually at with food consumption
  • Drink 4 litres of water a day
  • Take my lunch break very day regardless and go down to the gym and train for 20 mins
  • Stretch every day
  • Get in at least one long walk this week

I’m not expecting at the end of the week for these things to have magically made me feel amazing, but I think that if I do these things I’ll feel better than I do right now and that is a step in the right direction.

 

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.

Why a spin class is a lot like life

One of the hardest things as a fitness professional is trying to get a message across about the mindset of ‘fitness’ but knowing that some parts of that message will sound completely contradictory to people.  I know that that’s because everyone is different and different people will face different mental challenges when working towards their goals.  Yet I also know it may mean sometimes what i write or discuss on podcasts has potential to confuse.

For instance I did a podcast last week where I said in a nutshell – you can do whatever suits you to work towards your goals, there’s no set right or wrong BUT if you want to change where you’re at you do have to make changes.  If your head says but I am doing what makes me happy that’s fine but also means you need to accept you probably won’t see the changes you’d like.

Now that rule applies across the board but the message is probably more relevant to those who want change but haven’t yet accepted wanting isn’t enough you also have to apply.  For many who listen to my podcast / read this you are already active, have made or are in the process of making changes.  The thing I observe most about people who are already actively trying to make improvements is they undervalue what they are already doing and when they hear messages such as that feel bad and like they need to do more.  Then you get to an opposite problem, where everything gets overwhelming and you almost feel like a failure for not doing more.

Fitness is like life.  It’s a balancing act of ambition and having the drive to work towards your goals and actively do things that will assist that and knowing when you need to rest, go easy on yourself, allow yourself to drop a few of the less important balls.

I teach a lot of spin (sorry group cycle).  I rarely teach to a beat or specific resistance and coach using the RPE (rate of perceived exertion) scale.  I encourage people to go heavy – for them, or fast – for them.  I say that by the end their legs should feel heavy, their breathing laboured, they should finish feeling they have worked as hard as they can.  They could be going slower than someone else in the class but giving their all.  That faster person could be giving 75%- in which case the slower person will see greater results over a period of time.  What I try and teach my regulars is that they have to self regulate their efforts – when it starts to feel easy they need to recognise that and adjust an element of their ride to increase the intensity, equally if it starts to feel like they can’t carry on they again have the autonomy to adjust.  They also understand that day to day their energy levels will be different, sometimes a class feels harder or better- that is’t they’ve lost fitness, it’s how their week has been, if they’ve been ill, perhaps they are hungry or slept badly.  As the instructor I can look and say ‘you can put more resistance on ‘you can go faster’ but I’m not riding their bike and only they know if i’m right or wrong in my assertion.

I think a group cycle class is a great analogy for your fitness routine as a whole.  Learn to recognise when you are pulling back a bit and need to make changes if you want to reach a goal, but also learn to recognise when you’re being hard on yourself.  Take advice, but don’t just do it without question – understand why and how coaches suggests you make changes so as time goes on you find it easier to manage your mindset to your health.  Be kind to yourself but honest with it.