You log in on Facebook and you see your friend is going on the Keto diet, the Detox diet, or the Grapefruit client. It can all be quite overwhelming. Do any of these diets even work?
Whichever ‘diet’ you choose, be prepared to do it for the long haul. After all, this is a lifestyle choice. Honestly, I have a love/hate relationship with “Challenges”. I love it that it’ll motivate you to get started, but I hate it because I truly believe that nutrition and fitness do not have a set start date and end date. Your nutrition and fitness should continue to change as you see progress and get closer to your goals.
However, I get it. It’s hard to start. Where do you start??? How do you get started???
Here are Three Areas that Some Struggle with When it comes to Nutrition:
a) There are some who just eat and indulge whatever is convenient and easy, and do their best to make the best choice yet lack direction on what to really eat to reach their goals.
b) There are some who know how to eat, “healthy”, but have problems with implementation.
c) There are some who think they eat “healthy”, yet their main goal is still to lose weight. There are misconceptions on the definition of healthy. Is brown rice healthier than white rice? The answer may surprise you. I’d rather have white rice. Brown rice can have greater traces of arsenic. In terms of white or brown having an impact on weight, they’re both carbs. The discussion should be a matter of portion control.
What do you struggle with the most? Reply back with your answer. I’d love to hear from you…
Because nutrition and fitness can be so confusing, I’ve put together the 6 Week Jump Start Program designed to add to your knowledge and relationship with food, and coach you to implement that knowledge. You’ll receive a taste of what our nutrition clients experience at a fraction of what nutrition coaching typically goes for.
Does this program work? 3 years ago, I was 60 pounds heavier. I was an overweight personal trainer….Nutrition coaching has helped me personally lose over 60 pounds to date. Pretty ironic?
I’m far from perfect. Through my weight gain and weight loss journey, I have a greater understanding of the challenges you may have with your fitness and nutrition.
I still work with a nutrition coach to this day and can still enjoy my favourite cheat foods every week. Eating “healthy” is not about deprivation or starvation! My nutrition also continues to evolve as I continue to see progress.
My wife and I also now own a nutrition coaching business. We’ve included some of those services into this particular program to help you see even better results. As well, we’ve put this program together because the information out there is just so confusing and misleading!
The 6 Week Jump Start Program also includes 12 of our semi private personal training sessions! BTW, our sessions are small and intimate averaging only 3 to 6 clients, as opposed to a large bootcamps of 20 to 30+ people. We like our sessions small, so that you receive 1-on-1 attention from your personal trainer, giving you much faster and safer results.
We’ve already sold more than 12 at the promotional rate, but will permit 2 more to register before the promotional rate goes up. Figured this would be fair, as it’s been chaos with the snow last week!
HAPPY BIRTHDAY! Celebrating 11 Years! Founded on December 18, 2008
Port Moody Gym | Port Coquitlam Gym Personal Trainer and More bcworkout.com
It’s been quite the ride! It’s been quite the hustle. I’m still hustling! I have learned to embrace the journey. I started off training crazy hours every week, typically working split shifts. Working early mornings and late evenings used to be the norm. In my mid-twenties, the goal was to open 10+ locations. However after facing some adversity in my life, having life outside of work has become a greater goal. Being home in the evenings and enjoying dinner at home was quite rare. It took a lot of blood, sweat, tears, and sacrifices to get here. I have no regrets though.
Looking back the last 11 years, I am content and extremely grateful. My program continues to grow and evolve every year. Regardless, the mission remains the same. My passion remains the same and is greater than ever. I’m here to stay and excited for the next 11 years!
Over the years, we’ve also added more offerings and some great plans for 2020! Our 1-on-1 Personal Training Program and Nutrition Coaching Program have grown this past year. I’m so excited for 2020!
Port Moody Gym | Port Coquitlam Gym Personal Trainer and More bcworkout.com
Through this journey, I have learned many lessons, and continue to learn. I’ve made countless mistakes through trial and error. I’m far from perfect.
11 Lessons I have Learned in 11 Years
Invest in a coach to get you to your goals. Never stop learning. Embrace change and adapt. I believe this is why we’re still in business after 11 years. On the surface it may not be always obvious, but our program continues to improve and evolve each year.
Hire slow, fire fast. Have an ideal team avatar who shares your core values, mission statement, and vision. This took some time, but we have it now dialed in with our new hiring and training process.
Hire full-time team members. Part-time equates to part-time commitment and focus. Full time can be a challenge in the fitness industry. It typically means splits shifts, working early mornings and evenings. We’ve created hybrid positions in order to offer full-time career opportunities.
Level up your team! Invest in your team. Invest in their personal and professional development. Support and coach them to continually grow with you. I’m so proud of my team on how much they have grown not only as a professional, but also as a person.
