Miten valita omia tavoitteita ja tarpeita parhaiten palveleva valmennusmuoto? 


>> english below <<

Valmennusrintamalle on viime vuosien aikana ilmestynyt paketteja ja palveluita jos jonkin näköisiin tarpeisiin. On yksilövalmennusta, DUO-treenejä, Pienryhmä valmennusta ja ryhmäliikuntaa 10 henkilön ryhmistä aina 40:nen henkilön joukkojumppiin. Voi treenata valmentajan kanssa kasvotusten tai seurata valmentajalta saatuja ohjeita itsekseen. Ohjaaja voi nykyään myös olla jumppasalissa läsnä ihan vain ruudun välityksellä kannustamalla hien pintaan.

On hienoa että variaatiota löytyy, sillä tarpeita on varmasti näistä jokaiselle, mutta miten sinä asiakkaana osaat valita itsellesi sopivan vaihtoehdon?

Kun sinulla on tavoite ja haet apua ja ohjausta siihen pääsemiseksi, seuraaviin kysymyksiin kannattaa ainakin miettiä vastaus:

1. Mikä on tavoitteesi?

2. Mikä on liikunnallinen taustasi entä onko erityistarpeita kuten kipuja, kolotuksia tai vanhoja vammoja?

3. Mikä on budjettisi?

4. Kuinka paljon sinulla on aikaa käyttää urheiluun?

Eri valmennusmuodot voidaan karkeasti sijoittaa alla olevaan taulukkoon. Molemmat ovat ihan puhdasta matematiikkaa; mitä enemmän on ihmisiä, sitä pienempi hinta. Mitä enemmän on ihmisiä, sitä vähemmän saat ohjausta ja sitä vähemmän yksilöllistä ohjausta on mahdollista antaa. Nämä ovat ne ehkä selkeimmät muuttujat joita kannattaa harkita valitessa itsellesi sopivaa valmennus muotoa.

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Mikä on tavoitteesi?

Mitä spesifimpi tavoitteesi on sitä yksilöllisempää ohjausta tarvitset. 

Jos tavoitteenasi on vain saada liikunnasta säännöllinen rutiini, voi isommassa ryhmässä tapahtuva harjoittelu olla ihan riittävä vaihtoehto sinulle. Saat ryhmästä tukea eikä investointi ole suuri, joten harjoittelua voit tällä formaatilla varmasti jatkaa myös pidemmän aikaa.


Jos tavoitteesi on spesifimpi, kuten Maratonin juokseminen, on hyvin mahdollista että tarvitset sinulle yksilöidyn harjoitusohjelman, tai ohjausta joka on suunniteltu juuri sinun kaltaisille ihmisille; sinun juoksu taustallasi maratonin juoksemista tavoitteleville ihmisille.


Mikä on liikuntataustasi entä onko sinulla erityistarpeita kuten vanhoja vammoja tai akuutimpia kipuja?

Jos sinulla on erityistarpeita liikunnan suhteen tai olet vasta aloittamassa liikunnan harrastamista on turvallisin vaihtoehto aloittaa harjoittelu yksilövalmennuksessa. Miksi?

Yksilövalmennuksessa valmennuksen lähtökohtana on sinun kehosi ja se miten se liikkuu tällä hetkellä. Mitkä ovat juuri sinun heikkoutesi ja vahvuutesi. Liikevalinnat tehdään 100% ajatellen juuri sinua. Tämä on erityisen tärkeää juuri silloin kuin haluat aloittaa liikunnan vammautumisen jälkeen tai kun liikunnasta on pitkä tauko. Näin mahdollisia ongelmia pystytään välttämään mahdollisimman hyvin, eikä sinulle soveltumattomia liikkeitä käytetä.

Alkuinvestointi on suuri, mutta kannattava sillä näin pystyt luomaan liikunnalle hyvän pohjan tulevaisuutta ajatellen.
 

Jo 2 henkilön valmennuksessa joudutaan liikevalinnoissa tekemään kompromisseja; niiden on sovittava teille molemmille. Tämä sopii jos teillä molemmilla on sama tausta ja samat tavoitteet, mutta tilanteessa jossa toinen on selkäkipuinen ja toinen ei, ei tämä ole optimaalinen vaihtoehto.

Mitä isommaksi ryhmäkoko kasvaa, sitä enemmän ohjauksessa mennään liike edellä ja vähemmän yksilöllisiä tarpeita priorisoiden. 30 hengen ryhmässä on mahdottomuus että ohjaaja ehtisi antaa sinulle yksilöllisiä ohjeita ajatellen juuri sinun tarpeitasi, kun taas pienemmässä ryhmässä tämä on mahdollista. Isossa ryhmässä opetellaan liikkeitä, pienemmässä ryhmässä opetellaan liikuttamaan omaa kehoa. Miten juuri sinun kehosi liikkuu vs. miten yleisesti jokin liike suoritetaan.

8 hengen ryhmässä ohjaajalla on 7,5 minuuttia tunnista aikaa käyttää juuri sinun ohjaamiseen ja yksilöllisiä liikevalintoja ja variaatioita on mahdollista katsoa, kun taas 20 hengen ryhmässä minuutteja on käytössä 3. Tässä on iso ero jos tarvitset enemmän ohjausta.

Jos taas olet jo jonkin aikaa ollut aktiivisempi liikunnan harrastaja ja tunnet oman kehosi melko hyvin, voi sinulle olla hyvä vaihtoehto ihan vain valmentajan luoma harjoitusohjelma. Tarvitset apua ehkä vain siihen että harjoittelusi on kehittävää pidemmässä juoksussa, mutta itse toteutuksen pystyt hoitamaan itse.



Mikä on budjettisi?

Ryhmä koon pienentyessä, kasvaa hinta. Eli heti alkuun kannattaa miettiä jo ihan pidemmän ajan tavoitetta; 

  • Miten ohjauksessa saadut tulokset saadaan pysymään? 

Jos tavoitteenasi on pudottaa 10kg ja budjettiisi mahtuu puolen vuoden PT-treenit, mitäs sen jälkeen? On hienoa jos valmennuksen avulla saavutat tavoitteesi, mutta usein avun ja ohjauksen tarve ei rajoitu siihen. Tuskin kenenkään tavoitteena on pudottaa 10kg ja sen jälkeen palata vanhoihin tapoihin. Eli miten liikunnallinen elämäntapa jatkuu tämän jälkeen? Onko siihen budjetoitu?

Ajankäyttö

Meillä kaikilla on 24h vuorokaudessa ja harvemmin kuulee kenenkään sanovan että sitä on liikaa. Eli miten paljon sinulla on oikeasti aikaa käyttää harjoitteluun? Tämä vaikuttaa paljon myös sopivan harjoittelumuodon valintaan.

Jos aikataulusi on joustavampi, on helpompi sitoutua säännöllisesti tapahtuvaan treeniin joka viikko samaan aikaan. Mutta jos elämässäsi on paljon muuttujia; vaihtelevat työajat, lapsien vientejä, hakuja ja harrastuksia, voi olla helpompi toteuttaa treenit sinulle toimivimpaan ajankohtaan kotioloissa. Tähän soveltuvin vaihtoehto voisi olla Online Valmennus. Tähänkin pätee edellä mainitut kohdat. Jos sinulla on yksilöllisä tarpeita, hakeudu yksilölliseen PT valmennukseen joka vain tapahtuu virtuaalisesti mutta harjoittelu on suunniteltu juuri sinun tarpeitasi ajatellen. Jos taas tavoitteenasi on vain luoda rutiinia, voi yleinen Online valmennus olla ihan riittävä vaihtoehto. Valmennuksessa ei oteta sinun spesifejä tarpeitasi huomioon, mutta se on rakennettu sinun kaltaisillesi ihmisille joilla on samankaltainen tavoite kanssasi. Tässä tapauksessa on hyvä tarkistaa, että tämä todella pitää paikkansa! Ei välttämättä ole paras tai edes terveellinen vaihtoehto seurata Bikini Fitness -harjoitteluohjelmaa, jos ensisijainen tavoitteesi on terveys eikä mahdollisimman pieni rasvaprosentti! Tämä voi johtaa jopa täysin vastakkaisiinkin tuloksiin pahimmillaan.


