Stubborn Body Areas

Oftentimes, people will email me about a “stubborn” area they are having a hard time slicing and dicing.

Back, shoulders, and triceps are the top three upper body areas I most often hear about so I wanted to offer you guys some tips on how to get these areas to budge and invite anyone to take their FREE WEEK at sweatlocal and learn how to put all of this into action.


Yeah, yeah, yeah… I know you’re busy so you want a “full body” workout all the time cause it makes you feel like you’re getting shit done.


And you are, of course, but if you want to cause THE MOST CHANGE in a very specific area, consider dedicating one to two workout days to slice and dice it.


Full body days are great, for sure. We have them here at sweatlocal but we are also unapologetic about not succumbing to the popularity pressure of constant full body days.


We know people come here to get #HotHealthyHappy and that means having dedicated arm days, leg days, glute days, and even hammering out chest and back, shoulders and triceps on certain days of the week.


Yes, an ENTIRE workout session dedicated to pumping massive amounts of blood into certain muscle groups, a full 20 – 40 minutes to overloading one specific area and sending the necessary hormonal signals to the body that these muscles are going to be required to do more than before.


One of the things we spend a lot of time coaching is form. And that, in part, is to keep everyone safe and injury free, of course…


… but it’s also because most people come our way UNABLE TO OR UNAWARE OF how to isolate muscles during a workout.


The bicep curl is a classic example.


Folks will go super heavy and actually end up using their shoulders and hips to bring the barbell up to their chest rather than keep their shoulders still, elongate their biceps, and lock their hips into place so that the bicep becomes the only muscle able to pull.


For sure, you’ll pull less weight per rep but each movement will be done for max EFFECTIVENESS and you can finally boast those Popeye biceps you’ve been coveting :).


If you’ve spent a lot of time in the gym with very little change, this may be a big reason why you just can’t seem to sculpt out that “problem area.”


  • 3. VOLUME – High rep or heavy????

You have to FORCE muscles to change and TOTAL VOLUME is the name of that game.


Volume = sets x reps x weight


There are so many ways to create volume!!!!!! Don’t get “stuck” and dogmatic about “the best” way.





3 sets x 15 x 95 = 4,275 lbs lifted

5 sets x 5 x 135 = 3,375 lbs lifted


You’re working hard for both but which one did you actually LIFT MORE???? The lighter weight.


With that said, if you’ve been doing 3 sets of 15 at 95 for a damn year, then there’s no way your body is going to change more than it has already!!!


Your body has done and adapted a LONG ASS TIME AGO! Which means we’re on to #4…




Don’t wait for a particular weight “to get easy” before bumping up to the next level.


Spend 6 -12 weeks grinding out a particular resistance and then, go up. Even if it’s just for ONE SET.


Folks forget (or don’t understand) that PROGRESSIVE OVERLOAD doesn’t mean you need to do all 3 sets at the same weight.


You can do set #1 at your comfy. Set #2 at your next level and depending on how that feels and how well you were able to maintain form, go down or stay at your next level for Set #3.


Make it a game to do a few more reps at that next level each time you do that movement.  You’ll be surprised just how impactful focusing on progressive overload can be.




Before I get a bunch of emails telling me “the value of cheat reps” and the value of 5 sets x 5 at 135 or 165, know that I’M IN COMPLETE AGREEMENT.


The body is amazing and complicated AS HELL.


The goal of this post is NOT A COMPREHENSIVE one but to help people NAIL THE BASICS and nail them CONSISTENTLY over a 4 -12 week period of time which is important for change to take place.


We all know… one workout done well, won’t change a damn thing.


Finally, take a good hard look at intensity.  How hard are you actually working???  Like REALLY working?

How often are you phoning it in?  How often are you NOT doing an exercise because “it’s hard” or “you don’t feel like it” or “you’re not good at it.”

One of the reasons people adore coming here for their workouts is because hands down, the decision of intensity has ALREADY BEEN MADE FOR THEM.

