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004 Expectations vs reality

You don't get to choose when your body makes changes.  A major adjustment that will help, well probably everyone, is to hear that we need to make sure our expectations align with reality.  Just because you started a new fitness plan doesn't mean you have visible muscle changes next week. (I'm sorry it doesn't work that way).  You may feel sore and perhaps feel like you should look different, but physiologically you cannot speed up a process that takes a minimum of 4-6 weeks before anything will start to resemble a change; and even that is pushing it.  Let's reasonably adjust that to 8 weeks of consistent healthy behaviors before you go over-analyzing, judging yourself and changing the routine because you're frustrated you aren't getting results.

Even more magnified now in our immediacy driven culture, we think if we do some great changes for a day, or even a week, we should reap immediate rewards.  Guess what, you are, you're just looking for the wrong wins!  The body actually responds pretty immediately to things. Look at allergic reactions, those are pretty immediate. Or quitting cigarettes; blood pressure starts to drop in just 20 minutes after quitting. Feeling tired or achy tight muscles, get up and move for just 30 minutes and you'll immediately feel better.

You must adjust your realistic timeline though if you are wanting weight loss, strength gains, more flexibility, or better eating habits.  A day of healthy choices will have you feeling better mentally and physically most likely, but one day is not enough to make your body change.  The body loves what it knows and the mind will always pull you back to your regularly scheduled habits... that is... until you stick with something for that aforementioned 8 week minimum.  Doesn't mean make extreme adjustments and be miserable for 8 weeks, that will only dig you deeper, more frustrated... don't go that route.  Choose small changes, like eating healthier in a day.  Perhaps the next day, add some more movement into your routine.  Maybe take a day off with no new structure applied. Next week try a new fitness program; perhaps after that, plan a whole week of eating healthy... all while allowing yourself to live your life, adjust to daily schedule changes and learn to adapt.

There is so freakin' much happening in the body that you don't see, feel or understand.  I've studied the body for 15+ years and still learning. Science hasn't completely figured it all out yet either. Neurological changes, hormonal changes, stress adaption changes, emotional changes, energy balances, etc, etc........  This could get complicated really quickly, so let's keep our focus on the simple things you can control.

All you can do is each day, focus on small wins.  Acknowledge what you did to be a little bit healthier and take the win mentally, not on the scale. And then trust that those small things you know are good for you will pay off, but please, adjust your goal timeline and reduce the stress you are putting on yourself for literally no reason at all.  Find reasons to be happy with yourself and your choices, not beating yourself over not seeing results. Control what you can, leave the rest to your amazing body!  

Stick with it, you can do it!

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