3 Health and Fitness Essentials
When's the last time you took a shot getting into better shape or losing weight, and you came up short? If you're like most of our first-time clients here at Compel Fitness, it’s happened over and over again.
In fact, you probably feel like you’ve been coming up short more frequently than you succeed.
When it comes to health and fitness, this happens to most people, but I'm here to tell you it doesn’t have to be this way.
Today I’m going to show you just how easy it is to lose fat when you focus on these three health and fitness essentials.
it's pretty easy to overcome if you put a little effort into it.
Let’s get started.
#1. Get Clear On Your Goal
As humans, we want to do what feels comfortable to us.
But people who can step out of their comfort zones are the people who reach their goals that fastest, over and over again.
Steady commitment to move toward that goal even when you don't feel like doing it, it the key to achieving the goals you set.
Your goal is a moving target because of your motivation and willpower change daily.
What’s easy today may be hard tomorrow which means it’s going to take a different amount of willpower to push through and reach those goals for that day.
Either way, one of the best practices is consistently moving forward.
It starts momentum and once you get the ball rolling it's harder to stop it.
The first step to hitting your moving target is to define where you want to go clearly.
I highly suggest starting with a goal that rewards your daily actions and efforts instead of an outcome based goal that isn't easily controllable each day.
For example: Losing 25 pounds is hard to measure on a day to day basis for a variety of reasons but working out 4x week with a Compel Fitness trainer and following our award-winning nutrition program is easy to measure.
Once you get that under your belt that hard part is getting started and sticking with it.
Some days you get home from work, and the last thing you want to do is go to the gym. But if you don't and you break your streak or not missing your scheduled workouts, not only are you going to regret it later but you're going to break your momentum.
#2. Get More Quality Protein
A lot of people ask how us “how can I get more protein?
Although the answer is straightforward, "EAT MORE PROTEIN," but we understand that's not very helpful to you.
If you walk around your local supermarket and see all the high protein treats being shoved in front of your face.
On the surface, this looks great but when you take a look at the nutrition label but of these foods are only being marketed as high protein, when the truth is, they’re not an excellent source of protein.
Eggs
Lean poultry
Salmon (wild caught)
100% grass-fed beef/lean red meat
Greek yogurt
Kefir or cottage cheese
High-quality protein powders
Countless studies have found people who eat more protein burn more fat versus those with lower protein intake.
As another benefit, many of these studies have found that found the loss to be around the abdomen region which is a problem area for most people.
The next part is one of the most difficult for people to accomplish, but when you take a look at the solution, you’ll notice how easy it is to do.
#3. Manage Stress And Recovery
Cortisol is a hormone that is not only necessary for life, but if it's not at a healthy level, your health can suffer.
Issues with sleep, excessive food cravings, rapid weight gain around your stomach which increases the risk of heart disease and diabetes, and much more.
The adrenal gland produces cortisol which is responsible for regulating blood sugar and metabolizes fat, protein, carbs.
Intermittent doses of cortisol are healthy but when your levels are always high is when we start to see real issues... which is exactly why you want to keep your cortisol levels low.
Here are a few easy ways to reduce stress and keep your cortisol levels in a healthy range: Meditation, a consistent sleep schedule, exercise, massage, cold showers, deep breathing techniques, focused journaling and positive thoughts.
As you can see, it’s pretty easy when you take a look at the options.
It's important to be aware that your body produces different chemicals during the daytime vs. nighttime.
If your cortisol levels are elevated in the morning but should decrease as the day goes on, but if it's too high before sleep it can screw things up.
Wrapping It Up
Here at Compel Fitness, we’re big fans about getting clear about what you want, instead of wishing for things happening by chance.
We make them happen!
I want you to do something right now which will dramatically improve your chances of reaching your health and fitness goals.
Get an index card (or a sticky note) and write down your big goal (i.e.: "I want to lose 20 pounds in 6 weeks.")
Turn it into a declaration: I will lose 20 pounds in 8 weeks."
Make the day real: “I will lose 20 pounds by [DATE]”
Break it down into 2-3 quick action steps
Here’s a quick example for you to follow:
“I WILL lose 20 pounds by July 10th by working out with my trainer John three days per week, follow his simple nutrition plan, and going to sleep by 10 pm every night."
Now we can make sure you’re staying on track to reach your goals by following your 3 action steps.
If you have any questions or need help join the Compel Fitness Private Community on Facebook.
All you have to do is click the link below and request access to the group (it’s FREE)