#1 You can’t climb Mount Everest by sitting at the base of the mountain and thinking about how the heck you’re going to get to the top. You need to take action and do it ONE step at a time. Your weight loss goals are no different. If you only focus on the big picture… “I need to lose 30 lbs by Christmas.” You’re going to paralyze yourself and make NO progress. Instead, break it down into small, actionable steps. Figure out precisely what you need to do to get your weight loss goals in the next 3 months… What you need to do in the next two months… What you need to do in the next month… What you need to do in the next week… What do you need to do this week… What you need to do today. Everybody who has ever achieved their dream physique started in the same position you’re in… The difference is they decided to tackle their weight loss goals ONE step at a time. ONE day at a time. If you commit to doing this consistently, you’ll achieve your total body transformation. If you need the tools, strategies, support and accountability to achieve your weight loss goals, comment the word “action,” and I’ll shoot you a DM. #2 “I don’t have 10 minutes to spare each day to track my food.” “I don’t have the time to work out 2-3 hours each week.” If this sounds like you… You don’t have a time issue. You have a time management issue. Don’t get me wrong. I know most of you have obligations that make it challenging to prioritize your nutrition and fitness. But, you have a choice. You can choose to prioritize your nutrition and fitness or not to. Most people would rather complain about not having time than choose to prioritize their health. Here’s the reality, though: EVERYONE has limited time. But, the people who achieve their health and weight loss goals are the people who prioritize it and make sacrifices. Is your health important enough that you’re willing to commit some time to plan your meals and spend a few hours per week working out? If it is, I suggest you have an honest audit about how you’re spending your time to reprioritize it for meal prepping and working out. The good news is, it doesn’t take as much time as you think. If you’re interested in learning how to make health and fitness sustainable through minor lifestyle adjustments, drop me a DM to learn more. Together, we’ll create a weight loss blueprint that’ll easily fit around your work, family and social obligations. #3 We already know the federal recommendation of 150 minutes of moderate exercise a week. And we already know that exercise is good for us. Yet… knowledge about exercise still doesn’t motivate us. This is because we have a fundamental instinct to avoid physical activity when it’s neither necessary nor rewarding. (You would think being healthy qualifies as necessary, but a doctor’s prescription to exercise can make it like taking cod liver oil…) We also might not want to exercise because we don’t find it enjoyable. But, it can be. As there’s no single way to exercise, what’s important is finding out how to make exercise fun for you by: >Making it personal. Activities like dancing, playing soccer, going for a walk with friends all qualify as exercise. The important thing is doing something fun for you. >Starting small. 150 minutes per week can seem like a daunting number. Instead, consider going on a 10-minute walk 3 times a week, then slowly ramp it up. Because some movement is better than none. >Increasing the chatter. At the start, exercising with others is key. Ask a friend to go to a hot yoga class, on a walk, or dancing. There's an implicit contract and subtle peer pressure when you’re part of a group, even with one other person. How do you make exercise more enjoyable? Let me know in the comments!! #4 Screw-ups are inevitable. Regardless of how motivated you feel or how disciplined you try to be… You’re going to skip workouts, overeat, and fall off track with your weight loss plan. But, you know what? Missing one workout? No biggie. A night of overeating? No biggie. The real problem is when you set unrealistic expectations of following your weight loss plan perfectly. And then when you fall short, you feel guilt, shame and sorry for yourself. You have to stop thinking that every mistake you make is a sign that you can’t do this or give up. Because you CAN reach your goals. All of the mistakes you make along the way are entirely normal. They’re a part of the learning process, helping you to grow and improve. So, stop wasting time and energy on feeling guilty and sorry for yourself. Instead, when you make a mistake, forgive yourself and keep moving forward. Use that mistake to learn and grow, so the NEXT choice you make will be even better. That’s how you’ll build consistency and reach your body transformation goals. If you resonated with this post, SAVE it so you can refer back to it whenever you’re feeling down about yourself. #5 Lower belly