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Tag: january newsletter

image of Marissa on her phone and laptop, smiling, talking to a client.

January 2020: Sustainable Change for Maintainable Results

My mission for 2020 is all about using the right method for each client’s success, wellbeing and enjoyment in their fitness journey. My services have never been

January 2019: New Years Goals

Happy New Year!! This email newsletter has been a LONG time coming since yousubscribed to this email list, but it is finally here, and I

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I don’t cut carbs. ⠀ I don’t do cardio unles

I don’t cut carbs.
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I don’t do cardio unless I want to.
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I’m never “on a diet.”
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I was having a convo with someone today + she was talking about her beliefs around weight loss.
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She was Asian, so she has been told that to lose weight, you have to stop eating rice. 🥲
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She said she had tried intermittent fasting, and it worked until she stopped practicing it and the weight came right back.
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Here’s what I’ve noticed over the past 6+ years of doing what I do.
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Most people 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 that crash diets and black-and-white methods are unsustainable.
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However most people still TRY these quick-fixes over and over because 𝘁𝗵𝗲𝘆 𝗱𝗼𝗻’𝘁 𝗸𝗻𝗼𝘄 𝗮𝗻𝗼𝘁𝗵𝗲𝗿 𝘄𝗮𝘆.
⠀
Here’s the 𝘁𝗿𝘂𝘁𝗵.
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Weight loss is a lot simpler than most fitness gurus want you to believe.
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There is no perfect formula, blood type or diet that will cure your weight loss problem.
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Here are the top 4 steps you need to take to successfully (and sustainably) lose weight:
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1️⃣ Sleep 7-9 hours per night and 𝗽𝗿𝗼𝘁𝗲𝗰𝘁 those hours for yourself.
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2️⃣ Manage your stress with outlets 𝗼𝘁𝗵𝗲𝗿 than turning to food + alcohol
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3️⃣ Move regularly in a way you enjoy. Lifting weights is great and necessary - but most people will benefit more from starting with a few 𝘀𝗵𝗼𝗿𝘁 walks everyday.
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We recently had a client lose 22lbs in 12 weeks with just diet changes + walking outside everyday.
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No other exercise. 🤯
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4️⃣ Manage your portions. You don’t need to reinvent the wheel or cut 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴 you love out… (forreal!)
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But you 𝗱𝗼 have to be willing to learn what portions are right for 𝘆𝗼𝘂𝗿 body and the shifts you can make in your nutrition that 𝗮𝗿𝗲 sustainable for the long-term.
⠀
Don’t believe me?
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I’ll prove you wrong.
⠀
I have so much confidence in our coaching staff at @permanent.change.coaching that if we coach you for 90 days and you 𝗱𝗼𝗻’𝘁 see results…
⠀
…we’ll keep coaching you for 𝗳𝗿𝗲𝗲 until you do.
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💻 Snag your spot in our 90-day 1:1 program between now and June 3 (or before spots fill) and we’ll throw in an extra $𝟲𝟬𝟬 𝗶𝗻 𝗯𝗼𝗻𝘂𝘀𝗲𝘀 + 𝘀𝗽𝗲𝗰𝗶𝗮𝗹 𝗳𝗶𝗻𝗮𝗻𝗰𝗶𝗻𝗴 𝗼𝗽𝘁𝗶𝗼𝗻𝘀 to ensure your permanent success 🥳

Why is everyone always trying to get 𝘉𝘈𝘊𝘒 in shape?
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Why are most of us constantly cycling through phases of super-dedicated fitness obsessions and extreme lack of taking action on well… anything?
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Why do we keep losing and putting on the 𝘴𝘢𝘮𝘦 10, 15, 20 𝘱𝘰𝘶𝘯𝘥𝘴?
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I believe it all comes down to this concept:
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Maintaining a certain level of fitness requires a certain level of 𝗣𝗘𝗥𝗠𝗔𝗡𝗘𝗡𝗧 𝗰𝗵𝗮𝗻𝗴𝗲.
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Did you lose the weight by taking daily walks and managing your portion sizes?
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Then don’t stop doing that when the diet is over.
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Did you build the muscle by resistance training 3-4x per week?
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Then don’t quit the gym when you’ve reached your goal.
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I think in general, we conceptualize fitness in the GYM as a ‘lifestyle’ more easily than we do with our nutrition.
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But ALL of it counts if we want to achieve and actually 𝗠𝗔𝗜𝗡𝗧𝗔𝗜𝗡 good results.
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When you embark on your fitness journey, embark on it for your LIFE.
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Not JUST for an event, a bathing suit or a wedding dress... but for 𝗳𝗼𝗿𝗲𝘃𝗲𝗿.

