We all have an inner belligerent teenager who resists, rebels, and feels misunderstood.If you’re a coach, you might be familiar with scenarios where a client’s inner-teen surfaced. Maybe it was when a client… … trained even harder despite you cautioning them to take time to recover. … complained of heartburn, but when you suggested an acid-taming meal plan, they responded by going on a three-night spicy wings bender. … said they wanted to get better sleep, but gave you a hundred reasons why they couldn’t put their phone away before 1 am. Before you consider using reverse psychology (“Never stretch, and drink eight ounces of Sriracha before bed every night…”), what if we told you there’s a framework that can dissolve these kinds of coaching tensions? One that will help you understand:
This framework exists! It’s called Motivational Interviewing—and once you get it, your client results can be mind-blowing. What is Motivational Interviewing?Developed by clinical psychologists William Miller, PhD, and Stephen Rollnick, PhD, Motivational Interviewing is a communication style that helps people: Explore goals Strengthen their own motivation and commitment Adopt new habits Quit unproductive habits Successfully change for the better Motivational Interviewing: Benefits for the coachCoaches who use Motivational Interviewing function kind of like tour guides for someone exploring a new country. (In this case, that country is the Land of Fitness and Nutrition.) Like a personal tour guide, you have expertise, insider’s knowledge, and ideas on the best things to do, but you don’t have a programmed route that you’ll force clients to stick to. You might share some of your insights, but ultimately, your clients will decide where to go. A good Motivational Interviewing coach will also be genuinely curious, respectful, and non-judgemental about a client’s preferences. (“Oh, you’d rather spend the day picnicking on the Seine instead of visiting the Eiffel Tower? I totally get that.”) You respect your client’s autonomy, and interact with them as an equal partner. You often say, “What would you like to do next? I have some ideas, but I’d love to hear what you’re thinking first.” As a result, even when they’re in foreign territory, clients end up feeling supported, but also free. Motivational Interviewing: Benefits for the clientMotivational Interviewing works especially well when a person is:
Uhh.. that’s most clients, isn’t it? Exactly. How Motivational Interviewing worksThe main purpose of Motivational Interviewing is to resolve ambivalence, or “stuckness” in a client. This is achieved through empathy, rapport-building, and freedom to explore change options—including not changing at all. Wait--not changing?! When most coaches and practitioners hear this, they bristle. They feel it’s their job to help clients change and improve. If a client isn’t progressing, many coaches will (naturally, understandably) try harder—convincing, encouraging, even lecturing a client about all the good, life-affirming reasons to change. However… “Helping harder” usually doesn’t work.Sure, a few unicorn clients just need more prodding to make progress. But many clients don’t respond to standard encouragement, rationalizing, and problem-solving. The harder you try to help them, the harder they push back, continuing their old habits. Take this common coaching scenario: A client comes to you because they want to eat healthier. A former athlete, their weight has crept up because they replaced a busy training schedule with a desk job, and lots of snacking. Their clothes no longer fit, and their doctor has warned them that they’re at high risk of developing prediabetes. They have two young kids, and their motivation is high to set a good example for them and be a healthy parent. You’ve taught them about portions, protein, vegetables—all the nutrition basics. And yet, a few sessions in, they haven’t changed a thing. Of course, you ask them what’s up. Client: I sit all day but feel so tired after work. I don’t have the energy to exercise; all I want to do when I get home is watch game highlights with a beer and some chips. Coach: Okay, I can understand that. But your doctor told you it was important to start exercising, and stick to a better diet. She’s worried about your blood sugar, right? Client: Yeah, I know. I just feel like work is so crazy right now, and I really need time to decompress after work. It’s all I have before the kids get home, and then the house is nuts until they go to bed. Coach: Hmm, well maybe you could just put a stationary bike in front of the TV and have seltzer instead of beer? Client: But that doesn’t feel relaxing to me. What I’m saying is that I really need some time when no one needs me to do anything, and I can just treat myself. I never get to do that. Coach: I get that. But you said that long term, you want to be healthy for your kids. And the best way to do that is to take better care of yourself now. Can you see where this is going? The coach is trying to help by suggesting solutions, and reminding the client of the importance of their choices. The coach has a sincere desire to correct course when they see the client getting off track. (In Motivational Interviewing, this is called “the righting reflex.”) Paradoxically, this causes the client to take the opposing position, to defend themself. Sadly, the coach ends up feeling frustrated because they don’t feel like they’re doing a good job helping. (Which is what they were hired to do… right?) Meanwhile, the client feels misunderstood, and further invested in justifying their current habits. You know your client wants to adopt better habits—they told you in your first session together. But they also seem pulled to maintain their current comforts. So how do you get this client to change? (Without making yourself the enemy?) Follow these five steps and experience the magic of Motivational Interviewing. Motivational Interviewing skills: 5 steps to better client conversationsWhen a client is 100 percent ready, able, and willing to take action RIGHT NOW, you won’t need much help. (Heck, you might never meet a client like that. Why would they hire a coach?) Motivational Interviewing is most needed—and effective—when you sense friction in your client sessions. Your client is expressing uncertainty, not following through on their intentions, or straight up resisting what you offer. When that happens (and it will), follow these steps. Motivational Interviewing Skill #1: Recognize that ambivalence is normalEver make a big decision? Get married? Buy a house? Change careers? Do you remember how part of you felt excited for the change, but another part of you felt grief or anxiety over the loss of your single life, your old (cheap) apartment, or your unstimulating-but-regular-paycheck job? It’s the same way when clients contemplate lifestyle changes. Part of them wants to be the type of person who eats salads every day, and the other part still wants to have a carefree attitude towards food, and yes, add fries to that. This internal conflict between wanting to change and wanting to stay the same is called ambivalence.And it’s totally normal. Most clients won’t know how to name this tension either, and they certainly won’t assume it’s normal. They’ll probably just say: “I want to do this thing. But I’m not doing it. WHAT’S WRONG WITH ME??” Ambivalence is such a normal part of change that both coach and client should bake it into their expectations. (To bring awareness to—and sometimes even resolve—ambivalence, this exercise can be magic: 4 Crazy Questions Worksheet) However, ambivalence is also a place where people can get stuck. Usually, being stuck means maintaining the “old” way. Meaning: Your client isn’t getting any healthier. In order to help a client move through these natural feelings of ambivalence, don’t push harder. Instead… Motivational Interviewing Skill #2: Assess your client’s readiness for changeChange is rarely a single event: You’re one way, then you’re suddenly “changed.” Change is a process with multiple stages. And during some of those stages, it won’t “look” like anything’s happening. The idea that change is a multi-step process with distinct phases is called the Transtheoretical Model of Change. Clients can enter or exit at any stage of the above model. However, assessing where your client is in that process can help you coach them better—a person will have different needs depending on which phase they’re in. It’ll also help you avoid getting ahead of them and inadvertently scaring them away from change. The six stages of changeMost programs and coaches assume clients are in the “action” stage already. For example, giving a client a meal plan or a workout program after your first session assumes they’re already in the action stage. Which isn’t always true. By understanding and preparing for various stages of readiness, you’ll be able to connect with—and help—way more clients. Motivational Interviewing Skill #3: Understand your client’s motivationsWhatever your client’s doing that’s holding them back from better health—staying up late, getting too wound up at work, or stress-eating expensive cheese--they have a good reason for doing it. To dig into that reason, Motivational Interviewing coaches use OARS: Open questions Affirmations Reflections Summarizing OARS represents a set of communication skills that build understanding and trust between the client and the coach. Let’s go into how (and when) to use those now. Open QuestionsGenerally, an open question is one that prompts a client to think, and yield more than a “yes” or “no” answer. Open questions give you insight into a client’s feelings, experience, and expectations. Examples:
Open questions are a great way to start off a session, or to explore a certain topic at any point in the session. Good open questions also help the client realize why change matters, and how it might be possible. AffirmationsAffirming means accentuating a client’s strengths, efforts, and past successes as a way to build hope and optimism. Your affirmations can help clients see themselves differently: Perhaps as someone who’s wise and worthy of respect—and most importantly, someone who’s capable of change. Affirming should be genuine; If you’re truly listening and understanding your client’s side of the story, you will see their positive aspects, such as their resilience or their creativity, and it’ll feel natural to call it out. Affirmations sound like this:
Affirmations can be used to build momentum when a client is making progress, but they’re equally important when a client is feeling defeated and could use some help reframing themselves or their actions. ReflectionsClients don’t always communicate perfectly: They try to describe an experience and don’t always convey their full meaning. Sure, you could press them to be more clear or elaborate further, but that can make some clients just feel like they’re doing a bad job of communicating, or that you just don’t understand. Reflections are a way of guessing at a client’s deeper meaning. They help you confirm you’ve understood what the client is really saying, and also gives you the opportunity to build on what the client might be trying to get at, by weaving in some of your own insights. When done properly, reflecting can help a client feel deeply cared for, understood, and also enhance their own understanding of themselves and their situation. Here are some examples of reflections: Client: I feel nervous. Coach: You’re feeling uneasy, maybe because you’ve never talked about these things before. Client: I feel like I failed. Coach: You feel disappointed that you slipped up this week, and this makes you wonder if you can really change in the long run. Client: I’m so happy I went to the gym this week! Coach: You’re happy you went to the gym and you must be feeling so proud of yourself! You’re getting a taste for what’s possible! Believe it or not, it actually doesn’t matter so much if you occasionally get a client’s meaning wrong. Just take a guess, and your client will correct you if you’re wrong. Check it out: Client: This meal plan kind of freaks me out! Coach: All those macros and calories can be overwhelming! Client: Oh, that’s not it at all. I’m pretty comfortable with macros. It’s just that I have two daughters, and I’m worried about the message I’m sending them if they see me weighing all my food. In correcting you, your client helps you understand what they mean anyway. Getting it wrong can feel awkward, but it’s better than staying quiet and assuming you understand a client’s full meaning when they say something. (Note: The above are all examples of complex reflections. If all that interpreting sounds risky, then try a simple reflection, where you just repeat or slightly rephrase what a client said. Although basic, even this strategy can help a client feel like you’re listening, and offers them a chance to elaborate.) SummarizingSummarizing is just stringing together reflections—and sometimes affirmations— based on several things a client has told you. Like reflections, summaries help you confirm whether you’ve heard and interpreted a story correctly. They also give clients a chance to reflect on everything they’ve told you so far, and possibly to see their story in a different way. Sometimes when we hear someone else tell our story back to us, it gives us new insights. Here’s an example: “So, you came here today because you’re worried about your health. You often feel sore and tired, and that worries you because you have young kids who need you to be healthy for a long time. You’ve had trouble sticking to nutrition programs in the past, so you don’t feel super confident that you can do it now. However, you’ve also continued to care about your health, and try to find solutions, which shows me how resilient you are.” At the end of your summary, you can ask, “Did I miss anything?” or “Do you want to add anything else?” Use summaries when you: Wrap up a certain topic Shift from one phase of a client session to the next Reach the end of a session With the whole picture freshly laid out, you and your client can better come up with the most appropriate next steps. Motivational Interviewing Skill #4: Roll with any resistance that comes upResistance happens when the client appears to move away from change, and towards maintaining their old habits. Resistance might sound like this: “But I make all my meals at home! I don’t understand how my diet could be unhealthy!” Or: “I’m just not a gym person.” Resistance isn’t about the client being “difficult.” Resistance happens when the client feels some (normal) ambivalence about change, and the coach has moved too far ahead in the change process. It’s often the coach who creates resistance. If a client’s pushing back, it means you’ve given them something to push against. [Swallows jagged pill] So when you experience resistance, you might ask yourself: “What did I say to generate push-back?” Maybe you—with totally good intentions—suggested the client change too much too fast. And they’re now feeling insecure, and overwhelmed. This causes your client to dig in their heels, creating a feeling of friction if you continue to push forward. A more effective way to deal with resistance is to step back, remind yourself that ambivalence and resistance are normal, and then use reflections to help understand and move through your client’s resistance. Here’s what that might sound like: Client: “I don’t see why my diet’s such a big problem.” Coach: “You feel like you’re not really seeing the benefit of changing your eating habits.” Client: “No. I mean, my doctor seems to think there’s a problem, but I don’t.” Coach: “You’re not really sure your doctor is right about this.” Client: “Well, I’m sure she knows something. She’s a doctor after all. I just don’t feel like I’m sick or anything.” Coach: “Your doctor might know what they’re talking about, you just don’t feel you’ve experienced any negative consequences of your diet.” Client: “Well, I guess I get heartburn a fair bit. And I don’t have the energy I used to.” Coach: “Your heartburn’s bothering you, and it would be great to feel more energetic again.” Client: “Yeah. Those things bug me a lot actually. Sigh. I guess I know if I eat better, I’ll probably feel better.” Without trying to convince them of your position, you’ve just walked the client gently towards change. Your client initially felt defensive and a little oppositional, but with some good reflections, they felt understood and free to explore their options. Now, you’re in a much better position to ask the client if they’re okay with you sharing some things about how nutrition might improve their specific health issues. And your client might actually feel ready to listen. Motivational Interviewing Skill #5: Support your client’s ongoing ability to changeMany clients who come to you will have tried to change on their own—or even with the help of another practitioner—without success. They might also be used to people telling them their habits are “bad” and pushing them to change. In other words, many clients will come to you filled with self-doubt, mistrustful of their own instincts and wisdom. This can negatively impact their long term progress. Here’s what we know—from coaching over 100,000 clients—what does help people make meaningful and sustainable progress. People are more successful when:
