Tag Archives: honesty

How many calories in a cinnamon latte?

Is tracking calories worth it?
 
A question many ask.
 
To be fair it’s such a minefield it is easily understandable why people suck at it.
 
From years in the trenches I can tell you that knowing all your numbers does have a place, however it’s not the be all end all, not really.
 
Keeping diaries is something I’m a fan of.
 
Not specifically for getting every calorie by the number, in fact it’s more for having people try to be more accountable.
 
It also allows me as a coach to see what is written down and then look at the person to see if things marry up.
 
If they don’t then we can sit down and have a chat about all the possibilities.
 
Long story short it is often that they are missing things out or just lying because they want to look like they’re being good and not let me down by admitting they are struggling or snacking.
 
Once we break this mental barrier they have real progress can be made.
 
You’d be surprised how many people are scared of letting others down, as such they will lie about who is really going on or ghost.
 
Some will say that they struggle with fitness and making change because they feel as if everyone is judging them, shaming them etc.
 
I have a notion for you to consider on this.
 
No one can make you feel ashamed of anything unless you yourself know what you’re doing is shameful.
 
That’s just how it works.
 
Take not shifting excess fat for example.
 
The common reason; the person is in a positive energy balance (or maintenance), fact.
 
Putting all the other reasons to one side, this is the crux of it all, once people admit this to themselves real progress can be made as to why this is the case.
 
Just because it’s the reason things are not moving that doesn’t mean it’s the why behind it all.
 
The why could be emotional, habitual or a whole host of other reasons, and once all the bullshit is stripped away we can start finding out and really making progress.
 
Opening up for many is hard though.
 
No one wants to feel vulnerable.
 
We need to address this before we can really move forwards, you owe it to yourself to be happy, really, you do.
 
As a coach I desire the best for people.
 
The problem is that people are idiots who get in their own way all the god damn time.
 
Ugh…..
 
You can have all that you seek if you will get over your issues and just accept shit happens and we can’t dwell on it, not if we sant to make any meaningful growth in life.
 
So, is tracking calories worth it?
 
Yes and no, what is really worth your time and attention is achieving a state of self love, self appreciation and self acceptance, because once you’ve cracked those you’ll no longer have the same fears and be less apprehensive about being honest with people and more importantly yourself.
 
If you still currently lie to yourself about what you eat, do in training or general life then you’ve got more pressing matters than how many calories are in that cinnamon latte.
 
(It’s around 130, just incase you wanted to know.)
 
Enjoy,
Ross

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Guess who’s fault it is….

Morning All,
 
There is always a decent amount of talk on here about training, occasionally there is even nutritional information.
 
All of it is based on what a great many people have done in the past and succeeded with.
 
Now before you start screaming at the screen “Everyone is different, we need to find what works for each individual”, you’d do well to keep this thought in mind.
 
– There is a high probability that you’re not special, or as unique as you think.
 
It might seem like a horrible thing for some to hear, however it is quite true.
 
For example, I have yet to see someone who doesn’t make progress on a solid 6-12months of 5×5 when programmed correctly. Or a person to not make positive body composition changes by improving food quality and keeping a food diary.
 
Yep, we all fall in to this part of the bellcurve.
 
Of course there are some people that are on the fringe and known as hyper-responders & non-responders, however for the most part I’m willing to be that’s not you.
 
Why would I make such an assumption?
 
Experience, a lot of experience.
 
If you were truly one of those you’d be easy to spot. You know the types, those who can’t lose fat regardless of what they do, or those who can’t build muscle, the ultra rare ones.
 
That’s not you, as such here are your answers if you think those are you:
 
Weight/Fat Loss not happening = you’re consuming too many calories & under stimulate your body in training, fact.
 
Weight/muscle gain not happening = you’re not consuming enough calories & under stimulate your body in training, fact.
 
Two very hard pills to swallow, even if they’re sugar coated too.
 
I get it you know. Why you want to be that exception to the rule. To be the one that truly has the world & it’s dog stacked against you, it’s easier to have that as an excuse than to accept the horrid truth; it’s your fault because you’re not doing what you’re supposed to be doing.
 
How do I know this?
 
I’ve been that person.
 
In my early teens I was that guy, the one who said “I can’t gain muscle because of my crappy ectomorphic genetics.” this, was rubbish, the truth was I simply wasn’t doing want I needed to be doing, that is also your truth.
 
Harsh, incredibly, however the sooner you accept it the sooner you’ll start making results, or you can’t continue lying to yourself, at this stage in my career of helping people I don’t care, it’s not my job to wipe your ass and pander to you.
 
After the above abuse, will yo do something? Not for me, for you.
 
Write down answer to these three questions, BE HONEST.
 
1 – What is your goal & is it truly important to you?
 
2 – Do you know the behaviours necessary to achieve what is important to you?
 
3 – Are you doing the above, if not, why not?
 
It’s time to be honest with yourself.
 
You should look in to this thoroughly.
 
Enjoy,
Ross

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A question for you

Have you made progress?
 
Honestly?
 
