5 strategies to break through a training plateau

It happens to all of us despite our goals – whether they are performance orientated, aesthetics or just pure weight-loss, eventually we will reach a point where our progress just seems to stop. Yes, the dreaded ‘training plateau’.  It’s at this point many people turn their back on their exercise regime, revert back into old bad habits of eating the wrong foods or simply are just happy plodding along knowing that doing something is better than doing nothing, but are ultimately frustrated that their efforts are not being rewarded.

As a fitness professional it is one of my jobs to help clients manage this process and give constructive advice, increase motivation to achieve and make sure the training sessions are appropriate to my clients goals – although more importantly it’s the clients responsibility to do their part and put all the necessary changes into their life outside of the 2-3 hours contact they may have with me weekly.

I know not everyone has the luxury of being able to employ a trainer or coach to give them advice, so here are my top 5 strategies to break through a training plateau.

1  Get a training partner who has the same goals as you

This one sounds obvious, but you’d be surprised at the amount of people I see training together who have completely different training goals or are on different stratospheres in their ability. If your goal is to improve your 10km run time and your mate’s goal is to improve his 1 rep max bench press, then why are you both compromising on what you want to achieve and attending a body pump class? This is of course a far-fetched example, but the point is you will get more success of teaming up with someone who is at least looking for similar training outcomes to you.

So if you have reached a point in your training where your progress has halted, look at your friendship group and think about who has similar goals to you and has a similar schedule to you and team up with them. The elements of support, a bit of friendly competition and the fact you will have two lots of energy being injected into the sessions will help push through those barriers.

2  Mix up the exercises you are doing

I know this almost sounds like a slight contradiction to the last point I made, but let me give you a common scenario;

Take someone who has been going running 2-3 times per week for many years and for a long time it seemed to work, they kept their weight down and felt like they were keeping fit. Recently the weight has started to creep back on and they have noticed that they can’t run any faster without hurting themselves.

I would advise this person to add in some interval or high intensity cardio training (doesn’t have to be running), to get them out of their comfort zone and push the heart and lungs to new limits as well as adding in strength training exercises so that the muscles can work harder and take the pressure off the joints (note: there are potentially many more things you could advise too, these are two examples).

You see, the human body is an amazing biological work of genius. It has evolved over millions of years to adapt to our environment very quickly to ensure we are able to survive. So when we constantly do the same exercises in the same order at the same tempo the body will get used to it and save energy. It therefore stops being a workout and becomes just part of our routine.

Changing things around not only gives the body a proverbial kick up the backside, but starts waking up a load of new muscle fibres that may have been unused for a while and have gotten lazy.

This is not just relevant to the running example I used earlier. Kettlebell guru Pavel Tzatzouline, highlights in his book, “The Russian Kettlebell Challenge”, that using kettlebell workouts has shown improvements in pull-ups, bench press, deadlifting, back squats and overall endurance. These are very common areas that I know lots of people wish to make improvements in. So, start mixing it up for a while and you will see the improvements in performance.

3  Work on transition exercises

Those who know me or follow my Facebook page will know that I have got quite into Olympic lifting over the last couple of years. I’m not doing too badly, but have a long way to go before I consider myself good at the sport – but none the less it takes up a lot of my training time. I made the common mistake this year and attempted to improve my lifts by just working on the exact lifts (these are the Clean & Jerk and the Snatch). This ultimately meant that my sessions were not particularly effective and I was stuck around the same weights.

So, I got out my coaching manual, thought about what my coach Giles Greenwood would say to me and started to focus on the transition and complementary exercises again. So, rather than just getting a bar, loading it up and doing an hour of clean and jerks or snatches, I have been choosing specific exercises I know will improve each phase of the lift and every now and then will throw in a session of full lifts. The result has been my lifts are improving once again.

I know this is a specific example, but the method can be transferred into many performance orientated goals and help break that plateau.

4  Think like an athlete

I know that most of the people reading this will not be athletes, so what do I mean by this? I am talking about the way athletes use a method called periodisation in their training plans. This means their coach will look at what the performance outcome of the training programme is, then map out specific steps to achieve this.

For example, the coach will need to establish how long the training cycle is, what areas of fitness need to be worked on (strength, endurance, conditioning, co-ordination, balance, speed, explosive power etc.), what rest periods need to be factored in and how progress will be measured along the way.

