 Belly fat, hmph. So stubborn! If you're tired of trying to get rid of it, unsuccessfully, you're in the right place. I'm going to share what you ACTUALLY need to include in your workouts to make your belly look flatter.
Switch On Your Inner Corset Firstly, I teach my clients to engage their deepest core muscles. We do this through core exercises, but they're different from crunches. It takes a little mind-body connection, and when you master this, your abs can start looking great fast, especially as they help improve your overall posture. Standing tall instantly makes you look leaner. Work Large Muscle Groups I know you've been told that you can't spot reduce fat, and you probably don't really believe it... well, in addition to switching on your inner corset... Here’s why you need to work other parts: Working out large muscle groups - like your legs with squats or your back with rows - makes you burn loads of calories during a workout. These muscles also need calories to recover, so consumed calories are burned by your muscles instead of being stored as fat. All of my client programs include strength training. Manage Stress: Stress increases cortisol, and cortisol causes your body to store fat in your belly. I address this in workouts by including cardio, which is an excellent cortisol burner and a feel-good endorphin releaser, and by finishing each session with a substantial stretching session and restorative yoga. Get Started If you want to try out this kind of workout I include full-body fat-burning workouts that incorporate all of these elements in the 3M Method We can create a personalized plan that starts with small, achievable goals and gradually builds into a routine that fits your lifestyle and mood. Clara Depont CPT, CYT  Exercising with a companion Isn't Just About Fitness
Working out together is the BESTEST thing to do as friends or partners! It strengthens your relationship and gives you a shared purpose to work towards. Here’s why it’s so cool: Quality Time While you are working out, you're (hopefully) not checking your phone or getting distracted; you're just hanging out, focused on one objective. And while deep conversations are great for strengthening a relationship, so is sharing a laugh. When you work out with a companion, you can be yourself and get fit simultaneously. Mutual Support Working out together gives you the opportunity to cheer each other on. There's something really special about going out of your comfort zone and having a loved one give a word of encouragement or a pat on the back. Plus, you get to celebrate each other’s wins, be it beating a 5k time or surviving a challenging yoga class without bursting into giggles! Explore Together It's an adventure to try new things with someone you love spending time with. It doesn't matter whether it's rock climbing or taking a walk in the park; doing these things with a friend makes them all the more memorable. Non-Verbal Bonding When you workout with another person, you start copying each other and moving at the same time. It's called non-verbal matching, and it actually makes you feel closer to one another. Plus, you have all those exercise-induced endorphins flowing around your bloodstream, making you feel bonded. Shared Goals It isn't just about bonding, of course; it's about pursuing a shared goal and getting healthier as a team. It's a great feeling - knowing that you are doing something good for your physical and mental well-being and it is a powerful motivator to know that YOU showing up means you're supporting your partner too, whether it's training for your first 5k, mastering a yoga pose, or sticking to a consistent workout routine. To sum all this up, exercising as a team isn't just about fitness; it's about nurturing your relationship, sharing laughter, offering support, and reaching your fitness goals together. Try a free buddy workout with me. Clara Depont CPT, CYT Want to get these articles straight to your inbox each week? Sign up here.  You know what? I secretly look forward to laundry day. It's a non-negotiable-automatic-activity, and I love it because there's no decisions involved; it's just a simple task that happens without fail every Thursday.
I've been pondering how to make exercise feel the same way - like something that is so routine, we don't have to be 'motivated' to do it; it just happens. To be honest, even though I am a personal trainer, I'm not the kind of woman who leaps out of bed at dawn all ready for a workout, or one of those fitness enthusiasts who lives and breathes the gym life. So, I HAD to figure out how to make workouts automatic for me too. This is what I came up with… Work out at the same times each week Here’s why:
Those of my clients, who work out with me at the same time each week, have accountability because it’s booked and paid for, but more than that, they have simply repeated the same habit until it’s become automatic. Workout with me HERE Those of us who don't have a personal trainer can create our own consistency. A good (habit stacking) strategy is to schedule workouts before or after another commitment, or at an hour that you HAVE to do them because there are no other suitable times. For example, if you're too tired to walk after work, then you HAVE to go in the morning. Then you HAVE to be finished in time to leave for work. Or you could walk to your weekly Spanish class so that you are stacking a new habit (walking) to an existing one (Spanish class). You can make exercise feel automatic by sticking to the same time every week until it simply becomes second nature. Would you like help to get into the habit of working out, while gently making changes that help you lose weight without punishing yourself? Check out the my personal training programs.  Alternative Ways to Approach Weight LossWe all know that losing weight isn't just about ticking off a checklist of things we "should" do. It's way deeper than that. It's about truly feeling that we deserve to be well and not sabotaging ourselves - so we’re not fighting an uphill battle.
