We live in an “I want it now” society and every weight loss reality show on TV ingrains the belief that it is normal to lose 10 pounds in a week or better yet, 100 pounds in three months.  Friends, this isn’t reality, it isn’t at all healthy (but that’s for another post!) and it certainly isn’t how weight loss works for you or me.  Still, this is the mind-set for most people when they come to develop a weight loss plan at Integrated Wellness Concepts. Unfortunately, it is a mind-set that most often ends  in frustration, self-sabotage, and ultimately failure.  Why?  Because they believe they can change everything about how they work, eat, exercise and live overnight and this just isn’t the case.  I would liken it to the ice bucket challenge because trying to change your entire way of living overnight is shocking to your system.   It is also important to note that this kind of radical change very rarely works long term.

Normal, healthy weight loss is 1-2 pounds per week.  This is a scientific fact so when someone comes to you and claims they have dropped 5 pounds in week it is most likely they have shed water weight because unless that person is morbidly obese, 1-2 pounds per week is what you should expect.  This is the #1 frustration for many because they want that 20 pounds off NOW and do not want to hear that in 
10-20 weeks they will be able to reach their goal….if they stick to their plan that includes exercise, proper nutrition, recovery, stress management and appropriate supplementation.  I have seen the disappointment in their eyes when after a solid week of exercise and clean eating the scale shows 1.25 pounds gone which is quite an accomplishment.  

Financial celebrity Dave Ramsey preaches small wins to get out of debt.  To paraphrase Mr. Ramsey:  If you are $100,000 in debt, quit trying to pay off $100,000 overnight.  Start by paying off a small bill or credit card balance first and get what he calls a small win.  Winning feels good no matter how small it may be.  There is also a mind-set shift when we win (“I’m a winner!” “I can do this!”) and momentum 
starts to build.  Take this same analogy and apply it to your weight loss efforts.  If you have 50 pounds that needs to come off, why aren’t you celebrating the fact you lost that 1.25 pounds last week instead of scoffing at the scale?  That is a small win that when replicated weekly will not only produce the result you are after but will reinforce healthy habits into your lifestyle.  These behaviors will also reduce the likelihood of you quitting or falling back into older habits that will result in re-gaining weight you have lost.

We currently have coaching clients who for the first three weeks of their weight loss plan are exercising 30 minutes three times a week and drinking a Designs for Health Whey Cool protein shake for breakfast and they are thriving.  In fact, they are ahead of where most people who try to change everything overnight are in their mind-set to change because the changes we are giving them are small, yet 
challenging; especially if you don’t exercise or eat breakfast.  We give them just enough to challenge yet not overload their lives. This is SO important!  While this sounds easy, there are still barriers (work, traffic, family, motivation) they will have to maneuver through.  When they feel they have mastered the first phase, we add a component; like adding a piece of fruit for a mid-morning snack. 

Does this sound like the baby step solution to weight loss?  In a lot of ways, it is.  We aren’t interested in helping clients do some silly fad diet where they will drop a ton of weight only to watch them re-gain it plus ten pounds more.  The systems we help clients create are calculated, personal, and when done correctly, will improve their health from the inside out by creating a body that works for them instead of against them.  At the same time we strengthen their resolve, mind-set and self-esteem.

If you have been struggling, starting/stopping your routine or you feel that reaching a healthy weight is impossible; know that the power to change has been inside you all along.  It is simply a matter of altering your perceptions and applying the simple strategies that will impact weight loss and long term health.

HEY, click here if you want to see an easy trick to rock hard abs. Alright, now stop clicking, it won't take you anywhere. That was a joke but you see ads all over the Internet promising the easy path to a bikini-ready body in 3 easy payments of $29.99. Friends, there is no easy way to get rock-hard abs. We are in that time of year is when many will start looking for pills, supplements and other products that promise immediate results with little to no work. The reality is they don't exist. But there is a logical approach to getting started this New Year and I have five solid tips to help get you started.

Step one is to have a plan. If you don't have a plan then you are planning to fail. I cannot emphasize this enough. What are your goals? Do you want to get stronger? Do you want to lose weight? 

The next step is to write a program or find a fitness professional that can write a program that addresses the changes you will need to make to accomplish your goals. Plumbers fix your toilet, roofers repair your roof and accountants prepare your tax return. Investing in an experienced, certified fitness professional will allow you to create a program that gets you the best results in the shortest 
amount of time. It’s what we do and I would be willing to bet that I can help you find at least 10 ways we can make your workout better in only one session.