By adopting the spirit of Motivational Interviewing in your coaching, you’ll naturally promote all of these outcomes in your clients. (Read more about how to talk to clients in a collaborative, compassionate way: Effective coach talk: What to say to clients and why it matters) Don’t expect your coaching to change all at once, though.This was just a little sample of what Motivational Interviewing has to offer. Even so, you might be feeling both overwhelmed about everything we just covered. Or maybe you’re super excited to put it into practice! (Or maybe it’s both. Remember: Ambivalence is normal.) Either way, know that Motivational Interviewing takes consistent practice on the part of the practitioner to really “get.” Motivational Interviewing is a kind of language. And just like learning a new language, Motivational Interviewing takes time to master—and can feel REALLY awkward at first. Just like you give your clients time and space to change, allow yourself to build your Motivational Interviewing proficiency over time. (If you want to dig into it further, plus be mentored by one of our Super Coaches, check out the Precision Nutrition Level 2 Master Health Coaching Certification. Motivational Interviewing principles are built into our coaching methods—we call it “client-centered coaching.”) When you get the hang of Motivational Interviewing, coaching will feel different.Your clients will get better results because they feel more autonomous, respected, and appropriately supported. And that’s very rewarding to witness. But you’ll also feel better: You’ll experience less frustration and conflict in client sessions, coaching will feel easier with less pressure to “produce results,” and you’ll feel more connected to the people you serve. Motivational Interviewing is one of the most effective tools you can use to help your clients change for the better. And it’ll change you too. ReferencesClick here to view the information sources referenced in this article. Miller WR, Rollnick S. Motivational Interviewing. Preparing people for change. 3rd edn. New York: The Guilford Press, 2013. In our elite mentorship program, you’ll learn the secrets of behavior change psychology—and join the world’s top 1% of coaches.“I skyrocketed my coaching skills and confidence…My impostor syndrome is gone!” If you’re ready to level up your coaching skills and feel confident you can guide any client to a lasting health transformation, we’ve got some big news for you: On April 4th, 2023, we’re opening registration for the next cohort of the PN Master Health Coaching Certification, the industry’s most respected practice-based mentorship. “You cannot be a health or fitness coach without having the tools and techniques that this program brings. It’s a whole different level.” Inside the Master Health Coaching Certification, you’ll learn a skill set and be able to earn a credential that will distinguish you as an elite coach: The ability to use behavior change psychology to help any client achieve sustainable, meaningful change. And the credential of being a Board Certified Health and Wellness Coach. “This program does an absolutely phenomenal job of addressing how to affect behavior change…something that’s sorely missing in most people’s practices.” It’s the only program in the world where you’ll learn the secrets of behavior change psychology through live mentorship. Because, while knowing the science of nutrition and fitness is important, it’s not enough. In order to actually create change, you need a deep understanding of behavior change psychology. We’ve applied this understanding with our coaching programs to help over 100,000 clients achieve lasting health transformations—something nobody else can say. And now, we’re ready to share our hard-earned wisdom with you. “This program taught me how to be a better coach and retain clients longer. Before, I had clients staying for a month. Now, it’s six, nine months, even a year.” Through real-world coaching scenarios, hands-on assignments, and mentoring sessions with PN’s industry-leading Master Health Coaches, you’ll learn how to prioritize a client’s challenges, help them remove obstacles holding them back, and how to create unique, actionable coaching plans for every client, addressing their:
This mentorship program is where the world’s best coaches come to take the next steps in their careers. At the end of your 20-week program, you’ll be a Master Health Coach—confident in your ability to guide any client towards a meaningful, lasting health transformation. “I now have more knowledge, more confidence and more skill. My clients stay longer and experience better results.” After joining, you’ll:
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âHowâs your health?âWhen most people hear that question, they immediately think about their blood work or maybe a nagging problem, like back pain or heartburn or migraines. Others might focus on a fitness achievement: âJust completed my third marathon this year. Never been healthier!â Many people simply consider their weight or overall appearance: [pinches stomach] âIâm still using the same belt hole I used in my twenties, so I must be healthy, right?â What do these have in common?Theyâre centered around a personâs physical health. Which makes sense: Itâs how weâve been taught to think about our health since we were old enough to⦠think about our health. But⦠It doesnât give you the full picture.Not even close. Good health is about way more than your LDL cholesterol, body composition, and fitness level. Research shows itâs also about your mental and emotional well-being, feeling connected to others, and just enjoying life overall.1,2 And thatâs just for starters.Thatâs why we created a novel health assessment to help you gauge how youâre really doing. To do this, it analyzes your health in six crucial dimensionsâinstead of just one. But besides helping you better understand the state of your health, it also shows where you can make the biggest positive impact on your health right now. Result: You can start taking actionâtoday. We call it the Deep Health Assessment.Use it to discover comprehensive insights into your overall health and well-being that you canât get anywhere else. Get your Deep Health AssessmentTo begin your assessment, simply click âGet Startedâ below.
Deep Health Assessment
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© Precision Nutrition After completing your assessment, if youâre curious to learn more about Deep Health and how all the dimensions work together, keep reading. What is deep health?Deep Health is a state of thriving in ALL areas of your lifeânot just the physical. We refer to these areas as âdimensions of Deep Health,â and there are six of them: physical, emotional, mental, social, environmental, and existential. In the chart below, you can see what each dimension means. Notice how they all contribute equally to Deep Health. If this is all looking pretty abstract, stick with us. Weâll show you how it works with some practical examples. The best part: Once you see it, you canât unsee it. And that can be life-changing. (In fact, itâs designed to be life-changing.) So letâs get started.
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Save up to 30% on the industry's top nutrition education programGet a deeper understanding of nutrition, the authority to coach it, and the ability to turn that knowledge into a thriving coaching practice. What makes Deep Health special?Deep Health isnât just something you want to achieve. Itâs also a lens you can look through to see where youâre at. (Thus, our Deep Health Assessment above.) Think of it this way: If youâre only looking at one dimension of your healthâsuch as the physicalâyouâre assessing your health through a very narrow lens. But, if youâre looking at all six dimensions, youâre assessing your health through a much broader lensâsome call this a âholisticâ viewâwhich gives you greater insights into your health. Additionally, understanding Deep Health can help you better determine what actions will make the most positive impact on your life. When considering a new habit, people often think about how itâll affect their physical healthâbut not necessarily how it might impact their social, emotional, or other dimensions of health. When you know about Deep Health, you can use your insights to help you choose actions that have widespread positive effectsânot just on physical health, but other dimensions of health too. Bonus: When an action benefits multiple dimensions, youâre more likely to sustain it. How Deep Health worksWe all know: Physical health is super important. To optimize that dimension of your health, you need good nutrition, regular exercise, and quality sleep. Hardly anyone would argue with that. (Weâd say âno one,â but have you ever been on Twitter?) The problem: You arenât a robot thatâs programmed to do each of those perfectly. In fact, your ability to eat, move, and sleep wellâespecially in a way thatâs sustainableâdepends on the other five dimensions of Deep Health. How does it work in everyday life?Letâs map it out, using sleep as an example. Imagine youâre struggling to get a good nightâs rest. To examine this problem through a Deep Health lens, youâd not only consider how your sleep problem affects your physical health, but also how it impacts your emotional, environmental, mental, social, and existential health. To illustrate this, the map below shows the EFFECTS poor shuteye might have on each dimension of Deep Health. But weâre not done yet. Now look at your dimensions of Deep Health and consider how each might be CONTRIBUTING to your disrupted sleep. For example, if youâre not getting along with your partner, that might be causing some tension in your relationshipâand itâs hard to fall asleep next to someone when youâre worrying, âAre they mad at me?â As a result, your social health is messing with your shuteye. You could apply this thinking across all six dimensions of Deep Health. (Which we did. See the updated map.) Finally, look for relationships BETWEEN the dimensions of Deep Health. After all, these dimensions donât exist in a vacuum; they all affect and influence each other. For example, in the updated mapâ¦
As you can see⦠The map can get pretty messy.Thatâs okay. It means thereâs a lot of opportunity for improvement. But it might be that the easiest (and best) place to start, isnât where you thought. For instance, maybe the best route to getting a better nightâs sleep begins with getting more organized at work and setting up some work/life boundaries, rather than trying to address sleep directly. Understanding the way various aspects of life work together to create your complex human experience is where the real insights begin. But letâs not leave you with this rather hopeless-looking mess. You just saw how various aspects of health were affected by ONE issue (poor sleep). Letâs see how various aspects of health can be affected by ONE solution. The exponential power of a positive actionSleep can be a tricky thing. In most cases, itâs not like you can snap your fingers and just decide to sleep better. But letâs use the insights we gained from our Deep Health mapping above, and see how we might positively impact sleep. Work anxiety and poor boundaries around working hours might be making it hard to âturn offâ and get quality sleep at night. So, say you start with a simple intervention: Setting some boundaries around your evening. No work emails after 6:30 p.m., and nothing but chill activities (like reading or watching a light-hearted show) after 9 p.m. Because you understand Deep Health, you also hypothesize that this new routine will benefit not just sleep (your physical health) but may also improve other dimensions of health. For example, not working evenings means you might spend more quality time with your spouseâbumping up social healthâor even get a chance to do some light tidying up before bedâbumping up environmental health. And hey! After a couple weeks, this gradual wind-down ritual does start helping you fall asleep sooner and get better quality sleep overall. Your sleep may not be perfect, but darn it, itâs better than it was before. Letâs map what happens.Okay, so the center is now a positive trait, thanks to your new evening routine. And, as mentioned, youâre sleeping better. Now, letâs look at the EFFECTS of this improvement on each dimension of Deep Health. Next, ask yourself what factors might be CONTRIBUTING to the improvement. What might be helping youâfrom each dimension of Deep Healthâto maintain your bedtime routine and sleep better? Lastly, look for relationships BETWEEN the elements on your map. In this hypothetical well-rested personâ¦
The map might look messy again.But this time itâs a beautiful mess. Itâs now the map of a complex, yet elegant, harmonious, thriving life. All the dimensions work together, building positive momentum and providing scaffolding for even more improvements. Your health isnât dependent on ONE single aspect, such as your physical health. Therefore, improving your health shouldnât be confined to working on ONE dimensionâsay, your body. In reality, health is supported by a network of intersecting, interdependent factors. And when that network is strong and working together, it creates a state of health that is richer, deeper, and more resilient than anything youâve ever experienced. If you havenât already, try out your Deep Health Assessment below, and start building YOUR optimal health and well-being.
Deep Health Assessment
Howâs your health⦠REALLY? Letâs find out.
© Precision Nutrition ReferencesClick here to view the information sources referenced in this article. 1. House, J. S., K. R. Landis, and D. Umberson. 1988. âSocial Relationships and Health.â Science 241 (4865): 540â45. 2. Umberson, Debra, and Jennifer Karas Montez. 2010. âSocial Relationships and Health: A Flashpoint for Health Policy.â Journal of Health and Social Behavior 51 Suppl (Suppl): S54â66. If youâre a coach, or you want to beâ¦You can help people build nutrition and lifestyle habits that improve their physical and mental health, bolster their immunity, help them better manage stress, and get sustainable results. We'll show you how. If youâd like to learn more, consider the PN Level 1 Nutrition Coaching Certification. The post The Deep Health Assessment: Howâs your health⦠REALLY? appeared first on Precision Nutrition. from https://ift.tt/VlFMWOs Check out https://drpanda24816919594.wordpress.com/ Want to know your body fat percentage? This free body fat calculator estimates it instantly, using three scientifically validated formulas. But that’s just for starters: Our body fat calculator does way more than spit out numbers. In addition to getting your body fat percentage estimate, you’ll also receive a FREE report that’ll help you understand what your results REALLY mean—and what you should do next to reach your health and fitness goals. Ready to see your body fat percentage and get your report? Enter your details below. (Have questions? Find the answers below the body fat calculator.) Body Fat CalculatorSEXIf intersex or transitioning, choose the biological sex description that best fits current hormonal status for interpreting body fat ranges. YMCA FORMULAOriginally used by the YMCA. It uses waist circumference, body weight, and sex. NAVY FORMULADeveloped by the US Navy. It uses neck circumference and waist circumference for men; neck circumference, waist circumference, and hip circumference for women. CUN BAE FORMULADeveloped at Navarra University in Spain. CUN BAE is an acronym for Clinica Universidad de Navarra (CUN) Body Adiposity Estimator (BAE). It uses body weight, height, age, and sex.
