10 Reasons You’ll Come Out Of COVID-19 Fitter

Your gym is closed. You need to keep distance from every one else. You might even be self-quarantined.

You can’t access your coach. You don’t have a home gym set up. And if you’re not an athlete what’s the point of working on your performance and fitness anyway?

Doesn’t really sound like the prescription to improving your fitness and performance?

But it could be.

Below are 10 reasons you’ll come out of COVID-19 fitter than before this all started.

1. Fitter relative to everyone else.

Truth is we compare ourselves to others. Good or bad, it happens. We go on a hike with friends and family and notice we’re the only ones huffing and puffing while wishing there were more stops for selfies i.e. rest and water breaks.

You go on a beach vacation and you notice who goes to the pool and who avoids it. And of those that venture into the water who is all wrapped up and who ditches the cover ups and gets right in.

Whatever the situation, we measure our efforts and progress relative to those around us. And guess what? Something like that doesn’t change during a pandemic. For athletes seasons have been cancelled. Teams have been disbanded. And to prevent gatherings of larger groups there are no practices or training sessions. Most are in a holding pattern waiting until things return to normal.

And while most are doing nothing some are doing something. And if it something isn’t a lot or as much as you normally do it’s more than your competitor that is binge watching Tiger King and already finished the new season of Ozark.

Small, frequent and steady progress always leads to improvement compared to massive training sessions that only happen once in a while. If you are young athlete this is a great opportunity to create some separation and improve while your opponent sits idle.

2. You’ve got the time.

Time is one of the biggest excuses we use to avoid exercising. And during non-pandemic times this is an excuse. But now there’s no reason to not find the time. Here’s why.

First of all, look at all the time that’s freed up in your day. You aren’t stuck in traffic. You don’t loop a building looking for parking. You aren’t commuting going from one appointment to another. You probably don’t need to do as much laundry as normal. For those that can’t leave the house grocery shops have become simply texting a list to a friend. And all of the events are your calendar are cancelled whether this was playing in a rec sports league, going to a concert or play, attending church or anything else.

So let’s agree you’ve got the time.

But secondly it doesn’t take that much time. Sometimes we think ‘I’ve only got 20 minutes, what’s the point?’ 20 minutes of intense exercise done daily will lead to results. Plus, in a regular gym setting there are opportunities to chat at the water fountain. Or to hang out and talk between sets. Or maybe you’re waiting on your favourite piece of equipment to get started. All of sudden these bottlenecks and distractions evaporate.

It doesn’t take that much time and you’ve got enough.

3. You will eat better.

Now is a great time to improve your nutrition. Not only is there a great chance the whole family can eat dinner together but you should see improvements with your nutrition.

This may be because you’re running low on supplies and are finding novel ways to make meals. Or it could be because someone else is doing the shopping for you. If that’s the case you’re less likely to impulse shop. You can’t taste all the samples. You probably don’t include the pillow case of potato chips in the grocery list for your delivery person. And if your list gets misinterpreted you’ll end up trying new foods you otherwise wouldn’t consider. Lastly, being stuck at home means you’re probably making more of your own meals. This way you can control the quality and quantity of what you eat.

4. You will get more vitamin D.

Right outside our door is a huge park and trail network. It’s one of my favourite things about living where we do because there’s no need to drive or go anywhere. I cross the street and I’m on trails with wildlife, fresh air, lakes and incredible views.

Now we built our home over 10 years ago. And I’ve been hiking and running those trails ever since. Typically I would be the only one on the trails when I would go out. Now it seems like our whole neighbourhood is heading for the hills. You see families going for hikes. You see people on their mountain bikes. And kids take their dogs up there as well. It has never been busier.

When you think that most people tend to stay in during the winter months and that many are deficient in vitamin D this change in behavior will have an impact on improving health.

5. There is a greater need.

Have there been times in your life when you should have done something, but didn’t. And then eventually it got to a point when you had to do that thing? Maybe it was writing a term paper for a class in college. Or maybe it was filing your taxes just before the deadline.

