You've probably heard the phrase,"Life exists outside your comfort zone" ? - yeah well that's just bullsh*t. Life is life.
But if you want to expand on the richness of our current life, get
different results or perhaps do something new, then the comfort
zone model can be useful.
This model is adapted from the Learning Zone Model created by the German, Tom Senninger. Tom found that when it came to learning
something new, there was an optimal zone where we grew and developed, and a panic zone where we ultimately felt overwhelmed and hit the "What The F*ck?" stage.
The problem comes when we become emotionally charged and
highly motivated that we jump straight from the comfort zone
over estimating our ability and then panic when it goes rapidly pear shaped.
Often we retreat to our comfort zone with our tail between our legs thinking we are a failure, Thus being reluctant to step out of our
comfort zone in the future.
This protective mechanism makes sense. But what we can do
instead is hit pause.
Jot down what would have us hit the panic zone. Then explore what would actually stretch us - but not hit the panic zone.
The key is to do the thing that stretches you - but doesn't
Once proficient at that you attemp the thing that would initially have had you all up in the panic zone.
Thus what was once in your stretch zone gets absorbed into your comfort zone, and what was once in your panic zone gets downgraded to your stretch zone.
It's remarkably simple, but effective, once you stop to think about it.
This week you're getting an upgrade with double Kettlebell and bodyweight workout.
This was 1 set.
Do 2 sets in total. 5 min rest between sets.
The 1st round (R1) looks like this, 20 x snatch, 16 x renegade row,
10x push up, 5x front squat.
Then 2nd round (R2), 15 x snatch, 20 x renegade row, 5x push up, 10 x front squat
and so on...
100 reps per exercise, 4 exercises = 400reps
You are very welcome!
Remember to drop by The WPU Collective Group on facebook and let us know how you got on.
“It takes time, it takes effort and it takes dedication. Don’t kid yourself that it will be otherwise…. But just because a thing is challenging or difficult, do not assume that it is impossible to do”
For most people, calorie counting is largely a waste of time.
Part of the reason is because you have been lied to....
I’m being deadly serious here.
So many of the the big name experts are focused on calorie counting and tell you that you need to do it. There’s something else that’s probably far more important (which I’ll get into), but first consider this...
Government agencies and specialists are fighting the food industry to get food labels on everything and control exactly what information they are required to put on these labels. So why on earth would I suggest they are largely a waste of time?
Let me explain......
Actually, I went one better. I’ll show you in this free download. In it I layout for you just how big the margin of error actually is - you may be surprised. But first, let's jump to it...
No doubt the concept of energy balance is fundamental to good health, but calorie counting is not the only way to do it or the best way (outside of a lab) - which I cover in the download.
At best, food labels are a very rough guess as to what is contained inside the package. Many times, the numbers are far off, plus when you take into account how efficient each person's actual digestive system is, their own unique metabolism, genetic make up and method of cooking it becomes impossible to know exactly how much you are consuming.
A little scary once you think about it.
Why is this important?
Because It has you focus on the wrong things.
Besides, research has shown that restrictive diets do not work long term. A systematic review by Korzcak et al on weight maintance after weight loss (being able to sustain a weight loss of 5 - 10% after 12 months) made some fascinating discoveries.
Low fat diets were shown to be able to initially achieve an 18% reduction in bodyweight, but the diets had a 49% drop-out rate and weight was often put back after 12 months.
And what about high protein diets? Well this is interesting too, the high-protein group varied massively.
In one study a 14.7% reduction in bodyweight was sustained after 14 months (a solid achievement) but it had a drop-out rate of 41%.
Another study showed a high protein diet was less favourable, with a 9.7% weight loss achieved after 12 months, but with a 36% drop-out rate.
So how did low carb diets do? Again, the results were mixed, and as for low calorie diets ? (daily reduction of 500Kcal ) weight loss of 7.6 - 9.4% was be achieved after one year. However the weight slowly crept back up after 30 months, with an increase in weight of 6%. But there was a more successful way.
So what was this other important factor I mentioned earlier?
"Most people think what they need is a new diet - when what they really need is behaviour change."
I'm tired of clients coming to me having been on 30 day challenges, or 12 week body transformations that promised the world yet didn’t deliver, thinking it was their fault that they didn’t achieve their goals.
Or if they did get actually get results they didn’t hold on to them for long, and soon put the weight piled back on (and in some cases more than they originally weighed), then feeling hopeless as their fitness suddenly dipped off and their body shut down from over-training
Not only that, they had to drastically disrupt their lives and make changes that were just not sustainable causing them more stress and worry.
This frustrates me as I know it doesn't have to be this way.
The review by Korzack highlighted some significant points,
"A behaviour therapeutic intervention which includes strengthening of self-regulatory action patterns such as regular control of weight, encouraging after successful weight loss and immediate counteracting when weight is gained, achieves a weight maintenance of minus 15% after 18 months compared with the original weight. "
The evidence is clear, better nutrition is key but you must combine it with behaviour change. So how do you do it?
All you need to know right now is this....
The most important factor is for you to identify your “What” and your “Why”.
Without a clear defined reason for starting down this path you will quit.....
100% guarantee you will quit.
All the fancy infographics, celebrity diets or workouts won’t save you.
I’ve personally coached hundreds of people and I’ve never seen a single one get what they wanted without clearly defining a reason for doing it.
IT IS HARD.
You’ll hit obstacles. You’ll want to quit. You’ll call yourself a failure.
You’ll think the entire effort isn’t worth it.
But those who have a clearly defined reason to reach their goal…. They make it.
They keep working despite wanting to give up.
And I can promise you that it will be worth it.
So what’s your #1 Goal?
Why do you want that goal?
Whatever your reason, make time for yourself today, and spend at least 10 minutes brainstorming your “What” and “Why”
Once you've done that, figure our your next best step in the direction of that goal. Believe me, 12 months from now, you’ll be glad that you did.
Test it for yourself.
- If you want help with nutrition and behaviour coaching, then check out Project 12 Transformation Program. It may be just the thing you need.
Warm up: Joint Mobility And Dynamic Movement (10 minutes)
4 minute Density Piece
Complete as many rounds of this circuit in 4 minutes
Complete 2 block of this density piece
Rest 90 seconds between blocks
Moving Swiftly into....
Sprints (Tabata Protocol) 20 seconds work / 10 seconds rest x 8 rounds
Rest 3 - 5 mins Then....
4 minute Density Circuit : 1 minute per exercise x 2 (1 Minute rest between)
2) Mountain Climbers
3) Medicine Ball Slams
4) Bunny hops onto bench / Step
Cool down & stretch x 10 mins: Animal flow / Yoga etc
Remember to connect with me in the WPU Collective facebook group and let me know how you did!