Losing Weight, Gaining Strength, Optimizing Performance

Mentally we have to decide at what point our excuses run out of validity. At what point have you had enough? At what point do you realize your mind has been the main thing holding you back. You can blame it on others, social media, family, finances -- but YOU are the one making those blames and excuses. YOU can take one small step at a time to change things.

I hear it all the time:

  • “There is no way I can lose weight without losing my muscle mass”

  • “I don’t want to get bulky, I just want to lean out but I hate running”

  • “I don’t have the time to exercise right now, so there’s no way I can lose the weight I want”

  • “I’m exercising so much and NOTHING is changing.”

  • “I already eat clean so I must just need more protein.”

  • “How can they do it, but I work twice as hard and can’t.”

The HARDEST one to hear...

  • “I’m happy with so much, but hate how I look.”

So, what comes next? The stuff we ‘know’ or have been taught in regards to weight loss --- kind of, right?

-“you can only have a specific amount of caloric deficit.”

-“you have to each chicken, broccoli and rice for every meal”

OH --- here is a jumbled version of my favorite:

-“Keto is the way to go. No, paleo is. No, MY version of paleo mixed with intermittent fasting, but only on Tuesday and Thursday.” (That one might be exaggerated, but let’s be real...someone has tried it)

We hear it all. We see it all.

So, the next step is reaching out for guidance. I APPLAUD anyone who reaches out for guidance in these areas. Guidance and clarity can be the MAIN determinant for success in so many areas. It is an empowering step to say “I know some stuff, but not everything.”

When I chat with people about how YES they CAN exercise, be in a caloric deficit AND gain strength/maintain strength … It's somewhat of a tricky process. The good news is that it’s all backed by science. You see it everyday. No, you don’t have to spend hours in the gym. No, you don’t need to try the “balance on the stability ball, do a backflip while curling 2 different weights and you’ll have the CORE LIKE A GREEK GOD!” No, you don’t need to become a “chicken, broccoli and rice” connoisseur.

That’s right, it’s ok to have steak, it’s ok to be vegetarian, it’s ok to be vegan, oh and it’s ok to take some time away from the gym if it’s causing more stress than relieving stress! NONE OF THOSE WILL CREATE FAILURE. Failure comes with lacking in understanding, lacking in commitment, and lack of TRYING!

What we need to focus on takes us back to the basics. Do not overthink things! What’s important? Macronutrients and micronutrients. Portion control and well-balanced meals. Proper exercise that increases and decreases based on other stressors in life.

Also, keeping up with muscle recovery! Guess what, there’s an answer for that also!

There’s so much in life that we overthink, or let society determine for us. When you take a second and look at so many different stories, the successful ones committed, showed up, asked for help, accepted the help, kept an open mind, and ultimately knew it was going to be a continued and steady process.

If it were easy and effortless, nobody would have any issues or struggles.

So, here’s my call to action to you. Do you find yourself struggling with something? Trying to workout but the scale doesn’t move? Your clothes don’t fit better? You’re just running out of options and ideas?

Before you try the “7 day lemon water detox”, reach out. There’s a solution that doesn’t require you to only drink shakes and shrivel away to nothing. There’s healthy habits and adjustments we can start doing that will allow you to finally see all the hard work you’ve been putting in.

With commitment and an open mind, you will succeed.

With commitment you will avoid the countless hours with no results.

With commitment you will have a new level of success, empowerment and self-appreciation.

You have to commit. You have to understand coaches are here in every industry to help us grow. You need some structural tension to get out of your comfort zone.

Your comfort zone led you to where you currently are stuck, so let me help you bust out of it and Optimize your Performance without sacrificing the things you love.

Be open minded and keep growing in the BEST aspects of your life.

You can find my FREE Health Assessment here 👇🏼:




Alyson Sheppard MS, CSCS

Sports Performance Specialist

Certified Health Coach

3 views0 comments