self-improvement is mind over matter. People have lost weight doing vegetarian diets eating 6x/day and got ripped performing p90x workouts. As stupid and miserable as those methods are when it comes to getting strong and losing fat, as long as they are positive about what they're doing and constantly reinforce their effort with a healthy attitude, they will reach their goal no matter how hungry they get or how many joints they break.
I listen to clients, day in and day out pinching their triceps fat and love handles, telling me that they are gross... How do I respond to that?
If I agree and comfort them, like other trainers, I am reinforcing their negative self-image which in the long run, even if they do reach their ideal physique one day, they will find other spots on their body that they want to fix. As profitable as it is for me, I find it very sad that they talk to themselves this way multiple times a day, everyday, always unhappy.
If I disagree with them, well, then I'm useless as their trainer. so what is a trainer to do?
Usually I'll joke about it by saying that the love handle is there to protect their kidney but I don't think that fix anything other than moving past our awkward moment.
Let's not have these awkward moments, ladies. Let's focus on what you have that you CAN improve and what is already beautiful.
To be honest. the problem isn't your workout nor do you need special attention on those insecure areas. If you just keep lifting heavy, safely, and eat less than your body burns, you will lose the bingo wings. Once you shed the fat, then you'll actually and clearly see what is there to improve on in terms of muscle definition. For now, it's too soon to do "triceps focused" or "abs focused" workou...ts, just keep lifting weights and get stronger each time.
The power of positive self talk is incredible. if you can change the dialogue in your head and treat your body with respect, maybe you'll actually have enough self-confident to train optimally in the gym and with better focus on your meal preparations.
Accept what you have and stop the constant criticisms. If you know you have excess fat, then work it off or diet it off, why are you pinching yourself frowning and frustrated? Stay logical. Stay focus.
Step 1. So there's extra fat mass on your body you want to get rid of.
Step 2. You want to look like Jennifer Aniston who doesn't have extra fat on her body.
Step 3. Remove it so you can look like her.
so.... how hard is that? why all the emotional attachment? Do you even know why you are training with a trainer or why you are counting calories? if so, then you're fine.
Would you ever say to your daughter what you say to yourself about how you see your body fat?
Would you tell your girlfriends that they're fat and they're losers for not making progress even though they try and try and try? not productive isn't it? so why would you do that to yourself?
Why don't you FIND the problem that is keeping you stalling and solve it by taking simple steps to get there. Simple steps like stop eating out, skip breakfast, stop watching TV so you can block off a time to show up to the gym. stop letting your boyfriend make decisions about what you should eat. tell your friends you have gym, you can't, throw away foods that aren't suppose to be in the cabinets. once you're doing all that, you're on the right track!
celebrate the fact that you just set a new PR on your deadlift or that you've kept eating out under 2x that week. be happy that at least you show up to the gym instead of wasting your time playing words with friends all day. Some people don't even have the luxury to go to a gym and some would give everything to possess the physical ability to simply move again.
It's these mindful choices and tiny achievements that will keep you positive. The little positive feedbacks you get should keep fueling you to stay consistent of your routine.
Sometime you will have stalls, sometime you get bloated and wants to toss the scale away, sometimes you get fire from your job, sometimes you get strep throat at keep you from training, and sometimes you decides to eat the doughnut in the break room.
so what?
sure, you slipped from time to time. Even the most perfect looking and committed people fall off the wagon. even your trainer skipped a workout or feel chubby sometimes, we are only human. The trick is not set yourself up to be perfect ALL THE TIME and get back on track as soon as possible. Forget about your past failures will give you long lasting results you want.
If your fat loss stalls or it's moving too slow, be patient. Be happy that you've lost some weight already and stayed there without regaining like most other overweight ppl. keep your head up, you will go further this way."Henry Ford - "Whether you think you can, or you think you can't--you're right.”
below is a great article on how to change the way you talk to yourself that is productive and makes your weight loss journey a little more flexible and sustainable.
http://mollygalbraith.com/2013/06/its-hard-out-here-for-a-fit-chick-part-2-2/
Understand the power of Placebo effect.
http://chaosandpain.blogspot.com/2010/10/seriously-get-your-fucking-head-right.html
a little tough love letter I wrote for my online clients about the reality of manipulating body mass.
http://jyfitness.blogspot.com/2013/06/a-tough-love-letter.html
why losing weight and training should be a spontaneous effort when you're on the right program. Find a program that's so flexible that you don't have to change much about your lifestyle to obtain your goal.
http://jyfitness.blogspot.com/2011/03/motivation-and-accountability.html
If what you're doing is not working, why are you still doing it? Lean, adapt and move forward
http://www.roglawfitness.com/on-challenges-uncertainty-and-becoming-a-supreme-badass/
What I want my Daugter to know about working out
http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/
If I agree and comfort them, like other trainers, I am reinforcing their negative self-image which in the long run, even if they do reach their ideal physique one day, they will find other spots on their body that they want to fix. As profitable as it is for me, I find it very sad that they talk to themselves this way multiple times a day, everyday, always unhappy.