Whatever the situation, sometimes the pain or potential punishment has to get real enough before we take action. In the cases above this would be failing a course or getting assessed penalties and interest from the government.

Right now we are cooped up. And things are fluid and changing constantly. Nobody has the answers as to when this will end.

At times like these we need exercise more than ever before. We need to establish some sort of routine when school and work is disrupted. We need to get ourselves moving when we are being told to hunker down. And we need a release when the uncertainty of the situation can wear on you. This doesn’t even begin to touch on the fact that those with poor health to begin with are even more at risk.

6. Your excuses are gone.

Truth from the man himself.

I look at sales as a transaction that solves a problem for someone. I need transportation. You sell cars. To get to an agreeement you need to get past some objections.

Fitness is no different.

‘The gym is always busy’. ‘I forgot my running shoes’. ‘I couldn’t find parking’. ‘My training partner or coach is away’. ‘I’m injured’.

There are lots of excuses we use to avoid exercise. Now many of them don’t exist. If we relied heavily on excuses in the past we’ll probably find new ones.

7. You improve your weak links.

Do you have a favourite restaurant? And if so, do you have a favourite meal there? Do you recommend it to friends when you hear they’re going to your favourite spot?

Of course you do. We all do.

We’re creatures of habit. And we have likes and dislikes.

When it comes to training there are people who love mobility and stretching. This tends to be really bendy people who maybe grew up as figure skaters, dancers, cheerleaders or gymnasts. They love grabbing a mat and spending the hour going through their favorite stretches and yoga-style movements while avoiding the squat rack at all costs.

Or picture the cardio king or queen at the gym. They love doing marathon sessions at the gym on ‘their’ favourite piece of equipment. You know what I mean? It’s not just that they always do the same 60 minutes on the elliptical it’s that they have to use the exact same piece of cardio equipment when they do so.

Now there may not be the same opportunity to access the treadmill or squat rack. And so we need to find new options to stay active. Maybe the bodybuilder spends a little more time working on their mobility and core strength. Maybe the powerlifting gets outside and goes for hike. And maybe the hyper-mobile person tries some at home bodyweight strength training.

The truth is we probably don’t have access to our regular set up of equipment and training partners and we may be forced to try something new that will shore up a weak spot in our fitness.

8. You’ve held yourself accountable.

Eating well, moving your body and getting enough sleep are important components of a healthy lifestyle.

But they mean anything if not applied with intent, frequency and intensity.

And that’s where accountability comes in. Because the best results don’t go to those with the best genetics. And the best chefs don’t eat the best. And the smartest exercise scientists aren’t the cover models for the fitness books.

It’s the people that make sleep, nutrition and exercise a part of their daily ritual. It doesn’t matter if it’s a holiday, they go for a run. It doesn’t matter if they trave for work, they eat healthily. It doesn’t matter if there’s a pandemic going on, they get enough sleep.

Accountabiliy is the lighter fluid that ignites everything and puts in all in motion. Without it we never get started. When we don’t get started there are no actions. And without action there are no results.

Right now a number of people are figuring out how to hold themselves accountable. And they are learning self discipline. And this will lead to great results during the coronavirus.

9. You will get better sleep.

Sometimes when a client comes to us and says they aren’t seeing the results they’d like to see we look a couple of things.

We want to know if the efforts are appropriate and specific to the goal. We want to know that these efforts are consistent and happening frequently enough. We want to know that there is an intensity of effort. And we want know that there is purposeful intent with the training with every set and rep.

If everything looks good on the training side then we want to look at the other side of the ledger. I say ledger because you should think of this as though it were an accounting situation. Do the inputs balance the outputs? In this case one of the inputs would be sleep.

I would guess many people have the opportunity for greater sleep right now. I already discussed above how we should have more time. And this should allow us to get to bed earlier. Plus if we don’t have to drive the kids to school. Or we don’t have to go in to work. If that’s case than there may not be the same need to set an alarm.

We can go to bed earlier. We can sleep until rested. And with setting the clocks ahead a few weeks ago, with getting outside for more vitamin D and with better nutrition we are setting the stage nicely for better sleep.