Serve your Ideal Client Avatar and be the best at serving them. You can’t serve everyone. It must be a good ‘mutual’ fit. Also offer programs that you truly believe in for your ideal clients. We’re not the ‘bootcamp’ program where you work out with 20 to 30+ people. Sorry we don’t believe in that, as providing personalized attention and engaging with our clients are very important to us. 🙂
Embrace the ride! Owning a business is like a roller coaster. There will be good and bad days.
Put the oxygen mask on you first. Take care of your mind, body, and spirit.
Learn to say NO. There will always be distractions and energy sucking activities and people, which can distract you from your goals.
Plan your non-work time into your daily schedule. I honestly struggled with this for years. Sundays are now always a full work-free day for me. I don’t check work messages. I don’t even think about work. If I have a work matter on my mind, I’ll compartmentalize it by sending myself an email to deal with on Monday.
Plan to complete your deep work time each day ideally first thing in the morning, when you’re the most positive and have the most energy. This is when you focus on the biggest lever that moves the ‘needle’ forward. Also, plan for ‘buffer’ times daily for unexpected interruptions.
Be grateful each day. Remember where you came from, and why you started.
We’ve survived the last 11 years and we’re grateful to be Tri-Cities’ longest running personal training studio, due to your amazing support!
Thank you to all past and current clients. Regardless if you’re a current client or not, I’m grateful for you for giving me the opportunity to live my passion. Thank you to everyone who has coached me and supported me through this amazing journey. Special thanks to my family, my mom, and my wife, Laurie for believing in me and making my dreams come true!
This year, my Lindt Chocolate Advent Calendar only made it to December 2. 🙄My kryptonite is chocolate. 😛 The good news is, after my chocolate feast, I was back on track the next day and haven’t had any chocolate ever since.
Judge me if you like. However, there’s a lesson to be learned here.
Last year, I had one chocolate a day from my Advent Calendar but ended up getting addicted to chocolate and craving it throughout the day. One chocolate was a gateway to eating more treats and indulgences, especially when I got in the habit of having chocolate everyday from my Advent Calendar! I remember one year, I ended up gaining 8 pounds during the holidays!
I’m not necessarily recommending you eat all your chocolates in two days. However, I’m in a better position this year to stay on track. Amazingly, I didn’t gain any weight from my two-day binge fest either.
So, what’s really going on here? Sugar is addictive! It’s an ongoing cycle! Having one chocolate leads to another!
Port Moody Gym | Port Coquitlam Gym Personal Trainer and More bcworkout.com
Sugar Addition: The Perpetual Cycle
1. When you eat sugar, dopamine, the happy hormone, is released.
2. Blood sugars levels spike. Mass insulin is then secreted to drop blood sugars.
3. Blood sugar levels then drop rapidly.
4. The rapid drop in blood sugars causes the body to crave the ‘sugar high’, thus increasing your appetite and cravings! The cycle goes on!
Going back to my 2-day chocolate binge… Was it hard after two days of having chocolate? Absolutely! What really matters is, what you do after your binge fest. Do you continue to binge eat throughout the week?
Here are Four Strategies to Survive the Holidays and Still Enjoy the Holidays:
If you’re frequently binge eating, your body is also telling you that you’re not consuming enough food throughout the day, that your meal timing may be off, or perhaps your daily macro-nutrients are off. So, how do you assess if your nutrition may be off? You would assess your biofeedback. How are your stress levels, energy levels, hunger levels, sleep quality, sex drive, and mood? Also look back the past few months to assess how your body and weight have changed. Biofeedback is a whole big topic on its own which I’ll get into next time.
Strategy #1: In order to better tackle your cravings and to deal with the aftermath of binge eating, ensure you have a good quality protein, carbohydrate, and some healthy fats too for each meal. Yes, this will help eliminate cravings. By the way, carbs aren’t bad. It’s over consumption that made them bad.
Strategy #2: If you plan on binge eating, having treats, and drinks every Friday, plan for those indulgences into your daily eating plan. Yes, build it into your nutrition plan and ensure your protein, carbs, and fats are on point. By having sufficient daily macronutrients,, you’ll avoid impulsive eating and unplanned binge eating.
Also, plan at least a day before, what you plan on eating the next day. Like everything else in life, nutrition also requires planning, or you’ll leave it up to chance. =) The reality is, we’re all on a weight gain, weight loss, or maintenance eating plan. Sure the plan you’re on may be intentional or unintentional. Regardless, your body responds to your daily habits.
Good news is, you still can enjoy the holidays and stay on track with your goals! We have all heard it, “have food in moderation.” What does that really mean? I find “moderation” quite ambiguous.
Note: These templates are general but will give you far more guidance than the loose definition of ‘moderation’.
So, what will you be having for breakfast tomorrow? Love to hear from you! Ensure to drink plenty of water! I’ll be covering the importance of hydration in another email. You’ll be quite surprised about my discovery.
