Results 101

If you want to change your current results (weight, fitness, health), you need to change your current habits.  While each section of Results 101 can be reviewed on its own, each section has been placed in a specific order that will maximize your chances for success.

1. Motivation

The most important factor for getting results isn’t what you do, but why you do it.  For most people, this boils down to a combination of three factors:

  1. Health: Avoiding a Disease or Pain
  2. Body Composition: Losing Body Fat or Gaining Lean Mass (Six Pack Abs?)
  3. Fitness: Perform Better at a Sport or Activity

Explore this section to determine what will drive you towards achieving your goals, even when the going gets tough.

2. Eating Better (Not Necessarily Perfect)

The best way to know how to improve your eating habits is to assess where you’re starting.  You can fill out an initial assessment form or track your meals and snacks for a few days to get a baseline.  You can use a paper-based three-day food record or an online app such as MyFitnessPal, FitDay or LiveStrong.

This process will be beneficial in two ways:

  1. The act of tracking what you eat will increase your awareness, which may positive impact your eating decisions.
  2. It will present you with hard evidence of what you eat, which may give you ideas of where to improve.

Making some changes will be easier than others.  Again, it’s all about what you want to accomplish and why.  If the motivator is strong enough, you’ll be willing to put in more effort.  Generally, improving eating habits revolve around two sets of abilities – check out more info on each if you’re interested:

Physical Skills (Meal planning, portions, cooking, etc.)

Mental Skills (Dealing with travel, stress, emotional eating, etc.)

3. Moving Better and Moving More

Much like eating better, getting more active revolves around determining how physically active you are right now, and then creating a plan to make improvements.  Notice I don’t say exercise.  Being physically active can really be anything you enjoy – running, sports, going to the gym, hiking, dancing, Pilates, gardening, swimming, Frisbee, or brisk walks.

Granted, there are certain fitness-related benefits to performing higher intensity activities (resistance training, cardiovascular training, etc.) including a greater calorie burn, but you need to make sure you’re performing more advanced training correctly to minimize injury risk – hence “Moving Better” in the title.  The best rules of thumb are:

  1. If you want to start something new and you’re not sure what to do, or have a history of injury, ask someone who is qualified to give advice and guidance.
  2. If it hurts (and I don’t mean a muscular burn during a sprint or heavy weightlifting set), especially near one of your joints – stop and let it heal.  If it becomes a chronic issue, get it checked out.  Little things that can be fixed in a couple of days with some foam rolling and reduced intensity can spiral into much larger issues if you don’t listen to your body (add link).

Here are some ways to tackle both:

Moving Better

Moving More

4. Sustaining Change / Planning, Accountability and Support (Goals/Measure?)

Anyone can restrict their eating (no sugar, no alcohol, etc.) or go on a five-day-a-week exercise binge for four, six or eight weeks.  But if you have an “end date” in mind for this extreme way of living, what do you do the day after it ends?  Wouldn’t you like to keep the results you just worked hard to earn?  That’s where sustainability comes.

Once you’ve determined what changes you’re going to make – the real challenge begins: turning those new actions into sustainable habits. Which create sustained results.  Not temporary results that just stick around for a two-week vacation or a wedding and then retreat when old tendencies come roaring back (along with the weight).

There are three primary ways to promote sustainable change, take a look and see which ones will be the most beneficial for you:




With any great mission, there will be challenges and obstacles to overcome.  Just remember, “There is no such thing as failure, only feedback.”  Your actions dictate your results.  So if you don’t like your results, you can always change your actions.

Taking the Next Step…

These four simple ideas cover the process of achieving sustainable health and fitness.  But as many wise people have said, “Simple is not always easy.” That’s the goal of Death of the Diet: to turn simple into sustainable with resources, support and empowering you to separate facts from fads.  The smallest of actions means more than the greatest of intents.

So why not take action?  We’d love to email you a link to access a bunch of resources to get you started including many of the forms I use with my clients:

  1. Fitness and Nutrition Assessment Tools including:
    • A 3-minute method to create a personalized healthy food shopping list
    • Determine how often you can indulge while still getting the results you want
  2. Over 60 Exercise Videos to Get Your Workouts Started
  3. E-books to Provide Motivation and Help You Bust Through Common Weight Loss Plateaus

Just enter your email below and we’ll get it sent to you right away.  Give it a shot for a few weeks and let us know how it’s going!

Getting Professional Guidance

We realize that some people can take the resources on Death of the Diet and hit the ground running while others may be looking for guidance.  Check out Death of the Diet’s professional Concierge Coaching services to learn more about teaming up with credentialed fitness and nutrition professionals to keep you motivated, informed and accountable.






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