Wellness Myth #1: Physical Wellness takes Consistency over Time not Obsessive Perfection

I am willing to bet that at some point in your life you have had the same views the client below.

Let’s call her Kelly Kapowski (What can I say, I’m a 90s kid!)

Kelly, wants what most want when they start a new wellness program.  To get “healthy and fit.”  

First, we we need narrow down this broad goal using the 5 Whys (blog post coming soon) method.  Once we do, I find out that she has a high stress life filled with kids, a job, and the like.  She wants to feel better and have more energy for her job, she want to loose some weight that she has had since pregnancy, and as her kids get older, she want to be able to participate in the activities that they enjoy (sports, games, etc.).

She thinks that to accomplish her goals she needs to workout at 6AM everyday for 2 hours, do constant juice cleanses, follow some super restrictive diet, never drink another glass of wine or eat another french fry ever.

But, Kelly does not want to be one of those 10% body fat, 6-pack toting, shredded fitness model that are all over Instagram, she simply wants to look and feel better than she does now.   Does she need to go super hard core?  Become a “health nut?”

WELLNESS MYTH: Getting “healthy and fit” and “losing a little weight” does not involve overburdensome/intolerable sacrifices, massive restriction, or an obsession with everything health and fitness.


I. Don’t Believe what you See

All those Instagram “fitness models” who are super lean and walk around showing off their abs or their bicep veins are not wholly accurate.  

Are they fit?  Sure.  However, that super shredded look is not their normal day-to-day. These bodybuilders only look like that the day of a competition and quickly revert back to a more normal body fat level as they begin to eat again (now with a super slow metabolism) and their water level rebalances.  Staying at such a high level of shred is not healthy or sustainable.

Moreover, many of these “models” are enhancing their pictures with lighting, angles, posture, and photoshop.  

A good buddy of mine and great coach – posted these two pictures on Instagram recently.  


Screen Shot 2018-01-15 at 4.47.35 PM.png


Screen Shot 2018-01-15 at 4.47.10 PM.png
I highly encourage you to check out Jordan and his company over at Ripsnorter Athletics.  I can personally attests that he is a great coach and guy.

Notice the drastic difference – especially in the stomach,legs, and arms.  Would you be surprised if I told you these two photos were taken on the same day?  

Well be surprised…these were taken 6-hours apart.

What did he do?  Got a haircut, did a lift to achieve a pump, sucked in his stomach, flexed, increased the forward lighting, and smiled.  

If that much of a difference can occur with just those simple steps, imagine what he can do with photoshop?  Darker complexion, enhance ab lines, thin out midsection, expand biceps and quads.  Wow…

II. Don’t Believe what you Read

Ever done one of those 30 day diets or 7 day juice cleanses?   Don’t feel ashamed, I know I have.  

How did it go?  

For me, I would lose significant weight in a matter of a couple of weeks and then one of two things would happen.  I would change nothing, but stop losing weight or I would stop and gain all that weight back faster than it took me to lose it.  


Why is that?  

Well most 7 or 14 day crash diets help you only lose the water weight that is (1) easiest to lose quickly and (2) either comes back or rebalances out and that quick weight loss stops dramatically in about a week or so. Essentially it is fake weight loss.

Using water manipulation alone, UFC fighters can swing their weight down 8 to 15lbs for a weight-in, and then pack it back on before a fight.  Ronda Rousey, has been known to drop 17lbs before a fight…almost entirely water weight.

Check out John Miller, UFC fighter when fought Benson Henderson.  

UFC on Versus 5: Miller vs. Henderson

Now look at him 24 hours earlier.

UFC on Versus 5: Weigh-In

That was all water.

The other thing that crash diets do is that they talk about big weight loss numbers without really telling you where a client started.  This cuts out perspective.  If a 300lb person drops 10% of their weight, that is a 30lb loss.  If a 150lb person drops 10% of their weight, that is a 15lb loss.  Both are statistically the same loss amount, but one number looks much sexier on Instagram or Facebook.  

III. Don’t Believe what you Hear

A trainer or coach that set you up with a 7-day a week workout regimen, massively restrictive diet, a wallet killing supplement plan, and tells you that you have to be perfect at all time or you have failed, is not applying the proper plan for your goals.  They are applying the proper plan for their goals.  

They love fitness. it is their passion. Their hobby.  They read about it at home.  They talk to their friends about it.  It’s their thing.

I get it..it is my thing too.  

The failure a coach can have is in thinking that you will feel the same way towards health and fitness and that you need to in order to be successful.  This is of course not true.  

See my post about Consistency to understand what is really required for most normal, non-”health nut” people.

Real Life

To be healthy and fit you need to:

  1. Eat clean food in a balanced way (aka balanced daily macro servings
  2. Do not over eat
  3. Exercise 30-45 min, 5 times per week with ½ being high intensity/or sweat inducing
  4. Sleep 6 to 7 hours a night.
  5. Drink 64oz of water per day.  
  6. Avoid most artificial or non-artificial sweeteners.
  7. Keep your caloric beverages in check (aka soda & alcohol) – but you don’t have to remove all together
  8. Practice stress management

And you need to do this about 80% of the time!

Want a structured and proven System to get you there?  

Check out my Physical Wellness System


Reach out to me directly to learn more – coachjosh@flexfitnessot.com!


featured pic created by Freepik

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