So remember -

Everything you do for your fitness - do for life. 💜

𝙎𝙝𝙚 𝙬𝙖𝙨𝙣’𝙩 𝙨𝙪𝙧𝙚 𝙩𝙝𝙞𝙨 𝙖𝙥𝙥𝙧𝙤𝙖𝙘𝙝 𝙬𝙤𝙪𝙡𝙙 𝙬𝙤𝙧𝙠..

𝘼𝙩 𝙡𝙚𝙖𝙨𝙩 𝙣𝙤𝙩 𝙛𝙤𝙧 𝙖 𝙗𝙪𝙨𝙮 𝙢𝙤𝙩𝙝𝙚𝙧 𝙤𝙛 𝙩𝙬𝙤.

Gilda had been struggling with her weight since a teenager.

She read so many books, tried various fad diets.

She even tried a few “old wives’ tale” recipes passed down from elders back home in Latin America.

She fell victim to the All-or-Nothing mentality

..preventing her from seeing real results.

Nothing seemed to work and she was 𝙛𝙧𝙪𝙨𝙩𝙧𝙖𝙩𝙚𝙙!

Gilda was a long time client of mine..

She first came to me back in 2017 wanting to achieve her dream body.

After reaching her goals and becoming the healthiest she’d ever been..

She became pregnant and the start of her motherhood journey began.

She later returned to me with a whole new outlook, her priorities had changed and so had her goals.

It was no longer about the 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 𝘣𝘰𝘥𝘺, she wanted to be healthy and active to keep up with her babies.

I crafted her a program that aligned with her new lifestyle, taking into account the changes and challenges she faced as now a mother of two..

💬 “𝘪𝘵 𝘸𝘢𝘴 𝘵𝘢𝘪𝘭𝘰𝘳 𝘮𝘢𝘥𝘦 𝘵𝘰 𝘮𝘺 𝘯𝘦𝘦𝘥𝘴, 𝘪𝘵 𝘸𝘢𝘴𝘯'𝘵 𝘭𝘪𝘬𝘦 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘴𝘵𝘪𝘤𝘬 𝘵𝘰 𝘵𝘩𝘪𝘴 𝘰𝘳 𝘪𝘵 𝘸𝘰𝘯’𝘵 𝘸𝘰𝘳𝘬..”

Since then, she has ditched the all-or-nothing mindset, transformed her relationship with food, and 𝙛𝙚𝙚𝙡𝙨 𝙘𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙩 𝙖𝙜𝙖𝙞𝙣!

We are SO proud of Gilda for all the progress she’s made. She not only feels confident again, she now has the knowledge and foundation to continue this journey on her OWN.. for good!

📲 DM us “GILDA” to learn more about how we helped a busy mother of two get back to looking and feeling her very best!

𝗪𝗵𝘆 𝗗𝗼𝗻’𝘁 𝗪𝗲 𝗧𝗮

𝗪𝗵𝘆 𝗗𝗼𝗻’𝘁 𝗪𝗲 𝗧𝗮𝗸𝗲 𝗢𝘂𝗿 𝗢𝘄𝗻 𝗚𝗼𝗮𝗹𝘀 𝗦𝗲𝗿𝗶𝗼𝘂𝘀𝗹𝘆? 🧐
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When a client isn’t following their plan, it’s probably not because they don’t care about achieving results.
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If it is… problem solved, right?
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If they don’t care, they should stop trying altogether.
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Sometimes it’s just not a priority.
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𝗧𝗵𝗮𝘁’𝘀 𝗢𝗞.
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More often, I find that the issue is NOT that they don’t want to put in the effort, but that they don’t realize or believe they are capable of more.
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I had a discussion about this with one of our clients and this issue was apparent.
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I knew she didn’t take herself seriously, and I knew that deep down it was because 𝘀𝗵𝗲 𝗱𝗶𝗱𝗻’𝘁 𝗯𝗲𝗹𝗶𝗲𝘃𝗲 𝗶𝗻 𝗵𝗲𝗿𝘀𝗲𝗹𝗳 𝗲𝗻𝗼𝘂𝗴𝗵 𝘁𝗼 𝗲𝘃𝗲𝗻 𝘁𝗿𝘆 𝗮𝗻𝗱 𝗳𝗼𝗹𝗹𝗼𝘄 𝘁𝗵𝗿𝗼𝘂𝗴𝗵.
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I addressed it and spoke my mind.
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I was 100% right.
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I then asked her:
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What is preventing you from trying to give this your all?
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Instead of doing SOME of the things you know you need to do and getting 10% of your desired results…
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What do you think will happen if you just buckle down and do them ALL?
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Her answer: “Well… It might work.”
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She was quite literally, scared that if she tried, it would work.
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Scared because of the potential she could also fail.
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Because if she doesn’t try in the first place, there was no chance of failing.
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But remember this: If it doesn’t work, you’re still in the same spot you were before.
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You won’t be putting yourself farther behind.
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There is no downside to putting it all out on the table and deciding to COMMIT, like really commit to something.
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Many times we are fearing failure so we don’t even try, but in reality…