I’ve written before here how sleep is the secret weapon for fat loss. Now is the time to take advantage of this weapon.

10. You have access to more coaching.

I’ve also written previously how those who work with a coach get 40% better results than the DIY (do it yourself) crowd.

And if you want to improve your career, it makes sense to look at what the top CEOs and entrepreneurs do. The majority work with a fitness professional on a daily basis.

A few years ago a colleague shared the idea of a coach being something/someone that brings you places. For example, a horse and buggy would serve such a purpose.

But not does a coach bring you places but it does so more efficiently, more safely and more enjoyably. I enjoy following the markets for investing but I still rely on Ben S to handle this area of my life for me. He’s a professional and spends all of his time in this area. I will get better results and mitigate risk by handing the reins (see what I did there?) in this area of my life.

Not only will a coach deliver better results sooner, and more safely, but this is also true when you increase the frequency of coaching appointments. If someone were to work with a coach once every two weeks they would not achieve the same results as if they were working with a coach daily.

Right now our coaches are available on a daily basis. They are coaching our clients every day. On rest days there is a quick call to check-in and see how they’re doing. The coaches are offering more content and classes than ever. You can quickly access more help for stretching, mobility, core training as well as nutritional tips, recipes and recovery strategies.

Once everything returns to normal we’re going to see some clients that achieved some incredible results. The frequency of their training may have improved. They have a higher level of accountability. And their sleep and nutrition are a little better as well. And looking back they will find COVID-19 was a time when they were their fittest.

Use Portion Control to Get Leaner

It’s no surprise North Americans are getting more overweight and obese. Some will point to sugar as the culprit. Others cite inactivity as the problem. While both of these could play roles in our expanding waist lines there’s no denying we’re eating larger portions than in previous years.

So why does this happen? Why are we eating larger portions? A review of the research identifies two reasons (1).

The first is that we seek value for food. We look get more in return for our financial investment. Think of many times people opt to super-size a combo meal at a fast food restaurant. It’s not that the portion of fries and drink that normally accompanies a meal is insufficient. It’s more of a case that for a nominal increase in price you get substantially more food. You’d be stupid not to, right?

There’s no denying portion sizes have increased over the years.

The other reason that we are eating larger portions is due to portion distortion. We have been exposed to such large portions of food that we have been conditioned to recognize these as normal. In the marketplace we are offered portions that are 3-4 times what a standard portion should be. But the public perception is that is these amplified portions are the standard. No one bats an eye when we are over served. If we were to go the other way and were served a standard portion, one at 1/3 to 1/4 normal market offerings, we’d cry foul and the restaurateur would hear about it.

Another study looked at how the size and freshness affected how much popcorn we eat (2).

What they found when given a small versus a large tub of stale popcorn, subjects ate 34% more when they had a large tub. Even though the popcorn was stale at 14 weeks old, people ate about a third more just because they were given a larger bucket.

I find this interesting and disappointing at the same time. If you asked most people I believe they’d say they are able to resist treats that don’t taste good. I mean 14 day old popcorn has to taste pretty awful. But when subjects are given bigger tubs of stale popcorn their discerning palates go out the window and they eat 34% more.

Given enough of it we’ll eat 34% more food whether it be stale popcorn or gross candy.

So you might be thinking, that’s fine, I never ear stale popcorn anyways. Well guess what wiseguy? When offered fresh popcorn in small or large buckets subjects at 45% more when more was available.

The take home message is that no one counts calories. And we are over-served when we eat out. ‘Normal’ portions can 3-4 times what a standard portion should be. And even if a treat isn’t tasty be careful as we still overeat when more of it is served.

Going forward use smaller plates when eating meals. Limit treats to special occasions. And use bigger plates to encourage eating more of the foods we may not get enough of i.e. fruits and vegetables. When you head out to eat consider ordering an appetizer with a salad or maybe an entree to share.