They’re going to get more sets, more reps, and lift more weight in less time here than if they were working solo creating their own workout.

There’s no avoiding that delicious, humbling BURN that is actually NEEDED to create change in the muscle.

Long story short, if those shoulders or triceps just don’t seem to be coming in, evaluate

  1.  your body splits
  2.  if you’re isolating vs. just moving weights around hoping something good will happen
  3.  Are you getting more volume in than you were 4 months ago?
  4.  What are you doing to progress?
  5.  Are you consistently working in that “trouble” area
  6.  And how intensely are you hitting that spot?

If you need help putting all this together come take your your FREE WEEK at sweatlocal.    


How To Do Fitness On Vacation

Travel is a NORMAL part of our work and family life.  More often than not, I see folks peg their vacation plans as a “bump in the road” or a kink in their fitness journey so I wanted to focus on the ADVANTAGES behind not being in your normal gym element.

  • 1. JOJI – The Joy of Joining In

Most folks have heard of FOMO – the fear of missing out – but it’s lesser known cousin, JOJI, is a major travel/vacation win.

If you’re normally a fitness fanatic, love a scheduled regimen, a never go “off plan,” opening the door to JOJI is an act of SELF RENEWAL, not SELF SABOTAGE.

You see, for those who love to feel “in control” (that’s me!), it’s important to balance out our love of certainty with periods of go-with-the-flow uncertainty.

It eliminates burn out and allows us to reestablish that it is “I” that’s driving the habit vs “the routine” that controls us.  It opens the door to exploration of new foods, new goals, and wonderful memories with family and friends!!

Our normally regimented lives will be there waiting for us when we return.  The opportunity to celebrate won’t.  Take advantage of JOJI!!!

  • 2.    Elasticity for the Win!

Okay, so maybe you’re not that regimented so a week’s worth of JOJI is literally going to be what derails you completely and it will be another 6 months before you reestablish any sort of routine…

I got it.  This is certainly true for many people and I actually see your ability to normally go with the flow as a HUGE travel advantage!!!

You already know the importance of being bendable, elastic, and flexible with your plans.

You enjoy structure but know how to be flexible with what life presents you at the same damn time.  You Rock!

If this sounds like you my #1 piece of advice is to realize that getting the workout started will be the hardest part.  Once you’re in the gym doing the thing, you’ll feel great, you’ll crush your workout, and proud that you stuck to your normal.

Get past the feeling of not wanting to hit the start button and you’re going to coast!

Vacation/Travel does not need to be the thing that throws you off course.

3.  “X” Marks the Spot

Vacations are a kick ass motivator to GSD.  Treat those suckers like the thing you’re training for.

Some people need a 6 – 12 week motivator, an ends to a means, a thing that they are training for in order to bump their fitness up on the priority list.

I know for me, my 10 year high school reunion provided the 6 week jump start that literally changed my friggin’ life.

I didn’t want to “look frumpy” so having this date and desire in mind sharpened my focus and I began to lift weights and watch my nutrition.

While having a lifestyle goal is certainly commendable, that alone would never have gotten me to jump on a fat loss bandwagon and follow through with my intentions.  I needed the short term win first!!!!!

So… instead of starting “after the vaycay” … take a look at your calendars!  When’s the next trip?

Count backwards 6, 8, or 12 weeks.  Set your workout and nutritional goals for JUST THAT TIME FRAME. It’s okay not to look that far ahead!!!!

You can worry about the rest later.  After vacation 🙂


Need some help building a workout plan that you actually like, works for you, and makes you #HotHealthyHappy? Schedule your free week at sweatlocal! 


EmpowHER Workshop – Discover, Define, Defend Your Boundaries

I’m going to tell you a story.  I’m not proud of it.  In fact, I am the grand coward, an elephant afraid of a mouse.


And while it would be more comfortable to talk about empowerment at moment where I am a woman standing her ground and facing her fears, that superwoman cape is fake.   I have a hidden when asked to lead.


