Today I offer a guest blog written by a fellow personal trainer, Ms. Andi Singer, who hails from Boise, Idaho. She offers a great reminder to all of you who let excuses and self-sabotage stand in your way of achieving your fitness goals.
“I work as a fitness coach with clients from all backgrounds with all different goals. When they are with me they work hard, but over the last couple years I have seen several common habits that limit their ability to succeed.
Lying to Me About Your Diet
I do not write out meal plans for my clients, but I do ask that they write down what they eat 3 days out of every month so we can see what might be holding them back. The first mistake that clients make is to omit foods they may consider to be “bad”. If they feel inclined to lie to me and leave out the fast food they had on Friday night it limits my ability to help them make improvements. You are the only person it hurts when you lie to your coach, because it is your progress that is impaired.
Lying to Yourself About Your Diet
I also find that clients lie to themselves about what is “healthy”. Eating a 6″ turkey sub on whole grain bread shouldn’t do much damage plan, but justifying eating a footlong meatball sub on parmesan bread by saying you “had Subway for lunch” will not help you with your weight loss.
Every nutrition plan should have a little wiggle room for the occasional treat, but telling yourself you are eating healthy when you know you are not will only damage your progress.
The Alcohol Trap
Another huge mistake I see that hurts my clients’ progress is the excess consumption of alcohol. When you are following a nutrition plan that monitors your calorie consumption like HMR (Health Management Resource) programs or IIFYM (If It Fits Your Macros), it is important to factor in any alcohol to your daily caloric needs.
Excessive alcohol consumption can also lower testosterone levels and increase cortisol (stress hormone), leading to increased fat storage and the decreased ability to build muscle. In one study, subjects had increased muscle damage after consuming alcohol after working out.
Only Working Out Once a Week
I recommend to all my clients that they come see me 4 days a week, but that’s obviously not within everyone’s means. I have clients that do wonderfully coming in to work with me only once a week because they are consistently coming in on their own as well, but clients who only work out once a week rarely see huge results.
If you work with a trainer once a week, ask if it’s possible to have additional workouts written down, or see if they can give you advice as to how to work out on your own.”
Ms. Singer is a certified personal trainer through the ISSA, as well as a fitness coach through Proplus Fitness. She is also a black belt under the UMAS system (martial arts). You can reach her at www.ihmonline.com.
Note: DLF does not endorse IHM.