References

  1. Steenhuis, I.H., Vermeer, W.M. Portion size: review and framework for interventions. 2009. Int J Behav Nutr Phys Act 6( 58) https://doi.org/10.1186/1479-5868-6-58.
  2. Wansink B and Kim J. Bad popcorn in big buckets: portion size can influence intake as much as taste. 2005. J Nutr Educ Behav, 37(5) 242-5.

Top Fat Loss Tips for 2020

This is one of the busiest times of year at the gym. Many put their health and fitness on hold during the Christmas season. But now we’ve flipped the calendar to a new year, and decade, and we’re ready to get started.

Normally fat loss is the number one goal of those going to the gym. After a few weeks of egg nog, short bread and late nights this is worse than it normally would be.

With that in mind I want to share with you some of our top fat loss tips. This will give the best chance to shed the holiday pounds and then some. Plus when you put these habits to practice you’ll be able to not only lose the weight but keep it off.

In no particular order here are our Top Fat Loss Tips for 20202.

1. Sleep 7+ Hours per Night – When we are sleep deprived a couple of hormones get disrupted. Ghrelin, which tells us we are starving, gets amplified. We tend to eat when we aren’t needing nutrition. Leptin tells us we are full and we miss this message. So we end up overeating.

And if you’re someone that struggles with cravings, sleep will help you win this battle. When you are sleep deprived a part of the brain, the amygdala, is stimulated. This is the part of the brain that tells you to have a treat or reward. Additionally the insular cortex which is your will power is suppressed and makes it harder to say no.

Lastly, when you’re sleep deprived you’ll be less likely to pop out of bed for a training session. You won’t be able to train as intensely when you’re tired. And when you do push it will take you longer to recover.

2. Journal – Maybe you’re familiar with the quote from Peter Drucker, ‘What gets measured, gets managed’. It’s pretty hard to improve on something if you don’t know what it is. It hard to know if something is improving if it’s not being measured.

In order to start journalling write down what goes in your mouth. If we just said to write down what you eat or drink a lot of supplements and prescriptions would get ignored. And these play a role in your fat loss efforts. So write down what goes in your mouth, the amounts and times.

Once you’ve gotten in the habit of doing this for a while you will begin to notice trends. You’ll see times when most of your eating happens, or doesn’t. You’ll see how much you eat of certain foods and how little you eat of others. And you’ll start to see the quality of your nutrition.

3. Take Breaks/ Reduce Stress – On a recent trip I was reading about how stress impacts our health. In one study participants were asked to self rate their level of stress. Two groups were then formed based on whether the participants had low or high levels of stress. All participants were then exposed to a cold virus. Those with high levels of stress were 3 times more likely to become ill than those with low stress.

Now obviously getting sick is not the same thing as seeking a weight loss goal. But they are similar in that they both involve an aspect of our health. And the take home message is that we are healthier when we have a manageable level of stress.

When someone is stressed they may loss the motivation to train. They may skip meals or make poor nutritional choices. And just how sleep can impair our ability to recover from a workout, stress can impact how effectively we can respond to a training response.

4. Eat for Your Goal – Are you familiar with the expression about taking actions but expecting different outcomes. I’m talking about the one to do with insanity. Do you know what I’m talking about?

Often times we want a result but we don’t make substantial change. We need to make changes with respect to our sleep, mindset, nutrition and activity. Packing a salad for lunch Mon-Fri is not going to move the needle. The changes have to be big enough and for long enough to result in a change.

If today I weigh 243 lbs and my goal is 200 lbs I should be eating for 220 lbs and eventually 200 lbs. Don’t make the mistake of making decisions for too far off in the future.

5. You Need a Deficit – I remember meeting with a client a while back. And this client’s goal was weight loss. As we took a look at their nutrition I heard how they were vegan. They didn’t eat animal products of any kind. And everything was organic. This individual still struggled to lose weight.

Here’s the thing. Weight gain can still occur with the best quality foods. You can still gain weight on a vegan, all organic diet. This is a lot harder to do because of all the fiber that is consumed which makes a high caloric intake hard to do. But eat more calories than what your body needs and you will gain mass.