Our worst failure is not taking action in the first place.

Hey, you. 👋🏼 ⠀ I 𝗟𝗢𝗩𝗘 that you

Hey, you. 👋🏼
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I 𝗟𝗢𝗩𝗘 that you’ve taken control of your health and fitness journey.
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I love that you’ve FINALLY made yourself and your goals a priority.
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Most of all, congratulations for doing so.
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You truly are a rockstar!! 🤘🏼
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Now, I have a 𝘀𝗲𝗿𝗶𝗼𝘂𝘀 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻 for you:
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Is what you’re doing to achieve your goals right now something you’ll be able to sustain when you finish losing the weight?
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Are you achieving your goals doing far more than you could ever sustain for months/years on end?
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I want you to think about that.
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Like really, 𝘳𝘦𝘢𝘭𝘭𝘺 think about it.
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When your weight loss journey is over, how hard is it going to be to sustain your current routine?
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How easy will it be to slide back into old habits or backtrack?
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I 𝘄𝗮𝗻𝘁 you to keep your results.
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𝗜 𝗿𝗲𝗮𝗹𝗹𝘆 𝘄𝗮𝗻𝘁 𝘁𝗵𝗮𝘁 𝗳𝗼𝗿 𝘆𝗼𝘂.
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But one of the biggest issues in this industry is going to extremes for unrealistic results, then losing those results faster than you can say “fit tea.”
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I don’t want that to be you in two months, and I know you don’t either.
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Now ask yourself:
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How can I change what I’m doing now to keep moving forward without burning out in the foreseeable future?
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How can I make this a sustainable routine for LIFE?
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If you can answer that question, now go 𝗗𝗢 𝗲𝘅𝗮𝗰𝘁𝗹𝘆 𝘁𝗵𝗮𝘁.
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If you can’t, let me know.
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I’d love to help. 💕
⠀
Overcompensating now isn’t helping you long term.

Your eyelids are closing on you midday in front of

Your eyelids are closing on you midday in front of the computer…

You’re dragging hard through your workouts…

Every little thing feels so difficult…

You cut carbs out of your diet to lose weight quick, but a couple weeks in you’re struggling hard.

Doubts start running through your mind.

…Is all this really worth it?

…I can just have one cookie… right?

Once you have that cookie all hell breaks loose and it’s a free-for-all until next Monday.

Has this ever happened to you?

You’re not alone.

We’ve all been conditioned to believe 𝙘𝙖𝙧𝙗𝙨 𝙖𝙧𝙚 𝙩𝙝𝙚 𝙚𝙣𝙚𝙢𝙮, so eliminating them from your diet seems like the right move.

Now that you've cut out carbs and the sudden drop on the scale has you feeling good...

Something else starts to happen.

Your energy levels have decreased and feelings of lethargy set in, leaving you with zero motivation for your workouts.

You’re also irritable, have headaches on the reg, cravings are out of control, and now your weight loss has stalled.

I have news for you...

🗣️ Carbs aren’t sabotaging your weight loss. In fact, carbs are actually the body's 𝘱𝘳𝘦𝘧𝘦𝘳𝘳𝘦𝘥 fuel source, especially for exercise.

🗣️ Carbs produce energy for us to lift weights and our bodies prefer to use carbs at high intensities.

🗣️ Carbs are "protein-sparing," which means that they help prevent the breakdown of protein, AKA our hard-earned muscle, keeping our metabolism stronger!!

So, what’s the first thing we do for our clients when they join our program?

We INCREASE their carb intake and guess what, it works like a CHARM! 😍🍞

Amazing things happen when you fuel your body to train, rather than starving it and fighting it, wondering why nothing is “working” for you.

📢 PSA to my ladies (and a lot of men, too) - EAT MORE CARBS!

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