Carb cycling

Top Characteristics of Successful Clients

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Hi There!

I have worked with hundreds of clients on their nutrition and fitness over the past 4+ years. During this time I've noticed some things that are common among the clients who are successful at reaching their goals and I wanted to chat through some of those things today.

Common Characteristics of Successful Clients:

  • They keep it simple:
    • Clients who don't obsess over specifics do better! Why? Because the success isn't really in the details, but in the BIG PICTURE, right? An extra tsp of honey in your coffee isn't going to make or break you. Having your protein shake an hour later than you want won't make a difference. Keep the big picture and mind and work on the details once you get the main ideas down. Like writing an essay!
  • They have a long-term mentality
    • When clients come to me with a quick goal of losing weight for an event and they are so super focused on that, they might achieve their results, yes, but they often don't sustain this long-term. This is because their focus is on the number on the scale instead of all the ways their HEALTH is improving. It's super important to focus on how you FEEL during my program because that is what will keep you moving forward beyond our time together. When you focus on improving your health, the weight will almost always follow suit.
  • They are coachable
    • During my IF You Carb Cycle program, I ask my clients to do some tough things! I ask them to remove pop, sugary drinks, artificial foods, bread and pasta from their diet. I ask them to complete one 24-hour fast. And a lot of other things that they might not have done before. It's not easy! But it IS simple. The clients who follow my lead and trust me and the process do better long-term. If you come into the program already talking about what you CAN'T or WON'T do, your chance for success is much less than those who say, "Tell me what to do and I'll do it!"
  • They have support systems in place
    • It's much easier to be successful when you have an accountability system (that's me!), a plan in place, a support system at home, and a fully stocked refrigerator. Yes, I lay out the details for you in my program, and I'm there cheering you on the whole way, but clients who put their own support systems in place at home are more successful. That means taking ownership over your situation and setting yourself up to be as successful as possible. When we are prepared, organized, and go in with a plan, we can do better!

If you are interested in trying on this lifestyle of carb cycling and intermittent fasting, the next round of IF You Carb Cycle will start again on October 2nd! I'd love to take your hand, show you the plan, and help you achieve your goals! XO

Three Tips for Staying on Track

I love to share strategies that will help you become a healthier version of yourself! There is no one-size-fits-all approach to health and fitness; instead, I think it's best to collect different approaches and solutions and try them on so that you can complete your Study of One and find the best tools that suit your life and your current goals.

Here are some of my favorite tools that I use to stay on track:

1. Automate

Automating your life means you’re setting up systems to make healthy choices and avoid unhealthy choices without having to think about it too hard. It makes the choices automatic.

Is willpower subjective per person or do we all have a set amount of willpower per day and then it resets?  I like the second one.  The idea is if you go through the day and are constantly saying, “No. No, I’m not going to eat that” then by the end of the day you can feel worn down and then give into temptation.  But if you can automate a lot of your decisions throughout the day so you don’t have to use your willpower muscle to say no to things, then it allows you to have extra willpower at the end of the day so you don’t give in to temptation because you’re tired.

Here’s an example: I keep my kitchen automated.  I don’t buy things to keep in my kitchen that are going to tempt me.  I mean, I love, LOVE potato chips but I don't buy potato chips because then I would be tempted to eat the whole bag. If I can avoid buying them in the store, then I don’t have to use my willpower muscles later when I’m at home.  When I’m cooking in the kitchen, it’s easy to find a healthy option and it’s difficult to find an unhealthy option because I just don't buy things that will tempt me.  Also, we don’t keep ice cream in the freezer because my husband is magnetized to it!  It’s just another thing that he doesn’t have to use his willpower muscle on.

Another example of automating is if you are trying to create the habit of getting up early to work out, you could lay out your clothes the night before.  Also, set lots of alarms on your phone.  Finally, make the evening before a routine so you have the mindset of getting up early the next day to workout.  Make it easy on yourself! Automate everything you can so you can save your willpower! 

