OverHaul Fitness

Some things to think about if you're looking to lose fat. Also, strive for consistency, not perfection. Do the right thing 80-90% of the time, and understand that 10-20% of the other time you'll deviate from the plan and THAT's OK. Part of why this is so important is that you're much more likely to stick with the plan long term if you practice this mindset. You're much less likely to jump on and off the plan.

Here's a little snippet of a recent interview Mike did with an amazing and successful Online Client, Stephanie. To read the whole blog post, Weight Loss Is Harder For Females: A Client Perspective, click on the following link: https://overhaulfitness.ca/weight-loss-is-harder-for-femal/

There are many food options you might be better off taking a break from while looking to lose weight. On the other hand, when you're looking to build muscle it's often in your best interest to avoid the lower-calorie alternative; when you're looking to optimally build muscle you want to be eating at least your caloric maintenance. Shown in this infographic is one such example: type of cooking oil used. What are some other examples you can think of/use? Post them in the comments

Not all workouts will be the same, some will be challenging, some will be tough but manageable, and then a few will suck (you didn't sleep well the night before, your mental space is being consumed by something else, you're unmotivated, etc.). That's ok, you can still get results provided you are consistent. A note about high heart rate and really challenging workouts: If you're always chasing that 8-9/10 hard workout result, you'll soon find yourself having a harder time to motivate yourself for these workouts; you might even find yourself getting anxious. In particular these tend to be HIIT or circuit type workouts where your heart rate can get pretty high. Aim to do these 2-3 days a week, instead of 4-5 to keep motivation levels higher.

Something to think of this year if weight loss is a goal. Moderate drinking 1-2 nights a week is ok, but you might want to reconsider how often and how much - drinking more than 2 drinks on more than 2 days in a week will make it a lot harder to lose weight. More info: https://www.michaelfouts.com/strategically-drink-alcohol-a/

For those in Alberta, looks like we're in a lockdown for another 2 weeks. If you were hoping to head back to the gym, maybe it's time to consider alternative options like doing some workouts at home. All you need is your body weight to start, and doing something like Online Personal Training will give you the direction, support, and accountability that you need to be successful. More information: https://overhaulfitness.ca/the-benefits-of-online-personal/ We'd love to help. Dm us, or fill out a client interest form: https://docs.google.com//1FAIpQLSdQXmtdt8OmrnuhkI/viewform

Some words of wisdom from Dr. Spencer Nadolsky

Try out this cool website to help you make food based on whatever is in your fridge: https://www.supercook.com

FYI: If the ingredients label contains any of these, there is added sugar in the foods you are eating Picture credit: Jo-Ann Dawkins RD CDE

2. Place the less healthier food options out of sight Out of sight, Out of mind right? Place any trigger foods (foods that at some point will likely overpower your willpower to not eat them) out of sight so that you are less likely to see them. Eg. Put that Costco bag of chocolate covered almonds up in the top or down in the bottom of the cupboard or pantry. The last two tips are still waiting for you on our blog! Check them out ... https://overhaulfitness.ca/4-tricks-that-can-make-eating-h/ See more

Three things that can help improve your diet, and often help you lose weight without you having to count calories: 1. Eat at least 1/2 plate of vegetables at 2 meals per day 2. Eat 20g of protein at each meal 3. Variety - eat different colors and different food types

Tip for the week, and moving forward: don't be perfect, be consistent. A lot of people try to be perfect but aren't consistent. When they try to be perfect and fail, they give up and lose consistency. You're not going to be perfect, that's ok. Accept this and do the best you can given your limitations and circumstance. Focus on being consistent instead:... Be consistent with these things for 3 months and guaranteed your health and physique will positively change: 1. Sleep at minimum 7 hours a night (this is actual time sleeping, not time getting ready for bed, etc.). 2. Exercise for 30 minutes every day, or 3.5 hours in a given week. 3. At two meals in the day fill half of your plate with vegetables. #consistencyoverperfection

1. Place healthier food at eye level Food placement in the pantry and fridge can play a vital role in what you decide to eat. The foods at your eye level, will have an increased chance of you thinking about eating them. (Even if you really don’t want to eat those brussel sprouts!) If there are many eye levels in your family, then choose the most appropriate eye level eg. the eye level of who is making the food most and is cooking most often. Quick side note: Next time you...’re at the grocery store, look at the product placement of items based on eye level. What you’ll notice is that products will be placed at their target consumers eye level. Eg. Cereals marketed towards children will typically be placed on the bottom two shelves. This sneaky marketing tactic is exploiting basic human behavior visibility & convenience. Take a quick jog over to our blog to read the other 3 tips! https://overhaulfitness.ca/4-tricks-that-can-make-eating-h/