To understand the EmpowHER Workshop and it’s impact, it’s important for you to SEE me at my weakest so that you understand why I’m a woman hungry for better.


Everything changed for me in college when I found out my friend had been beaten by her boyfriend.  A boyfriend who also happened to be my close friend.


Until that day, I would have sworn that when asked to take sides I would have chosen the victim.  How could I not?  I’d experienced sexual assault.  I knew the shame.  I knew the fear.  I had first hand knowledge of what it meant to be both believed and ignored.


I’d spent hours of my life questioning my behavior, replaying the moments prior, and wondering what I’d done “to ask for it.”


It’s almost inexplicable, today, how I chose the perpetrator.  Despite my past, in the end, I picked the person who offered me what the victim could not – The opportunity to live my life as if nothing were different.  


In a defining moment, I shrunk when life asked that I expand.


So while, today, I can shout, “NEVER AGAIN” it’s because I saw my mistake as a clear violation of my values and needed to understand why I had found it impossible to take a stand.


What I DISCOVERED were layers of false narratives about pretty, little, mild, pure and damaging ideas surrounding perfection, image, loyalty, being liked, being admired, and falling into line.


Today, I am unwilling to pass on these beliefs to my daughter and refuse for my son to passively absorb them.

I rise up to the bar that empowers my baby girl and all women the freedom to DEFINE female outside of confinements that keep her quiet, small, and in line.


  • That has meant purposefully using adjectives like big, strong, and heavy to describe myself and other women positively.
  • Letting the rolls on my belly be seen at sweatlocal and on social media because something as simple as NORMAL defies the impossible physical standards we are asked to reach.
  • Openly speaking about fitness in the context of sexiness and not just health because I can create both FOR myself instead of as an offer TO someone else.

And now, in 2018, The EmpowHER Workshop. … Because it’s time for me to stop talking and for all us to EMBODY the woman we dream our daughters to become.  A woman living in alignment with values she has defined for herself and is unwilling to apologize for standing up when those boundaries are crossed.

I hope you join us on April 15th from 2 -5 pm as author, speaker, and activist Erin Brown leads us through a transformative evening of introspection and empowerment. 





Fail or Flourish – 6 Ways to emBOLDen your Resolutions

If only 8% of those who make NY Resolutions actually keep them, why do we still make them?

Because a fresh start is SEXY!

Because a clean slate is REFRESHING!

Because despite the madness of the holidays, we still want to accomplish BIG THINGS for our health & hotness!

And even though, technically, any day and time is “the perfect time to start” there is an undoubtable STRENGTH IN NUMBERS!!!!

I mean, it’s one thing to be “the weirdo” at lunch with tupperware filled with veggies and protein and a whole different ball game when your whole work crew is exchanging recipes and snack hacks like it’s the latest gossip from TMZ.

There’s nothing to trigger you to get the hell out of the office than seeing 20 of your closest buds slinging workout bags over their shoulders as they leave 5 minutes early cause it’s leg day, traffic is brutal, and they don’t want to miss class.

Hell to the yeah NY Resolutions are BADASS!

But somehow it’s become cool on social media to poo poo all over people’s plans.  Like it’s a bad thing to have caught a nasty case of the motivation bug and we are to doctor people back to a “just be ordinary” diagnosis.


Maybe I’m the last coach on earth who adores NY Resolutions (and magical unicorns, rainbows made of glitter, and pet dragons) but ya’ll we UNDERESTIMATE the shit we can do in a year.

We fill our days with a “to do” list filled with STUFF that’s meaningless and forget where the hell we actually want to go.

The New Year’s REMINDS people of THEIR BEST LIFE and TRIGGERS them to take ACTION!!!!!

It’s an AH-MAY-ZANG thing to watch!!!!!!

So the goal of this blog post is, in part, is to give every New Year’s Resolution champion a big virtual CARE BEAR STARE because there’s way too much negativity out there trying to rain on your parade.


