New Year's resolutions - They're fun to make but extremely difficult to maintain. Many of us will make a healthy New Year's resolution – maybe to lose weight, improve our fitness level, take up a sport, improve our diet or drink less – but what's the best way to stick to it? In our opinion its ‘Motivation’, ‘Accountability’ and ‘Sustainability’. Picture the scene, “You keep glancing at yourself in your mirror, you don’t like what you see, you pick fault at various area’s in your body, your breathe in, you pull at the flabby bits - each day you mutter the words ‘diet starts Monday’ or ‘ I need to hit the gym’. Sometimes you take it a step further, seeing an intriguing post on Facebook guaranteeing you results and you download the questionnaire but end up not completing it because it’s too time consuming. It’s now 6 months later and your still saying the same thing, finding any excuse possible as a reason to keep delaying change”. or “You have actually done something about it and signed up to a plan or PT, the first 3 weeks are amazing – your full of motivation, smashing your macros and training, then you start to feel hungry through not hitting your macros, skipping meals or eating out. Working late a couple of nights at the office has disrupted your routine and the stair master is no longer as appealing as it was. It’s also getting harder to pretend that your protein pancakes taste the same as buttermilk pancakes”. Everyone who has seeked change from weight or fat loss have felt and gone through the exact same thing! Without Motivation and Accountability you will never have the drive to achieve your goals. Self-motivation can be fleeting, especially when you’re stressed, tired or fighting the urge to face plant that jar of Nutella in the top shelf. Accountability keeps you consistent, reporting back to an online coaching with open and honest communication can help you achieve your goals. Reach out to the person who wants to help! don’t isolate yourself, offload those negative feelings and let your coach help motivate and comfort you through those times of doubt or unwillingness to keep going. Accountability is powerful! if you know that there is someone expecting you to report back to them and there is a financial investment you WILL get it done. Remember changing your mental physique is far more harder than changing your eating habits or learning to macro track. There are so many incorrect, preconceived notions pop into people’s mind when they hear the word ‘DIET’. Let’s take a few minutes to clear any notions you have of the word diet up. The definition of the word diet is ‘the kind of food that a person, animal or community habitually eats’. The word actually has nothing to do with how many calories you eat, the macro ratio or how much your sugar intake is. A diet just means what you eat! Altering your diet will by reviewing what you eat, how much you eat and when you eat will bring about positive change in your body, mentally, physically and aesthetically. No matter what your goal is a diet should be SUSTAINABLE long term. At Nemesis we ensure all our clients stick to the daily 80/20 rule. This is where each client ensures their daily diet contains at least 80% whole foods and the remainder 20% can come from convenience foods (jar sauce, microwave rice, pre chopped veg etc.) or small treats. Some of our clients do stick to 100% clean diets Sunday to Thursday then change to the 80/20 rule on a Friday and Saturday. The most important thing to remember is eating healthy doesn’t mean you can’t enjoy your favourite foods, it just means you do it in measured moderation. Did you know that healthy foods tend to pack fewer calories than calorie dense junk food? When you eat clean you will actually be eating MORE food than your accustomed too for less calories! Many of our clients struggle to understand this. The example below is a comparison between the typical office diet and an improved office diet! As you can see you could be eating MORE food for fewer calories! What are Nemesis Online Coaching Plans all about?
At Nemesis every single one of our plans are completely bespoke and tailored to the individual. We spend a great deal of time liaising with a client prior to building their plan, providing detailed feedback and advice, recommendations and working as a team with the client to create a plan which is workable and where the client isn’t having to sacrifice everything they love. We don’t churn out plans within an hour of you purchasing it – infact sometimes it can take us up to 10 days to write the plan from scratch. We calculate your calories and macro’s for you to maintain the weight / composition you are -/+ 3lbs, if your goal is weight and fast loss we will apply a deficit and if your goal is size / muscle gains we typically will increase your calories. You follow the same macros for the first 2 weeks allowing us to monitor how your body reacts to the macro calculations and training, after the 2 weeks is complete we begin to adjust your macros weekly based on the statistics and your personal life. The nutrition plans are built in line with your life (if you don’t have time to spend cooking meals from scratch we take that into consideration!), we also keep in a lot of your favourite foods to help with balance. We constantly educate you throughout the plan, giving you educational support packs, access to our recipe blogs and our private FB Client Only Forum is constantly updated with tips, recommendations and advice. Our Training Program ‘s like the nutrition plans are built in with your life. If you can only train 3 days a week then we will create a program that maximises your results with only 3 days of training – whether that’s through home, gym or office gym workouts! Perhaps you fancy running a 10k but haven’t run in years? We can specialise your program to incorporate your sporting goal! Each exercise is linked to a demonstration video, exercises are based on equipment you have access to and also designed to your level of fitness. Each week we expect you to check in with us, updating your weekly stats, send us progress pictures and a roundup of how your week has been, this should take no longer than 15 minutes. We then review your check in and return detailed feedback, with our own assessment of how you got on, recommendations / areas of improvement and a full explanation of why (if any) we are making changes to your plan – knowledge is power! We explain everything we do so you know how to manage your new lifestyle long term and understand your body better. But support doesn’t stop there, we offer unlimited ‘What’s App’ and Email support, you can contact us any day, any time with any questions you have on your plan or perhaps you just lack motivation and need some help from us – often we take on the role naturally as a councillor! We can give you the tools and support you require but at the end of the day it’s you that has to make the changes, if we could do it for you we would! If you’re interested in working with us please contact us to complete our no obligation questionnaire, upon return of the completed form we provide a FREE review with advice, tips and recommendations – we even do face to face consultations absolutely free to demonstrate our software and plans and go through any other issues or queries you have before you make your decision if we are right for you. There’s no hard sale because we only want to work with clients who are 100% committed.
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AuthorsSharon & Lainey are Online PT & Nutrition Advisors with a combined 18 years experience in the Health & Fitness Industry. Archives
August 2018
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