I get asked a lot about different programs. Jenny Craig, Nutrisystem, Weight Watchers, keto diet, Atkins, Mediterranean diet, intermittent fasting, Beachbody, Les Mills and so on. Usually the question is “which is best?” or “what do you think of (fill in blank here)?” Here is my tried and true response.

The best plan is . . .

The one you will stick to! Sorry, I am sure you were looking for something more direct, but it isn’t that simple. For example, I have Crohn’s disease, so I preach all day to my clients about making healthier foods swaps like whole grain bread over white bread. However due to my health issues I am unable to take in a lot of fiber so I can not always choose whole grains over more processed versions. This means plant-based diets, paleo diets and others that call for a lot of whole grains, nuts and seeds do not sit well with me. In fact, if I were to eat nuts, seeds and whole grains I would end up in the hospital with an intestinal blockage. Now that isn’t to say switching from potato chips to peanuts wouldn’t be a better option for you, but it is not the best option for me.

The other piece to consider is the length of time. What is your goal? A lot of clients come to me wanting a 90-day quick fix so they look good in their bathing suit on vacation, in a wedding dress or for another upcoming event. They want me to suggest cutting all the carbs for 90 days and ramping up the exercise. If I am being totally honest, IT WORKS. For the 90 days. Then immediately after the event they go back to their old eating habits and skip the gym due to burn out. Then the cycle repeats when the next event comes along. This is YO-YO dieting at its best.

My best advice is to stop the cycle: don’t diet. Diets don’t work. Eat according to your needs. To do this I have a process:

1) Calculate your metabolic needs for the day. A person who sits at a desk all day has a different caloric need than a person who lifts heavy at a construction site all day. Figure out what your needs are so that you have enough energy to get through your days.

2) Practice mindful eating. Change your habits so that you focus on what you are eating when you are eating it. Do not eat in front of the TV, computer or while performing other tasks such as working. Help get your mind in tune with the rest of your body.

3) Make small changes. Switch from soda to tea and water, from potato chips to peanuts, from white bread to wheat. Make those small changes over time: don’t deprive yourself anything.

Once your diet, mind and body are in balance you can adjust your output and ramp up workouts. If you are now feeling better because you didn’t over or under eat you may find motivation to get up and get moving again. But this might mean tweaking your intake because you will need more energy to power through a though workout.

Diet needs to coincide with your exercise program. So which exercise program gets me the best results? Again, the program you will stick to! Find an activity you enjoy so that it doesn’t feel like a chore. Unless you are competing in something such as a specific sport or bodybuilding competition then exercise should be enjoyable and something you want to do. If I am being honest people training for sports and competitions may not always enjoy the workout, but it is literally part of their job, and just like us they have days they would rather call in sick. For the average Joe, exercise is a way to get up, get moving, get in better shape and feel better. Find something you like. If you hate running, try swimming. Want to lift but don’t know how to start? Join a small group, a class or get a personal trainer to teach you the basics. Have a lifting routine but it is getting repetitive and boring? Research new moves or again hire a trainer to help you develop a new program you can do on your own (commonly referred to as an exercise prescription).

We as humans are constantly in flux and we have an amazing capacity to adapt to change. That change comes easier when we are in tune with our bodies. Taking this approach to your diet and exercise programs means you will be able to sustain this over a lifetime. Anyone trying to sell you a 30, 60- or 90-day program to your best body now, might get you there in the short term. But what happens on day 31, 61 or 91? Did you learn habits that you can maintain for a lifetime? Did you learn how to navigate setbacks? Do you know how to adapt when things like COVID 19 shut down everything around us? Probably not.

This is where health coaching comes in. During health coaching sessions you are in control. You are the player out in the world making the decision. A health coach’s role is to provide support and help you look at all the options so you can make the best decision. In my practice I do offer a variety of programs such as:

· 30-day sugar detox - If you know that you have a sweet tooth and sugar is holding you back from achieving your goals, then a 30-day program to help you cut your sugar back to a healthy level might be great. This is not a “quit all the sugar right now” program.

· 7-month extreme weight program – This program is specifically designed for individuals with health concerns with 100+ lbs to lose. It is a great beginner program to help kick start some healthy habits.

· 1 Year coaching program – this is a program to build a foundation for the rest of your life. It covers everything mentioned above, calculating your needs, mindful eating, making healthy swaps, developing customized exercise plans, and learning how to sustain healthy habits.

· month to month coaching – this give you the option of receiving guidance when you need it and stop it when you don’t. This is great in times of crisis, injury or making a new adjustment.

For more information on programs offered visit my website www.wollertonworkout.com or email me at megan@wollertonwellness.com.

WOLLERTON WELLNESS