fat develops just like fat located everywhere else on our bodies. Age plays a role because we tend to store more body fat in our middles as we get older – thanks, hormones :). Realistically, we can’t target lower belly fat with crunches or other ab exercises. We have to lose body fat all over to lose the pooch. So, how can we finally lose the pooch? The answer is simpler than you think: >Cut your calories. This is the #1 Rule for losing weight, period. To shed fat, you need to burn more calories than you consume. This does NOT mean extremely restrictive diets. Instead, you can reduce your portion sizes, not go back for seconds, or eat more fruits and veggies to help you consume fewer calories in a healthy, sustainable manner. >Resistance training. Doing bodyweight exercises and lifting weights builds up lean muscle tissue. This boosts your body’s overall calorie burning – even when you’re at rest, aka doing nothing – and the more calories you burn, the more belly fat you’ll melt. >Manage your stress. High levels of cortisol – the stress hormone – causes your body to store belly fat. Find ways to reduce your stress, like doing yoga, meditation or journaling. If you want to reduce stubborn fat, send me a message to chat about where you are now and create a plan to get you where you want to be through personalized coaching. #6 Do you know what your priorities are? Maybe you’re not sure. Well then, take a look at where your money goes. Because your spending habits say a lot about your priorities. So, if you don’t prioritize your health and fitness, you’re probably against the idea of spending any money on it, or any amount will seem like too much. So when people say… I want to work out and eat healthily… but it’s too expensive. What they’re really saying is… I want to work out and eat healthily… but it’s not a priority for me. ~ Sure, a gym membership costs money each month… But so does your morning Starbucks run. (Imagine if you swapped a couple of those lattes for coffee made at home… wouldn’t the gym be a lot more affordable?) And sure, eating healthy can be a bit more expensive… But so are those fancy appetizers and glasses of wine at happy hour. ~ Look, here’s the bottom line. If you want to live a longer and healthier life, it’s time you start prioritizing your health and fitness. This might mean deciding to reduce your spending in some other areas of your life. Remember, your spending habits reflect what you value. #7 You overeat at dinner on Friday night… So, you end up saying “screw it” the rest of the weekend. You miss one workout at the beginning of the week… Which ends up turning into a whole week (or more) of skipping the gym. Sound familiar? Listen. If this has happened to you (and I’m positive it’s happened to everyone), you’re not a failure, and you haven’t bombed your weight loss goals. You just have unrealistic expectations of what your weight loss journey looks like. You don’t need to be “perfect” to get results. The reality is, mistakes are inevitable – we all make them. And you’re never going to be “perfect” with your diet or workouts. There will be days when you miss your nutrition targets. There will be days when you miss a workout. What’s most important is how you respond to your mistakes. Do you… Fall entirely off the wagon? Or… Do you quickly bounce back? How quickly you get back on track and how consistent you are OVERALL will determine your weight loss success. If you nail your nutrition and exercise most of the time, the occasional mistake won’t matter. If you need the accountability and support to achieve your weight loss goals, comment the word “action,” and I’ll shoot you a DM. #8 Anytime you encounter a challenge during your health and fitness journey, you have two options: a. Figure it out on your own. b. Get help. Those are the only two choices you have. My instinct is always to try and figure things out myself. But, it took me a LONG time to realize this isn’t always the smartest move… Why??? Because 9 times out of 10, it ends up taking MORE TIME and MONEY than just getting help from the start. So, if this sounds like you… you’re fed up with: >Feeling ashamed of yourself, >Not being able to look in the mirror, >Being afraid of being seen in public, >Feeling insecure when you’re naked in front of your partner. Then, you’re in the right place. Look, you can try to figure out how to transform your mind and body on your own successfully… Or, you could give me 15 minutes of your time, and I could help you solve it. I’ve helped hundreds of people like yourself achieve confidence in their body image, outstanding work-life balance, and better quality of life through optimal health. I also have access to many resources I can give to you if I think they will help. So, have you gotten 15 minutes to conquer the #1 challenge you’re currently facing with your weight loss goals? If