Monday, June 29, 2009

When Diet + Exercise Don’t Equal Results

I am so excited to bring a guest poster to you all that is has fantastic experience in whipping people into shape. Her blog is awesome so be sure to check it out as part two of her post.

Amy writes at She is a certified personal trainer and fitness boot camp owner. Her blog features workouts, news, recipes and tips for motherhood and beyond.

When Diet + Exercise Don’t Equal Results


Are you doing everything “right” but not reaching your goals? You eat well and exercise consistently and still not getting the results you think you should. You put in the time on the treadmill and brown-bag your lunches, but still don’t see a difference?

After working with hundreds of women through personal training and running fitness boot camps, I’d like to share with you some reasons you may not be getting the most out of your efforts.

First, take this quiz to find out how likely you are to be getting maximum results. Be honest and answer every question before checking results. This isn’t meant to embarrass you or “call you out” on anything. Instead, it’s meant to educate you on what is helpful and what isn’t, even when we think we’re doing everything “right.”

1) When I finish a hard strength workout, I:
a. Can’t think about what it’ll be like to blow dry my hair
b. Look to see if I’ve finished in time to squeeze in a Spin class (or kickboxing class or run)
c. Kick myself for forgetting to use heavier weights (again!) but remember last time I did, I bulked up

2) When I’m really on-track with my eating, I aim for:
a. Maybe about 1500+ balanced calories, more if I’m exercising
b. Salads with plain chicken breast for most meals
c. One big meal and try not to snack the rest of the day

3) My favorite healthy snack that satisfies cravings is:
a. A handful of nuts and a piece of fruit
b. A fruit popsicle
c. A diet soda and 100-calorie snack pack of Oreos

4) My workout is most like:
a. Um, mine
b. This month’s Shape Magazine celebrity cover model
c. Gwyneth Paltrow by Tracy Anderson

5) The last time I changed my strength and/or cardio routine was:
a. What routine? I switch it up constantly
b. About a month ago I started doing intervals
c. I’ve been doing the same run (elliptical/Spin) workouts for a while -- why fix what isn’t broken?

6) After I’ve had dinner and get (my family) settled in, I usually:
a. Hit the hay. I’m tired and like to be fresh for the morning
b. Watch a little TV to unwind, read a couple blogs then go to bed
c. Go online, answer emails then get hooked on a show and fall asleep in front of the TV -- it relaxes me

7) When I plan to exercise, I follow-through:
a. 90% of the time. I schedule it in my day, but sometimes things come up
b. Around 50-50. I just don’t have time to exercise every day
Rarely. Something always comes up. Usually someone else needs me or I’m too tired. I find I do better when I’m spontaneous

8) When I finish exercising I feel:
a. Exhilarated and refreshed. I know what they mean by “endorphine rush”
b. Relieved and pleased. Even though I didn’t want to, I got out there and accomplished something
c. Tired and irritable. I don’t even want to think about my next workout

9) When I’ve eaten too much, or too much of one thing, I:
a. Acknowledge it to myself as a fact, and then think of (and do) something to ensure success next time
b. Remind myself that my friends ate twice as much (and they don’t even exercise)
c. Vow to exercise an extra 30 minutes over the next 2 days

10) I know I’m getting more toned and in better shape by:
a. Trying on my favorite pair of jeans
b. Looking in the mirror. Without any clothes on
c. Stepping on the scale. Numbers don’t lie

* *
Tally-up your answers: As, Bs and Cs.

If you answered mostly As: You are well on your way to getting the results you are after. You make good choices based on current research and have the willpower and internal motivation to push yourself.

If you answered mostly Bs: You have a great base of knowledge and habits to work with. Take a look at some of the “A” answers for ideas on improving your routines. You will probably notice improvement in your results if you make a few changes.

If you answered mostly Cs: You are doing the best you can with the info you have. Take a look at the “A” answers for ways to bump up your results. The good news is that even following a few of these suggestions will make a huge difference!

* *
Each of these questions corresponds to a reason you may not be seeing results (there are 10). Head over to Feasibly Fit Mom for “10 Reasons You Aren’t Seeing Results.”


  1. Excellent assessment tool! Thanks!

  2. Oh my gosh that picture just reminded me of the horrors of being called up to "show my work" on the board! Ahhhhh bad childhood memories! Haha. Um, anyway... great post! This is a helpful quiz :)

  3. Amy ~ Thanks so much for doing such a fantastic post. I learned a bit about myself as well and I LOVE your site too!

    C.G. ~ I agree - it's an awesome reality check.

    Anne ~ LOL to your childhood memories - funny!

    Janetha ~ I know - she did an awesome post - I need to have her write more for me :)