In this episode, Coach Alan Dyck discusses the common pitfalls of New Year's resolutions and emphasizes the importance of setting realistic goals. Alan advocates for small, manageable changes in diet and exercise to build sustainable habits. The conversation covers the significance of nutrition, caloric intake, and the role of exercise in achieving fitness goals. Alan also highlights the importance of mindset and offers insights into overcoming obstacles. He concludes with a recommendation for a 16-day cleanse to kickstart a healthier lifestyle.

Key Takeaways

• Many people set themselves up for failure with drastic changes in January.
• Starting with small steps, like eating breakfast, is crucial.
• Consistency in diet and exercise leads to long-term success.
• Women should aim for around 1,550 calories to start losing weight.
• Men can target approximately 1,850 calories for weight loss.
• Don't let the scale dictate your progress; focus on how you feel.
• Incorporating cardio should be gradual and manageable.
• Mindset plays a significant role in achieving fitness goals.
• Healthy eating is about quality, not just quantity of calories.
• The 16-day cleanse can help reset your body and kickstart weight loss.

Sound Bites

• "Small steps will build long-lasting habits."
• "Consistency is key in your fitness journey."
• "Don't focus on the scale; focus on how you feel."
• "For men, 1,850 calories is a good target."
• "Slow and steady wins the race."

Chapters

00:00 New Year, New Goals: Setting Realistic Resolutions

05:00 Building Healthy Habits: The Importance of Small Steps

09:53 Nutrition Basics: Understanding Caloric Needs

15:03 The Role of Exercise: Finding What Works for You

19:51 Mindset Matters: Overcoming Obstacles and Staying Motivated

25:12 The 16-Day Cleanse: A Kickstart to Your Fitness Journey

** READY TO KICK SOME ASS? **

The 16 Day Cleanse:

https://buy.stripe.com/6oE5nj6zweQm2xq3d3

Are you the right fit to train with Coach Alan Dyck?

https://ityxefxhq04.typeform.com/to/ubXMeqPh

Instagram: @coachalandyck