Guest Blogger Amanda Martin: Make 2016 YOUR Year!

It’s that time again; New Years! For some, this is the time to leave the past in the past, learn from our mistakes, and become better versions of ourselves- A fresh start! For many, this is the time to start planning the big changes we want to make heading into the New Year. The biggest “new year’s resolutions” consist of getting back into shape, shedding all the unwanted fat, and eating healthier. These are great ways to become better versions of ourselves, feel more confident, increase energy and decrease sick days, but often times the changes seem overwhelming, the motivation is short lived and our normal everyday habits return quicker than the time it took to make these resolutions.

When the New Year rolls around we fill our heads with huge ideas that we are confident we can accomplish, even with a busy working schedule. We are excited for the fresh new start and we set many “New Year’s resolutions" that we know can be achieved. This year is different! Nothing has changed from the previous year, but this time we have a lot more will power. It will be done! I am going to lose 20 pounds, go to the gym 4 times a week, only eat meat and veggies, and no more alcohol. This goes great the first two weeks, your crushing it! But then the momentum dies and you skip a day at the gym because life got in the way and a glass of wine doesn’t sound so bad after all. It’s all downhill from there. Another year goes by, and the goal you set out to defeat wasn’t met … again. Sound familiar?
 
How frustrating it must be to make the same fitness resolutions each year without any success? After a few years, you may just forget the idea entirely. But what if I told you there was a way to succeed and it was probably much simpler than what you have attempted in the past? Let’s make 2016 YOUR year, it’s time to do something different, something PROVEN to work! Leave your failed attempts in 2015 and let’s finally work towards lasting results this year! 

Why!

First ask yourself why this goal is so important to you. Find some emotional triggers and really dig deep. You are going to need some quiet time to do this. Without the intrinsic inspiration and the honest truth behind why you want to make these changes, you will most likely bail when the going gets tough. With true understanding at the root of your change, you can overcome the rough patches and keep striving towards your goals. Know your why!

Small Changes

Studies show that when two changes are made at one time the success rate drops to 35% and when more than two changes are added this number plummets to a success rate of just 10%! Start with one small change at a time and your success rate will sky rocket. Once this single task has become a new habit in your lifestyle and you feel confident in your ability to continue this, another change can now be made.

When dealing with fat loss and improving body composition your lifestyle is an extremely important factor, before any nutritional implementations are recommended we work on sleep, stress and water intake. Without nutritional implementations, sleep, stress, and water intake can produce magnificent results. When focusing on water intake, we have seen that drinking at least 1/2 your body weight in oz. of water is crucial for proper body function, increased energy, and fat loss. Once this has been hit consistently over the course of 2+ weeks we move on to protein intake.

Ideally we suggest 1g of protein per pound of body weight. This is extremely important for increased lean muscle mass and a loss of body fat due to the thermogenic effect. The protein digestive process burns more energy throughout the day and helps repair at the cellular level from stress. Increase protein intake (animal specific) creates satiety and reduces feelings of hunger and the balance of energy. 

Working on these small changes one at time paired with basic strength and conditioning protocols proven to support increased lean muscle mass and decrease body fat will be a great prescription to set you up for long term success.

Under Commit & Over Deliver

You want to hit the New Year with a bang and work out 4 times a week! Awesome! But first you should ask yourself how many times are you working out now. If this number is zero, good luck!

I tell my clients ALL THE TIME to pick a number in which they know with 100% confidence they can do, sometimes this means under committing. For most people this number starts at 1 or 2 days of fitness per week and that is OKAY! When you have hit your required amount of days per week of fitness training for at least 8 weeks in a row, you know you may be ready for more. Everyone is different but you have to start off with realistic goals that can be maintained over a long period of time. Under Committing sets you up for success and builds confidence along the way!

Consistency

Progress is not achieved by waves of motivation. It is achieved through consistent efforts made over a long period of time. In my experience as a fitness coach, those who are consistent reach their goals 100% of the time! This can be used in all life endeavors as well, not just nutrition and fitness. So once you start, don’t stop! 

Accountability

Who is holding you accountable? This is extremely important for anyone looking to enhance their lives, again, not only in fitness, but in business and life as well. Think of this person as your health mentor! Having someone to check in with every so often to ensure you are on track with the changes you have committed to make and in reaching your goals is vital to continued success. You can’t do this on your own!

Knowledge

Having an expert coach to collaborate with in order to make the appropriate changes needed based on your overall goals will exceed the rate of your success. Utilizing your time in the gym with movements that create the biggest metabolic advantage will have you spending less time on the elliptical machine while actually reaching your goals. So farewell to those days wondering around the gym wondering, “What should I do next”? “What will help me lose weight?” 

Make this year YOURS by taking control and consulting with an expert coach that collaborates with you during this journey! Feel free to schedule a complimentary consultation today with a Central Athlete coach to help create a program that works for you and your lifestyle. Health and fitness should support your lifestyle, not compete with it! 

Amanda Martin is a CrossFit Level 2 Master Coach at Central Athlete, an OPEX Associate Coach, and is FMS certified. If you are interested in learning more about balanced fitness, please email Amanda at Amanda@CentralAthlete.com or phone her at 281-923-2980.