The other key to (insert favourite weight loss diet) is that it works because it creates a caloric deficit. Stop eating sugar and you eat fewer calories. Stop eating carbs and you eat fewer calories. Stop eating whatever food and you typically eat fewer calories.

6. Seek A Net Result – Have you ever gotten started trying to lose weight. And you’ve been really good for the first part. I mean you are getting 8 hours of sleep per night. You are bringing a lunch to workout everyday. You are waking up and getting to the gym every morning.

You are feeling really proud of yourself. And at the end of the first week or so you look forward to stepping on the scale. You can’t wait to see what kind of result you’ve earned. And what you see is that you’re down a pound. Worse the scale may show you as the same mass.

These female athletes weigh 158 and 162 lbs each. They are lean, healthy and strong. Just remember the scale is only the part of the story.

Screw it!( you think to yourself) I gave it my best effort. I guess I’m just someone who’s not destined to be lean. I gave it my best. Back to my old habits where I can be this weight and enjoy life.

Hold on a second. Fat loss isn’t just about decreasing fat mass. It’s about increasing bone density and stimulating muscle mass.

7. Gym Calories Don’t Count – Have you ever used used a heart rate monitor and tracked how many calories you’ve burned during a workout? Or maybe your favourite cardio machine tells you how many calories you spent during that session. Whatever your method for knowing how many calories you burn don’t use this as the means to achieve your goal.

Here’s why.

First of all most calorie counters are just estimates. And they are based on averages. So you really could be coming up short if you base you energy balance on the numbers you’re tracking. As well, many of these estimates don’t eliminate how many calories you would normally burn at rest. For example, if the session shows 350 calories burned but at rest you would burn 50 calories you could be out by a fair bit if tracking this way.

A common mistake can be to wrongly track calories burned in the gym and then feel that this creates an allowance for indulgences such as ice cream.

Instead a better approach would be to use your training to improve mood, posture, mobility, strength, power, fitness and many of the other things that can be improved in the gym. Yes you will burn calories while training but the bulk of the deficit should come from nutritional changes rather than increased activity.

8. Small Results Work Best – North America is the land of marketing. And we’re constantly pitched the idea that more is better. So if you could lose X lbs per week than 2X or 3X would be even better right?

Not necessarily.

When seeking a fat loss goal we have to remember it is important to not lose health as a result. In other words we want to keep as much of our lean body mass and bone density during the process. And it can be really hard to lose fat mass while adding muscle mass. It can be done but it’s harder.

As well, with fat loss we don’t want to compromise our resting metabolic rate (RMR). Our RMR eats up a huge chunk of our daily calories and if we cut our calories too much this can put the brakes on our metabolism.

Look forward to a 0.5 to 1 lbs per week weight loss. Not only does this ensure you keep us much of your muscle mass and metabolism it also sets you up for long-term success.

9. Time x Efforts = Results – If I’ve sat down for a Strategy Session with you I may have shared the study comparing three groups. One group gets happy hour daily (max 2 drinks). One group walks 0.5 mile per day. And the third group doesn’t change anything. At the 6 and 12 month points of the study there were only 3 and 7 pounds difference between the three groups.

Imagine if that were you. You start a health habit of walking 0.5 miles per day and your friend is slinging back margaritas everyday after work. After 12 months of effort there is only 7 lbs difference between you.

Would you quit? Would you cry foul and say it’s not fair? I’m not going to lie I might be tempted to quit if that were the return on my investment.

But here’s the thing…the results come later. In the case of this study at the 18 month point there was 70 pounds difference between the groups. That’s a huge outcome. If 200 lbs twins started the study together the walkers are going to be closer to 160 lbs and the drinkers will be closer to 230-240 lbs.

Now those are results that motivate me to keep going if I was in the walking group. And it might encourage me to quit drinking if I was in the other group. Either way the take home message is to know that long term results are based on making small consistent efforts over time.

10. Eat Your Calories – Do you have a favourite drink? I don’t mean alcoholic. This could be juice, pop, milkshake, coffee, tea or something else. Regardless of your beverage of choice it usually goes down more quickly, and sometimes with more frequency, than your favourite food.

