Trusting the Process for Lasting Fitness Success
When it comes to health and fitness, there is a lot of misinformation circulating all around us. This makes it difficult to know which programs are actually effective long-term and which one’s are not…
Whether it’s “quick fix” programs, new diet trends, “promising” medications, “life-changing” surgeries, and even strong recommendations from influencers who may be unqualified, it’s easy to feel confused while searching for an effective fitness program.
Especially if you’re looking for one that’s also sustainable, safe, and enjoyable, too.
If you’re someone who really struggles to decipher the difference between quality programs and the next new fad, here are 6 points to consider:
1. Identifying Fads: Tell Tale Signs
We’ve seen it all – SlimFast, Atkins, ThighMaster, Ozempic, 75 Hard, the Shake Weight, … the list goes on. Many of these fads you’ve probably seen or even tried, and while most fads deliver results in the short-term, most if not all of them are unsustainable and ineffective long-term.
But how does one decipher the difference between a fad and a sustainable program that works?
To help identify them early on, most fads are new workout programs, new diets, challenges, equipment, supplements, medications, or full blown surgeries you’ll see advertised and marketed in BIG ways.
The world we live in now glamorizes rapid transformations, instant gratification, and easy wins, making it tough to know the difference between a quality program and a fad. With fads, you may see more and more people talking about them. Whether that’s in the news, magazines, on the internet and from influencers on social media.
These fads may deliver fast results but they rarely create permanent change. Not only are these fads ineffective long-term, they are more likely to lead to burnout, injury, regression… and for most of us, the cycle repeats – We find a new fad and try again.
Sound familiar?
2. The Power of the Basics
So what are the basics? Really.
If you want to create a lifestyle that transforms your body, mind, and LIFE, here are some of the basics (let’s keep it simple to begin, shall we):
1. Nutrition: It all starts here. Eating quality food sources that are made up of lean proteins, natural carbohydrates, and healthy fats are paramount. Foods like eggs, red meat (yes), salmon, fruits, vegetables, nuts, seeds, grass-fed butters, etc. These foods should be organic, grass-fed, pasture raised, and wild caught as often as possible. It’s not just what you eat that matters, it’s also how much, and how slow (slow is good – chew well).
2. Strength Training: Our society creates a fear surrounding weight training. Commonly, there is a fear of getting “bulky” but the reality is, you have to work really REALLY HARD to “get bulky.” It takes a tremendous amount of work and level of commitment to “get bulky.” What’s interesting is how important muscle is for weight loss, increased strength, and overall health. In fact, the older we get, the more important strength training becomes. So hire a coach to teach you how to lift with proper technique, start slow, and work up to 3 times per week as a general goal.
3. Cardio: A big part of living a healthier lifestyle is getting in plenty of low intensity “cardio” work in, too. That can mean a lot to many different people, but generally speaking, we want to get 15-30+ minutes of LOW INTENSITY “cardio” in several times per week. That does not mean you have to use a stairclimber, a treadmill, or go on a long run, though those methods are just as effective. This can be accomplished easily by going for a peaceful walk outside in the sun. Either way, what matters is finding a way to get moving at a low intensity for a longer duration in a way that is therapeutic for you.
4. Recovery. Aka sleep. There was a study done on healthy college-age athletes and the effects of sleep on their health. These athletes all had great health bio markers before beginning the experiment, then they were deprived of sleep for a period of a few days. When they retested their bio markers after sleep deprivation, the researchers were shocked to find that all of these athletes were suddenly pre-diabetic (crazy!). Do not underestimate the power of sleep. Prioritize your sleep, get plenty of it, and ensure your sleep schedule aligns with the natural rise and fall of our sun.
3. The Pitfalls of Relying on Fads
Fads also lead to unrealistic expectations, frustration, plateau’s and regression. When you sign up for a 30-day challenge or a 6-week bootcamp, you’ll probably see changes early on, but you may be entering the program with the wrong mindset-instant gratification via quick fix strategies which can easily lead to “all or nothing” ways of thinking.
Here’s what we see often… You sign up for the fad program (which is like intensive, extreme, and/or unsustainable). You start out strong and motivated, but after a few days or maybe a few weeks, you slip up. Then you’re so hard on yourself for falling short of the goal you may become less consistent before giving up on the program altogether (even if progress has been made)! This is very common, which is why it’s so important to find a sustainable, realistic, and progressive program for life.
4. Trusting the Process: The Value of Patience and Consistency
The more we can accept that fitness and health must be a consistent priority in our lives, the sooner obtaining this kind of lifestyle becomes. Fitness and health are a journey, not a destination. Lasting progress takes time, patience, a whole lot of hard work (and imperfections), and consistent effort especially.
Consistency is built upon daily habits, not sudden bursts of effort here and there. You must be consistent in working out, eating well most of the time, getting plenty of sleep, and prioritizing your mental health, for the rest of your life. Sure, there will be times where you may “miss the mark” – that’s part of the journey for all of us (even those who may have already “made it”).
Focus on small, sustainable changes rather than drastic overhauls that are difficult to maintain. Trust the process, be patient, and remember that consistency is key. It’s not about what you do once or twice here and there or how hard those bouts are, what matters are the daily habits you implement into your life that lead to lasting success!
5. How to Stay on Track and Trust the Process
So where should you begin? To create lasting change, you have to do your research. Find a program that intrigues you that has created lasting change for people you know (like your friends who do CrossFit)! Give it a try to ensure it’s something YOU genuinely enjoy (one of the most important parts). Set goals for yourself, break those goals down into smaller, much more achievable milestones, and commit with the long-term in mind.
Embrace plateaus when they arise (because they will), track your progress, and stay focused on your why when challenges arise. When you lose sight of what you’re working towards, reconnect with the reasons you started your fitness journey in the first place—your health, well-being, longevity—rather than obsessing over aesthetics or shortcuts.
Lasting health and fitness will not be obtained via shortcuts, but consistent, sustainable habits that lead to lasting change will. Commit to the basics, stay consistent, and trust that your efforts will pay off if enough time passes.
But if you’re feeling overwhelmed or unsure with where to begin, know you’re not alone. Book a consultation with one of our coaches to learn how we can help you using the link below:
https://kilo.gymleadmachine.com/widget/booking/hFtBF3qPRpwRKbLDS3TN