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Your personalized report is on the way!How to use this body fat calculatorWhether you’re checking your own body fat percentage or doing the calculations for a client, here’s the information you’ll need:
You’ll know the first few details off the top of your head. But what about your neck, waist, and hip circumference? Just grab a measuring tape and use the instructions below. Who’s this body fat calculator for?This body fat percentage calculator is for anyone who is curious about how much body fat they have and doesn’t have access to a more advanced method. It’s also useful for health, fitness, and nutrition coaches who want to estimate their clients’ body fat percentages for goal setting, intake evaluations, and tracking progress. (Learn more about our #1 rated nutrition coaching certification program here.) How does this body fat percentage calculator work?Our body fat calculator takes the inputs listed above and enters them into three scientifically validated body fat percentage formulas (those used for the Navy body fat percentage calculator, the YMCA body fat percentage calculator, and the CUN BAE body fat percentage calculator). Obviously, this online body fat percentage calculator can’t measure your body fat directly—so it doesn’t give you an exact body fat readout. But research shows each of these body fat calculator methods are around 95 percent accurate when working with large populations. That means it’s going to be pretty close for most people, but for some—especially those who 1) are very lean and muscular (think: bodybuilders, football players, gymnasts) or 2) have very high levels of body fat—it’s going to be less accurate. What this body fat calculator can do (and what it can’t do)This body fat calculator estimates the percentage of your body weight that is fat mass. Fat mass is exactly what you think it is: All the fat on your body. The body fat calculator also estimates your lean mass. Simply put, lean mass is anything that isn’t fat mass—muscle, bone, organs, connective tissue, water, and even stuff inside your GI tract. These numbers will give you an idea about your potential health risks. Even with an accurate measurement, though, your level of body fat doesn’t define your health status. For instance, it’s possible to be very healthy at a higher body fat percentage. Or very unhealthy at a lower body fat percentage. (Get your free, personalized report to learn more about how your body fat percentage affects your health risk.) Do you have a healthy body fat percentage?Using the body fat percentage chart below, you can see where your body fat falls in terms of general categories. But remember: Your results won’t be 100 percent precise. They’re our best guess, based on the limitations of the measurement methods used here. Additionally, the exact numbers aren’t what matter most. The main benefit of this body fat percentage calculator is to help you assess where you currently are, compared to where you want to be. (If you’re interested in losing body fat, check out our free weight loss calculator.) Recognize that this body fat percentage estimate doesn’t define you. It’s just one piece of the large puzzle that is your health—and which is influenced by many factors, including how you consistently eat, move, sleep, and deal with stress. If you’d like to better understand what your grouping means, you’ll find that info—and more—in your FREE body fat percentage report. (Just put your details into the body fat percentage calculator.) Body fat percentage: The bottom lineMost people don’t need to know their exact body fat percentage in order to make decisions about what comes next for them. Because of that, the estimate from this body fat calculator will do the job nicely. (Plus, it’s fast, free, and user-friendly.) Understanding which general body fat percentage range you’re in can help you:
Beyond that, here’s our best advice: Your body fat percentage is just one indicator of your physical health. And your physical health is just one factor that determines your overall health. In fact, it’s not publicized enough: Your emotional health, mental health, social connections, environment, and sense of purpose in life all play vital roles in your total well-being. So remember: If your goal is to thrive, perform, and live as well as you can, your body fat percentage is just a snapshot—not the whole picture album. ResourcesHow accurate are body fat percentage calculators?Reasonably accurate, generally speaking. But an online body fat calculator isn’t the MOST accurate way to determine your body fat percentage. There are many different methods you can use to calculate body fat percentage. Here are the most common body fat measurement methods, in order from most accurate to least accurate. 1. DEXA scanDual Energy X-ray Absorptiometry (DEXA) involves using low-level X-ray beams to determine your fat-free mass, fat mass, and bone mineral density. DEXA is the most accurate method of body fat measurement, but one downside is that it’s not readily available in every geographic area, and it can be relatively expensive compared to other methods. 2. Hydrostatic weighingThis method involves first being weighed, then being weighed again while submerged in water. Because fat is less dense than water, a person with more body fat will weigh less under water. This is also a very accurate way to measure body fat percentage (it was the gold standard before DEXA), but it’s not commonly used outside of research settings. (It requires a deep hot tub-looking tank and, fun fact, an autopsy scale.) 3. Air-displacement plethysmography (Bod Pod)A machine estimates body fat percentage in a way similar to hydrostatic weighing, only using air pressure instead of water. This method is relatively accurate and more readily available (more and more gyms have them now), but is more expensive than the less accurate options below. 4. Skinfold measurementsA caliper is used to measure the thickness of the fat and skin in several areas of the body. Then, those numbers are plugged into a formula to determine body fat percentage. The accuracy of this method depends on the skill level of the person taking the measurements. To track changes over time, it’s important that the same person does all the measurements. Also, this method may not be accurate for those with very high levels of body fat. 5. Girth measurementsBody girth measurements (like the ones used in the body fat percentage calculator on this page) can be plugged into formulas with other information such as height, weight, age, and sex to estimate body fat percentage. While it isn’t the most accurate approach, it is one of the easiest and doesn’t require special equipment (other than a measuring tape). This method is especially useful to measure progress over time, as changes in girth can indicate changes in muscle mass and body fat. 6. Bioelectric impedanceScales that measure body fat percentage use this method. Essentially, the scale sends an electric current through your body and measures the resistance. Fat produces more resistance than muscle and water, which helps the scale estimate your body fat percentage. The problem: This method can be sensitive to hydration status. (So your results could fluctuate even on the same day.) 7. Bodyweight aloneChanges in weight may reflect body fat loss or gain, but a scale won’t tell you whether weight gained or lost comes from muscle or fat. What’s the deal with the three body fat formulas?As mentioned earlier, this body fat calculator takes your inputs and enters them into three scientifically validated body fat percentage formulas:
We then average all three to give you a solid idea of where you stand. Each body fat percentage formula has its benefits and drawbacks, which is why we use all three to come up with a more realistic estimate. “My body fat estimate doesn’t make sense!”Okay, we’ve already noted that this body fat percentage calculator is just an estimate and that, depending on your specific body, may not accurately reflect your exact body fat percentage. But let’s explore this a little more. Say a million random people use the calculator. Odds are, 950,000 of them will find it provides a pretty believable estimate. At the same time, it could be way off—or totally unbelievable—for 50,000 of those folks. While 50,000 can seem like a lot of people, compared to 950,000, it’s pocket change. Think of it this way: In the general population, there aren’t a lot of people— percentage-wise—built like an NFL linebacker. You, however, might be.Or you might fall on the other end of the body composition spectrum. Formulas—like the ones in this body fat calculator—that have been developed to estimate body fat percentage from circumference measurements simply aren’t sensitive enough to account for all body types, particularly those that are furthest away from the average. But… they’re the best formulas we’ve got based on scientific research. Again, these numbers don’t define you. They’re just data you can use to measure changes over time. Your age, sex, and ethnicity impact your results.People vary widely in their body shapes and sizes. We’re all unique individuals. In addition, several other factors influence your body fat percentage and body fat distribution, including: ➤ AgeAs you age, you tend to lose lean mass and gain body fat. You also tend to accumulate more visceral fat. ➤ SexOn average, males and females tend to have different levels of body fat. Plus, that fat is often distributed on their body differently, thanks largely to the effects of hormones.3,4,5,6 Males generally tend to gain fat more around the middle. Females tend to gain fat more around their lower bellies, hips, and thighs as well as in breast tissue. However, males whose bodies convert testosterone to estrogen more easily may also put on fat in breast tissue and around their hips and thighs, similar to a typically female pattern of fat distribution. Males and females tend to differ in how much body fat is optimal for health, function, longevity, and performance. In general, female bodies prefer higher ranges of body fat for overall health. And, on average, males tend to have more lean mass across their lifespan than females. What if I’m intersex or trans?To date, there are no reliable calculations for people who are intersex or transgender. (This is due to a lack of scientific data in this area.) Typically, the most accurate guess will come from using the body composition calculations that are closest to a person’s current hormonal profile.7,8 Supplemental hormones such as estrogen and testosterone will, over time, affect lean mass and body composition. For example: Trans men who have been supplementing testosterone for at least six months, and have had top surgery to eliminate breast tissue, may find the male body composition equation to be most accurate. Trans women who have been supplementing estrogen for at least six months may find the female body composition equation to be most accurate. ➤ Ancestry/ethnicityThere may be meaningful differences between ethnic groups.9,10,11,12,13 This occurs both in terms of how accurately the body fat calculation’s estimate represents reality, and also for predicting health and disease risk. For instance, people with some types of South and East Asian ancestry may have a higher risk of metabolic disease (such as cardiovascular or Type 2 diabetes) at a relatively lower level of body fat compared to someone of Western European descent. And people from populations who typically have heavier and denser bodies—such as many indigenous South Pacific peoples—may be categorized as “obese” or in a higher-risk category, despite this body type not being associated with negative health effects for them. ReferencesClick here to view the information sources referenced in this article. 1. Peterson DD. History of the U.S. Navy Body Composition program. Mil Med. 2015 Jan;180(1):91–6. 2. Gómez-Ambrosi J, Silva C, Catalán V, Rodríguez A, Galofré JC, Escalada J, et al. Clinical usefulness of a new equation for estimating body fat. Diabetes Care. 2012 Feb;35(2):383–8. 3. Kirchengast S. Gender Differences in Body Composition from Childhood to Old Age: An Evolutionary Point of View. J Life Sci R Dublin Soc. 2010 Jul 1;2(1):1–10. 4. Nauli AM, Matin S. Why Do Men Accumulate Abdominal Visceral Fat? Front Physiol. 2019 Dec 5;10:1486. 5. Schorr M, Dichtel LE, Gerweck AV, Valera RD, Torriani M, Miller KK, et al. Sex differences in body composition and association with cardiometabolic risk. Biol Sex Differ. 2018 Jun 27;9(1):28. 6. Wells JCK. Sexual dimorphism of body composition. Best Pract Res Clin Endocrinol Metab. 2007 Sep;21(3):415–30. 7. Klaver M, de Blok CJM, Wiepjes CM, Nota NM, Dekker MJHJ, de Mutsert R, et al. Changes in regional body fat, lean body mass and body shape in trans persons using cross-sex hormonal therapy: results from a multicenter prospective study. Eur J Endocrinol. 2018 Feb;178(2):163–71. 8. Klaver M, Dekker MJHJ, de Mutsert R, Twisk JWR, den Heijer M. Cross-sex hormone therapy in transgender persons affects total body weight, body fat and lean body mass: a meta-analysis. Andrologia. 2017 Jun;49(5). 9. Deurenberg P, Deurenberg-Yap M. Differences in body-composition assumptions across ethnic groups: practical consequences. Curr Opin Clin Nutr Metab Care. 2001 Sep;4(5):377–83. 10. Ortiz O, Russell M, Daley TL, Baumgartner RN, Waki M, Lichtman S, et al. Differences in skeletal muscle and bone mineral mass between black and white females and their relevance to estimates of body composition. Am J Clin Nutr. 1992 Jan;55(1):8–13. 11. Wagner DR, Heyward VH. Measures of body composition in blacks and whites: a comparative review. Am J Clin Nutr. 2000 Jun;71(6):1392–402. 12. Jackson AS, Ellis KJ, McFarlin BK, Sailors MH, Bray MS. Cross-validation of generalised body composition equations with diverse young men and women: the Training Intervention and Genetics of Exercise Response (TIGER) Study. Br J Nutr. 2009 Mar;101(6):871–8. 13. Chumlea WC, Guo SS, Kuczmarski RJ, Flegal KM, Johnson CL, Heymsfield SB, et al. Body composition estimates from NHANES III bioelectrical impedance data. Int J Obes Relat Metab Disord. 2002 Dec;26(12):1596–609. The post Precision Nutrition’s Body Fat Calculator appeared first on Precision Nutrition. from https://ift.tt/xhTPjLb Check out https://drpanda24816919594.wordpress.com/ New Year’s resolutions have become a bit of a joke.Folks in the health and fitness industry get frustrated with clients desperate to shed holiday weight gain, only to ghost them in February. Gym goers feel annoyed when their normal routine is interrupted by the January rush. (C’mon, line-ups for the squat rack?!) And then there’s the media, reminding us every year that New Year’s resolutions are a one-way ticket to Failure Town. But turns out, this isn’t necessarily true. There’s something called the “fresh start effect,” and it’s real.Research shows the fresh start effect can help clients:
In this article, we’ll show you why the fresh start effect works. Plus, we’ll provide five simple methods you can use with your clients any time of year. Why New Year’s resolutions can be helpfulImagine a client comes to see you. They’re wearing a backpack. They tell you they want to eat better. “For real this time,” they say. You notice their shoulders look tired. Their backpack appears heavy. So you take a peek inside to see what they’re carrying. Inside the backpack is your client’s history with this habit. It’s full of their perceived failures and disappointments, their guilt and shame, their stories about why they haven’t succeeded before. As a coach, you have two options: You can tell your client to “just keep going” or “try harder,” and carry that backpack with them. Or, you can invite them to take the backpack off. A fresh start allows us to let go of our baggage, and start anew.“Fresh starts are powerful because they serve as a belief disruptor,” says Karin Nordin, PhD, Behavior Change Expert and PN Certified Coach. “They allow us to believe new things about ourselves, which is especially important if we’ve failed in the past.” Here’s how it works: Suppose you set a New Year’s resolution to start running. In your mind, your “old self” (the one glued to the couch) expires December 31. Your new self (the one who runs!) begins January 1. Because your brain distinguishes between these two selves, it’s much easier to believe that your “new self” will succeed. That might sound silly: After all, you won’t actually magically transform the moment the ball drops on New Year’s Eve or a new calendar day dawns. But human psychology is a funny thing, and this separation of self enables us to release ourselves from our past “failures,” and believe that a different way forward is possible. That belief is critical for behavior change. “When we believe we can get better at something, we develop self-efficacy,” says Dr. Nordin. “Self-efficacy leads to increased motivation, enabling us to tackle the challenges in front of us, which ultimately leads to behavior change.” Do 80 percent of New Year’s resolutions fail?You’ve probably seen the statistic. But what’s the real story behind it? According to Dr. Nordin, it comes from a study that was published in 1988—nearly 30 years ago. (Pretty old considering there’s a massive recent body of research on behavior change.) What’s more:
Meanwhile, more recent studies have suggested that resolutions can in fact be an effective tool in habit change. For example, a 2002 study published in the Journal of Clinical Psychology compared people who made New Year’s resolutions with those who didn’t. The resolution-makers reported considerably higher rates of succeeding with their goal than non-resolvers: at six months, 46 percent of the resolvers were continuously successful compared to 4 percent of the non-resolvers.2 Obviously, setting resolutions is not a guarantee of success. But it could be worth trying regardless. “If the odds of keeping your resolutions are roughly 40 percent—or even less—it might be worth giving it a shot,” says Dr. Nordin. “After all, if your odds of winning the lottery were 40 percent would you take that bet? I’m guessing you would.” 5 ways to make better resolutionsFresh start method #1: Pick a temporal landmarkTemporal landmarks are moments that stand out in time.3 “Monday” is a temporal landmark. So is your birthday, New Year’s, and the summer solstice, to name a few. Think of temporal landmarks like milestones or touchpoints. They help us put our life—where we’ve come from, and where we’re going—into context. Temporal landmarks might seem arbitrary, but they play a valuable role in change psychology. “Your brain likes to distinguish between versions of yourself,” says Dr. Nordin. “Temporal landmarks allow us to separate our two identities—our ‘old’ self and our ‘new’ self. When we separate these two identities, it can become easier to believe that change is possible.” A wide body of research on temporal landmarks exists. Consider this example from a large 2021 study by University of Pennsylvania researcher and esteemed change expert Katy Milkman, PhD. Participants were given the opportunity to choose between increasing their contributions to a savings plan immediately—or at a meaningful future date (for example, the recipient’s birthday, or the first day of spring). Those who chose a meaningful “fresh start” date contributed more to their savings than participants who started saving right away (without a significant date).4 A few ways to use this technique with your clients: Give new clients a clearly defined start date. Choose a concrete date and clearly communicate it to your client. You can also share some advance messages to build anticipation, like, “Your first session is coming up! Change is about to start happening!” Align new programs, challenges, or initiatives with a special occasion. It doesn’t even matter what it is: the first day of spring, World Health Day, or National Cinnamon Bun Day (yep, it’s a thing). Pick a day that matches your launch date and let clients know what it is. If clients slip up, help them begin again with a new start date. “Fell off the wagon? No big deal. We’ll start fresh in your session on Tuesday next week. Mark it in your calendar as your ‘Clean Slate’ day.” Encourage clients to align goals with dates that are meaningful to them. It doesn’t work for everyone, but if your clients get excited about birthdays, New Year’s resolutions, or other milestones—go with it. Fresh start method #2: Do a “30 day trial”Trying something new—especially within a contained time period, like 30 days—can give clients a fresh start anytime of the year. As with temporal landmarks, a trial can make change feel possible, particularly since it has an expiration date. (It can feel a whole lot easier to do something for 30 days than, say, a lifetime.) PN Master Coach Kate Solovieva, MA, likens this to “try before you buy.” Like a “free trial,” this approach to habit change allows your client to try something new and see how it works for them, with no pressure to keep it. Solovieva likes this method because the client doesn’t even have to stick with it in order to get value from the exercise. “You almost always improve, or at least learn something from the experiment,” she says. A couple of examples: Example #1: Your client wants to eat less meat. One option could be to try vegetarianism for 30 days. There’s no pressure to become a lifelong vegetarian; just treat the diet as an experiment and see what happens. At the end of the 30 days, maybe the client’s certain that #veggielife is NOT for them. But perhaps now they’ve learned how to cook beans, or discovered they actually enjoy tofu. Maybe meat is reintroduced as a regular feature, but they’ve still moved along the continuum towards eating less meat overall. Example #2: Your client wants to get more exercise. Solovieva suggests doing a 30-day trial where they move their body in some way every single day. Make the baseline doable, such as a five-minute routine they can do at home, or a daily walk. “Chances are, the person will be super impressed with themselves,” she says. “They go from thinking of themselves as someone who never moves to someone who exercises every day. That’s a big shift.” Doing a habit, however small, for 30 days can provide a powerful boost in confidence. From there, you and your client can discuss how to build on the new baseline they’ve established. (Another awesome 30-day challenge? Slow eating. Seriously: The 30-day eating challenge that can blow your mind—and transform your body) Fresh start method #3: Look back before looking forwardIf your client needs a fresh start, particularly if they’ve fallen off the wagon, a simple reflective exercise can help. When we look back on our past efforts, and reset our focus on what’s coming, we naturally draw a mental line in the sand, distinguishing between “past” and “future”—thus giving us the feeling of a fresh start. To make use of this, try a simple exercise called “Looking Back, Looking Forward.” This handy set of prompts, courtesy of Precision Nutrition Co-Founder Dr. John Berardi, invites clients to reflect on their past efforts, release any disappointments, and celebrate their accomplishments—and then, recast their focus on the future. Use this exercise when your client needs a “clean slate.” You can also make it a regular part of your coaching practice. Dr. Berardi recommends revisiting it with clients every few weeks. To try it, take your client through the following questions. (Or, download this free PDF: Looking Back, Looking Forward) Part 1: Look back Over the past weeks, what have you put the most effort into? What are you most proud of? What more would you have liked to accomplish? How will you celebrate your progress (in a healthy way)? Part 2: Look forward What are you most looking forward to? (What goals, challenges, or projects are you excited about and ready to tackle?) What advantages do you think you have that’ll make progress more likely? (Consider what unique abilities or superpowers you possess that could help you out.) What things are likely to stand in your way? (Are there any obstacles you can anticipate in advance?) How can you prepare, right now, to make sure those things don’t get in your way? Fresh start method #4: Change up the environmentQuick: When you walk into your home, where do you put your keys? Chances are, you put them in the same place you’ve been putting them since the day you moved in. Our environment (the people, places, and things around us) plays an important role in habit formation, and habit change.5 When our environment stays the same, we’re less likely to change. But mix things up, and something interesting happens. “When we shift to a new environment, our habits are broken because they were tied to cues in our previous environment,” says Dr. Nordin. “If you want to feel like you’re making a fresh start, changing your environment intentionally in some way can initiate that effect.” Some ideas to help your client mix up their environment to get a fresh start: Conduct a kitchen makeover. Help your client go through their pantry and fridge. Toss (or, if appropriate, donate) any foods that don’t support their goals. Then, assist them in re-stocking it with foods that do. Invite your client to do a social media audit or ‘detox.’ Social media can become an automatic habit that doesn’t always serve us. This is especially true if your client struggles with self image or keeps getting distracted by the latest trends from influencers. Encourage them to unfollow anything they find triggering or unhelpful, or take a break from social media altogether. Suggest a closet clean-out. This may be especially useful if your client is having trouble moving on from a past (younger and possibly leaner) version of themselves. Get rid of clothes that no longer fit or feel good, and make room for clothes that fit the “new you.” Set up an exercise space. Simply putting out a yoga mat and a few exercise bands can make someone feel like they’re turning over a new leaf. (Bonus: If that exercise equipment is visible and handy, you’re WAY more likely to use it.) Help them design a “mobile gym.” We might not think of it as our “environment” but many people spend a lot of time in their cars. If your client is a commuter, invite them to do a car clean-out—especially if they have to kick their way through a pile of fast food wrappers to find the gas pedal—or even turn their car into a “mobile gym” by stocking it with a gym bag, pair of sneakers, and some protein bars. Make any small environmental adjustment. “Even just rearranging your furniture works,” says Dr. Nordin. Regardless of your client’s health goals, simply making their surroundings feel slightly new or different can trigger the fresh start effect. (For more ideas on how to use your environment to support your goals, read: Train your environment and watch your habits follow) Fresh start method #5: Choose a guiding word“Many clients want a fresh start but struggle to explicitly define what that means,” says Solovieva. “Maybe they want to be healthier, or feel better. I even had one client tell me they wanted to feel less hazy. What does that actually mean?” In these cases, Solovieva recommends choosing a definitive word that provides more guidance, yet lots of flexibility. This practice is popular at New Year’s. Rather than making specific resolutions, some people choose a “Word of the Year.” But you can do this any time of year, particularly if it represents a new phase of life—pregnancy, divorce, a move, or starting a new job. Seasons work well, too: Your client might enjoy choosing a word for winter, or spring. “You could choose a word to correspond with a client’s program,” says Solovieva. “You might say, ‘We’ve committed to working together for the next three months. Why don’t we come up with a word that represents what you’d like this time to be about?’” The word they choose can then act as a natural decision-making filter or North Star in your work together. For example, if their word is “peace,” together you might strategize ways to make their eating habits, workouts, or environment more peaceful. To help your client choose their word, Solovieva recommends asking them a few questions, such as:
A word can provide a sense of a fresh start because, much like resolutions, it gives us a feeling of a new identity, a new self, a new phase of life. And, it allows us to change our behavior and take actions in favor of the change we’re trying to create. But it also has the benefit of less rigidity. If your goal is to workout three times per week and you don’t do it, it’s easy to feel like a failure pretty quick. On the other hand, if your word is “joy,” you could pretty easily find ways of moving joyfully regardless of whether or not you get to the gym on schedule. Importantly, a guiding word (like any of these methods) can serve a purpose for a time and place. But there’s no pressure to stick to it forever and ever. With approximately 80,000 nouns in the English language, if your guiding word stops working for you, you can always pick a new one. After all, that‘s the beauty of the fresh start. No matter how many times we fall down, there’s always another chance to begin again. ReferencesClick here to view the information sources referenced in this article.
If you’re a coach, or you want to be…You can help people build nutrition and lifestyle habits that improve their physical and mental health, bolster their immunity, help them better manage stress, and get sustainable results. We'll show you how. If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. The post From New Year’s Resolutions to “I’ll start next Monday”: How to use the fresh start effect to make LASTING change appeared first on Precision Nutrition. from https://ift.tt/vTDfItg Check out https://drpanda24816919594.wordpress.com/ The irony is that it’s kind of stressful to find answers about stress.There’s so much conflicting information out there. But if you’re a health and fitness professional, your clients—maybe even your friends and loved ones too—will likely turn to YOU for counsel. They’ll ask things like: “Is stress REALLY toxic?” “Do you think stress caused this belly fat I can’t lose?” And: “Are these red bumps from stress?” (Why does everyone insist on showing you their rashes??) You want to help, but coming up with the right answers can be hard, because: The right answer depends. It depends on WHO the asker is, WHAT their goals are, WHERE they’re starting from, and HOW MUCH they’re willing and able to change The truth is, one-size-fits-all answers to stress-related questions don’t exist.However, you can build a strong foundation of knowledge about stress that can help you answer these questions with more confidence and expertise. In this article, we’ll try to give you some resources to do that. If you want, read the following Q and As from top to bottom. Or, just jump to the ones that interest you the most: Question #1. Is stress really bad for you? Question #2. What are the signs of stress? Question #3. Is stress making me gain / lose weight? Question #4. How can I stop stress eating? Question #5. How do I get rid of stress? Question #6. How do I fit in stress-management strategies and self-care? Question #7. Is there a diet that will help reduce stress? Question #8. Is there any way to cool stress fast? Question #1. Is stress BAD for you?Yes and no. It’s all about the right amounts—for YOU. The relationship between stress and health has gained a lot more attention and validity in the past 30 years. As a result, you’ve likely learned to associate stress with all kinds of terrible things: heart attacks, hair loss, early death. And while excessive, unrelenting stress definitely erodes health, let’s clear something up: Not all stress is bad.In fact, in order to thrive, we actually need some stress to feel juicy, purposeful, and alive. As the above chart shows, it’s all about finding a stress “sweet spot.” Go too far in either extreme, and you’ll feel crummy. How do you find your stress “sweet spot”?Stress that’s long-lasting, relentless, and demoralizing is also the kind of stress that’s associated with depression and anxiety, cardiovascular disease, diabetes, stroke, and cancer.1 If you’re dealing with those kinds of stressors, consider where you have control, and try to reduce—or even avoid—them when you can. Also, ask for help. Sometimes having another person around to tackle a problem with you makes the difference between feeling like you’re drowning and feeling like you’ll make it to the shore. On the flip side, when stress occurs in shorter bursts, and you feel like you have some control over it, as well as opportunities to recover in between, it can actually help you become stronger and more resilient over time. This kind of stress tends to feel empowering: It helps build you up; not break you down. One big complication…What feels stressful is highly subjective. Turns out, your perception of stress has a big impact on how stress feels—and what it does to your health. If you believe stress is always terrible and should be avoided at all costs, you’ll be more likely to cling to your comfort zone, fear the future and what could happen, and steer clear of situations that could lead to growth. (You’re also more likely to experience the negative health effects of stress, like high cortisol.2) In a cruel self-fulfilling prophecy, stress actually does become more harmful. However, if you believe stress can make you stronger, wiser, and more resilient, you’ll be more likely to proactively solve problems, seek out challenging experiences—and benefit from stress in your life. Luckily, you have some control over your perception.In the spirit of helping you shift your perspective, here are some examples of how some stress can actually enrich various aspects of life: Stress can strengthen relationships. Some conflict is actually crucial for healthy, secure relationships—it’s a pathway to better understand others. By working through things together, we grow together. Stress can make you smarter. Managed effectively, stress helps you focus your attention, plan for future challenges, and enhance memory and learning. Stressors might even feel like fun puzzles to solve. Stress can build muscles and endurance. This is probably the most obvious example, but most of us know that intermittent physical stress—say, from a workout—couped with appropriate recovery helps your body become stronger and more capable. Choose to believe that stress has the capacity to benefit you. It can help you learn, grow, and live a bigger, more adventurous and meaningful life. LEARN MORE:
