Can I get a meal plan with that?

As a trainer/coach we learn about the basics of Nutrition.  We also know that with some certainty if you are ever going to get serious about reaching your goals that 75-80% of your efforts have to be focused on dialing in your nutrition.  If you have read any of my previous articles or are a part of our newsletter, I speak on the importance of nutrition often.  I probably release more content on nutrition information whether from me or someone else than on exercise.  This is because I understand that this is what’s going to really get the job done.

If I am coaching someone and trying to get them to make changes in their lives, but I never address their nutrition other than saying; “Eat healthy foods.” Or, If I am supposed to hold you accountable for your workouts everyday but I never check on your nutrition.  We may have a great relationship and even be good friends, but as your friend I want you to get the results you are looking for.  So, It’s my job and yours! To hold you accountable for your goals and this includes your nutrition.

Now, let me tell you what it doesn’t include.  I am not a licensed Nutritionist or Dietitian.  What are those?  They are professionals who are trained to provide individualized meal plans for those with specific dietary needs.  So they can make adjustments for diabetics, certain medications, daily activity etc.  They then write exactly what they think you should eat, down to the snacks!  This is what most people think is the answer, and for some it may very well be.  For most, changing habits and developing a better relationship with  food and why you make the decisions you do can go a lot further in the long term.

We used to work with a dietitian who prescribed all of our clients meal plans and while they were awesome to work with this is what I found out.

1. Only one client followed the exact meal plan to the T and he only did so for the first two weeks.  Later, after some more research learned that only 3 out of 10 people actually follow a meal plan.
2. They tend to include foods that the client doesn’t even like, so again they would not follow the plan.
3. They did not help produce the results the clients were looking for, and not context was give around the reason why they ate as much as they did or what they ate.

Again, this is not to say that a well structured meal plan won’t work for those that need it. As a trainer/coach we focus on and have seen greater results in performance and appearance by simply working with and actually coaching others on how you can “have your cake and eat it to.”  Without actually having cake all the time, of course.  We focus on creating better habits and increasing awareness around the decisions you make from a place of education.  Personal Trainers cannot prescribe individualized meal plans unless they are licensed to do so.  This is true in most states. Examples of healthy foods recipes, etc are fine but we cannot say “go eat this at this time.” I see a lot of trainers and coaches shy away from even providing guidance, but do you want results?  You better square up your nutrition!

So remember, ultimately the information is out there to be found on how to eat to maintain your goals.  Your health and your fitness, even your results are a reflection of your efforts toward them.  If you are aware then you will progress, if not you will be right where you are talking about your goals and your dreams.  This is also fine if that’s what you want.  If you are reading this though, I bet it’s not. Always be learning and look to those with experience to help guide you to a sustainable path.   HERE is a great article from a mentor of mine on prescribed meal plans and personal trainers.  Have a look!  I’ll talk with you soon.

What you think vs. What others think

I was getting off work the other day and a co-worker that knows I am a trainer/coach was talking to me about her trainer that she has and how she has been getting her butt kicked.  Obviously proud of the work she has been doing.  She also talked about how much weight she had lost since starting with her. I had read stories of success from my own clients all day to include my wife and her weight loss! Which I am pretty proud of as well. We exchanged stories and she then asked me; “Do you know how many people have noticed?” Referring to how many have given her a compliment or congratulated her on her weight loss.  Now, to be honest if she didn’t mention anything to me I wouldn’t have noticed at that particular moment either.

I then wondered, Why was that out of everything she just told me something that seemed so important to her was that others around her noticed?  Maybe, that was part of her why.  Everyone likes to have those words of affirmation and since EMS is within her circle of friends/people maybe she thought someone, anyone! Would notice.

I didn’t take the conversation any further but simply asked, “Are you happy with what you’ve done, how you feel, and how you look?” She says, “Yes, I feel better.”  Now that wasn’t exactly what I asked but she does know that when it’s all said and done if your not happy, people can say whatever they want, but you have to find your why and then decide if that is going to be enough to satisfy you.  Most people fail at their goals because they undershoot them.  They don’t go big enough.  You think of yourself as small, so you stay small.

Stay motivated with whatever it is that your doing, make sure your reasons align with what would make you truly happy and attack that goal or dream with everything you have.

Mic Drop!

Get Your Mind Right!

If your in the gym and training hard, like most you have probably had that lift that just before you step up to the bar you think, “This is going to be really heavy.”  What tends to happen next is probably exactly what you thought was going to happen. You get to the hard part of the lift and you miss it. You already have it made up in your mind that your not going to get that lift. You don’t say it out loud but you know your thinking about it. Your previous set was heavy and you had a bit of a struggle.  Now you are right at or just above your previous personal best.  Why is it you start to doubt yourself?  What if you just didn’t?  There are some people that can just walk up to a task, and perform.  I am willing to bet they don’t have any “special powers” but they have the right mindset every time to step up to accomplish the task at hand.  Everyone has a process that get’s them to that point.

When you have 500+ pounds on your back to squat it.  Your best bet is to not have in your head that it is going to crush you into the ground.  If you take a weight that feels heavy, it is!  You took it out to lift it so do that.  It seems easy enough right?  At the surface it is kind of that easy.  Just lift the weight, If you’ve developed a plan and followed it up to this point then you should feel comfortable moving a particular weight or something close to what you are going after for the day.  So the point is, there has to be  a plan of attack.  You have to think about how you are going to complete a workout or a lift.  Now there is a difference if your just exercising or if you are training. As I want to focus on you keeping the right mindset I am not going to talk about that but  I think that the guys of The Barbell Shrugged Podcast summed this up nicely, check them out for more on that.  If you are having a hard time with gathering your mindset here are a few things to help you out:

1. Get your mind right: Focus!  Understand and appreciate what it is you are here to do.  If you don’t understand and are not sure.  Get a coach!  This may help you get into the right mind set for the work that you have to do.  A lot of times we just need to hear that we can do something we are unsure about from someone else.
2.  Practice good technique: Use lighter weights to perfect your technique.  This will maintain your strength for a longer period time.  It will also decrease your chances for injury. As you get stronger your technique will be there no matter what. Makke your set up te same every sngle time. Remember your body responds well to patterns, only if you create them.
3. Relax! be patient. Before you step up to the bar even if your doing a workout at a high heart rate. Take a few deep breaths and it’s time to get to it.

Boom! Done and Done right?! Well, I guess from this point its really up to you. These are just a fee things that I’ve found helpful when coaching others. The struggles in the gym are not much different from the struggles at work or home. What we can control is our mind set toward what it is we have to do. So now, take control and try some of these exercises you are in the gym or at home or office when completing the task.  It will all work out if you believe it will, maybe not today or tomorrow but focus on the course and you’ll get there.  Good Luck!