Weight Loss Plateau?
Realistic Weight Loss
Happy Heart Day!
What better way to spend your day than sweating with the one you love?
Why I Cut Up My Once Favourite Shirt
"You can't lift with us"
A spin off of the once popular one-liner from the movie Mean Girls. When I first got this tank top a few years ago, I loved it. I loved identifying myself as a girl who lifts. I found fulfillment in being able to lift heavy weights, and was thrilled at the fact that it set me apart.
The tank had worked its way to the bottom of my closet over the last while, and when I found it the other day I folded, and replaced it back in the overflowing drawer of fitness related shirts, and (attempted) closed the drawer. But I couldn't stop thinking about the tank...
You can't lift with us... as if your abilities outweighed your intentions.
So this week, I chose to cut up the shirt. I chose to let others know that you should be proud of yourself for lifting a weight, any weight. Every single person has their own fitness goals, and is on their own fitness journey. No person has any right to make fun of, degrade, or look down on another individual who isn't lifting as heavy, who has a different approach to fitness, or nutrition. The "right" way to do something may be the right way for a specific individual, but it may not be the way for everyone. Sure, there is a scientific approach to certain goal achievements, but in general, we should be commending everyone who is trying to do, and be better.
Before you silently judge someone in your head, question their latest nutrition quest, or compare the amount of weight you are lifting, verbally let them know that it's incredible that they are doing something.
The majority of people who are not currently exercising fear that they will be judged by those who already exercise, so it's up to us to break this stigma. If you've ever had a fitness revelation, or have your own story of empowerment and acceptance with fitness, we would love to hear it. Comment below! And, if you've been afraid to step out of your comfort zone, we would love to hear from you. We commit ourselves to providing the best experience possible - free of judgement and fear, and completely empowering and motivating!
#youCANliftwithus
"Trusting the Process"
pa·tience
ˈpāSHəns/noun 1. the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset.
As you're well aware, commitment to a goal takes work. Particularly when the goal involves altering the body in any way, shape, or size. Whether the goal is fat loss, building lean muscle, or being able to complete a pull-up, your goal is going to take commitment, consistency, and a whole lot of patience.
This is where I see most people get stuck, and then fall off the wagon. They follow the program, they put in the work, and the minute they fail to see quick enough progress, or have a lack of patience, they believe the "program" has stopped working, or is faulty, and they stop. Usually falling back into their old ways and habits, which led them to seek out a program in the first place.
The trouble with progress, is it takes plenty of consistency and plenty of patience. When it seems as though the program "isn't working", it is really a matter of the program not working, ask yourself, is it really just a matter of the program not working fast enough, or as fast as you would like? When you quit the program, or continuously jump from one program to another, to try and find what works "best", you are actually just seeing what works the fastest. And the problem with the "fastest", is that it usually doesn't work long term, providing you with short term results that are not realistic or maintainable.
When we say "Trust the Process", we mean... trust the process! Trust it when it is going really well, and trust it when your fat loss, or strength gains, are slow, or nearly non-existent. Slow progress is still progress. And there are times when no progress is still progress because you have made a commitment to the process, to the specific action, which is important because you're doing something, and therefore you are not regressing.
And in the case of regression, if you're 100% committed, and after 28 days (4 weeks), you don't see the change you're desiring, then it is okay to question the process. Only then is it okay to manipulate the program or alter it. Not every body is going to respond the same, and not everybody is going to have the same timeline when it comes to reaching goals.
Your "process" is your own process. While it is important to trust the process, it is also important to respect your process. Be proud of the steps you are taking; did you eat 4 good meals today? Then great! You did your body good, regardless of what the scale says. I often witness slow progress on the scale lead to a binge or a cheat with the mindset "I wasn't seeing progress, so what's it matter anyways?". The problem with this is, that it does matter! Treating your body like junk, because it's not doing what you want it to do, is punishing your body for your own lack of patience.
So I ask you, when it comes to your goals, be patient, be persistent, be consistent in your efforts, and trust the dang process. More often than not, when you can fall in love with the process, you will reap a harvest of results immeasurably larger than you would have expected, simply because you stuck to a single method. You let it run it's course, and prove it's reliability.
Where in your own life have you become impatient? Do you jump from diet to diet, hoping to find the miracle solution? Do you speed through a workout or movement hoping to get the fastest time rather than completing every repetition for success? Do you start a million things and then fail to follow them through to completion? Whatever your current goal is, do not give up. Commit to it 100% for 28 days, and then re-evaluate. Then, you may consider a different route, keeping in mind that ANY progress, is progress.
What is "Functional Fitness"?
Isn't fitness... fitness? While all fitness is beneficial, some types of fitness may be more advantageous for you, and more suited to your life goals. Sure, an athlete training for a specific sport such as body building may have a specific exercise regime, but for the average person, having the capacity to stay fit, and "do life" is the long term goal.