Like any at all?
 
Have you
 
– Gotten stronger
– Improved VO2 Max
– Gotten leaner
– Added LBM
– Ranked higher in your sport
 
I would trust that you have rather than simply spinning your wheels.
 
What was it Warren Buffett said –
 
“It’s nice having a lot $$$ but don’t keep it around forever. Otherwise it’s like saving sex for old age.
 
I feel a lot of people do this in their lives.
 
They aim to accumulate points over time and then expect something marvellous to happen.
 
Many put off the gym and pledge to do more later on, it never happens. They never make the change they need.
 
They remain the same.
 
Are you one of these people?
 
Give it some thought.
 
If you haven’t made progress in a while it might be time to make a change.
 
Enjoy,
Ross

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7 Things Coaches & Trainers won’t tell you.

– It is your fault and only you can change it

– 4 week ‘programs’ aren’t a real program, it’s just a series of simper workouts to keep your mind occupied and any results that come from it will only be significant if you’re a pure beginner.

– To see significant results you’ll need to invest in a minimum of 3-6months of personal training.

– Their social media is largely a lie geared towards selling you their product.

– You’ll never hear about the clients that didn’t get results and why it happened, here’s a hint (both parties are to blame, however the coach takes the majority of this one as it’s often down to poor communication/coaching from the coach).

– Your excuse, no matter how logical, is still an excuse.

– This is their lively hood and all the time you dick about, slack off in training, forego behaviour change and don’t do what you NEED to be doing, the worse it looks for their reputation.

After being in the industry for many a year now, I can say with a clear conscious that I no longer have time for people who don’t want to help themselves.

Sound harsh?

I really don’t care.

A lot of coaches/trainers will literally bend over backwards to help you, however if you’re not willing to help yourself then why should anyone else?

When someone newly qualifies in to the fitness industry they’re told to be motivational, inspirational, caring, empathetic and selfless, however this can often cause them personal strife and this shouldn’t be the case.

In your current job would you accept a member of staff who wasn’t pulling their weight?

No, you’d give them a reprimand and if it continued to happen you’d sack them.

You wouldn’t accept a poor attitude or behaviour, keeping this in mind, why should trainers/coaches be any different?

Nothing more than a rant today.

Enjoy,
Ross

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Cut the crap

Morning All,
 
I’d like to say that I have some fantastic new information that will change your perspective on training and finally provide you with the results you seek, I don’t, sadly.
 
What I do have however are some words of advice that may help point you in the right direction.
 
– The difference between success and failure is not giving up
– You don’t get something for nothing, there’s always a price
– Patience is a trait you will need in abundance
– There’s no substitute for hard work
– Have faith in yourself
 
The process of creating life long change isn;t an easy one.
 
You might want to be more muscular, learner, fitter, stronger or perhaps just healthier, regardless of your goal there are certain conditions that NEED to be met and more importantly SUSTAINED if you want to not only reach the goal but keep it.
 
I can’t tell you any more than that, that is the truth any which way you cut it.
 
While I’d like to see everyone get their results, this will be reserved for a few who are tough enough to stick it out.
 
Choose which you’d rather be.
 
Enjoy,
Ross

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You’re Not a Dog

Morning All,

There are a lot of free gym classes, exercise groups and even personal training services available in the world today, yet despite this there is still an alarmingly large amount of people who are tipping the scale towards the side of obesity. Why do you think this is?

Obviously there are multiple reasons, however the common on is that of people feeling they deserve a treat after working out. You know, much like a dog that performs a trick and expects a Scooby snack for such good behaviour. This is sadly one of the issues that keep people from achieving their goal. 

Where is my proof? Attend a fitness class and see what happens when people finish. Observe how many head towards the canteen or nearest coffee shop for a large triple caramel macchiato and slice of cake as a treat for all their hard work, because, int here own words… “I’ve worked hard, this has already been burnt off.”.

…… *Face Palm.

Burning calories in the gym is a given, however the amount that people burn is not quite so easily established. There is not only human error but also technical and physiological (differing BRM’s etc) and as a result someone may think they’ve burned off 450 calories in an hour and then decide to have a 350 calorie snack as a treat because they’re still one up, this is where they get it wrong. The chances are that the 450 calories they thought they’ve burnt is actually closer to 300 because of all the factors listed above. They pretty much wipe out their ‘deficit’ in one reward meal.

People need to stop seeing food as a reward and start seeing it for what it really is, sustenance (building blocks, energy and something to help keep you balanced).

The old quote ‘You can’t out-train a bad diet’ is actually not that far from he truth because people underestimate how many calories they’re eating and overestimate how many they’re burning, thus never being able to out-train their caloric surplus heavy diet, be it ‘good’ or ‘bad’.

Keep this in mind when you’re next justifying your treat, night out or binge eating because chances are you don’t ‘deserve’ it because you’re not in the caloric deficit you think you are. In the end it all comes down to setting calories accordingly, partitioning macro-nutrients specific to your goals, honesty and above all else consistency to the cause.

 

Enjoy, Ross

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