Question #2. What are the signs of stress?The signs and symptoms of stress depend a little on whether the stress is acute or chronic. Acute stress (think: a car just swerved in front of you) generally causes your sympathetic nervous system to ramp up, which releases hormones such as epinephrine (adrenaline) and cortisol. With acute stress, you might notice:
The stress response is built-in. You don’t have to think consciously about it; your body just responds automatically in this way to all stressors. Luckily, the recovery response is also built-in. Once a threat recedes, your heart rate and breathing will return to normal, and you’ll feel calm again. Chronic stress is when that sympathetic activation lasts for days, weeks, or months, without adequate opportunities for recovery. Just like a rollercoaster, stress can feel energizing in short bouts—but like a nauseating nightmare if you can’t get off the ride. Not surprisingly, chronic stress is more likely to take a toll on your physical and mental health. Signs of chronic stress include:
While the stress response is normal and helpful for short-lived bouts of challenge and excitement, we’re not meant to live in a constant state of activation and threat. Stress feels best when it’s broken up with periods of recovery. READ MORE: The difference between stress and anxietyEveryone experiences stress. Most people will also experience anxiety.(At least to some degree, at some point.) Anxiety often involves physical symptoms—tension, increased heart rate, sweating. But the hallmark aspect of anxiety is a persistent feeling of apprehension or dread. Although this feeling sometimes seems like it arises from nowhere, it’s usually caused—and perpetuated—by negative thoughts and ruminations like, “I’m never going to get through this” or “Everyone is going to judge me.” (Overly negative or catastrophic thoughts are also called “cognitive distortions.” Read more about how to deal with them here: The thought tool that can lower your stress instantly) Stress usually starts in response to an event or situation, and ends when that situation has resolved. But with anxiety, the “threat” tends to persist even beyond the scope or duration of the event. While stress can trigger helpful adaptations, anxiety tends not to be super productive. In excess, it can feel pretty debilitating. The good newsMany stress management techniques are also effective at reducing anxiety. Journaling, exercise, social connection, and relaxation exercises like breathwork or positive visualization can help with both stress and anxiety. However, if anxiety is especially intense, long-lasting, or interferes with your quality of life, it’s best to consult a healthcare professional like a therapist or a family doctor. If you’re a coach, remember that you’re not qualified to diagnose or treat clinical anxiety or depression. If your client struggles with either, the best way you can support them is to refer out to a medical professional who specializes in mental health. (Trying to help clients with their mental health? Read this first: “I’m a coach, not a therapist!” 9 ways to help people change while staying within your scope) Question #3. Is stress making me gain / lose weight?Possibly. But more likely, stress is affecting your behaviors. And eating behaviors definitely affect body composition. Here’s how it worksWhen you’re stressed, your physiology changes—at least temporarily. Your body’s acute stress response and the accompanying spike in adrenaline releases stored glucose (sugar) into the bloodstream so you have energy to deal with whatever challenge you’re facing. This increase in blood sugar can reduce your appetite, making you push away your sandwich even if you haven’t eaten all day. The stress response also dampens digestion.Even when you do eat, food might feel like it’s just sitting in your gut not moving anywhere, or it might blast through you so fast that you’re afraid to stray too far from a washroom. Because digestion is compromised, you also may not adequately absorb your food. It’s through both loss of appetite and loss of absorption that some people lose weight during periods of stress. On the other hand, weight gain during periods of stress is just as common. Especially when stress becomes chronic, the stress hormone cortisol increases. Cortisol can increase appetite, especially for carbohydrate- and calorie-rich foods.3 4 Most people find eating pleasurable and soothing, so turning to food during times of stress is a common (and understandable) coping mechanism. Of course, when this becomes a habit, excess calories over time can lead to weight gain. If that’s something you struggle with, check out the next answer below. READ MORE: Question #4. How can I stop stress eating?More than 60 percent of our new clients list emotional or stress eating as a major nutrition challenge. What’s more, over 50 percent say they also “get intense cravings” and “snack when not hungry.” If you relate, it might be a relief to know you’re not alone. Of course, that’s little consolation when your hands are fumbling for crumbs at the bottom of a freshly opened bag of peanut butter pretzel bites. But what if you realized this behavior occurs…
Emotional eating and intense cravings are typically part of a pattern of behavior that’s triggered by a specific experience—a thought, feeling, and/or situation. If you can identify the trigger, you can disrupt the pattern of behavior and make different choices. Use the “Break the chain” worksheet to help clients identify their emotional and stress eating triggers. Then, apply the step-by-step strategy at the end of it to create and strengthen alternative coping mechanisms. READ MORE: Question #5. How do I get rid of stress?You’ll never entirely rid your life of stress. Nor would you want to. As we’ve mentioned, stress is a normal—even good—part of a full, meaningful life. However, many of us end up with stress levels that feel overly disruptive or unhelpful. Sometimes, that’s impossible to avoid. At some point, most people will face very difficult periods of unavoidable stress: illness, injuries, financial hardships, natural disasters, or a pandemic. But often, you have some control. Maybe even more than you think. At PN, we use an exercise called The Spheres of Control. (If you want, fill out your own spheres of control using this free worksheet.) With the Spheres of Control exercise, you identify what areas you truly have power over and focus more on them. This often not only helps people feel less overwhelmed and stressed, but also more effective, capable, and in control. What about those areas you have zero control over? By seeing the reality on paper (or a screen), you can give yourself permission to stop wasting precious energy trying to control the uncontrollable. And that in itself can help relieve stress and anxiety. READ MORE: Question #6. How do I fit in self-care?Sometimes, adding more recovery can be just as effective as reducing stress. When you recover, you regain, restore, or recuperate what you’ve lost. And you return to your baseline state of wellbeing, health, and performance. Sounds great, except… what if you feel like you don’t have time to ADD anything else, even if it’s good for you? A paradigm shift that might helpInstead of looking at stress management as an “on” or “off” switch—you’re either doing ALL the things or NOTHING—think of it more like a “dial.” The image below shows what stress recovery might look like on a continuum, from devoting five minutes a day to something restorative, all the way to basically making it your job to be a Master of Chill. (If you want to see how this concept applies to other habits—like those related to nutrition or fitness—check out this infographic: Never press “pause” on your health and fitness again) To apply this concept, start by identifying your baseline: Are your stress management practices currently at a 1 or 2? Or maybe even a 0? If so, no judgment. This is just your starting point. Think about what “a little better” might look like.Even by one or two “notches.” Might you add five minutes of journaling to your evening routine? Or a 10 minute walk to get some sun and fresh air in the morning? Consider what just a little better might look like, and start there. For the extra frazzled, it might help to know that sometimes the BEST time to start a new habit is when you’re busiest. If you can learn to fit stress management practices into your life when you’re swamped, it’ll feel like a breeze to keep them in there—or even build on them—when life settles down. (And if life never settles down, at least you didn’t delay your self-care further waiting for the “perfect time.”) READ MORE: Question #7. Is there a diet that will help reduce stress?All over the internet, you’ll find curative diets for stress and anxiety. They put food into neat little categories, and so long as you ONLY eat “do” foods—and judiciously eliminate “don’t” foods—your stress will go away. If only feeling better were that simple. Truth is, good mental health depends on many different nutrients from many different foods, as well as a set of fundamental nutrition principles, like:
Consistently neglecting the above can add stress. Prioritizing them—which doesn’t mean doing them perfectly—is probably the most effective nutrition strategy to reduce stress. If that list looks overwhelming, just start from wherever you are right now, and simply aim to eat “a little better.” Choose one practice to work on from the above list, and in a couple of weeks, evaluate whether you’re ready to build on it. Master the fundamentals, and you’ll see that they’re pretty effective on their own, no magic diet needed. READ MORE: Question #8. Is there a way to calm stress fast?No matter what’s going on in your life, one of the most effective, accessible ways to cool stress FAST is simply to breathe. Slow, deep breathing stimulates your vagus nerve (the main nerve of your “rest-and-digest” system), which can help relax your whole body. In turn, this reduces not only your physiological response to stress but also your emotional response. When you’re calmer and more relaxed, you make better decisions. You’re able to focus better. You feel more in control. And deliberate breathing techniques can help. One breathing technique we like is called “Box breathing.” It breaks the breath cycle into four 4-second-long stages (like the four sides of a square). Here’s how to do it
Repeat as many times as you’d like. (And feel better.) READ MORE: Stress is uncomfortable, but it also helps us grow.If you’re stressed about answering your clients stress-related questions, think of it this way: This is an opportunity to expand and deepen your knowledge and coaching skills. (See? We’re applying a resilience-building mindset already!) Being a coach who helps clients manage their stress involves, yes, knowing about stress. But it also means being a fellow human who can relate to their struggles. Alongside your clients, you can use your knowledge about stress and recovery to take on challenges, and grow into a better coach—and person—than you were before. ReferencesClick here to view the information sources referenced in this article.
If you’re a health and fitness pro…Learning how to help clients manage stress and optimize sleep can massively change your clients’ results. They’ll get “unstuck” and finally move forward—whether they want to eat better, move more, lose weight, or reclaim their health. Plus, it’ll give you the confidence and credibility as a specialized coach who can solve the biggest problems blocking any clients’ progress. The brand-new PN Level 1 Sleep, Stress Management, and Recovery Coaching Certification will show you how.
The post The top 8 most common stress-related questions, answered. appeared first on Precision Nutrition. from https://ift.tt/MnTE2Iq Check out https://drpanda24816919594.wordpress.com/ Reviewed by Jennifer Martin, PhD Google hears about everyone’s sleep problems, at all hours of the night.And chances are, if BILLIONS of people are wondering why they can’t sleep, why they keep waking up at night, what they can do to fall asleep faster, and how long they should be sleeping, your clients are wondering, too. In this article, we’re going to cover everything you need to know about the sleep problems your clients are likely to struggle with the most, along with science-supported practices that can help. In this article, we’ll try to give you some resources to do that. If you want, read the following Q and As from top to bottom. Or, just jump to the ones that interest you the most: Question #1. Why can’t I sleep? Question #2. Why do I keep waking up at night? Question #3. How much sleep do I need? Question #5. What’s the best way to track sleep? Let’s start with the top sleep question people type into Google—likely bleary-eyed, at 3 am… Why can’t I sleep?Technically, everyone can sleep. Stay awake long enough and sleep will absolutely find you. Our sleep drive is built into our biology. So when someone types “why can’t I sleep?” into Google, what they’re really asking is: “Why does it take so long for me to fall asleep?” Usually, one of the following is going on, says Chris Winter, MD, author of The Sleep Solution and The Rested Child, and co-author of Precision Nutrition’s Sleep, Stress Management, and Recovery Coaching Certification. Answer #1: You have anxiety over not being able to sleep.Here’s a common scenario: You go to bed at your usual time. Twenty minutes go by. Then an hour. Blink. Blink. Still awake. As you toss and turn, you think things like, “Ugh, again? WHY?! Tomorrow‘s going to be a disaster! I NEED to sleep… NOW!” Naturally, those thoughts lead to anxiety, and trigger the release of brain chemicals that keep you alert and (gulp) awake. To break this maddening cycle, address and reframe the underlying thoughts and emotions. You’ll likely discover you have some unhelpful and maybe even unrealistic beliefs about sleep. Rather than berating yourself for not sleeping, consider gently reminding yourself that… You’ll fall asleep eventually. Like we said earlier, all humans have an innate drive and capacity for sleep. You’re likely getting more sleep than you realize. According to Dr. Winter, most people aren’t aware of their lightest sleep phases. They think they’ve spent most of the night awake when, in fact, they slept several hours. Occasional sleep loss is normal. Especially during times of excitement, anticipation, change, or stress. For most, this is a temporary phase. Trust that your sleep will recalibrate eventually. (For more ideas on how to break free from sleep anxiety read: How to Sleep Better When Nothing Helps You Sleep Better) Answer #2: You have an afternoon coffee habit.Caffeine blocks the function of adenosine, a neurochemical that makes you sleepy. But that doesn’t mean you have to give up caffeine entirely. Some people find that cutting back—say, having just one espresso shot instead of two—ameliorates their sleep issues. Other clients have told us that they’re okay if they have caffeine before noon, but not after. Answer #3: You sleep in.It takes about 16 hours of wakefulness for enough adenosine to build up in your brain to nudge you into slumber. So, waking up later means you probably won’t feel sleepy until later. (In other words, do the math: Sleeping in until 10 am might mean that your brain isn’t ready to rest until about 2 am.) It’s tempting to keep hitting snooze, especially if you slept crummy the night before, but do your best to get out of bed at a reasonable time, and you’ll set yourself up better for a reasonable bedtime. Answer #4. You don’t get much sunlight, especially in the mornings.Most organisms, including humans, have evolved to organize their physiological processes in response to light and dark. Morning sunlight in particular seems to help set the body’s circadian rhythm, helping you feel tired when it gets dark in the evening. Try to get 10 to 20 minutes of sunlight within two hours of waking up. (And yes, overcast days still count!) Answer #5. You snuggle up to screens in the evening.Melatonin increases sleep drive as night approaches, but it requires relative darkness to do its work. Light from phones, tablets, televisions—also known as blue light—and even overhead incandescent lighting can disrupt this sleep-promoting hormone, making sleep elusive. As the sun begins to lower, lower the lighting in your house too. If you can, limit screen time especially in the hour before bedtime. 