Today's blog consists of 3 of my favorite tips I've accumulated over my years as a fitness coach.
→ Tip 1: Reverse psychology "hack" to make better food choices
One of the best ways to do this is by focusing on inclusive habits instead of exclusive habits.
Inclusive habits suggest adding to their diet (adding protein, adding fruits and vegetables, adding water).
Exclusive habits suggest taking away from their diet (no more carbs, no more fats, no more desserts).
It's a subtle difference, but makes all the difference psychologically⏤nobody likes to be told what they can't do.
→ Tip 2: Three Ways To Remain Athletic As You Age
1. Prioritize soft tissue and mobility work. Too often, we can start doing these once we already feel pain. But if we stay proactive and implement just five minutes each day of foam rolling and mobility drills, we'll keep that athletic edge over time.
2. Incorporate single-leg exercises. This doesn't mean compound lifts like squats and deadlifts don't have their place. But lunges, split squats, step-ups, and single-leg RDLs all need to be included for a well-rounded athletic program. Running, jumping, cutting, transferring power ⏤ getting stronger on one leg will help all of these.
3. Lift FAST on the concentrics. You can use explosive movements like kettlebell swings or the olympic lifts, but you can also just make sure every rep you do is performed with a controlled, powerful concentric component of the lift. Moving fast will keep you fast.
→ Tip 3: Five “hacks” to eat more protein
1. Eat your protein first (in the day and in your meal). Protein is the most satiating macronutrient, so you’re less likely to overeat with this strategy. But on a daily scale, this same tactic can work by front loading protein at breakfast when your hunger is high.
2. Add a whey protein shake before the meal when cutting. When cutting, you can blunt some of your hunger going into a meal by having a half to full serving of whey protein before diving into your food. This also ensures higher quality protein at each meal.
3. Eat protein more frequently. It’s hard to consume large amounts of protein in one to two sittings. So breaking up your total daily protein goal into more meals and snacks will make the goal easier to achieve. For most, three meals and one shake works well.
4. Have a protein shake after training, upon waking, between meals, or before bed. Most people already include a post-workout shake, but it’s helpful to start doing if not. People also assume you should only drink shakes on workout days, yet they can provide a quality protein boost any time of day.
5. Build your meals starting with a protein source. Essentially, every time you’re about to eat, think to yourself, “what is my protein source going to be?” Then base the rest of your meal/snack around that decision.
When you're ready, here are 3 more ways I can help you:
1 - Ask me a question about your #1 fitness struggle.
Just hit reply to this email or blog post. I read every email I get. (And yes, it's actually me answering!)
2 - Work with me directly to get in the best shape of your life and stop breaking promises to yourself.
Every month I open up applications to work with me through my private 1:1 fat loss coaching program. I only work with people that I can help (80+ clients so far). And since you’re here, good chance that’s you.
Click here to apply to work with me.
3 - Check out more of my free content.
Facebook Group: "The Phoenix Method for Body Transformation"
Podcast: Phoenix Rising:Fitness|Mindset|Lifestyle - 100+ episodes where Coach Julie & I share our knowledge to help make your weight loss journey faster & more sustainable!
Blog: Start here - “8 Simple Ways to Speed Up Your Metabolism”
Kayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between.