Now, I’m not expecting you to suddenly be fully competent in the finer details of strength and conditioning, but again the template is a good one to implement in your own programmes. A start would to be take a look at the goal setting pyramid I posted a few months back. This will provide a simple structure to establish SMART goals (specific, measurable, action orientated, realistic, time based) and give steps along the way to put them into action.

If you want to perform like an athlete, then start thinking like one!

5  Look a bit deeper

Ok, you’ve got a new highly motivated training partner, you’ve added in new exercises to shake up your routine, you’ve analysed your performance and found appropriate transition exercises and have set up a full training cycle, but are still struggling. No it’s not time to give up and take up drinking instead! It’s time to look a bit deeper.

A colleague of mine Tony Wilson, is currently trying to hit some new personal best lifts in his squat and deadlift. To look at him it’s hard to spot where things could be improved. He eats perfectly, he sleeps enough, he trains hard and regularly, he gets regular sports massage etc. But he has not been hitting the numbers he wanted on these particular lifts.

So, he had a full biomechanics assessment and has been given a list of very intricate muscle imbalances that he needs to improve that will help him break through the barriers.

Again, this specific example isn’t relevant to everyone. To be honest, most people just need to significantly improve the basics before they have to worry about a full biomechanics assessment, but areas that are often overlooked when it comes to performance goals are;

• Mobility
•  Flexibility
• Stress management 
• Sleep
• Nutrition
•  Posture
• Core strength

All of these factors will affect your overall performance in the gym, out on the track or sports field and I guarantee if you fine tune any of them or all of them you will see improvements.

If you’re unable to seek professional advice from a Personal Trainer, Fitness Coach, Lifestyle Practitioner or Nutritionist on these matters, then good resources of information are available in many good books. For example; Supple Leopard by Kelly Starrett, for mobility, posture and flexibility or Eat, Move and be Healthy, by Paul Chek for a fantastic introduction to improve your lifestyle. I know both these books have changed the way I approach my fitness and my life in general.

Good luck busting those training plateaus…

Stay healthy!!

Losing weight and leaning up: The good, the bad and the ugly!

I recently put myself through a 6 week exercise and diet plan, devised by myself and a colleague (Tony Wilson) that was geared towards losing body fat, increasing muscle and improving digestive function.  It was a successful period for me, I hit some personal goals – losing 4kg in body-weight and dropping just over 3% body-fat in that period, as well as maintaining my strength in the gym.

Those who have read my articles before will know that my philosophy in the health and fitness world is not usually geared towards aesthetics – it is more geared towards achieving a healthy mind, body and soul through understanding of behaviour, nutrition and good movement, so this was an unusual programme for me to follow. So, instead of writing a blog about HOW I have achieved my results, I wanted to highlight the GOOD, the BAD and the UGLY that comes with dedicating yourself to a focused goal and how it can affect your life and the people around you.

The GOOD!

Let’s be clear about this, there are many positive aspects of finding a goal, sticking to a plan (even if it’s all consuming) and achieving your results. I felt really pleased with myself that I got what I wanted out of the 6 weeks and am able to show my clients that I practice what I preach. What did I experience?

 More energy! 

No real surprises here, but I mainly put down the increased energy to eradicating wheat and gluten and overall reducing the amount of carbohydrate I was eating. 

It is often thought that starchy carbohydrates and whole grains are needed for energy, but I found that reducing carbohydrate intake overall and planning the amount based on my daily activity level really helped give me a boost in energy. No more sugar spikes!!

I was also keeping well hydrated through lots of water, herbal teas and vegetables which would have also been a positive factor in my energy levels, as would the improved sleep I was getting by eating lighter in the evenings.

Improved gut function! 

Again, no real surprises here. I had slipped into a few bad habits over a 6 month period and was consuming too many grains and refined sugar, which had resulted in a feeling of lethargy, bloating and weight gain (even though my exercise habit had been consistent). 

Removing wheat, gluten, dairy and alcohol for a 30 day period helped get my gut functioning better which improved my digestion, my skin quality, my toilet habits were more regular and I lost weight around my middle which is what I was aiming for.

A great sense of achievement! 

This was on two fronts – first of all it is a great feeling when you prove that you have the strength to push yourself physically in the gym past your normal boundaries and the mental toughness to tackle your diet and create new positive habits in the kitchen. Secondly there was some professional pride in my results. I spend a lot of time talking to clients about fitness, nutrition and lifestyle so it’s good to give them some recent evidence of my own success and prove that I am providing sound advice and a professional service.

