HIERARCHY OF FAT LOSS | Moxie Coaching

THE HIERARCHY OF FAT LOSS

Most people do not need (and cannot do) complexity.

Most people need help with the absolute basics of a healthy, sustainable lifestyle. They need strategies that are realistic, simple, and fit with their everyday lives as “imperfect” human beings. So, at Moxie Coaching, we do not believe in creating a bunch of strict rules. We are going to build a solid foundation by focusing on "High-Impact Fundamentals". Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance.

Many of the habits and practices presented throughout our programs have a direct positive effect on our ability to carry out the other habits and practices. In order to get the best results possible it’s important to optimize each of these areas.This is what I call the Hierarchy of Fat Loss. If one or more of these areas are greatly suffering, that could be the reason why you aren’t seeing the results that you expected to see.

The non-negotiable habits and behaviors listed below aren't secrets. They're standards.

Whether you are looking to kickstart (or RE-start) your fitness journey or continuing on a solid path, this is your opportunity to nail down the basics and take control of your health, fitness, and well-being.

NUTRITION: EAT THE RIGHT FOODS IN THE RIGHT AMOUNTS (FOR YOU)

Diet / nutrition accounts for at least 70 percent of the health-and-weight loss equation. Movement and regular exercise are important for many reasons, but they don't mean much if the foundation of your nutrition is full of holes.

Prioritize meat/fish/poultry + fruit + veggies.
Eat your bodyweight in grams of protein every day (Women: ~4-6 palm-sized servings, Men: ~6-8 palm-sized servings)
Drink water with every meal.
Skip alcohol. It wrecks sleep and recovery, stops fat loss, and inhibits muscle growth.
Keep junk / processed food under 10% of your diet.
Add on a Custom Nutrition Plan or sign up for 1:1 Nutrition & Lifestyle Coaching

GET ENOUGH QUALITY SLEEP

While you may not be able to consistently enjoy nine hours of uninterrupted sleep (though it's possible!), you can enhance your sleep habits to boost the chances of getting quality rest.

Create a bedtime ritual
Go to sleep and wake up at the same time each day (within 30 minutes)
Practice good sleep hygiene
Optimize your sleep environment

PREPARE FOR + TOLERATE STRESS

Some stressors are unavoidable. The good news is that you can acquire the knowledge and tools necessary to effectively manage stress, which can make a significant difference. Importantly, it's not merely the presence of stressors that determines whether stress is beneficial or harmful - it's how well you respond to them.

Recenter with the breath
Practice mindfulness
Do a daily calming activity

STAY CONSISTENT WITH STRUCTURED EXERCISE

Strength training that emphasizes intentional progressions: 3-6x/week
Moderate- to vigorous-intensity cardio: 3-5x/week
Flexibility + balance training: At least 2x/week

Check out the NASM Weekly Physical Activity Requirements for Fitness

f you are doing less than 3 sessions per week at Moxie, we strongly recommend (pun intended) supplementing your training with one of our Online Fitness [Strength] Programs (to be done at home or in a regular gym setting).

INCORPORATE REGULAR DAILY MOVEMENT

Think about it: We have 168 hours in a week. This means that 5 hours of structured exercise per week account for only 2 percent of our total time. Therefore, even if you regularly visit the gym, you might still be classified as "sedentary" if you spend a lot of time inactive outside of your workouts. Additionally, your body might not fully benefit from everyday movements.

Opt for the stairs instead of the elevator.
Choose a longer route to the restroom at work.
Park farther from your destination.
Move as often as possible in as many ways as possible

MOXIE MEMBERS ONLINE

At Moxie Members Online you'll find:

Moxie High-Impact Fundatamentals program
THRIVE in Menopause course
Moxie Strong | Online Fitness Programming
12-Week Cardio Plan
travel workouts
nutrition programs
recipes,
articles
tips on meal planning & prep
FREE nutrition tools & resources
...and MORE!!

For more info, click HERE.