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The 4 Biggest Mistakes People Make When Trying To Lose Weight

By Annette Shepherd

Are you ready to drop a few kilos but not sure of the best way to start?

If you’re putting in the effort to shift a few kilos, no doubt you want those few kilos to stay away too. Here are 4 of the biggest mistakes people make when trying to drop body fat and what you can do to help you change the way you look:

1. They follow generic diets.

Diets and meal plans from books, magazines and what worked for your friends may not be the right diet for you. What works and what’s healthy differs from person to person. Unnecessarily depleting yourself of nutrients or consuming foods your body doesn’t digest well will leave you feeling lethargic, sometimes even storing fat. The good news is you can find out what foods your body best responds to in one of our Applied Muscle Testing (AMT) sessions. Other things you can do is consume more plant food in place of packaged foods and drink more water however when it comes to meal frequency, your protein requirement, your carbs, fats, serving sizes, training programs, fat burning stacks or supplements, trust an expert who spends their life learning and working in the industry to create a plan that’s right for you, not a generic one size fits all plan out of a magazine or book. Our personalised nutrition guidelines will always be tailored to what your body needs right now for best results, all things we can address in an AMT session!

2. They try to out train a bad diet.

You just can’t out train a bad diet. This is coming from an ex cardio bunny that used to track all her calories, burning some times 1000 more calories in a day than I had consumed. My body was not ripped, it was stressed and holding onto fat because of this. At the time I was also consuming foods that made it hard for my body to burn fat, not sugar or junk food but foods like bread and pasta post training. You can still eat your favourite foods, you just need to know what works best for you and find healthier versions of them.

  • The best way to go about your training is to use those opportunities to prime your body for performance and recovery.
  • Stay consistent with what you choose to implement and if you have trouble with consistency, consider working with a personal trainer to help you until you get on your feet and into a better routine.
  • Be happy with who you are from within. Our bodies are so susceptible to the energy we give it. If you spend most of your time feeling down, you pass that energy onto the way your body functions. This is where gratitude and breath work is really important and so effective, providing a whole approach to wellness. If you’re not into all of that, you can start by appreciating the things your body allows you to do and reward it in a way so you can keep doing those things.

3. They weigh themselves every day.

You don’t want to be sacrificing bone density and muscle tissue for the sake of a number on the scales. This will only make you more susceptible to diseases like osteoporosis. Chasing weight loss by following fads and always looking for quick fixes results in gaining those lost kilos again, sometimes quicker than you shed them. Instead chase “health” because a healthy body will always burn fat. Fat loss is just a byproduct of being healthy and it’s far more enjoyable focusing on things you can do within your power than jumping on the scales to dictate your mood for the day. Here are a few things you can focus on instead:

  • Put your scales in the garage and use a measuring tape to get girth measurements, track again a week later.
  • Book in for a body scan to get a report on your body composition each month or take photos of you wearing an item of clothing you want to have fitting you better.
  • Pay attention to what foods make you feel good, sick, lethargic or set of symptoms like bloating, heartburn, pain or constipation. Check out our Food Freedom ebook for a whole lot of free helpful information with this.

4. They snack on carrots, celery and nuts.

There’s actually nothing wrong with this if you really like eating carrots and celery but going from a diet high in processed packaged foods and switching your choices to just a plant food can become very bland and boring. If you don’t like the foods you eat, you just wont sustain the habit. Think of meals as opportunities to fuel and nourish your body, meals that are satisfying and delicious. To do this, make your meals as colourful as you can and make sure each meal contains protein. Consuming nuts as a snack can be very risky when trying to watch your calorie intake. The best way to use nuts is as a garnish on your meals. When starting out, you may wish to make yourself a bigger lunch and divide it up into 2 meals to eat throughout the day and manage your hunger with more frequent but satisfying meals. Don’t forget the herbs and spices too. There are lots of good tips in our Food Freedom ebook on this point as well. Get your free download off our website today. If you would like a personalised plan to follow suited to where you’re at right now and where you want to be, contact us for a free consultation and we’ll recommend what’s best for you.

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There is so much more to life than simply existing. The day I discovered my physical strength, my mental strength changed! Training is medicine for the mind, body and soul.

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May 14

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Yesterday we celebrated 10 years with our doors "officially" open at Assist PT.

It's been the best 10 years of our life! So many transformations for us and our clients.

Thank you for being part of the experience ❤️💪

On offer at the studio we have:

☆ 1:1 PT sessions
☆ Personalised nutrition support
☆ Personalised supplementation support for optimal health and wellness
☆ Life coaching
☆ Forensic Healing
☆ Physiotherapy
☆ Massage
☆ Breathwork
☆ For women looking for online support, @body.mind.soul.wellness offers a deep dive into your mind, body and soul inside Breathe Nourish Grow. A collaboration of all the goods we teach in our transformation programs with a nice drop off woowoo and energy healing.

