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Today we have a blog post by Rosencutter Ultra Fitness coach Dan Zwirlein on increasing compliance with a fat loss nutrition program.  Take it away Dan…….

                                            5 Ways to Increase Compliance For Fat Loss


The story usually sounds the same. A person becomes dedicated to training, they start to see good results and then what happens? They stall. Think about it, if you are consistent with your training then what could be holding you back? No, its not what you are doing in the gym; its what you are doing outside the gym that is killing your progress. For most people, this has to do with dietary choices and ultimately, lifestyle choices. Think about it. You spend probably around 3 hours of the week total at the gym putting in your sweat equity. So its only logical to think that the other 165 hours outside the gym is what is haulting your progress. It takes full dedication and consistency to reach your true potential and it is no different for reaching your fitness goals. Here are 5 ways to increase your compliance with proper lifestyle choices for the majority of the time that you aren’t spending in the gym.

1. Adhere to the 90% rule when practicing clean eating

Here is how the 90% rule works. Think about how many meals a week you are eating. At least 90% of those meals should be clean. So if you eat 5 times a day for all 7 days that would be 35 meals a week. Using simple math, you can see that you could have about 3 snacks that aren’t clean for the week. Now, that doesn’t mean your snack turns into a meal either; remember, one meal won’t effect much but getting into long term bad habits does.

2. Take pictures of all your meals

Before you eat anything take a picture of it. This will force you to think hard about whether or not this meal is getting you closer or farther away from your goal. It will be much harder to “cheat” if you consciously have to look at and think about what you are eating.

3. Practice your compliance as a group

There is nothing more powerful in helping to reach a goal then people who believe in you and support your goal. To make this work for your fitness goals, have someone practice clean eating and an overall healthy lifestyle with you. They say you posses the average traits of the 5 people you spend the most time with so why not a loved one? It doesn’t really matter who it is but human psychology dictates that practicing things in a group is easier than alone. So find someone to keep you on track and compliant while you do the same for them.

4. Keep temptation out of your house

One way to get side tracked is to buy things that will derail your progress. If you have things in your house like sweets, soda, and alcohol or what ever your vice is, its only a matter of time before you will break into them. However, if you don’t buy them, the temptation won’t be there. If you want a treat and it falls within your 10% meal, buy in a single serving. For example, buy one ice cream cone versus a pint. Remember, if there are things in your house now its better to just throw them away and get rid of temptation.

5. Make things really easy on yourself

Overhauling your lifestyle can be very difficult, especially if you are taking on new things all at once like trying to practice clean eating and starting a new training regimen. So make your goals small and as easy as possible. For example, your goal could be to lower your daily soda intake from 5 to 3 or it could be increase the amount of sleep you are getting by 30 min each week. Making goals that you can actually achieve creates positive momentum which is important to keep progressing forward. A lot of times people will try to change everything at once and after a month they stall and return to old habits. By making small goals that are attainable and progressing slowly it allows behavioral patterns to actually change, which in turn increases long-term compliance. Think about it. If you make small changes from week to week or month to month, those small changes then turn into big changes over long periods of time IF you stay compliant. By making goals easy it will make compliance more likely.


Now, go and try to implement as many of these tips into your daily routine as you can. But remember, like I mentioned in the last tip, start slow and see your progress increase. The ultimate goal is long lasting change.

Want help with this and getting your training set to get in the best shape of your life?  Come join our transformation challenge and summer RufCamp classes and get started with a chance to win $1000.

Transforming your body is not as hard as many think it is; at least from the standpoint of figuring out what needs to be done to make the transformation. Does it take a lot of work? Yes. Does it take discipline? Yes. But is it hard to figure out how to do it? Without professional help, it can be because of all of the misinformation out there. With the right help, its as easy as following the gameplan that is put in front of you.Strength training and conditioning with a properly designed, balanced out program that is intense enough to give your body the stimulus it needs to change, along with sound nutrition to help facilitate the changes that your training wants your body to make is exactly what is needed. If you have it all in front of you, all you need to do is put the work in and follow through. If you had this kind of guidance and help, could you make some amazing changes to your body, mind and life? What if you had the chance to win $1000 while doing it?Well, this summer you can have this chance and you can have the guidance you need to transform your body and life. Research is clear: when you make positive changes in your body and you get stronger, leaner or more muscular, and get rid of aches and pains, it has positive effects on every other aspect of your life: Your confidence, your relationships, your sex drive, your work performance and your daily motivation to live life to the fullest.

So if you’ve been desiring to make a change in your body and your life, this is the perfect time to do it. Beginning in June, our 2013 Summer Transformation Contest will begin. With a grand prize of $1000, a second prize of a free month of training and a third prize of 2 free manual therapy treatments, you will have more motivation than ever. While these prizes are all great, the real grand prize will be a new and improved you along with a more positive and more productive life. So contact us today and come do it!  Don’t believe its possible? You could make a transformation like this!  And this did not come with the added motivation of a $1000 prize!  Check out some others on our testimonials page and search our blog for even more! Take the jump and change your life!

Single leg stability and control, the ability to resist pelvic and rib rotation and strong and solid hip flexion are 3 very important components of an effective runner. They are also 3 very commonly missed components when it comes to a strength program for runners. Here are a couple of great exercises you can throw in to help your running performance.

2 to 3 sets of 8-15 reps towards the end of a workout work good for these depending on what you are trying to do.
Maintain good shoulder posture, stay tall and keep the down hip extended as you flex the working hip. Control the lowering. The angle and range of motion can be changed to be more specific for a sprinter versus a marathon runner, etc. with a sprinter having a much higher degree of flexion than a distance runner. 

2-3 sets of 5-8 reps towards the end of a workout work well with these. Grip the floor with your foot/pull your arch up, get tall, hold the handle straight in front of you for a 3-5 count and repeat. Be sure to get a good breath in through the nose before pushing out to get good stability from the diaphragm. Exhale through the mouth between reps.  Everything from the shoulders and ribs down to the foot should engage to help keep you stable.  These also work great to clean up any difference in abilities side to side. If you haven’t done double leg, half kneeling or tall kneeling holds, definitely do them first and work your way up.

These exercises actually work well for many sports, since most sports involve running and single leg components.