2. Accountability

This has been huge in my love for fitness and business!  I got started in fitness by joining something called an accountability group.  Every night I checked in with my points for the day based on a system that my coach created.  That system transformed my life!  It gave me things to strive for each day that I didn’t even know I was supposed to be striving for.  It taught me a lot about clean eating, and it held me to a different standard than I would have held for myself.  And that’s what I do for my clients as well. I coach them through my programs, and I keep them accountable by requiring a check-in from them each night. The clients that check-in daily have more success than those that don’t. Accountability works!

Another way to be held accountable is to get a workout partner.  I love to meet my friends for early morning workouts. It forces me to get out of bed because I don't want them to be waiting for me at the gym by themselves! If you can connect your goals with another person it is so helpful because then you don’t want to let someone down.  Also, if you can set a time to meet early in the morning, it’s great because then it’s too early to call and cancel.  If it’s in the evening, you have all day to cancel.  And that happens, but if you plan to meet in the morning it is almost too late to cancel.

3. Make a Plan

Having a plan for anything in life makes you more successful.  Having a plan is huge!  So when I go to the weight room, I have a plan.  I don’t just walk around and grab things.  I know exactly what I’m going to do.  I have a plan for my workouts each week.  Usually some time over the weekend I plan the week out, and I do it in a way to balance the different types of workouts I like to do: weight training, mind body, cardio.  Fitness doesn’t just happen.  I have to schedule it.

Also, have a plan for meals each week.  Now, I’m not a good meal prepper.  I’m not the person to make all of the week's meals made on Sunday, but I do have a written plan for what we’re going to eat.  If I don’t do that then I don’t have a good grocery list.  If we don’t have a good grocery list then we end up throwing things together or eating out more.

Another example for having a plan is carb cycling.  I love this program because it gives me a focus for each day.  Is it a low carb day or a high carb day?  If it’s a low carb day, I’m having low carbs and no fruit.  I eat veggies, protein, and high fats.  If it’s a high carb day, I’m going to be scheduling a higher intensity work out, and I know I need to have some healthy carbs in my day like oats, quinoa, rice, or sweet potato with some protein and my veggies.  It gives me something to focus on, and having something to focus on is really helpful.

Automate what you can, find accountability, and make a plan!!  These three tools are vital for success in achieving your health and fitness goals!

Programming FAQs

Hi! Happy Almost Summer :) Today, I wanted to lay out some of the differences between two of my fitness programs, so that you can determine which of these aligns the most closely with your goals.

4-Week Slim Down

Let's start with the program that is based off of the formula that changed my life in terms of health and wellness: the 4-Week Slim Down. This program teaches the 80/20 rule to eating, which means that we strive to eat clean and healthy 80% of the time and relax 20% of the time. We carefully plan our treats so that we can enjoy them guilt free. This type of eating is sustainable FOREVER and is a great place to start when beginning, or getting back into, your fitness journey. 

In the 4WSD, I will also be giving you daily workouts that are a mix of strength training and cardio, as well as some mind and body workouts for rest days. You will be given my cookbook, which contains recipes for breakfast, lunch, dinner, and snacks. We will work on creating a meal plan that works for you and your family. 

In addition to the workouts, the recipes, and the strategy, I will be available each day to keep you accountable to your goals via a private Facebook group. This accountability is KEY to achieving your goals. 

I think the 4WSD is a great program for anyone who wants some extra support and accountability with their health and fitness, but I think it's PERFECT for those people who don't know where to start. It will create a solid foundation that you can build on as you reach your goals.

The next round of the 4-Week Slim Down starts on Monday, May 22nd and it is on Summer Sale for $99. That price includes everything listed above.    

Click here to get registered :) 


Carb Cycling and Intermittent Fasting 101

The second program that I offer on a regular basis is called Carb Cycling and Intermittent Fasting 101. It is a 3-week program that teaches you how to use carbs for GAINS, including improved muscle tone, fat loss, and increased energy. We alternate between days of high fats/low carbs and higher carbs lower fats to keep our metabolisms operating at a high fat-burning level. 