so, send me a DM to book your no-pitch training session. Stop wasting time and money trying to figure it out on your own. It’s not worth it. #9 You’ve probably heard this saying many times, “Dreams can come true.” Well… it’s true. I have failed many times. But, every time I had a realistic goal… with repeated actions and the right attitude, I reached the goal. This is because success is the long-term and regular repetition of the right actions. Especially in health because living a healthy and sustainable life through adopting new, empowering habits is a marathon – not a sprint. More often than not, though, people want quick results but hate to break it to ya – that’s not how life works. You have to put in the time and effort. You have to be consistent. You have to be disciplined. This doesn’t mean you need to invest TONS of time into working out and eating right to create a healthy and sustainable lifestyle, though. My program gives you the necessary routines and habits guaranteed to eliminate the fat off your frame. The best part? It’s tailored to fit into your daily schedule so you can achieve your results regardless of time constraints. If you’re interested in a program designed specifically for your busy lifestyle for a total mind and body transformation, send me a DM so we can start creating a tailored plan for you. Because dreams CAN come true, especially your dreams of living with confidence, vitality and health. #10 Is it possible to build muscle and lose fat simultaneously? I recently read some data with solid evidence that challenged this long-held belief: “You can’t lose fat and gain muscle at the same time.” According to the study, you can lose body fat and gain muscle simultaneously with the proper diet and training program. In this study, the researchers tested three different amounts of protein intake levels: #1 – The U.S. RDA (0.8 grams protein/kilogram body weight) #2 – Twice the U.S. RDA (1.6 grams protein/kilogram body weight) #3 – Three times the U.S. RDA (2.4 grams protein/kilogram body weight) And they provided all of the meals and resistance training routines for every subject. The result? They found that the subjects in the higher protein groups (so, the 1.6 grams and 2.4 grams protein/kilogram body weight) and exercised lost more fat while preserving their lean body mass than subjects in the RDA level of 0.8 grams protein/kilogram body weight. Other studies had similar findings as well. And so, the main takeaway is this: To lose fat and build muscle simultaneously, you need to increase your protein intake and have a good resistance-training program. Upping your protein intake will help maintain your lean body mass while you’re in a caloric deficit. Now, if you’d like a proper resistance-training and nutrition program to burn fat and gain muscle at the same time, comment “TRANSFORM,” and I’ll send you a DM. #11 You tried an exercise program in the past and successfully lost weight… only to regain all the weight within a matter of weeks. Sound familiar? Have you ever wondered why that happens – this cycle of weight loss and regain? Here are a few reasons why you might be at an increased risk of weight regain: #1 – Sedentary lifestyle When your physical activity expenditure is low (1000 calories per week), you’re more likely to regain the weight. #2 – Rigid, all-or-nothing approach to dieting When you have an all-or-nothing approach to dieting, you’re at risk for periods of overeating because you’ll have increased feelings of deprivation and cravings. #3 – Binge eating This happens when you eat huge amounts of food and feel like you can’t stop eating. (If you are experiencing binge eating, I’d recommend seeking out professional counselling from an expert in this field.) #4 – Emotional eating/Low coping capacity If you have poor coping strategies, you often resort to eating to cope with stressful events or emotions. In this case, I’d encourage you to find healthier alternatives to cope with stress. #5 – Lack of social support You don’t have enough support from your family, spouse, or friends. ~ If you’re struggling with weight regain, send me a DM to chat so I can support you on your weight loss journey. Because above all else, I care about empathic listening. I make sure my clients feel understood, encouraged and guided. #12 The truth about detoxes and cleanses. Look, I pride myself on telling home truths to my clients – no empty promises, no bullshit. So, here’s the cold reality about detoxes and cleanses: Most (if not all) of the detox programs that are marketed are gimmicks, only set on draining your wallet. These programs that claim to “purify the body of ill-defined toxins” are nothing more than a combination of restrictive dieting and expensive supplements. So, essentially, a recipe to sap people’s health. J There is little to no research on these detox programs. Most of