If you've ever wondered why you can be fit, healthy, and go to the gym, and then throw your back out after lifting a 50 pound suitcase, or why your back aches after shovelling snow, it's probably because you're missing a key component in your fitness routine; Functional Fitness.
While you can get strong and lean from going to the gym, the introduction of functional fitness is important for longevity and applying strength in real life situations. Traditional gym routines often involve lifting a certain amount of weight in an idealized posture created by a gym machine. This is great for building isolated strength, however much of life is not very isolated or categorized by 5 pound increments.
Functional fitness trains the body to become capable of completing every day tasks with ease and efficiency. Think maneuvering suitcases, carrying groceries, lifting a toddler from a crib, and bending down to tie your shoes. Functional exercises train your muscles to work together and prepare them for daily tasks by simulating movements you would do daily at home, work, during sports, or in the event of being chased through the forest by a tiger (just saying). They simultaneously engage muscles of the upper and lower body, as well as the core to build total body strength and functionality.
As a bonus, because these movements recruit a variety of muscle groups, they burn many calories. This means now that not only is life easier... you look and feel better too!
These movements aren't just for those who are already fit, or running adventure races. They are applicable and important and fundamental for everyone across the lifespan; from the average human being to the elderly. Think prolonging your longevity in later life by being able to walk unassisted, stand up from the chair, and be able to use the toilet. While this is frightening to think about, it will one day be a reality. If the longterm aspect doesn't inspire you, think short term like being able to pick up your children free of injury, keeping up with them at the park, and being around to see your children have children.
Functional fitness isn't about finding a couple hay bales or tires and throwing them around. It begins with the basics; starting with bodyweight movements. If you can't control your body with ease and proper form, you can't expect to perform other movements pain and injury free either. Start with the basics, and build your way to tasks that will challenge you to achieve your goals; whether they are simply day to day tasks with more ease, or training for an event.
Some basic functional movements and how they relate to real life tasks:
Squat: The squat is a fundamental movement pattern that involves nearly every muscle in the body. It is important for picking things up off the ground, going to the bathroom, and for overall general strength. Start with bodyweight squats.
Kettlebell Farmer Carry: Increases grip strength and the ability to lift and carry everyday objects. No crazy equipment necessary, just something heavy enough to challenge you in each hand, and walk with your spine as tall as possible. Part of the movement is in the pick up; keep a tall back, and engage the core to protect the spine.
Kettlebell Swing: The kettlebell swing is in the business of posture. Helping you to sit taller, correct rounding of the shoulders, and strengthen the posterior chain to offset the effects of sitting, the swing is an ideal move. On top of that, it has minimal jarring on the knees and ankles, trains the cardiovascular system, and burns a ton of calories. (I know what you're thinking... why am I not doing this already?)
Start slow, building upon the basic foundations of functional movements. Once you master your own body strength, flexibility, and mobility, you can start to build upon this foundation. You will be surprised and amazed at the energy that these movements require, the effect they will have on your body, and the fun you will have completing them. Especially in a group setting.
Probiotic Packed Brownies
Jam packed with probiotics from the Shaklee Protein Powder, these brownies contain ingredients to help you shed fat, maintain lean muscle mass, and satisfy your sweet tooth - all while remaining sugar and grain free!
Ingredients
1⁄3 cup Shaklee Chocolate Protein 1⁄2 cup Coconut Oil, melted
2⁄3 cup Raw Honey
2 Eggs
1 tsp. Vanilla
2⁄3 cup Cocoa Powder
1⁄3 cup Flax Meal
1⁄2 tsp. Baking Powder
1⁄4 tsp. Salt
1⁄2 cup Walnuts, chopped (optional)
1⁄2 cup Dark Chocolate Chips (optional, but so yummy!)
Directions
Put the melted oil, honey, eggs, and vanilla in a high powered blender until completely blended. Add in dry ingredients and blend until smooth.
If the batter appears too thick, add a small amount of almond or coconut milk to the blender and pulse. You may need to stir it a bit to get the milk to the bottom of the mixture, then proceed with blending.
Pour batter into lightly greased glass dish (Size 8 x8).
Bake @ 350 for 15-20 minutes or until toothpick inserted is clean. Add in Chocolate chips and chopped almonds before baking for an even tastier treat!
Click here to get your order of Shaklee Protein Powder.
You're Not Alone
Fearful and Afraid of stepping into a gym?
Afraid of judgement... Afraid of the unknown... Afraid of failure.
When it comes to setting new goals, and stepping out of our comfort zones, these are often the first emotions and subconscious thoughts that we are faced with. The magnitude of these are multiplied when we have been there before and have experienced failure. In fact, I know many people who stop setting goals and new years resolutions simply because they have grown tired of feeling like a failure.
These fears are particularly relevant when setting goals to become healthier, fitter, or just shedding a few pounds. The thought of stepping into a gym can be terrifying. What if I don't know what I am doing? What if people judge me?
When it comes to the fear of entering a gym, you're not alone.