 Improved motivation! 

Not just in the gym, but for life. The positive feeling I got from hitting my goals spilled into other aspects of my life and I was approaching my daily life with a new found zest and enthusiasm - even more so than usual ;-) 

The BAD!

Yes, I’m afraid that anyone telling you that these type of goals and programmes come without negatives then they are either lying, or haven’t actually experienced it for themselves. What did I experience?

Obsessive behaviours!

I was beginning to show signs of obsessive behaviour, which although were helping me form new habits and track my progress, are no good for a healthy mind in the long run. 

• I was weighing myself all of the time – shocking!
•  I was obsessed with carbohydrate content and reading food labels. 
• I was constantly thinking about my next meal and how I could plan my days around eating.
• I was beating myself up mentally if I ate too much, or slipped up on my diet, or missed a workout.

Narcissism was creeping in! 

This I guess could be highlighted as obsessive behaviour too, but I wanted to tackle it individually. I was becoming totally self-obsessed with how I looked. I was always checking my profile view in the mirror, asking my fiancé whether she thought I was looking better and looking at old photos to compare. Now, I know you’re all reading this and thinking that sounds like typical behaviour of most Fitness Professionals and anyone who lifts weights – you may be right in some cases, but it was unusual for me to do it on such a grand scale.

Becoming a bit reclusive! 

I think it’s totally normal and necessary to moderate your social life whilst attempting to challenge yourself with a fitness and nutrition goal, especially if you have an active social life and it’s 100% essential to give up booze for a period of time. But, I was beginning to avoid people so I didn’t have to make choices about food, or get hassled for doing something that they think is stupid or a waste of time. I even was happy that my fiancé went to Canada on business for a week whilst I was starting the ketogenic part of my diet so I didn’t have to think about her when it came to food (I did miss you too Emily…. I promise!). 

This of course was all a means to an end, but I guess the reason I have highlighted it as a negative is because if it goes on too long you may find your friends don’t want to invite you out anymore. So, keep your periods of extreme goals relatively short.

The UGLY!

Haters are going to hate!

What I mean by this is there are some people out there who are never happy for you – or happy for anyone probably. When you put yourself out there in the public domain and let people know you are trying to achieve something, even put out pictures and updates to help keep you motivated and on track, there are always going to be people who criticise you. You haven’t lost enough, you could do more, I can’t see any difference, you’re mad for doing it, it’s not normal etc etc.

So, if you’re taking the brave step of pushing yourself physically to the next level, you will have to deal with haters in some form. If you can thicken your skin and deal with it, then you’ll have no problems, if you are a sensitive soul, my advice would be to keep your goals private and don’t tell too many people.

To sum up, I found the whole experience inspiring and despite a mix of positive and negative feelings throughout the process I felt it was 100% worth the effort. Even if your long term goal is to maintain a healthy existence I urge people to get out of their comfort zones and try to push those mental and physical boundaries and adding in some tough, short term challenges.

Stay healthy!

Nothing is achieved in your comfort zone!

If there is one thing I can guarantee, it is that as a coach or trainer nothing is achieved in your comfort zone. Let’s put your training to one side for now and look at some other things you may come across in life.

If you want to get promoted at work, you wouldn’t expect it to happen by sitting in the corner not getting noticed; you would go the extra mile, work harder and take on extra responsibility to show that you are capable of more. 

If you wanted to start a business, you wouldn’t wait around for it to happen; you’d take a risk by borrowing money or investing your savings into the project, knowing that you are going to have to be uncomfortable before you succeed.

The same is true of your training and nutrition goals – sometimes you need to suck it up and put yourself in a place that you know is going to take extra effort and preparation, is going to need sacrifices and at times is going to take some mental toughness to succeed. But if you have a goal that is intrinsically important to you, the overwhelming positive feelings that come with reaching that goal will far outweigh the temporary pain along the way.

I’ll give you an example. I am currently putting myself through a regime of training and nutrition with the goal of reducing body fat. Those who know me, or have read my articles before, will know that I am not usually bothered with aesthetic goals. However, recently I have slipped too far into my comfort zone and my training has been purely based around things that I enjoy – picking up heavy things for low reps. My nutrition has also slipped into comfort and I have allowed myself too much variety, which has ended up with me overeating for a number of months, resulting in 3kg in extra weight (not all muscle) and a general feeling of sluggishness.