these programs haven’t been tested, and there’ve been reports documented of people suffering from kidney damage and liver failure from following these detoxes and cleanses. Their perceived benefits…? Yeah, the result of EXTREME calorie restriction (which isn’t sustainable or healthy, by the way). Stop blindly believing these programs just because celebrities and influencers endorse them. As for my coaching, I only use proven-science-based approaches in my nutrition and exercise program for my clients. So, if you’re looking for programs that'll help you achieve a sustainable and healthy lifestyle, drop me a DM to chat. #13 About 40% of people who buy home exercise equipment later say they ended up using it less than they’d expected. That’s a staggering statistic… but, I think most people can relate. Because how often do people set a goal to lose weight and then give up on it entirely? How many treadmills, exercise bikes, weight sets, and gym memberships at this very moment are collecting dust? How many of us start something new with good intentions and then give up permanently when we encounter an obstacle or a plateau in progress? The problem is too many of us quit what we start far too early and far too often. A big impediment to our weight loss goals, our progress, is that sometimes we stop working out altogether because of a bump in the road… But, as Woody Allen once said… 80% of success in life is showing up. And if you ask any coach or athlete, they’ll tell you that: Consistency of effort over the long run is everything. So, if you need the accountability and support to stay consistent with your weight loss plan, comment the word “action,” and I’ll shoot you a DM. #14 The goal isn’t to lose 20 pounds, 50 pounds, or any amount of weight. Because if you start your weight loss journey only caring about how much weight you have to lose, you’ll only ever be focused on how far you still have left to go. This mindset isn’t rewarding at all… And the problem with focusing on how much you still have to go is it’ll tempt you into following a crazy and unsustainable workout or nutrition plan in hopes that you’ll speed up your results. So, what SHOULD be your goal? Develop the habits, mindset and knowledge that’ll change your lifestyle to become the healthiest and fittest version of yourself. This is the real goal. Weight loss will simply be the by-product. Agree or disagree? Let me know in the comments!! #15 Maybe in the past, you’ve tried an exercise or nutrition program, and it “worked” for a while. So, you try it again now, hoping to achieve the same result… Only to find out, it isn’t working anymore. You’re baffled, and you wonder… “Well, it worked for me in the past… Why isn’t it working for me now?” Newsflash: It’s because you’re no longer the same person, and it isn’t sustainable. Most people approach their fitness transformation from the wrong perspective. It’s not their fault, though – it’s the fault of the health and fitness industry. How can people not be confused and overwhelmed? There are thousands of diets and generic, cookie-cutter exercise programs floating around. Plus, there’s an emphasis on supplements, products and pills for quick-fix solutions. It’s no wonder why obesity rates and unhealthy lifestyles are on the rise. But, here’s the – not-so-secret – secret: The secret to a lasting transformation, losing weight, keeping it off, and maintaining your fitness goals lies in: >Looking at where you are NOW – not where you were 5, 10, 20 years ago – and making adjustments based on your current physiology, habits, and lifestyle and, >Making it sustainable – not through restrictive diets or crazy workout programs. So, if you’d like access to a tailored proven process, send me a DM to chat about where you are now and where you’d like to be. After 12-weeks in the program, your health markers will improve significantly – your whole life will be revamped. And the conversation with the person you see in the mirror will be one of confidence and pride. #16 Wanna know the truth? You are where you are with your physical and mental health, not because you lack consistency… But because you’re consistently doing the wrong things. Consistently sleeping in instead of waking up 5 minutes earlier to meditate… Consistently eating junk food instead of nutritious, whole foods… Consistently watching Netflix instead of working out… Understand this: Consistency in the right actions is what’s important. Ask yourself… “Are the actions I’m taking producing results I want… Or, are the actions I’m taking producing results I’m unhappy with?” If it’s the latter, start building new, empowering habits to produce the results you want… …then, stay consistent. What habits are you building to produce the results you want? Drop them in the comments. #17 I’ve been reflecting on my life lately. On the decisions, I’ve made… In situations