Just take the minimum effective dose
January gets a bad rap for being the official month of "NO PAIN, NO GAIN."
We understand. You’re excited about the new year, the new diet you just started, and all the new possibilities...
But keep in mind motivation is like the wind...it comes and goes. Doing too much (at too much intensity) all at once can leave you feeling exhausted and unmotivated.
In our culture, we’re all about GO BIG or GO HOME … NO PAIN/NO GAIN …etc.
Guess what?
That mindset doesn’t work over the long haul. Or maybe ever.
It just leads to feeling burned out, exhausted, and like you have failed (again).
What if instead there was a SMARTER, more EFFICIENT way that yielded a better long-term result?
It’s called the MINIMUM EFFECTIVE DOSE.
In a nutshell, that’s doing as little as possible to get the most results.
It’s also the most sustainable way to create REAL CHANGE in your fitness and health!
Here’s a sample of what the least effective dose can look like...
Fewer workouts, focused on what really moves you forward
Shorter, more targeted workouts or fewer AND shorter well-designed training sessions.
Concentrating on the 3-4 healthy habits with the biggest payoffs
Knowing what convenience foods are actually good for you vs trying to make every meal from scratch (how long did you stay on the Whole30 plan ?)
There are SO MANY REASONS and SEASONS to try the “minimum effective dose” method:
When you’re feeling stressed
When you have a lot of responsibilities
When you don’t have a lot of time
When you’re just starting out … or coming back after a layoff
When you’ve just completed a big event (like a marathon)
When you’re coming back after an illness or injury
What exactly the “minimum dose” looks like can depend on a lot of variables – your gender, age, health/fitness status, likes and dislikes, available time, and on and on.
—> The key is...it shouldn’t feel like a burden or a drain … and it should deliver real, measurable results.
Working with a qualified coach can help you find that sweet spot ...so you can still get everything you need done in a day … AND get amazing results in your fitness/wellness.
Do YOu need to Stretch or to strengthen?
Our body feeling "tight" and getting older sometimes go hand in hand.
You might feel like stretching things out is your best bet...but if you have relative weakness in an area...stretching isn't going to help very much.
Oftentimes...a "tightness" problem is a strength problem and not a flexibility problem. Stretching out a weak muscle still leaves you with a weak muscle vulnerable to tightness, strains, pulls, etc.
Wonder if you have a strength issue in a particular part of your body?
Ask yourself...
Q: Do I spend a lot of time in the same position? Maybe driving or a desk job the culprit?
Q: Are the muscles that feel tight involved in that position? I.E. Someone who has a tight lower back or hips that sits at a desk or drives a lot.
If you connected the dots on those two questions...chances are you need to build more strength rather than stretching out a lot.
Use the correct plan for the right problem and if you need help figuring it all out...we'd love to hear from you. 979-575-7871.
Is it worth it to set New Year’s resolutions?
❓ Common Question: Is it worth it to set New Year’s resolutions?
Our answer:
Yes.
It’s true that many people who set resolutions don’t reach their goals. But that could be because of their approach.
🎯 3 Reasons Resolutions Fail:
1. Setting goals that are too big.
✅ A better approach: set a smaller goal you can realistically hit in 4-6 weeks, then set another goal after that.
2. Setting goals you can’t control.
✅ A better approach: set performance-based goals that put you in the driver’s seat. Example: instead of setting a weight loss goal that depends on the scale (which you don’t control), commit to working out 3 times a week and following a healthy diet.
3. “Winging it” without a real plan.
✅ “By failing to prepare, you are preparing to fail.” — Benjamin Franklin.
Create a plan — put it into action — and then give your plan time to work for you!
Want more inspiration? Save this and follow us for more! 👍
Building a love of fitness in our kids begins with us.
Whether we like it or not...building a love of fitness and wellbeing in our children begins with us.
And, if we’re not leading by example, we’re not leading at all.
At BCS Fitness, we can help you live a healthy lifestyle that will spill over to your family with our 30-minute customized training plans
If you are ready to lead by example, and have 30-minutes a few times per week to dedicate, we know you can change your life for the better.
What are you waiting for? Grab the link below to our FREE ONE-ON-ONE JUMP START SESSION and one of our coaches will be in contact with shortly to get you set up for your first session.
https://www.bcsfitness.com/contact-us