5 evergreen strategies to improve sleepSleep hacks come and go, but these five principles of good sleep are nearly universally recommended by sleep experts and good sleepers alike: 1. Keep your sleep-wake schedule consistent. Wake at roughly the same time each day (including weekends) and hit the sack around the same time each evening. 2. Use a pre-sleep ritual.About 30 to 60 minutes before going to bed, get into wind-down mode. Turn off screens. Dim the lights. Relax with a bath, stretching, or time with a book. By doing the same behaviors each evening, you’ll train your brain to know it’s bedtime. 3. Avoid high-fat, high-calorie evening meals.Consume moderately sized meals no later than 3 hours before bedtime. Eat meals higher in carbohydrates and protein rather than high-fat meals, which can worsen sleep quality in some people. 4. Avoid energizing exercise in the evening.Schedule weight lifting and intense cardio earlier in the day. Closer to bedtime, opt for calming, gentle movements like walking or slow yoga. 5. Keep your room dark.If possible, make your bedroom as dark as possible or consider wearing a sleep mask. That way, you reduce interference from street lights or other lights in your environment, which can inhibit melatonin. (For more science-based advice to get more rest, read: How to Sleep Better: Your 14-Day Plan for Better Rest) Why can’t I sleep through the night?Lots of people wake at night—and Dr. Winter wants to tell you it’s no big deal. Here are a couple of scenarios that often distress people, but are actually totally normal: Early waking: You’re wide awake at 5 am, a full two hours before your alarm. Even though you think you should be sleeping longer, your brain might be fully recharged and ready to slay your day. Biphasic sleep: You sleep for several hours, then wake and feel alert for 45 minutes or so, and then go back to sleep for several more hours. If that’s you, drop any anxiety over your mid-night waking; just assume it’s normal, read for a little bit, then let yourself fall back asleep when you’re ready. For both of the above situations, if you feel rested and alert during the day, there’s no true sleep problem, says Dr. Winter. On the other hand, if it seems as if no amount of sleep will fix how tired you feel, consider whether any of the common offenders might be interfering with your ability to sleep through the night. What Wakes People During the NightIf you’re someone who has trouble falling asleep again after you’ve woken up in the middle of the night, it might help to prevent disruptions from happening in the first place. Take a look at the following list of common nighttime troublemakers, and see where you have control modifying or avoiding them: Alcohol: Having a nightcap (or two) often helps people feel more relaxed—and maybe even fall asleep faster. But as alcohol metabolizes, your body experiences “rebound” arousal, causing a fitful sleep.1 Caffeine: As mentioned, caffeine blocks the function of adenosine, a neurochemical that makes you sleepy. Try to avoid caffeine—not just coffee, but caffeinated soda, too—a minimum of six hours before bedtime. Intense evening exercise: A natural effect of intense exercise is an increase in cortisol, a hormone that makes us feel alert. Some people find that if they exercise vigorously too late in the evening, they still feel “pumped up” when it’s time to sleep. Sedentary lifestyle: Research shows that people who are chronically deprived of physical activity are more likely to struggle with insomnia.2 This can create a vicious cycle, because if you’ve slept poorly the night before, you might be inclined to stay in bed or on the couch the next day. Even if you’re tired, get your steps in. One study showed sleep quality was better in those who walked more.3 Smoking cigarettes: Nicotine is a stimulant. So, much in the way that caffeine can jangle your nerves too close to bed, so can cigarettes (or vaping). Drinking liquids too close to bed: Have a recurring dream where you’re running around trying to find a bathroom, and every stall is locked? Avoid drinking liquids two to three hours before bed, and you’ll be less likely to be tormented in the middle of the night with a full bladder. Snoring spouse: Snoring isn’t grounds for divorce, but it’s definitely grounds for investing in a good pair of earplugs. Or maybe separate bedrooms. (And if your spouse sounds like a lawnmower, get them to ask their doc about it. Snoring is a common sign of sleep apnea.) Pets and children: Co-sleeping with pets or children sounds cozy, but if it’s disrupting your sleep, it might not be worth it. Set Rover up with a dog bed (maybe in a separate room). If kids keep coming into your bed at night, calmly walk them back to their room, and tuck them in. With consistency, most kids (and pets) learn to sleep on their own. In addition to the above, talk to your doctor about your sleep. It might be worth getting screened for sleep apnea, restless legs syndrome, and other conditions that disturb sleep. How much sleep do I need?On average, most people need somewhere between seven and nine hours of sleep each night. But that’s an average, not a good-health edict. “There are people who require slightly more and slightly less sleep,” says Dr. Winter. Above- and below-average sleepers fall into three main categories: Natural short sleepers feel spunky and clear-headed with just six or seven hours of shuteye. Natural long sleepers need 10 or more hours in order to feel refreshed. Children, teenagers, and many young adults need more sleep for their developing bodies and brains. Meanwhile, others sleep 14, 17, 24 or more hours with very little interruption—and still wake feeling tired. “If you’re one of these people, it might be an indication that there is something wrong with your sleep quality, not necessarily the quantity,” Dr. Winter says. For example, sleep disorders like sleep apnea can disrupt sleep, causing people to sleep more hours and still wake feeling unrefreshed. These disorders require medical treatment, so mention any concerns to your doctor. (Read more: What Happens When You Sleep Too Much?) Why do we sleep?Researchers haven’t figured out exactly what sleep does, but there’s one thing they’re sure of: Sleep is important. Every physiological process, in some way, is regulated or influenced by sleep. Getting enough good-quality sleep:
What’s the best way to track sleep?If you spend time reading Precision Nutrition’s content, you’ll see we’re funny about the word “best.” That’s because the BEST advice for any one person depends on their sex, age, genetics, lifestyle, preferences, and an array of other factors. This “no best” philosophy applies to diets, stress management techniques, exercise, and, yes, even sleep trackers. Because there’s no one “best” way to track sleep, it’s better to simply present clients with options. Then, they can decide on the best approach—for them. Below we’ve listed some of those options, starting with the least expensive. Sleep tracking option #1: The sleep diaryFor about a month, get your client to track:
On top of that, get them to keep notes on how they feel during the day, especially during low-stress activities such as watching television or reading. Do they feel alert? Or ready to snooze whenever they stop moving? At the end of the month, look over the log together and see if you can spot any patterns. (For example, does a daytime nap seem to increase the likelihood of having a disrupted sleep at night? Or not?) If a client generally feels spunky during the day, that’s a good sign they’re getting all the sleep they need. On the other hand, if they’re nodding off during dinner, try prioritizing sleep until they’re getting seven to eight quality hours per night. If your client is consistently struggling to fall or stay asleep--and they feel zombie-like during the day—encourage them to mention it to their doctor. Sleep tracking option #2: Commercial sleep trackersAt-home devices aren’t always as precise as many manufacturers claim. While technologies are improving significantly, and some devices and apps are better than others, many of them just aren’t very accurate when it comes to precisely monitoring specific stages of sleep. They are, however, pretty good about telling you how long you slept. These trackers are especially helpful for… People struggling with insomnia Most people aren’t aware of their lightest sleep phases. They think they’ve spent most of the night tossing when, in fact, they slept several hours. As a result, these devices can often help folks with insomnia realize that they’re getting more sleep than they realize. Anyone who’s experimenting with a new sleep strategy Whether you’re using a white noise machine or turning down your thermostat a few degrees, these devices can help you see whether the tactic actually led to improved sleep. On the downside, monitoring can make some people more anxious or obsessive about their sleep… which means they get even worse sleep. (Read more about tracking health metrics and anxiety: Are Fitness Trackers Worth It?) Sleep tracking option #3: Sleep studiesRequested by a physician, a sleep study can help your doctor determine whether you have a health problem that’s interfering with sleep. Home-based sleep studies are an accessible and relatively inexpensive way for physicians to test for sleep apnea, when breathing repeatedly stops and starts during the night. To diagnose other health conditions, your physician may ask you to spend a night in a sleep lab. How to help sleepless clientsAs you might have learned from personal experience, if you tell clients about all of the horrible things that will happen if they don’t get more sleep, their sleep will likely get worse. (Thanks, sleep anxiety.) Another losing strategy: Pushing the same so-called magical sleep protocol on everyone. Truth is, no ONE practice will help every single client. That’s why, to truly benefit your clients, we recommend experimenting. Talk about a wide range of possible changes and how they might help Ask, “What are you willing to try?” Then pick 1-2 actions they’re ready, willing, and able to commit to for a period of time (two weeks is a good frame) Gather data over time. Then ask: Is this making your sleep better? Worse? The same? Use what you learn from the above process to iterate. Eventually, your client will discover the set of practices that works best—for them. If you’re a health and fitness pro…Learning how to help clients manage stress and optimize sleep can massively change your clients’ results. They’ll get “unstuck” and finally move forward—whether they want to eat better, move more, lose weight, or reclaim their health. Plus, it’ll give you the confidence and credibility as a specialized coach who can solve the biggest problems blocking any clients’ progress. The brand-new PN Level 1 Sleep, Stress Management, and Recovery Coaching Certification will show you how. The post The top questions people ask about sleep—and how to answer them appeared first on Precision Nutrition. from https://ift.tt/0ryJ1VH Check out https://drpanda24816919594.wordpress.com/ When your thoughts feel like a tornado, it’s hard to do stuff like plan healthy meals, or schedule gym time.Never mind falling asleep at a decent hour the night before so you have the energy to actually DO these things. Seems like an unlikely hero—but your phone might help. Specifically, via stress management apps. Stress management apps promise to help you manage your thoughts, regulate your emotions, and ease tension and restlessness from your body. And in turn, better recovery from stress “fills up your tank,” making it easier for you to eat mindfully, find time to exercise, and feel like you have the capacity to take on new challenges. In the following article, we’ll discuss how apps for stress management and anxiety might help you do that. You’ll discover:
If you want to better manage your thoughts, feelings, and behaviors so you can create or sustain your health and fitness habits, keep reading. First, what are stress management apps?Stress management apps are programs on your phone that offer tools like guided meditation, guided breathwork, and mood tracking. These tools aim to reduce anxiety and stress, and improve mindfulness and wellbeing. The cool thing is, apps for anxiety and stress can help you find relief in the moment, but also ongoing. That’s because stress management is a skill. So, the more you practice regulating your emotions—like calming yourself down with controlled breathing after a heated conversation with your boss—the more it begins to feel natural, and even automatic. Because your phone is nearly always with you, stress apps can help you practice the skill of stress management wherever and whenever you need it. Okay, but do apps for anxiety actually work?The short answer: Yes. (For most people.) A 2020 study in the International Journal of Technology Assessment in Health Care reported that apps using behavior-change strategies (such as CBT), significantly helped with depression, anxiety, and stress.1 And, a 2021 meta-analysis in the Journal of Affective Disorders found that mindfulness apps in particular show promise in helping reduce perceived stress, anxiety, depression, and improve psychological well-being.2 However, there’s nothing special about using these tools through your phone. Apps just help make these therapies more convenient, accessible, and user-friendly. (Often, they’re more affordable than traditional therapy, too.) Marla Deibler, PsyD, clinical psychologist and founder of The Center for Emotional Health of Greater Philadelphia, suggests that while apps can be part of your mental health toolkit, effective stress management should include a wide range of strategies. Other strategies might include connecting to loved ones, getting out in nature, or talking to a mental health professional, such as a therapist, stress coach, or social worker. Precision Nutrition Master Health Coach Kate Solovieva, MA, who holds her masters in Social and Personality Psychology, points out that for some, their phone is a source of stress. For these people, non-digital strategies, like the ones mentioned above, might be more effective. Techniques that help with stress managementStress and anxiety apps tend to focus on one or several of the most effective techniques for stress management and anxiety relief. Here’s an overview of these approaches: Cognitive Behavioral Therapy (CBT)CBT is one of the most effective and well-researched treatments for many mood issues, including anxiety and depression—but also plain old daily stress.3 “We all have moments where we unintentionally increase or maintain our own stress by thinking unhelpful thoughts. These thoughts are often unrealistic, inaccurate, or, to some extent, unreasonable,” Dr. Deibler says. CBT helps you identify and rewrite these patterns of thinking, so you can feel better, and change your behavior in positive