Exercise Will Get You Nowhere

March 21, 2017April 7, 2018 Rachel KingLeave a comment

Exercise will get you nowhere…without the proper nutrition. Sounds crazy, right? I mean, if you are spending an hour a day in the gym up to five days a week, or you run five miles every single day, you should be able to see at least some change without having to give up the fried food diet…don’t you think?

Not so much.

Various studies have shown that changing an individual’s training or exercise session without altering their diet plan at all did almost nothing to change their body composition. Also, there was less than a 2% fat loss overall total.

Think about how much it costs to hire a personal trainer. Even if you aren’t willing to fork out the money for a trainer, a gym membership can get pricey as well. If you aren’t utilizing the proper nutrition techniques to accompany your exercise routine, basically you are shelling out money AND time for something that will leave you disappointed, angry, frustrated, and mad at your trainer.

But it isn’t their fault at all.

Please don’t get me wrong. Exercise is still absolutely critical when it comes to feeling better, looking better, and performing to your best ability. It helps your energy levels so that you feel like going on trips with your spouse or so that you can keep up and play with your children. Exercise IS important.

My point is that exercise ALONE will get you nowhere. You need to implement not only a solid exercise routine, but also a sound nutritional program. Research has shown that participants that combined effective nutritional strategies with the same training plans mentioned above had almost a 10-fold increase in effectiveness than training with no nutritional program in place.

The results don’t lie. You cannot cheat the system. You cannot make shortcuts. NOTHING is as effective as solid nutrition and proper exercise.

One last note: If your trainer is not encouraging you to seek out nutritional advice, that is a problem. It is almost as if they are giving you a brand new car without the keys. You will continue to stay in the same place because you do not have all of the pieces to move forward.

Fitness · Goals · Heath · Nutrition · potential · Reflection · Success · Throwback · Transformation

10 Years Later: A Time of Reflection

June 23, 2016June 23, 2016 Rachel KingLeave a comment

My ten year high school class reunion will be held on Saturday. THIS Saturday. Wow, how time flies…

10 Year Transformation

Although I won’t be attending the reunion, the mere thought that it’s actually occurring made me begin thinking of just how much has happened in those short ten years:

I went to college and after FINALLY deciding on a major graduated Cum Laude with a Bachelor of Science in Accounting
I met some of my very best friends
I finally got rid of those 90s bangs…
…and clothes…
I have a career and work with a fantastic group of people
I bought my first car
I bought my first house
I lost 45 pounds and grew to love fitness so much that I became a health coach
I am engaged to a wonderful man who truly is better half, and I get the privilege of marrying him in September 🙂
I found out that I get to add “Aunt Rachel” to my title this fall!
I have learned that “success” is defined in many ways and I continue to strive for it daily in everything I do

Life is just beginning. Sure, it seems like an eternity and just yesterday all at the same time that I walked across that stage in May 2006 and received my diploma, but the truth of the matter is that life has truly just begun. Reflecting back on these ten years makes me realize how precious time really is and that we should not waste a second of it. So my question to you today is this: “Are you spending your time doing the things that matter?” Will you look back ten years from now and wish you had done things differently? I challenge you to stop to take a moment and be honest with yourself. Are you being intentional with your time, or are you just getting by? These ten years have gone by in the blink of an eye. I can only imagine that the next ten will go by even faster.

And by then, I can only imagine what items will be added to the list! 😉

Fitness · Goals · Heath · potential

Unleashing Your True Potential (Part 2): Set Goals

June 14, 2016 Rachel King2 Comments

“The greater danger for most of us isn’t that our aim is too high and miss it, but that it is too low and we reach it.” ~ Michelangelo

I was never a big fan of setting goals. Oh sure, I would spend New Year’s Day writing out a long list of things that I wanted to accomplish during the course of the year. Then six months later, I would find the list and realize that I had not crossed off one single thing. I guess I never really made goal setting a priority in my life because I assumed I would not reach them and that would make me a failure. But the truth is I was failure for NOT setting goals and sticking to them. I was setting myself up to fall short time and time again by never striving to better myself. I was not motivating myself to live up to my TRUE potential in life. I was fine just standing on the sidelines letting life pass me by.

Until one day. One day, I realized that I am better than a bystander to my own life. It was time to get out and live it. It was time to set some goals. Then it was time to crush them. And now it’s time for you to do the same.

The most important thing to remember when you sit down to set your goals is to keep in mind that these goals must align with your core values. What are the things that are most important to YOU? Spending more time with your family? Getting out of debt? Being a successful business woman? Whatever goals you set for yourself should be paving the way to accomplishing the things that matter most in your life. It is also imperative to keep in mind that these are your priorities – no one else’s. You will never truly be happy trying to accomplish a life that you are trying to live for someone else.

Keep in mind that your goals should be attainable as well. Set short term goals that will set you up for long term success. Make weekly, monthly, quarterly, and annual goals and sit down to reevaluate them as needed. Are you goals still in line with your priorities? Are you still focused on the things that truly matter? If not, it is time to set new ones.

For me, goal setting has been the key to giving me the drive I needed to succeed. Once I sat down and made a list of the things I needed to accomplish in order to live out my purpose and maximize my true potential, I was filled with motivation to keep going. Once I accomplish one task, I cross it off and move on to another. I keep my list posted where I can see it daily to remind myself that I am striving for something more. I continue to dream big because I know that the possibilities are endless. I may not reach a certain goal within a certain timeframe, but that no longer makes me a failure. It pushes me to try harder, go farther, and unleash my true potential.

I encourage you to sit down sometime this week and write out your list of goals. It is never too late to start becoming who you were meant to be – to reach your TRUE potential.