Secondly, I want to arm you with 6 BIG TIME NY RESOLUTION TIPS that will help you STRENGTHEN AND STRUCTURE your 2018 goals for major results!


Seriously.  You are a badass.  You can do anything you set your mind to.  But unless you’ve been given 6 months to live, then it’s going to be a BIG DEAL for you to SPREAD your goals out.

I like to buy a cheap calendar and pick a date to have my goals accomplished.

For example:  By August 2018 I have an organized house.  By May 2018 my white summer shorts snap and zip comfortably.  By November 2018…

This then snowballs a bunch of questions… If I want to have a clean house by August, what am I responsible to have accomplished by July? by June? by May?

This creates monthly action steps because August FEELS really far away in January and that can cause PROCRASTINATION… the New Years Resolution CANCER.

So if my goal is a clean and organized house by August that means in July I can take the whole month to clean out and organize my kitchen… from light bulbs, cabinet clean out, floor boards, throwing away tupperware that no longer has tops etc.

Then June I can hit both the kids bedrooms.  One kid gets the first two weeks of the month and the second the last half.  I’ll give away toys, clothes, clean out drawers, discover disgusting things under the bed, etc.

Then I keep working backwards to January and that tells me exactly what I need to be doing NOW.  Those tasks get added into my daily/weekly bullet journal so I see them in front of me daily.

Same process with fat loss by the way.  May 2018 can feel really far away so if you’re looking to trim down, REVERSE ENGINEER your goal giving yourself specific tasks along the way.



So, it’s January and you’re in the midst of a major fitness high!  Congrats.  By all means, take advantage!!!

However, what comes up, must come down so expect the frenzied love of all things burpee, lifting, running, and yoga to taper down.  It’s natural.  It doesn’t make you a loser.

Focus is finite and motivation is not be taken for granted.

As you reverse engineer your goals, schedule the biggest and hardest tasks when you know your motivation will be highest and schedule less during the lows.

Think about it.  The pools open in May.  You may not get as much done in February or March but, by golly, expect your April and May to be another mini NY Resolution party.  Get your schedule and life in order so that you can take advantage of that motivation burst as it nears.

3.  BUILD ROUTINE (without losing flexibility)

Routines are what keeps us in check when motivation is gone.  They are comprised of a complex mix of habits and discipline.

Habits are tasks done through automation.  We hardly think about what we’re doing or why.

Discipline, on the other hand, takes awareness.  There is thought, energy, and sometimes even grit to get us to do what we know we need to do.

Both are essential when accomplishing goals and we need them.  However, don’t forget to keep a healthy dose of problem solving flexibility.  There are several ways to get tasks accomplished.

Keep your eyes peeled for those opportunities.


You’re going to get things wrong sometimes.  By now you’ve seen enough fitspiration to know fat loss or physique change is not a linear process.  It’s messy.

Expect missteps but LOOK FOR the source of the mistake rather than ruminating over the bag of chips you ate last night or the 2 missed workouts of the week.

Your focus is in locating where the breakdown began rather than the aftermath.

When did I first start to crave or feel tired?  Why did I react in such a strong way?  Do I often react this way?  Is this the first time?  What parts are in my control?  How can I behave differently so that this does not repeat or, at least, happen less?


If you FEEL the enthusiasm in January b/c “everyone is out to get fit” well yeah, that’s kinda what’s it like when you find your perfect workout spot.

We see it all the time at sweatlocal… when you’re down and wanna quit, someone else is having their up day and they pick your ass up and take you along their workout high for the day.  Or vice versa… your kick ass moment is exactly the day someone isn’t even sure they can make it through the warm up.  They “borrow” energy from you that day and crush it on a day they would have quit on their own.

Oh, and in case that doesn’t work… well there’s your coach, who’s watching, driving the workout, and has done all the think work for you.

Yo ass is not getting bailed out.  You’re gonna get this workout in and get it in right!


