Revival- End the year strong!

There are only 8 weeks left before we leave 2014 and enter into a brand new year.  Without a doubt, THIS is the season many fall off the fitness wagon and end up making December the “fattest month of the year.”  Weight gain sky rockets during the holidays and while we understand why this happens, we won’t let this happen without a fight!

We want to REVIVE your 2014 New Year Resolutions and make sure you greet 2015 feeling great about who you are and what you have already accomplished!

Mark your calendars because the 7 Deadly Sins of Fitness Challenge begins on Monday and will take you through almost until the end of the year!  You will get a new food challenge each week to TACKLE and STACK so that in 7 weeks you are eating as if bikini season was right around the corner.  We know there will be a few, worthy occasions where you will not and should not adhere to the challenges but your goal is to get right back on track the next day after those cheats are over.

In addition, you will be given a simple, no equipment workout to do at home or at Sweat.  We expect you to do this workout once a week and to keep track of your total reps.  Each week your goal is to beat your previous rep count.  Don’t cheat yourself by breaking form either!  Push to fail and rest for success.

Check your inboxes this weekend and Facebook for more details and updates.

Get your friends together, commit, and share.  Let’s do this!

Nov. 3- Sloth

Nov. 10- Envy

Nov. 17- Wrath

Nov. 24- Gluttony

Dec. 1- Lust

Dec. 8- Pride

Dec. 15- Greed

 

The Cookie Monster Within Us!

First and foremost, if you want to get a grip on cravings you HAVE TO eat properly.  There is no way around that and for our “Braking Bad” group this has been one of the most positive changes they have experienced.  Nothing beats the impact of balanced nutrition throughout your day.  However, we aren’t robots and life can be unpredictable so accept that no matter how “perfect” a day, week, or month you have eating wise, cravings will eventually surface.  This weekend I touched upon the topic of temptations vs. trigger foods with the “Braking Bad” group.

Trigger foods are any foods you enjoy that will create a cycle of intense cravings for several days after indulging in them.  They are not only hard to resist at the moment but under most circumstances as well.  Will power is under constant use.  To contrast, temptations are simply foods that you like and enjoy but do not cost you any or much will power to turn down.  Under normal circumstances where you are fed and fueled you don’t feel much need to partake in these items when they are near.  You can enjoy them and move on.

I have chips, M&M’s, Twizzlers, and loads of other pre-packaged snacks front and center in my pantry and most of the time even when I come home hungry, I don’t want a bite of them.  If I choose to have some, I do.  No guilt.  No binge.  No worries.

However, you will no longer find brownies, cookies, or peanut butter in my house.  These are treats that I do allow myself when I’m out to eat but do not have easy access to reach on a normal basis.  If will power is like a muscle, it will reach failure and I need my kitchen to be a mentally peaceful place, not a constant battle of wills.  Brownies, cookies, and peanut butter trigger true BINGES for me.  Remember The Cookie Monster?  That’s me!

To make matters worse, I enter what feels like a sugar detox for several days later where I crave the same binge again.  When I decided to treat my trigger foods differently from other temptations I was finally able to create a balance and make peace with these foods.

1.   Never buy them to bring home from the store.

2.   Never order these items in bulk no matter the discount.

3.  When out, choose to eat the very best of the trigger food.  It has to be WORTH IT.

No food is to be truly forbidden from your life.  If you completely restrict yourself from eating something you love, the mind games and misery begin. However, if you recognize certain foods that make you lose control and make your kitchen into a war zone where you are constantly exercising your will power, then step back, acknowledge the situation, and create a realistic boundary.  There is a healthy middle ground.  You just have to find it!

 

Good, Great, and Guilt

For those who don’t know or don’t remember, on Oct. 13th Sweat kicked off Braking Bad, Sweat’s first ever online nutritional coaching workshop led by the uber talented and experienced RD, Tammy Beasley.  We are two weeks into the program and our group of 15 can boast about big time breakthroughs regarding appetite, energy, and mindset.  Hot topic today…good, great, and guilt!!

95% of diets fail.  66% of those who have fallen off their “diet wagon” will actually gain back MORE weight than before.  Why?  The sexy diets out there kill your metabolism.  They teach you nothing but to acknowledge and love short term weight loss wins because those translate to multi-million dollar book sales.  $$$ is sexy.

Braking Bad is definitely about what and when to eat but has just as much to do with your mindset towards food.  Are you sad about good because great wasn’t achieved?  Do you feel guilty about each and every “bad” food you eat?

1.  Follow plan but there is to be no food guilt associated w/ a spoonful of ice cream or stealing a couple of fries off your child’s plate.  While you can view them as cheats, the reality is that it’s those small “permissions to let live” that create lasting fat loss change in the long run.  These small imperfections reduce food anxiety while satisfying a craving and will keep those big binges at bay.  Unless your goal is to be on stage in 12 weeks in a bikini competition, you do not need to sweat over every little bite of food.

2.  There is to be no food guilt associated w/ good in comparison to great!  Do you ONLY praise your child for making A+ marks?  If your child struggles in math and makes a hard fought B- are you disappointed?  Can I get a Facebook brag for a “grind it out C!!!”  If you spent most of this year over exercising and under eating and now find yourself making decisions, as Tammy says, “MORE OFTEN THAN NOT,” that leave your appetite down, your energy stable, and your binges at bay then you are on the right track.  You can turn that C into a B next time, as your skill power improves.  The C is a win and will create change!!

In short, a lifestyle change must match your unique metabolism, goals, and life’s schedule.  Once you have attained that, acknowledge that perfection is neither required nor to be admired.  Give yourself permission to live!

October @ Sweat

Two years ago, I thought I was opening up a business to help people get in shape.  I’d spent years at a traditional gym watching men and women avoid the weight lifting floor simply because they hadn’t a clue nor the time to learn how to work out efficiently and create changes.  I was sort of excited but way more terrified than anything else.

Luckily, I have a husband who is a dreamer and believed in me more than I believed in myself.  Today, I leave my studio each night feeling absolutely fulfilled.  I cannot imagine my life today without my Breakfast Club, my Brunch Bunch, and my Evening Warriors.   It is an absolute pleasure to watch my rookies understand proper movement patterns and accept challenges they once thought were out of “their league.”  And, to my veterans…sometimes my brain hits the rewind button during one of our workouts and I recall who you were and how you moved before you made Sweat a consistent part of your lifestyle.  I just am in awe of how far you have allowed yourself to travel…faster, stronger, healthier, and in love with the journey.

To top it off, I have a team of trainers that cannot be beat.  Christy Scott, Eric Knytych, Diane Snell, Cara Gilchrist, John Bruss, and Karen Doehrman are as different as night and day in what they train and how they train, but their talent, education, work ethic, and passion is visible day in and day out.  I cannot thank them enough for being a huge part of Sweat!!!

In short, October 16th from 5:30-7:30, I am not celebrating a business.  I am thanking each and everyone of you for trusting Sweat and believing in us.  We want you to stop by after work, eat, drink, shop, and enter to win several prizes along with friends and family.  Your hard work and friendships have meant a lot to us these past 24 months!!