4.Feb.2016

 

NUTRITIONAL GOAL SETTING

I know we all hear it 1000 times that consistency is key for weight loss and fitness goals. But how can you be consistent if you aren't sure where to start or you're struggling to stay on track?

The best way to implement consistency is by setting a small daily and weekly goal. So let's say you have a goal to lose 10 pounds in hopes of increasing your athletic performance for a future CrossFit competition. You've struggled off and on with your diet but do GREAT with working out.

STEP ONE:

Locate what is keeping you from meeting your weight loss goal. What unhealthy food choices do you make? Do you eat out of emotion, celebration or boredom? Ever find yourself eating excellent during the weekdays but allowing yourself to eat whatever you want on the weekend because everyone else is? Locate YOUR trigger points and address them SLOWLY and HONESTLY.

Sometimes it’s more than what you eat. It might be a bad habit, emotional stress or lack of support that triggers some negative reactions in your body inhibiting your weight loss goal. So, the first step is to make sure you understand and embrace what’s keeping you from achieving your goal.

STEP TWO:

Once you identify what’s keeping you from meeting your weight loss goal, make ONE small change a week that PROPELS you TOWARDS your goal. To give you an example, let’s say you realize your cheat meal or cheat day is keeping you from shedding those few extra pounds (This is the first step, you located the problem). The second step is making the choice to be CONSISTENT with your diet by eliminating your cheat meal or cheat day.

Sounds easy, right?

It's not always that easy since your cheat meal is what kept you going each week. So instead of saying "alright no more cheat meal", SET A REALISTIC and ATTAINABLE GOAL. Allow yourself a cheat meal of all HEALTHY food. Allow healthy carbohydrates, fruits, vegetables, organic and free range meats. Have a dessert but just make sure it's made from REAL FOOD.
By setting a small weekly goal, and meeting that goal, you gain confidence that you can do it!

Nutritional Consistency is like a muscle, if you don't train it according to the demands of your body and goals, it never gets easier and always feels like a struggle. So execute your goals in strides and allow yourself time to build up your CONSISTENCY MUSCLE!

Nicole Kale

nicole@beyondweight4life.com 

 

 

 

A1. 3x30sec AMRAP: hanging knee raises
*rest 30sec
A2. 3x100m farmer carry (HAP)
*rest 60sec

B. 5 sets @ FULL EFFORT:
-12 russian kb swings
-20' shuttle sprint (20'out/20' back)
-12 np burpees
-20' shuttle sprint
-12 air squats

*rest/walk 3min b/w sets

C. 10-15min cooldown
(walk/light jog/AB/row)

A1. 3x30sec AMRAP: T2B
*rest 30sec
A2. 3x100m farmer carry (HAP)
*rest 60sec

B. 5 sets @ FULL EFFORT:
-12 russian kb swings (53/35)
-20' shuttle sprint (20'out/20' back)
-12 np burpees
-20' shuttle sprint
-12 air squats

*rest/walk 3min b/w sets

C. 10-15min cooldown
(walk/light jog/AB/row)