Let’s face it. Change is HARD. It’s also almost ALWAYS necessary in order to see progress. Here are 3 ways to help you dig deep and inspire change!
#1 - Make yourself feel something! Dig deep and find an emotional connection to your goal by doing the work to find your WHY. Unfortunately knowing something isn’t enough to make you want to change. You need to make yourself FEEL something. During our athlete strategy sessions and nutrition consultations, we help you zero in on and remind you constantly of your WHY, to help inspire change.
#2 - Focus on progress, no matter how small. Here at FitLah Health and Wellness and CrossFit Lah we have many different ways to track your progress beyond your at-home scale. We focus on energy levels, how clothing fits, how workouts feel, overall mood, digestion - and so much more. Having a coach highlight consistent small wins creates happiness leaving our athletes wanting more!
#3 - Find like-minded people striving towards similar goals. They say we’re the sum of the 5 people we spend the most time with, are they lifting you up and helping motivate you? Or the opposite. Find your people and keep them close!
Let us help you make a change!
Here’s why you have a coach at Lah:
There’s too much out there. You can’t do everything, even though you might want to. A lot of it looks—or sounds—great!
We’re talking about subscribing to a diet, taking fancy supplements, increasing your workout volume with multiple programs or even tackling WODs on a daily basis with no rest days.
But you can’t do it all, and trying to do too much will actually set you back. Most of us are guilty of trying it more than once.
Everyone has heard about overtraining, and we’re all scared of getting injured. But most don’t realize there’s an optimal amount of training to do, just like there’s an optimal amount of food to eat.
Too little exercise, and your progress will be slow. But did you know doing too many workouts can have the exact same effect?
We choose CrossFit for our training because it has a great balance: It’s not too little and it’s not too much. But even as hard as some of our workouts are, many people are tempted to do more: to add a little “recovery run,” or even to do multiple workouts in a day. This is NOT the path to success.
More is NOT better. Better is better.
You have a coach. That coach is your filter. Your coach is there to help you, not throttle you.
Your coaches are here to tell you what’s optimal, not what’s minimal. Our aim is to make you better every single day.
At Lah, our coaches want to talk to you every 3-4 months. One-on-one. We want to know about your goals, review your progress and then give you the best possible prescription to reach them.
That being said, we are thrilled to start offering Athlete Strategy Sessions as a part of your membership!
What we DON’T want is for you to have to guess. We don’t want you to try a fad diet just because you read an instagram post from an “influencer” who subscribes to it. We don’t want you to drink a gallon of protein shakes a day just because you saw it in an online article. We don’t even want you to do what everyone else in the gym is doing, because their workout strategy is theirs. It’s not yours. Train for yourself, tailor to your individual goals: That’s what our coaches want to help you do.
Next time you see a random workout online and think, “Oooooh, that looks spicy! Gotta try it in Open Gym!” ask your coach if it fits your goals. Take it from us, who may have learned the hard way!
You have coaches. We’re your filter. We’re here to help you reach your goals. Click the link below if you have any questions .
For many of us, mornings and breakfast time are a challenging time of the day. Either we aren’t hungry, we don’t know what to eat, we fall in the trap of eating the same thing day after day and get bored with the lack of variety, or we are too busy for a healthy meal.
Why are we writing about breakfast?
Looking at literature, many sources consider breakfast to be the most important meal of the day citing that people who eat breakfast have improved concentration, improved weight management, are less likely to overeat later in the day, and have more favorable cholesterol levels when compared to those that don’t eat breakfast.
But… where do you start to make a healthy breakfast part of your daily routine?
We are here to help you with 5 tips to make breakfast a healthy habit:
1. Start. The hardest part of adding a healthy habit is starting. If you don’t regularly eat a healthy breakfast, or you find that breakfast typically consists of overly processed foods like sweetened cereals or baked goods, start your work on this healthy habit by finding grab and go items like a piece of fruit, a greek yogurt, or a hard boiled egg. If you find that you aren’t hungry first thing in the morning, eat a small amount of food first thing in the morning and then later add a balanced, healthy mid-morning snack.
2. Prepare. If mornings are busy, prepare some easy breakfast items to have ready to eat in the morning. Here’s a couple quick breakfast recipes that are great to prepare ahead of time, and grab for a healthy start to your day:
Double Chocolate Overnight Oats
4 ingredient protein pancakes
3. Rethink it. Think outside the (cereal) box. Don’t limit yourself to traditional breakfast foods. Leftover dinners with eggs and vegetables can make a healthy breakfast. One of our favorite breakfasts is made with leftover meatloaf muffins, sauteed spinach, berries, and a hard-boiled egg.
4. Pack it. If mornings are busy, and you find yourself not having time to eat breakfast at home, try packing healthy grab and go items or prepped items to take with you as you walk out the door, and eat on your way to school or work. Write down your healthy items or recipes that you choose and challenge yourself to gradually include other healthy items to add more variety.
5. Change gradually. Remember that adding in a new healthy habit doesn’t mean that you have to be perfect right away. The most important thing is that you are open to starting a new healthy habit. If you aren’t familiar with eating breakfast, make this change gradually to avoid getting overwhelmed. Add a healthy breakfast on two mornings at first, then increase to three mornings a little later once you start building this into your routine. Eventually, you can make it a goal to eat a healthy balanced breakfast every day.
Need an accountability partner to help make breakfast one of your healthy habits? We are here to help!