Oletko epävarma miten sinun kannattaisi lähteä liikkeelle?


Tiesitkö että sinulla on mahdollisuus milloin vain sopia tapaaminen valmentajamme kanssa jolloin pääset keskustelemaan tavoitteistasi ja tarpeistasi ja saamaan lisätietoja juuri sinulle sopivista palveluista?

Tämä tapaaminen on maksuton ja sen tarkoituksena on selventää sinulle tätä valmennus viidakkoa ja saada suosituksia ammattilaisen näkökulmasta mitkä palvelut ja valmennus muodot sopisivat juuri sinulle; sinun tarpeisiin, tavoitteisiin ja budjettiin.


Varaa tapaminen heti!

Photo credit to: Henna Koponen Photography

Photo credit to: Henna Koponen Photography


Tässä ovat Marja ja Yrjö. He ovat molemmat todenneet Pienryhmä harjoittelun Stadi CrossFit:lla itselleen sopivaksi valmennus muodoksi.
Kerromme seuraavassa blogi postauksessa hieman lisää Pineryhmä harjoittelusta Stadi CrossFitilla ja pääset tutustumaan myös Yrjöön ja Marjaankin paremmin!

Pysythän siis kuulolla! :)


- Stadifitin tiimi





What coaching service is the best fit for your needs?



In the recent years, there has been a lot of new coaching services popping up on the Fitness Industry . There is individual coaching, DUO training, Small group coaching and group exercise from 10 person groups to 40 person mass sweat sessions. You can work with your coach face to face or follow the coach's instructions from a screen. Nowadays, the instructor can also be present at the gym only through a screen, encouraging the attendees to give their best.

It's great that there is a variation, because there is certainly a need for each of these, but as a customer, how do you choose the one that suits you the best?

When you have a goal and seek help and guidance to achieve it, the following questions should at least be considered:

  1. What is your goal?

  2. What is your sports background and do you have special needs that should be taken into consideration when choosing the movements such as pain or old injuries?

  3. What is your budget?

  4. How much time do you have to spend on sports?



The various forms of coaching can be roughly listed in the table below. Both are pure mathematics; the more people there are, the lower the price. The more people there are, the less guidance you get and the less individual coaching and variations can be given. These are perhaps the clearest variables to consider when choosing the appropriate coaching format for your needs.

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What is your Goal?

The more specific your goals are, the more personalized guidance you will need.

If your goal is just to get a regular workout routine, working out in a larger group may be an adequate option for you. You get support from the group and the investment is not big, so you can propably continue practicing with this format for a longer period of time.

If your goal is more specific, such as running a Marathon, chances are you need a customized exercise program, or guidance designed for people just like you; a marathon training program for people with your running background.



What is your sports background and do you have special needs because of old injuries or more acute pain?

If you have a special needs that need to be taken into consideration while exercising or you are just starting out, it is the safest option to start with individual coaching. Why?

Individual coaching is based on your body and how it currently moves. What are your weaknesses and strengths. Movement choices are made 100% with you in mind. This is especially important when you want to start exercising after an injury or when you have a long break from exercising. This avoids potential problems and makes sure no movements are used that are not suitable for you.

Initial investment is higher, but it is a beneficial investment to make because it will make sure that you are able to create a good foundation for physical activity for the rest of your life.

Already in DUO coaching with just 2 participants, some compromises have to be made while choosing movements; they must be a good fit for the both of you. This is fine if you both have the same background and the same goals, but in a situation where one has a sore back and the other doesn’t, this is not an optimal option.

The larger the group size becomes, the more it becomes about the movements taught and less about how your body moves and what are your individual needs. In a group of 30 people, it is impossible for the coach to give you personalized guidance for your specific needs, whereas in a smaller group, this is possible. In a larger group it is all about the movements itself without individual variations, whereas in a smaller group it is more about learning how to move one's body. How exactly your body moves vs. how generally a movement is performed. This is an important factor as we are not all the same and how we move is affected by how our body is built; the proportions of our body and the things that it has gone through in the past.

In a group of 8 people, the instructor has 7.5 minutes from the hour to use for your specific guidance. Individual movement choices and variations can be viewed, while in a group of 20 people there are 3 minutes available. This is a big difference if you need more guidance.

If on the other hand, you have been active for some time already and you know your body quite well, then you might just need a workout program that is designed with your goal in mind. You may only need help to make sure your training stays progressive, but you can manage the implementation yourself.

 

What is your budget?

As the size of the group decreases, the price increases. For that reason, it is worth considering the longer-term goal from the very beginning;

How can the results be maintained long term?

If your goal is to lose 10kg and your budget can accommodate up to six months PT-trainings, what then? It's great if coaching helps you reach your goal, but often the need for help and guidance is not limited to it. Hardly anyone's goal is to drop 10kg and then return to the old ways. So how does the new healthier lifestyle continue after this? Is it budgeted for?


How much time you have available for training?

We all have the same 24 hours in a day and you rarely hear anyone say it is too much. So how much time can you realistically spend on training? This also has a lot to do with choosing the appropriate coaching option.

If your schedule is more flexible, it's easier to commit to regular workouts at the same time every week. But if you have a lot of variables in your life; with varying hours of work, picking up your kids from the daycare or transporting them to hobbies, it can be easier to adjust your training times around those other commitments and train from home or at the gym next to your kid’s hobbies. The most appropriate option could be Online Coaching. The above points also apply. If you have an individual need, seek personalized PT coaching that is virtual but tailored to your needs. 

If, on the other hand, your goal is just to create a routine, general Online Coaching may be a good option for you and less pricy. Then it’s again not about your individual needs but build for people with your background and goals. In this case it is good to check that this really holds true though! It may not be a good option to follow a program made for Bikini Fitness atheltes if your goal is to eat healthy and exercise reagulary with health in mind and not only appearance!

 

Are you still a little unsure what service to pick?


Did you know that you can always book an appointment with one of our coaches for to discuss you goals and needs and for to get more specific information about the services available.

This appointment is totally free of charge and the only goal is to find the best service or combination of services to get you to reaching your goals!

Book a consultation!

Photo credit to: Henna Koponen Photography

Photo credit to: Henna Koponen Photography


Let us introduce to you Yrjö and Marja. They have both found Small Group CrossFit coaching at Stadifit beeing the perfect option for their needs.
We will tell you a little more about our Small Group CrossFit coaching in our next newsletter and you will also get to learn a little more about Yrjö and Marja. About their back grounds, goals and experiences.

So stay tuned! :)


- Stadifit Team

Stadifit Oy
Member of the month for August - Minna

This month we wanted to raise a member who is never making a number of herself but we have noticed her making steady progress, all the time.

Minna - the member of August, is doing a great work at Stadifit, developing in every area and at the same time she respects the limits her body is able to do.

Congatulations Minna!

Photo: Henna Koponen Photography

Photo: Henna Koponen Photography

First name / Age

Minna Magnussen, 53

What was your initial goal when you joined Stadifit?

