S15E7 - Fit 274 Do this now to get closer to your goals!

How to overcome the biggest mistakes in weight loss! One thing you can do right now in each of fitness categories-training nutrition and motivation-to get closer to your goals.

Quick Updates:

• The podcast is also on my YouTube channel. It is the same podcast audio, but with some inspiring artwork and videos in the background. Another way to keep you motivated!
• You can listen to this podcast on Apple Podcasts, Google Podcasts, Spotify, Amazon Music, iHeart Radio, Stitcher and most other major services.
• If you are on the podcast newsletter list, then you received an email from me recently about the 28-day Body-Mind Makeover at a substantial savings, I mean a lot of savings! if you didn't get the email then get on the list at fitgirlpodcast.com, any of my other sites or click here for the sign up page. Details of the 28 day Body-Mind Makeover at the end of the show.

My recent observation, prediction and future topic:
In 10 years there will be a lot of people with shoulder issues and knee issues
Why? Smith machines!
There's two reasons for this:
1. Some clubs, its all they have, so I'll give you some pointers in a future episode on how to keep your shoulders and knees healthy if that is your situation
2. Some people only use Smith Machines even when barbells are available.

See also podcast episodes #253 and #135 for more on Smith Machines pros and cons (mostly cons).

In a future episode: how to workout if the smith machine is the only thing you can access for barbells and keep your knees and shoulders healthy and injury free!

Meanwhile, if it is all you have then make sure you do these rotator cuff exercises regularly!

The top 5 biggest mistakes in weight loss, did you think about which ones you may have made?

Here's my summary

• • #5 biggest mistake-wrong sources- ie doing the wrong (ineffective) things
    -you may do the wrong things, but if you have a plan you'll at least get somewhere
  • #4-consistency with #5 semi solved, you'll be more consistent with any plan good or not! Your goal should be to make it a habit rather than just a number on the scale or tape measure. Habits are things you repeat and they an be good or bad!
  • #3-cardio over weights for weight loss also falls into the plan category. Choose a program that focuses on strength training with challenging resistance.
  • #2- no plan-slightly solved by #3, 4, 5
    -Having some plan helps, but a specific plan for your goals and schedule, focusing on the most effective exercises would get you faster results. And you should get one that is designed for you, especially if you've been working on a goal for longer than 6 months and have not seen any changes. Sadly, most people have been working on their goal for years and not getting anywhere. I see it all the time at my gym, both male and female exercisers. At worst, have some plan, at best have a plan made for you and your goals.

Now, we come to the #1-mindset-not quite as easy to solve.
What goes on in your head? Do you support yourself with self-talk? Do you think things like…..I wish I had the time or i'll do that next week or I can't do that.

To change your body you have to change your mind!
Norman Vincent Peale said “Change your thoughts and you change your world.”

I'm going to share something you can do right now, in each of my three fitness categories-training nutrition and motivation that will help you get closer to your goals right now!

Training-pick your days and/or times and places to exercise. Remind yourself that consistency is what counts and good health is the ultimate goal.

Nutrition-be obsessed with getting two servings of green veggies each day. It may take some planning but the nutrients will make you feel better mentally and physically, plus they help your body with metabolism, water loss and fat loss.

Mindset-write your mantra-that positive productive statement that brings you closer to what you want most! You can always use “I am strong and powerful!” its worked well for many of my clients and athletes! Say your mantra at least 3 times a day.

If you don't have the body you want right now, then you need to focus on mindset training!!! Leave your comfort zone!

Since almost every podcast episode I do has mindset training, go listen to previous episodes too! Listening with a new perspective may enable you to hear and apply some things you didn't get on the first listen!

Projects:

Details on my development of Online Courses on Mindset, Nutrition and Makeovers. Plus Live Workshops. Get on my email newsletter list to get first notice! Click here for the sign up page.