We also add intermittent fasting into week 2 for an amazing combination full of many health benefits, including better sleep, healing of the gut, regulation of hormones and mood improvement. The ladies in my current carb cycling/intermittent fasting group are LOVING how their clothes fit and how they feel, and we are only two weeks in!

This program is also for everyone, but clients who will be most successful at it already have a good fitness routine going. They have a baseline of fitness and want to tighten up some areas in their routine. 

Included in this program is the  manual, meal ideas and suggestions, two live trainings, and daily accountability and support. The next round of this program will begin on June 19th.

Click here to get registered :)


I also offer 1-on-1 coaching if you are looking for more of a personalized approach to your fitness goals. Click here to register for that service.

 

I want to help YOU reach your health and fitness goals so that you feel more confident in your skin! If you have questions for me regarding your goals and how we can best reach them, please email me at katie@harlancoaching.com.

The FREEDOM to Design a Program for YOU

Lately I have been spending a lot of time researching different health habits not only for fat loss, but for improved longevity and quality of life. And the more I learn, the more I am convinced that WHAT we put in our bodies is WAY more important than genetics. It's truly fascinating how much the foods we eat can make us feel. Depending on what you're eating, you can actually improve or ruin your mood! Isn't that wild??!

When I created the Carb Cycling 101 program it was because I wanted to delve even deeper into this strategy of eating and share the benefits of it with my clients. Carb cycling is strategically placing your carbohydrates to get the most out of your workouts. It allows you to still have carbs (hooray!) but still benefit from having days of lower carb content. I wanted to keep carbs in my life for a balanced diet and also because I love to workout hard. I loved the control that eating this way gave me, so I knew my clients would like it too! And they did! My clients had great results by cleaning up the foods they were eating and being more aware of what types of foods they were consuming. But something else cool happened, too.

Throughout the program my clients got to know their bodies REALLY well. And I believe this is due to two main factors:

  1. We cleaned up our diets for 6 days a week (the 7th is a Flex day where you can eat what you like) so that we were eating very unprocessed, clean food. Even the carbs are clean. No pasta or bread, instead, we focused on rice, quinoa, sweet potatoes, oats, fruits, and beans. And you'd better believe that oatmeal with fruit and honey tasted like the most decadent dessert on high carb day! This super clean diet allowed participants to get really in-tune to their bodies, what foods and "days" their bodies responded to best, how their foods affected workouts, and even how high and low fat and carb content improved their monthly cycles!
  2. We spent a lot of time during the three weeks discussing how we FELT. I think this is so important when making changes to your health--really checking in with yourself to take inventory of what effect those changes are having on you. 

By the end of the program, my participants knew how their bodies responded to each type of day. They knew which types of exercise worked best on each day. And they could predict what kind of energy they would have. They used this information and cross-referenced it with their results and their original goals to determine next steps. Perhaps they would add intermittent fasting into their plan (this will be part of the next round!). Or maybe they would change the schedule so they were getting 2 low or high carb days in a row. Or if they didn't like the Flex day, they might choose to put their treats on high carb days.

Those are just some examples of how clients can personalize the plan to match their goals. I recommend that all participants to try the program as it is written for the three weeks so they can get an accurate read on how their bodies respond. And then they can adjust and make changes as necessary.

I am IN LOVE with this part of the program! I give participants a lot of freedom to choose what and when they eat, rather than putting stringent restrictions on them. To be honest, this does frustrate some of my clients, especially the ones who love rules. But that is a dieters' mentality. And we aren't dieting. We should really strive to be experts on our own bodies by experimenting with different foods and approaches and taking careful inventory of those choices.

If you are at a weight loss plateau, or are just ready for a new approach, I encourage you to give carb cycling a try. We begin the three week journey on May 8th. Click here to join!