If your goal is fat loss you need to limit the calories you drink. You can include coffee and tea but be aware of the calories that come with cream, sugar or other additives. But otherwise you should drink water.

Another benefit of drinking more water is that it will induce more frequent trips to the bathroom. And if you’re someone that can sit for hours on end at the desk this can be a good reminder to get up and move, change your posture and of course, refill your water bottle.

11. The Devil is in the Details – I remember attending a conference and the presentation given by the dietitian explained how much was under-reported nutritionally. And this wasn’t meant to be a strategy to deceive or mislead but simply how many view their own habits.

For example, if you ask people if they drink coffee you may find that they drink 3 cups per day. What is left out is the cream and sugar that goes with each cup. Or the donut that happens with the mid-morning break. This could be the sauces or dressings that provide the extra flavour. Maybe it’s the extra mouthfuls that take place when preparing and tasting a meal. It could be finishing a few bites left on a child’s plate rather than scraping it into the garbage.

Can you see all the ways we can forget or overlook the various ways we take in calories? Remember this if you’re struggling to achieve a caloric deficit and can’t understand why.

12. Make Your Own Meals – When you take a road trip do you like to be the driver or the passenger? Regardless of your preference you’d have to agree that it’s easier to control the outcome when you’re in the driver’s seat.

The same is true when it comes to your nutrition. If someone else is preparing your meals it becomes harder to arrive at your goal destination. And the further removed the chef is from the consumer the harder it can be to hit the target goal-wise.

A chef might not know how many calories you should be eating. They many not know that you are looking to eat more protein, to eat fresher ingredients or eat just enough.

When you make your own meals you are more invested in the process. You have a better idea of what is going in your mouth. You know the quality. And you can adjust macros i.e. proteins, carbs and fats accordingly.

13. Eat More Protein – For a fat loss goal it is usually a good idea to up your protein. This works for a few reasons.

The first is that protein has greater satiety, or sense of fullness, compared to carbs and fats. Eating a serving of protein will fill you up more than some pasta or an avocado.

Secondly, protein takes more energy to digest compared to fats and protein. Think of eating some cotton candy. As soon as it touches your lips it almost dissolves instantly and it pretty digested into a sugar solution. Compared this to eating a steak which takes significantly longer and more energy to digest. This energetic cost of eating is called the thermic effect of feeding and is higher with protein than the other macronutrients.

Lastly, when the goal is to get lean we are looking to create a caloric deficit. At this time it’s a good strategy to up our protein intake. Intake can be from 16.-2.2 grams per kilogram of bodyweight. If you tend to think in terms of pounds, eat one gram per pound of bodyweight. This will help ensure you maintain, and maybe build, muscle mass as you lean up.

Summary

Going forward pick the tip you aren’t currently doing but would be easiest to start doing. Track this habit, whether you do it or not, until it becomes automatic for you. There is no set time course as to how long it should take. Once you have a habit on auto-pilot pick the next habit and track it until it is a habit for you.

Exercising But No Weight Loss

A common goal of everyone that trains is to be lean. And I don’t mean to be skinny. By lean I mean to carry the most amount of muscle mass and the least amount of body fat possible. And this should still allow us to do our regular tasks and activities without lacking fitness or mobility.

Sometimes when someone initiates a fitness program the results can be slow in coming. We know we feel better. We have fewer aches and pains. We sleep better at night. And our performance in sports is trending up as well. Yet the scale doesn’t budge.

Below are a number of nutritional reasons this may be the case.

Meals Eaten Alone

When we eat with others there are natural pauses for conversation. We want to hear how the other person’s day went. We comment on the flavour and textures of the prepared meal. We put the fork down every now and again to listen and answer.

Eating alone leads to eating more quickly. Nutritional quality tends to be lower. Maybe this is because we like to have a treat when no one is watching and won’t be judged. Or it could be that when we cook for others, i.e. for children, we feel a responsibility to provide the best nutrition possible.

