After college, I discovered flexible eating and macro tracking. I was able to lose 15lbs AND keep it off, and I finally felt like the way I looked reflected how hard I worked in the gym. Through this method, I was able to continue eating foods I enjoyed and was able to lose weight sustainably without giving up after just a couple of weeks.

I say all of this because I too have fallen victim to the yo-yo diets, the carb cutting, the endless cardio, and the trying to eat as little as possible. And none of it worked. It felt hopeless. So if you feel hopeless right now and like everything you have tried has not worked, I hear you. And you can do it. But let me tell you more about the mistakes that I made so you don’t make the same ones!

Mistake #1: The Yo-Yo Diet

You try to eat as little as possible. Maybe 1200 calories right off the bat. You’re pretty compliant at first. But by the end of the week, you are HUNGRY. You’re tired. You’re stressed. And you’re over it. So you eat every snack in the house, have a couple of glasses of wine, maybe some chocolate, then promise yourself you’ll start over on 1200 calories tomorrow. But then tomorrow comes, and you go out to dinner with your friend, you eat and drink everything, and make the same promise to yourself. You go back to your 1200 calories the next day for the rest of the week, but then come Friday the cycle begins again. And because of these binge-y days, you’re never actually in a deficit from a weekly standpoint. So you never lose weight.

So you’re left with no weight loss, but you feel like you are constantly dieting. You’re exhausted, frustrated, and HUNGRY.

Why It Doesn’t Work: You are trying to go too fast and do too much too soon. When you lose weight, you want to try and do it while eating as much food as possible. Most people will find that every few weeks or so they have to drop their calories a little in order to continue losing weight, but this is much more sustainable than dropping your calories as much as possible right off the bat. This way, you’re maybe eating 1600 calories for a couple of weeks. Or 1400. And MAYBE, you’ll get to that 1200 point, but it’ll be at the very end and only for a couple of weeks, rather than months. This will allow you to not be starving for most of your fat loss phase. It will allow you to fit in foods you enjoy and social things like going out to eat. You won’t be exhausted and depleted. And, it will save you from losing your hard-earned muscle mass as well!

Mistake #2: Cutting Out an Entire Food Group

For me, this was cutting carbs. Now you may have to cut SOME carbs to lose weight because those calories have to come from somewhere, but by eliminating an entire food group you are doing two things: 1. Likely dropping your calories too fast too soon, as we just spoke about. And 2: You are setting a “food rule.” Telling your brain that carbs are off-limits. Which means the second you do this, all you are going to want to do is eat carbs. So again, for most people, this is not a sustainable way of eating.

Why It Doesn’t Work: Dropping calories too fast and creating food rules make diets unsustainable. Instead, reduce carbs moderately while maintaining a balanced diet to avoid feeling deprived.

Mistake #3: Endless Cardio

Back in high school and early college, I thought I had to become a runner in order to lose weight. While exercise and cardio can help in fat loss, it is honestly MORE important of a factor in maintaining your weight. The real way to lose fat is through your nutrition, and cardio can be icing on the cake to help you keep slightly higher calories. But ultimately, we burn a lot less than we think when we exercise. So it is VERY hard to lose weight through exercise alone, without honing in on your diet and nutrition. So if you are spending hours on the stair mill but your diet is not in check, you are likely not going to get very far.

The second piece to this is people see pictures of fit women and think that cardio is going to get them that toned body they are looking for. Again, while cardio is a great tool and important for overall health, it’s not going to get you that “toned” defined look. That’s all muscle. So often, women especially will neglect strength training when trying to lose weight and then are disappointed when they lose weight but still look soft, or “skinny fat.” When in reality, the key to that look is going to be building muscle and losing the fat on top. So the secret sauce for that is progressive overload strength training, building muscle, and a calorie deficit.

Why It Doesn’t Work: Focusing solely on cardio without proper nutrition won’t yield results. Strength training and a calorie deficit are crucial for achieving a toned look and effective fat loss.

Mistake #4: Setting Unrealistic Goals

You need to set goals that are attainable and realistic for your lifestyle so that they can form into habits. For example, if you currently don’t go to the gym at all, don’t set a goal to go 6 times per week. That’s setting yourself up for failure. Make a goal to go twice per week. If you eat takeout 7 days a week, make a goal to cook 1 or 2 times per week at first, and reduce your takeout to 5 days. By setting realistic goals these are going to be changes you can accomplish, so you’ll be more likely to stick to them and make them habits. Then, you can build from there.

Why It Doesn’t Work: Unrealistic goals are hard to maintain. Setting achievable goals helps create habits that you can build on for long-term success.

If you still feel lost with where to start, or feel like you lose motivation easily and need the accountability piece, now is a perfect time to look into 1:1 coaching. I would love to help you break your cycle and build new, sustainable habits.

Dr. Shannon Russell, PT, DPT, CSCS, USAW

The post Are You Sabotaging Your Weight Loss Efforts?! appeared first on BiaBody.