If you need support, guidance, accountability, and require flexibility, convenience and something a little bit more wallet-friendly, Online training is perfect for you. Online training removes some of the obstacles that you could possibly face when wanting to work with a Personal Trainer. - You have access to them anywhere you have your phone and an internet connection. - No longer will you restricted to a certain time slot to work out... - Home gym? No more driving If you want to know more about the benefits of online training check out our blog post https://overhaulfitness.ca/the-benefits-of-online-personal/

Fall Fitness, R.I.P.

Facts Friday: It is recommended to have around 500-750 calorie reduction from current daily intake for weight (fat) loss. This can translate to daily caloric intakes around: -1200-1500 kcal/day women -1500-1800 kcal/day men... Intakes less than 1200 calories do not meet nutritional adequacy requirements; very low calorie diets (less than 900 calories) must be physician supervised.

Three of the most common reasons why you aren't losing weight when you think you should be: 1. You're retaining water - stick to the plan and re-weigh yourself in a few days 2. You're gaining muscle and possibly building up sugar stores there too (muscle glycogen) 3. You're eating too much still - you're likely eating more than you think

The answer to both why Carbs aren’t bad for you and why they don’t make you fat can be a little nuanced, we unpacked this topic in a recent blog post: https://overhaulfitness.ca/carbs-are-bad-for-you-and-will-/

To give some context to how much you are exercising per week and what that could mean:

Try out this meatball recipe this week, a great side for a meal like spaghetti, or the main protein option paired with something like steamed vegetables and rice. Only cooking skills needed: be able to get your hands a little dirty, and pay attention to a timer. https://www.michaelfouts.com/inception-turkey-parmesan-mea/

The Dalai Lama, when asked what surprised him most about humanity, he answered: "Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived." The best Investment you could ever make Is into your own body. Pinch pennies elsewhere, spend lavishly on your health and fitness. And If you think wellness is expensive, try illness.

This happened last week: 4 Year Anniversary with Kim. How time fly’s and how lucky we are to be privileged to work with her

One of the best exercises for weight loss: Walking Why? Here are 3 reasons: 1. It requires low skill. There isn’t any technical skill you need to walk, unlike something like weight training or yoga. 2. low recovery. You rarely get extremely sore from it, which means you can do it daily.... 3. Great stress reliever. Less stress = less cortisol = less fat (simplification). You’ve probably never met someone that’s went on a walk and been more stressed after. Less stress plays a critical role in weight loss success - for more reasons than just reducing cortisol (less likely to stress eat, etc.) See more

COVID-19 has caused many of our clients to shift to In-Home training, instead of returning to the gym. Staying fit and healthy is important, now more than ever. Here are 4 reasons why In-Home Personal Training could be ideal for you, and might be a better alternative given the current circumstances: https://overhaulfitness.ca/4-reasons-to-opt-for-in-home-pe/

Try out this open-face Tuna melt this week, a good lunch or supper option that doesn't take long to make and pairs well with soup, salad, cut up veggies, or pickles: https://www.michaelfouts.com/recipe-open-faced-tuna-melt

Mikes in the process of writing a blog post about what to do when your motivation runs out / is lacking, but Is curious of some others perspectives. How do you find motivation when it’s lacking?

Late summer reminder: our deadline to apply for our new annual scholarship for NAIT PFT (Personal Fitness Trainer) students is coming up: Sep 1. If you know someone that wants to make a career shift and be a Personal Trainer, Is a Personal Trainer and is looking to upgrade their knowledge, or is currently in the NAIT Personal Fitness Trainer Program then get them to check out this scholarship: https://overhaulfitness.ca/nait-personal-training-scholars/

We hope everyone is enjoying their summer Quick update: we are looking to on-board some new Personal Trainers for the fall! Our demand with new clients has surpassed what our Trainers are able to manage effectively. But, we'd like to continue helping more people so we need to add a few trainers to the team! If you know a trainer that might be a good fit for our team, get them to apply here: https://overhaulfitness.ca/job-opportunities/

Real Talk. Sure, exercising more often will help you be a little more liberal with your diet. You should also treat yourself along the way and not be too restrictive, as these are healthy long-term practices. However don't trade exercise for food, this is a slippery slope to developing a poor relationship with food and exercise.