February was a fun month behind the scenes, because two of my Lean Body training and nutrition boot camp groups finished out their 6 week program, and another group kicked off week 1 last week.

In these 6 week programs, yes, our goal is to transform our bodies. My clients drop inches, lose lbs, their progress pictures transform, and they drop clothes sizes.

But this is only one piece of progress. We also set mindset goals and “do goals” and focus on building habits, change our mindsets, and focus on non-scale victories.

But when it comes down to it, there are 5 main changes that need to take place in order to see results in this program (and in any program.)

5 Changes that Need to Happen to See Results

In the week leading up to my boot camp start dates, I send out all of our ‘Getting Ready’ materials. This packet outlines what’s to come, the changes we’ll be making, and explains the reasoning and science behind those changes.

To put it simply, it’s truly about making some positive changes, and making those changes a lifestyle.

Change #1: Change up your nutrition

Specifically, with the amounts of protein, carbohydrate, and fat you’re eating, and the timing at which you eat them.

In my programs, I give most of my clients customized macronutrients, based on the workout we’re doing that day. I formulate them based on a number of factors, including the usual weight, height, activity level, etc., but also take into consideration previous years training, how aggressively you want to go, and more.

However, if logging your meals on MFP or tracking grams doesn’t sound like your cup of tea, that’s absolutely ok. This method doesn’t jive with many of my clients, so we keep track of how many servings of each you eat throughout the day.

Yes, there are other ways to make positive changes with your nutrition, but I find that my clients have the most success when changing these three variables as to decrease frustration and stress, and to promote flexibility and resilience: macronutrients, carb cycling, and nutrient timing.

Change #2: Change up your training

Often times, someone will email me asking about my program, and if they can continue the workouts or classes they’re doing, and just follow the nutrition portion.

The short answer is no, but I typically respond asking how that’s currently working for them? My suspicion is that if they’re reaching out to me for coaching, they want to make some new changes to see some new results.

LBB is a strength-focused lifting program, with HIIT mixed in to supplement those workouts. We have training splits, and really focus on feeling the exercise where you’re supposed to feel it, rather than just bulldozing through a quick cookie cutter workout.

Whatever you’re doing, making some key changes to your workouts that make sense in relation to your goals will help to increase your metabolism, build lean muscle, and decrease body fat.

Change #3: Be consistent with those changes

Consistency is ev-er-y-thing.

Consistency is crucial when it comes to getting results, but in order to have consistency, we first need to have tangibility. Because if you’re gritting your teeth through the changes you’re making, it’s going to be a long ride. 

Make sure the changes you make with your training and nutrition are ones you can live with, and heck, even enjoy! That will ensure this whole consistency thang to go a lot more seamlessly.

Change #4: Don’t Expect Perfection

Yes, it’s important to be consistent, but there will be days that don’t go exactly as planned. It’s truly how we deal with these events that makes a difference in whether we’ll reach our goals or not.

After all, action over perfection, everytime  – am I right?

Change #5: Build in Recovery

Lastly, but not least, it’s important to build in recovery as part of your routine. The recovery is where the magic happens. The wear and tear we put ourselves through each day only does us good if we also take enough time to rebuild and recovery.

My clients always have mobility routines, warm ups, activation, and even foam rolling scheduled right into their training plans.

It’s also important to get adequate sleep at 7-9 hours a night, hydrate, and use nutrition to adequately recover from your workouts. I wrote all about how I treat my rest days like recovery days in this post.

Which of these 5 changes do you tend to struggle with the most? What area you tends to get sticky for you??

XO,
Paige