And thank goodness we've got people like Louise Hay to guide us. She was the ultimate self love guru, and her approach was so simple yet so powerful. She was all about self-love, self-acceptance, and building a positive mindset to have as your secret weapon in achieving whatever you want. Here are some of the concepts Louise Hay taught: Self-Love and Self-Acceptance The foundation of Louise’s philosophy is a big dose of self-love and self-acceptance. Once we love ourselves for who we are, we start to want the best for ourselves even while we are changing. Mindful Eating Louise believed in tuning into your body’s needs instead of dieting. Like savoring every bite, letting your body tell you when you're full, and truly enjoying your food. Mindful eating can help prevent overeating and promote a healthier relationship with food. She also advocated for consuming natural foods, rather than processed or chemically altered foods. Letting Go of Negative Emotions Louise Hay believed in releasing negative emotions, including guilt and shame, which often get tangled up with body image issues. Holding on to painful emotions can make us want to eat more to suppress or cope with the pain they cause. On the other hand, letting go of these emotions, makes space for self-acceptance and all the positive change that comes with it. Positive Affirmations Louise loved positive affirmations, and honestly, I find them to be like little pep talks that rewire my brain. They can work as gentle nudges to stick to your healthy habits. So, you're not just telling yourself you need to hit the gym; you're telling yourself, "I respect my body by doing workouts I enjoy." Law of Attraction This might sound a bit "woo-woo," so it's not for everyone. However, Louise taught that focusing on positive thoughts and emotions attracts positive experiences. For instance, visualizing your body in a state of health and vitality can help it manifest those qualities. In a Nutshell Louise Hay's approach is like a wellness cocktail of self-love, affirmations, mindfulness, and embracing the whole you. It's not just about shedding pounds; it's about shedding negativity and setting yourself up for a balanced and fulfilled life. Clara Depont CPT, CYT Would you like to work out in a way that makes you feel strong, confident, and awesome instead of critical of yourself, while gently making changes that help you lose weight without punishing yourself? Check out the 3M Method  Do you find yourself setting the same unreachable goals over & over again? Setting the right goals can make all the difference. Just when I thought there were no new ways to approach goal setting, I came across "Burnout: The Secret To Unlocking The Stress Cycle" by Emily Nagoski, PhD, and Amelia Nagoski, DMA The book offers a new take that emphasizes avoiding burnout - which often seems to be our problem when it comes to not achieving all the things we want. Instead of boring old SMART goals, their framework involves setting goals that mean something to you - can be achieved soon - you are certain you can achieve - and that you feel good about. Use this method when you're feeling overwhelmed or burnt out - or if you want to avoid getting to that stage! PERSONAL "Why does this goal matter to you? How much does it matter? Tailor your goal so that it matters to you." Goals driven by the notion of "I should" or societal ideals like "women should look like…" are not inspiring! Focus on the difference it will make in your life instead. What are the outcomes that, once achieved, will make so much difference that it's worth the work? Whether it's self-confidence, setting an example for your kids, or living longer - a personal connection helps you commit. SOON "When will you know you’ve succeeded? Your goal should be achievable without requiring patience." What deadline feels realistic but not too far off? Is it 30 days? 7 days? This allows you to get some quick wins under your belt and experience positive changes sooner. A deadline months away may feel distant, abstract and thus unattainable. On the flip side, aiming for achievable milestones in the near future can give boost your motivation. CERTAIN "How confident are you that you can succeed? Your goal should be within your control." I’m always preaching this one! When we set unattainable goals, we fail and that knocks our confidence. Goals should be both personally achievable and feasible in terms of time and resources. While "everyone has a book in them," most of us lack the time and energy required to write the said book, even though we have the ability. Same goes for weight loss and fitness goals. POSITIVE "What improvement will you experience when you win? It should be something that feels good, not just something that avoids suffering." You might have heard of push and pull motivation. In the context of fitness, weight loss, and health, we often think about getting rid of fat or avoiding health issues (push factors). But there are so many exciting outcomes (pull factors) of becoming fitter, healthier, or losing weight. While push factors can motivate us, pull factors are more exciting. Reflect on the positive outcomes of your fitness journey: like more energy, better mood, and overall well-being. Actually, don’t just reflect on them, take a moment to visualize yourself as a new person - feeling amazing! CONCRETE & SPECIFIC Concrete: "How will you know you’ve succeeded? There is an external indication that you have succeeded." Specific: "As opposed to general. You should be able to visualize precisely what success will look like." A real trigger for burnout is not reaching the targets we set for ourselves. We may never feel good enough simply because we're not setting a clear target and acknowledging when we reach it. Instead of a goal to "get fit," aim to complete a certain number of steps, miles, or workouts by a specific date so you get to celebrate milestones or adjust the plan as necessary. Goal Example
Over to you: What goal would be meaningful to you? How is your goal meaningful to you? What timeline works for you? What are you certain you could achieve by this deadline? Can you picture the exact outcome? What are the positive outcomes? How will you measure your progress? Reframing goals-you-never-reach in this way, removes overwhelm and boosts confidence by giving you a quick win. Want to get weekly content like this straight to your inbox? Sign up HERE |
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