Not to get old

What goals have you already reached and how have you gotten where you are at now?

My overall flexibility is better now, thanks to Stadifit.

What are your next goals?.

My goal is to get my shoulders to a normal position and to keep a good overall condition.

Lisa Koivunen
Member of the month for June - Christa

Christa started her CrossFit journey with remarkable enthusiasm and joy and the best part is that those qualities still remain!

She is a living example of someone who has the mindset of a beginner and she always gets exited by learning new.

Very quickly has she become a noticeable member of our community, so eager is she to support and cheer others as well as make any new beginners feel like home with us.

Thank you Christa for your never ending enthusiasm, it is contagious!

Christa_Member of the month

1) First name / Age

Christa, 41

2) What was your initial goal when you joined Stadifit?

I wanted to challenge myself and to try something new. I had been going to basic group training sessions for many years but without noticeable progress. Therefore I knew I had to do something else to improve my overall fitness level. My goal was to get a more versatile workout activating my entire body. I wanted to improve both my mobility and strength.

3) What goals have you already reached and how have you gotten where you are at now?

First of all, it was very easy to start training at StadiFit since I felt very welcomed from the beginning. I have especially enjoyed the small groups and the great sense of community. The coaches are good at pointing out how to perform exercises in the most efficient way, with a friendly touch. All of this has had a great impact on me. I have increased the amount of training sessions per week and that combined with the versatile training has resulted in a visible and tangible change in my body.

4) What are your next goals?.

I want to keep up with training on a regular basis and see how far it takes me. I'm still struggling with all the "gymnastics", so that is definitely my biggest challenge. It would be so cool to finally learn "kipping" and to be able to perform T2B and hopefully in the future even a handstand. Weightlifting is one of my favourites, so in that I want to continuously improve my personal best.

Lisa Koivunen
How to get started with Fitness training? // Miten aloittaa urheiluharrastus?

>> Finnish below <<

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So you have been thinking of starting training, because;

  • You had kids, a hectic job...well just life got on your way and it’s been a while since you did something for yourself?

  • You feel lethargic and tired all the time and you would like to have more energy for to do the things you love or to just get through your workdays?

  • You got an doctors order to start moving more to get rid of the aches and pains that have crept into your body since you are no longer 20 years old?

Whatever your reasons for deciding to start a training program, congratulations on taking the first step as you are reading this now! 

It can be a little bit overwhelming to weed through the thousands of articles, scroll through all different fitness service providers for to know which type of program or approach to training is right for you. That’s why we wrote this little article covering the themes of;

  • The key ingredient to long lasting motivation; Knowing your why

  • What is the base we need for all physical activities. What do we need in order to compenently and confidently participate in physical activities

We’ll give you everything you need to know in this article, including how to establish your underlying motivation and get started with training no matter what your end goal was.

Ready to get started?

Technique Program - learn the basic techniques you need in order to start your gym training.

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1. Finding your why

The first step and propably the most important step in getting started with training is;

Finding your Why

A lot of people start exercising because they know that it will be good for them, that it is what they “should be doing”. Like now at the beginning of the season, a lot of us start exercising and eating healthy, because that’s what we all do after summer, right?

But something that “you know you should be doing” is an external expectation. It is a goal set by others rather than yourself. And those goals are often not important enough for us to keep on going even through the tough times; through those days when you just don’t “feel like it”, through the mornings when your alarm wakes you up before the sunrise for you to go to the gym, through those times when there are other things stealing your time away; hustle at work, sick kid, grandma’s birthday….well you know. All those things that are saying to be more important than you taking care of yourself.

Internal motivators, on the other hand, are about what’s important to you. And the deeper an internal motivation connects to the things you really care about, the things that will get you out of bed in the mornigns, or skip the after work just for to go to the gym.

It is not always easy figuring out your inner motivation, but it is worth giving a thought because it makes it a lot easier to stay committed to a healthier lifestyle when things get tough (and they will get tough, because life happens).

Do we all have an internal motivation if it’s hard to find? 

You certainly do as you have already read this far and that is only thing you should worry about right now ;)

Examining what matters to you can mean the difference between tiring of your new program after 3 weeks because you aren’t seeing results fast enough, and creating a long term habit that makes you feel better and healthier over the course of your life time. Quick fixes sell and a lot of times are built upon external goals; “Loose 10kg in 5 weeks” and then what? Get fat again?

Long term changes are built upon internal goals and they will give you long lasting, sustainable results.

Here are a few questions that may help you in figuring out your inner reason, your why:

  • What comes to your mind first when you think of the things that are the most important to you, the things that you value the most. Be brutally honest and write down the 2 things that came into your mind first….not the things you “should” be answering.

  • How will your training benefit these things, or protect them from harm? If your kids are the most valuable thing in the world for you, you would want to stay healthy for to be able to watch them grow. For to be there also for any possible grandchildren. That’s already such a big motivational factor that it should be enough to keep you on the right track also on those harder days! Put your childrens photos on your fridge door for to remind you why making healthy choises is important, or on your cell phone front screen for to keep you focused when the snooze button is yelling for your attention.

Identifying your why also informs the type of training you should do

For instance, let’s say you really want to attend a hiking trip at the Pyrénées next summer, because your whole family is going there and you would want to build long lasting memories with the people who matter the most for you. Your training plan therefore needs to be different than for somebody else who wants to attend the bikini fitness competition in summer 2020.

Examining what matters to you can mean the difference between tiring of your new program after 3 weeks because you aren’t seeing results fast enough, and creating a long term habit that makes you feel better and healthier over the course of your life time. Quick fixes sell and a lot of times are built upon external goals; “Loose 10kg in 5 weeks” and then what? Get fat again?

Long term changes are built upon internal goals and they will give you long lasting, sustainable results.

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2. Build your foundation 

Have you ever attended a group fitness class where you felt like an elephant in the room? When everybody else was moving to the right, you were moving to the left (and crashing with the person next to you). Yep, that’s a common story for many people who start training, and after this experience never go back to the gym again.

Because why would you? When you feel worse about yourself than you did before as it should be the other way around?

What went wrong?

What is missing from a lot of training programs is learning the basic movement skills first before we start adding more speed, more compelixity ( standing on one leg while doing bicep curls. Yep, we’ve all seen that)  or moving along the music, let alone start lifting external objects before we even know how our own body moves. The basics matter. The basics allow us to comfidently build up more complexity later without hurting ourselves.

The foundation for competent and confident participation in any physical activities are the fundamental movement skills. Fundamental movement skills allow us to control how our body is moving in space, to control specific movements, to build specific movement patterns and enable us to control external objects. These skills include; running, jumping, throwing, crawling, skipping, balancing etc. 

These skills are the “building blocks” for more complex and specialised skills that you will need to competently participate in different games, sports and recreational activities.

These fundamental movement skills are best learnt already in our childhood. But many of us have years in between those times we spent our days playing in the parks (let alone those of us who have never gone through that process) and this day when we are to re-start our fitness journey.

But it is never too late to start. 

Many adults feel it’s difficult to start any training program, because they feel themselves clumsy and slow and are afraid of hurting themselves. This is why it is essetial to start with a program that allows us to start with the basics. To start building up that foundation first that allows us to feel comfident and competent in our own bodies 


Join our Technique-program to get started safely and effectively

What's included?

  • Small Group Personal Training

  • 5 weeks of training in total

THE PERFECT WAY OF GETTING STARTED WITH FITNESS TRAINING!

157€ (norm. 225€)

SIGN UP BELOW!