The other day, a client mentioned that a close friend of hers made a remark that she wouldn’t last on her new weight loss journey.
Have you heard this before? “It’s not sustainable.”
When you embark on a healthy journey, people are generally supportive. However, there will be naysayers who’ll make comments such as, “I can’t do that. I want to enjoy life. Life’s too short. I don’t have the will power. I don’t have time like you do,” and so forth. I’ve personally heard all sorts of comments during my weight gain and weight loss journey.
I don’t believe people have intentions on knocking someone down for getting healthy and fit, however there’s a lot of confusion and misunderstanding when it comes to fitness and nutrition. The whole fitness and nutrition industry is a mess. There’s far too much misinformation and conflicting information out there. Marketers will try to sell you gimmicks, fad diets, and pills and potions. Even fitness professionals find nutrition confusing.
👉If a personal trainer, throws a cookie cutter meal plan at you, run the other way. I’ll admit…Before experiencing my journey and launching our nutrition coaching program, I was quite misinformed myself.
Through my personal journey, I’ve learned so many valuable lessons which has given me greater insight on some of the challenges that you’ve perhaps faced in the past, or are currently facing.
When I was gaining weight form 218 pounds, there were concerns from my close friends and family about my health.
When I was losing weight, I was surprised by some of comments. Of course, many were quite supportive.
I’m going to do debunk these comments and ‘myths’ to shed some light on the truth, as there’s far too much misconception on nutrition.
Here are the 5 Common Myths
Myth #1: “I can’t do that. I want to enjoy life. Life’s too short…”
You can still enjoy life. My diet is not a starvation or deprivation diet. In fact, I have more energy. I sleep much better. I’m in a far better mood. I have a confession to make. My favourite cheat meals are steak with mash potatoes, pizza, and burgers. I can still enjoy them every week and still stay on track with my goals, and still keep my new abs. I also go through different ‘phases’ much like everyone else. There are phases where I indulge more than usual. The key is to get back on track afterwards.
Myth #2: “I don’t have time to workout…”
In as little as 30 minutes, at least 2x/week, you can still reap the benefits of exercise. You’ll have more energy to get through your day. It may be hard to believe..Eventually you’ll make time for it, once you see amazing results and start feeling amazing after each workout. Please keep in mind that you can’t out exercise your nutrition. Save your time and energy! If you’re working out 5 days a week, especially doing lots of cardio, and aren’t seeing much results, reach out to me! Let’s get you back on track! Too much cardio isn’t good either for your weight loss goals. Yup! I’ll get into that another time. As well, it’s important to be aware of your bio-feedback each week. I’ll also get into that another time.
Myth #3: “I don’t have the will power…”
Neither do I. I have the worst will power. If I see pizza in front of me, most likely, I’m going to be the first to eat a slice. gosh, I still struggle with this from time to time. It’s not all about will power. You must give your body a chance to adjust. Extreme diets with caloric deprivation will only set you up to fail. You can’t go from 0 to 60, and then blame yourself for failing due to a lack of will power. You can’t go from consuming 4000 daily calories to 2000 calories. Your body will hate you. By day 3, you’ll be tempted to crack.
Myth #4: “You actually work with a nutrition coach? Aren’t you an expert in fitness and nutrition?…”
Hiring a nutrition coach has been integral in my weight loss journey. It’s been a game changer! I still work with my nutrition coach to this day. I’ve learned so much about nutrition, especially in the past few years. I don’t consider myself an expert at anything really, because I’m a long long student. I’m always learning and growing.
Why do I work with a coach if I’m already a coach?
Even professional athletes have coaches. A coach will filter through your chaos and assign you with action steps that you need to do today, in order to reach your goals for tomorrow, for next week, for next month, and so forth. My nutrition continues to change, as I get closer to my goals each day. Knowing is not enough. It’s about taking action and taking steps to get closer to your goals.
Myth #5: “Just send me your meal plan and I’m good…”
Getting a cookie cutter meal plan isn’t the solution. My meal plan won’t necessarily work for you, as your starting point may be different. Your challenges and obstacles are unique to you.
Nutrition coaching is about creating action and implementation to suit your current lifestyle. Having someone just tell you what to eat is just scratching the surface.
If there’s anything I can help you with, feel free to reach out! To launch the start of August, I’m giving away 5 Strategy Sessions to discuss an action plan to get you towards your goals!
Have a great rest of your week! Crush it!
P.S GPT30 will be launching in the Fall! Stay tuned!
It’s been 1 year since I’ve had my last drop of alcohol. What an amazing year! I forgot what life was like alcohol free. I feel awesome!
