Today, we’re gonna talk about the habits that are needed in order to lose weight and achieve your dream body and the habits that we help you develop through our coaching with the Slay Squad fitness and nutrition coaching and Phoenix personal training. There are so many different habits that can make such a difference in your journey, and the reason we like to focus on habit and lifestyle change is that anyone can follow a plan for a period of time. Anyone can do a 21 day fix or a reset or a cleanse or a rigid meal plan for a very short period of time, but no one’s really able to stick with those things. And those things may yield quick and fast results, but they’re not going to ultimately get you to your goal because the longevity isn’t there. And the sustainability isn’t there. So we focus heavily on how do we actually help you implement changes to your lifestyle, to your patterns, to your habits, in order to get you to your goal? So I have worked with the Slay Squad, Phoenix Personal Train, online nutrition coaching for over 6 years now. We’ve helped over 1,500 women. We have helped people lose 1000s and 1000s of pounds, and keep it off. So our biggest flex is not just that we know how to get you to lose weight. It’s that we actually have success with our clients seeing long term results. And this requires more than a challenge, a reset, a cleanse, a diet. This requires overhaul of your habits of your lifestyle. So one of the things I want to 1st hit on with this is that it’s okay to start small. Obviously, we want you to focus on the things that are gonna give you the most bang for your buck, but it is okay to start small and take baby steps towards habit change, changing a few things at a time. Not everything at once, that way you don’t feel overwhelmed and you feel like you can do this. And through our coaching with Phoenix personal training and our online nutrition coaching, we are able to help you get there by focusing on quite a few different areas, but today let’s talk about some of the habits that are going to make a major difference in your ability to lose weight and keep it off. Habit number one is eating protein with every single meal and not just like a little bit of protein, but trying to hit closer to that 25 to 30 grams of protein with every meal if you’re a female. Protein is so important because it’s going to help you feel full, stay full, building muscle mass, make fat loss so much easier. As we get older, we tend to lose muscle mass. And so eating protein is one of the easiest and best things you can do to help keep that muscle math on your body, which is gonna make you less injury prone, make for more calories burned at rest. Overall, just help you look better and help you lose the fat, keep it on, which is what we all want. So increasing our protein, it might feel hard at first, but it really is simple. And when you start to make these changes just a part of your lifestyle, it does get easier and easier. At 1st it may feel like, okay, this isn’t natural to me, but any change doesn’t feel natural to at 1st and you have to show up, do it anyways, until it starts to become something that is natural to you. I like to compare it too, if you have a job, and you’ll have to wake up at 5.30 AM and maybe you’re someone that likes to sleep till 8. You’re gonna wake up at 5:30 AM because it’s important to you to keep that job because you’re an adult. And eventually, it’s going to become easier for you. The 1st few days you do that are going to be hard. You’re going to snooze the alarm 18 times, but eventually it’s just going to become natural. You can pop out of bed. You can get ready quickly. Like you get in the habit. It’s just a part of what you do. The same thing is true of your fitness goal. So if it feels hard at first, do not get discouraged. It’s going to get easier if you trust the process and you stick with that and you choose methods that are not going to make you completely miserable. So that’s why we focus on healthy sustainable health changes. Eating more protein doesn’t mean petty not foods you love. That’s the beautiful part. You’re just adding a little more protein. So easy ways to do this. Look at the protein sources you already eat, whether it’s chicken, whether it’s lunch meat, whether it’s eggs, and simply increase the serving size of the protein source that you’re already consuming. So just add a little bit more. I promise you’re naturally gonna eat less calories throughout the day when you have that protein in your diet. So that’s habit number one. Habit number 2 is to drink more water. This may mean cutting back on sodas or coffees or alcohol in order to get that in. But for many of us, it’s simply just consuming a little bit more water. I really like in our habits to primarily focus on what to do more of, not what to cut out. Sometimes, yes, there is a time and place for thinking, what do I need to cut out to achieve my goals? But the more positive way to do this, the easier way on you mentally is oftentimes like, what do I need to focus