(But remember that there's only room for 10)


Miten aloittaa urheiluharrastus?

Olet ehkä ajatellut aloittaa urheilun harrastamisen, koska;

Lapset, vaativa työ...elämä yleensä on vienyt kaiken aikasi, ja siitä on vierähtänyt jo tovi kun panostit omaan hyvinvointiisi viimeksi?

Tunnet itsesi väsyneeksi ja voimattomaksi ja haluaisit lisää energiaa jotta jaksaisit tehdä enemmän asioita mistä nautit, tai vain jotta jaksaisit työpäiväsi paremmin?

Sait lääkäriltä ohjeet alkaa liikkumaan enemmän jotta pääsisit eroon kivuista ja kolotuksista jotka ovat hiipineet kroppaasi iän myötä?

Mikä ikinä onkaan syysi aloittaa urheileminen, onnittelut sillä olet ottanut jo ensimmäisen askelen sillä luethan tätä nyt!

Voi tuntua ylivoimaiselta tehtävältä kahlata läpi “fitness viidakon” löytääkseen itselleen sopivan harjoitusmetodin tai lajin. Siksi kirjoitimme tämän lyhyen artikkelin, jotta sinun olisi helpompi asettaa omat lähtökohtasi ja sen pohjalta löytää itsellesi sopiva tapa liikkua.

Alla kerromme lisää näistä teemoista;

  • Avain tekijä koko elämän kestävälle urheiluharrastukselle; löydä oma sisäinen motivaatiosi.

  • Miten luoda pohja turvalliselle ja tehokkaalle urheiluharrastukselle? Miten oppia tuntemaan itsensä kykeneväksi liikkujaksi ja oppia luottamaan omaan kehoonsa.

Tästä artikkelista opit kaiken mitä tarvitset urheiluharrastuksesi alussa; miten löytää oma sisäinen motivaationsa liikkumiseen joka auttaa meitä sitoutumaan harrastukseen pitkällä tähtäimellä, ja miten aloittaa harjoittelu huolimatta lopullisesta tavoitteesta.

Oletko valmis aloittamaan? 

Kuntosalin perusliikkeet tutuiksi - kurssi. Ilmoittaudu nyt allaolevasta linkistä!

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1. Löydä sisäinen motivaatiosi

Ensimmäinen, ja ehkä tärkein vaihe urheiluharrastusta aloittaessa on miettiä minkä takia haluamme urheilua harrastaa.

Monet ihmiset aloittavat urheilemisen koska “tiedämme sen olevan hyväksi meille”, koska niinhän “meidän kuuluu tehdä”. Kuten näin syksyn alkaessa on tapana tehdä, että aloitetaan taas terveelliset elämäntavat kesän lorvailun ja herkuttelun jälkeen.

Mutta se “mitä sinun kuuluu tehdä” on ulkopuolta tuleva oletus. Ulkopuolelta asetettu tavoite sinulle siitä mitä sinun tulisi tehdä, eikä välttämättä oma tavoitteesi. Näissä ulkopuolelta tulevilla oletuksilla on se ongelma että emme tunne niitä useinkaan niin merityksellisiksi että ne kantaisivat meitä myös vaikeampien aikojen yli. Tulee niitä päiviä jolloin sinun “ei vain tee mieli, ei huvita urheilla”, jolloin herätyskellon soittaessa tekisi mieli painaa torkkua sen sijaan että menisi salille, tai vain niitä jolloin muut asiat yrittävät viedä urheilun tilan arvojärjestyksessä; kiire töissä, lapsi sairaana, isoäidin syntymäpäivät…..tiedät kyllä, sillä näitä asioita tulee jatkuvasti eteemme. Kaikki nämä asiat pyrkivät taistelemaan tärkeysjärjestyksestä sen kanssa että antaisit aikaa itsellesi ja omasta hyvinvoinnistasi huolehtimiselle.

Sisäiset motivaattorit sen sijaan ovat asioita jotka ovat meille tärkeitä. Nämä motivaattorit nivoutuvat tiiviisti yhteen niiden asioiden kanssa joita arvostamme elämässä eniten; ne asiat joiden takia nousemme ylös sängystä aamulla.

Näiden meille merkityksellisien asioiden sanallistaminen ei aina ole yksinkertaista, mutta se on aina ajattelemisen arvoista. Nämä sisäiset motivaattorit, meille aidosti merkitykselliset asiat, ovat niitä jotka auttavat meitä sitoutumaan urheiluharrastukseen pidemmällä tähtäimellä, myös silloin kun tielle tulee kuoppia (ja niitä tulee aina, koska elämä on sellaista!).

"Näiden meille merkityksellisien asioiden sanallistaminen ei aina ole yksinkertaista, mutta se on aina ajattelemisen arvoista. Nämä sisäiset motivaattorit, meille aidosti merkitykselliset asiat, ovat niitä jotka auttavat meitä sitoutumaan urheiluharrastukseen pidemmällä tähtäimellä, myös silloin kun tielle tulee kuoppia (ja niitä tulee aina, koska elämä on sellaista!)."

Onko meillä kaikilla edes sisäisiä motivaattoreita jos ne on niin vaikea löytää?

Sinulla ainakin on kun olet lukenut jo näin pitkälle, ja se on ainoa mihin sinun tulisi nyt keskittyä; sinuun itseesi.

Sisäisen motivaation löytäminen on se erottava tekijä lyhyt kestoisen urheilukuurin ja koko elämän kestävän harrastuksen välillä. Ilman tarpeeksi vahvaa motivaatiota lopetat helposti uuden harrastuksen 3 viikon jälkeen koska tuloksia ei tullutkaan vielä näin nopeasti tai koska lihakset kipeytyivät, ilman että koska pääset siihen pisteeseen että tuntisit itsesi paremmaksi, virkeämmäksi ja vahvemmaksi koska liikunnasta ja terveellisistä elämäntavoista on tullut tapa.

Nopeat kuurit myyvät ja usein rakentuvat ulkoisten vaatimusten varaan: “ Pudota painoa 10kg viidessä viikossa!” Ja mitä sen jälkeen? Lihotaa taas?

Pitkän tähtäimen muutokset rakentuvat sisäiseen motivaatioon, ja ne antavat pitkä kestoiset, pysyvät tulokset. 

Tässä on muutama kysymys jotka voivat auttaa sinua löytämään oman sisäisen motivaatiosi:

  • Mitä tulee ensimmäisenä mieleesi kun ajattelet asioita jotka ovat sinulle tärkeitä, joita sinä arvostat elämässä eniten? Ole täysin rehellinen siinä mitä tuli mieleesi ensimmäisenä….äläkä anna sen vaikuttaa mitä sinun “tulisi vastata”. 

  • Miten sinun liikuntaharrastuksesi hyödyttäisi näitä asioita tai suojelisi niitä mahdollisilta harmeilta? Jos vastasit että lapsesi ovat sinulle elämässä tärkeintä, haluasit varmasti pysyä terveenä jotta saisit seurata heidän kasvuaan. Ja ehkä mahdollisesti olla läsnä myös tuleville lastenlapsille. Tämä on jo niin suuri motivaatio tekijä että sen tulisi auttaa sinua myös niiden vaikeampien aikojen yli! Laita kuva lapsistasi jääkaapin oveen muistuttamaan terveellisten valintojen tärkeydestä, tai kuva puhelimesi näytölle pitämään sinut motivoituneena myös niinä aamuina kun torkku-näppäin suorastaa kutsuu sinua!

