The Secret to Lasting Results
August 19, 2019
| By Mairead Rodgers, RD, PHEc, CF L1 Trainer
One of the main reasons people either come to Degree or start nutrition coaching with me is because they want to see results of some description. Usually, the results they want are either weight loss or muscle gain, or both. These are things we can absolutely help with, and results our clients and members regularly see. But there’s one thing in common with the clients who see the results AND are able to keep the results for the long term. That thing is CONSISTENCY. The best thing you can do for your nutrition and fitness goals is to find something that works for you and that you like, and then stick with it. If we’re always chasing after the next shiny object, we’ll never stick with a nutrition and fitness program long enough to see the results we want. Results take time and patience and again, consistency. Example #1: You’re so excited to start CrossFit after finishing On Ramp! The first week, you get in the gym 5 days straight – good for you! The next week things are a bit busy and you only get there 3 times – still awesome. You get discouraged that you didn’t make it as many times as planned but you only find yourself in the gym once the next two or three weeks. You notice the scale hasn’t moved and you’re not getting any stronger so you throw in the towel and cancel your membership. A month later you repeat the process at another gym or with another type of exercise. In this case, we’re definitely lacking some consistency. To fix this, aiming for 2 or 3 times a week might be a more reasonable goal to start with, especially if it’s something you think you can stick to. Whether it’s CrossFit or another type of fitness, you’ve got to do it consistently to get and keep the results you want. When you’re starting CrossFit out of On Ramp, this is a conversation our coaches would have with you to make sure you’re setting attainable goals! Example #2: It’s day 1 of your new diet! You do amazing today, making all the choices that align with your specific diet and tracking your food meticulously. You’re able to keep this up for 5 days before life gets in the way and you blow your diet for the next 3 days. You decide to start a different diet next week and the same process happens. You get frustrated that you can’t seem to stick with a diet to see the results you want. In this example, what we need are nutrition goals that you can meet consistently. Going on and off diets is hard of you, both mentally and physically. Your nutrition plan should fit with your life and allow for days that aren’t perfect. In both cases here, what’s lacking and preventing progress and results is just not being able to be consistent. When we’re starting out with nutrition and fitness, it’s best to start with goals we know we can reach CONSISTENTLY and build from there, instead of going all in with something and failing, and then repeating the process with something else a few weeks later. Sure, there are going to be times when you can’t get to the gym or that healthy eating just isn’t going to happen. But the more consistent you are with your habits when you can be, the easier it will be to get back on track at those times and the less impact you’ll see on your progress. |
| If you don’t know how to be more consistent to see the results you want, or you’re looking to get started with something more, let us help! Click here to book your FREE 15-Minute Bite-Sized Nutrition Chat to talk about your goals and how we can help you get there with nutrition. Or if you’d rather start with fitness, click here to book for FREE No Sweat Intro to get started! |
Written By: Mairead, Registered Dietitian So often we put off making changes in our health and fitness because it's just so overwhelming. There's so much information out there and it feels like we need to do everything at once! Making big changes like joining a gym or overhauling your diet can be intimidating, even if we know how beneficial they would be. What if instead, we just started somewhere, right now? It doesn't have to be big or flashy. What's the smallest move you could make in the right direction today? Will one small change solve all your problems? Probably not. But one small change leads to another and another. And small changes maintained over time do improve your health overall. It's always better to do something than nothing! Here's some small changes you could try today or tomorrow to get the ball rolling: Not drinking enough water? Aim for one or two glasses more today. Want to eat healthier? Add and extra serving of vegetables or fruit today. Worried about your protein intake? See if you can include a source of protein at your meals today. Want to get moving? Go for a 10 minute walk at whatever pace feels good. The point isn't to tackle everything at once. The goal is to just start moving things in the right direction as you work towards your goals! