To reach a higher level of potential one must first change their beliefs. In health and wellness alike our own personal lives, we become programmed to certain beliefs because they may be all we’ve been told or heard. But, as time evolves many things change and we have to be open to different truths. In a study based on 11 clients ranging from 22-55, together we were able to break down old beliefs that each group has thought and reverse those beliefs to produce results. The first step to unlocking your greatest health potential begins here, breaking down old beliefs.
Common Old Beliefs:
- Carbs and fats are bad and will have me gain weight.
- I eat less but still can’t lose weight.
- I’m too old to be strength training.
- I don’t have equipment, so I can’t work out.
- I don’t have any time to fit in working out.
- Due to my lower back pain, I’m limited.
- I see a chiropractor but still experience pain.
Reversing Old Beliefs:
- Carbs and fats are not bad and they are essential. Before I share some facts, it is recommended to speak to a nutritionist or dietician if you have health complications. These are just a starting point,
- Carbs= Immediate and stored energy. If you have an active lifestyle, chances are you will need carbs. The quality of carbs you intake is what decides your results. Carbs can be 45-65% of your calories. Examples are, beans, grains, veggies, etc.
- Fats= Energy, hormone balance, nutrients, and protect your bones and organs. Saturated fats need to be limited. Fats can be 20-35% of your calories. Examples are, nuts, avocados, fatty fish, peanut butter, etc.
- As you can see these macronutrients of fats and carbs are important and our bodies will benefit from them. If one wasn’t desired, for example cutting carbs- then Keto lifestyle is a great alternative.
- The key is matching nutrition with your lifestyle rather than looking at nutrition strictly as a
DIET. - Another key is CALORIES. Calorie amount will ensure you are eating enough.
- Eating less is a bad idea UNLESS, you are on a correct caloric deficit (less than your recommended calories). You are actually slowing down your metabolism meaning your body can not break down your food. Thus, no burning of calories are occurring. In most cases, we discover we originally weren’t eating enough.
- You also risk not recovering and actually losing muscle in the process. There is a risk of not intaking enough nutrients.
- Strength training does not require a certain age. It does not mean lifting insanely heavy all the time. It just means to build enough strength where you can go through your daily life.
- In life we squat, deadlift, overhead press, pull, hinge at the hips, and dynamically rotate daily (will give me details momentarily).
- Equipment is not a necessity. Yes, it is a huge plus and will help with certain goals but it isn’t a must (more details to come).
- Finding time to workout is easier than we think. We must map out our days to see where we can fit it in. There is also many ways to incorporate a more active approach to our lives.
- Lower back pain is common in a huge percentage of adults. But it should not be looked at as a limitation. We must to the necessary work to strengthen what is needed. Mobility work can be fun as well.
- Seeing a chiropractor is a great move especially if you really need it. Same thing goes to those who see physical therapists. But you should pair them well with a personal trainer/coach, or self exercise to strengthen what needs work. This way you are training with a purpose.
Let’s Talk Results:
- Clients who had carb/fat beliefs: Included carbs and fat in weight loss program
- Coached on proper macronutrient count- One vegan client and three flexible dieting clients 8 week results= Combined 34 lbs lost
- 4 week results from 3 clients on flexible dieting= Combined 20.5 lbs lost
- Two flexible dieting clients were able to eat for example, grilled cheese and pasta in their nutritional lifestyle. Keep in mind proper macronutrient calculations were performed.
- Eating less and not losing weight:
- All clients put on meal plans or nutritional coaching, expressed they were not eating enough originally.
- Metabolism consistently increased with proper nutrition while paired with a physical training program.
- 3 older adults 47, 45, and 54 able to strength train after mobility and stability progression.
- Due to not training in a few years, clients were progressed into strength training and saw more ability into moving during everyday life.
- In their programs we progressed with squats, deadlifts, overhead press, weighted carries and a form of horizontal pressing.
- Clients who lacked equipment were able to use household items, bands, or simple equipment ordered from amazon. (fun fact, one client used a wine bottle for one virtual session).
- Deciding factor in results= work, progressive program, and creativity.
- 3 clients in weight loss and minimal equipment experienced- 34 lbs lost combined.
- Clients who lacked time:
- Once goals were set, an action plan in which broke down clients schedule proved enough time was available.
- Clients either trained 3 or 4 days a week.
- Work outs ranged from 35 minutes to 1 hour. In which proper warm up, core/balance, training, and cool down were all performed in the session.
- One client was able to do mobility and daily walks instead of weight train and experienced pain-free living while battling fibromyalgia. (Still a working progress)
- Lower back pain clients who worked with a chiropractor and then trained through my program with mobility:
- 2 clients were able to experience less pain and more flexibility/mobility.
As you can see, there are a lot of beliefs we may have. Sometimes it is hard to break out of old beliefs but once we break out of our comfort zone, there are great things awaiting us. If you need help on your transformation journey, get started now by visiting https://beasttransformations.com/contact-me/ to set up a free consultation call.
Thanks for reading and let’s get back to work!
In Health,
Coach Izz
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Special thanks to the selected clients below who were rockstars in helping me with this internal study,
Ruby Y, Roma P, Sam H, Nikki K, Nick Y, George C, Isiah H, Megan D, Gina A, Tyler S, Havanna V.