One thing that’s great about visiting and revisting your NY Resolutions is that they HELP YOU SAY NO to stuff you don’t even really care about!

I mean, it’s not that the things that are eating away at your schedule aren’t great but maybe they just aren’t for you… right now.  Goals and resolutions keep us GROUNDED.

This month you might find yourself with a schedule that feels really tight and with little room for your gym time and meals, but I highly encourage you to EMBRACE YES on the things you love and adore and BEGIN to purge and SAY NO to things that DO NOT bring you closer to YOUR BEST LIFE!!

So… go forth with your bad self and proudly rave about your New Year’s Resolutions!!!  They’re a good thing… a damn right marvelous thing.  Don’t let the cynics and skeptics lead you to believe you can’t make this YOUR BEST YEAR YET!

Thank you for reading, for being a part of sweatlocal, and if we’re not already part of your health and hotness, feel free to touch base w/ me directly anytime. or join my newsletter Sweat Unfiltered.

The Year of Bold

It’s absolutely insane that sweatlocal has been in existence for over 5 years and it wasn’t until this Fall that I sat down to write our EXACT mission and vision statements.

You see, I’m a free thinker when it comes to business (and fitness) and so I outwardly reject or at least QUESTION a lot of established norms.  

Take the phrase, “It not personal.  It’s just business.” for example.  It’s often used to make hard decisions land softly except uhm… no… we work with and for humans.

It’s all mother effin’ personal!!!!

Business decisions impact PEOPLE and PEOPLE impact business.  I believe losing sight of that connection diminishes your services, creativity, hospitality, influence, and impact. #peoplematter

Well then, I guess that means I must embrace the idea that “The customer is always right?” 

Except… NO to that too. 

The client (and I hate that clinical word) ALWAYS HAS A VOICE and a DIRECT AVENUE to communicate with me but there are lines that CANNOT be crossed and that are not up for negotiation.   

Touch a trainer or another client inappropriately, refuse to work next to someone because of their religion, the color of their skin, their physical abilities, their sexual orientation, then that client is actually NOT RIGHT, should be called out on it, without any regard to losing their business.  

There are lines in the sand that we ALL have to draw.

And while I’ve always KNOWN and been COMFORTABLE with these out of the box operating procedures, I have come to understand that without your mission, vision, and principles explicitly written you can get LOST or off course in the middle of a big storm.

  • You must be CLEAR about your destination BEFORE the disruption.

  • You must be CONFIDENT with your navigation system BEFORE the surge appears.

  • You must be ANCHORED to your principles and values to hold on to your integrity because the RIGHT THING is often the HARDEST THING TO DO.

And so as #leggo2017 began to come to a close, I took a major deep dive into the very essence of our existence and I came out of that reflective process ENERGIZED, DRIVEN, FOCUSED, and EMBOLDENED like never before.

2018 is THE YEAR OF BOLD, as a result.

I’ve got some things on our 2018 agenda you may not be expecting but you’ll soon not forget.

Several things are in the brewing stages as of yet, but THEY WILL HAPPEN.

And so before all those things come to light, I wanted you to SEE and KNOW EXACTLY what we’re after, where we are going, and the values we bring to the table. 

Here is our road map and our anchor.  

sweatlocal mission:

We exist to EMPOWER and CONNECT each person with their inherent strength so that they can live their best life.  

sweatlocal vision:

We envision a world where people are unafraid to tackle life boldly.  