To get myself back on track and firmly step out of my comfort zone, I have done the following:

• Written myself a fitness plan that includes higher volume and more conditioning work – or in lay terms: things I find difficult and don’t enjoy.
• Put myself on a regimented nutrition plan with restrictions and a process to follow. This curbs my natural enthusiasm for variety and will instil some discipline over a set time period (I am still allowing variety in what I eat, but am planning it in advance – even self-inflicted rules can provoke rebellion in me!).
• Set myself a body composition goal. This is totally different from my usual performance goals.

This of course is all personal to me and I would never suggest that my goals should be your goals, but here are a few things you could look at to help you break out of your comfort zone and revamp your training goals. 

Work harder. Are you coasting through your workouts without really breaking a sweat? If so then you need to ramp up the intensity of what you are doing and make sure you are coming out of the gym knowing that you pushed out every possible rep.

Change routine. If you have got used to doing exercises a certain way then change your routine. This doesn’t always mean completely new exercises, but could mean changing rep range, shortening rest periods or using different forms of the same move (front squats instead of back squats for example). If you like gentle cardio sessions, then try some high intensity work. If you like body building, try some calisthenics instead. The choice is yours.

Go public with your goals. Nothing makes people more uncomfortable than pressure from your peers. Tell people what you are going to achieve and put a time limit on it. Saving face is enough to make sure you achieve your goal.

Try an elimination diet. An elimination diet puts you more in touch with how you feel about food. Many people have forgotten what it’s actually like to function at 100% and do not even realise that common ailments such as fatigue, headaches, skin rashes, blocked nose, excess gas, feeling bloated – to name a few – are most likely caused by what you are eating. An elimination diet removes the most common contaminates from your diet (wheat, gluten, dairy, alcohol and processed food) over a period of 30 days and allows the body to reset and become energised naturally. It’s hard, but totally worth it!

Create some new habits. Breaking habits depletes will power and is an inefficient way of changing behaviour. Creating new habits on the other hand has been shown to be a really successful way of entering into a change cycle. Watching new TV shows; getting your news from a new media outlet; trying new foods; starting a new hobby – anything that makes you fire up some new brain activity is going to be mentally healthy for you and will enrich your life and have a positive effect on your overall motivation levels.

 I’m going to leave you with one of my favourite quotes that sums all of this up nicely:

“The definition of insanity is doing the same thing over and over and expecting different results.”

Albert Einstein

Stay healthy!

10 character traits of healthy people

1. They sleep enough. 

Did you know that sleeping less than 7 hours per night makes it 3 times more likely that you’ll catch a cold? Not only that, people who don’t get enough sleep are likely to eat more due to the fact their leptin (an appetite hormone) levels fall, promoting an appetite increase. So, forget watching that late movie, get an early night and start reaping the rewards of a full night’s sleep.

2. They plan their meals.

Have you ever made the mistake of food shopping when you are hungry? That’s right; you end up with a basket full of high sugar or convenience foods that do nothing for your waistline. For some people planning meals sounds boring and time consuming, but it actually helps you make healthier choices, regulates your portion size and is great for long term health.

3.  They exercise without being told by their trainer.

Scheduling in regular sessions with a PT is the best way to make sure you have an effective exercise programme. However, the healthiest people and those who achieve the most results don’t just rely on 1 or 2 hours per week of exercise; they find time for extra gym sessions, yoga classes or go that extra mile to be as active as they can every day.

4.  They set themselves exercise goals.

For some exercise is a chore and for some exercise is something that just needs to be ticked off in the diary, but for the healthiest people there needs to be a goal. Not because they want to continuously break records, but because they understand that it makes it more exciting and gives the sessions structure and purpose, which stops them giving up.

5. They always ask questions.

Why is it that many people stop asking ‘why?’ after they leave school? If we just accept things as fact without finding out why or how, then you never really learn for yourself. Healthy people want to understand how to improve their health. They read books and newspaper articles, they ask health professionals for advice and are willing to research the latest facts on health and wellbeing.

6.  They eat fatty foods.

Fat, particularly saturated fat, has been demonised for decades as the cause of cardiovascular disease and obesity. Finally, the mainstream media are beginning to spread the word that fatty foods, such as oily fish, avocados, nuts, seeds and coconut oil, are full of the essential nutrient required for energy, regulation of hormones, and absorption of minerals and protection of the immune system. Healthy people have known this all along and live by the mantra, “fit people eat fat”.

