For most people, the idea of weight loss comes with an end date. “I just want to lose 20 pounds.” You lose those 20 pounds and then what? You go right back to what you were doing before.
In most cases, those 20 pounds are back faster than the time it took you to lose it. So why is it so easy for us to gain that weight back?
Consistent, long-term weight loss and healthy eating can only be maintained when we use accountability tools to keep us on track long term. Without accountability, we don’t have that little voice saying, “make the right choice, you will be happier later.”
Accountability can come in different forms, and using several will help keep you on track.
Nutrition Challenge– A challenge or one month of nutrition coaching will help you get started, but it is important to continue with monthly coaching to ensure you are on track.
Ongoing Nutrition Coaching – Ongoing nutrition coaching ensures you have a person checking your food logs and helping you work through challenges. Your nutrition coach will also guide you to make the right choices on a daily basis.
Updating Your Goals – So you reached your goals, short or long term. Now what? Revise your goals so you have something to strive for.
Accountability Partners – Find someone who has similar health goals as you. Check-in with each other periodically so you don’t feel alone in the process.
Periodic Biometrics – Monthly or bi-monthly biometrics allow you to make sure that what you are doing is working. Without biometrics, body fat and muscle can change depending on your workout schedule and eating.
Food Logging – You met your goal, so you want to treat yourself. It is ok to have a treat and move on, but make sure you continue to log your food so that you do not go overboard. Food logging shows you the real impact of that treat.
Weight loss should never be the end goal. Keeping the weight off, continuing to build muscle, and feeling good overall can only be maintained with accountability tools.
How are you going to keep yourself accountable?
3 Reasons why feeling hungry is a good thing (and it’s not what you think!)
One thing that “diet culture” has taught us is to fear hunger. Whether it is an ad for the latest appetite suppressant, or the readily available snacks to prevent from ever being hungry-the message is the same: it is NOT ok to be hungry. As we start to talk more about mindful eating, let’s discuss 3 reasons why feeling hungry is a good thing:
The first step to beginning to eat according to your hunger cues is to build awareness of what it feels like to be hungry, and to be ok with that feeling. Hunger is NOT an emergency, it is just your body’s way of letting you know that it’s ready for some more fuel. If you would like to learn more about this lifelong solution to weight management reach out to us for a complimentary nutrition consultation- see if we can help you achieve the goals you’ve been wish to achieve! email us at: email@example.com
Why is it SO hard to lose weight?
How many times do you ask yourself this question?
Anyone with a weight loss goal, who is working hard on establishing healthy habits, and trying to decrease the frequency of making unhealthy choices knows that losing weight takes time!
By now, you’ve likely heard our nutrition coaching staff say that progress is rarely a straight line and that your weight loss journey is going to take a long term approach to dial things in. This long term approach takes much dedication and patience on your part. Paying attention to nutrition and taking the time to learn healthy habits to keep the weight off and be healthy across your lifespan is tough, but rewarding work.
Our nutrition coaches work with clients at various points in their journey. Everyone has their own reasons for wanting to improve their nutrition. While losing weight is not a goal for everyone, losing weight and lowering body fat is the most common goal we hear. Many people acknowledge that they need an accountability partner to help lose weight because they encounter some all too common roadblocks during their weight loss journey.
Let’s take a look at 3 of the most common roadblocks to lose weight:
It is often really tempting to follow a diet that you have heard has worked for someone else, which has led to a rapid weight loss. What you don’t know about this is that often these quick fixes or fad diets are super restrictive and are tough to sustain, leading to the regaining of weight.
There is no one size fits all approach to weight loss. The benefit of meeting with a nutrition coach is that we work with you to come up with an individualized plan that fits your lifestyle. We also teach you to layer healthy habits over time and communicate with you regularly regarding strategies to stay on track with your goals.
So many times, we look at incorporating lots of healthy foods in our diet when we are trying to lose weight, but we forget to pay attention to what we are drinking. Things like sugary coffee beverages, regular soda, and fruit juices are packed with sugar and extra calories that can stand in the way of our weight loss goals.
