How I Transformed My Body in 6 Months
How I Transformed My Body in 6 Months
I’ve put together a list of the 6 Core principles I did in the past 6 months of my life that helped me loose 16kg (35 lbs) and just to get myself feeling on track with everything.
These are the 6 core things that completely levelled up my health & fitness journey and the relationship I have with myself and my body.
1. Change Your Mind
It sounds easy but often is very challenging. Your mind isn’t just about thinking you need to make different decisions from now, but rather links back to changing your identity and the way you see yourself. The way you see yourself changes the way you speak about yourself. The way you speak about yourself, then changes the decision & habits you make on a daily basis. Your mind needs to shift before the habits and before the actions. You need to see yourself as the type of person who can do these things & who is already doing these things.
2. Stop Making Excuses
Grab yourself a journal, sit down and write a list of all the excuses you are current making / have made in the past (for example “I had a busy day today so I might just order tonight’s dinner because I don’t have time). If this is you right now and you are struggling to get to that next level version of yourself and you’re struggling to make changes (whether that be in terms of your nutrition, training mindset etc.), I want you to sit down and make a list of every single excuse you give yourself. What we are going to do is work back from those excuses, so “why is it there in the first place?” We need to work our way backwards because it’s all well and good to identify the excuse, but we then need to find a way to work through it.
3. Detach Yourself from the Goal Itself and Focus Instead on the Habits and the Overall Journey.
In order to develop patience I needed to zoom out. The way I did this was by using a wall calendar (I used this to track my daily step count, how my food was for the day, how my energy was, what training did I do, how much water did I drink etc). So instead of being attached to the idea of doing things perfectly every single day, using a calendar allowed me to see that even if a day wasn’t perfect, I could still see how consistent I had been for the rest of that week / month. That is what allowed me to develop a huge amount of patience in this process. Another thing I did to create the patience is to make sure I was enjoying what I was eating and how I was training. If you don’t enjoy what you’re eating / how you’re training it’s going to feel really, really difficult to stick to. What are things that you like and can incoporate so that you can have the patience to enjoy the day-to-day journey, instead of just reaching for the end goal.
4. Slowly Increased your Daily Step Count
Instead of doing grueling cardio every single day, what I instead decided to do was to get a FitBit to track my steps. At the end of my deficit I was doing 14,000 steps a day. When it comes to a deficit you can either pull a little from your food or you can slightly increase your activity. And we need to see what suits you better. We need to see if you’re recovering, if you have addequate fuel, are you getting through your workouts and your workday? Are you emotionally you’re still feeling good? On top of that, if you’re a female you want to be maintaining your cycle because having a regular ovulatory cycle is one of the biggest ticks for female health.
5. Reduce Daily Stressors.
In order to reduce unnecessary stressor I needed to first identify what they were and what I could eliminate; I have an assistant coach now, I stopped uploading to YouTube, I ended a long term relationship. I also included more self care practices on the daily basis (journalling, mediation). Stress has such a big impact not only on your appetite but also your hormones, your recover and your sleep. If your goal is to drop weight, that is also a stressor on the body. Dropping your caloric intake, again is another stressor. So the last thing we want is to have a huge amount of mental stress on top of that as well. Find practices that ground you, find things that you can incorporate in your day, not only long format things but short format as well.
6. Prioritise Consistency Over Everything
The last shift I had to make was to really, really prioritise consistency over everything. I ditched the idea of perfection and gave myself the opportunity to push through. Even if I had a bad day, even if I had a bad week, you knew that I was going to keep moving because whatever experience I had, that was the experience I needed, that was the obstacle I needed to face. So each week I would make a schedule for myself and I would block in when I was going to prep out my meals, when I was going to train, when I would need to order groceries, what my work schedule look like each day, do I have time for down time and self care? And finally, I decided to just not quit at it, to keep going no matter what obstacles I would face.
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Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
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