A couple of days ago, a fitness professional was spruiking his “quick fix” Summer Shape Up program on the radio and it got us thinking: “Summer is less than a month away, is this guy setting his followers up for failure?” To answer our question, we turned to Pinnacle Caribbean Park Coach, Dave Carman

In short, my answer is: Yes. Any fitness program needs to be viewed as a lifelong commitment to health and wellbeing. For some people – especially those who have been inactive for a long time – that might sound exhausting but this sort of thinking is actually more conducive to achieving results both short and long term for the following reasons:

1) Adding another deadline to our already time-poor society adds another stress, and as research shows, stress = weight gain! Extend the timeframe and suddenly you keep up good habits long into Summer, the festive season and beyond!

2) Put unrealistic expectations on people in the first stages of their fitness program and guess what happens when they don’t achieve the weight loss/muscle gain/ or love of fitness they were promised? They give up on themselves.

That’s not to say you can’t develop good habits in a short timeframe – you most definitely can! That’s the difference between programs offered at PinnacleHC (such as the 28 Day Game Changer) and others in the market. The 28Day Game Changer is ALL about offering the highest level of support and education to set people up for long-term success. It’s as much about changing mindsets as it is about fitness – maybe even more.

It’s also important to me that we use the right language with people so they’re not set up for failure. To use language that makes someone who is currently in poor health expect they’ll be in great shape after a couple of weeks can be so damaging to their self-confidence – especially when they don’t achieve what they expected to in the end. Therefore, I would rephrase the original question to: ‘Can I really be healthy for life

DAVE’S TIPS FOR BEING HEALTHY FOR LIFE

Drink more water than you’re drinking now
H20 helps flush out the nasties in your system and regulates many of the key metabolic functions of your body

Find Stress Managing Techniques that work for you
Cortisol, the stress release hormone, is one of the key hormones related to weight gain. Reduce stress and watch your waistline reduce without the need to do 100 sit-ups a day! Quite often we get stressed because we aren’t losing weight so if that’s you, try implementing self-love strategies such as making positive self-talk a part of your every day AND extend your weight loss timeframes (see point 1 above if you’ve skim read to here)

Recruit an Exercise Partner 
It can be a Personal Trainer, a gym buddy, a walking friend, a bike riding group – anyone to keep you accountable. Plus, exercise is always better together!

Add Resistance Training 2-3 times per week
Working out at a fairly high intensity means not only do you burn more calories during the session, but post workout too!

Portion control 
Most of us have eyes bigger than our stomach and often we’re not even aware of the number of calories in our foods. Using a monitoring device – such as PinnacleHC’s Nutrition App – can help you stay on top of your calorie intake. Eating less calories than you burn is still the best way to reduce weight & body fat – provided you’re eating plenty of protein, fresh veggies and doing your weights!

Dave is available for 1-on-1 or 2-on-1 Private Coaching sessions at Pinnacle Caribbean Park. When he’s not specialising in Strength & Weight Training, High Intensity Interval Training, Boxing, Functional Movement or Health Coaching, he’s playing cricket, talking about cricket or thinking about cricket!

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