Getting Out Of A Slump

Training ebbs and flows. You may have been motivated last month to hit your workouts hard and then choose to binge watch The Haunting of Hill House the following month. It's easy to say that you'll pick it back up next week but the longer you go without a regular routine, the more difficult it will be to pick it up again. If this sounds like you and you want to bust out of a slump, take this opportunity to change up your training or nutrition! Here are some tips to help you along.

1) Change The Way You Train

Miss running? Go for a run! Miss hitting the weights, lift some weight!
At Black Tusk Athletics, we vary our programming so you get a little bit of everything. Intensity varies as some days we'll lift heavy, and others we may may not touch a barbell at all. Don't be afraid to mix things up as variety is the spice of life.

2) Dial In Your Nutrition

Being healthy doesn't just mean you hit the gym 7 days a week. Ideally, having a regular exercise regime paired with a proper nutrition program will yield the best results. If your focus is off of training for a bit, getting your nutrition dialed in could steer you in the right direction. Start with something simple like cutting out processed sugars and go from there!

3) Book Your Classes

Hold yourself accountable and reserve your spot in class. Don't forget to show up. Prioritize that 1 hour a day that is aimed to better yourself. You deserve it. Besides, when have you ever regretted completing a workout?

The Art Of Saying "No"

Exhausted. Over-committing. Tired.

You've had a long week, a close friend asks you to go for a drink and a bite on a Friday night. You really don't want to go but you agree anyways. You had plans to hit a workout on Saturday morning but the night went later than you anticipated and now you're exhausted. Should have said no to that drink but you committed.

Far too many times, we over-commit ourselves to things that we really don't want to do. Who suffers? You. We need time to do the things that we love to keep us mentally and physically happy, for the long run. This goes both ways. If you're tired and need a rest day, don't let the guilt of missing a training day force you into the gym. A rest day will give you that much needed energy so that you are able to hit the next one hard.

"But that's easier said than done". Right, so how do we actually make time for ourselves without feeling guilty about letting down your friends, family, etc.
 

Talk to someone you're close to and tell them you're feeling exhausted. Recognize you are saying yes to too many things. Have this person hold you accountable to making time for yourself.


Slow down your decision making. It's easy to say yes and back out later but that doesn't work well for either parties. Ask if you can think about it and get back them. Don't dwell on it though, make a decision. The sooner, the better. Deliver your decision.

 

If it's a no, don't be afraid to let them know why. Most of the time, people will understand that you need some "me" time.

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Having time carved out to improve yourself is important. If starting an training/nutrition program has always been something you've wanted to do but couldn't because you're already over-committing, now is the time to say no and start. Remember that self care is not selfish. 

Things Change, That's OK

"Over six years ago, I decided to start a journey that would lead to better health and fitness. Things were consistent and I was in the best shape of my life! I went from being out of breath after walking up a set of stairs, to running a half marathon. After doing things that I thought I never could, like lifting weights that I thought were unattainable, left me looking for new challenges. As my priorities changed, so did my goals, training and results in the gym and That was OK."

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Does this sound like you or someone you know? Everything that happens or every decision we make in life will lead to a series of changes that may require a new routine and That's OK. Find a routine that works for you, get a good workout in and move on! It doesn't have to be complicated. Just show up because that is the hardest part.

Maybe an injury occurs (at work, at home, while on vacation) that doesn't allow you to move in the same fashion you did previously but That's OK! Our coaches can and will modify anything you need. That's the beauty of our small class sizes, which allows us to cater to your needs.

Health and wellness is a journey that can ebb and flow. If you feel like you're stuck in a rut, book a complimentary goal setting session with one of our coaches and we can help you come up with a plan of action.

Things change and that's ok.  It's how we choose to respond that matters.  

Nutrition Coaching: Why is it Important?

We are asked at least once a week "what is more important: working out or eating well?" That is basically equivalent to the chicken or the egg conundrum because they are both important and hard for one to exist without the other.

