I have some sad for TPS news. This is Molly’s last regular feature for us. With the astounding success of Girls Gone Strong and her business, she simply does not have the time to keep on writing for us.
It’s been a great run with her and all of her articles were outstanding. I am sure that she helped a lot of our female readers reach new levels of success.
Of course Molly and I will keep in touch and who knows; maybe we will get her back here for another seminar in the future! For now, on to this month’s article:
5 Simple Tips For FINALLY Sticking To A Program
Q: “Molly,
I am writing you today because I need your help. I want to lose weight, but it feels really overwhelming. Every time I start something, I seem to screw it up within days, and then I feel depressed, and I’m right back where I started…depressed, frustrated, and with no results. Why can’t I just stick to something and do it? I promise I really want to lose weight!” – Allison W.
A: Hi Allison! Thanks so much for writing in. What I generally see when someone wants to lose weight (or should I say FAT, I’m assuming you want FAT LOSS and not just weight loss) is that what they’re doing is too overwhelming for them. They try to overhaul everything all at once, and they never develop good habits that really stick.
What I’m going to do for you today is give you 5 super easy tips that I want you to follow. But here’s the catch:
You don’t change them all at once. In fact, I want you to give each tip a FULL MONTHS of 80% compliance before you add another tip to your regimen.
That means if the tip involves getting at least 7 hours of sleep a night, you have to do that 24 times in a month before you’re allowed to add another tip (80% of 30 days is 24).
Sound good? Good!
Here we go!
Month 1 Tip: Cut out processed junk food.
There is a ton of conflicting nutrition information about what exactly you should eat to lose body fat and feel great. Instead of focusing so much on calorie levels or good carbs vs. bad carbs, make it a point to simply eat real food. That means no processed junk from a bag or a box.
The majority of the food that you eat should be perishable within 7-10 days. This includes fresh meats, fruit and vegetables, nuts, seeds, and minimally processed oils. Some good examples are: grass-fed beef, wild-caught fish, butter, whole eggs, coconut oil, avocado, berries, and sweet potatoes.
If you eat this way 80% of the time, you’ll lose body fat, and feel better than ever!
Month 2 Tip: Walk often.
Walking is by far, one of the most underrated exercises. Taking a nice, light walk for 20-30 minutes a few days a week can go a long way in helping you lose body fat and feel better. Shoot for 3 days a week here, although you can walk more often if you’d like.
Oh, and try walking for pleasure, instead of forcing yourself to walk your exercise. You will still burn calories, lower your stress levels, and it can even help you sleep better. Which brings me to my next point…
Month 3 Tip: Get quality sleep.
Try to get in bed by 10 pm every night, and try to get at least 7-9 hours a night. And make sure that it’s 7-9 hours of quality sleep every night, which means that your room is cool and very dark, and that you don’t sleep with the TV or computer on.
Get in a solid routine of going to bed and waking up around the same time every day, and after a few weeks you will notice that you feel more refreshed, and that you have more energy during the day.
Oh, and make sure you have a GREAT mattress. My boyfriend and I got a new ones 6 months ago, and it’s been life-changing! The crazy part? We were sleeping on a SUPER expensive mattress before, but it didn’t matter because it didn’t fit our unique needs and sleeping styles.
I was suffering from back pain for over 2 years when we finally got a new mattress. I’d been treated by some of the top PT’s and Chiros in the world, but my relief was temporary, until we got a new mattress.
To be clear, I don’t think the mattress necessarily “healed” my back. But I do think that it kept me in proper spinal alignment, allowed for better blood flow and recovery to the affected area, and allowed me to get deeper sleep because I was more comfortable. The running joke is that I’m a “Mattress Evangelist” now!
Full disclosure here: my boyfriend owns a mattress store and a mattress distribution company, so if you’re interested I having him customize a set-up for you based on your unique needs, email him at: csasek87@gmail.com with the subject line, “Custom Mattress Setup.” He can ship them anywhere in the U.S. for cheaper than your local retail store.
Here’s his website for more information.
Month 4 Tip: Take time to de-stress.
Everyday life can be stressful, and most people fail to recognize that. They think taking time for themselves makes them weak or lazy. Not true!
Make sure that you’re taking 5-10 minutes a day to try and relax and unwind. Whether you turn on your favorite music and lie down with your eyes closed, take an epsom salt bath, meditate, write in your journal…whatever. Just take that time for yourself to stop, breathe deeply, and try to clear your mind.
Month 5 Tip: Check your Vitamin D levels.
So maybe this one can’t be done immediately, but it doesn’t take long. Schedule an appointment with your Doctor to have your Vitamin D levels checked. Vitamin D levels are absolutely crucial to long-term health, and many of us are deficient.
If you were able to spend some time outside during the last few months, your levels may be OK for now. However, keep in mind that as we roll into the winter months and the sun goes into hiding, your levels will drop dramatically, and you will probably need to supplement. Consult with your Doctor for dosage details.
There you have it! Five easy-to-implement tips that will have you looking and feeling way better in no time, without the “paralysis by analysis” issue you’ve struggled with.
Molly Galbraith C.S.C.S.
Molly Galbraith is a certified strength and conditioning specialist from Lexington, Kentucky and co-founder of the wildly popular Girls Gone Strong group, a movement dedicated to changing the way women train.
She is also co-founder of J&M Strength and Conditioning, one of the most highly regarded private studio gyms in the country for training women.
Her mission is to, ”Help women discover what their best body looks and feels like, with minimal time and effort, and once they discover that, help them give themselves grace and compassion about it.”
She has been an expert contributor to magazines like Oxygen and Experience Life, and she’s no stranger to the gym herself. She he has competed in both figure and powerlifting and her best lifts include a 275-lb. squat, a 165-lb. bench press, and a 341-lb. deadlift.
You can find out more about Molly by visiting her website, and you can keep up with her latest adventures on Facebook and Twitter.
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