7. They’re always trying new things.

Humans are habitual by nature; it’s an evolutionary mechanism that has helped us survive by staying safe and conserving energy. But we live in a very different environment these days and it’s much safer to break out of your comfort zone and reap the healthy rewards. Healthy people eat a variety of food; they try new activities and are always looking to seek ways of stimulating their mind to look after their mental and emotional health.

8. They drink alcohol in moderation.

There have been some studies out recently that have shown that drinking alcohol in moderation can help reduce the risk of heart attack, particularly with certain red wines (Sardinian and Sicilian), even compared against those who don’t drink. The key word though is moderation. There won’t be many reading this who don’t get drunk sometimes and that’s fine. It just has to be sometimes, not all the time, not even every week. Healthy people know how to let their hair down too; it’s just not the only way they unwind.

9. They laugh often.

According to Dr Michael Miller, a cardiologist from Maryland, laughing for 15 minutes per day has the same positive effect on blood flow and dilation of the arteries as 30 minutes of exercise – that’s not even mentioning the positive effect it has on your mood and mental health. So, if you want to keep your health on track then make sure you get your daily dose of comedy!

10.  They manage stress well.

Healthy people don’t bottle up their emotions; they seek out people to talk to or find a healthy way to channel the tension. They don’t run themselves into the ground physically; they receive regular massage, osteopathy or whatever drug-free method is needed to make sure they’re pain-free. Healthy people are aware of how environmental pollutants can adversely affect health, so eat clean food and use paraben-free beauty products. So whether your stress is emotional, physical or environmental, for a healthier life it’s important you recognise it and learn how to deal with it.

Stay healthy!!

Do I really know what my clients want? Using psychometrics in the fitness industry to improve communication.

The fitness industry is fast paced, has an ever-changing face and an abundance of fitness professionals in every town offering their services to make you a healthier and happier person. So I ask the question, in such a results based industry, why do we often see such a lack of results (I am of the belief that 'results' can mean different things to different people, not just to look like fitness models)? Personally, I believe that there is a lack of understanding of how to communicate with the customers on a deep enough level to really understand what they want and many are not looking at the four Rs that will bring long term success to their fitness business:

1.       RAPPORT – knowing your client inside out and bonding with them will improve motivation.

2.       RESULTS – this is what they are paying for, so the quicker you get there the better.

3.       RETENTION – if you hit 1 & 2, then you have a happy, long-term client.

4.       REFERRAL – if you hit 1, 2, & 3 then the existing clients will bring you new business week after week!

I’ve spent 14 years in the fitness industry and have conducted thousands of hours of 1-2-1 time with clients, so it’s safe to say my communication skills have been honed over time. Importantly, I recognised early that it was a key skill that could help me be successful in this business and directed many hours of study to improve it, including taking a psychology degree at university. Sadly, I look around the industry and can see that it is an area that is often overlooked by many fitness professionals and is not even on their radar of skills to work on to improve their performance. Quite frankly, there is absolutely no point in having a brain full of the best fitness, lifestyle and nutrition advice if you can’t communicate your message to your clients.

Last year I looked into how many businesses in the corporate world use psychometric assessments to understand their staff and improve performance in the workplace, so explored how this concept could work with my clients and if it can be used to improve the chances of them achieving results. Thomas International Sport's PPA (Personal Profile Analysis) assessment has provided a perfect fit for what I was after. In just a short 8 minute online assessment, I have access to a wealth of information about the candidate's behaviour, including: how best to communicate with them; how to manage them; how they might behave under pressure; their biggest fears; how to maximise their potential, to name but a few. This type of insight into unique behavioural traits could otherwise take months to recognise in some cases.

I know what you are thinking, “surely this can be found out in a standard consultation”. Of course it can, but I have found over the years that many people just tell you what they think you want to hear. This may be due to nerves, pressure, feeling intimidated, or the fact they are acting on a burst of new found motivation. Whatever it may be, I’ve personally found that using a psychometric assessment approach removes the chance of this happening and gives you tangible information to adapt your approach to your client, or if you are placing clients within a team of fitness professionals, provides valid data to help you match them to an appropriate trainer. Ultimately it raises your level of customer service to new heights, which can only be good for your business.

Here are a few scenarios where using the Thomas International Sport PPA has helped me:

• New clients who are after short-term goals; If you have limited time for rapport-building then the PPA gives an abundance of information to really help get to know your client before you get them in the gym.