A year ago, I joined the 30-Day Alcohol Experiment by Annie Grace, because I felt I needed change. Alcohol has always been part of my life, since young adulthood. There were phases in my life when I drank more often. During my university years, alcohol was frequently consumed to have a good time. Dealing with grief and anxiety over the disappearance of my father, I binge drank a few days a week, starting with my favourite beer, Fat Tug IPA, and chasing it down with a few Heinekens.
Eventually, I was able to buckle down and consume drinks only once a week on the weekends and could even skip some weekends. However, I looked forward to consuming alcohol each week. I associated alcohol with relieving stress, creating relaxation, and having a great time.
Being completely alcohol free for a year, has been a dramatic mental and physical experience, which I never would have imagined. Nutrition played an integral part!
After a year of being completely alcohol free, here’s how life is like without alcohol:
I can think clearer and quicker. My memory has improved. I’m also far more decisive.
I’m far calmer. I forgot what this felt like to feel this way, as alcohol really had an impact on my mental and physical health. Anxieties and stress levels are at an all time low.
I’ve discovered that alcohol does not relieve stress.
Aspects of work that used to bother me and sometimes keep me up at night, no longer bother me. Work is better than ever!
I’m also far more focused and efficient at work. I’m getting more done at work and at home.
I’m far more present, engaged, and in tuned with my surroundings.
I have more energy! I sleep better and can sleep through the night!
I have less negative self-talk, less self-doubt, and less mental clutter.
Food is much more flavourable without alcohol.
I can have more liberty with my diet and still stay on track with my goals. I’m in far better shape now and have now lost a total of 60 pounds to date.
I’m spending more engaged time with my wife and my family.
I’ve discovered that alcohol is not a social lubricant. I can still have a great time at the bar with my buddies, without alcohol.
Being alcohol free, I’ve even met a whole new group of people. I’ve re-ignited my passion for martial arts, a gift that my father shared with me when I was child. Martial arts has been a huge part of my life. Practicing martial arts brings a much greater thrill for me compared to when I was consuming alcohol. I even made a comeback to the tournament scene, after not competing for 21 years, and won my weight class!
Best of all, I feel at peace…
I’m far from perfect. Was it easy to give up alcohol? No, not in the beginning. Initially, I felt that I was depriving myself and that I was missing out on life. It got easier as time went on. Dialing in my nutrition dramatically helped with the cravings. My nutrition coach played an integral part in the process.
Through this experience, I have learned that the benefits of being alcohol free, far exceeds the short-lived benefits of drinking. I would never have imagined that I would be saying that.
I look forward to the next year, and years to come! The journey continues…
Special thanks to my wonderful wife, Laurie, whose been my huge supporter!
Wanting to re-examine your relationship with alcohol? Check out the 30 Day Alcohol Experiment by Annie Grace!
Or are you looking for change for your fitness and nutrition? I get it how hard it can be to get the ball rolling, or how hard it can be trying to figure out where to start. I’d love to help you with your fitness and nutrition journey! If you have any fitness and nutrition questions, I’d be happy to help!
“Think about how far you’ve come today and how much farther you’ll go tomorrow.” Take it one day at a time.
Can you send me a copy of your meal plan? I get asked quite often from friends and family. They’ve seen my transformation of gaining 48 pounds, and then losing 60 pounds. People are naturally curious what I’m eating. Yes, I’m not proud to admit that I’m a personal trainer who was once 218 pounds…However, I have learned so much through my own personal transformation. I’d like to share my journey, in order to help others who are struggling…
Here’s the truth: My current nutrition plan won’t necessarily work for you.
My nutrition continues to change and evolve. My first nutrition plan is far different than what I’m eating now. My nutrition has changed several times during my 60-pound weight loss. Going from 218 pounds to 200 pounds, required a different nutrition plan. My nutrition plan also changed going from 200 to 180 pounds, from 180 to 160 pounds, and so forth.
Going through my own personal body transformation, my views on nutrition have also dramatically changed. Due to my own experience, this has also changed how we deliver nutrition at our personal training studios.
Nutrition is quite misunderstood. It can be confusing. Even personal trainers sometimes give out confusing nutrition advice. I’ll admit early on in my career, I was misinformed and confused about nutrition. We were given the old Canada Food Guide as a tool, which had very general and broad guidelines. We all know what we ‘should’ be eating. It’s the implementation that can be so confusing. That’s how coaching helps. Coaching helps you with implementation by providing you with action steps to get your closer to your goals.
It’s not your fault if you’re confused on what ‘diet’ to do. There’s a lot out there. Detox, weight loss challenges, Keto, Intermittent fasting, the cabbage soup diet, etc. You name it. I’m not going to knock any ‘diet’. You see, diets all work at least for the short term. They work, but you must be prepared to be on that ‘diet’ life long. We all know this logically, but I’m going to say the obvious. You can’t do a 30-day diet, lose the weight, and then go back to your previous dietary habits. This also applies to working out of course…
Diets stop working once you’re off the so called ‘diet’. It doesn’t have to be keto or intermittent fasting. They’re quite popular because they’re sexy. Everyone wants quick results. Yes, you do see great results with Keto and intermittent fasting. If keto or intermittent fasting is working for you, then keep doing it. However, you don’t have to do keto or intermittent fasting. I’m proof of it.