on? What do I need to add it? And then some of the more things that aren’t as good for your health get to follow away naturally. So you’re gonna focus on drinking more water. As a general rule, I like to say, hey, 100 ounce of water is great. That is a great place to start. If that feels overwhelming, start with 80 ounces of water. You don’t have to be super rigid with it, simply get yourself like a model with a straw, like a hydro jug, and then check how many ounces it is, if it’s 40 ounces, you need to fill it up twice to hit that 80 ounces. And then 2.5 times, if you’re trying to hit 100 ounces. So make it super easy on yourself. That’s another habit that’s gonna help you lose weight and keep it off. The 3rd habit is making sure that you have a decent bedtime, that you don’t stay up till one AM watching TV, scrolling your phone, having that nighttime routine. Now I’m not going to tell you exactly what that needs to look like for you because everyone’s lifestyle, habits, when it mostly is different. However, for many of you, it may look like reducing screen time before, but a half hour to an hour before when you’re trying to go to bed, it may look like something calm before bed, like a bath. Um, spraying a scent, like a lavender or something that helps trigger your brain to relax, reading a book, you have to work and find what that looks like for you, but really work to set that solid nightmare routine that helps you to relax and fall asleep. So that is the 3rd habit. The 4th habit. This is to get some daily sunshine, some daily vitamin D. Sounds like such a simple thing, but I promise it’s going to do wonders for your mood and your mindset really is everything when it comes to this journey. You want to be in a positive mindset. You want to believe you can do this? If you get negative, it’s really easy to want to quit on yourself. And one of the best things you can do for your headspace is get outside, get a little bit of vitamin D. So helping you with these habit changes and holding you accountable to them is something we do, with the Slay Squad Phoenix nutrition, um, coaching and Phoenix personal training. Helping you with these habits is going to make all the difference in your life. Next habit is instead of focusing on a signed cardio, like, oh, I have to do 4 sessions of cardio this week or I have to run X amount of miles or do this many hours of cardio. For my lifestyle clients in general, what we’re going to do is focus on a step count goal. So instead of saying, okay, I have 3 hours of cardio week or something like that, you’re going to aim for 7 to 10,000 steps a day. Now, the step count goal is going to be custom to you. So for example, if you are only walking 3000 steps a day, that’s very low. Your school, maybe 5000 or 6000 steps a day. And for you, that is a movie more. It’s going to increase your need, which is your non-exercise activity thermogenesis, so the calories that you’re burning, not in your weight training sessions, not in your exercise, but just throughout the day. And it’s going to make such difference in your ability to lose weight and keep it off. That’s what I want you to hear is like usually people that don’t struggle to maintain their weight, they live an active lifestyle. By that, I don’t mean workouts. I don’t even mean workouts. I just mean they move throughout the day. They’re intentional with movement, with walks, with step cow. And it’s something that is just a part of their life that they do every single day. So if you want to lose weight and if you want to keep it off, if you want to be a lean person, getting on top of how much you move is critical. So definitely make that a huge priority. One thing we do with a sleigh squad, Phoenix personal training, and our online clients is we set them a calendar that allows us to list these habits for them. that they can check off these habits, they can ensure that they’re hitting them daily. We can see the consistency or not. And so yes, while we help you with workouts and training and nutrition and protocols and all those things, a big part of what we also do is focusing on small habits and they might sound small. They might sound simple. But I promise if you implement these as actual lifestyle changes, things that you’re going to do forever, you’re going to lose weight. going to transform your body and you’re going to be able to keep it because these aren’t something you do for a short program. You’re not following a restrictive meal plan. You’re implementing habit change, things that are just going to become a part of who you are, a part of your lifestyle, part of the way you live and a part of the way that you move. So if you’re looking for help doing this, you need to fill out a form, a contact form today. So we can give you your free consultation, see how we can help you get to your goal. And again, this is with the Sleigh Squad. Fitness and nutrition coaching and Phoenix Personal Training. We can’t wait to help you get in the best shape of your life.
Phoenix Personal Training | Lift Higher