• Clients undertaking significant lifestyle changes; Analysis of the PPA gives an understanding of how someone may act under pressure. Introducing significant exercise and dietary changes could create a lot of stress in someone who has never done it before, so being aware of how your client might react is vital.

• Existing clients who have hit a plateau; PPA analysis reveals how the client might be feeling at that precise point in time. It may uncover emotional or work related problems that are adversely affecting their ability to focus in the gym or stick to a nutrition plan. Your client may not want to talk to you about specific issues, but at least with this objective information you are able to recognise and manage the situation by adapting your approach.

I’m not saying that incorporating psychometrics into your methodology is the only answer to getting results for your clients; I’m not even suggesting that it will suit every customer you have, but I am asking you to look at your fitness business and ask the question, “Do I really know what my clients want?".  I’d be very surprised if there was not something more that every single fitness professional could do to improve their communication skills. I know it’s helped me.

Are you a secret eater but don't even know it?

Eating healthily in the modern era is not easy; it’s not hard either, but it does take planning, commitment and sometimes an iron will.

I have encountered many individuals who are trying to change their diets, eat healthier and lose body-fat over my many years as a fitness professional (many of these finding it a struggle) and I have absolutely no doubt that people do not think they are lying to me about what they eat.  However, I do believe that for many they do not realise what passes their lips each day and do not realise how many extra calories of sugar in particular they are consuming.

Those who know me, or who have read my blogs before will know that I am anti calorie counting, but I do think that it’s important to understand the macro-nutrient breakdown of your diet if you are trying to lose body fat or gain muscle mass.  The macro-nutrients are protein, carbohydrate and fat.  A healthy balanced diet will contain all macro-nutrients, the exact quantities of each will depend on your individual situation. The macro nutrients are;

Protein: Only consume clean protein sources. Grass fed, organic or free range meat and poultry where possible and fresh water, wild fish.  Good vegetable sources can include nuts, seeds, pulses (careful of carb content) and vegan protein powders such as Sun Warrior.

Aim for 0.6g per lb/body weight per day (more if you are training hard or recovering from illness).

Carbohydrate (CHO): Coming from mainly low glycaemic vegetable sources.  Avoid grains, especially anything containing wheat. 

As a guide, if you want to lose body fat, consume no more than 100g of CHO per day.  If you want to maintain bodyweight, 100-150g of CHO is adequate (see my "How much CHO should I be eating" blog for full details).

Fat: A good balance of saturated sources (animal fats & coconut oil), mono-unsaturated fats (nuts, olive oil, avocados) and polyunsaturated fats (seeds, oily fish) will give the body a great source of energy and help keep your blood sugar balanced and your insulin levels under control.  A daily Omega 3 fatty acid supplement is recommended too.

Note: AVOID ALL TRANS-FAT SOURCES (highly processed man made fats found in cakes, pies and pastries).

Ok, this is all very well, but what do I mean when I say, “Are you a secret eater, but don’t even know it?”  I am referring to the fact that despite many of us getting the basics right in terms of eating 3 meals a day that are home cooked, full of vegetables, drinking lots of water etc. We are not making any progress in our body fat and body weight goals.

Why?

I am sure this is down to not realising how much extra food and drink passes our lips that we don’t count as eaten, or in some cases even realise we’ve consumed.

The culprits:

Alcohol:  Ok, we all know when we’ve had a drink, but if you have a heavy night (and we all do), do you really know how much you’ve had to drink?  Let’s do some conservative maths.  If you consumed 1 bottle of red wine (approximately 400kcal), 2 G&T’s (approx 240kcal) & a couple of shots of zambuca (approx 200kcal) on a night out, you have added over 800kcal of (mainly) sugar to your diet.  This doesn’t even count the kebab on the way home and the way you crave junk food the next day and you can see that someone with a particularly social job or a lifestyle that revolves around weekend drinking will have problems controlling their weight, or losing body fat even if they are exercising a lot.  The way round this is simple; moderation!  I know that’s not always possible, but if you want results then knock the binge drinking on the head.

