Akil Sherman Online Coaching and Training

In case some folks out there were confused...#mentalhealth #selfcare #mentalwellness #wellness #health

Happy Mother's Day! Shoutout to anyone missing their Mother today 🙏

When we’re looking to begin #exercising and eating better it can seem #overwhelming. It doesn’t have to be. Start simple. I recommend starting with #walking more and increasing your water intake. You can start with counting steps. Or aim for walking anywhere between a quarter of a mile to a full mile, once, twice or three times per week. Then aim for 64oz of water per day. If you don’t drink water everyday, aim for 32oz per day and work your way up. Then after about 2-4 weeks of this look to add in #strength training. There are plenty of basic workouts to follow on Youtube or other social sites (You can also feel free to reach out to me) At this stage you would like to get to doing strength training 2-3 times a week along with walking 2-3 times a week. As we are exercising, and drinking water consistently, then we want to look at what we are eating. We want to pick up the leafy green veggies as well as other vegetables and aim to get our sugar solely from fruit. We want to eliminate or dramatically reduce Refined Carbs such as bread, rice, corn, pasta, potatoes and even wheat based products. Instead we’d like to make substitutions for these foods such as: Sprouted grain bread, brown rice, veggie based pasta and sweet potatoes for example. And we also want to eliminate processed sugar. This can be a 4-8 week process as you learn how to move away from certain foods. As we reduce refined carbs and processed sugars, we want to add in healthy fats and proteins as well. Healthy fats from things like seed, nuts avocados, olive oil or Flax seed oil Protein sources like chicken, turkey, fish and legumes. Then we want to work on getting better sleep habits established. If we do everything else but continue to get poor sleep then your results will be limited. So work on your wind-down routine. Pay closer attention to the content you consume before as you try to relax and go to sleep at night. Avoid social media and intense, graphic content on TV. Give yourself about 60-90 days to work on consistency, while continuing to refine your approach. You don’t need to feel as though you have to nail all of these immediately, it’s a process. This is how you develop a healthy, sustainable #lifestyle,. As opposed to focusing on weight loss. Finally stay off the scale. Constantly weighing yourself will make you anxious and frustrated. Don’t do it. Take weekly pics instead. Any questions? 

If we focus on creating a #healthylifestyle the #weightloss wil come. However focusing on weight loss doesn't necessarily lead to a #healthy #lifestyle.

Eating better can seem overwhelming. It doesn’t have to be. Eat these: -Fresh Veggies -Fresh Fruit -Low-Glycemic/Non-inflammatory Grains ex: quinoa, brown rice, bulgur etc... -Lean Protein: ex fish,poultry, lean red meat or veggie based items like legumes, tofu, etc.. -Healthy Fats: ex nuts, seeds,olive oil, flaxseed oil -And Drink Water. It can really be this simple. Make sense?

Here's a harsh truth… If you've gained weight, lost it and regained the #weight then you actually “don't know what you need to do”. Let me explain. When I'm talking to someone who wants to #loseweight, they’ll say something like “Oh I know what to do, I just need to do it, I’ve lost the weight before,” Here’s the thing, we don’t lose weight just to regain it. That’s not the point. We want permanent results. We want to get off the roller coaster. We don’t want to experience the “Yo-Yo” effect of losing and regaining weight. So If you’re someone who lost weight and regained it, then no, you actually don’t know what you need to do. That’s not what successful weight loss looks like There's a shift in #mindset that you'll need to commit to. Otherwise, there's a strong possibility that you'll end up in this position again. If you’ve lost and regained the weight, then I’m going to make a bold assumption: You’ve been focusing on “Weight loss” instead of focusing on developing a #healthy, #sustainable, #lifestyle. There is a major difference between the two. By focusing on “weight loss” we take a “Finish line” approach. People have the mindset that when they lose weight, they’re “done”. Then they go back to their old habits and regain the weight they lost. Again, that’s not what successful weight loss looks like. Furthermore that’s not what focusing on a healthy, sustainable lifestyle looks like either. Instead what you need to do is focus on developing a healthy, sustainable lifestyle. If you can make that switch on your own, then by all means, go for it. However, if you’re having trouble doing it, then that’s where it's valuable to invest in yourself and hire a professional who can help. Have you been riding the "weight loss rollercoaster"?

I remember trying one thing after another while on my quest to lose body fat. Even as a certified personal trainer, I had trouble with getting rid of MY OWN spare tire. I was able to help my clients succeed but I was unable to get rid of my own problem area. And while it may not be a big deal for other trainers, I hold myself to a higher personal standard. I felt like if I was gonna talk about fat loss, then I NEEDED to walk it like I talk it. Unfortunately, for a while, I felt like a fraud… But then I FINALLY cracked the code and turned it around! But in addition to finding success for myself, it provided another MASSIVE benefit. , It’s valuable being able to uncover all the pitfalls that other folks are going through on their own journey. I’m not the trainer just citing articles I read and videos I watched Being able to discuss fat loss from first hand knowledge and experience is valuable for my clients. I’m not the trainer who was always in shape. I can appreciate how the mind plays tricks on us. 🚫 The self doubt,  🚫The frustration 🚫The negative self-talk. My clients can appreciate that I’ve been where they are and that I can empathize with them on their journey. I’m grateful for having gone thru the struggle and coming out on the other side because now I get to pour everything into my clients! It’s super rewarding! If you're frustrated with where you are on your fitness journey and looking for answers, go here https://lnkd.in/gPfePcNe and let's talk further. How are things going on your fitness journey?

5 Simple steps to develop the habit of Meal Prepping Consistently 1. Schedule a day to come up with a meal plan. 2. Schedule a day to make a grocery list. 3. Schedule a day to get groceries. 4. Schedule a day to meal prep.  5. Do this until it's a habit. —------------------------------------------------------------------------------------- In my online 6-month program, I help busy professionals 35-60 develop a healthy, sustainable lifestyle and lose stubborn body fat in the process. Feel free to message me today to learn more!

5 Simple steps to Meal Prepping Consistently! 1. Schedule a day to make a grocery list. 2. Schedule a day to get groceries. 3. Schedule a day to meal plan. 4. Schedule a day to meal prep. 5. Keep scheduling until it becomes a habit. —-------------------------------------------------------------- In my 6-month online training & coaching program, I help busy professionals 35-60 develop a healthy, sustainable lifestyle and lose stubborn body fat in the process. Feel free to message me today to learn more.

Problem with late nite snacking? Go. To. Sleep. It’s really that simple. If you’re up late, you’re prone to get “snacky” And frankly, nothing good is going to happen there. Also, you’ll likely have restless sleep because your body is both trying to rest AND digest. So if you have late night cravings, that’s the answer: Go. To. Bed. How's your late night cravings?