Did you know more that one third of the U.S population is obese? That means if you are sitting in a room with 3 people, one of you are obese. WTF?
Obesity brings all kinds of health problems and lowers quality of life so I am extremely passionate about not only ending but preventing the health crisis that is at an all time high in America. I believe the only way to do this is to promote awareness and educate people. Once we know better, we can do better. I will be sharing my journey to reaching my goals with you so that you not only get the information you need to change unhealthy habits but also see that achieving and maintaining a healthy lifestyle is attainable.
So, if you would like to know 10 FITNESS HACKS I’ve learned that will accelerate results, KEEP READING!
I cannot continue without first giving credit to Luther and Kathy Freeman for THE SCIENCE and offering such a great program. I just completed my first round of the #30DayTransformation program and lost 20 LBS and 4.5 inches from my waist.
The entire 30 day Transformation team is amazing and I’m so glad to be apart of it. You guys are TRULY transforming lives.
While I am not allowed to give details about the 30DayTransformation program, which it wouldn’t help you anyway because each plan is SPECIFICALLY DESIGNED FOR EACH INDIVIDUAL (go get your own plan, HERE! and use discount code: “DIONE” for 10% off), I will share with you some things that I learned along the way. I believe these tips can help anyone no matter where you are in your journey.
Let’s Get Started…
TIP #:1 GET IT OUT OF THE WAY (Pun intended)
I am a procrastinator at heart so I used to always plan to work out but never got around to it by the end of the day. However, I found that when I schedule my workout first, I have a much better workout and a more productive day. I use the fresh energy to kill it in the gym and then the gym gives me more energy for my day. What an amazing cycle! 🙂 Make the gym your 1st priority so you won’t set yourself up for failure.
TIP #2: PLAN WEEK BY WEEK
Our lives change so much that its hard to stay consistent sometimes. A lot of people will advise you to get a set schedule and stick to it for success but I don’t agree. I found that planning my workouts every week instead of trying to stick to specific set schedule helped me to stay on track. I look at all of my activities for the week (work schedule, appointments, social events, etc.) and plan my workouts around them. This allows me to know what each day requires instead of leaving things to to chance. I’ve been doing this for 4 months and I’m proud to say, I haven’t missed a workout yet! When you are intentional, you will succeed.
TIP #3: TRACK IT
You can’t manage what you don’t measure. I learned this from BigBrandonCarter. Logging my food was a game changer for me. You would be surprised at the amount of calories you are consuming in a day when you actually see the numbers written down. Apps like MyFitnessPal are great for this. It’s also great for helping you track your macros if you choose this method for obtaining your fitness goals. Logging the foods I eat also allow me to see how different foods effect my body. It’s extremely helpful to know which foods cause me to bloat and wreck havoc on my digestive system so that I can eliminate them from my body. This my friends is why I decided to eliminate diary from my diet 3 months ago. I also log each exercise and the amount of weights, reps, and sets I do each week. Having weekly thresholds prevent me from going backwards on days I’m tired but also gives me motivation when looking at how my endurance and strength continues to increase.
TIP #4: NO MAKE UP SESSIONS
We’ve all heard the saying, “If you snooze you lose”! I found a frequent habit of mine was to not finish everything and promise myself I would do it another day or time, which never happened. So with the new rule of not being able to make it up, I found myself more willing to just finish it than accepting that I wouldn’t do it at all. Sometimes you have to trick your mind. Trust me, it works!
TIP #5: THE 20 MIN RULE
Did you know it generally takes 20 minutes for the stomach to send signals to the brain that it is full? This is because it takes time for the food we eat to be chewed and moved into the gut before it is able to release satiety hormones which feed back to the brain to tell us we are full. After learning this, I always wait 20 minutes after consuming my foods to have seconds. MOST of the time, the ‘need for more’ passes and I am able to resist packing on the extra calories.
TIP #6: DON’T REWARD YOURSELF WITH FOOD
A lot of us are emotional eaters. But beyond that, it is apart our our American culture to celebrate around food. However, this bad habit can be extremely self sabotaging. Previously, I would work so hard all week in the gym only to take steps backwards with my ‘reward meal’. Now, instead of food, I reward myself for staying on course with a spa day, new workout outfit or new make up. There’s nothing wrong with rewarding yourself but, be creative and make it fun!
TIP #7: CHECK OUT THE MENU BEFOREHAND
If you know you are going out to eat, decide on what you’ll have before you get there. Most restaurants post their menus online for easy access. Deciding beforehand alleviates being overwhelmed as well as peer pressure from others suggesting non-healthy options. Also, don’t be afraid to create a meal from the entire list the restaurant offers and customize it to your liking. Just because the menu says the broccoli comes with melted cheese doesn’t mean you can’t ask for it to be taken off. Remember, most things are possible if you just ask!
TIP #8: MEAL PREP
This should go without saying but, meal prepping is mandatory!! If you stay prepared, there will be no room for error. Meal prepping saves time and allows you use that time for other important tasks. Cook a variety of foods to keep it exciting. It may be overwhelming at first but taking 2-3 hours out of the week to meal prep will save you at least 8-10 hours, if not more, during the week. Having meals ready will also keep you from eating unhealthy when you’re starving and can’t wait an hour for your food to finish cooking. If meal prepping is not an option for you, there are plenty of companies out there who will do it for you. Either way, don’t make excuses. Weight loss is 80% food, 20% exercise!
TIP #9: DON’T TAKE HOME LEFTOVERS
Every now and then, I will have a cheat meal. It usually happens around ‘that time of the month’ when my hormones are out of wack and I am unable to control myself, LOL. On those days, I am strict about keeping it at that, 1 cheat meal. Because most restaurants don’t serve 1 serving size, I usually am not able to finish my meal. However, I will not take it home. This prevents me from overeating and extending my cheat meal into a cheat day. Cheat days are bad for me because I ALWAYS over eat and end up spending the next 4 or 5 days working off the damage instead of making new progress (yes, I end up eating wayyyyyyy too much). So, whether you box it up and give it to a homeless person or trash it, DO NOT TAKE IT HOME!
TIP #10: DON’T DRINK YOUR CALORIES
I’m about to step on some toes with this one but this is another gem I learned from @BigBrandonCarter. Let’s do some math. In order to lose weight, you must be in a caloric deficit. A caloric deficit means you are burning more calories that you consume. Even with without exercising, you can be in a caloric deficit (in other words, lose weight) by decreasing the amount of calories you eat. Simple. Often times, calories that sneak in through beverages tend to be forgotten. But what’s really horrible is that many of the drinks we consume contain as many calories as one full meal. Yikes! This is why I am strictly an H2O girl. I can assure you that you will feel way more satisfied when you eat your calories instead of drinking them. Your skin and digestive system will thank you too!
MY SECRET TO OVERCOMING PEER PRESSURE
A lot of you want to do right but are often surrounded by people who convince you to get off track. The next time this happens, I want you to try this trick I use. Take a moment and look at the person who’s telling you to indulge. Most of the time (99.9% of the time!), they are NOT body goals! So use that as a gauge to say, if I behave like them, I will look like them. Something to think about, right?!
I guarantee that if you start to implement these 10 fitness hacks, you will see positive results immediately. If they work for me, I know they will work for you! Please be sure to follow me on social media for updates on my fitness journey. If you haven’t already, be sure to sign up for my email list to read more helpful posts like this one. I want to help propel you forward in your journey to living a life more fulfilled.
Live Free. Inspire. Be You!
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