Rule 10

Rule 10 that I am in practice of as part of my #selfcare and #selflove!

You may have noticed, how could you not, right:) that I post a lot about #selfcare #selflove because it is the foundation for a strong sense of #selfworth #selfesteem and #selfconfidence

99% of those who lose weight- 99%- not only gain back the weight they lost, they gain even more fat.

Without a doubt history has proven that dieting does not work! In fact, America got fatter as more and more dieting fads came on market.

Now America is at a whopping 72% obese, overweight/fat, skinny fat- people in poor health and fitness! More shocking is that percentage is climbing rapidly each year!

Diets are popular because people want that “magic pill”… they want instant gratification. Diets fail because people do not create nutritional habits to support their weight/ fat loss. Once they lose, they return to their old habits and are surprised they regained plus.

There is no magic pill!

Diets do not work!

It is because there is no magic pill and diets do not work that I focus so much on #selfcare and #selflove because those two powerful statements when put into action are what create new habits that not only support weight/ fat loss, continued practice of #selfcare and #selflove creates habits that maintain weight/ fat loss.

To create lifestyle change to support your health and fitness goals… and your body goals it takes working on ones mindset around food, around body image, etc side by side while creating new nutrition habits.

It’s not about deprivation- its about adjustment from the wrong fuel to the proper fuel. My clients struggle to eat all they are suppose to eat each and every day to heal the damage caused by the poor habits they are putting behind them and to properly fuel the body for the best results from our workout sessions. They struggle not only because it is a lot of food and proper fuel satisfies and fills the body where improper fuel does not creating more cravings (those high’s and low’s)- they struggle because mentally they feel like the only way to lose weight/ fat is to deprive themselves.

There is a lot of mindset work that takes place in every person who loses weight/ fat that keeps it off. Without the mental adjustment the likelihood they will maintain the results is 1% because remember 99% of people regain plus.

Who percentage party do you want to attend? The 99% club or the top 1% club?

It is your choice!

My nutritional guide is so complete it even gives you best cheat options, best alcohol practices, etc because it is never about perfection, it is about progress. For options on purchasing my nutritional guide separate from training options check out https://onebadassbitchfitness.wordpress.com/training/alexiss-eat-to-lose-nutrition-plan/

You may recall that my nutrition rule came before exercise; in fact, I have not even addressed exercise yet. Why, because you cannot out work a bad diet in the gym- it is not possible!

Proper nutrition heals, proper nutrition prevents chronic illnesses and so many diseases, and proper nutrition fights by building a strong immune system.

One can return to their genetic frame less bone density loss and atrophy from sedentary lifestyle through proper nutrition alone without any exercise.

This does not mean exercise is not important- it is! Just for different reasons!

So now that we have an understanding on the mental preparedness and mindset work we have to work on for lasting success, we are understanding the importance of proper fuel in the body, and we know our current state of health aka knowing our numbers we are ready for my rule 9 that I am in practice of to get into great health and fitness, maintain great health and fitness, and continued to build even better health and fitness is exercise.

What is proper exercise?

Well, science and medical research shows that proper exercise has a foundation of strength training because it is building lean muscle that protects our bone density and prevents bone loss as we age.

I have repeated often that it is muscle that pulls the body in nice and tight, it is muscle that creates a fat burning machine, and it is muscle that allows us to sculpt definition and shape beyond our genetics.

Genetics is our blank canvas. It is what we do with strength training that sculpts the work of art we want to see in the mirror.

A strong well sculpted body without a strong heart is pointless because the point is to build our best health and fitness ever and by doing so we build our best body ever. We can flip it if it makes you feel better:). By building our best body ever we will built our best health and fitness ever.

Second to strength training, we want to incorporate a form of cardio no less than 30 minutes 4 days a week. If you have a fat loss goal I would say no less than 30 minutes 5 days a week and not before strength training- always after- more on that later. This is what strengthens our heart muscle.

If we ARE working on our mindset;

If we ARE fueling to heal, fueling to lose fat, fueling to build muscle, and fueling to have have safe and powerful strength training sessions;

If we DO know our numbers (current state of health);

GOALS will 100% be reached- no ifs, ands, or buts! If and only if you decide and then commit to the self accountability, self responsible, and self ownership necessary to practice a high level of #selfcare and #selflove to create the changes.

We all benefit from the additional accountability of health and fitness coaching that includes strength training. However, without taking that personal accountability, personal responsibility, and personal ownership of your choices each day YOU are not setting yourself up for success.

Is that okay with you?

If you really want the body you talk about, the health and fitness you crave, its not okay with you so take action.

You have so much to gain because when you practice #selfcare and #selflove at the highest level and reach your health and fitness goals you gain so much more!

That includes improved #selfesteem #selfworth and #selfconfidence

… and that my friends is priceless.