Step three: you have to eat clean! “Nick, I know what to do, I just don't do it...” is a quote I hear from almost every new client. Proper nutrition is more than just knowing what foods to eat. It also means changing the behaviors that make it easy to resort back to a bad diet. My advice on nutrition is to choose goals that are easily attainable and allow you to build on them from week to week. For 
example, a good goal is to add more fruits and veggies to your daily diet. Instead of saying, “I’m going to eat 6-9 servings every day!” Start with “I’m going to add 1 fruit or veggie to each meal”. Once that goal is a habit, you can increase the next week to adding one more fruit or veggie a day. See? It is easy to attain and easy to progress from week to week. I also recommend speaking with a Registered 
Dietitian who has experience with weight loss and sports nutrition.

Step four; I want you to go to sleep. Seriously. No one thinks about the importance of recovery. We break down muscle in the gym so that it can rebuild itself stronger than before. Sleep is when your body releases growth hormone to re-build lean muscle, as well as making the connections in your brain to make your new habits and knowledge permanent. You could have the best trainer, program and 
facility but without proper rest you won’t get the best results. I'm talking about giving not only your body time to relax, but also your brain. Exercise is as mentally taxing as it is physically. Get your sleep. I know it's not always easy but strive to get 7 1⁄2 to 8 hours every night. 

Step five is to be stubborn and be persistent. We live in a society that is wants it NOW! Fitness isn't a quick fix; it is a lifestyle. If you don't have the drive to push past the “This is too hard” or the “I'm not really seeing much in the way of results” then the plan, nutrition changes, recovery and all the goals will go out the window. Friends, exercise is going to be tough, changing the way you eat will be 
very different than what you have done in the past. The first couple of weeks will be challenging. Don’t let negative self-talk derail you. Instead of saying “I am so sore” try “I am really feeling muscles I haven’t felt before so this must be working!” Even when you do everything right, you will probably not see physical change for 6-8 weeks. Focus on small victories to keep you motivated until you do.

Is this this the definitive list of fitness tips for your New Year? No. Every person who reads this may implement these tips in a slightly different way and that is okay. It isn’t “Nick’s Program.” It’s your program. All I do is give you the parameters, the structure and a gentle push down the path of change. The New Year is here. Stop making excuses and start making changes in your life. One of my 
favorite quotes is “There is no food that tastes as good as Healthy feels!”

Jump Start Special: Get 2 semi-private sessions, a nutrition coaching session, 
and 2 weeks of unlimited group training for $79.99. Call Nick at 314-FORWARD and get started today!

Haven't we done this before?  Social media is blowing up right now with resolutions!  Weight loss, financial freedom, 5K's and more but a funny thing happens between the champagne-induced motivation and the moment you set forth to accomplish your monumental feat...you quit.

It doesn’t matter how big of a mountain you are wanting to climb in 2015 but what is crucial is to have sensible and realistic strategies 
you can implement that will systematically lead you down the path to achieving your goals.  Are you ready?  Follow these four steps to 
success:

1. Drop the resolution but set goals: Resolutions are just talk.  Goals, when set properly, are the real deal. Set both long and 
short term goals using the S.M.A.R.T. method.  

This means your goals are: 
Specific
Measurable
Achievable
Realistic
Time Specific

2. The journey vs the destination approach: Your long term goal (losing 50 pounds, saving $1,000 dollars, getting a promotion) is the destination.  The short term goals (exercising 4 days/week, saving $19.23/week, starting a master's degree) is the journey 
that gets you to the destination. 

3. Master then move forward: How many times has the "I'm gonna change everything about my behavior, habits and lifestyle" worked longer than 5 days?  One of the key concepts we promote is to start with 1-2 small strategies you can implement without too 
much upheaval in your current routine.  Once you master those strategies, you add another.  For example, if you currently eat no fruits or vegetables you will fail if you try to flip the switch and attempt to consume 6+ servings a day.  Instead start with one fruit 
serving.  When you have easily assimilated that into your daily life, add a spinach salad and so on until you are consuming the recommended daily amount.  This approach can be used with any strategy.  Start slow and finish strong!

4. Celebrate the little things: If you are expecting the overnight transformation coupled with a 20 pound weight loss after 4 exercise sessions you will be very disappointed.  Be prepared to work 4-6 weeks before you see physical change but if you are consistent 
with tips 1-3 you will see and feel changes such as:

 More energy

 Better sleep

 Greater self-esteem

 Lower blood sugars (if diabetic) 

 Lower blood pressure (if you have high blood pressure)

 Enhanced mood

These small victories will be what motivates you to continue past the 1st four weeks until you see a noticeable change in the mirror!