where I’ve been presented with an easier choice and a hard choice… And I realized: I can’t think of any situation where the harder choice wasn’t the right one. Like, when I transitioned from working as a carpenter to starting – and thriving in – my online coaching service. The easier choice would’ve been to continue in carpentry for the rest of my life – I’d been doing it since I was 16, anyway. It was familiar and comfortable. But, I chose the harder choice. The harder choice, to take control of my health and fitness. The harder choice, to get my personal training qualifications. The harder choice, to open a gym. The harder choice, to launch my online coaching service. Was it worth it? YES. Because since then, I’ve helped hundreds of people like yourself achieve their health and weight loss goals. But, what’s this got to do with you? Remember this: Easy choices, hard life. Hard choices, easy life. If you’re willing to make the short-term sacrifices… Sacrificing Netflix for workouts. Sacrificing junk food for nutritious ones. …you’ll reap the long-term benefits. And your life long-term will be easy. You won’t be unhealthy. You’ll be in the best shape of your life. You’ll have an unshakeable mindset and confidence. But, if you make the easy choices right now, your overall life will be a lot harder. So, what’s your choice going to be? Let me know in the comments. #18 In yesterday’s post, I talked about making sacrifices. How if you’re willing to make the short-term sacrifices like… Sacrificing Netflix for workouts. Sacrificing junk food for nutritious ones. …you’ll reap the long-term benefits. Understand this, though: You’re not actually sacrificing anything. You’re investing in your future. Because when you’re getting something in return for what you’re giving up, it’s not a sacrifice. It’s an investment. It just hasn’t paid off yet. The things you’re trading away now will help you create a healthier and happier life. So, stop thinking of these things as “sacrifices.” Start thinking of them as investments into your physical and mental well-being. Do you agree or disagree with this mindset shift? Drop your comments below. #19 If you’re into self-development, then you’ve probably heard this saying before. Tony Robbins said, “The path to success is to take massive, determined actions.” You can apply this to any area of your life, especially fitness and nutrition. Look, most people don’t lack the knowledge or resources to get into the best shape of their lives. There are no shortages of coaches out there. Their problem is inaction. They spend so much time thinking about how to lose stubborn fat and build muscle… Thinking about what other people are going to say… Thinking about what could go wrong… Thinking about what they have to lose… Overanalyzing to the point where they never take action. Do you know the difference between people who achieve complete body transformations compared to people who remain unfit and unhealthy? The people who achieved success in their body transformations decided what they wanted – to be in shape and healthy… And they took action. They didn’t think about whether they were capable or not… They didn’t think about what other people were going to say… They didn’t think about what they had to lose… They decided to take action. Your problem is you’re overthinking. It’s keeping you in a state of paralysis. Which is keeping you from putting one foot in front of the other. Like you know you should be. If you’re ready to take action, send me a DM to chat. We’ll have a no-pitch informal chat where we’ll look at where you’re currently at and where you’d like to be. If it makes sense for us to discuss working together, we can. Either way, you’ll leave the consultation with a tonne of value and clarity. #20 After a night of restless sleep cause of your toddler shuffling in bed, the last thing you want to do is get up and start your day. But alas, that’s not how life works. You still have to get up and function like a normal human being. And so if you’re like most people, your first thought might be, “Coffee first… or else I’ll never make it through the day.” Interestingly, people have had more coffee since COVID, based on the National Coffee Data Trends report I saw the other day. Though… it makes sense, right? Parents have had to work from home with the lockdowns while also making sure their kids are doing online learning. Plus, it’s probably been next-to-impossible to get any alone time to de-stress. Hence, cue the increased coffee consumption cause we all needed that little extra boost in energy. A word of caution for you, though: Just be mindful of how much coffee you’re drinking because new research has suggested that drinking more than 6 cups per day is harmful to your brain. The study found that people who drank more than 6 cups had smaller brain volumes, primarily in the hippocampus (the part of your brain that’s responsible for short and long-term memory). Essentially, it might put you at a higher risk for dementia… Look, I’m not saying you need to give up coffee for good (because God knows I wouldn’t be able to do that), but be cautious of how much you’re drinking. If you’re looking for ways to increase your energy instead of relying entirely on coffee, try squeezing in some exercise, drinking more water, or going outside for some sunshine. How much coffee do you drink daily? Let me know in the comments!! #21 One of the first things people do when they’ve just made a goal to lose weight is look up the “best diets” or “best workout plans.” Of course, exercise and nutrition are essential components of losing weight, but something that’s commonly overlooked is… Stress. I get it, though. As a parent and business owner myself, stress comes with the territory. And when I’m not being mindful of my stress levels (rarely happens now as I’ve built the habits and strategies to keep this from happening), it starts affecting my physical and mental state. I start slipping on my workouts and nutrition targets. I’m more cranky and irritable. And I start gaining weight. Because when you’re stressed, you have higher levels of cortisol. And cortisol is linked to more belly fat, less muscle mass, and increased cravings for sugary foods (that’s why you’re always reaching for a chocolate bar when you’re stressed!!) So, if you’re just starting your weight loss journey, I’d recommend (alongside a healthy and sustainable exercise and nutrition plan), you find ways to reduce your stress like: >Meditation >Going to a yoga class >Journaling >Watching something funny >Drinking less coffee >Going on a walk But if you’re struggling to find the time to squeeze in self-care activities, shoot me a DM. When you work with me, one of the first things we’ll do is look at your current habits and routines to see where the little pockets of time are for you to start taking care of yourself. And taking care of yourself, first and foremost, is essential if you want to be at your best for your family. #22 The benefits of habits. It amazes me how some people still wonder about the benefits of good habits. I get asked these questions all the time… Will habits make my life boring and into a lifestyle, I don’t enjoy? Doesn’t so much routine remove the vibrancy and spontaneity of life? My answer? Hardly. Why is it people think they have to choose between building habits and attaining freedom? Here’s the truth: Habits don’t restrict freedom. They create it. If you think about it, people who don’t have good habits are usually the ones with the least amount of freedom because… Without good financial habits, you’ll always be struggling living paycheque-to-paycheque. Without good learning habits, you’ll always feel like you’re one step behind. Without good health habits, you’ll always feel sluggish and unconfident. If you’re always making decisions about simple things like when you should pay the bills, when you should work out, when you should read etc.… You’ll have less time to do the things you want to do. Build good habits now, and it’ll allow you to do more of what you want in the future. So, if you’d like to build new, empowering habits supporting your weight loss goals, send me a DM. Together, we’ll create a tailored blueprint based on simple adjustments to your lifestyle to help you stay consistent on your weight loss journey. #23 Garbage in = garbage out. You’re probably familiar with this phrase, but basically, it means the quality of your output is determined by the quality of your input. Now, even though this phrase originated from the computer world, you can apply it to essentially every part of your life, like your health, mind, business, and relationships. Just think about it for a moment (because I don’t think we think about this idea as much as we should). If you feed your body with foods that are absolute crap (sugary drinks, baked goods, fast food etc.) all the time, what do you think will happen to it? You’re not going to be healthy, obviously. You’ll be more prone to obesity, aches, pains, brittle bones, and an increased risk of diseases, just to name a few. And it’s why the saying, “You are what you eat,” exists. Also, think about what you’re filling your mind with. If you’re constantly watching the news, listening to gossip, engaging in drama, and filling it with negativity, do you really think you’ll be a positive, grateful and peaceful person? Unlikely. The same can be said for your business and relationships. The effort you put into both directly reflects how successful your business will be and how deep and fulfilling your relationships are. It’s pretty scary stuff if you think about it, because a lot of what we do is automatic, and ingrained, so we don’t consider their effects. It’s as Joe Dispenza