Fitness as an Integrated Process

Good Morning!

As I am progressing as a trainer, my learning curve continues to be exponential, however, I do believe that I am catching on very quickly. I will say that my advancement is in part due to all of you who continue to ask really great questions. I might not have all of the answers and you know that I am honest in my reply, but I will do extensive research in order to help each and every one of you.

This week there were two most asked questions. First, "Why am I not seeing measurable results? Second, "What should I be eating to see more results?"

I am going to address both questions simultaneously.

Fitness is not only about going to the gym and watching what we eat. It truly is a science, a strategic game plan of several variables. Even as a fitness professional, I still ask the above questions to myself when not seeing results that I would expect to due to all of my hard work in the gym. It's not an easy process nor system to understand. In my experience the most important fundamentals to the system are as follow:

Realistic Goals and Timelines
Proper Nutrition
Alcohol Intake and Sugar Consumption
Intensity of Exercise
Internal Thought Process and Problem Solving Skills
Occupational Stress and Relationship Stress
Physical Rest and Sleep
The ability to cope with the rise and fall of life

Weight loss and long lasting results are not simple. It's not just based on your time in the gym and a low calorie meal plan. If it was, then we would not be facing an alarming epidemic in our country! I say this to reiterate that it is an inside out process. I know that I am a three dimensional thinker. To me it's far more than the physical. Our thoughts control our body! Our body is a blue print of our mind. I truly believe this!

Fitness is an integrated process. It's a step by step strategy that is continuous. Yes, we are working hard to see obtainable, long lasting results. But it's the process that is the most important, for this again is continuous. Results are our motivator, but these will rise and fall as the demands of life become exponentially more exasperating. The key is that we understand this, adjust our goals to the rise and fall, and continue to put our best foot forward to making fitness a lifestyle. It's a learning process that never stops! I am still learning every day a new fundamental that influences my results in the gym and the many different ways my body responds to exercise.

My suggestion is that you find internal comfort in the process of living a healthy lifestyle. Understand that there will be days that you fit in your "skinny jeans," that cardio seems effortless, that making it to the gym after work is no problem, and that when you look in the mirror you actually like what you see. But on the flip side, and this is the most important, understand that there will be days that you want to give away your skinny jeans because you feel that you will never fit in them again, that your cardio sessions feel as though you have 10 bricks attached to your body, that making it to the gym at all in a week is impossible, and that you want to break the mirror in your house but refrain from this due to superstition.

This is reality! This is life! And you can accept it or you can continue fighting it! Resistance is just that. It involves fight and an inability to cope. This will halt the results process. I have found that when ever I am resisting change or resisting the need to change my overall results from my work in the gym are hindered and become nearly impossible to recognize.

Know that I am right there with you! Just because I am in shape and have successfully made fitness a lifestyle it doesn't mean that it is a continuously easy process for me and that I do not wrestle with the above fundamentals. We all have our insecurities! We all have our individual struggles. We all have our setbacks! It's how you respond to them that defines the fight within you. So today I ask you:

What are your short term and long term goals?
What is your realistic exercise frequency for the upcoming week?
What is your nutrition game plan? Are you preparing your meals for the week or have you mapped out a nutritious strategy to a successful lunch hour?
Have you set aside a time for yourself to think, relax, and recover from the daily stress?
How much are you willing to sacrifice to obtain your goals?

Without a game plan and a written out strategy that defines your goals your progress will be limited. If you cannot see your goals, you will not obtain your goals. We don't have to micromanage the process of health and fitness, but we do have to be in control of it.

Nutrition is a continuous, evolving process as well. It is one of the most important elements to obtaining the results you desire. It's the most scientific fundamental influence in the exercise process. My knowledge is limited, and professional liability only allows me to suggest, not prescribe. However, I do know that you have to feed your body to fuel your body to lose the unwanted weight sitting on your muscles and bones. This might not make sense to you, but if you are working hard in the gym and then keeping long hours at work and with your family you have to give your body the food it needs to have the necessary energy it requires to keep up with the increasing demands of life.

Be realistic!!!!!!!!!!!!!! Know that the girls on the magazines are dieted down. They limit everything! They do not indulge. "Dieting" is 90% of their life. This is not fun, nor a long lasting strategy! Food is Power and Energy! You need proper nutrition to fuel your body. Have each meal consist of protein, carbohydrates and healthy fat. Follow the fist size approach to portion control. Eat until satisfied, not full. Eat 5-6 small meals a day and do not wait until you are hungry. Once you are hungry, your body goes into starvation mode (fight or flight) and will store what you are putting in your body. One and a half hours before exercise eat a small snack that consists of carbs and natural sugar, like an apple and a piece of string cheese. This will give you the required energy to keep up with the intensity of your exercise. Eating after exercise is extremely important!!!!!!!!!!!! Your body needs nutrition within 30-60 minutes after exercise. And it needs to be quick absorbing nutrition. For example, a protein shake or 5 oz of a protein source.

I know that at times it is frustrating and confusing. Again, fitness is an integrated process that consists of numerous variables that will rise and fall with the stressful demands of life. We will not be able to be in control of everything, but we can be in control of our effort to continue doing our best, and know that even our best rises and falls daily, weekly, monthly, and annually.

Keep asking great questions. Continue moving forward. And remember to first and foremost enjoy the process of getting fit and healthy.




Chelsea Paul
Fitness Specialist