Eating alone also means we could be doing something else while we’re eating. Maybe we watch a TV show. Sadly, we used to do this. Maybe we’re on our phones. Maybe we read a book. Maybe we try to get some work done at the computer. Regardless of what we do while we’re eating it serves as a distraction and leads to mindless rather than mindful eating.

Simply by eating in the company others we will eat more slowly, eat less and eat better quality foods. And if you do eat alone make sure that’s all you’re doing.

Sleep Plays a Role

When we are sleep deprived the hormone leptin is suppressed. Leptin’s job is to tell us we’re full. Compound being a little tired with eating alone and the potential for overeating becomes a real problem.

I remember one of my sisters sharing a story when she was studying while in university. I don’t want to dox her here but let’s just say she was studying for medical school and eating spoonfuls of peanut butter while studying. At one point she rotated the container of PB and saw she was getting 200 calories for every 2 tablespoons. When she saw a near empty container she realized how easily it can be to mindlessly add extra calories to the day. Pulling all-nighters for all her exams probably didn’t help.

Planning & Consistency

Nutrition is one of those things that needs to be planned ahead of time. You don’t need to go to the extreme of having a dozen Tupperware containers loaded every Sunday for the week to come. If you’re already in the habit of doing that’s great. Keep it up.

What you should do is have foods on hand for all your meals. Know what you’re going to have for breakfast before you go to bed. Make an extra serving at dinner so you can bring leftovers for lunch. Carry a water bottle so you don’t become dehydrated. And throw some fruit, nuts or bars in your car for times when you’re on the go and won’t have time to stop and eat.

What derails most is not having a plan. And not applying the plan consistently. If I skip breakfast some days what are the chances I drink more coffee to get going? Will I eat a bigger lunch? Do I wait until the end of the day and then overeat at dinner?

When you see the fuel light come on in your vehicle you plan to fuel up. You don’t ignore this signal and think it doesn’t matter. We’re similar in that we’ll get a signal of when to fuel up. We can ignore this signal and then body will then compensate accordingly.

Not One Factor

Getting lean isn’t just about a change on the scale. And it’s even possible to see no change on the scale. What we are seeking is a change in body composition. We want to add lean mass and decrease body fat.

Just as health can’t be summarized by one factor we can’t simplify our results based on the scale. We should also be measuring our strength and fitness. We should track our waist circumference and our overall health status. When most factors are moving in the right direction it’s likely a positive body composition is taking place as well.

It’s All About the Habits

I will always be lean. I don’t mean to be boastful. And sure some of the credit is due to picking the right parents. But most important are the habits I live day in and day out.

Some of my habits that I live daily to stay lean include:

  • Getting 8 hours of sleep every night
  • Moving every day
  • Eating the right amounts of healthy foods at the right times
  • Having practices to reduce stress
  • Drinking enough water
  • Minimizing low nutrition calories and alcohol

There are more healthy habits someone could use to get lean but those are mine.

We have compiled a list of the best evidenced-based habits that lead to weight loss. And we’ve developed a system to help our clients lose and keep the weight off.

If you would like to know more about these habits send an email to athletetraining@shaw.ca with ‘Healthy Habits’ in the subject line. We’ll be in touch to help get you set up with some better habits and a leaner you in the future.

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Are Carbs the Cause of Obesity?

Alright it’s time for a pop quiz. And today the question is ‘What’s the best way nutritionally to achieve a weight loss goal?’

Are BLTs Sabotaging Your Results?

At Okanagan Peak Performance Inc we work with a variety of clientele that want to look, feel or play better. And these are quite varied goals. But one thing is in common with these three groups.

A Crossfit I Can Support

For many people staying in shape involves playing sports. But the challenge can be that as we enter adulthood there aren’t as many opportunities to participate in organized sports.

Don’t Use Exercise for Fat Loss

Newsflash! As a society we’re becoming more over-weight and more obese. This shouldn’t come as news to anyone. 

Client Drops 90 lbs in 9 Months!

Hey! How’s it going? Its Chris here and I’ve got an amazing success story to share with you.