said, “By age 35, your character is pretty much set, and you run 95% of your day from your subconscious.” So, unless you’re actively reprogramming your unhealthy habits, you’re always going to have a crappy output. Just something to consider. What are your thoughts on this topic? Let me know in the comments! Peace out. #24 Social physique anxiety. You might not be familiar with this term, but if you’ve ever had thoughts like: “I feel like everyone is looking at me.” “I want to work out, but I don’t have anything comfortable to wear.” “I’ll start working out after I lose a little bit of weight.” “I feel self-conscious about working out in front of people.” Then, you’ve experienced social physique anxiety. Unsurprisingly, it’s a pretty common barrier to losing weight, and usually, these feelings are intensified when you’re trying to work out at a gym. I get it, though, because when I was just trying to get in shape, I’d felt intimidated by all the big and fit guys at my local gym. I felt inadequate and ashamed of myself and my body. But then I realized two things. #1 - Everyone at the gym is trying to improve themselves, and rather than feel bad about myself, I should feel proud because I’m also there, putting in the time and work to better my health. #2 – It doesn’t make sense to compare myself to them because everyone’s on their journey, and we all start somewhere. Instead, I should channel my energy into positive action. These thoughts helped overcome my social physique anxiety, and they might be of help to you, too. But, I can also offer two practical pieces of advice. Firstly, if you feel intimidated by all the people and machinery, find a discreet section of the gym to work out at or alternatively, opt for at-home or outdoor workouts. Secondly, always wear clothes that make you feel good and comfortable!! If this resonated with you, give it a LIKE and SAVE it for next time you need a positive boost to lift your spirits. #25 Poor sleep impedes weight loss. When people start their weight loss journey, they focus on exercise and nutrition solely – I see this all the time. But what they fail to realize is that there are a lot of other factors involved in weight loss, like stress management, hormones, and inadequate sleep. And unsurprisingly, most of the people I talk to fall short of the recommended guidelines of getting 7-9 hours of sleep every night. And then, they wonder why they aren’t losing weight… Look, guys, if you’re not getting enough and good quality sleep, your chances of gaining weight increase because inadequate sleep adversely affects your appetite and satiety hormones. Many studies show that after a couple of nights of bad sleep, your satiety hormone (peptide YY) levels lower, and your hunger hormone (ghrelin) levels increase. Basically, you’re likely to eat more food because you’ll feel less full and more hungry. J And cue the unwanted weight gain. So, I can’t stress this enough – make sure you’re getting enough of it and good sleep!!! #26 I don’t have time to work out. I don’t have time to cook and track my meals. I don’t have time to get 7-9 hours of sleep. I don’t have time to read. Sound familiar? If you’ve ever caught yourself saying or having these thoughts… I want you to think again. The average person spends almost 2 ½ hours on social media EVERY SINGLE DAY. Are you guilty of this? If this is you… I want you to consider this. Rather than mindlessly scroll through social media, what could you do with that time instead? How many HIIT workouts could you do? How many meals could you prepare and track? How many more hours of sleep could you get? How many more pages of a book could you read? Here’s the reality: Time is constantly running out for all of us. If you tell yourself you don’t have the time now, what makes you think you’ll have more time later? Start auditing your time and use it wisely to do the things you know will move you forward. But, if you need the tools, strategies, support and accountability to achieve your weight loss goals, comment the word “action,” and I’ll shoot you a DM. #27 This is one of the best medicines for overall health. It gets the heart pumping, the muscles moving, and the sweat glands working. Know what it is? Yep… cardiovascular exercise. Not only is it good for the body, but what’s good for the body also benefits the brain. Although there isn’t a sure-fire medical tool or drug that can delay dementia and other memory problems, cardiovascular exercise has consistently proved to help protect and improve the brain from cognitive decline. The latest research proposes 3 theories on how cardiovascular exercise protects the brain from cognitive decline: ~ Theory #1 – It increases essential chemicals that encourage new brain cell growth. Cardio exercises activate brain-derived neurotrophic factor (BDNF). This molecule helps repair brain cells and make new