Making small changes to see big results

First, let me point out that fitness results are not just in numerical form.  Results can come in the form of confidence, energy, leadership, strength and fitness gains, nutrition awareness, positive thinking and overall life vitality.  If all you look at is the scale to determine your results, you will just be defeated.  Yes, you might be looking for physical change but the mental change is just as important.  Those who continue to strive onward and live a consistently healthy lifestyle will be the ones to really benefit from their fitness program.

Here could be a few reasons you might not be seeing a physical result:

1.     You are eating healthy but your calories might need to be adjusted. MyFitnessPal is a great tool to help you assess your calories.  You might need to adjust your calorie intake to see the change you are looking for.  Consistency is the key component.  What will you do over the next 90 days?  Don’t just look at the next week, be driven over a longer period of time to really see changes. 

2.     Your activity/workouts needs to be adjusted.  Maybe you need more cardio. Maybe you need more strength training.  Maybe you are not recovering properly.  Find the piece to the puzzle that is needed to jump-start your results.  Push yourself in the gym.  Add in extra cardio sessions.  Let's see what you can do!

3.     You are stressed and overwhelmed.  Stress raises your cortisol levels due to excess cortisol secretion during times of physical or psychological stress.  Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin release and maintenance of blood sugar levels.  This disruption of cortisol secretion may promote weight gain.  Add in quiet/meditation time to release tension so you can be less stressed in your everyday life.  Take 5-10 minutes a few times during the week to breathe and relax your muscles and quiet your thoughts.  This activity will recharge your mind, rejuvenate your body and supercharge your energy.

4.     Not giving it time.  Getting results in a fitness program takes time.  Too many people want a quick fix or to see a result in a few weeks.  A few weeks is just the tip of the iceberg.  When you have been dialed in and on track for months, the results will come.  But go back to what I was talking about above, results are not just numerical.  Look for other areas where you might be changing.  I have personally spent years trying to improve my performance and fitness. It's an ongoing process.  My determination leads me to gaining the results I am looking for.  And to me, it's not just about the destination.  As the destination is the icing on the cake, I love the journey.  I love the daily grind of training, eating healthy and the energy it gives me.  The journey is what gives people the self esteem, the vigor to live life and the physical strength to keep on pushing!

Keep striving! Be persistent! Say no to average! Let's make it a great week!