Building on more than one change will get you results.

It seems I’m not alone in my quest to find the one thing that I can pin a problem or solution to. Thinking that if I can figure out that one thing then that problem will be solved.

Depending on the problem or issue at hand it would seem logical that this strategy might work or at least have some degree of success. But as much as I know (and so do you) it’s never just one thing; I still hear and see us all looking for it.

Be it something you need to add in or take away from your life with the hopes of improving things I’m here to share that it’s your commitment to consistently add in or take away several things that will impact your fitness and health goals. At no point did I say this was going to be easy. Frankly, I’m frustrated with the amount of information available that I see, hear, and read. What does one do with it all to improve their health?

If I could have, should have, or would have……just why do you do or not do?


Is there one thing is that is making you fat or keeping you from being fit?

Stop looking or blaming one thing for your failures. Even though I know this I still occasionally find myself wondering, “If I just did “X or Y” would I notice change?”

  • It’s not too much beer and wine, chocolate, chips, or muffins.
  • It’s not the fact you are wired all day long to you smart phone, computer, and then television.
  • It’s not just the hormones.
  • It’s not the desk job.
  • It’s not the fact that you don’t get enough sleep.
  • It’s not that you don’t exercise enough. How much is enough?
  • It’s not the carbs or the fat or the lack of protein.
  • It’s not that you don’t get enough cardio.

If you want to see 12 Graphs That Show Why People Get Fat then check out some excellent observations by author Kris Gunnars.

The highlights and truths:

  • People are eating more junk food than ever
  • Sugar consumption has skyrocketed
  • People gain lots of weight during the Holidays, which they never get rid of
  • The obesity epidemic started when the low-fat guidelines were published
  • Food Is Cheaper Than Ever Before
  • People are eating more vegetable oils, mostly from processed foods

The Social Environment Can Strongly Affect Calorie Intake.

Our calorie intake is higher than it’s ever been.

“It’s important to keep in mind that it is not some collective moral failure that drives the increased calorie intake,” Gunnars writes. “All behavior is driven by the underlying biology… and the way the diet and environment have changed has altered the way our brains and hormones work. In other words, these changes have caused malfunctions in the biological systems that are supposed to prevent us from getting fat.” This is the underlying reason for the increased calorie intake and weight gain, NOT a lack of willpower, as some people would have you believe.

It’s nice to have a perspective that shifts at least a little off the fact that you put the fork in your mouth and your lazy keeps you on the couch!

This got me thinking about it from a movement and exercise perspective. Why is your exercise routine not getting you fit?

The highlights and truths:

  • You do the same thing over and over.
  • Work too hard or not hard enough – intensities are not varied.
  • Exercise selection is not what you need. Isolation vs. compound exercises.
  • The quality is not there.
  • There are no periodization or recovery phases to your training.
  • You don’t nutritionally support your training.

Once you develop consistency around “one thing” build on another thing until you have created a lifestyle plan you can live with. Nutrition and exercise science is evolving. Keep reading, listening, and changing your plan to make informed decisions that move you in the right direction every day.

Building on more than one change will get you results.

You must choose what’s right for you and consistently do it. Is it easy? Not always. Is it worth it? Always Yes!

You can do it and you should!

Written by: Sheila Hamilton September 2017

Listen to Sheila discuss this topic with Jon McComb on the “Fitness Segment,” which airs live every Thursday at 9:05 am CKNW 980am radio.