I have a confession. I love food! I can enjoy, rice, potatoes, chips, cookies, and cheat with cake and still lose weight! So can you! My transformation happened over a period of several months, as the goal was to preserve muscle and to give my body a chance to adapt. Without giving your body a chance to adapt, it’s so easy for you to binge eat, fall off the wagon, and even worse damage your metabolism. I get it. I also wanted fast results in the beginning. But having permanent results is a greater incentive for me. It took 3 years to gain 48 pounds. So, does it really make sense to lose this weight in only 2 or 3 months?
You can’t sprint to the finish or you’ll quickly sprint to failure…
As a martial artist, this analogy comes to mind. If you’re new to martial arts, you’ll start with a white belt. A ‘white-belt’ wouldn’t learn techniques that are for ‘black-belts’. You first need to master the fundamentals of stance, balance, power, speed and so forth, before learning more advance techniques. A white belt would have difficultly learning a jump 360 spinning hook kick, if he or she hasn’t even mastered the balance for the basic front kick.
This analogy applies to nutrition.
Everyone has a different starting point when it comes to nutrition. If you’re currently consuming 3,000 calories daily, going to a 2,000 caloric ‘diet’ will shock your body. Your body will hate you. It’s natural. You’ll blame it on will power. It has very little to do with will power. Your body needs a chance to adjust. If I gave you my current meal plan without getting to know your past and current history with nutrition, I’m shooting darts blind folded and most likely setting you up to fail.
Action Steps for Success
Track at Least 3 days of Your Current Nutrition: You need to collect data. We do this with our finances to assess our income vs. expenses. Nutrition works the same way. Numbers don’t lie. I know sometimes we don’t want to know the truth. You may feel that your diet is horrible, but we must find out how horrible it is or not, in order to determine your starting point. Or sometimes you may think you’re eating healthy, but your body is telling you otherwise. So, collect data to determine your current nutrition and starting point.
You can use fitness pal to evaluate your current caloric intake and macro-nutrients. Where do most of your calories come from? Do most of your calories come from carbs? Protein? Fats? Eg. Do you lack protein?
Make Gradual Adjustments: After you’ve collected some data on your current nutrition plan, make gradual adjustments. It’s not all about calories. However, for example sake, if you’re consuming 4,000 calories, then cut your calories by about 300 calories to give your body the chance to adapt, instead of doing a crash course diet. Your body has cravings for a reason as it’s accustomed to eating a certain way. Give your body a chance to adapt without feeing miserable! Follow your new 3700-calorie plan for the next couple of weeks and re-evaluate. But once again, it’s not all about calories. You have to also determine what your current macro-nutrients are: carbs, protein, and fats.
Determine Your Biofeedback Each Week: What’s your mood, hunger, energy, sex drive, sleep, stress levels like? All of this comes back full circle and starts with nutrition. For example, did you know we carve carbohydrates when we’re stressed? Stress elevates our cortisol level. Having carbs help regulate your cortisol levels. What if you’re able to plan for these carbs in your daily plan, instead of impulsively eating whatever you see in sight? You’ll be in control and be in a better position to regulate your stress levels. By managing your nutrition, you’ll better manage your stress levels. By managing your stress levels, you’ll be able to have better sleep! See how it works?
Get Professional Help: The information especially on social media can be quite confusing. Find a coach. Just getting a cookie cutter meal plan isn’t the solution. There are essential steps you need to learn depending on where you’re starting from.
To this day, I still work with a nutrition coach for my own nutrition as it continues to evolve. I have learned so much about nutrition. I also need someone to hold me accountable. We also adjust my nutrition every month so that I continue to see results every month.
I also continue to attend workshops to learn how to better serve our clients. In fact, we also offer nutrition coaching as a separate business model. We’ve launched it as a pilot project for the last year. Participants have been seeing some phenomenal results!
“I’m too old for this! What if I get knocked out? I have to go to work the next day”. These were the first thoughts that entered my head once the bell went off for my first kickboxing match after a 21 year hiatus. Training in martial arts has been off and on over the years.
A few years ago, this would have been unimaginable. I was over 55 pounds heavier, broken, and dealing with grief… Life has been quite a journey with highs and lows.
Regardless of the outcome, I was pleased that I made it to the tournament. I was pleased I pushed myself out of my comfort zone and was able to achieve the imaginable. However, I’ll be honest.
There were times when I had negative self-talk enter my head…
I wondered if my boxing and kicks were good enough. I wondered if I was fit enough. A couple of days leading up to the fight, I was analyzing and questioning myself if I was even throwing my kicks and punches properly, although I have spent countless hours practicing them!