Also, we've recently found out we haven't been receiving all our website enquiry emails. If you've enquired with us and were left hanging, we sincerely apologise. As of this afternoon the issue has been fully resolved.

#weturned10 #happybirthday #10yearsold #personaltrainerlilydale #personaltrainingmelbourne #ptstudiomelbourne #bodytransformations #healthandwellness #strengthandconditioning #gameready #basketballtraining #slamdunk @benursich #assistpt #conditionbeyondgameready #breathenourishgrow

assistpersonaltraining

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Apr 22

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It's been a while between posts. With so much time during the past 2 years of lock down for the fitness industry, we were able to really take time and reflect with a clear mind what's important in our lives.

Providing a truly transformational service has always been our priority, to make as much of an impact as we can with the hope that what we teach and provide as an experience is something that can be valuable in our clients lives well after their days of finishing with us.

This is the space you get to train in all by yourself, just you and your trainer.

Your time with us is not just about keeping you accountable by having to meet regularly with an experienced trainer who has the foresight to guide and help you navigate through what makes you feel like you need to be accountable but also addressing your mental and physical health and wellness. 

Your body is the master communicator. It's always guiding you with messages to help you experience your best life imaginable - in all areas of your life.

Since returning we've added a whole lot of new equipment, replacing some of our very old original pieces.

Annette is now offering breathwork in addition to Forensic Healing and Applied Muscle Testing for personalised nutrition and supplemental support.

And we'd also like to officially welcome Jesse from @corenetichealth to our studio who available for physio appointments in Lilydale too.

Online, we are offering mindset coaching, forensic healing and the 8 week transformational program Breathe Nourish Grow with @body.mind.soul.wellness.

All PT sessions are still 1 on 1 with Matt Shepherd who is approaching 15 years building on his skills. He's also assisting with coaching again for the NBL1 Kilysth Cobras Men's team in 2022 too.

#personaltrainerlilydale #personaltrainermelbourne #lilydale #yarravalley #smallbusinessvictoria #stillgoingstrong #personaltraining #physiotherapy #energyhealingmelbourne #forensichealing #breathworkhealing

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Sep 8

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New supps in stock from our friends at @designsforhealthaus

Tri Mag Supreme caps $28
Tri Mag Supreme powder $36
Tri Mag Supreme Night Powder $66
Immunitone Plus $27
Liposomal Vitamin C $66
Liposomal Vitamin D3 $36
Liposomal Methyl B12 $47
ProbioMed 50 $52
TriGandha $45
Whole Body Collagen $60

Collection available from Lilydale.

assistpersonaltraining

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Aug 24

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I have over 40 of you registered for "Your Body - The Road Map to Your Soul"! I'm so excited to share this info with you all.

Do you know that gallbladder issues relate to us holding onto acidic emotions?

Which can affect the function of our digestive system and digestive issues can be the start of many health issues down the track....which could all be avoided if we started digesting life better.

This is the type of thing we are going to be going through in this webinar.

It's free.

It happens 1pm AEST tomorrow!

Please join me. Head over to @body.mind.soul.wellness
and you'll find the link to register tomorrow.

I'll be talking about muscle tightness, health issues and how the body is constantly trying to communicate with us for better health and happiness.

#freewebinar #universalcodex #health #wellness #body #emotions #injuries #painmanagement #arewelistening #innatewisdom #ouramazingbody

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Jul 22

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Whatever it takes now guys. We are at that point and your health matters 😉 #lockdowntip  #VictoriansHaveHadEnough #supportsmallbusiness

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Jul 18

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Lockdown #5 here in Melbourne, Victoria. The gyms might be closed but please do not underestimate the power that stretching, movement and exercise has over your health in stressful times.

“Muscles absorb and respond to tensions and feelings. If they do not relax sufficiently following stress, then the tension accumulates and causes deeper, long-lasting damage. If this continues over a period of time, the muscles become set and fixed in this restricted form.

This is where you “hold” issues, emotions and trauma.

Frozen anger, fear, or grief creates a kind of body armour, which further blocks and holds back feelings, locking the musculature into fixed positions.

The muscles enable all the bodily systems to function, such as circulation, digestion, breathing, and nerve impulses. Their freedom of movement is essential for optimum health. When the muscles are restricted, your energy will be unable to flow smoothly.

Stress release and emotional expression are therefore essential for muscle ease. Exercise is also vital – it not only releases muscular tension but psycho/emotional tension as well.” YOUR BODY SPEAKS YOUR MIND ~ Deb Shapiro

Our psoas literally embodies our deepest urge for survival so if lockdown has put you into survival mode, stretch your hip flexors, get a tennis ball in there and start releasing it.

#lockdown #smallbusinessmelb #gyms #essential #healthadvice #emotions #injuryprevention #painmanagement #emotionalwellbeing #exercise #stressmanagement #anger #fear #grief #digestion #breathing #breathnourishgrow #psoas #hipflexors #stretching #survivalmodetip

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