ones. ~ Theory #2 – It fights inflammation. A recent study found that irisin, a hormone produced during exercise, protected mice against brain inflammation. It also found increasing irisin via exercise may help counter the effects of Alzheimer’s disease. Although it was an animal study, researchers believe the effect could work with humans. ~ Theory #3 – It strengthens the heart and improves blood flow throughout the body, especially its white matter. This protects the brain against vascular dementia, which is caused by reduced blood flow to the brain. ~ It’s never too late to adopt brain-protecting cardiovascular exercise. You can try walking, swimming, cycling, hiking, dancing… the list is endless. The bottom line is: Any movement is better than none, and the more you move, the more you boost & protect your brain. ~ If you found this post helpful, give it a LIKE, SAVE it, and TAG a friend. #28 Another incentive to eat a healthy diet. I read a study the other day suggesting that eating a healthy diet is associated with a reduced risk of developing COVID-19 and its serious complications. The researchers found that people who reported eating the most fruits, vegetables, and legumes had a: >9% lower risk of getting COVID-19 >41% lower risk of developing severe COVID-19 symptoms Compared with people who reported eating lesser amounts. They also found a link between COVID-19 and a poor diet or socioeconomic disadvantages. Based on the study, they found that if you could remove just one of the factors, diet or disadvantage, they estimate nearly a 1/3 of the COVID-19 cases could’ve been prevented. Just something to consider when you’re thinking about changing your diet… #29 Most people believe weight loss is really hard. In reality, though, it’s actually quite simple. It merely comes down to being in a calorie deficit. You might be wondering, “Okay… so how do I go about doing that?” First, you need to calculate your energy balance equation – the relationship between your energy input and your energy output. To illustrate, the complete equation looks like this: energy input (calories in) – energy output (calories out) = energy balance To lose weight, you must be in a negative energy balance known as a calorie deficit. So, your negative energy balance equation would look like: energy input (calories in) < energy output (calories out) = weight loss In other words, you need to burn more calories than you eat. And once you tilt the numbers in this direction, you’ll be positioned to lose fat off your frame. As you start to lose weight, your calorie deficit point will change. At that point, you’ll need to adjust your programming again to find your new deficit. And tada, there you go. The science behind weight loss. It’s important to remember, though, that every person is different. Which is exactly why generic diet plans often don’t work or leave you starving – The calorie deficit is simply too high for you to maintain. So, if you need help calculating your energy balance equation to find your calorie deficit point, drop me a DM. In our initial assessment, I’ll get clear on your medical history, aches and pains, what you struggle with on a daily basis, and the things that have an impact on your day-to-day life. Then, I’ll run an analysis on you to see exactly where you need to be positioned on your energy balance equation to healthily and sustainability reach your weight loss goals. #30 The paradox of choice. It’s ironic, isn’t it? There are no shortages of diets or workout programs online (you’ll find millions with just a mere Google search to the point where you’re practically drowning in information). Yet… obesity rates have steadily risen and are almost at an all-time high. Why hasn’t all this information helped people lose fat, build muscle, and become healthy??? It’s called the paradox of choice. Look, we can’t argue with the fact that, of course, having more information and choices (especially if they’re backed up by science) will help us achieve better transformation results. But, what’s the point of having all this knowledge if it only leads to analysis paralysis, causing us to overthink questions like… What’s the best diet? What’s the best workout program? How much money will it cost? How much effort will it take? How long will it take to achieve results? The truth is, your indecision will keep you stuck in the same place – unfit, unhealthy and unhappy. It’s as Jeff Boss said, “It doesn’t matter in which direction you choose to move when under a mortar attack just so long as you move.” So, quit spending all your time thinking and start acting! Now, if you need a coach who’ll give you direction, focus and accountability in support of your weight loss goals, send me a DM. I’ll help remove all the confusion surrounding weight loss and help you take consistent action towards a total body and mind transformation.