I also wasn’t sure if I would make weight! A few years ago, I was 218 pounds at one time. On the day of the tournament, I made weight and set a new personal record. I weighed in at 157 pounds on the day of the tournament, for a total weight loss of 60 pounds!
Overall, I was happy with the whole experience. I learned so much about myself. I also won all my four matches against some challenging opponents, which made the experience even more exciting!
Perhaps, some of you may have experienced this, or are currently experiencing this….
Here’s what I’ve learned from this experience:
Self-doubt happens. It’s natural to have self-doubt. It’s a matter of if we feed into it or not. It’s easy to use age as an excuse. I’m in my late thirties and have a couple of injuries to mindful of. My competitors were 10 to 15 years younger than me, as I entered the 18+ division. If I had used age as an excuse, I would never have entered the tournament.
You know what inspired me to overcome the age objection? Our amazing clients at Eagle Ridge Fitness! Our clients who are in their 50’s and 60’s are hitting personal best records and are fitter than some people in their twenties! Of course, we need to train our bodies differently as we age and ensure we have adequate recovery time. A high intensity workout designed for a 25-year-old is the wrong workout for someone in their 60’s.
Hire help and build your team. My success at the tournament was a team effort. Although kickboxing may appear to be an individual sport, there was a whole team behind me, helping me, and making me better each day. My training partners and my coaches helped refine my skill, build my confidence, and provided me with guidance and motivation. My nutrition coach helped dial in my nutrition each week, adjusting as needed.
Set process goals. Be proud of every step you take toward reaching your goal! Focus on the process and the outcome will happen. For me, making each workout was a win. Regardless of if I had won or not, I was pleased with my training leading up to the tournament. I was pushed out of my comfort zone, working on techniques that were initially foreign to me.
Block off your workouts like important appointments. It’s interesting. When I first enrolled at Clinch MMA, I wasn’t even sure I would be able to attend twice a week. I have two growing businesses which can take a lot of time. Working overtime is typical, and I have a family that I want to spend time with. With my very limited time each week, I made it work. I treated my appointments like important appointments with my clients and staff. I committed to myself that cancelling appointments would be non-negotiable. I also had to learn say no. In doing so, I had more energy. I was more focused at work and more focused at home. If I can do it, you can too!
I had to plan out my week, my day, and my meals in advance. I knew exactly what I would be eating prior, instead of figuring out my meals each moment when I’m hungry. Sometimes when you crave certain foods, your body is communicating to you that you haven’t eaten enough or eaten enough of the right macros. Those late-night cravings for chips indicate that your body is wanting carbs. It can also indicate that you’re stressed and your body isn’t recovering. Perhaps you’re not sleeping properly. All of it comes around full circle. Without proper nutrition, your body can’t manage stress as well. You can also have trouble sleeping.
Ensure for adequate recovery and listen to your body. How’s your bio feedback? Energy? Mood? Sex Drive? Sleep Quality? Stress level? Feeling burnt out? If your biofeedback is low, it’s important to take a hard look at your nutrition, sleep, stress levels and come up with a game plan. There were days I felt burnt out training. I took a day off, tweaked my nutrition and ate more food to allow my body to recover. Long story short, I ended up losing more weight even though I ate more food. It gave my body fuel for my metabolism to function on high.
If you’re struggling with your journey, feel free to reach out. I get it. There will be peaks and valleys. I’d love to share with you my experience in order to help you with your journey. I’m in this journey with you. I get how you may be feeling.
We’ve had several inquiries about our next challenge. I wasn’t planning on offering one. I have a love/hate relationship with challenges. However, I gave it some consideration and have decided to offer a Spring 6 Week Challenge in April.
We’ve been offering challenges for the last 8 years out of the 10+ years we’ve been in business. Over the years, my perspective on fitness and nutrition have evolved, especially after going through my own personal weight gain and weight loss transformation.
I understand for the right person a ‘challenge’ will provide motivation to finally get active or break past a workout plateau. I’m going to be offering a challenge for those that need that reboot, need that extra motivation, and need my help.
However, I want to make things clear. Nutrition and Fitness do not have a set start and end date. Many also ask, “what’s the best diet out there?” Should I do Keto? The answer is, the one you can do for the rest of your life. It’s a life long journey. I’m not going to lie to you. You’ll see great results in your first 6 weeks. However, it’s unrealistic to try to reverse years of inactivity in just 6 short weeks. If anyone claims that they can, they’re lying to you…#365dayChallenge #LifestyleChallenge
Fitness is a journey, much like martial arts is a journey….
Being a martial artist from childhood, I went from white belt to black belt. With each belt, you learn skills to build upon, in order to advance to the belt level. You can’t advance to the next belt without learning essential skills such as stance, distance, and learning the basic kicks and punches. I’ve discovered the journey really begins at black belt.
