Dave Johnston Fitness

5 Simple Steps for Weight Loss Success
Losing weight is hard, but it doesn’t need to be complicated. If you’re unsure of how to begin your weight loss journey, start here:

✅Eat protein at every. single. meal.: Building each meal, snacks included, around protein helps you feel full so you’re less likely to turn to last minute impulse eating decisions. Protein also burns more calories during digestion than anything else!
✅Be aware of liquid calories: Soft drinks, juice, sports drinks, alcohol and creamers are the most common calorie busters in liquid form. These drinks quickly add to your total calorie consumption.
✅Be active: Move as often as you can. That doesn’t necessarily mean making it to the gym 5x per week. It can be simple, like walking the dog, cleaning the house, or park the car around the block or side street. These are all great forms of exercise too!
✅Sleep! Your body needs sleep to recover, ingrain the new movements/lessons learnt that day and rebuild. Try to be consistent with the times you go to bed and wake up.
✅Plan your meals for the day or better yet the week. When you’re hungry and haven’t got your meal planned you will likely end up grabbing something that doesn’t suit your goals.

Focus on these five things and you’ll be creating great habits that steer you towards weight loss success

The same people that always tell me they can’t lose weight are always the same people who refuse to walk because they think it won’t make a difference.

👍Walking is a game changer. It’s the first doable habit for many people to start losing weight.. And if you do it consistently, it helps you burn a lot of extra calories and aids with fat loss.

It may be a small thing and sure, it doesn’t feel like you’re doing CrossFit or Olympic lifting, but it’s a small action that isn’t hard to take and really starts to add up. Never underestimate getting your daily step count up. 👍

Your scale is lying to you.
Wake up. Step on the scale. >>> Don’t like what you see.
Step off. Take off your clothes. Step back on the scale. >>> Still not what you were hoping for.
Step off. Sit on the toilet. Hop back on the scale. >>> Still. Not. Good. Enough.
Your day just started off a total disappointment, and it hasn’t even started yet...
That number means something to you. It’s important. I get that and appreciate the power that number holds even though it rarely tells the truth.
So you go through the day, trying to forget about the morning weigh-in routine. The day went well. You give yourself a high-five . It was hard, but you chose the salad at lunch, even though it wasn’t what you really wanted. You said no to the 3:30pm chocolate temptation. Surely, surely this made a difference!
You get home and run straight for the scale, full of excitement.
“How the heck did I gain 4 Pounds?!?!?”
Cue the spiral.
You grab that chocolate bar, ditch the workout - There’s no hope and nothing you do seems to matter.
You’ve “gained weight” but lost perspective.
There are numerous reasons the number on the scale has gone up. But here’s what you want to focus on:
Perspective.
4 pounds of fat is roughly 14,000 calories. That means you’d have to overeat by 14,000 calories OR roughly 26 Big Mac Burgers to actually gain 4 pounds of fat. The vast majority of us don’t even consume that many calories in an entire week.
The day-to-day and hour-to-hour weight fluctuations are normal parts of biology and they don’t reflect your progress. The scale merely shows you your total body mass.
You may have “gained weight” and in the process, you lost perspective.
We all know this process takes time. Some days there are steps forward. Some days there are steps back. But through it all, keep your perspective.

So many people are in a similar situation to Tabita. When faced with limitations, there’s almost always a smart work around. It would be easy to just not do anything and not train or use your issues as an excuse- but the reality is with scoliosis- inaction is likely to speed up issues. Knowing how to train smart and strengthen the body will give Tabita the chance to live pain free and push off injuries and pain!
Always happy to help. If you know someone who is scared to take action because of a limitation- maybe I can help!

We are all our own worse enemy…
One of the biggest challenges we have is convincing ourselves that we CAN actually achieve our goals and deserve to. That starts by making realistic goals and collecting some wins.
Start to identify and live the life of the person you want to become.
Stop the self sabotage!

Deep down, you know this to be true.

Stress and lack of sleep are the biggest things sabotaging your health and fitness goals.
Read.
That.
Again.

Why 90% of people fail their diets:
Ever since the internet became a thing we have been conditioned to *click* and receive.
Instant gratification is part of our lives at every turn.
Post a new photo...get a like.
Order something online…it’s on your doorstep in 2 days..
Turn on Spotify …listen to any song you want.
It’s just so….gratifying... getting something shortly after you decide you want it.
Anymore, we can accomplish a huge list of things on our phone, all without getting off the couch. 
And we have become used to it. We’ve come to expect it even. We point, and click, and let that sweet dopamine coat our senses.
This causes a massive problem when it comes to diets and losing weight.
Because there’s no such thing as instant results.
You have to work hard at your diet/your exercise plan for MULTIPLE WEEKS before you see literally anything happen.
You’ve probably had people tell you the opposite because they want your money.
Juicing is a great example of this:
“Lose 5kgs  in 5 days using our super juicing diet cleanse weight loss plan!”
Deep down you know it’s a lie (it’s borderline mathematically impossible to lose that much body fat in that timeframe).
But people sign up because they want to feel that magical feeling when they see the scale drop after a few days. That instant gratification.
Unfortunately, because it’s all water and carb weight it comes right back…
They get discouraged and enter into a vicious cycle of try to lose weight…fail…try something more extreme…fail….
Again and again and again.
People who achieve results (and sustain them) recognise that there is no easy fix.
There is no instant gratification.
They trust in a plan, commit to it for a few MONTHS, and awesome things start happening.

I know some of you might want to lose weight and that’s okay. But let’s get real for a minute - why do you really want to lose weight? No one puts “lose weight” on their resolution list every January just for the heck of it. Let’s find the real reason this goal is important to you with the “5 Why Game.” For example... Q: What is your goal? A: To lose weight. Q: But why? A: Maybe it’s because you don’t have a roadmap that helps you create a plan of action Q: Ok, but why is that important? Then ask why again. And again. And AGAIN. Usually when you have answered “why” for the fifth time, you’ll get to the real reason why you’re here. And that’s the answer we really need to know because it’s the root of the mission. You can use the “5 Why Game to help you dig deeper. No one's going to put in the work that’s required to lose weight and keep it off just for the sake of losing weight. They're going to do it because they miss going out with friends and family; they hate that they feel uncomfortable when they see their friends or family they haven’t seen in awhile; they hate feeling embarrassed when they can’t do things with family of friends at the beach or pool, cause they don’t look the same in the bathing suit. Keep your why at the forefront of your mind when you’re pursuing weight loss. It’ll be the driving force that keeps you going when you get frustrated, tired, and ticked off at the process. And then every time the apathy monster rears its ugly head, remind yourself WHY you’re doing it in the first place. Why is weight loss and fat loss worth it to you?

Happy New Year! It's National Personal Trainer Day!
But, don't dare think about hiring a trainer if you're worried about getting stronger, leaner, more energized and happier than ever. That would be foolish.
Be YOUR Best!

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