"Back to basics" - Such a simple statement with such a profound message. How many of you feel stuck, whether it be in your fitness/health journey or your mindset? Change is hard, but not as hard as being stuck in the hamster wheel doing the same thing over and over again waiting for results that never happen. Going back to the basics helps strengthen your foundation for change.Such a simple statement with such a profound message. How many of you feel stuck, whether it be in your fitness/health journey or your mindset? Change is hard, but not as hard as being stuck in the hamster wheel doing the same thing over and over again waiting for results that never happen. Going back to the basics helps strengthen your foundation for change.
The first small change you can implement is how you approach your workouts. What kind of foundation does your body have to work with/against. Your body structure, technical ability, experience, strength, controlled mobility, injury history, and self-belief all contribute to how efficiently you move. Do you mindlessly just go through the motions that your coach is instructing you to do? Or, do you connect your mind to your body to perform what they are asking? What muscles or part of the body do you feel while doing the exercise? Are you moving pain free, or in a full range of motion? Are you listening to your body speak back to you? Set the intention to connect your mind and body every time you set foot in the gym. It will take time, but with practice these small changes will yield in big results over time. And remember, your coach is there watching how you move and will guide you with what exercises are best for where you’re at.
Next, small changes to your diet can have a huge impact on your results. First, you need to know or go back and identify the results you are looking for. Have your goals changed? Do you want to build muscle or lose fat? The best place to start is by tracking your calories. This will help identify any habits that you may not realize you have or developed, as well as providing a good snapshot of where you can make small changes. You should start by looking at protein/carbohydrate/fat intake, meeting/exceeding caloric needs, and identifying nutritional gaps. I like to use the MyFitnessPal app, which makes it really easy to track, and allows your coach to access to help you even more!
If you aren’t experiencing results with your nutrition, it would be a great time to sit down with your results coach to identify tweaks that can be made. Also, keep in mind that it’s a slow process, but quitting or avoidance won’t speed up the process. If you have been tracking your calories for a while, go back to your weeks that you had success and see how you can implement some small changes from that week. Remember to give yourself time, grace and forgiveness.
Finally, mindset will help you stay motivated to stick to the small changes. Set an intention for success in your everyday routines. Review and revise your goals often and focus on fluidity instead of rigidness. Have a vision of where you see yourself when you reach your goals. Be honest with yourself, start small, and be consistent with your changes. And be patient, because it actually takes 66 days to form a habit. You may need to re-start several times before it feels natural. By getting back to the basics, you will strengthen your foundation for success!
Now that we have entered the Ignite phase at Fuse Fitness Coaching, it’s a great time to get back to the basics! If you want to learn more or want help with identifying where to start, reach out to one of your Fuse Fitness Coaches to schedule a time to chat.