If your hip flexors are chronically tight, it is likely that your pelvis is stuck in an anteriorly oriented position, or tilted forward. This position creates a lack of hip extension range of motion, which is why your hip flexors feel tight. Stretching your hip flexors to death won’t cut it, you need something more active. You need to teach the opposing muscles to work in unison to pull your pelvis backward. This position will improve your hip extension and relieve your chronic hip flexor tightness! 

Understanding Hip Flexor Tightness

When your pelvis tilts forward, it limits your hip extension, making your hip flexors feel perpetually tight. Stretching alone isn’t enough to solve this problem. Instead, you need active exercises that teach the opposing muscles to work together, pulling your pelvis backward to improve hip extension and relieve tightness.

Active Techniques to Relieve Hip Flexor Tightness

First try this active extension stretch (see youtube video for demonstration). For extra range do this with your legs hanging off of a table. Place the foam roller under your thigh and bring your other knee to about 90 degrees. Push down into the roller with your hamstring muscle using about 3/10 pressure. Inhale while you straighten your opposite leg and exhale for a count of 3 while you bend your leg. Your low back should be relaxed and pressing against the floor the whole time. Repeat for 2-3 sets of 5-8 breaths.

1. Active Extension Stretch

This stretch helps improve your hip extension range of motion. Here’s how to do it:

• Lie on a table with your legs hanging off the edge.
• Place a foam roller under your thigh and bring the opposite knee to about 90 degrees.
• Push down into the roller with your hamstring muscle at about 30% pressure.
• Inhale while straightening your opposite leg and exhale for a count of three while bending it.
• Keep your low back relaxed and pressing against the floor.
• Repeat for 2-3 sets of 5-8 breaths.

Next try this 90/90 hip lift with a low reach (see youtube video for demonstration). Hip and knees should be at 90 degree angles with feet knees and hips in alignment. Have the intention of pulling your feet down the wall in order to tilt your pelvis so your low back relaxes into the ground. You should be using your mid hamstrings to do this. Slightly squeeze the foam roller to engage your inner thighs, keep your neck relaxed, and reach toward the wall, feeling your shoulder blades slightly separate. Fully exhale out the mouth to feel the ribcage come down and low abs engage. Pause for 3 seconds, and maintain this ab tension while you take a silent inhale through the nose. Repeat for for 5-8 breaths, 2-3 sets. 

2. 90/90 Hip Lift with Low Reach

This exercise focuses on realigning your pelvis and engaging your core muscles:

• Position your hips and knees at 90-degree angles with your feet, knees, and hips aligned.
• Imagine pulling your feet down the wall to tilt your pelvis, allowing your low back to relax into the ground.
• Engage your mid hamstrings to achieve this position.
• Slightly squeeze a foam roller between your knees to engage your inner thighs.
• Keep your neck relaxed and reach toward the wall, feeling your shoulder blades separate.
• Fully exhale through your mouth to bring your ribcage down and engage your lower abs.
• Pause for three seconds and maintain this tension while taking a silent inhale through your nose.
• Repeat for 5-8 breaths, 2-3 sets.

We’ll follow these two repositioning techniques up with a cook hip lift (see youtube video for demonstration), an active exercise to utilize your increased hip extension. Bring one knee to your chest and drive through the opposite inside edge of your foot and heel while you think about rolling your hips under and using your glute to lift you up into a bridge. You should not feel your back at all with this. Repeat for 2-3 sets of 8-10 reps. 

3. Cook Hip Lift

Utilize your increased hip extension with this active exercise:

• Bring one knee to your chest and drive through the opposite foot’s inside edge and heel.
• Focus on rolling your hips under and using your glute to lift into a bridge.
• Ensure you don’t feel strain in your back.
• Repeat for 2-3 sets of 8-10 reps.

Conclusion

Chronic hip flexor tightness can be frustrating, but by addressing the root cause with active exercises, you can significantly improve your hip extension and relieve tightness. Incorporate these techniques into your routine to experience lasting relief and better hip flexibility.

Dr. Shannon Russell, PT, DPT, CSCS, USAW

The post Effective Solutions for Chronic Hip Flexor Tightness appeared first on BiaBody.

Embracing a Flexible Approach to Fitness

For years, I adhered to meticulous macro tracking, but I’ve recently shifted my focus. Instead of being bound by numbers, I’ve learned to trust my judgment and experience to estimate my food intake effectively. This change is particularly liberating because my primary goal isn’t a specific number on the scale but rather enhancing my physical capabilities for volleyball.

The Importance of a Strong Motivation

One critical lesson I’ve learned through this journey is the importance of having a compelling ‘why’ behind your fitness goals. It’s not just about the aesthetics or the numbers; it’s about deeper, more personal motivations. Whether it’s maintaining independence, setting a positive example for your children, or fulfilling a promise to your younger self, these emotional drivers are what truly sustain your efforts when the going gets tough.

