I do not know a mom out there that does not desire to be fit and healthy. It is not always easy to get fit and healthy or stay that way. It takes knowledge, preparation, and setting aside time. With that being said, I often find that new clients are making it much harder to achieve their goals. Before I get into the top three mistakes that I find that my new clients have been making, I want to confess some of the mistakes that I used to make. My top mistake was believing that more was better. I would easily spend 1-1.5 hours, 6 days a week doing steady-state cardio and 3-4 days a week lifting heavy weights for 1-2 hours! I almost lived at the gym and loved it! I was competing in natural bodybuilding and thought that was all necessary. Sure I was muscular and lean but I was also run-down and ended up with fertility issues in my 30’s.
One of my other mistakes was thinking that I could eat whatever I wanted and use cardio to burn off the extra calories. The best thing to do after a spurge is to drink lots of water, have a short but intense exercise session, and pick right back up with healthy, fat-loss eating. My choice left me tired, out of hormonal balance, and made me susceptible to injury. Needless to say, as I got older, had children and less time, and began my certifications from Metabolic Effect in personal training and nutrition; I stopped making these mistakes. But it is interesting to note, that in times of stress, I do have a tendency to want to perform steady-state cardio for hours on end. But enough about me, here are the top mistakes of many of my new clients.
- The top mistake my new clients are making is being reliant on a number on the scale. There are several problems with the scale. The first of these is that a person’s weight varies considerable from morning-to-night and from day-to-day. Also, the number on the scale does not tell you what kind of weight you are losing (water, muscle, or fat). Loss of muscle is detrimental to metabolism and health. Finally, determining success or failure based on this number can also be very demotivating/discouraging and cause some to give up. I teach my clients to weigh once a week, complete measurements in addition to weighing, and that progress is not always a straight line.
- The second mistake that new clients often come to me making is using exercise as a primary method to lose weight. There are several problems with this. The first of these is that the calorie counters on exercise machines are often inaccurate. Second, too much exercise causes a hormonal imbalance; it can cause an elevation in several hormones that can inhibit fat-loss. Third, as busy moms, they often believe that they need to exercise for a longer period of time than they have available and will then choose to do nothing. To remedy this mistake, I teach my clients to use fat-loss nutrition for weight loss and exercise to maintain muscle, improve body appearance, and further balance metabolic hormones.
- The third mistake is having a dieting mindset instead of a lifestyle mindset. They follow a strict meal plan and are either ON or OFF the plan. The problem with this is that it will not work long-term. Just as you want to be fit and healthy for life, the nutrition and exercise for this should become a LIFESTYLE, not a DIET. This requires you to become a detective, not a dieter. I help my clients scope out their own unique tendencies, which include foods that decrease cravings (buffers), foods that increase cravings (triggers), and the amount of starchy carbohydrates that their body needs to have energy but not gain fat (carbohydrate tipping point). They practice finding the line between not eating everything they want and not feeling completely deprived. I also teach them to use their own bodies’ biofeedback (hunger, energy, and cravings) to find their own perfect metabolic formula. Finally, I teach them what questions to ask themselves related to their bodies’ response and relationship to food. Are you making any of these mistakes or have you made them in the past? Are you ready to stop the dieting and weight loss/gain? I would love to work with you, help you discover your personal metabolic formula, and help you to learn to make changes in your nutrition and exercise over time to maintain a fit and healthy body for years to come. You can find out my current program offerings here. If you are interested in the Fit and Fabulous for the Holidays program, be sure to sign up soon. It starts Oct 7th and is a great deal.