SGB Fitbodies Blog

Establishing a routine is the key to success

Without a consistent routine, getting results from your exercise, no matter what type you choose, will feel like being a hamster on a wheel.

You will put forth a lot of effort for not much result. If you want to see results, a routine with structure needs to come first. It doesn’t need to be five or six days a week to get a result. Your routine can consist simply of two days a week of a structured program to start, and you will get a result.

My philosophy has always been to start small and build on it. Create a routine you know you can stick to instead of overreaching and feeling like you failed when you can not sustain it. We underestimate what two days a week can do when it is consistent and focused.

How to achieve sustainability

If we lengthen the timeline we set for achieving results from a few weeks to a few months or even a year, and give ourselves more time to establish the routine into our normal lifestyles, the more sustainable it will be.

Once it feels like a natural part of your lifestyle, then it’s time to consider adding another day or even two. Its all about consistency.

Its unfortunate in this industry that we hear the message ‘more is better’ and the faster you can do that the quicker you will get the result you want.

The message is only about the result, not about the journey to get there. There are many ways to get a result that doesn’t mean it will be healthy or sustainable. It is important to recognize that.

The truth is, if you take your time and make the habit and routine stick, it will become a natural part of your daily life. And when you get to that point, it no longer feels overwhelming – it feels right and a priority.

Our health is important. It should take priority over so many things we place above it. I think part of the reason we put it to the bottom of the list is that we feel like becoming healthy is unattainable or too much work.

I believe we need to slow things down and allow ourselves time to let things set in and take root. Establish a system then add layers. A systematic approach is a sustainable approach.

Give yourself time. Give yourself the gift of sustainability.

preparing nutritional food

Why Isn’t My Body Changing!

I workout 5 days a week, eat clean, and hardly ever cheat – WHY ISN’T MY BODY CHANGING!”

Have you asked yourself this question? Are you working hard every day but you just can’t seem to get any changes? Maybe you did change in the beginning but now, it seems like you are getting nowhere. Maybe you’re even gaining weight even though you started eating less.

I hear you, and understand where you are. I was there for a long time, and can find myself getting pulled back in that direction every once in a while. Habits beat good intentions when you aren’t paying attention.

Are You Getting the Right Information?

The messages put out in regards to losing weight or changing our bodies tend to lead us to believe the only way to accomplish this result is to do loads of cardio and restrict our calories. The problem with this recommendation is, a sudden increase of cardio, such as running or high impact activities, and a reduction in appropriate calories, will break the muscles down quickly, leaving our bodies vulnerable to injuries.

Our bodies need proper nutrition to recover and help us stay strong and pain-free. When we break-down muscle tissue we leave ourselves vulnerable to immune issues and we lower our metabolism, which makes it impossible to change our bodies. This is the exact opposite of what we want to accomplish.

The truth is, the cliché, “Less is more”, is true. The more we exercise and the less we fuel our body, the less of a result we will get. Our bodies don’t function quite as simply as calories-in and calories-out. Our bodies are a beautifully complicated system. You can count macros and calories all day long, but if you are not matching your exercise to how you fuel your body, you will forever be fighting a losing battle.

It’s All About the Right Balance

As crazy as it might sound, eating more of carefully selected choices, reducing your exercise hours, and making those workouts planned and structured, you will discover your body will begin to respond. We need to learn how to respect our bodies and fuel them so they can change, improve, and repair. If we starve our bodies of vital nutrients it can not make necessary changes. If we beat up on our bodies they can’t repair, they can’t change, and you will push yourself into a chronic state of injury and fatigue.

Losing weight, changing your body composition, getting leaner, whichever you want to call it, and whatever your focus, the rules are the same. If you want to change you must give your body the fuel it needs, the right amount of exercise, and the right type.

I would love to tell you there is a quick simple fix, like–just do XYZ and you will magically get the result you want. But I can’t. I would be lying. Everybody’s body is different because our metabolisms are all in a different state. Our metabolism is a complicated arrangement of chemical reactions affected by several factors: exercise, eating, body temperature, and most importantly, our muscle mass. This system is complex–permanent changes may take months or even years. I know that sounds depressing. But there is a silver lining. The silver lining is that you can learn how to eat more, and workout less to get a better result. And you can learn how to sustain your new positive habits and maintain the changes you have without going through a yo-yo process your whole life.

Establish Your Balance and Get Results

It requires educating yourself, learning how to prepare amazing, yummy meals in minutes, and structuring your workouts so they are efficient and effective and take up only 3% of your week. That’s about 3 hours a week to get a great result. The process itself can be simple–the work required doesn’t have to be overwhelming. The hard part is reprogramming ourselves to understand this process of change is not quick, habits are hard to change, and mind sets are even harder.

This is why we need to give ourselves longer to achieve the goals we want to achieve. You need support and encouragement along the way, and solid strategies that work. Results come in the mundane, everyday, consistent strategies that are not flashy or sexy. They won’t get millions of likes on Facebook or Instagram.

Our Functional Fat Loss Program encompasses everything I’ve mentioned. It is the complete package. If you are ready to commit time and effort into yourself, go to our website