If I disagree with them, well, then I'm useless as their trainer. so what is a trainer to do?
Usually I'll joke about it by saying that the love handle is there to protect their kidney but I don't think that fix anything other than moving past our awkward moment.
Let's not have these awkward moments, ladies. Let's focus on what you have that you CAN improve and what is already beautiful.
To be honest. the problem isn't your workout nor do you need special attention on those insecure areas. If you just keep lifting heavy, safely, and eat less than your body burns, you will lose the bingo wings. Once you shed the fat, then you'll actually and clearly see what is there to improve on in terms of muscle definition. For now, it's too soon to do "triceps focused" or "abs focused" workou...ts, just keep lifting weights and get stronger each time.
The power of positive self talk is incredible. if you can change the dialogue in your head and treat your body with respect, maybe you'll actually have enough self-confident to train optimally in the gym and with better focus on your meal preparations.
Accept what you have and stop the constant criticisms. If you know you have excess fat, then work it off or diet it off, why are you pinching yourself frowning and frustrated? Stay logical. Stay focus.
Step 1. So there's extra fat mass on your body you want to get rid of.
Step 2. You want to look like Jennifer Aniston who doesn't have extra fat on her body.
Step 3. Remove it so you can look like her.
so.... how hard is that? why all the emotional attachment? Do you even know why you are training with a trainer or why you are counting calories? if so, then you're fine.
Would you ever say to your daughter what you say to yourself about how you see your body fat?
Would you tell your girlfriends that they're fat and they're losers for not making progress even though they try and try and try? not productive isn't it? so why would you do that to yourself?
Why don't you FIND the problem that is keeping you stalling and solve it by taking simple steps to get there. Simple steps like stop eating out, skip breakfast, stop watching TV so you can block off a time to show up to the gym. stop letting your boyfriend make decisions about what you should eat. tell your friends you have gym, you can't, throw away foods that aren't suppose to be in the cabinets. once you're doing all that, you're on the right track!
celebrate the fact that you just set a new PR on your deadlift or that you've kept eating out under 2x that week. be happy that at least you show up to the gym instead of wasting your time playing words with friends all day. Some people don't even have the luxury to go to a gym and some would give everything to possess the physical ability to simply move again.
It's these mindful choices and tiny achievements that will keep you positive. The little positive feedbacks you get should keep fueling you to stay consistent of your routine.
Sometime you will have stalls, sometime you get bloated and wants to toss the scale away, sometimes you get fire from your job, sometimes you get strep throat at keep you from training, and sometimes you decides to eat the doughnut in the break room.
so what?
sure, you slipped from time to time. Even the most perfect looking and committed people fall off the wagon. even your trainer skipped a workout or feel chubby sometimes, we are only human. The trick is not set yourself up to be perfect ALL THE TIME and get back on track as soon as possible. Forget about your past failures will give you long lasting results you want.
If your fat loss stalls or it's moving too slow, be patient. Be happy that you've lost some weight already and stayed there without regaining like most other overweight ppl. keep your head up, you will go further this way."Henry Ford - "Whether you think you can, or you think you can't--you're right.”
below is a great article on how to change the way you talk to yourself that is productive and makes your weight loss journey a little more flexible and sustainable.
http://mollygalbraith.com/2013/06/its-hard-out-here-for-a-fit-chick-part-2-2/
Understand the power of Placebo effect.
http://chaosandpain.blogspot.com/2010/10/seriously-get-your-fucking-head-right.html
a little tough love letter I wrote for my online clients about the reality of manipulating body mass.
http://jyfitness.blogspot.com/2013/06/a-tough-love-letter.html
why losing weight and training should be a spontaneous effort when you're on the right program. Find a program that's so flexible that you don't have to change much about your lifestyle to obtain your goal.
http://jyfitness.blogspot.com/2011/03/motivation-and-accountability.html
If what you're doing is not working, why are you still doing it? Lean, adapt and move forward
http://www.roglawfitness.com/on-challenges-uncertainty-and-becoming-a-supreme-badass/
What I want my Daugter to know about working out
http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/
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