ways. For example, you might have a thought like, “I don’t have time to work out today, but if I skip, all my progress will be lost.” Under normal circumstances, this thought may cause you to feel defeated, and may even tempt you to give up your training goals altogether. Using CBT, you learn to challenge this thought, realizing that it’s overly catastrophic. (Skipping one workout will not somehow turn all your hard-earned muscle to mush.) While CBT is most effective when done with a clinician, most people can learn basic skills to help themselves have more awareness of their thought errors, and learn to respond to these thoughts more productively. Mindfulness and acceptanceResearch shows mindfulness can be highly effective in helping reduce the physiological stress response in people with generalized anxiety disorder.4 Mindfulness can help you observe uncomfortable emotions with healthy detachment—kind of like watching a wave in the ocean swell, and then ride out. Anxiety may feel bad, but it isn’t inherently harmful—and it does pass, says Dr. Deibler. Learning to observe your experiences—even the unwanted ones—without judgment or resistance, can help you feel less overwhelmed, and move on faster. MeditationMindfulness meditation is the style of meditation most commonly found on stress apps. This type of meditation usually involves sitting somewhere with your eyes closed, and simply observing your thoughts and feelings—your bodily sensations, sounds in your environment, or the chatter in your brain. Whatever you notice, the idea is to try not to control it, judge it, or get overly identified with or emotionally wrapped up in it. (Yes, this is hard!) This practice can help you to become more present—instead of overanalyzing the past or projecting into the future—as well as detach from stressful thoughts. Not surprisingly, research shows that this type of meditation is effective at reducing anxiety.5 6 BreathworkTaking deep, slow breaths helps lower your heart rate and blood pressure. This has a calming effect on your body, which can in turn cue your brain to calm down too, explains California-based Nathan Brandon, Psy.D., who specializes in online therapy. Studies show breathwork—especially when the exhale is even with or longer than the inhale—is an effective intervention for reducing stress, increasing mindfulness, and reducing anxiety.7 (There are some great apps that can help you use your breath as a tool for stress management, but if you want a quick primer, we have a free guide too.) Relaxation techniquesThere are many activities that relax the body and mind—and different apps that cater to each. A few popular techniques:
“These activities work by focusing your attention on something other than your stressors and by helping your physical body to relax,” says Dr. Brandon. Identifying triggers“Figuring out the things that trigger your stress and learning how to deal with them in a healthy way can make a big difference in your overall stress levels,” Dr. Brandon says. Both he and Coach Solovieva suggest identifying what causes your anxiety to flare up. Triggers can include people, places, or things—for example, alcohol, caffeine, too many hours at the office, poor sleep, or even certain relationships. Once you identify the things that make your mood or behaviors go south, you have more control over them: you can figure out how to minimize your exposure to triggers, or just alter your perspective on them Apps that track your mood or habits can illustrate these patterns more clearly. What are the best stress management apps?According to all three of our experts—and established research1—the most effective apps for anxiety or stress are ones that are based on evidence-based techniques, like those above. However, if your stress or mood issues are persistent and/or severe, talk to your doctor or book an appointment with a licensed mental health professional. With that in mind, here are seven of our top choices: HeadspaceFree 7-day trial, then $13/mo; iOS and Android All of our experts recommended the leading meditation app, and it’s one of the few wellness and stress management apps with significant clinical research to support it.8 Headspace takes the practice of mindfulness meditation and makes it easy-peasy for beginners. First, you complete a 10-day introductory course that holds your hand through how to meditate with videos and informative animations. Then, you can access a huge library of guided meditations and exercises, with experts ranging from Buddhist monks to Olympic trainers. The app leverages all sorts of meditation techniques, including visualizations, resting awareness, body scanning, and compassion, so it’s a great way to explore niches that might work well for you. Waking UpFree 7-day trial, then $14.99/mo; iOS and Android Created by neuroscientist Sam Harris, Waking Up teaches you not only the basics of how to meditate, but also includes resources like mini-courses and podcast-style interviews on spiritual theories, philosophy, and psychology. With the Waking Up app, you can do the daily 10-minute guided meditation, but you can also do shorter or longer specialized meditations, or listen to thought-provoking conversations on Stoicism, spiritual philosophy, sleep improvement, and even productivity—all from world-renowned teachers and scholars. LiberateFree 7-day trial, then $10/mo; iOS and Android This meditation app is designed to be a helpful and safe space specifically for the Black community. It features over 260 meditations plus additional talks from BIPOC teachers, covering general mindfulness as well as topics specific to microaggressions, internalized racism, ancestral healing, forgiveness, and more. The meditations range from 5 to 25 minutes. InsightTimerFree; iOS and Android InsightTimer gives you access to more than 90,000 meditations for free, including ambient sounds to help calm your mind and guided sessions from meditation teachers, psychologists, and celebrities like Russel Brand, Gisele Bündchen, and Elizabeth Gilbert. Its thorough library can feel a bit overwhelming for beginners, but it categorizes its meditations, so you can easily find something to help you calm anxiety in the moment, focus on self-love or compassion, or fall asleep faster. It also offers all styles of meditation, including Mindfulness Based Stress Reduction (MBSR) therapy, and breathing meditations. Breathe+Free for basic features; iOS and Android Controlling your breath helps regulate your central nervous system, which is the on/off switch for anxiety. But simply sitting still and breathing can be surprisingly difficult. Breathe+ uses a simple design to help you zero in on controlling your breath. You just input how long you want to practice breathwork for and how many counts you want for your inhale, hold, exhale, and hold. Hit start, and the app screen shows calming waves to mimic the rise, fall, and pauses of your breath. We love the accessibility and simplicity of this visual-oriented app for in-the-moment calming, but if you prefer talk-guided breathwork, check out Othership or Breathwrk. TangerineFree; iOS and Android This habit- and mood-tracking app helps you stay accountable for the practices you know keep your anxiety levels down. Displayed like a calendar, Tangerine allows you to input any habit, along with what time of day and how many times per week you like to complete it. Each day, you check off the habits you completed, rate your mood on a simple smiley face scale, and add a few journal notes about what made your day good or bad. It’s helpful on its own for accountability with healthy habits, but for an extra $5 per month, you can access insights and stats to see how your routine affected your mood, and to see trends. Sanvello$9/mo, iOS and Android Sanvello combines many of the aforementioned science-backed therapies into one app. It:
Then, it offers a report to show correlations between your daily mood ratings and the activities you did—or didn’t—do. Build yourself up, bit by bit.While doing five minutes of box breathing will definitely help calm you down in the moment, substantial changes to your baseline levels of stress will only happen when you practice these tools regularly (likely daily). Additionally, because apps are designed to be universally helpful—a kind of “one size fits all” approach—they work best for minor stress and anxiety. However, many people benefit from deeper and more individualized support—particularly from another human. That’s why we created PN Level 1 Sleep, Stress Management, and Recovery Certification. It gives you the tools, know-how, and skills needed to help yourself (and others) cope better with life’s many stressors, improve mental and emotional well-being, and gain the capacity to make meaningful health and fitness changes But apps are a great, accessible place to start. Even if you only have one minute a day, build in your stress management reps, just like you might build in reps at the squat rack. Every time you practice being mindful, regulating your breathing, or moving your body in a way that relieves tension, you get stronger and more skilled at that practice. Over time, you become more effective at managing stress. One day, you might even call yourself a mental health athlete. ReferencesClick here to view the information sources referenced in this article.
If you’re a health and fitness pro…Learning how to help clients manage stress and optimize sleep can massively change your clients’ results. They’ll get “unstuck” and finally move forward—whether they want to eat better, move more, lose weight, or reclaim their health. Plus, it’ll give you the confidence and credibility as a specialized coach who can solve the biggest problems blocking any clients’ progress. The brand-new PN Level 1 Sleep, Stress Management, and Recovery Coaching Certification will show you how. The post Can these stress apps transform your life for the better? appeared first on Precision Nutrition. from https://ift.tt/uo4YRVK Check out https://drpanda24816919594.wordpress.com/ Feel like you have to hustle your butt off to get more clients?These days, it can seem like being “just” a great coach isn’t enough of a sell. Not only do you need to know your stuff and be a natural “people person,” but to market yourself properly, you’re also supposed to figure out a unique coaching niche, define your brand, keep up with research, and regularly post polished, compelling content—on whatever platform is trending at the moment. Um… what? No wonder so many coaches feel overwhelmed and confused about the whole marketing thing. (Not to mention icky. You don’t want to have to promise abs in eight days just to get some eyes on your business!) Fortunately, there IS a way to market yourself effectively—using YOUR strengths, YOUR message, and on YOUR schedule. Take fitness and nutrition coach Tia Smith.Tia’s a 38 year-old coach living in metropolitan Atlanta. By most standards, she’s extremely successful. She’s got: A full roster of loyal clients. In fact, her biggest challenge is scaling her business so she can make room for even more people. A highly engaged community. Her email newsletter has an open rate three times higher than industry standard. A clearly defined brand, voice, and niche clientele. She knows who she is, and more importantly, how to connect authentically with her clients. (No surprises: Her clients love her.) Zero stress about marketing. She works at a pace that’s do-able for her (with three kids, the 24/7 hustle culture was a hard no). She also doesn’t compare herself to other coaches or get distracted by all the stuff people say you “should” do. Tia doesn’t consider herself an expert at marketing. She doesn’t coach celebrities or have a million followers on Instagram. And she definitely doesn’t pretend to be perfect. According to Tia, “I’m just doing my best.” And yet, her marketing “strategy” is working. In this article, we share five (non-slimy) marketing lessons from Tia that can also work for YOUR coaching business. If you feel overwhelmed or uneasy about marketing, this advice is for you. Marketing Lesson #1: Design your product or service based on what people actually want.Prior to launching her coaching business, Tia taught fitness classes for women. Before and after class, the studio buzzed with conversation. The women loved to chat with Tia, sometimes even following her out to the parking lot to tell her about their lives. “They told me about everything,” says Tia. “Not just about their workouts and nutrition, but also about their kids, pets, husbands, jobs, and most of all, how hard it was to come to class because of everything they had going on.” Over time, Tia noticed a pattern. “These women all struggle to make time for themselves, or to get to the gym. They have other obligations on their mind. That’s when it clicked: They’re just like me!” In the pandemic, the studio where Tia taught closed. A painful experience, but also an opportunity: Tia realized that her clients still relied on her. More than anything else, they needed someone to be in their corner. As Tia says, “My clients need someone to say, ‘Girl you’ve got to make time for yourself, because if you don’t, the day will not make time for you.’” And that’s how Tia’s coaching business was born. Her specialty? Helping women make time for themselves and live a healthier lifestyle. (Don’t know your niche? Read about how one coach found hers—and how you can uncover yours too: 4 ways to find your niche as a nutrition coach) The key takeawayMany people (and businesses) come up with an idea for a product or service, then try to convince people they should buy it. A more effective strategy is to work the other way around: Identify a need in the marketplace, and provide a solution. (Even if you’re an established coach, you can use this strategy to refine your offerings to better meet your clients’ needs.) For example, since starting her coaching practice, Tia learned her clientele wanted more specific nutrition guidance than she was equipped to provide. So, she’s taking the Precision Nutrition Level 1 Nutrition Coaching Certification, and creating some new services around this demand. (Interested in becoming a nutrition coach—or adding nutrition to your existing coaching? Here’s everything you need to know: How to become a nutrition coach) Try it: Ask these questions during your next client consult.To gain intel about what your clients need from you, Tia’s suggestion is simple: Ask. Some of her go-to questions:
Try to understand how your client currently feels, how they want to feel, and what’s standing in their way. Then, use that insight to develop services that people actually need—and want to buy. Marketing lesson #2: Your “Don’t Do” list is just as important as your “To Do” list.People love giving marketing advice: “You’ve got to master the IG algorithm.” “Actually, TikTok is where to focus.” “Post workout videos on YouTube! People love that stuff!” But for Tia, none of that advice felt quite right. “I tried to do video,” she recalls. “But it was too much. I have three kids. One of them has unique needs. And I run a business. I don’t do hair and makeup every day. So recording a daily video? That just isn’t for me.” Tia decided to get clear on what she would do—and what she wouldn’t. So, she listed all her options on paper. “I crossed off anything I didn’t want to do. Then I looked at what was left and picked the ones that spoke to me the most.” For Tia, that was an email newsletter, and a podcast. With a background in journalism and her facility for good conversation, these formats allow her to express her personality in a way that feels natural. Plus, by focusing on just these two marketing mediums, she’s able to stay creative--and productive. The key takeawayThere’s lots of noise out there. You’re bound to encounter all kinds of (often conflicting, not to mention unsolicited) marketing advice. To make progress and avoid overwhelm, choose projects you’re totally committed to—and skip the ones you aren’t. Try it: Write your “not gonna do” listGrab a piece of paper. Write down all the things you could do to market yourself. Now, review the list. Cross off anything that gives you an ick-factor, plus anything you don’t have time or interest in. What’s left? Circle the top 1-3 things that you want to commit to—for now. (You can revisit this list at any time, but the immediate goal is to get focused and get started.) Marketing Lesson #3: Commit to a realistic schedule—for YOU.Pop quiz. How often should you post on social media?
