Archives For Habit Based Coaching

4-food-journalIn this blog post I am going to talk to you about creating a habit based approach to achieving your desired outcome, when it comes to your fitness and nutrition, to sustain a healthy lifestyle. If you are stuck and not sure what to do, or tried various other things just to put weight back on and a little more, not sure where to start or simply had enough and ready to make changes with your health and fitness, then this is for you.

Many people come to me asking for guidance with what to eat, how to get in shape, I am stuck what should I do, where do I start….and many other questions.

It is all very confusing with what you should do and what you shouldn’t do, what you should eat and what you should not eat, what exercises you should do and which one’s are the best.

When it comes to your health, fitness and nutrition, creating daily, weekly, bi-weekly, behavior changes and cultivating habits to achieve your desired outcome will get you to your monthly, quarterly, 6 month and yearly goals.

But, WHAT do you need to create the behavior changes and habits?

Let’s start with something very simple.

Create time for yourself.

Deep down within you, you know you want to make the changes. You know you need to get in better shape to keep up with the kids, because the doctor said so, or because you can’t fit into some of your clothes.

I know…shitty feeling isn’t it!

Now let’s get past that and onto the new you.

Nobody is going to give you time, you have to create that time for yourself.

How to create time and make it a habit?

  • Decide how much time you can realistically commit to spend doing some exercises and eating better. This could be as simple as 15 minutes or as long as you can consistently commit to doing so on a weekly  basis.
  • Add it to you calendar. Set a reminder to your phone. Block it out on your calendar. If you are not a morning person, avoid setting a workout in the morning. Set times that you know you can COMMIT to.
  • Stick to your appointment with yourself. Things are going to come up no doubt. The same way you will get to that doctor’s appointment you have scheduled, do the same for yourself.
  • Put yourself in control of your time. We can’t get back time, but we can control what we do with our time.

Now that you have created some time, what is your next step?

Know what you want, know why you want it and know how you are going to get it.

Firstly, you got to know what you want to achieve. Take a moment to write down what it is that you truly want to accomplish with your health and fitness.

What to do next?

Set an outcome goal: The main outcome or objective you would like to accomplish. The desired outcome. The long term goal.

Example: I want to lose X pounds, by Y date…

Next….

Set behavior goals: The steps you have to take to achieve your outcome. Activities you have to complete on a daily basis, that will get you closer to the desired outcome.

Example: I will exercise at least 5 hours per week. I will drink half my body weight in ounces of water each day. I will eat till 80% full. I will only eat out once per week. I will eat protein at each meal….

Next you got to know why you want to achieve your desired outcome.

Ask yourself why you want to achieve what you want to achieve. Go deep here and truly find that real authentic, genuine reason why you want to accomplish your goal.

Keep asking yourself “why” at least 5 times.

This is very powerful and I highly recommend that you dig deep here.

You got this!!!

Lastly, have a plan of massive action. Check your behavior goals for your plan of action. Take a moment each day to go over these behavior goals. Keep these at the forefront of your thoughts as by taking these steps each day it will get you closer to your desired outcome. It will also create the habits needed for success.

Find a routine in your day and week.

Many success people have a routine for their day from the time they get up, to the time they go to bed. Set your day up so you know what is going on. What time are you going to work out? What time are your meals? What day you are going to meal prep? What have you got coming up for that week with travels, meetings, kids activities?

Plan your week in advance.

How to plan your week in advance?

  • Take one day for the week, (eg. Sunday) to plan your meals for the week.
  • Make a grocery list for what is needed for your meals.
  • Bulk prepare food items and store as needed.
  • Schedule your workout times into your diary.
  • Have ‘go to’ emergency healthy snacks with you at ALL times just in case you get stuck in meetings or traffic of something comes up.
  • Know your work schedule and commitments and work around them so that you avoid missing your workouts.

Set yourself up for success by knowing your and planning your week.

Stick to the plan.

Life is going to get in the way at some point. This is no reason for you to fall off and give up on all the hard work you have already done. If this happens, dust yourself off and pick yourself up and go again. Avoid beating yourself up. This is all part of creating healthy, sustainable habits to live a healthier lifestyle.