Oman sisäisen syyn, motivaattorin löytäminen auttaa myös sopivan harjoitus ohjelman tai lajin valinnassa

Jos esimerkiksi tavoitteenasi olisi osallistua Pyreneiden vaellukseen perheesi kanssa, jotta voisitte yhdessä luoda koko elämän kestäviä muistoja, tulisi myös harjoitusohjelmasti näyttää kovin erilaiselta kuin sen joka tähtää vuoden 2020 Bikini Fitness kisoihin. 

"on ehdottoman tärkeää aloittaa harrastuksesta jonka avulla voimme aloittaa perusteiden luomisesta, jotka auttavat meitä kasvattamaan luottamusta omaan kehoomme ja kykeneväisyyteemme liikkujana. Aloittaa luomalla vankka perusta jonka päälle on hyvä rakentaa koko elämän kestävä liikunta harrastus."

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2) Käytä aikaa tukevan pohjan luomiseen

Oletko koskaan osallistunut ryhmäliikunta tunnille, jossa tunsit itsesi kuin norsuksi lasikaapissa? Kun kaikki muut liikkuivat oikealle, sinä liikuit vasemmalle ( ja törmäsit vierustoveriin). Kyllä, tämä on monelle aloittelijalle tuttu tilanne, ja tämän jälkeenhän ei heitä salilla enää näy. Ja ymmärtäähän se. Tämän kokemuksen jälkeen tunsit itsesi ehkä vielä pahemmaksi ja luotto omiin kykyihin mureni entisestään, kun tarkoitus oli että liikunta kasvattaa itsetuntoa.

Mitä meni pieleen?

Asia mikä monesta harjoitus ohjelmasta puuttu on perusteiden opetteleminen ennen kuin mukaan otetaan lisää vauhtia, lisätään monimutkaisuutta (hauiskääntöjä yhdellä jalalla seisten? Kyllä, tämäkin on nähty) tai liikkumista musiikin mukana, puhumattakaan siitä että ruvetaan nostelemaan painoja ilman siihen tarvittavaa kehonhallintaa. Perusasioilla on merkitystä. Perusasiat luovat pohjan jonka päälle voimme alkaa rakentaa lisäämällä painoja tai monimutkaisuutta ilman että satutamme itseämme.

Pohja sille että voimme luottaa omiin kykyihimme liikkujana ja osallistua erilaisiin liikunnallisiin aktiviteetteihin on perus liiketaidot. Perus liiketaidot ovat edellytys sille että pystymme hallitsemaan sitä miten kehomme liikkuu, tuottamaan spesifejä liikkeitä, luomaan spesifejä liikeratoja ja myös kontrolloimaan kehon ulkopuolisia objecteja. Näitä taitoja ovat mm. Juokseminen, hyppiminen, heittäminen, ryömiminen, tasapainoilu yms. Nämä taidot toimivat perus rakennuspalikoina joita tarvitset pystyäksesi osallistumaan ja nauttimaan erilaisista liikunnallisista aktiviteeteistä.

Nämä liikkumisen perustaidot olisi parasta oppia jo lapsena sillä siihen on tuolloin parhaat edellytykset. Mutta monilla meistä on kulunut vuosia niistä lapsuuden ja nuoruuden aktiivisista vuosista (puhumattakaan niistä meistä jotka eivät koskaan näitä taitoja oppineet lapsena) tähän päivään kun suunnittelemme urheilun aloittamista.

Mutta onneksi koskaan ei ole liian myöhäistä aloittaa.

Monet aikuiset tuntevat itsensä köpelöiksi ja hitaiksi liikuntaharrastuksissa ja ovat ehkä myös peloissaan että satuttavat itsensä. Tämän takia on ehdottoman tärkeää aloittaa harrastuksesta jonka avulla voimme aloittaa perusteiden luomisesta, jotka auttavat meitä kasvattamaan luottamusta omaan kehoomme ja kykeneväisyyteemme liikkujana. Aloittaa luomalla vankka perusta jonka päälle on hyvä rakentaa koko elämän kestävä liikunta harrastus.

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Kuntosalin perustekniikat tutuiksi - kurssi 

Mitä kurssi sisältää?

  • ohjattua harjoittelua pienryhmässä 

  • 5 viikon jäsenyys

LOISTAVA TAPA ALOITTAA UUSI HARRASTUS TURVALLISESTI!

157€ (Norm. 225€)

ILMOITTAUDU MUKAAN NYT!

(mukaan mahtuu vain 10 nopeinta!)

Lisa Koivunen
Member of the month for May - Tuomas
Tuomas_member+of+the+month+May

The main reason we chose Tuomas this month is because of his obvious hunger for learning new!

Learning how your body moves and being able to control movement is the key ingredient towards moving better. And moving better means that you learn to move more efficiently. Efficient movement means that you waste less energy doing the same tasks you’ve done before and so your endurance levels go up; you do more with less.

Proper movement patterns also allows a better platform for generating force and power, so your strength moves will improve as well.

Why we are bringing this up here is that we see a lot of CrossFit beginners loosing their hunger for learning new. They get blinded by the intensity and think that “if I do more and I do it faster, I will sure get better” and yes, you will up until you hit a plateau, while the longterm changes are made by learning to move better.

The time you invest in working on your techniques and body control, will be paid back with less injuries, more steady progress and at the end of the day; better results than what you would have ever reached with less skillfull movement.

So we are happy to see someone like Tuomas, always ready to listen and learn, making steady progress towards his goals! He is the kind who you see; warming up 30min before for a class, choosing the movements and scalings which will challenge him but not break him, doing his own thing without allowing his ego growing bigger than him, staying curious towards new challenges and most importantly: having a beginners mindset, knowing that however good you get at something, there is always something new you can learn that allows you to get yet even better!

Congrats Tuomas! We will make sure to always bring you new challenges and things to learn. As what it comes to human body and movement, the possibilities are endless if you just stay curious! ;)

1) First name / Age

Tuomas, 33

2) What was your initial goal when you joined Stadifit?

Our company started having a once a week Crossfit classes at Stadifit in late 2017. 

When I first heard about the weekly Crossfit classes, I had no special expectations nor really set a goal for myself. Basically I though "why not give it a try". As an illustrator I spend most of my days sitting in front a computer, drawing and painting in quite awkward positions, so I though doing some extra exercise wouldn't hurt and participated on the classes.

After a few of those sessions, I noticed that the style of coaching and the workouts were both challenging and something I hadn't quite experienced before. Going to the gym was also a learning experience every time, and I really enjoy learning new things! Every time there was something new, a new challenge and something I hadn't done before; wall balls, climbing the rope, pistol squats... Especially the different stretches and warm-ups before the workouts were something I found very useful outside the gym too. 

Also, I believe that the positive and focused spirit of Ville Vähäkoitti who coaches our company classes kept me coming back every week. I felt more energized, the atmosphere was very supporting and there was a possibility learn something new every time. After a few months, I started coming to the gym more regularly, also outside our company sessions. 

3) What goals have you already reached and how have you gotten where you are at now?

I noticed quickly that I had challenges with mobility. Not surprising after spending 20 years of my life basically sitting in front of a computer! The mobility requirements for certain movements seemed impossible to reach and often I felt very frustrated, especially with many of the barbell movements.

Improving my mobility was my first goal and there's still a long way to go. However, after a year and a half, a lot of progress has happened already! I started stretching regularly at home and doing both a warm-up and a stretching routine before each class. I believe my overall mobility has probably improved due to a positive cycle: Initially I wanted to improve on barbell movements, which requires good mobility, and I couldn't do those movements safely and efficiently unless I would get my mobility fixed, and so on...  