Surprise! It’s secret option D: Post at the pace works for you—whether it’s regularly, or not at all. It’s easy to look at peers in the industry and think you’re not producing enough. But unless you’re trying to become a mega-influencer, you probably don’t need to post daily to engage or build your audience. Tia focuses on content that works with her skills and her schedule. Her rationale: “I figured if I took away the pressure of blogging daily or weekly, the creativity would naturally flow. I could take my love for writing and focus on making my newsletter better and better.” Tia’s strategy worked. She has an engaged following, and the metrics to prove it: Her typical open rate is 60 percent. (For reference, the industry standard is about 20 percent.) The key takeawayResist the pressure to “keep up” with whatever other people are doing. Simple and manageable IS an option. Says Tia, “Choose your pace. Create in a way that works for you, that won’t add to your stress.” Try it: The weekly action listIf you want to make progress with your marketing projects, one option is to schedule the crap out of your day. Book time with yourself as you would an appointment, and don’t you dare break it. That approach might work for some people. But what if you need more flexibility in your day? Enter Tia’s strategy: The weekly to-do list. At the beginning of every week, she makes a list of all the marketing tasks she wants to accomplish. Because it’s weekly, it’s less rigid and more agile. Says Tia, “I don’t hold myself to a certain day and time; I just chip away at projects throughout the week.” Tia also suggests approaching your list with realism, and compassion (i.e. expect that you’ll often have more to do than you were able to get done). Also, be sure to include self-care on your list. Include things you want to do for yourself on the list, whether that’s working out, or going for tacos with friends. That ensures some degree of work-life balance, and prevents burnout. Marketing Lesson #4: Your imperfections are an asset, not a weakness.Remember how Tia’s clients would follow her out to the parking lot just so they could continue the feel-good convos? They didn’t follow her because they thought she was perfect or had all the answers to life’s mysteries. They followed her because she is warm, caring, funny, down to earth, and (in Tia’s words) a little “rough around the edges.” In other words, she’s Tia. As humans, we relate to other humans: imperfect and messy, just like us. “Truly, no one has it figured out, which means I don’t have to come off like some all-knowing fitness and food guru-goddess,” says Tia. “I can say to people, ‘Oh, I tried that recipe and girl, it burnt, it was a total fail.’ People relate to that. It also leaves me room for error, to be human.” This might come as a relief if you’ve ever felt you’re somehow not perfect enough--or not fit enough—to be a coach. But it can also be scary to be yourself. What if you get rejected? That’s when Tia reminds herself: “Some people will relate to me, some people will relate to somebody else. There’s a coach out there for everybody.” The key takeawayCoaches often feel that to be taken seriously or seen as professional, they have to project a nearly flawless image. This feeling of pressure can lead to mega imposter syndrome. But many clients actually feel more comfortable working with a coach who’s relatable rather than aspirational. Says Tia, “I’ve learned that when you present your most authentic version of yourself with just a little professional polish on it, people gravitate to you.” Try it: Find the commonalitiesIf you feel a bout of imposter syndrome coming on, try this exercise Tia uses before creating a podcast or newsletter or meeting with a new client:
“I imagine the person I’m talking to. Then I say to myself: Girl, you’ve got a significant other in your life, so do I. You have children, so do I. You have a job, so do I. Your parents get on your nerves cause they’re getting older and they don’t know how to work anything, so do I. You hate overpriced groceries at the grocery store, so do I. I’m not that different from you.” This exercise absolves Tia from feeling like she has to present herself as “better than.” “I don’t try to pretend that I’ve unlocked some magic that gives me all of this fitness and food knowledge. I like eating Chipotle and Chinese takeout too. Not hiding that allows me to engage with people in a very human way.” Marketing Lesson #5: Take a shot; it doesn’t have to be a slam dunk.Starting any new endeavor can be intimidating. But at a certain point, you have to take a shot. “When I first started the podcast, I was like, ‘What if no one listens? What if this isn’t the right move? What if it’s not well received? What if no one cares?’” And yet (eventually), Tia took the leap. How did she do it? “I tell myself, everything doesn’t have to be a slam dunk. Not everyone is Steph Curry, right?” You don’t have to be the MVP to serve your audience as best you can. Also, keep your expectations in check: It takes time to build an audience, whether it’s an online community, a podcast audience, or a steady roster of clients. Just like in nutrition and fitness, results likely won’t be instantaneous. But steady progress pays off. (You might be wondering, “Okay, but how much does it pay off?” Find out here: Health coach salaries: Here’s what you can expect to make in a year) The key takeawayIn a world dominated by social media, we’re taught to think that success should be instant, that if we aren’t going viral we’re doing something wrong. In reality, good things usually take time (and lots of iterating). Allow yourself the grace to make mistakes, and keep at it. Try it: Choose your metricsHow do you know if you’re making progress? Track a few metrics that are important to YOU. Here are a few things Tia looks for:
No matter what metrics you measure, a few tips:
“Once you remove the expectation that things are going to be instant” says Tia, “you open yourself up to all kinds of possibilities. That attitude not only feels better, it works better too.” If you’re a coach, or you want to be…You can help people build nutrition and lifestyle habits that improve their physical and mental health, bolster their immunity, help them better manage stress, and get sustainable results. We'll show you how. If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. The post Get clients by being your authentic self: How one coach does it appeared first on Precision Nutrition. from https://ift.tt/AZYtaK4 Check out https://drpanda24816919594.wordpress.com/ “Eat fewer processed foods.”Nearly every health expert says it. (Sometimes so often that you’ve maybe tuned it out. Kind of like when they say, “Eat your greens.” Whatever, Mom.) But have you ever wondered why? Plus, what even counts as a processed food anyway? In the following infographic, we cover everything you need to know about processed foods. You’ll discover: What counts as “processed” (and and what doesn’t)—and how those foods affect your health The difference between four types of processed foods (whole foods, minimally-processed foods, moderately-processed foods, and highly-processed foods) Which processed foods benefit your health and well-being—as well ones that might harm it How to tell which whole and minimally-processed foods are worth the effort (and which likely aren’t) Plus, you’ll get a three-step process that’ll help you boost your consumption of nutrient-packed foods—without feeling deprived or overwhelmed. This isn’t about forcing yourself to eat foods you hate. Nor is it about finding 45 extra minutes that don’t exist in your day. Rather, you’re about to discover a nutritional middle ground that can help you to transform your diet, one (manageable) action at a time. Check out this infographic to learn more. (Or, download the file to refer to whenever you need it.) If you’re a coach, or you want to be…You can help people build nutrition and lifestyle habits that improve their physical and mental health, bolster their immunity, help them better manage stress, and get sustainable results. We'll show you how. If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. The post Minimally-processed foods vs. highly-processed foods: What to know appeared first on Precision Nutrition. from https://ift.tt/QHBrUVF Check out https://drpanda24816919594.wordpress.com/ It was 2008 when Dom Matteo stepped on the scale and saw the number 300.That’s when he stopped weighing himself. In 2009, Stephen Box decided, ‘I’m just going to be fat forever. Whatever.’ After diligently trying to lose fat for thirty years, Katey Caswell was still morbidly obese. She wondered, ‘Is anything ever going to work?’ This isn’t a story about three people who gave up.Rather, it’s about three people who kept going—overcoming the nearly universal setbacks and challenges during major body transformations. Not only did all three eventually lose 80-plus pounds apiece, but they also changed in other ways: Dom, Stephen, and Katey have all become certified health and nutrition coaches who now help others eat, move, and live better. In this story, you’ll discover their top mindset strategies for persevering when fat loss feels impossible (or at least just very frustrating). Caveat: Not every strategy will feel right for you. Our suggestion: Read this story through the lens of your personal experience. Try what feels like a good fit and set aside anything that doesn’t.
1. Get to know the future you.Before changing what you eat or how you move, consider this question: What do you ACTUALLY want? That thing you’re really after probably isn’t just a goal (for example, a smaller body), says Coach Stephen Box. Likely, your goal just represents what you’re really after. For example, you might associate being in a smaller body with more confidence, and being the type of person who takes on challenges and welcomes new experiences. Spend time envisioning that whole person. (Not just the body.) Take Coach Stephen. His vision took him back in time, to when he was athletic, energized, confident, and happy. He wanted the leaner body he had back then, sure. But mostly, he wanted to return to that feeling of vitality. For Coach Dom, the vision was about who he didn’t want to be. He’d recently become a father, and a close friend had also died unexpectedly of a blood clot. Coach Dom wanted his son to grow up with his father in his life. “I never wanted my son to see me in an unhealthy state,” he says. These visions allowed Coaches Dom and Stephen to be more resolute as they made decisions like, “Should I skip my workout?” and “Should I supersize this?” They asked themselves, “What would the future me decide?” Now, more than a decade after losing over 100 pounds, Coach Dom still keeps a quote from Trevor Kashey, PhD, on his whiteboard: “Having what you want is a side effect of being the person it takes to get it.” How to envision the Future YouImagine yourself a year or two into the future. You’re in the body you want.
Imagine every detail. Capture that vision in words (such as a destination postcard), pictures (such as a vision board), or in a video or audio message. As your fat loss journey unfolds, periodically ask yourself: What can I do today in order to become the person I want to be tomorrow? Maybe it’s eating breakfast instead of skipping it, drinking an extra glass of water, or taking two slow breaths before your first bite of dinner. “Pick one thing that’ll make you feel like a success, everyday,” says Coach Katey. “Once you’ve done that thing, you’re good.” Has my vision shifted? You may find that your vision becomes your reality sooner than expected. Long before you shed 50+ pounds, for example, you’ll likely experience more energy—and you’ll be able to do a lot of things that once seemed impossible. When this happens, you have a couple options. Some clients choose to re-envision their future selves. For example, if someone’s initial vision involved playing ball with their kids, their expanded vision might involve becoming an avid runner, hiker, or CrossFitter. Others, however, realize that they’re already the person they want to be. They’re happy with that, even though they haven’t lost as much weight as they thought they would. That’s okay, too. 2. Focus more on actions—and less on outcomes.It can take a year or two to lose 50+ pounds. When your journey lasts that long, it can be difficult to keep your sights on the finish line, says Coach Dom. By emphasizing your daily actions more than the final destination, however, you can break that months-long odyssey into several shorter, more attainable day trips like…
Another benefit: Your behavior is more within your control than your body size. “By continually trying to take the best action possible, you increase the likelihood of the outcome you desire,” says Coach Dom. To highlight your behavior successes, try the following. Notice what small things you’re doing right.“It’s so easy to focus on the negative,” says Coach Katey. To stay confident and motivated, however, you want to shine a spotlight on what you’re doing well, she says. Chances are, you are changing more than you realize. (BTW, our internal research shows: Doing a few things consistently is much more important than trying to do everything perfectly.)
Downshift as needed.Sometimes, you’ll feel as if you’re cruising on autopilot. Other times, it might seem as if the entire world is here to sabotage your efforts to eat minimally-processed foods or hit the gym. On top of that, some days you’ll feel super motivated. Other days you’ll crave ice cream for dinner and hours of quality time in your favorite recliner. That’s why Coach Dom suggests you think of your effort like a dial. During easy stretches, you might keep the dial cranked, at a seven or higher. During more challenging times, however, think about turning it down to something that feels more manageable. “I decided to do the things that I deemed important to the best of my ability every single day,” says Coach Dom. “Some days, the best of my ability was maybe 50 percent. Other days it was 80 percent. But I did the best I could every day.” By scaling your effort up and down based on what’s going on in your life, you’ll be able to go from an “all or nothing” mindset to an “always something” mindset, says Coach Dom. The graphic below shows how you might dial physical activity up and down, based on life circumstances. You can customize each notch on the dial, based on your abilities and preferences. You can also create similar dials for nutrition, sleep, stress management, and any other behavior you’re trying to change. Read more: Never Press Pause on Your Health and Fitness Again 3. Know what you’re not willing to live without.There are going to be some foods and experiences that you don’t want to give up—as well as others that you’re just not willing to try. That’s okay. The good news: YOU get to decide what changes you’re willing to make and maintain. For example, at the beginning of his fat loss journey, Coach Stephen wasn’t willing to give up fast food. He ate it every day, a couple times a day. Because he loved it. And it was convenient. Rather than give it up, he set a very different challenge for himself: Find a way to lose fat while still eating pizza, tacos, and burgers. First, he downsized his meals—ordering fewer slices of pizza, fewer tacos, and smaller burgers and fries. Eventually he made different choices altogether, such as getting baked potatoes instead of fries and grilled chicken sandwiches instead of burgers, as the graphic below shows. “I lost the first 40 pounds that way,” Coach Stephen says. Over time, Coach Stephen was willing to make bigger changes, like cooking some of his meals at home. His fast food burger turned into one made from lower fat beef. The refined bun became a whole grain one. And he stacked it with lots of veggies. “Rather than aiming for the best choices, all you really need to do is continually make slightly better choices,” says Coach Stephen. To do that, consider these questions:
4. Expect to plateau.When you eat less and lose weight, you burn fewer calories, thanks to an annoying phenomenon called “metabolic adaptation.” (Read more: Can eating too little damage your metabolism?) That means it can become increasingly difficult to lose each subsequent pound. For some people, that means weight loss might slow—maybe even stall. Be patient.If you started your weight loss journey with a specific scale weight in mind, plateaus can feel like getting stuck in standstill traffic. That frustration, however, generally comes from putting too much emphasis on the outcome, says Coach Dom. “When I was losing weight, I kept telling myself that the outcome would arrive if I did the work,” says Coach Dom. “Rather than hit a specific weight, I tried to show up and do my best each day for a year. By shifting my goal to something I could totally control, I negated the feelings that used to come up for me when my body didn’t behave as expected.” Do some accounting.Remember the Future Me vision we told you about above? A plateau is a great time to revisit it. Are you still making choices that align with what the Future You needs? How consistently are you eating slowly until satisfied, exercising, and including whole foods? Has emotional or stress eating crept back into your life like an ex-lover? How about mindless calories? Double down on skill building.Coach Stephen hit several plateaus during his journey to losing 80 pounds. Each time, he shifted his focus away from what was out of his control (the scale) to what was within his control: his behavior. “I got really focused on making small improvements and improving my skills,” he says. “Even when the scale wasn’t moving, I felt like I was improving in those other areas and that kept me focused and motivated.” Consider: What additional skills might you add or expand? For example, if you’re walking consistently, maybe you add strength training to your exercise routine. Or perhaps you lean into eating slowly and mindfully, seeing if you can stop eating when you feel just satisfied, even if there’s food left on your plate. Question the scale.At some point, you may find you’ve embraced all of the skills you’re willing to embrace. Maybe you’re living your vision, too. At the same time, maybe you haven’t reached the weight you initially thought you wanted. Consider: Is that scale weight really the right weight—for YOU? After all, many people’s “goal weights” are, well, a little arbitrary. Perhaps the number just sounded good to you. Or it’s what you weighed during a time in your life when you felt good (but not necessarily because of your weight). A scale number is just that—a number. It’s not a measure of your worth as a person. Rather than judging yourself by a number, focus on your daily actions. Are you still doing your best to make healthier choices, most of the time? If so, that’s something to feel GREAT about. Take a moment to celebrate your leaner, stronger, healthier body—and how it’s changed your life. What can you accomplish with this body that you couldn’t before? Chances are, it’s a lot—and that just might be enough. If you’re a coach, or you want to be…You can help people build nutrition and lifestyle habits that improve their physical and mental health, bolster their immunity, help them better manage stress, and get sustainable results. We'll show you how. If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. The post How to lose 50, 75, 100+ pounds—from 3 health coaches who’ve done it themselves appeared first on Precision Nutrition. from https://ift.tt/nCvihBb Check out https://drpanda24816919594.wordpress.com/ |