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Coach Sienna Training your body through exercise can provide more benefits than just improving your physical health. It can also support emotional wellbeing, mindset, mood and mental health! As much as working out can physically be tiring and challenging. It also challenges your mind which is just as good. Here is what is going on in your body when working out… Endorphins (happy, feel good hormones) Your body releases these when you are exercising and can impact how you feel. Example of this would be runners high. This happens when a release of these feel good chemicals occur during or after a workout. This happens biologically and is a mood elevator! Dopamine (motivation chemical) Is the brains reward chemical which also makes an appearance during exercise. This chemical affects your motivation and focus and overall sense of accomplishment and the “I can do anything!” Mentality. Serotonin (mood regulator) Serotonin helps balance your mood and keep you happy! Regular exercise can increase the production of this hormone.Overall change your day and even your life. Reduces Cortisol (stress hormone) Cortisol is our bodies stress hormone which can affect our mood negatively and make us feel like blah. During exercise this hormone is than kicked to the curb and replaced with our happy ones. Regular exercise can also help reduce this hormone over time overall leading a happy life. Confidence Since working out gives you a sense of accomplishment and that you did something hard. This can improve your confidence and help you release that you can do hard things. Confidence from a workout can help you flow into your work day with that same feeling and mindset. Movement as a Emotional Outlet Exercise can be hard and this can be a place to let out built up energy in your body instead of storing it. Maybe you had a hard week a work or something isn't working out in your favour. Exercise provides this outlet for these feelings and can help process them. Exercise is more than just a workout. You rewire your brain and change your mindset. It Improves your mood calming your nerves and provides an emotional outlet. Exercise isn't just for your physical health it also supports your mental health which is just as important! Ready to get moving? Book your Free Consultation by CLICKING HERE , or email us at info@degreefitnessseaforth.com to inquire.
Written By: Mairead, Registered Dietitian Supplements are a hot topic these days! It seems like everyone is on a different combination of products they swear by. Everywhere you look online, someone is trying to sell you a new shiny supplement, swearing that it will change your life. Supplements include vitamins and minerals, like multivitamins or those with a specific nutritient. The category of supplements also includes fibre supplements, electrolyes, probiotics, and many other products. There's just so many! There's many reasons to take supplements. Your doctor may diagnose a deficiency and recommend a supplement to correct it. You might need a supplement to make up for certain foods that you don't or can't eat, or to manage a specific condition. May people just take them because it seems like a good idea! And while many supplements are harmless, not all of them are harmless at all doses. Next time you're wondering if a supplement is for you, think about the following questions to decide if it's a good fit! 1. Could I get this from food? Sometime we have to take supplements because of things we don't or can't eat - but sometimes we can avoid the need for supplements altogether by using food! If the thing you need more of is found in food, you can often meet your needs without a supplement simply by learning more about what foods have that certain nutrient. For example, instead of taking vitamin C, you could focus on eating more fruits and vegetables to meet your needs. There are even nutrients that are more effective in their whole-food form than when they're isolated in a supplement! (Psssttt... your friendly neighbour dietitian is the perfect person to work with on this.) 2. What is this going to do for me? Often, people take a supplement just because it "seems like a good idea". This can lead to taking supplements that you don't need, which is harmless at best and can cause health issues at worst! If you are taking a supplement, it should be because you actually need it, not just for fun. One person may need a supplement because of their own dietary habits and health concerns, while the next person may not! 3. Who is selling me this? If someone is selling you a product, they can't possibly give you an unbiased opinion on whether you should be taking it. While you can definitely buy products to support your friends or influencers, make sure the product is actually the right one for you. Many people selling supplemented products may not have much or any health and nutrition education, and may not be the right person to be making recommendations. 4. How much is too much? Just because some of a vitamin, mineral, or other product is good, doesn't always mean more is better! Most vitamins and minerals have a Tolerable Upper Limit. This is the amount beyond which you could start to see side effects or health concerns as a result of taking in too much of the nutrient. Taking some supplements for extended periods of time can actually result in deficiencies of other nutrients! Some blended supplement products may also have very high amounts of certain nutrients, so remember to have a look at your labels. Check your supplements to make sure you're not taking in too much! 5. How do I know if it's working? If you are spending money on a product and using energy to remember to take it, it should be doing something good for you. So how do you know if it's working? For some cases, you may need to repeat bloodwork to see if a deficiency has been resolved or is being properly managed. For other supplements, you can assess for yourself based on whether any symptoms have improved. There are also some types of supplements that may just quietly do their job without you really noticing - and that's also ok! Make sure you know what to expect your supplement to be doing so you know if it's the right fit and working for you! Looking for more supplement advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!