Okay, let's talk about fitness influencers for a second and a couple of key takeaways that are important when you are seeing things online.
I saw a great post from a self proclaimed "former influencer" about the things she regretted from her days of posting about fitness online.
Her top two things were:
1. Posting ab workouts
2. Posting what she ate in a day
Here's why she regretted them.
She said she would post ab workouts because they would get by far the most views. And more views=more influence=more money.
She would show up at 4am to the gym so it was empty to film these.
She now feels bad because what she didn't disclose in her videos is that ab workouts won't give you visible abs.
Having a very low body fat percentage is what will give you visible abs and she had a very low body fat percentage.
Some of your best exercise for core strength and being able to see your abs once your body fat is low enough are actually exercises like squats, deadlifts, farmers carry, one arm rows and other single arm or single leg exercises. It takes a lot of core strength to be able to stabilize yourself during loaded exercises.
Takeaway.
Please don't do crunches thinking this is going to get you to see your abs. Abs are about fat loss and fat loss is going to happen through nutrition first along with exercise and other healthy habits.
Now, why is it bad that she posted what she ate in a day?
Well, she also wasn't disclosing something here too. While she posted a great day of eating, she did not post that she was doing several hours of cardio per day to maintain her low body fat percentage.
So she was burning a shit load of calories that would be far more than us average people would have time for or should even think about doing.
So while it was a good nutrition plan, if I ate the same things I wouldn't be as lean because I wouldn't be burning as many calories.
There is a lot more to influencers and how unethical their practices can be but I will leave it here because I think these two things are really important for you to understand when you see things online and aspire to look like someone else.
You are never seeing the full picture or the truth.
And you are pretty awesome just the way you are. You probably have some amazing fitness goals that you are working on.
Comparison is normal, but it's important to remember that there is only one you and there only ever will be. So you've got to just focus on your own journey that is making you feel awesome.
And most people need a lot of support in their journey. You don't have to do it alone. Ask for help from others when you need it. That's a good thing :)
Accountability Is Key
A friend emailed me 3 months ago and told me she was in a rut and going downhill quickly.
She was lacking motivation and needed some accountability.
So I did what any coach and friend would do and we got together for a quick chat and inbody assessment.
Honestly, there wasn't much to it. No special instructions, no tough Matt and no nutrition tips.
Just a check in every month to make sure things were good.
3 months later and she did another inbody.
Down 30 pounds and 9.7% body fat.
I have to admit I was a little shocked.
"Is that all it took" I asked?
"Yes", she replied. "I just needed to know you were watching".
This may seem simple, but it's a huge key to success.
Us humans are pretty good at dealing with the disappointment of letting ourselves down.
But when you gain some accountability from someone whose opinion you care about then it can help you take action, get the results and keep going.
After all, action leads to motivation and not the other way around.
So if you are struggling with your goals and you haven't shared what your goals are with anyone else yet, I suggest putting it out there to someone or many people.
It may be just the accountability you need.
And like many tips like this one, you can apply this to any of your life goals and not just fitness.
If you need help, don’t be shy asking. Your accountability partner is likely ready at this very moment.
Have a great day.
Matt
Exercise And Fat Loss (Not What You Might Think)
Hey Ya'll
Let's talk exercise and fat loss.
I got some great questions about this during our latest 6 weeks for $1 promo and it's important to keep addressing it so that it stays front of mind. It’s that important.
One of the biggest ways people try to outsmart their plan is by seeing the plan and saying "I need to exercise more than this".
They think the more exercise the better and that this will be the driver of their fat loss goals.
But the truth is that exercising is AMAZING, but it is not a good weight loss tool. And rest/recovery are just as important for your goals as exercise itself.
Regular strength training will get you stronger, protect your bone health and muscle mass, help you develop good body mechanics, improve your energy levels and mood and help with chronic disease management.
And that's just lifting weights regularly 2-4x a week!
Incorporating more healthy movement into your life has even more benefits. Life changing benefits that will have you feeling your best for many years to come! If you are in for some extra reading, here is a wonderful article explaining.
My recommendation for movement is to strength train 2-4x a week and hopefully in a program that you enjoy. I say "hopefully" because I think you should enjoy all of the exercise you do, but if you really don't enjoy strength training, you should at least enjoy the amazing benefits you'll get from it.
And then the rest I really do want you to enjoy. Running, walking hiking, biking, swimming, sports, dancing, playing with the kids, step aerobics etc etc.
Try to be active in some capacity each day, get outside and really enjoy it.
But do it for the health, not for the weight loss.
Here is the quick deal.
If you are doing an hour of cardio per day to lose weight and you burn 1000 calories a day. That is 7000 calories per week burned.
What if you decide you don't want to do that anymore because it's boring and you don't like it. Or you no longer have the time.
What if you go on vacation, or get injured.
If that is the driver of your weight loss and you swap from 7 days a week down to 3, that is now 4000 calories less you are burning. So by the book, you would now have to eat 4000 calories less per week to maintain your weight.
That does not sound pleasant or doable!
Now what if you plateau with your weight loss?
You've been relying on a ton of exercise, so are you going to exercise for 2 hours a day?
Hopefully not!
I feel a little stressed just thinking about feeling like I have to kill myself with exercise just to get results.
But I understand why many feel that way. Society really sucks with the pressure it puts on us and the bad advice that is out there.
Number one priority would again be to strength train 2-4x a week and then find other movement activities that you enjoy and feel like you will likely be doing the rest of your life.