Petrol station queues:  We’ve all been there, standing waiting to be served, your tummy is rumbling and all around you are special offers for chocolate bars, crisps and cakes.  It’s so easy to just throw a little treat onto the counter, eat it in the car and throw away the wrapper before anyone sees, it’s like it never happened.  Again, let’s do the maths.  If you fill up twice a week at the petrol station and each time buy yourself a chocolate bar and a bag of crisps (approx 400Kcal X 2 = 800 Kcal), again it’s easy to see how the calories in sugar and bad fats can rack up without noticing.  I have found the way to get around this is to pay in cash and make sure you fill your tank up completely so you don’t need to go as often.

Fizzy drinks:  This one, especially “sports drinks” really grinds my gears! They just are not necessary.  I actually chuckle to myself when I see someone guzzling a Lucozade whilst having a gentle cycle on a recumbent bike.  I mean they are actually producing a net calorie gain whilst at the gym, shocking!!  So, first of all, unless you are participating in the sporting arena, or taking part in an endurance event of over 90 minutes you have no need for an isotonic sports drink at the gym.  Non sports fizzy drinks are also full of excess sugar calories.  

If you have 1 can of cola per day (140 kcal) it will add an extra 980Kcal per week.  Not only that, each can contains around 40g CHO, which is almost half your daily allowance if you’re trying to burn body-fat.

My advice is to stay away from fizzy drinks, including “diet” versions (for other reasons) and just drink plain water & herbal teas the majority of the time for good health.  This misunderstanding of the sugars in drinks also applies to fruit juices, fruit smoothies, fancy pants coffees like lattes and such like.  Fruit juices and smoothies (if homemade) can be a fantastic source of vitamins and minerals, but be careful not to overload them with high glycaemic fruits. It’s all about the combinations!

Other notable culprits include; 

Grazers – Eating a few chips from your children’s plates or finishing their leftovers everyday does count!

70:30 – Eating well Mon-Fri but blowing out at weekends isn’t going to get you results.

Office cakes – it’s not necessary to have to take a slice of cake just because it’s Jenny’s cat’s birthday.  

Remember, those people who pressure you into eating are just doing it because it makes them question their own life choices.  

You eat too much! – You can eat too much good food.  Focus on portion sizes and food ratios on your plate.  A good fist size piece of protein, a load of leafy vegetables and some healthy fats in the form of some avocado, seeds or some olive oil to dress is how a plate should look. Try using smaller plates too.

I’m not going to pretend I am perfect, but I am fully aware of what I’m eating and what my health goals are and adjust my diet accordingly.  I hope this article has shown you that without even realising it you can add almost 2000kcal or 500g of CHO per week in mainly sugar to your diet.  I’m afraid to say, you can hit the gym 4-5 times per week, but it’s going to make no difference if you are stocking up on that amount of sugar.  

My advice is to really take the time to plan your meals, keep an accurate food diary and most importantly understand what is passing your lips!

Stay healthy!

Changing behaviour for long term health

One of the most frustrating aspects of being a Fitness professional is seeing such inconsistency in peoples training regimes and diet.  I am forever hearing next week is the week I’m going to sort my food out; on Monday I am going to stop drinking so much; after my holiday I am going to take my training more seriously etc. 

This table from Stanford University’s psychology research department makes interesting reading and can shed some light on why people seemingly find it so difficult to add an exercise or healthy diet regime to their life,  give up a bad habit or break away from self destructive behaviours that affect their overall health.

The table highlights the fact that not enough focus is on recognising or understanding how much our behaviours, therefore our lives are controlled by habits.

	Stanford University’s Top 10 mistakes in behaviour change
1	Relying on will power for long term change.
2	Attempting big leaps instead of baby steps.
3	Ignoring how environment shapes behaviour.
4	Trying to stop old behaviours rather than create new ones.
5	Blaming failure on lack of motivation.
6	Underestimating the power of triggers.
7	Believing that information leads to action.
8	Focusing on abstract goals more than concentrating on concrete behaviours.
9	Seeking at the outset to change the behaviour forever.
10	Believing that behaviour change is always difficult.

It is human nature to think that we are all in control of our lives and all of decisions and behaviours are completely rational and all of the choices we make are conscious.  The truth is that they are not; our brains may only make up 2% of our body-weight but they consume 20% of our energy resources. In fact, it has been shown that willpower behaves like a muscle in the sense that it burns more energy and can get tired when overused.  Which suggests that it’s natural for the brain to want to conserve energy; running on auto-pilot is a good example of this. 

Our lives are run by habits, so when it comes to changing your diet, or committing to an exercise regime or giving up drinking or smoking it is no wonder so many fail at the first hurdle as they are battling against environmental triggers that they don’t know exist.  The good news is there is something you can do to help; learn new behaviours and create new brain connections!

