Struggling to See Results?

STRUGGLING TO SEE RESULTS?

Issue #39
Happy Thursday and Happy Halloween!

Tired of not seeing results? It might be time to look deeper. Looking at the big picture, you may realize that your lack of progress isn’t a reflection of insufficient effort but rather a combination of overlooked daily factors. In this issue, we explore the hidden habits, routines, and relationships that might affect your progress and offer strategies for breaking out these patterns for lasting change.

QUOTE TO CONSIDER

"It’s the quiet, steady steps that build lasting change."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

🎥 TED Talk: The Power of Passion and Perseverance by Angela Lee Duckworth - This TED Talk emphasizes the crucial role of grit in achieving long-term success. I recently re-read her book Grit and found it extremely powerful, prompting me to reevaluate my life and adjust my personal goals to align more closely with what I truly want. This talk will inspire you to stay committed to your fitness and nutrition goals, reminding you that dedication and resilience are key, even when progress feels slow. It encourages you to break free from the boxes we often put ourselves in.

COACH EMMA
Certified Personal Trainer

📚 Read: This post discusses the compound effect and its significance in achieving lasting results. To dive deeper, I recommend reading The Compound Effect by Darren Hardy, as it explores this concept in greater detail across all areas of life. I enjoyed this book and believe it’s a valuable resource for anyone seeking guidance on making meaningful life changes.

WORKOUT OF THE WEEK

👟 2,000 STEP WALKING CHALLENGE
Increase Your Daily Steps

This challenge is a great way to incorporate more activity into your day. Walking is an excellent way to boost your mood, increase your fitness, and enjoy some fresh air.

What to Do:

1. Set Your Goal: Aim to reach 2,000 steps in one walking session or spread throughout the day.

2. Choose Your Route: Pick a route that you enjoy—whether it’s around your neighborhood, a local park, or even on a treadmill.

3. Track Your Steps: Use a pedometer, smartphone app, or fitness tracker to monitor your progress. You can also use a timer to walk for 20-30 minutes, which should help you reach your step goal.

4. Comfort is Key: Be sure to wear comfortable shoes and dress appropriately for the weather to ensure a pleasant walking experience.

5. Listen to Your Body: Pay attention to how you feel during your walk. If you experience any discomfort or fatigue, take a break or slow down. It’s important not to overdo it and to enjoy the process.

Bonus Metrics: In addition to tracking your steps, consider monitoring your heart rate during your walk to ensure you’re getting a good cardiovascular workout.

FUEL YOUR WEEK

🎃 PUMPKIN SPICE ENERGY BITES
A Quick and Healthy Halloween Snack

Serving: 10-13 bites

Ingredients:

• 1 cup rolled oats

• ½ cup almond butter or peanut butter

• ¼ cup honey or maple syrup

• ¼ cup pumpkin puree

• 1 teaspoon pumpkin spice

• ¼ cup dark chocolate chips (optional)

Instructions:

1. In a bowl, mix all ingredients until well combined.

2. Roll the mixture into small balls (about 1 inch in diameter).

3. Place them on a baking sheet and refrigerate for 30 minutes.

4. That's it, enjoy a healthy Halloween snack!

BEYOND THE BENCH

 STRUGGLING TO SEE RESULTS?
How to Overcome Self-Sabotage with the Compound Effect

The Self-Sabotage Effect - What’s Holding You Back?:

Self-sabotage can take many forms, often so subtly that it goes unnoticed. Sometimes it’s not just about the effort you’re putting in but the things you’re doing (or not doing) in other areas of your life. Let’s take a closer look at some possible factors that may be quietly working against your goals:

1. Daily Habits
   Your daily routines have a cumulative effect on your progress. It’s not only about your gym time but also about the smaller choices that make up your day. For example:

   • Are you consistently staying hydrated?

   • Are you getting enough quality sleep?

   • Are you managing stress in healthy ways?

   Small, seemingly insignificant choices add up and can create either a positive or negative momentum.

2. Your Environment and Social Circle
   The people you surround yourself with can significantly impact your mindset and, by extension, your fitness progress. Positive support is essential, but if those around you don’t respect or support your goals, it can be challenging to stay consistent. Think about who encourages you and who might unintentionally be holding you back.

3. Mindful Eating (or Lack of It)
   Eating habits play a major role in any fitness journey. Even with the best intentions, small, untracked snacks or indulgences can add up. Instead of focusing solely on restriction, consider paying attention to the quality and purpose of what you’re eating. Are you fueling your body or satisfying a craving?

4. Time Management
   How we use our time varies greatly depending on our daily lives and commitments. Beyond work and obligations, consider how much time is spent on screen distractions, like social media or TV. This isn’t to say you can’t enjoy these things, but being mindful of time spent on activities that don’t support your goals can help you free up energy for those that do.

5. What’s Missing from Your Routine?
   Sometimes, it’s not what you’re doing, but what you’re not doing that’s the problem. For instance:

   • Are you balancing strength and cardio workouts?

   • Are you stretching or practicing mobility exercises to prevent injuries?

   • Are you prioritizing recovery after intense workouts?

How to Use The Compound Effect to Boost Your Progress:

This concept, from Darren Hardy’s book The Compound Effect, emphasizes that small, consistent actions over time lead to significant results. While instant transformations are appealing, lasting results are a result of daily, intentional choices. Each small choice—be it a healthy meal, a morning stretch, or an hour of quality sleep—accumulates over time, just like compounding interest in finance.

Here’s how you can apply this concept:

1. Audit Your Daily Choices
   Take a day or two to document everything you do, from meals to leisure activities to interactions. Don’t judge; just observe. This process will help you identify patterns and small adjustments that could make a big difference.

2. Set Small, Achievable Goals
   Start with micro-goals that align with your long-term vision. For instance:

   • Aim to drink a certain amount of water each day.

   • Dedicate 5-10 minutes daily to stretching or mobility.

   • Replace one processed snack with a whole food option.

3. Track Progress in Layers
   Instead of focusing on a single metric like weight loss or muscle gain, track multiple areas to see the compound effect at work. This could be energy levels, sleep quality, lifting strength, or how you feel emotionally. Tracking diverse metrics gives you a fuller picture of your progress and keeps you motivated.

4. Surround Yourself with Support
   Actively seek out people who support and encourage your goals, whether that’s through a workout group, a friend, or a mentor. Even online communities can offer accountability and motivation to stay the course.

5. Be Patient
   It’s essential to remember that setbacks are normal, and progress isn’t always linear. Give yourself grace as you learn and grow, and focus on building sustainable habits over quick fixes.

If you still aren’t seeing results, consider reaching out to your healthcare provider for insights into what else might be going on. They can help you identify any underlying factors affecting your progress.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

At Self Revolution, we provide a comprehensive online coaching experience integrating personalized training plans, nutritional guidance, and habit & lifestyle coaching.

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