The plan can also be adapted as things come up. Stick to the habits you have created for yourself. Do the little things on daily, weekly monthly basis. Reward yourself for the small victories and also the big ones.

In concluding….

You will have ups and down. Good days and not so good days. This is going to take time to create, but once you develop these habits, it will set you up for long term success with attaining your desired outcome.

Start small and build on your foundation. Let each habit build on the last one. Aim to improve 1% each day and over the course of a year you will transform your health and fitness and live healthier lifestyle.

 

Want guidance and support to finally getting the healthy body, and feeling more energized to unleash your true potential to be your ultimate best?

I will be opening up my online habit based nutrition & fitness coaching program very soon!

 

 

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Over the 15 plus years I have been in the fitness industry world, I have tried many different aspects of training and nutrition protocols, to see what works best for myself and clients I have worked alongside. champs_image

Some things worked better than others, and some got better results than others. In other words…what worked for one person didn’t necessarily work for the other and vice versa.

I used myself as a science project over the years as well. I found that with some of the things I tested out, I never really felt 100%, and that some aspect was missing.

I would push myself to the limits, feel depleted after workouts, and thought at the time I was ‘killin’ my training.

I tried high carb, low carb, no carb eating….never felt 100%.

I did vegan for 6 months and didn’t feel great.

I tried HIIT workouts which got me results, but drained me at times.

I tried 6, 8, 9 and 12 week programs that mainly focused on building muscle. Got some results but couldn’t sustain it for longer than the time period.

I played with around my nutrition on each of these training protocols, but never felt like I could sustain it long term or for a lifetime.

And I tried many other things….

As I got older and I must say a little more mature, I started listening to my body a little and really taking notice of what others were doing that I respected in the industry.

I also open my mind to other modalities of training, not just the lifting of heavy stuff.

I was missing out on a huge part of my training which was the recovery side of things. I found more balance in my training.

As the years went on, I added another component to my training which was yoga.

It was like a whole new world for me and finally I was enjoying training in a whole new way. I was starting to feel more energized and recovering better. I was even lifting less often but with a more focused attention to detail.

With my new found knowledge I started to put together the pieces from my own experiences and learning from others. This is when I came up with a 360 degree approach to health, wellness and vitality.

The GD360 Approach has a balanced methodology that focuses on 6 components on wheel:

  1. MINDSET: It all starts here with the mind, as what you focus on you achieve. You have to know what you want, why you want it, and a massive plan of action to go after it. You have to have clarity with you goal to achieve it and take massive action on a daily basis to achieve the desired outcome.
  2. NUTRITION: Nutrition plays a massive part in every aspect of your life as what you eat has an effect on how you function on a daily basis. Consuming healthy, wholesome, nutritious food, will provide you with the fuel your body needs for your daily actions.
  3. RESISTANCE TRAINING: You have to challenge the body in some way for it to grow, by using various training tools or your own body weight. Resistance training builds strength, power and muscular endurance depending on your goals, for you to feel strong and powerful, reduce the risk of injuries and improve health.
  4. CARDIOVASCULAR CONDITIONING: this is a very important component to improve cardiovascular fitness, using various heart rate intensities, depending on the goal.
  5. RECOVERY: This comes in may different forms, from stretching, foam rolling, trigger point therapy, to ice baths, steam rooms, sauna, jacuzzi, to massages, sleep, nutrition, lower intensity workouts for some.
  6. RE-ENERGIZE/REVITALIZE: Here is where we do things we enjoy, like dancing, surfing, paddle boarding, or any fun thing that you enjoy doing. In this approach you can also do things like various types of yoga, tai chi, breathing exercises, meditation, use of essential oils, pretty much anything to de-stress the body.

As you can see, this is a well rounded approach to your Health, Wellness and Vitality. With this approach, I have been able to find balance in my week with my health and fitness, but more importantly sustain it and enjoy it as I get older.

How can you apply the GD360 Approach to your daily routines, to become 1% better?