By Angela Kerrisk, Activate Fitness
For most people the idea of weight loss comes with an end date for example you just "want to lose 5kg" - then you do, and then what? You go right back to what you were doing before.
In most cases, that 5kg is back faster than the time it took you to lose it. So why is it so easy for us to gain that weight back?
Consistent, long-term weight loss and healthy eating can only be maintained when we use accountability tools to keep us on track long term. Without accountability, we don't have that little voice saying, "make the right choice, you will be happier later".
Accountability can come in different forms, and using several will help keep you on track.
Nutrition Challenge: A challenge or one month of nutrition coaching will help you get started, but it is important to continue with monthly coaching to ensure you are on track.
Ongoing Nutrition Coaching: Ensures you have a person checking your habits, food logs and helping you work through challenges. Your nutrition coach will also guide you to make the right choices on a daily basis.
Updating Your Goals: So you reached your goals, short or long term. Now what? Revise your goals so you have something to strive for.
Accountability Partners: Find someone who has similar health goals as you. Check-in with each other periodically so you don't feel alone in the process.
Periodic Biometrics: Monthly biometrics allow you to make sure that what you are doing is working. Without biometrics, body fat and muscle can change depending on your workout schedule and eating. At Activate we use a top of the line In-Body Scanner which measures; bone mineral, muscle mass, fat mass and a whole host of other metrics, so we simply aren’t making guesses and only looking at weighing scales weight which alone, isn’t accurate.
Food Logging: You met your goal, so you want to treat yourself. It is OK to have a treat and move on, but make sure you continue to log your food so that you do not go overboard. Food logging shows you the real impact of that treat.
Weight loss should never be the end goal. Keeping the weight off, continuing to build muscle, and feeling good overall can only be maintained with accountability tools.
How are you going to keep yourself accountable?
If you are looking for a steady hand to guide you through your nutrition journey we currently have a waiting list for places in our September intake. If you are interested, please schedule a free consult at www.activate.ie.
Top tips for autumn health and fitness
By Brian Foley from Activate Fitness We’ve found Activate clients usually like to refocus on their goals as summer draws to a close, so here are some tips for autumn health and fitness. Something about the season change always motivates people to create a routine that usually lasts from now until the holidays. With all […]
By Brian Foley from Activate Fitness
We’ve found Activate clients usually like to refocus on their goals as summer draws to a close, so here are some tips for autumn health and fitness.
Something about the season change always motivates people to create a routine that usually lasts from now until the holidays.
With all the change and flux over the past 18 months, your routine might be a little different this year. However, that’s no reason to avoid revisiting your goals. As always, we’re here to help. At Activate we’re challenging ourselves to do Goal Review Sessions with as many members as possible in the next six weeks.
We’d love to sit down with you to make a plan. If there are any new challenges in your life – working from home, lack of child care, etc – we can help you find ways to prioritise your health and fitness.
Here are a few simple things to keep making progress:
1. Schedule your workouts
Things are going to get busy in September so pull out your calendar and schedule your workouts. Once you have them booked, treat them like important appointments that can’t be moved. This is key to building your routine as kids go back to school and job stress increases.
2. Get fitness out of the way earlier in the day
Most people find that getting a workout in early in the day “sets them up”. This can be true, but having that non-negotiable time is vital regardless of whether its morning or evening. If you tend to get to the afternoon slump and the idea of a workout slips down the list of priorities and sometimes doesn’t happen at all, start working out before work and stop it becoming an issue!
3. Pack your gym bag the night before
This is a small thing, but it’s super effective. If you’re scrambling in the morning, the kids are crazy, and you’re running late, you might say “forget it” to fitness if you have to pack a bag. But if it’s sitting by the door, all you have to do is grab it. Better yet, put it in the car, so there’s no chance you forget it. An emergency measure: Always leave some “backup” clean workout gear and shoes in the car or at the office, so you’re covered if you ever forget the gym bag.
4. Prioritise nutrition and rest
If you’re feeling burned out, you can do wonders for your health just by eating well and getting a little extra sleep. Resist the urge to order the 10pm pizza. Get healthy meals planned and then get to bed on time – or even earlier if you’re feeling run down. If you absolutely can’t find time to work out, sleep and nutrition become even more important.
5. Get some healthy snacks
Many trips through the drive-through are caused by hunger and desperation. You can often avoid them by getting some healthy options in place so you’re prepared when hunger strikes. Maybe keep a box of low-sugar, high-protein bars at the office, or put a few healthy frozen meals on an “emergency shelf” in the freezer. You can always keep fresh fruits and veggies on hand, but a few non-perishable backups will help you double down on healthy eating when time is tight.
6. Tell your coach how you’re doing
We are here for you! If you’re having a great day, let us know. If you’re struggling, we want to know about that too because communication is critical. This will help us tailor our service to give you exactly what you need each day.
Now is the best time of year to set yourself up for solid routine as winter draws closer. If the pandemic has thought us anything, it’s that health and fitness should be an integral part of our lives.
Universal Contour Body Wrap
By Jill O’Donoghue from Killarney Toning and Beauty Studio After the busy warm summer, the kids are now back to school so you might have a little extra time for some constructive pampering. Having a body wrap can be amazing for your skin, and also for inch loss and detoxing. If you’re looking for a […]
By Jill O’Donoghue from Killarney Toning and Beauty Studio
After the busy warm summer, the kids are now back to school so you might have a little extra time for some constructive pampering.
Having a body wrap can be amazing for your skin, and also for inch loss and detoxing. If you’re looking for a treat now that you have time as you are back to a routine, this might be the thing for you. With our renowned body wrap, you will be covered in sea clay from head to toe. The clay itself contains bentonite for excellent draining properties, magnesium sulphate for stimulation and exfoliation, magnesium chloride combats stress and fluid retention, zinc oxide which is anti-inflammatory, and sodium chloride for tightening skin.
It’s hypoallergenic, not tested on animals and all natural ingredients. It can be very healing on skin suffering from psoriasis or eczema, with stretch marks or loose sagging skin from losing weight or having a baby. It’s also suitable for both men and women that are looking to kick start a weight loss programme or just a feel-good treatment.
Along with clay, we use a specific wrapping technique with bandages, to lift and tighten the skin and help to contour the body shape. Also, there are electrical straps with a faradic current stimulating blood flow to aid excretion of toxins which helps the anti-cellulite effect and detoxification process. Anyone that has ever tried to lose a few pounds or diet knows that a good detox sets you up to lose weight more efficiently. Finally, you are cocooned in a heated blanket, to help you sweat out any excess toxins. The heat of the blanket helps to open the pores and allows the active sea clay go in and absorb the toxins at a deeper level. Overall it is a very enjoyable and effective treatment.
There is a specific three-day detox to follow directly after having the wrap. For more information or to book an appointment, call Jill on 064 6632966.
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