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What It Takes To Transform Your Body

The Beginning

So you’ve joined a gym. You have big hopes for what you want to achieve. Maybe you want to gain muscle and to lift more weight. Maybe you want to lose weight and to get that lean and toned look you’ve always wanted. Maybe you want to just feel healthier and have more energy. As varied as these goals are, they all have one thing in common: transforming your body. You know you have to workout and you’ve researched the best plans on the internet, you’ve asked the biggest guy in the weight room for tips, you’ve been working with a personal trainer, or you’re taking every class on the schedule religiously (I’m looking at you ZONE 5 members!). You’ve made some great and measurable progress! Congratulations! You’ve gotten stronger, shed a few pounds, and you are no longer out of breath hiking up the stairs. After a few months the “honeymoon phase” is over.  The workouts are harder than ever but you don’t have the same enthusiasm to keep plugging away, it might not even seem worth it since your progress has slowed. You’ve stopped checking the scale entirely because you can’t bare the thought of seeing the same numbers day after day.



Three Key Factors

What happened? Well some of you may have figured out where this is going. It’s definitely not a surprise to most, but in order to transform your body towards any goal it takes three key factors. Dedicated exercise, an active lifestyle, and proper nutrition. You’ve made it this far so I know you are killing it with a dedicated exercise routine. Most of you are also active during the day, taking walks during your lunch break, playing a pickup game on the weekends, using a standing desk, or spending time doing housecleaning or yard work. You are out there moving and that counts for a lot. The third piece of the puzzle is where I’d like to focus: proper nutrition.  If you haven’t gotten the results you want, or haven’t seen the the same progress you did at first there is a good chance you need to address your diet.



Small Improvements Add Up Over Time

If you’ve tried some form of diet before you know how hard it can be to change the way you eat. In the coming weeks I’ll dig into some strategies on how to “diet” without counting calories and how to make consistent long term progress without the on-again-off-again “yo-yo diet” effect, so stay tuned! For now let’s focus on food quality. Healthy food options are whole foods that are minimally processed. Try to make one small step in the right direction and keep it simple. Experiment with swapping one highly processed food item you eat regularly for a whole food alternative.  Think baked potato instead of potato chips or fries - a piece of fruit instead of that candy bar - a cup of green tea instead of another afternoon soda. Take it one step further if you are feeling ambitious and see if you can cook one more homemade meal per week instead of eating out or grabbing a microwave dinner again. Your goal should be to eat just a little bit better than yesterday--Small improvements add up over time!



Not sure how to eat for your goals? Have you struggled with your diet in the past? You are not alone! The good news? If you need a little guidance I am here for you! Shoot me a message if you have any questions or comments. If you are interested in setting up a free nutrition coaching consultation to discuss your goals and to plan your next step, email me at:

Thank you for reading! If you found this post helpful and want more info on diet and nutrition check back next week for my next post on how to stop counting calories and still make progress.


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