Professor Ben Fletcher, Head of Psychology at the University of Hertfordshire has spent his career researching this field and has overwhelming evidence that shows that when people try new things their mind is opened to change.  This in turn has a positive effect on breaking habits, losing weight and making sustainable long term changes. 

Remember, Einstein defined insanity as doing the same thing over and over again and expecting a different outcome. So, try making some positive changes in your life and do something different today!

Weight Loss - it's all in the mind!

To get a body like a film star all you have to do is cut out wheat, dairy, sugar and carbohydrates; only eat for five days out of seven; never eat after 7pm; and on top of that make sure you are eating enough protein to create a new species on the endangered list and guzzle so many supplements it will keep Holland & Barrett in business for decades. 

Yes, according to the glossy magazines this is what it takes to lose weight and get the body you dream of. Sounds easy, right?!

Sarcasm aside, my many years of experience in the field tell me that people who exercise consistently and effectively and have a diet full of unprocessed highly nutritious food will make significant changes in their physical appearance and maintain a healthy weight.  However, many people constantly fall at the first hurdle and find it almost impossible to stick to a healthy living regime. 

Why? I believe it is due to lack of understanding of the many psychological factors that are associated with dieting behaviour.

Habits

Human beings are habitual by nature and from the moment we are born food becomes an essential part of our lives. It’s no surprise to find out that over the years we develop habits and create associations with food that are in some cases controlled by our environment and are not under our conscious control.  So what can be done about this?  Research has shown that breaking habits can be achieved by making small changes in our daily routine and getting out of our comfort zones.  

Completing simple tasks such as watching different television programmes, eating new foods, taking up new hobbies and making new friends can not only enrich your life but help you lose up to 2lb a week before you even start dieting.  

My advice is to begin making small positive changes to your life before starting a diet and fitness regime, as this will not only open your mind to change but give a whole new perspective to life itself.

Behaviour Change

Timing when to start a weight management programme is essential for success.  By this I don’t mean that you should only start when you have no parties to go to; but knowing when you are ready and capable of change before making adjustments to your lifestyle is important.

I believe there are 5 stages to consider. Which one are you at?

1)  Pre-contemplation.  At this stage people are in denial over their need for change.  They embark on diet plans under duress from others and will rarely achieve success.

2)  Contemplation. This is the stage when a person acknowledges that they have a problem and like to talk about it, read about it and think about it.  In fact, they like to do anything except act on it. 

3)  Preparation.  Preparing for action!  This can involve seeking out a personal trainer or gym membership, deciding what foods you are going to cut out of your life and planning your meals.  A key part of this stage is to go public with your intentions to help push you into action.

4)  Action.  This stage is busy and time consuming.  A routine of new foods and exercise dominate your thoughts whilst trying to combat cravings and negative influences.  This is why preparation is vital!

5)  Maintenance. Once you begin to make changes and gain results, your support from peers dwindles.  This makes it essential that you understand that CHANGE NEVER ENDS WITH ACTION. An extensive period of maintenance is needed to engrain the new regime into your life whilst it becomes a new habit, this can last anything from 6 months to a lifetime!

TOP TIP:  Make a list of all the positives and negatives involved in going on a diet.  If the positives outweigh the negatives you are ready for change!

True motivation must come from within!

I am always shocked by the amount of people who try to lose weight due to the pressure of others.  I cannot be any clearer with this statement; “If you attempt to diet to make someone else happy, you will fail!!”

So, in danger of sounding a bit like a bad actor, what is my motivation?  Well I have found success with clients when I ask them to take part in a simple writing task;

Take the time to write down and explain in detail why you believe that losing weight will improve your life. It is important not to focus on why it will make others happy, but to focus on the emotions involved personally to you and why your life will change for the better. This gives you a chance to express the stress, anger and frustration you may be feeling in a way that is very personal to yourself without having to talk it through with anyone else.  The cathartic nature of this task provides a much needed stress relief, but it also gives fresh perspective on a journey that for some has always been just a dream that lip service is constantly paid to.

In summary, losing weight is not as simple as being told by a young, in shape fitness trainer who has no kids, to eat less chocolate.  If you take note of these important psychological factors and begin to plan your regime properly and make sure you are not only ready for change but doing it for the right reasons, you will succeed.