Every person that walks through our doors is ready for a change; that is why you start working out, but eventually there may be a need for more because the exercise isn't quite enough to either offset the "bad diet" or to reach goals that have been set. Changing your work out habits can be challenging, but that is a once-a-day-decision. You mentally decide to go to the gym, you physically go to the gym and then done, check going to the gym off your list of "to-do's" for the day. Diet on the other hand is all about making better choices with what you decide to put in your mouth and that is a 24/7 job. That is why many people enlist the help of a Nutrition Coach. 

A Coach helps you figure out your WHAT (what the goal is: to lose weight, gain weight, maintain your weight but gain muscle) and then your WHY (why you want to achieve this goal). Whatever your goals are and reasons for them, your Nutrition Coach is there to help you achieve those goals through your diet. This week's newsletter comes in the form of a letter written to us by one of our nutrition clients and gives you some insight on what happens when you have a Nutrition Coach.

“Working with Anne was the dramatic reset that I needed to re-evaluate my relationship with food and nutrition. I finished my first year of law school feeling really lethargic, tired and self-conscious - I had gained more weight than I ever had in my life and the number of “wearable” clothes in my closet kept shrinking. I had been doing CrossFit on and off for over 5 years, seeing little results in my body apart from gaining muscle mass and building strength. I had always refused to focus on my nutrition, assuming that I exercised enough to burn the extra calories from sugary treats, takeout and alcohol. I also thought I was eating healthily and being body-positive, even though I was ignoring the signs that I was using food and alcohol to manage day-to-day stress. I realized that I was 100% dependent on sugar and caffeine for a boost of energy, and I was becoming more and more concerned about how my student social life revolved almost entirely around patio beers and late-night pizza. I felt really ready for a significant change in May 2018.

Focusing on my nutrition was a big adjustment - I had never tracked my food, thought about macros or calories or had anyone do basic measurements. Honestly, I maybe weighed myself once or twice a year! After a very uncomfortable 2 weeks of sugar withdrawal, I found a better rhythm where I was better able to focus on increasing my protein intake, drinking enough water, reducing my alcohol consumption and prioritizing whole foods. Nutrition coaching made a huge difference for me because it helped me become more mindful of stress eating and think about food as fuel for physical activity (rather than just pleasure). Within a month, I felt like I had re-adjusted my concept of what a “typical day” of eating should look like. Focusing on nutrition over the summer hasn’t been easy, but Anne was very supportive of striking the right balance so I could enjoy BBQs, weddings and social events with friends without feeling guilty or frustrated.

The hard work pays off, too. I lost over 20 pounds and 17 inches in my first 3 months and I quickly felt faster, stronger and more energetic at the gym. Sugar and alcohol feel much more manageable in my life, and Anne has been really helpful for developing habits that are sustainable and focused on the long-term. It’s a bizarre feeling when a wardrobe of work clothes - that was once too small - are now WAY too big, but it’s a clear sign that something is working. I’m now (much to my surprise!)  a nutrition convert, and I’m really grateful for Anne’s support this summer as I developed healthier habits for the long-term."

To provide a little back story, our nutrition client, is a law student and knew she needed to have better eating habits in place before entering her second year of law school. What better time to give nutrition coach a try than over entire summer. Her goals when we started were to lose fat, gain lean muscle and successfully complete a 10k run. During our 5 months together, she lost 29 lbs and 22 inches. She has been continuing on with maintaining her healthier eating habits without nutrition coaching now and we couldn't be happier for her. The entire premise around nutrition coaching (in our opinion) is to provide our clients with the knowledge and tools so that they are able to continue on without our help. Of course, we are here if you need but at the end of the day it is a very liberating experience to be able to do this yourself! 

Just know that everyone's goals, process and journey are different. Do what is right for you! If this is something you’ve been thinking about, book a free no-sweat intro to start the conversation!