DHM Coaching and Training LLC

Diet and Exercise Coach

[DHM Coaching and Training LLC @dhmcoaching]

-Tons of supplements is overrated. Whole food is underrated.

-Working out every day is overrated. Scheduled rest days are underrated.

-Quick fixes are overrated. Sustainable lifestyle changes are underrated.

[DHM Coaching and Training LLC @dhmcoaching]

-Endless cardio is overrated. Walking more is underrated.

-New exercises all the time is overrated. A few great ones to progress over time is underrated.

-Grind culture is overrated. 8 hours of sleep is underrated.

[DHM Coaching and Training LLC @dhmcoaching]

Lack confidence? Try this:

1) make the commitment to get in shape

2) formulate a plan to accomplish this

3) execute the plan

4) never stop executing said plan

[DHM Coaching and Training LLC @dhmcoaching]

You don’t need to do a bunch of extra cardio this weekend to “make up for” or to “burn off” the calories from Thanksgiving. It was one day. It’s virtually impossible to add any substantial amount of fat in that time. Just jump right back to your normal plan and all is well!

[DHM Coaching and Training LLC @dhmcoaching]

Happy Thanksgiving!!

Enjoy food, family, and friends today and jump right back on track tomorrow!

No guilt necessary!

[DHM Coaching and Training LLC @dhmcoaching]

There are 40 days left until Jan 1.

If you take the 3 holidays off from your diet you’re still 92.5% consistent.

We strive for 80% consistent to make a diet program work.

So if you’re using the holidays as your excuse to wait to start your diet, it’s flawed logic.

[DHM Coaching and Training LLC @dhmcoaching]

Losing fat definitely isn't easy. If your goal is adding muscle mass, this is even harder and takes much more time.

Adding a substantial amount of muscle takes months and even years to achieve. Be patient and trust the process.

You’re not gonna become a bodybuilder overnight.

[DHM Coaching and Training LLC @dhmcoaching]

- Eat at least 1g protein per lb of body weight. Up to 1.2g. After this the returns for more protein diminish.

- Sleep. Sleep well. 7-9 hours. We don’t grow if we don’t recover.

- Take your creatine. It works. The studies back this up.

- Be patient. This is a LONG process.

[DHM Coaching and Training LLC @dhmcoaching]

A few way to make the process as efficient as possible:

- work in a lower rep range(5-8) to minimize fatigue and maximize recovery

- take each set to or close to muscular failure

- 4-16 sets per muscle group per week. I lean more towards 4-8 to minimize fatigue.

[DHM Coaching and Training LLC @dhmcoaching]

If you have your mobility, take advantage of it and preserve it by getting in the gym and lifting some weights. Strength training is our best tool for holding onto muscle mass and ensuring good mobility well into our latter years.

[DHM Coaching and Training LLC @dhmcoaching]

Those that look at fit people and wonder how they look the way they do, are the same people that are “too busy” to prioritize their fitness through the holiday season.

If you want it- you make it work.

[DHM Coaching and Training LLC @dhmcoaching]

We don't have to be perfect and over restrict our diet. 80% consistent is all we need so we can still enjoy the things ya love!

What eating 80% whole food and 20% whatever looks like:

🥗=whole food 🍦=other

M T W Th F Sa Su
🥗🥗🥗🥗🥗🥗🥗
🥗🥗🥗🥗🥗🍦🥗
🥗🍦🥗🥗🥗🍦🍦

[DHM Coaching and Training LLC @dhmcoaching]

Consistency isn't being perfect. It's jumping back on track when you got off your diet for the weekend. It's being OK with letting life happen knowing that you still have goals. It's accepting that it will not always be easy. It's getting back to the gym. That's CONSISTENCY.

[DHM Coaching and Training LLC @dhmcoaching]

One of the biggest mistakes we can make is thinking we have more time than we do.

We really only have right now, so make the best decision for your "future" now.

Be present, be aware, be confident, be consistent, be passionate, be healthy.

[DHM Coaching and Training LLC @dhmcoaching]

The goal for most people with fat loss should be to lose fat on as many calories as possible.

This usually results in more sustainable results as well as keeping most people's relationship with food a positive one.

Don't be too restrictive.

Instead, focus on consistency.

[DHM Coaching and Training LLC @dhmcoaching]

Diet Soda is not bad for you! If it helps you curve that sugar craving drink it.
The studies support this. In fact in a randomized controlled study of 303 people researchers found that those drinking diet soda lost more weight than those drinking water.
PMID: 26708700

[DHM Coaching and Training LLC @dhmcoaching]

Truths about fitness and alcohol:
-The calories count and are useless to your goals.
-Being inebriated can lead to less than ideal food decisions.
-The hangover is almost guaranteed to hinder your workout the following day.

[DHM Coaching and Training LLC @dhmcoaching]

This isn't to say you can't drink and see results. It just becomes much harder. Practice moderation, count the calories, and have a plan. If you find you can't seem to balance the two, then it may be time to reevaluate your relationship with alcohol.