Our nutrition coaching staff helps to educate you about these commonly overlooked roadblocks, teaches you the importance of logging, and helps you learn to read food and beverage labels. These tactics will help you make a more informed decision about these types of items and see how drinking these beverages affect your goal attainment.
Weight loss is a marathon and not a sprint. There is a tendency to want to make too many changes all at once in order to meet our goals sooner. What we see is that this is WAY too overwhelming, and people aren’t investing the time it takes to make healthy habits part of their foundation.
You may hear your nutrition coach say that there is a 3-month minimum time commitment required when entering a nutrition program. This is not to be mean, but rather help you achieve your goals by truly taking the time to learn healthy habits and avoid the temptation to make too many changes all at once.
If you are looking to get some help with overcoming your own roadblocks on your weight loss journey, our nutrition coaching staff is here to help you be an accountability partner to achieve these goals. Schedule a free intro and get started on achieving your weight loss goals! Send us a message on facebook or email: firstname.lastname@example.org
The Coronavirus (COVID19) is here and many people are wondering how to stay healthy. Here are 5 tips to help boost and support a healthy immune system:
Do you remember the “Freshman 15”? This is an expression that refers to the average weight gain during the first or freshman year at college. The weight gain is commonly caused by unhealthy food choices, not exercising regularly, late night eating and excessive junk food and alcohol consumption. Let’s not let these unhealthy habits make a comeback while practicing social distancing and staying home. Here are 5 tips to avoid the “Quarantine 15”:
Feel like you could benefit from extra support? Feel like you’re flailing without a game plan? Don’t wait until it gets COMPLETELY out of control, let us help you! We still offer virtual 1:1 nutrition coaching and our members are DOING AWESOME!
You’ve probably seen stuff on social media about the nutrition program and the benefits of doing nutrition coaching.
You may be motivated to participate in nutrition coaching to lose weight, gain confidence, improve performance, or to decrease your risk of developing chronic diseases.
Whatever your WHY… HOW can you get the most out of your nutrition coaching experience? As you contemplate getting started with nutrition coaching, here’s a list of the top 10 ways you can get the most out of your nutrition coaching experience:
Commit to your health. Contact us to book your free intro and get started with nutrition coaching today. There are two ways to get in touch with us. 1. shoot us a message on facebook. 2. Fill out this Form & we’ll contact you: https://powerandgristcrossfit.com/nutrition-contact-form/
As humans, we strive to be the best version of ourselves. With these efforts, there is a tendency to be perfect, go all in, be 100%… It is no different when it comes to making improvements with our nutrition.
That is stressful.
When we talk about taking a long term approach and adopting healthy habits over a lifespan, we do not expect that you are 100% dialed in all the time. We are imperfect humans who make mistakes. Part of being human is accepting that we won’t be perfect. This is especially true when we are making efforts at improving our nutrition.
So, when we look at nutrition, what are 5 signs that you are human, and how can we address these areas?
Banana ice cream recipe:
Take 2 ripe bananas, slice them and place in the freezer. Add bananas to a food processor, and blend, scraping down the sides of the food processor occasionally. Continue to process until smooth, approximately 3-5 minutes. Optional: add a small amount of nut butter and unsweetened cocoa for a peanut butter/chocolate version of this healthier alternative to soft-serve ice cream.
If you are interested in getting started, there are THREE WAYS to do so!
So many of our members are parents, life is busy between school/daycare, work, meal prepping, working out, balancing time with family and friends, illness, etc. LIFE IS CRAZY! But, they continue to take time for self-care and it impresses us every day! Today we are speaking to YOU, to those of you that are in the same boat!!
You MUST…. I repeat you MUST take time for self care. Yes, your children are important, yes your job is important, but you cannot pour from an empty cup. We tend to take on so much, way more than one person should take on and unfortunately there are only 24 hours in a day. Typically when we take on so much we give up our “ME time” the time we use for ourselves.