Another thing where I see a clear difference to where I started is the overall endurance and the difference in my mindset towards training. I don't feel as out of breath and uncomfortable as I did before after the workout. I've also noticed a big difference in mindset: the attitude has changed from "Do I really have to do this?" into "Can't wait to do this, can we start already?!".

4) What are your next goals? 

Next I'm looking to improve the health and strength of my back and core. 

There's always room for improvement in technique too and this is where I think StadiFit is a great place: The coaches have a keen eye for detail, keep reminding about the technique and correcting if my posture isn't right. All the coaches have a bit of a different method to coaching too. Some are more methodological, explaining the movements by carefully dividing them into segments. Some have a more intuitive approach: "Just jump!", and go into nuances along the way. When attending to classes of different coaches, I feel I get a good overall idea of the movements and where to improve my technique. 

I  really enjoy Olympic Lifts, so improving my technique and PRs on those are my next goals. 

Lisa Koivunen
How To Take Your Nutrition To The Next Level for Better Health and Results In The Gym - Part 2

Nutrition can be a complicated and loaded topic, with many viewpoints and evidence for what appears to be completely opposing strategies. It can leave us with the feeling of being lost or overwhelmed with the sheer quantity of information and choices available. So how do we approach our nutrition in a practical, effective and actionable way that will actually work in the real world?

In this series of articles I will outline the approach that I take with my own nutrition and  with the people I work with in order to navigate through information overload and confusion towards implementing change that is effective and that lasts. While ultimately there isn’t a ”one-size-fits-all” perfect plan that fits absolutely everyone, there are some guiding principles and tools that can be helpful when deciding upon the best practices and changes that you will make for your nutrition.

Part 2 - Fixing a broken diet and how to implement nutritional change

In Short:

  1. Be aware of the common stumbling blocks of proper hydration, vitamin and mineral deficiencies, low protein intake and low essential fats.

  2. Build your nutrition template by assessing what you currently eat using your hand to estimate portions - palm size for protein, fist size for vegetables, cupped hand for carbohydrate dense foods and thumb size for fats. This is your starting nutrition template.

  3. Identify what you will start working on from the common stumbling blocks and build a series of habit practices to start making changes e.g. need more vegetables for your vitamin and mineral needs? First habit practice may be to add two fist sized portions of vegetables to your lunch meal each day. Continue to build simple actionable habits to address the stumbling blocks until your foundational template has been improved.

  4. You will have already made progress toward your goals with these foundational changes. Now it is time for fine-tuning based upon your specific goals.

In part one of this series we looked at how good nutrition begins with being clear about your goals, the order of priority for those goals and then digging deeper to see why they are important to you.

I then introduced the common areas you may be having problems with the foundation for your nutrition, using the How to fix a broken diet infographic for reference.

Finally there was a reminder that you are the expert of yourself and therefore have the final say as what is or is not working for you.

In part two of this series, we will dig deeper into the common stumbling blocks to having a solid foundation for your nutrition that were featured in the How to fix a broken diet infographic, starting with:  

  1. Proper hydration

  2. Vitamin and mineral deficiencies

  3. Low protein intake

  4. Low essential fats

I will outline some different ways to address the problems and when it is best to choose each strategy.

We will then continue by looking at how to make a nutritional template for yourself so you have a good starting point to begin making changes.

Finally, we will cover the practicalities of implementing your template and addressing the specific stumbling blocks that apply to you. For this I will outline the idea of habit or skill practices and how you can use these to make measurable progress and change.

Before I begin, it is important to note that you may be wondering about your specific goals that you worked so hard on at the beginning of this process in part one of this series. Here is the good news: everything that we cover in this article will lead toward the achievement of those goals. The other good news is that you do not need to worry about any more complicated or additional strategies until you have addressed these first foundational steps. We will get to those extra steps in the stage of what we call ”fine tuning” in part three of this series, once all the most important ground work has been completed. In other words, using the metaphor of building a house for your nutrition, we will not worry about the colour of the paint on the walls until the house foundations and the walls themselves have actually been built. So, lets get started.

The common stumbling blocks

Inadequate Hydration

Being well-hydrated is fundemental to our well-being and performance e.g. as little as 1% dehydration can affect performance. With 50% or higher of your body consisting of water and being required for critical functions such as body temperature regulation, nutrient distribution and waste removal, it is no accident that inadequate hydration is the first on the list of common stumbling blocks.

It is normal that there is a daily loss of body water via sweat, when we go to the toilet and from breathing. Your daily water or hydration needs depend on several factors that influence you daily loss of body water including the environment in which you currently live  (hot or cold, dry or humid), how active you are and of course what you eat and drink aside from water.

While the most common recommendation is to drink 8 glass of water each day (about 2L), the problem with the 8 glass a day recommendation is that it does not consider individual needs and circumstances. So in some cases it may be right and in some cases not. So what is the best way to know how much water you need? Here are a few tips:

  1. Use your thirst as a guide. While this may sound like stating the obvious, it may take a bit of practice to observe when you are actually feeling thirsty. You can use the next two tips as a way to check how you are doing.

  2. Monitor your mood - if you feel “foggy”, tense or maybe a bit irritable (as well as a bit thirsty), it is possible that you are you are dehydrated.

  3. Use the urine color guide below to monitor you hydration level when you go to the toilet- a colour of up to 3 and even 4 on the chart is ok in the absence of thirst. If your urine is darker, chances are you are dehydrated.

urine colour map

You probably have noticed that I haven’t written a set recommendation of “drink this amount of water each day”. The reason for this is that it is impossible to provide an exact figure to aim for. If, example, you are a man living in a warmer climate and exercising frequently and intensely, your hydration needs will be higher than let’s say a women living in a cool climate who is moderately active. This is why it is better to learn to monitor your thirst and hydration with the tips above and hydrate accordingly. You can start with a target such as 2L per day as general aim, but then modify according to your thirst, mood and urine colour.

A final note on hydration when it comes to exercise and performance. Depending on the intensity and duration of the exercise and temperature plus humidity in which it is performed, your hydration needs can increase by 2 or more liters. A handy monitoring tool is to measure your body weight before and after your exercise. Provided that your urine also indicates dehydration, for every gram under your starting body weight you can aim for a mL of fluid replacement e.g. you weighed 70kg before training and 69kg after; you would then aim to consume 1L of fluid during the 1-2 hours after the training ended. Of course your primary aim should be to hydrate properly during exercise, but it is most often not possible to replace all fluids lost during training. You also need to be careful to make sure that your fluid replacement drink contains proper amounts of electrolytes, particularly sodium. This especially true if you are exercising for a long period of time or competing in an endurance event such as a marathon. The problem of overhydration or hyponatremia, when the blood plasma levels of sodium get too low in the presence of relative excess amount of water, can occur if you miss this important step.

Vitamin and mineral deficiencies

Vitamins and minerals, or micro-nutrients, play a crucial role in all bodily functions. The body is amazing at maintaining homeostasis or meeting the immediate demands placed upon it. If we are lacking a certain vitamin or mineral in our regular food and fluid intake, our body will be able to initially handle the situation. However, if the lack of the nutrient continous for a long time, more regular problems will start arising and we will begin to notice symptoms  such as fatigue, slow recovery and poor sleep that show we are not functioning at our best. If the deficiency continues then of course more serious health problems will occur.

So how do we address this potential stumbling block?:

  1. Check if you are deficient or have any imbalances in the common vitamins, minerals and health markers by scheduling blood, urine or saliva testing. With the help of your doctor, you will then have a clear picture of what specific nutrients need to focus on correcting and, in the case of markers such as iron and vitamin D, will allow you to safely monitor fixing the problem.

