Beyond Fitness - Body Recomp Coaching

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Beyond Fitness - Body Recomp Coaching

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01/16/2022

Doing the “little things” consistently will make the biggest difference.

More ≠ better
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01/12/2022

Here’s the thing…

The longer you diet for weight loss, the harder it gets.

As you lose weight, your body is naturally going to burn fewer calories (a smaller body requires less energy).

This means that if you initially lose weight at 2,000 calories, as you lose weight you’re going to have to decrease that number to 1,800, then 1,600, and so on.

Not very fun 😬… or sustainable.

Not only this, but the longer you eat in a calorie deficit, the higher chance you have of losing muscle tissue, which will decrease your metabolism even further (because muscle naturally burns a bit more calories than fat).

You’re also going to be hungrier, probably moodier, your hormones can be negatively affected, and your sleep might take a hit.

On top of these physical downsides, you’re not able to have much flexibility with your nutrition, your social life might suffer, and you’ll likely be more food focused.

All of these mental and physical effects NEED to be addressed at some point, which is why taking occasional breaks to focus on maintaining (or in some cases, gaining) is so important.

Taking a few extra weeks/months to reach your long term goal in a way that you can actually SUSTAIN is SO worth it.

In the end, the turtle wins the race 🐢😏
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01/08/2022

My client, fellow weiner-dog lover, and now really great friend has made SUCH a big change over the last 9 months.

He’s lost over 60 lbs…

Dropped 25+ inches…

Made a huge change in his physical appearance (obviously)…

But more importantly than any of that, he’s done all of this in a way that he can actually MAINTAIN.

His relationship with food is SO much better than it was 9 months ago, and he’s learned the skills with his diet and exercise to sustain the results he’s made.

🚫 We didn’t have him lose weight as quickly as possible

🚫 We didn’t have him cut out carbs (or any specific foods)

🚫 We didn’t have him do hours of cardio each week

🚫 We didn’t force him to completely change his lifestyle overnight

🚫 We didn’t have him dieting for 9 months straight

Instead…

✅ We set up his diet/exercise plan to have him lose weight at a sustainable (but still motivating) rate

✅ We made sure he at a balanced diet, including the foods he enjoyed

✅ We had him lifting weights on average 4 days/week and set a daily step target

✅ We set up his diet/exercise plan around HIS lifestyle, rather than forcing him to make drastic changes overnight

✅ We took breaks from weight loss (aka we haven’t had him dieting for 9+ months - we’ve taken times to focus on MAINTENANCE)

^These are the things that made him so successful this time around.

AND he did all of this on top of being in school, transitioning jobs, and dealing with some personal things that could’ve easily derailed him.

I couldn’t be more proud of you my man. Thank you for investing in yourself and letting me be a part of your journey. This journey ain’t over for you, but give yourself MAD credit for how far you’ve already come!

For 1-1 Coaching, click the link in my bio or shoot me a message.
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12/27/2021

Hope you all had a Merry Christmas and spent time with the people you love most ❤️

12/23/2021

You’re a human… You’re wired to care what other people think.

BUT, that doesn’t mean you should let it completely determine your actions.

At the end of the day, who REALLY cares what other people are doing or look like in the gym?

Have you ever gone to bed thinking about how silly someone looked in the gym because their form was off or they looked like they didn’t know what they were doing?

No… At least I sure hope not.

(If you have, I feel sorry you don’t have more important things to think about.)

Just like NO ONE is going to be having those thoughts about you.

You’re there to improve yourself, and that’s all that matters.

Do you!
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12/18/2021

You might look good at your leanest, but you won’t feel very good.

You’ll feel rundown and tired.

You’ll be hungry and food focused.

You won’t have much flexibility to enjoy the foods you love.

Or go out to eat with friends and family.

You’ll probably be grumpy and have mood swings.

Your relationships and work might take a hit.

In general, you just won’t be your happiest self.

^ These are all the things that DON’T get talked about much when it comes to getting lean.

Not to say that you shouldn’t want to get very lean (for a period of time), but go into it with the right expectations.

Keep in mind that where you THINK you want to be *might* not be where you can live your happiest life.

And if you DO decide you want to get absolutely shredded, understand that it should be a temporary phase, not the end all be all.

Because the leanest version of yourself WON’T be the happiest version of yourself.
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12/11/2021

YOU’RE OVERCOMPLICATING IT

You’re looking for the best “fat loss workout” (no such thing)...

