My #1 tip that will get you results!

My #1 tip for anyone on their journey to improve their overall health and fitness is......CONSISTENCY. It's kind of cheat, because this applies to ALL aspects of health and fitness. From nutrition to exercise to sleep and stress. You have to be consistent and give yourself enough time to get results. You DO NOT have to be perfect, but the goal is be better more times than not. The compounding effect of consistently, showing up week after week, month after month, will eventually produce results. Again, as long as you are being consistent on all aspects.

So I'll clear it up a little bit for the different components:

Exercise. I would rather see a client go to the gym or workout 3 times per week and 2 of those workouts they give 50-70% effort. Rather than a client show up only 1 time per week, still only give 70-80% effort and then miss a week. Then maybe come 2 weeks in a row, still 1 time per week, just to miss another week. That client showing up 3 times a week and giving less than 100% effort, but doing it every single week will get better results. Again, pending the other aspects. The client only showing up once a week maybe 2-3 times per month, is constantly going to feel like they are starting over and not getting anywhere. And unfortunately will likely quit all together. You have to keep showing up!

Nutrition. If you're goal is to be in a calorie deficit for weight loss, it is VERY easy to undo any progress over the weekend or even in a day. Also, if you are not tracking your calories, it is extremely difficult to even know if you are in a deficit to begin with. Likewise, if you eat healthy for 2 meals a day or 3-4 days a week, but the rest of the time you're still getting drive thru or eating packaged processed crap, it is so easy to wipe out any deficit you've created in just a meal or couple of days of not being consistent. I recommend focusing on consuming as much whole food as possible, getting as close to your protein daily target as possible and do it day after day after day!

Sleep. I will be the first one to tell you, I do not get enough sleep. Do as say, not as I do... I do think the sleep I get is of rather good quality. However, because of my weekend gig driving a truck over night, I sleep a few 2-4 hour blocks throughout the weekend to maximize my time with my family. But, sleep is very important! Getting 7-8 hours of quality sleep plays a significant roll for weight loss. While you're sleeping is when the body does it's repair processes and restores itself to maintain homeostasis. Lack of sleep can disrupt hormonal balance, leading to increased hunger and cravings, which in turn will impact weight loss efforts. Prioritizing sleep is essential for supporting overall health and achieving weight loss goals.

Stress: Managing stress is crucial for weight loss success, especially for beginners. Stress can hinder weight loss progress significantly. High stress levels lead to overeating, increase in cortisol and lack of motivation. Exercise can help reduce stress. But, if you have chronic high stress, exercise alone will not be enough. You'll have to find the mechanisms that work for you to bring down high stress levels. Whether its reducing work load, meditation, yoga, a hobby or finding someone to talk to. By reducing stress levels, you can create a more conducive environment for weight loss and overall well-being.

The fact is, if you are not consistent in your efforts for weight loss you can still get results. But, you will have to change your expectations for how long it will take. You can make it take 6 months or 2 years. That will depend on your dedication and consistency. I always emphasize that you do not have to be perfect. You shouldn't really. However, you must strive week after week to keep improving all these key factors that will dramatically impact your results. For each factor you are not consistency doing or trying to improve on regularly, you can keep adding time for how long it will take to reach your goals. If you can manage your stress and increase the quality of your sleep you will see better results. And if you can give your all to maintain a healthy diet and keep showing up for the gym week after week, I promise you will see life changing results!