03/25/2021
⚠️ Did you know that diets have less than a 5% success rate? ⚠️
In fact, within 1 year of weight loss, approximately 80% of dieters will have relapsed to their pre-diet weight and almost two-thirds of them will regain EVEN MORE WEIGHT than they had before they started their diet.
Those statistics are pretty scary and probably has you thinking “what’s the point?”
Research was done on dieters that were successful with keeping the weight off and it was discovered that while they may have achieved their weight loss in different ways, they all shared common characteristics that led to their success.
Keep reading to find out what they are!
Cognitive restraint in some form
• Any form of restraint that limits food intake. This could be in the form of limiting calories, time-restricted eating, limiting certain macronutrients (low carb, low fat), portion control or tracking calories and/or macros (my personal favorite)
Self-Monitoring
• This could include taking body weight, progress pictures, body measurements, weighing food or some form of measuring food intake
Regular exercise
• Engaging in a minimum of 30 minutes of exercise per day for 3 days a week
Structured programs
• Research has shown that people tend to do better when they follow a structured program because it takes the guesswork of knowing what to do out of their hands
Ability to focus on the long-term goal
• People who are successful on keeping the weight off don’t get caught up in the quick fixes and don’t let short-term feelings and desires dictate their behavior; they are able to “keep their eye on the prize” so to speak
Social support
• Having an accountability buddy really does work! It’s called active participation. Sharing the experience with a loved one or close friend holds you accountable and makes you more adherent to your program.
There are a million different ways to lose weight and keep it off, but the only method that matters is the one that allows you to be the most consistent and that fits your lifestyle.
Be sure to check out my FB story where I share some additional characteristics of successful dieters!
Always remember that consistency and adherence trumps everything else!
03/07/2021
There were a million reasons that I could have skipped working out today.
I was tired, I had already missed a workout this week so I was still going to be short, my family’s schedule, other errands, laundry.... and I could keep going.
I had almost talked myself out of it when I asked my son (he’s 4) if mommy should workout today or not.
He simply said yes.
So I worked out for the most important reason today- to be an example for my son. It’s important to me that he sees a healthy lifestyle in action and to know the importance of taking care of your health- both physically and mentally.
Kids are always watching and listening to what we do, what we say to others and what we say to ourselves. Be the example.
01/07/2021
Hey there! With it being the start of a new year (and some new faces to my page), I thought I’d take a moment and introduce myself.
My name is Shea and I’m your trainer and health coach! In the gym, lifting weights is what I love to do, but my PASSION is helping you set goals that are not only attainable, but also align with your specific values, beliefs and priorities.
I want to be your CHAMPION for self-confidence, perseverance, health and self-care. Everyone’s journey is uniquely different, but I promise to be there every step of the way by offering support, accountability, encouragement and of course, helping troubleshoot along the way!
My goal is help you bridge the gap between where you are now and where you want to be.
I’m a certified personal trainer, certified specialist in fitness nutrition and a GGS-1 certified coach. I love to learn and I’m currently working on my pre and postnatal coaching certification, which I’m really excited about!
When I’m not busy in the gym, my family is my priority. My husband and I have been married for 12 years (working on lucky #13) and we have a 4-yr old son (who loves fitness almost as much as I do) and one naughty (but equally lovable) dog named Moose.
Looking forward to a year of health!
Xoxo,
Shea
12/29/2020
How many reps and sets should I be doing? 🤔
Like most things in the fitness world, the answer depends on your goals, but generally speaking, here are some basic guidelines to follow:
For Endurance Training:
• 12 or more reps
• 2-4 working sets
For Hypertrophy:
• 6-12 reps
• 3-6 working sets
For Strength:
• 6 or fewer reps
• 2-6 working sets
For Power:
• 1-2 reps
• 3-5 working sets
I like to to pick 1-2 exercises that I focus on for strength (occasionally power) and the other 3-5 exercises are a mixture of hypertrophy and endurance training.
Still not sure what to do? Contact me for a consult! As well as 1-on-1 personal training, I offer 4-week customized training programs. My customized training programs are perfect for the person who wants to lift on their own, but doesn’t want to plan their own workouts 💪🏻
01/01/2021