Similarly, fitness works the same. You have to build upon the skills you learn. You have to get the technique and tempo down for each exercise, before you progress to a more challenging exercise. Hopping from program to program doesn’t advance you to the next level and can do more harm than good.
Having said that, if you’re wanting to join my next 6 Week Challenge and understand that fitness and health do not have a set start date and end date, I invite you to book a 1-on-1 Info Session with myself for no charge. The goal of this appointment is to ensure this would be the right fit for the both of us. If it isn’t a good fit, that’s no problem. I’ll do my best to point you in the right direction and answer your fitness and nutrition questions regardless. My goal is to help. I also like to know what your ‘WHY’ for participating in this challenge, so my team and I can meet and exceed your expectations. We’re here for you!
How is it that some accomplish more each day? We all have 24 hours in a day. Yet there are those who get more done. Sure, you could cut down on your sleep to have more time. However, how efficient will you be if you’re functioning off 5 hours a day of sleep? Yes, it’s a reality for some. Especially if you have young kids who demand your ongoing care and attention. Perhaps you’re having to prep breakfast, lunch, and dinner for your family, and take the kids to school and pick them up after. On top of that, you have your day job from 8am to 4pm.
I may not have kids yet, but I do have two amazing businesses which take a lot of work and time. When I was the only trainer at Eagle Ridge Fitness, I was up at 4:50am and training my last session at 8pm with random appointments scattered throughout the day. It was a grueling lifestyle. I also remember fitting in workouts if I could make the time, and if I had the energy. I remember working 30 days straight without a day off, eventually hitting a wall. Whenever I’d receive a Facebook message, anxiety would run high thinking I’m having to complete another task and having to get back to someone.
One day, it all changed… A few years ago, in the early stages of when my father went missing, I naturally took a step back from the business. I was lucky to have a great team in place who cared about me and my business. However, I had a new client who was very persistent on speaking with me. This person was adamant on meeting me, despite my staff informing this person that I was dealing with a family crisis. I called this person while searching for my father in the woods to discover that this person wanted to ‘negotiate’ a discount. Apparently, his/her time was more valuable than my time. I was livid and also felt devalued. However, I learned a valuable lesson from this incident. It was my fault. It was my fault for not setting up systems and gate keepers. I didn’t set up my team to fully take care of these situations. I also had to learn to say no. I was still a prisoner of my business.
Then, it dawned on me. There are factors in your life that you have control over. We have choices. I no longer need to be a prisoner of my business.
For example, you have a choice on who you want to spend your time with, what sort of conversations to have, and what you choose to do each day. What are your time wasters and energy draining activities? Who just sucks the energy from you?
Who or what are the crabs in your life? When a crab tries to escape from a bucket, the other crabs will pull it down so that it can’t escape. We sometimes have people in our life who are energy vampires, who just suck the energy out of you. Perhaps it’s not even a person. For me, I sometimes struggle getting off social media. It’s an important platform for my business, but I catch myself wasting time by mindlessly surfing the net and scrolling through the news-feed
Overtime, I’ve come up with a system to structure each day to get a lot more done, and to better manage my emotions. I came across the book, the Perfect Day Formula by Craig Ballantyne, which has made a huge impact on how I live each day.
What I do Every day:
The night before, I prioritize my big three rocks (my top non-negotiable priorities) that I must accomplish the next day. Instead of waking up trying to figure out what to do, I map out my action plan for the next day, the night before. By the way, I’ve recently discovered Trello, an online to do list and project management tool. I use it for work and my personal life! It’s awesome!
In the morning, I work on my three big rocks for the day. I’m either reading, working on my personal development, working on a marketing campaign, working on projects to help grow each member on my team, or working on projects to improve the experience of our clients.
I’ve discovered overtime that I’m the most creative and positive in the morning. I’ll be honest. I’m a procrastinator. To avoid procrastination, I tackle the most difficult task in the morning, when I have the most energy. I have also learned to structure my time by refraining from checking emails, social media posts, and answering phone calls in the morning. I also segregate my email accounts, one for family and friends, clients and staff, and one for new inquiries. I will get back to people. However, I have designated times I check each account and have designated times when I return phone calls.
After 3 to 4 hours of solid work, I’ll do my workout. My energy level typically dips in the afternoon, so a workout will rejuvenate me. Once I’ve accomplished my three big rocks and my workout, I’ll go into my personal training studios to meet with staff, clients, or to complete any random errands. Evenings are for family time!
Some days, sh*t does hit the fan. But I can handle it! I’ve already won my day by getting the most important tasks done, before heading into my studios and meeting with staff or clients. Mostly importantly, I completed my workout so my day has already been a success. I schedule in my workouts and treat them like non-negotiable appointments.