  2. Don’t like needles or the more intensive testing process? No problem, you can also approach the situation in a more food or nutrient focused way by aiming to eat a wide variety colourful of fruit, vegetables and whole foods including meat, fish, nuts and seeds. The more variety, the better.

  3. Are you perhaps somewhere in between the two previous approaches listed above? In other words, you mostly eat a good variety of whole foods including colourful fruits and vegetables, but you know that you are probably not meeting all your needs. In this case, you can supplement with a few nutrients that commonly show up as deficiencies such as B vitamins, magnesium, calcium and, particularly in the Nordic region, vitamin D. By looking at the foods you eat, particularly how many portions of colourful fruits and vegetables you at, you may be able to see what is missing. For example if you focus on eating plant-based foods, it is quite possible you will not be getting enough iron if you are a female athlete. Using a service such as provided by the company Nordful can also be a good starting point with their questionnairre to assess what you may need based upon certain lifestyle and personal characteristics. You will then be able to take just the extra vitamins and minerals you actually need in addition to your normal food intake.

Low protein intake

This is a particularly common obstacle for women or those with a low appetite. Those who are new to plant-based eating may also initially struggle to meet their protein needs until they learn all of the options available to them. Protein-rich foods are filling and can keep you full for longer periods than the other food types, which can make it challenging for some people to get enough for their needs.

The way to address this obstacle is to first check how many servings of protein rich foods you are already eating. See below for a list of protein rich foods.

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While protein needs do vary from person to person, if you are having one to two palm-sized portions of protein in each of your main meals (or 4-8 portions per day), you should be meeting your basic needs. For men, a good aim is two portions per meal and, for women, one portion. In part three of this article series we will look more at fine tuning protein intake to fit your individual needs more specifically.

Low essential fats

The final potential obstacle to having a strong nutritional foundation is consuming enough essential fats i.e. the omega 3 fats of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are known as essential because the body does not produce high quantities so we must consume them in our diet or with supplementation in order to meet our needs. They are important as they support cardiovascular health, brain development, the nervous system, the immune system and help control inflammation. If we can maintain as close to a 1:1 ratio between omega 6 and omega 3 fats, our cellular function is also more optimal. Omega 6 fats feature heavily in our diets via the plant oils found in many foods, so deliberating seeking adequate amounts of omega 3 in your diet is important. A good target is between 1-3g of EPA+DHA each day via fish oil or algae oil supplementation or eating fatty fish such as salmon.

Your nutrition template

Now that we have covered those four common stumbling blocks, we will now look at the template for giving yourself a starting point for your day to day eating in terms of what and how much to eat.

In the How to fix a broken diet infographic (download here), you will see three different body types with how much of each type of food to eat as a starting point. Before getting caught up with the details of each of the body types and under which type you fit (this will be covered in part three of this series), you can start by simply observing what it is that you are currently doing right now in your daily routine.

At each meal, you can use your hand to estimate how many portions of each food type you are eating and add up those portions for the day. To better familiarize yourself with the idea of using your hand as a measurement tool for quantities of each food type, you can see the picture guides below:

Portion of protein dense food (palm)

Portion of protein dense food (palm)

Portion of vegetables (fist)

Portion of vegetables (fist)

Portion of carbohydrate dense food (cupped hand)

Portion of carbohydrate dense food (cupped hand)

Portion of fats (thumb)

Portion of fats (thumb)

By becoming aware and assessing what you are doing right now, using your hands to assess portions, you will now have your base template and starting point for your nutrition foundation. Simple right? In other words, rather than trying to overhaul everything and attempting to already have a “perfect ´” foundation, you can set your foundation as exactly what you are doing right now. “But how can that be?” I hear you say! “I eat burgers for breakfast, lunch and dinner; surely that is not right for my nutrition foundation?”. Sure, in the long term and in the context of your goals, you might not yet be as close as you would like to be to the nutrition habits that will progress you toward your goals. However, by starting where you are at right now, you can more easily assess, one thing at a time, what might be missing or less than ideal and adjust your foundation without making drastic and likely difficult to implement changes. By choosing one task, skill or habit to practice, based upon the most important thing that might be currently missing, you will have a much better chance to implement change  and not get stuck. You will be able to use the How to fix a broken diet as a reference point for your change decision-making. The point of choosing where you are at right now as your foundation is not about just making things simple; it is also about re-affirming that you are in charge and that there is a reason for the choices you are making right now. Many could well be relevant and good choices for your goals, and therefore can be built upon.

At this point you may be feeling a bit unclear of how to make the next step, so let’s recap and then lead into how to begin implementing changes:

  1. Look at the four stumbling blocks of proper hydration, vitamin and mineral deficiencies, low protein intake and low essential fats to see if one or more of these could be a challenge for you.

  2. Look at what you are current eating and estimate how much of each food type you are on average getting at each meal, or across the course of a day. This is your starting template and foundation

  3. Look at the How to fix a broken diet infographic resource and calorie control guide resources to see an outline of how much of each type of food you can be aiming to eat at each meal.

  4. Looking at your starting template, make a short list of what is missing or needs improvement from the stumbling blocks and infographic guide.

Implementing change - habit and skill practice

By now you should have a list of things you would like to implement or change. Lets say for example to see that you need to eat an additional one to two portions of protein each day, eat an additional three to four portions of vegetables and reduce your carbohydrate dense foods by three to four portions. You also eat a plant-based diet and know from blood testing that your iron levels are low. Each of those four things represent a nutrition target that may require one or more skills or habits to achieve.

To make a start, using the above example,  your first habit practice might be to take an iron supplement each day because it feels the easiest to implement right away. After a week or two of consistent practice you have gained momentum and you then aim to increase your vegetable intake. You start at lunch time by replacing the extra slice of bread you usually eat with two portions of vegetables at the work lunch room. You realize during the few weeks that you work on this habit, that you would like to learn more ways to prepare vegetables so that it would become easier to eat more vegetable portions at home. That then becomes your next skill practice (i.e. learn a new way to prepare vegetables for dinner). By default, you notice that by increasing vegetable portions, you have naturally reduced the extra portions of carbohydrate dense foods. This habit building process can continue then with protein portions.

As a general rule, choosing one very simple habit or skill practice at a time and working on it for a while (ideally more than a week or two) will allow you to both actually make it happen and also identify any obstacles that have been lurking unnoticed. During this time, practical skills like cooking, planning and preparing are often the most common practical obstacle to implenting changes.

To help inspire your meal ideas, here is the Stadifit cookbook with member and coach-inspired meals to try out:

At this point you will now have addressed those initial foundational nutrition targets and you will have noticed some changes and progres toward your goals. You will most likely be ready to fine tune things like portions and other goal-specific targets.

In the third and final part of this series, we will continue with the theme of habit and skill practice for implementing changes and the topic of fine tuning our approach with our outcome goals in mind. By going through the steps in this article, you will already be well on your way to reaching your goals in a sustainable way. Fine-tuning your foundational template further with your goals in mind, will then enable you troubleshoot and keep the steady progress toward your goals.

Lisa Koivunen
How To Take Your Nutrition To The Next Level for Better Health and Results In The Gym - Part 1

Nutrition can be a complicated and loaded topic, with many viewpoints and evidence for what appears to be completely opposing strategies. It can leave us with the feeling of being lost or overwhelmed with the sheer quantity of information and choices available. So how do we approach our nutrition in a practical, effective and actionable way that will actually work in the real world?