The best “fat loss diet” (again, no such thing)…

The best “fat loss supplement” (most supplements are garbage, and the ones that do work will NOT make or break your progress)…

You’re putting your time and effort towards the things that are either:

Unrealistic / Impossible to achieve (like exercising and eating “perfectly”)

Or

Things that make little to no difference in your progress (like supplements)

And it’s a deadly trap...

The more you focus on these things ^, the less progress you see.

And the less progress you see, the more you want to find the next best workout, diet, or supplement you’ve been missing.

But in reality, you’re just not simplifying it enough.

Sounds weird, I know…

But the more you can simplify the process, the easier it is to adhere to.

And the easier it is to adhere to, the more consistent you’ll be.

So, if you’re like most of us and get overwhelmed by the details, just focus on ⤵️

→ Lifting weights 2-5 days a week

→ Eat somewhere close to 1 gram of protein per lb of bodyweight (depending on leanness)

→ Eat in a calorie deficit (aka eat fewer calories than you burn)

→ Eat more whole foods (this makes dieting WAY easier and is 💁‍♂️)

Basically everything else in training / nutrition for fat loss comes down to addressing these things.

So stop overwhelming yourself trying to do everything perfectly...

Consistency > Perfection
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12/07/2021

Any diet WILL come with some sacrifice.

But you shouldn’t have to constantly stress over calories, carbs, sugar, fat… you name it to reach your goal.

“Dieting” doesn’t mean you can’t enjoy some of your favorite foods or go out to dinner with friends / family occasionally.

Unless you’re a bodybuilder or serious athlete prepping for competition, you don’t need to be eating so rigidly that it affects your entire life.

Of course you shouldn’t use this as an excuse to eat like a buffoon.

But be realistic with yourself…

What can YOU adhere to LONG-TERM?

If the methods aren’t sustainable, the results won’t be either.
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12/04/2021

You’re comparing your worst to everyone else's best.

Only YOU can see your imperfections and insecurities 24 hours a day.

That’s not what you post about on Instagram, is it?

Of course not. No one posts about the bad things...

We all put on this facade, acting as if EVERYONE can see us on social media. Which… I guess is true.

So why would we put our biggest faults in the spotlight?

We do the exact opposite, which means every photo you see of someone doing “better” than you is just their highlight of the day.

You see that they have a great body, an amazing career, the perfect relationship, etc. but you have no idea what’s actually going on behind the scenes.

Just because you get hyper focused on one category that they’re doing “better” than you in doesn’t mean they’re living a better life than you.

YOU are improving. That’s all that really matters, right?
b.peterson puts it best:

“Compare yourself to who you were yesterday, not to who someone else is today.”
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12/01/2021

The fact that the majority of people regain most of the weight they initially lose tells us this:

Most people DON’T have a problem with losing weight…

They have a problem with losing it in a sustainable way.

We like quick solutions to our problems.

Hence all the fad diets, fat-loss detoxes, waist trimmers, etc. 🥴

Let’s be honest, taking the next 6-12+ months to learn and develop the habits that lead to long-term weight loss isn’t very sexy.

Neither is losing weight slowly…

Or taking occasional breaks from weight loss…

Or focusing on what your plan is after you lose the weight…

But these are the things that will actually lead to long-term results.

If rushing the process hasn’t ever worked for you in the past, what makes you think it’ll be different this time around?

(Hint: It won’t...)
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11/20/2021

You’re never going to be 100% perfect with your diet and exercise.

And that’s not what’s holding you back.

You’re expecting yourself to be perfect, then say “screw it” when you’re not.

THAT is what’s holding you back.

EVERYONE “messes up” on their diet and exercise.

There’s only one difference between a person that successfully gets in shape and a person that fails:

The successful person doesn’t give up because they had a slip up.

They continue, regardless of slip ups.

Perfection is never going to happen.

Stop expecting it to.
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11/19/2021

A question you should ask yourself whenever you make a hard decision:

What will you regret years from now?

It’ll completely change the way you make decisions.

Because most of us make decisions based on what we want right NOW.

We like doing what we want, when we want.

But in reality, most of the impulses we want in the moment don’t align with what we actually want in the long run.

Learn to delay the gratification.

It’s going to be hard either way.

Pick the hard you won’t regret.
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Address

115 W Wausau St
Meridian, ID
83646

Website

https://beyondfitness.coach/

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