Going through my weight gain and weight loss journey, I have discovered the importance of self care so that I can be the best version of myself, for my family, my staff, and for my clients.
Sometimes, I’m having to go into the studio or complete random errands in the morning. On those days, I’ll allocate 30 minutes to focus on my big three big rocks. After my studio visit, I’ll go back to working on my big three rocks. It’s not always ‘Perfect’. If you’re working 8am to 4pm, you may not have the flexibility on when to workout. However, you can still apply the ‘Perfect Day Formula’ even if you have as little as 30 minutes to ‘conquer your morning’. You can still apply it to your work day and ‘conquer your morning’.
You also have a choice on whether to exercise today and what food to eat. If 30 minutes of exercise is all you can fit in, it’s more than enough. It’s consistency that pays off. Focus on the process and the results will come.
Even allocating 30 minutes for meal prep a week, will be extremely beneficial. Since you’ll be rejuvenated from each workout and from fueling your body with wholesome foods, you’ll feel like you have more time.
I hope this email has been helpful. In summary, plan your day the night before and focus on your three big rocks. Control your morning, conquer the chaos of the afternoon, and concentrate on what counts in the evening! You’ve got this!
If there’s anything I can help you with, please feel free to reach out!
Earlier this month, I traveled to California to meet with my fitness business coaches and other successful fitness business owners in North America. We meet every quarter to strategize, share what’s working, and to solve our current challenges in our businesses. We call these mastermind meetings. With each mastermind meeting, we create action steps to complete before the next mastermind. Before each mastermind, I read my notes from previous meetings. I’m pleased to discover that the challenges I once had, are no longer challenges! I’ve learned that overcoming challenges and obstacles help you grow. As you grow, you encounter new challenges.
I’m a firm believer in coaching. I especially realized this when I hired a coach for my own personal transformation. Even coaches need coaches. I work with a nutrition coach and work with a Muay Thai Kickboxing instructor each week. It’s an investment in myself, but the return on investment is priceless. My personal coaching team has helped me with my overall mental and body transformation and helped me lose over 50 pounds to date. The last couple of years have been life-changing for me, especially after coming from a place of grief and despair. My personal coaches played a major part in my transformation.
Receiving coaching is like having knowledge transplanted into you, by those who have already been where you’re wanting to go. Coaching also decreases the time for implementation. A coach can figure out exactly what your next actions steps are. I sometimes get overwhelmed with a ton of ideas and get paralyzed in terms of where to start. I’m a huge over-thinker. My coach will filter through my chaos to determine what I should be doing now, and what I should be doing next.
How does this relate to you? Perhaps you’re new to exercise or you’ve been working out for quite some time.
If you’re new to exercise, a coach will help figure out what your first action steps are. For one of our clients, Natalie, it was simply starting with water. This helped troubleshoot her metabolism and she ended up losing 7 pounds in a month with that one change.
Perhaps you may be thinking, where do I start? Do I do a bootcamp, do I do cycling, CrossFit, personal training, small group personal training, yoga, or kickboxing? Should I do cardio or weights? It can get quite confusing. The wrong program can create setbacks.
Maybe you’re struggling with making time for exercise or even wanting the confidence that you can do this, and work through your injuries. Perhaps you’re wondering how many days to start with. If you’ve been inactive for months or even years, 2 to 3 days is more than enough.
The other month, I met with a new client. Her first action step was to schedule her two weekly workouts as ‘appointments’ into her calendar. She’s a busy mom with two young kids, while running a successful growing business. We framed her workout sessions as ‘appointments’. Fast forward a few weeks, she’s been showing up to all her workouts, and has mentioned how amazing she feels! She also mentioned that these workouts are the most important appointments of the week for her! It’s ‘mom’ time!
Perhaps, you’ve been working out for quite some time. You saw some results in the past, but your weight has settled and you’ve hit a plateau. It’s time to troubleshoot. For one, nutrition does change as you progress. Looking back the last 10 years of being in business, there were peaks and valleys. BTW, we’re the longest running personal training studio in the Tri-cities due to your amazing support! There were times when I felt my business plateaued and that my own personal development plateaued. How did I break the plateau? I had to get out of my comfort zone. I had to troubleshoot. My coaches helped me troubleshoot and come up with a new game plan. “If you always do what you always did, you will always get what you always got.”-Albert Einstein
Now, there are many opportunities to work with a coach. Reading my emails is great start. =) I appreciate you and will do my best to provide you with content to help make an impact on your health and fitness. I’m currently working on more great content for you!
If you’re stuck in a rut, reach out to me! I’d be happy to help!
Hope you had a wonderful day! Win your day! Win your Week!
Have a great week!
Did you know we offer a variety of programs here? We offer 1-on-1 nutrition coaching, 1 on 1 personal training, semi-private/small group personal training, and now team training?