Welcome to 1-3-1 Fridays, my weekly newsletter, where I reveal evidence-based strategies to get lean, strong, and create optimal health.
You'll receive:
- 1 reflection from me
- 3 ideas you can use
- 1 question for you
Let's dive in.
What's new this week:
Still not sure if tech is sending my letters into the ether.
If you could reply to this email to confirm that you're actually receiving your weekly 1-3-1 on Friday, that would be greatly appreciated.
If not, might need to keep troubleshooting.
ONE REFLECTION FROM ME
The past week has been hard.
We've had some personal challenges, which I'm not ready to share publicly.
It's been a tough week mentally and emotionally.
Giving myself space to process and feel has been something I've been working on for years.
It isn't easy.
But it's gotten a lot easier over the years.
Spending time in silence. In nature. By myself. These all help.
Grief is still grief. Sadness is sadness. Emotions are energy in motion and are meant to be processed.
If you don't, you stay stuck in them.
So I'm processing.
In other news, we're almost done upgrading our new website, logo, and rebrand.
Within a few weeks, you'll start to see changes and the upgrades I've been working my tail off on privately in the background over the past 6+ months.
It hasn't been an easy decision, but officially, our service will be called 'Zhanay Health'.
It's simple. Unoriginal. But unique to us.
So impossible for anyone to copy us.
Which is great because the health space in general is becoming more saturated every year. Even more so with everyone using AI to write their content, posts, and emails.
When everyone zigs, you zag.
So I'm grateful to have you here on the journey.
After 8.5 years of coaching others in their health & fitness, I love what I do.
It's why I started this journey in the first place.
Wherever you're at in your health journey, keep moving forward.
It's consistency that wins over perfection every day.
Lesson: Every day matters in your health.
3 IDEAS FOR YOU
I.
Your initial calculations are that - initial calculations.
Like all things in exercise and nutrition, the body will adapt to them. Getting your initial adjustments is important. It’s also useful to understand the principles of nutritional science:
The body constantly strives for homeostasis.
You change your calorie intake to change your body composition.
Your first adjustment is a hypothesis. You may need to adjust the numbers from your first calculation. This depends on how your body reacts in the first 2-3 weeks.
My recommendation here is two-fold:
- Be patient with your results
- Track your data diligently
These both go hand in hand. It's tempting to give up and cut calories when your macros seem off. But that's usually not the real issue.
Patience and data tracking are key to winning in fitness. They help you avoid yo-yo dieting and keep your weight steady over time.
This is how you win for life in health.
II.
I have a guideline I like to follow. It helps me estimate how long to keep someone in a deficit or surplus.
It's called the 4:2 ratio.
For every 4 months in a cut (deficit) or a build (surplus), return to your maintenance calories for 2 weeks.
Focus on the trends > fluctuations.
It is not perfect, but it accounts for metabolic adaptation. This tricky mechanism keeps the body coming back to balance.
This will help you plan changes. It’s great for deciding how long each fitness phase lasts.
III.
I believe trust is earned.
Which is why I invest hours each week in writing, speaking, and teaching to earn your trust.
The easiest way to spot fraud in the fitness industry is to test their knowledge and experience.
At the start of my career, I believed every nutrition claim. I used to think that cinnamon powder burned fat, that intermittent fasting made you shredded, or that training six days a week was the best.
So I've been burned more times than I can count by the industry that I loved.
It's what I wish I had 15 years ago when I first started lifting weights and changing my body composition.
ONE QUESTION FOR YOU
What would help you stay more active this month?
1 QUOTE FROM OTHERS
I.
"In fitness and in life, people agonize so much over what to do. I say, ‘just try it and see’. Doesn’t really matter what it is. Just try something. You can sort out the rest later."
- Dr. John Berardi
Love this time of year.
Have 3 sibling birthdays.
It's warmer out.
Grateful for Junes.
As promised, your 1-3-1 Friday in less than 5 minutes.
Until next week,
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