Self-care looks different for everyone! Here is a confession, I don’t like yoga, there I said it, I KNOW it’s good for my body but the pace is just not my style and I have tried so hard to like it. I have realized I don’t need to like it because I am supposed to, if it doesn’t fill my cup then I don’t need to do it (maybe a future blog post here). I myself really love to visit the salt room a few times a week, I also get a massage once a month, I shoot to workout three times a week and I get 7-8 hours of asleep almost every night., fuel my body with the best choices I can make (most of the time) These are non-negotiable for me because they help me be a better person! I have not always worked like that!
What helps me fill my cup may not fill yours but what I do know is self-care MUST be a priority.
Here are some ways to ensure you get some time for self-care:
Here are some suggestions on things you can do:
I challenge you to try this, for one month make self-care a PRIORITY, it is a game changer!!
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore
We have all been there. We make every effort to make nutrition and fitness a priority, then “life happens.” You get busy and all of a sudden, your good habits of meal prepping and setting yourself up for success are gone. You feel like you can never get back on track. So, how do you snap out of it? For most of us, we see a picture and can’t believe it, put on a pair of pants that are a wee-bit uncomfortable. Maybe we had stopped getting on the scale because we didn’t want to face the reality, and when we step back on, we are shocked.
Back to school, sporting events, family vacations, crazy work hours….. It all starts to compile & then you can’t remember the last time you meal prepped. Which leads to eating out….. While you can try to eat healthy, we have no control over the preparation methods or portion sizes on our plate. Over time, it all adds up.
No matter how hard you work in the gym, you can’t out-exercise a diet of eating out.
We all have our struggles. How you bounce back dictates how that chapter of your story ends. Maybe it’s a couple months off track, maybe it’s a year or two. No matter how long it’s been, it’s never too late.
Find yourself an accountability partner, come up with a plan, and stick with it. The best advice we can give anyone is to get started doing something that will result in a healthy lifestyle. Maybe that means cutting out the soda, juice, and diet drinks and increasing water consumption. Maybe it looks like bringing your lunch or cutting out the fried foods. Maybe it looks like doubling your vegetable intake with every meal. Whatever it is, make a step today to help you achieve your goals.
Reach out to us, we want to help you! Whether you join our next nutrition challenge or dive into individual coaching sessions…. we are here for you!
What are you going to do to achieve your health and fitness goals?
We are launching a Nutrition Challenge on September 30, get signed up TODAY!!!! We’d love to help you achieve your goals!
We get it! Parents want to work out, but often times don’t have someone to watch their littles! We have created a kids area at Power and Grist CrossFit that your kids can enjoy! It is a separate room with a window and gate. You can see your kids and they can see you, but they won’t be able to escape into the gym as we’ll be lifting and dropping heavy equipment. We think it’s equally as important for your children to watch you take care of yourself, we lead by example!
We have some books, trucks, table and chairs, couch, chair, tv, etc. Please feel free to bring toys that your children love to play with, knowing there might be other kids there… they’ll probably have to share! We’re a community, sharing is what we do best! If you have any extra, well-kept toys you’re looking to get rid of; consider donating them to the kids area!
There are a couple of rules to keep in mind about kids in the Kids’ Room as well as on the main gym floor.
we don’t have a Kids’ Room supervisor or babysitter which means parents are responsible for their kids while they are in the room (and the gym at large), even if it interrupts the parent’s workout.
We also can’t allow kids to play on the main gym floor. While the equipment all looks very inviting (to both children and adults!) it could very easily prove dangerous or cause injury, especially for the very young. There are clamps, straps, bands, and heavy weights that the grown-ups have learned to handle but children have not.
The safety standards you would expect from your community’s playground structures and flooring do not apply here as our gym is not one of those types of environments. Edges can be sharp and the floor is not cushioned (underneath the 3/4″ rubber mat is solid concrete).
Until we introduce a CrossFit Kids class to our program (let us know if you would be interested), we won’t have the capacity to teach general gym safety to children on our gym floor.
Please: no food/drink/shoes allowed in the kids area. We want to keep it as clean/stain/crumb free as possible! Please feed your child a snack before they arrive if it’s around that time of day!
Lastly, we cannot have anyone, adults or children, using equipment on the main gym floor during business hours without having signed a waiver.
Thanks for your help and understanding!