Transform Your Fitness Journey: Simple Secrets for Lasting Change
Written on
Chapter 1: The Catalyst for Change
The journey to a healthier lifestyle can feel overwhelming, especially when faced with the challenge of losing 18 pounds in 90 days. If I could do it again, I would have embraced these principles much earlier, drawing from my experiences as a fitness coach.
Here’s an image of me pushing my limits during a CrossFit competition.
The adage “If it doesn’t challenge you, it won’t change you” rings true. My recent endeavor to get into the best shape of my life at 37, while juggling a house move, running a full-time fitness business, and managing a family of three, was not just about physical fitness; it was a personal challenge I needed to conquer.
Reflecting on my time volunteering with the London Ambulance Service, I realized we all begin our journeys from different places. I've seen individuals thrive in their careers, often sacrificing their health for corporate success. When life’s pressures became too much, many turned to unhealthy coping mechanisms like alcohol, fast food, and binge-watching shows.
I’ve been in that position before.
As a coach, I engage with a diverse range of individuals, from those struggling to muster the energy for a simple walk to elite athletes seeking that extra edge in performance. The unifying thread in their success stories is action — they didn’t just contemplate change; they acted on it.
James Clear, author of Atomic Habits, emphasizes this point:
“To believe in a new identity, we must prove it to ourselves. The key to enduring success is to decide who we want to be and then validate it through small victories.”
My transformation stemmed from taking actions so minor that they felt effortless.
Let’s dive in.
Chapter 1.1: Finding Your Core Motivation
I successfully shed about 18 pounds, dropping from 173 lbs to a low of 155 lbs, achieving 9% body fat. The crucial element? Identifying your “Why.”
Instead of relying on superficial motivation, understanding a deeper reason for wanting to lose weight can provide the strength needed during challenging moments when you might consider giving up. Although I was already fit, as a coach, I realized that an additional 1% could make a significant difference. The impact of my transformation also meant improved performance in my business, allowing me to offer a better life to my wife and two children — they are my driving force.
As Simon Sinek wisely states, “If we want to feel an undying passion for our work, if we want to contribute to something larger than ourselves, we all need to know our WHY.”
Start with the smallest action possible.
You might be surprised to learn that walking plays a vital role in my fitness achievements. I have a walking treadmill under my desk, enabling me to accumulate around 12,000 steps daily, which equates to roughly 500 calories burned. It’s less about the calories and more about the simplicity and consistency of walking.
I repeat this habit daily because it’s straightforward. As Jim Rohn used to say regarding success: it’s about making a choice between two easy options.
Jim Rohn:
“Find something simple and commit to it. Easy tasks are also easy to neglect. That’s the dividing line between success and failure. My success came from not overlooking simple actions.”
Chapter 1.2: Shifting Your Mindset
The most common pitfall people encounter when attempting a lifestyle overhaul is fixating on their goals. During consultations, individuals often express desires like, “Chris, I want to lose 20 pounds” or “I just wish I could fit into my clothes again.”
While these are valid motivations, outcome-oriented goals alone aren’t sufficient. Achieving success requires a fundamental shift in identity.
Over the years, my focus has been on embodying the persona of an elite fitness coach, which involves redefining my identity beyond simply aiming for weight loss metrics.
It’s essential to remember: weight loss metrics matter, but they don’t paint the full picture. James Clear points out that many begin changing their habits with a focus on outcomes, leading to outcome-based habits. Instead, we should cultivate identity-based habits by concentrating on who we aspire to become, which lays the groundwork for sustained success.
To initiate this transformation, consider two steps:
- Define the type of person you aspire to be.
- Validate it through small achievements.
Chapter 2: The Power of Support and Tracking
Here’s where seeking help becomes vital!
I should have sought assistance from the outset, a realization shared by many. The key difference between those who achieve their fitness goals and those who don’t often lies in eliminating uncertainty by working with an expert familiar with common pitfalls.
It’s not solely about expertise; accountability plays a significant role. Like everyone else, I feel a sense of discomfort when I’m late or fail to fulfill my commitments, a trait we all share.
Utilizing a coach is the ultimate shortcut. Research from the American Society of Training and Development (ASTD) found that committing to someone else gives you a 65% chance of achieving your goal. If you schedule specific accountability meetings, your success rate can skyrocket to 95%.
This principle has long been employed in support groups, such as Alcoholics Anonymous, where seasoned members guide others through their journeys. The same applies in the fitness realm.
As I typically focus on my clients’ fitness needs, having a professional in my corner accelerated my results. It also allowed me to allocate more time to my family without the stress of planning or adhering to a strict gym schedule.
Track Your Progress
Research indicates that “monitoring your progress increases the likelihood of achieving your goals.”
Studies reveal that tracking just 30% of the time can lead to a weight loss of over 3%, while tracking 40% can result in losing more than 5%. To achieve a clinically significant weight loss of over 10%, monitoring around 70% of the time is beneficial. The key takeaway is that daily tracking isn’t necessary for significant weight loss.
For me and those I coach, tracking serves as a vital feedback loop that fosters motivation. Progress and weight loss can be gradual, and it’s human nature to doubt the process, wondering if our efforts will yield results.
When you can visually see your progress, whether on paper or through an app, it reassures you that you’re moving in the right direction, creating a self-reinforcing cycle of motivation.
Keep It Simple
I used to think that shredded fitness experts had some complex secret to their success. However, once I achieved a similar physique, I discovered that simplicity was key.
My routine is straightforward:
- I walk 12,000 steps mainly from my home office.
- I drink about 3 liters of water daily.
- I maintain a caloric intake of under 2000 calories, with occasional indulgences.
- My daily protein target is 175 grams.
- I visit the gym 4 to 5 times a week, rarely incorporating cardio.
Research shows that engaging in enjoyable activities helps maintain consistency. As a fitness coach, I often encounter individuals who believe that getting fit requires Herculean effort reserved for the few. In reality, small adjustments can lead to significant progress.
Meal Plans: A Recipe for Frustration
In my experience, meal plans often miss the mark.
People treat them as the ultimate solution, but they tend to yield quick results that are not sustainable. I’ve witnessed this firsthand with clients like Jay, who struggled to adapt to real-life situations while on a strict meal plan. After a thoughtful conversation, it became evident that meal plans often falter when real life intervenes.
What works for me is enjoying the foods I love while keeping portions in check and meeting my protein goals. I also incorporate appetite-suppressing foods like cheese and peanut butter in moderation. Basmati rice and a variety of vegetables are staples in my meals, as they are nutrient-dense and filling.
The foundation of my diet is ensuring I hit my three macronutrients: protein, fats, and carbohydrates in every meal.
Final Thoughts
I recognize that everyone has different dietary needs and may face challenges that hinder their exercise routines. My guiding principle has always been to meet yourself where you are and gradually move towards your goals.
Identify your motivation, start with the smallest possible step, determine the person you want to become, seek assistance early on, track your progress obsessively, and keep things as simple as possible. And remember — meal plans can be restrictive and often do more harm than good.
Offer for My Readers
Are you ready for a fitness transformation? Let’s make it happen! I’m offering my readers a FREE discovery call to help you tailor a plan that fits your lifestyle perfectly.
Click Here to schedule your FREE call with me, and let’s discuss how to achieve your fitness goals!
The first video, "How I Transformed My Body in 100 Days," showcases practical strategies and personal insights that can inspire your fitness journey.
The second video, "1 Surprisingly Easy Habit That Made Me Lose Weight Quickly After Having a Baby," reveals a simple yet effective habit that can lead to rapid weight loss and improved health.