How I Could Tell I Was Falling Off, Getting Out of Shape!

Yes, even I, the Great Chadda the Hutt can fall off the wagon! I want to share this to help those who might be in my same situation and how you can start

seeing results again quick. For about 9 weeks I fell off from my normal routine, but that was enough for me!

I got super busy with online clients that I was falling behind and not following my regular routine.

I was getting super stressed out again and stopped taking care of ME!

During these 9 weeks I gained 12lbs of excess weight (water and fat), this is how is happened.

Here was what I was doing and feeling daily

Sitting for majority of the day, working on clients training and nutrition programs.

Starting my day with 2 coffees and 2 creams, no water, no food,  just right to work! Driving my son to activities and swimming, working on my phone when at those events when I should be watching my son! Talk about creating bad habits!

Poor time management & choices 

I would ignore (not even forget) to eat! Even though I program my smart watch to have specific meal alarm times! Sadly, I just ignored them to work more and hit deadlines thus, creating and solidifying consistent negative habits!

What I was noticing and Feeling

Shirts, pants and underwear were getting way too tight

Started snoring and waking myself up, even grinding my teeth

I was taking social media pictures for posts and saw that I was getting a belly!

Eating maybe 2 x per day and having pizza with my son way too much!

Burped and farted all the time due to poor nutrition and digestion! Sorry but truth!

Not drinking enough water and way too much coffee, plus energy drinks!

Protein was maybe a couple eggs daily! Protein on pizza was fake deli meat. The odd Whey Protein scoop would be added, to trick my brain, telling me I was fit and using supplements, everything will be ok....right.

Joint pain really started to progress in my low back, neck and knees after about 10 days.

Sleep was not even sleep, could not find a position that did not have pain, or I woke up from snoring, indigestion, or stress waking me up!

My Lackluster workout and Cardio efforts

No desire for working out, maybe doing 1 workout per week. Sadly, this workout was the type of effort you see people doing in the gym today. What I call the ZERO results program! You know the workouts, do a set, scroll your phone, walk to the water fountain, look at email and text 2-3 people, take 5min to find a good song. Yeah, that was exactly what I was doing! Not focused at all, bullshit effort!

Talk about building zero results and creating horrific habits!

My normal workout time turned into; more work. 1 skipped workout turned into daily skipped workouts! Creating that new HABIT in my head that skipping workouts is find, I am getting my work done, I am just a busy adult like all adults right.

Cardio

What cardio? No cardio was done!

Pain and Strength:

Weak as a bird! I knew I was going to lose strength for sure, but I lost a ton of it. No food, no training, sitting on my ass, what do you expect? Strength, the more you do not use it, you lose it FAST! Well I got depression, that is what I got from losing strength and skipping the gym!

The gym was my depression medication! Skipping workouts daily created another shitty habit!

All the processed crap food and the lack of proper macros / calories / hydration / vitamins and minerals started adding up to pain and weakness!

Could not do 15 push-ups with out my neck and elbows killing me!

Could not do 3 chin-ups without dry humping their air to get up, again elbow and neck pain.

Did about 10 Back Squats with 115lbs, adjusted my foot stance about 4 times because my knees were killing me from pain (yeah 115lbs weak boy with the joints of an 80-year-old diabetic).

Tried to go for a 40min walk, that turned into a 3 hour recovery nap

Here is something really dumb!

I did my old Upper Body Gym workout mid way through this fall off! Awesome choice right….NOT! That took 7 days to recover from!

OK, enough of making fun of Chadda the Hutt!

How I changed and got motivated again!

Where my bad habits were, I created new habits!

Habits are built through consistency, good or bad!

I decided on a successful plan of action for my MED (Minimum Effective Dose).

I booked myself in for my Cardio and Training daily (no missing allowed, habit creation focused).

Turned my messaging on my phone off during these cardio and training times. Only used my phone for music and used a playlist.

I created specific work hours to dedicate to clients and program creation.

I stopped answering client texts and stuck to my work hours. No more late-night texting unless an emergency.

I created a Bedtime Routine and stuck to it. Boss Level Habit Creation!

I did this program for 3 months 

Month 1 Results

I initially lost 7lbs in water inflammation weight the first week! I then lost 1-2lbs per week while eating more food and following a very basic workout routine the following 3 weeks. I had to add more food to slow the weight loss, making sure to not lose muscle, but gain strength, lose fat and maintain my consistent habit creation and MED goals!

Here is my 1 Month starting program

Cardio and Training

Daily Cardio

1 x 15min walk to start my day2 x 10min walks asap after my next 2 meals = 35min total cardio daily *Yes I only walked for my MED! No HIT, No Bootcamp death, just walking

Workouts

2 Full Body Workouts per week (1 exercise per body part) performed Monday & Thursday

2 sets each muscle group

No failure allowed, saving 1-2 reps in the tank.

Tracking reps and weights on my training app.

Trying to match or beat my previous weeks reps or weights for MED smart progression.

Hydration

Start my day with 8oz water, pinch sea salt and fresh lemon juice

Sipping water only during meals

Drinking 20-30oz water in the 4 hours between meals

Shutting down water by 6pm (sleep routine starts after last meal)Hitting my water target of Water amount (~2.8 L, 95oz, or 12 cups)

Nutrition

My New portion control protocol (this is where I created it, during this process)

Meals

4 Meals on Training days

3 Meals + Snack on Cardio days

1 Day per week was 5 Meals (normally on Saturday) *flexible meal

Protein every meal and target of goal bodyweight in grams

Carbs: no processed carbs allowed until *Flexible meal on Saturday

Carbs are: fruits & real starches, veggies 1 meal per day

Fats: from my protein sources meat, eggs, fish, cheese, grass fed butter, olive oil high quality, avocado

Sleep Routine

Stopping water by 6pm

Stop using phone by 8pm (no more texting or scrolling)

Last meal must be eaten by 6pm and have 3-4 hours of digestion before bed

Bedtime 9:30pm

Sleep Supplements 60min before bed NO phone in bedroom

There you have it!

New supportive habits created through proper MED planning and consistency.

Being consistent is huge for success!

Keeping your word to yourself daily increases confidence, motivation, desire and dedication!

Those that give in to their old self and fall off, this happens on PURPOSE for a REASON! These fall offs are a test, a learning lesson to not go back to what you did, but to keep pushing forward. If you do not learn these lessons by taking them on and winning, you will continue to repeat the beginning steps of Starting and Quitting repeatedly! Never seeing results, never going into that next phase of results!

Learn from falling off. Get back up and create new habits. Hope this helped If you want help, I would love to create your MED programs and get started on seeing some results!

Chad