We all face it. Even though I have been in the fitness industry for years and have loved to exercise all my life, I still get nervous every single time I enter a new gym. I am afraid of being judged. Afraid of not knowing how to use a machine. Afraid that I will stand out, or look like a fool aimlessly wandering around trying to find what I am looking for.
One day, it dawned on me.
If this is how I feel entering a new gym... how does a beginner feel?
It was that day that I vowed to create a different experience. One where every single person felt welcome, empowered, and free of judgement. A place where you could start at whatever level you were at, and feel comfortable doing so. A place where you could learn new movements, and try things you never believed you were capable of. A place where you were welcomed into the community, and never thought twice about what other people were thinking. A place you could envision your goals, and actually see them come true.
This is what Encompass Fitness stands for, and this is what Encompass Fitness does. It has been an absolute privilege to see others become happier and healthier versions of themselves.
“When you're scared, you stay as you are!”
― Stephen Richards
If this is true, to change, you just need to eliminate fear. I believe that you are able to achieve your goals this year. Even if you have tried 100 times, and have failed 100 times. This time, the 101st time, it can be different. You see, just because you "fail" at something... it doesn't mean you're a failure. Just because you have fat.. does not mean you are "fat". Stop letting nouns define what you see yourself as. This year, try stepping out and facing your fears afraid - I can PROMISE you that it will be worth it. I am here for you every step of the way, because I understand where you are.
If you think you're ready to push past some of your fears, and take a step forward, I want to hear from you. Click here to schedule an appointment with me. We can talk about where you are at now, and where you would like to go. You don't have to stay where you are, and you don't have to stay unhappy.
Your Resolution Revolution This Year
Read our #1 goal setting trick this New Year. You'll be shocked at the simplicity of it!
If you're anything like I used to be, as the New Year rolls around you start to create resolutions and routines. You can visualize a slimmer version of yourself. In your mind, you're more organized, disciplined, and all around; a better version of yourself.
With the New Year ahead, many of us are setting new goals, new ambitions, and new habits. We begin excited, and motivated, yet quickly we often see these new resolutions become restrictions. We foresee having to give-up, and change everything that we currently do, or have always done. After all, I wouldn't need to lose 5 pounds if I hadn't had the habits that led me to gain it in the first place...
Yet, it is this exact thinking that causes many of us to fall away from our resolutions before we even see the middle of January. We set goals that are too rigid. We hold ourselves to a nearly impossible standard. We feel deprived, defeated, and depleted rather than energized, motivated, and accomplished. Why? We get in an all-or-nothing cycle.
For some of you, the cycle begins before we even implement our resolutions. "I have to start eating healthy next week, so today I better eat all of the junk in my cupboards, fridge, and hit the DQ drive through one last time".... sound familiar? I know, because surprisingly, I have been there. Multiple times. When we set goals that are too rigid, we rely strictly on willpower to achieve them. Once our willpower is depleted, we flick the all-or-nothing switch and decide, "what the hell", often convincing ourselves into, or justifying actions that are against our very own goals and resolutions.
Why? Willpower is not infinite. Just like time, we only have a certain amount of willpower each day, and depending on the level of stress you experience in a day, it can often be depleted. Once we hit this limit, we are likely to throw all caution to the wind. Which is why even when we have the best intentions, we can still fall 'off track'. Think about it - it's often towards the end of the day that we no longer feel inspired to exercise despite having good intentions all day, or find ourselves standing in the pantry elbow deep in a box of something we aren't even sure why we're eating.
This is where the mindset needs to change. Falling off track is not the enemy, but staying off track is. Giving in to a whole box of cookies because you have had one. Skipping a workout altogether because you didn't have time to finish the whole thing. We need to stop focusing on perfection and start to focus on progress. You're not going to be perfect in achieving your resolution each and every day. Its expected, because life is unexpected. But you can focus on progress.
If you did a little better than yesterday, or all of last year, then you're making progress. You should be proud of yourself. Not so proud as to reward yourself with a piece of chocolate, but proud that you can put a mental checkmark next to progress, instilling discipline and the power of habit. Repeat this process of progress, and you'll leave yourself feeling fulfilled rather than with no will.
Every small step of progress counts. So you had a slice of pizza for lunch... don't punish yourself. Nourish your body with some salad for dinner. Love yourself. Love your ability to love yourself, and you will start to want to treat your body well. Get into the grey zone; start to see food, exercise, and your body as blessings. In 2017, we get to eat healthy, we get to exercise, we get to develop healthier habits and make progress in the right direction. We get to develop the habits that will lead us not only through the rest of the year, but the rest of our lives, healthier, happier, and loving our new lifestyle.
This New Year, I wish you a year of progress. Slow progress... quick progress... any progress at all... but most importantly, recognized progress. Celebrate your victories, focus on each day, and most importantly, share your goals with us! This year, at Encompass Fitness, we have committed to helping 200 people achieve their goals. We would love to see your goal up on our goal board, and can't wait to see you move from our "goal setters" board, to our "goal getters" board.
What are you waiting for? What is the one goal you would set this year if you knew you could achieve it?