In this series of articles I will outline the approach that I take with my own nutrition and  with the people I work with in order to navigate through information overload and confusion towards implementing change that is effective and that lasts. While ultimately there isn’t a ”one-size-fits-all” perfect plan that fits absolutely everyone, there are some guiding principles and tools that can be helpful when deciding upon the best practices and changes that you want to make for your nutrition.

Part 1 - Asking good questions, paying attention to the answers and laying the foundation of good nutrition.

In Short:

  1. Good nutrition begins with clear goals and understanding what is important for you in order to navigate the noise of information overload.

  2. Armed with clear goals in the three goal areas of good nutrition (body composition, health and performance) you can play the Why Game to uncover the link between your current goals and your deeper motivations, values and identity. This self-knowledge will help you remain clear, consistent and committed to the process of nutritional change.

  3. Using the “How to fix a broken diet” infographic as a guide, familiarize yourself with the common areas everyone struggles with regarding their nutrition and begin developing the foundation for your nutrition i.e.

    • a) Identify and remove nutritional deficiencies

    • b) Adjust food amount and type and

    • c) Fine tune.

  4. Remember you are the expert of yourself, you spend 24/7 with your body and experiences, therefore have the final say.

Full article

When it comes to our nutrition, just like any other area of our lives, the most important place to start with is getting clear exactly what is we want or need. While this may seem like stating the obvious, I find the most difficulty I, or my clients, have with nutrition is when we are not clear with our goals and the values or priorities behind those goals.

With that in mind, here are some practical steps to go through to get around this problem:

1. What you want to achieve

Usually, when we aim to improve our nutrition, we do so in order to change or achieve something related to one of three areas

  • a) body composition i.e. lose body fat, increase muscle or a combination of both

  • b) Improve health and wellness e.g. increase energy, reduce risk of or address an existing illness and reduce stress

  • c) improve performance e.g. run faster, longer or recover more quickly.

Step one, therefore, is to get really clear about what it is exactly you would like to achieve in very concrete terms and, if we have more than one goal, prioritise in what order of importance your goals are to you

There are no right or wrong answers here; the only mistake I see at this stage is that of

  • a) not being specific enough and

  • b) not prioritizing what is the order of importance.

For example, writing: “I would like to have more energy” lacks the details that will allow you to take action and then know if the actions you take are working or when you have achieved the result you are after.

Taking the same example; here is how it could be more precise and prioritised: “I would like to have more energy that I can experience by:

  • a) waking up feeling refreshed in the morning and not needing to hit the snooze button and

  • b) by being able to work through the afternoon after midday without having the overwhelming feeling of needing to doze off to sleep.

  • Furthermore, I will have the energy so that when I get home after work, I will be both able and look forward to playing with my kids for the time before dinner that I have with them alone. This is my number one goal right now. I would also like to reduce my body fat by 3-5kg by summer and improve my fitness by being able to swim 1km at the pool non-stop (in that order).

 2. The "Why Game"

The next step is to take the goals you wrote down in step one and play the Why Game.

If you can remember the time when you were a kid, when you drove your parents crazy by asking “why” to absolutely everything….then you know the rules of the Why Game.

A quick summary of how it works: 
Take the goals you wrote down in step one and ask “why” you want those things or “why” those things are important to you at least three to five times. With each answer you give yourself, ask again why until you feel you have reached the fundamental reasons. “But why should I do this silly Why Game?” I hear you ask. Great question, see you are already playing the game.

The reason to play the Why Game is to dig into the real underlying reasons you would like to achieve what you have set for yourself. “But why?”. Because linking your goals to the underlying values and priorities that make up who you fundamentally are as a person will allow you to commit more deeply to the process of change. “And why should that matter?”. Because, aside from not being 100% clear about what it is we want with our nutrition, the next biggest challenge I see when it comes to our approach to nutrition is having goals that are not connected to either who we are fundamentally or who we would like to be. We then find ourselves at odds with our actions. If, for example, you have a fundamental value of family or friendship, and you try to implement a nutrition strategy that requires you to spend more time preparing food and less time with family or friends, you may find it difficult to stick with it. On the other hand, by recognizing your value for friends and family, you might adjust the nutritional strategy to include family or friends in the process e.g. involving your kids in the food preparation. It is of course still possible to get results and make change if you skip this step, but more often than not those changes or results are short-lasting or in the long-term don’t actually make you feel good. We also played a little bit of the Why Game in working through the concept, that hopefully illustrates its usefulness and power.


3. Time to get practical

Whew, so you have gone through arguably the most important two steps of taking your nutrition to the next level.

So now what? Now it is time to get practical and address the foundational areas of our nutrition. Before we worry specifically about the goals we have so painstakingly worked through in the first steps (we will get there), we can start with an overview of the bigger picture of the main areas that are most often a struggle before taking a looking closer to the specifics.

No matter how experienced we are or how much knowledge we have, returning to the absolute basics and then checking that we are being ruthlessly consistent with a few of those will get us well on the path to achieving the goals we have set out for ourselves, even if it doesn’t necessarily feel like we are yet following any “hacks” or “special tactics". In the guide How To Fix A Broken Diet”*, you will see the three steps of:
a) Identify and remove nutritional deficiencies
b) Adjust food amount and type and
c) Fine tune.

There is a lot to mentally “digest” in the infographic as it covers many foundational aspects of nutrition both directly and indirectly. In part 2 of this series, we will go through each of the three steps more deeply as well as the idea of how practical change is actually made once you have identified what it is that you want and need to do i.e. by practicing habits, skills and observing the outcomes as related to your goals.

For now, take time to look through the infographic and, if you have already done step one and two, begin thinking about which of those areas you would start with.

To close out part one of this article series, the most important thing to remember, when it comes to nutrition is that you are the expert about you! That is, you are the one who spends 24/7 within the house that is your body, and your experience is the most important factor in deciding if a particular strategy is working for you or not. Taking this responsibility for yourself, starting with going through a more thorough process of identifying what it is you want to achieve and why,  puts you in charge of the process as well as helps you quickly eliminate the ”noise” of information, media or that well-meaning friend or colleague who has the ”perfect” diet or other strategy that they swear will work magic for you. As I opened in this series, nutrition can be a particularly complicated and overwhelming topic. However, if you take away nothing else but the point of recognising your autonomy over your experience and what is right for you, you will notice an immediate change in how you approach your nutrition and the effect external influences have on you.

A practical example:

One day the news reports that a low carb diet is the best way to lose weight; then immediately the next day in the same news channel the benefits of getting enough healthy grains in your diet is reported. Then the day after your work colleague tells you how great they feel on the Keto diet. All of this, while interesting (and not necessarily wrong), doesn’t change or sway your patient, long-term and values-based focus. You know that after experimenting and noticing how you feel and look, having a morning porridge with fruit, yogurt and nuts is perfect for you. You also notice if you eat rice and bread more frequently and not timed around workouts, that you tend to start gaining body fat and feeling sluggish in the afternoon. You also noticed that when you experimented with very low carbohydrate Keto diet style eating that you felt terrible, so this isn’t something for you.

It is still important to have an open mind, pay attention to things around you that are important to you with your nutrition, but ultimately your experience and the results that you have measured in a way that makes sense to you, is the only thing that matters for results that last.

In part 2 of this series we will dig more deeply into the topic of fixing a broken diet and how to implement nutritional change with habit and skill practices, including some examples related to the common goals that we have.

* Note: How To Fix A Broken Diet is used under license from Precision Nutrition Inc. and may not be reproduced, transmitted, or otherwise used or reused in any way without the express written permission of the owner. Copyright © 2019 Precision Nutrition Inc.

Lisa Koivunen