My Top 5 Tips for Making Sustainable Changes

Here are some simple yet effective strategies I’ve adopted to keep progressing towards my fitness goals without overwhelming myself:

1. Incorporate a Nutrient-Rich Salad Daily: Each day, I make sure to have a hearty salad for lunch. I use pre-mixed salad bags as a base and add a generous portion of lean protein. This isn’t just a bland bowl of greens but a delicious, satisfying meal that I look forward to.
2. Create a Consistent Meal Template: My daily meals are generally structured the same, with slight variations in protein, spices, and vegetables. This consistency reduces the need for daily macro tracking, as I’m familiar with the nutritional content through periodic checks.
3. Opt for Lower Calorie Alternatives: I’ve made small adjustments to my diet, such as switching from regular breakfast options to lower-calorie alternatives like an egg scramble with low-carb toast. These swaps are simple yet effective in reducing overall calorie intake.
4. Boost Your Activity Level: Instead of replacing weight training with cardio, I’ve added more cardio sessions into my routine. Playing volleyball as often as possible is my main cardio workout, supplemented by running and walking. Increasing my daily activity helps enhance calorie burn without sacrificing muscle mass.
5. Eliminate Mindless Snacking: Cutting out habitual snacking, especially in the evenings, has been challenging but crucial. I’ve stopped stocking snackable items like popcorn, which I tend to overeat, to better control my calorie intake.

Conclusion

Adjusting your lifestyle for better health and fitness doesn’t have to be a draconian measure filled with daily number crunching and food weighing. By establishing a routine that includes balanced meals, consistent exercise, and smart food choices, you can achieve your fitness goals in a more enjoyable and less stressful way. Remember, the key to sustainable fat loss is understanding your motivations and making adjustments that fit your lifestyle. Keep moving forward, and let’s make this summer one full of energy and health!

Dr. Shannon Russell, PT, DPT, CSCS, USAW

The post Achieving a Leaner, Stronger You Without the Stress of Strict Tracking appeared first on BiaBody.

The Perfectionist Trap

Speaking from experience, the perfectionist mindset is a double-edged sword. It starts with setting high standards for ourselves, whether it’s in hitting our fitness goals, sticking to a diet, or excelling in our careers. At first glance, aiming for perfection seems like a commendable endeavor. However, this all-or-nothing approach often leads us down a path of self-imposed pressure and unrealistic expectations.

The truth is, when we obsess over being perfect, we set ourselves up for disappointment. For instance, consider the fitness journey. You might hit your macros and complete your workouts flawlessly for a while, but the moment a single slip-up occurs—say, indulging at a party—the guilt and sense of failure can be overwhelming. This ‘failure’ then spirals into overcompensation, and before you know it, you’re not just slightly off track but have completely derailed your progress.

 

View this post on Instagram

 

A post shared by Dr. Shannon Russell PT, DPT, CSCS, USAW (@dr.shannonrussell)

The Sustainable Alternative: Consistency

The realization hit me after numerous cycles of striving for perfection, burning out, and going off the rails: perfection is an illusion. It’s not sustainable in the long run. This epiphany was a turning point. I understood that instead of aiming for the unattainable ideal of perfection, striving for consistency was a far more achievable and healthy goal.

Embracing consistency means accepting that not every day will be perfect. Some days, you might fall short of your goals, and that’s okay. What matters is getting back on track without beating yourself up over it. It’s about moderation and balance, not extremes.

Why You’re Not Failing

If you find yourself caught in the perfectionism trap, remember this: you’re not failing. By shifting your focus from being perfect to being consistent, you’re adopting a mindset that celebrates progress over perfection. This approach not only reduces stress and anxiety but also fosters a more positive and realistic path towards achieving your goals.

Conclusion

Letting go of the need to be perfect and embracing consistency and moderation has been a game-changer for me. It has freed me from the unrealistic expectations I placed on myself and allowed me to enjoy the journey towards my goals. If you’re struggling with a perfectionist mindset, I encourage you to make this shift. Remember, consistency will always outshine perfection because it’s sustainable, achievable, and, most importantly, real. Let’s celebrate our progress, no matter how imperfect it may be.

Dr. Shannon Russell, PT, DPT, CSCS, USAW

The post Consistency Over Perfection: How Embracing Moderation Can Lead to Success appeared first on BiaBody.

The moment I realized that healthy foods could also cause weight gain when overeaten, everything changed. The focus shifted from merely choosing healthy foods to understanding the importance of controlling calorie intake. Suddenly, portion size became a critical factor in my weight loss strategy.

The age-old concept of calories in versus calories out became the foundation of my approach. To lose weight effectively, I needed to monitor not just the type but also the amount of food I ate.

Once I started to keep track of the food quantities I consumed, my weight loss struggle began to diminish. I turned to a food scale and a tracking app as essential tools. These helped me understand portion sizes and their caloric values, allowing me to create a necessary calorie deficit for weight loss.

If you’re struggling with weight loss despite eating healthily, reconsider your portion sizes. Effective weight loss requires a balance of nutritious eating and controlled portions. My journey taught me that weight loss is about more than just clean eating; it’s about the mindfulness of both the quantity and quality of our food. Remember, the details of your diet hold the key to successful weight loss.

Dr. Shannon Russell, PT, DPT, CSCS, USAW

The post Discovering the Secret to Weight Loss: It’s More Than Just Eating Clean! appeared first on BiaBody.