I do recommend 150+ minutes per week of lower intensity cardio like your walks, jogs, bike rides, general time moving outside along with 1 more intense cardio session each week.
You will likely live well forever if you are keeping up with this routine :)
And when it comes to weight loss, your nutrition is going to be the real key along with sleep and stress.
Have a great day!
Matt
PS. If I can help in any way, just ask.
Who To Trust For Advice
Hey Ya’ll
Have you ever taken advice from someone and either immediately regretted it, or regretted it later?
Maybe it was a friend, family member or coworker. Or maybe it was a friend of a friend who made a post online about the latest revolutionary fitness or “diet” program.
Here’s the thing about taking advice from others. There is a hierarchy that should be followed whenever possible. The problem is that we often make decisions with emotion instead of logic and we end up regretting it.
So it’s important to be a good consumer, do our research and take advice from the right people.
After all, you would go to the doctor when you are sick. You go to the dentist when your teeth hurt and you go to a mechanic when your car is broken.
So why are you taking health, nutrition and fitness advice or judgement from non experts?
From best to worst, here is the order of people you want to accept advice from.
Someone who has done it themselves and helped many others reach the goals you are after. An amazing example here is our coach at Evolve Amy Muench. She was once an Evolve client who lost 40 pounds. She then became one of the strongest women in Canada. She is now a coach helping clients lose fat and also become much stronger. So she’s achieved many goals herself and has coached others to reach their goals.
Someone who has helped many others reach the goals you are after.
Someone who has reached a similar goal to you. I place this one below #2 because usually if someone has reached a goal but isn’t coaching others than they may only know one way to reach this goal. This is great, but someone who has coached many others will have the experience of dealing with different obstacles and helping people achieve success that are coming from different circumstances.
Now this is pretty much the end of my list. If I have a goal in mind, I am trying to contact and get help from number 1 if possible. And if not possible then I will work my way down the list.
You’ll notice friends, family and coworkers are not on this list.
Your health is the most important thing you have. Without it, all of the other success in the world won’t matter.
So we have to stop taking advice from people who, quite frankly, have no idea what they are talking about.
That sounded a bit harsh but I have been at this for a very long time and it breaks my heart every time I see a client or a friend who is so hopeful about bad advice they got from someone who shouldn’t be giving that kind of advice.
For some extra help, here is some honest help.
Sometimes finding this advice can be expensive. If it’s too expensive, all is not lost.
In the age of social media, you have a lot of free options. If you have a question about your health and fitness goals, I would copy and paste it and email/message as many trusted experts as you can. Not all will answer, but at least one will give you a great response.
Or you can use Youtube for all that it’s worth. This is a little tougher since there are a lot of fads/scams on there but at least your sister in law selling the latest diet pills isn’t. You can find lots of fitness experts and nutrition experts who have years of experience, PhDs and thousands of testimonials on there. This is a great free source of information.
For Youtube, I like to follow only a couple of people so the messaging is consistent and easier to follow.
I truly hope this helps and you can email me for help any time at mathewevolve@gmail.com.
Chat soon.
Matt
How To Overcome Fear
I hope you are having a great day no matter when and where you are reading this. This post is bound to make an impact on you if you are someone (like myself and many others) who sometimes struggles with fear.
I asked my friend, serial entrepreneur and all around great guy Matt Symes "how does a person overcome the fear of doing something or getting started with something".
His answer was fascinating and made so much sense.....
There was a time I was in my hotel room in Santa Monica, heart racing, tears almost coming and wondering if I should go to my first ever business coaching meeting with Craig Ballantyne.
I had it in my head that I was walking into an intimidating room with a bunch of super successful people I had nothing in common with.
And telling myself that I was an idiot for feeling this way and "what is wrong with me".
If I had Matt's advice, I likely would have been more calm.
Matt says when you are feeling this way to make two lists.
List #1: All of the bad things that could happen from you doing the thing.
List #2: All of the good things that could happen from doing the thing.
Then you likely realize all of the bad things are very unlikely to happen and if you don't do it you are missing out on all of the good things!
I didn’t make these lists, but I did take a deep breath and make my way to the meeting. After I sat down, Josh from Memphis introduced himself to me and our table and the tables around us quickly filled up with smiling business owners from all over the world.
My fears quickly went away, nothing bad happened to me and I came away from that meeting with life long friends and a renewed focus on the business. The picture attached is me and Coach Craig. He’s been an instrumental mentor throughout the last 6 years of my entrepreneurial journey.
The great thing about successful people is that most of them started from scratch and worked their way up over a long period of time. So instead of looking down on the beginners, they are actually super open to helping them because they likely got some help when they were in that stage. This goes for business, fitness and many other areas of life.
Now how can we apply Matt’s wise words about fear to various situations in our lives?
Joining the gym. Asking the person out. Asking the boss for a raise etc. Let’s talk about fitness and joining a gym for the first time.
What are the bad things that could happen? People could make fun of you, you could get injured, you could pee your pants in front of others or you could have a panic attack. None of those things would be very fun but they are all very unlikely.
What are all the good things that could come from joining a gym? You could make some amazing new fitness friends, you could get in the best shape of your life, you could have more energy than you ever had, you could be a role model for your kids, you could become more productive at work and so much more.
Would the good outweigh the bad enough for you to get started on your fitness goals?
I hope this helps you as much as it did me and I hope that if you have health and fitness related goals that you send me an email mathewevolve@gmail.com. I am happy to give you a tour of one of our locations and give you specific advice of where to go based on your current situation.
Matt
Matt & Craig Ballantyne