sweatlocal principles and C.O.R.E values

  1. Radical Truth – the personal freedom to show up in this world exactly as yourself and know it is exactly enough.
    1. Courage in the face of rejection.
    2. Ownership of strengths and imperfections.
    3. Respect for ourselves and others.
    4. Effort, because while RADICAL TRUTH is simple, it’s often the hardest thing to do. #dothehardthinganyways
  2. Radical Accountability – Outcomes are a direct result of our own actions and inactions.  
    1. Courage in the face of consequence. 
    2. Ownership in actions and words.
    3. Responsibility because we are 100% responsible for what happens and doesn’t happen to us.  (Don’t worry that someone else isn’t taking their 100% responsibility.  Eyes on your own damn paper!)
    4. Effort – You are in control of yourself and no one else.   Blame is disempowering.  
  3. Radical Resilience – success is paved by mistakes well handled
    1. Courage to take action despite fears.
    2. Ownership – It’s not about never making a mistake, it’s about what you do next. 
    3. Reaction – You cannot always control your circumstances, but you always control your reaction to them.
    4. Effort – While failures are inevitable effort decides if you fail up or fall down #getgritty

I’m proud of what you see above.  (Radical Truth)

I’m sad it took me 5 years and some madness to realize the potential and progress I was leaving behind too.  (Radical Accountability)

But, I’m insanely excited for what is to come! (Radical Resilience)

A quick heads up… my newsletter sweatunfiltered is usually where I reveal most of what’s coming first.  I love my Facebook and Instagram but my newsletter gets the goods and is always in the know first.  If that appeals to you, cool.  Join below.  If not, that cool too 🙂


25 Books That Will Make You a Better Human in 2018

If you know me, you know I’m a HUGE nerd and PROUD introvert.

For me, reading, solitude, and thought are the ULTIMATE acts of self care.  In fact, I purposefully set an alarm a full 90 minutes BEFORE anyone in my house will even THINK about waking up so I can commence my morning ritual of

  1.  Coffee – cause, duh… it’s life.
  2.  Candles – sets the Zen tone I’m wanting (recent new upgrade)
  3.  Book – cause reading quiets my fast paced brain that wants to immediately dive to work.
  4.  Bullet Journal – to organize my thoughts, ideas, and responsibilities

No t.v., no iphone, no email, and NO NOISE is allowed until 6:30am!  (And on the mornings I coach at 5am, I STILL get my reading time in!)

Reading is a habit that provides me so much energy, joy, creativity, peace, and problem solving knowledge that I forgo sleep in order to ensure I don’t miss my reading time.  I literally CANNOT  imagine who I would be (or WOULDN’T BE) without my book addiction.

And it’s in that spirit of self transformation and elevation that I offer you the 2017 books that had the biggest impact on my psyche.  (I actually sprinkled in 4 books from a few years past b/c they’re just too good to miss in my opinion.)  These books created “aha” moments as well as “ugh” realizations.    

I hope this list inspires you to #nerdout with me in 2018 and become a better, badder, more evolved version of yourself.  Grab a Kindle, go audio book style, or, if you’re old school like me, open up that book cover and dive in!  I’ll be sharing tons more like this in my newsletter, sweatunfiltered, so if you dig this kind of stuff think about click to join.

P.S.  These books are in no particular order but my absolute super faves of the year have an (*) next to their names.   

Continue reading “25 Books That Will Make You a Better Human in 2018”

5 Reasons You’re Still Over Eating And How To Stop

“If I could just stop over eating at night, I’d finally lose the weight!”

“If I could just control my portions at dinner, I’d get rid of this belly.”

Not a month goes by where I don’t hear some form of this complaint.  It’s super common, btw, for both men and women.  This is not a “girl” eating problem.  It’s a busy AF HUMAN PROBLEM so if you’re constantly “missing the mark” or “off track” with dinner, let’s chat.

First, you need to know that I 100% relate and empathize w/ anyone struggling w/ the non-stop, continuous, calorie bomb dinner as this was one of my biggest issues as well.

When hangry, I can out eat a large, adult male no problem.  “Healthy” food, “junk” food and everything in between food… if I’ve let my hunger get away from me, it’s gonna be gone, cookie monster style.  

Every single excuse/fear/obstacle below while it might be yours, you need to know, it was my own once upon a time, as well.

I get it.  I lived it.  I struggled with it.  I beat it. 

Continue reading “5 Reasons You’re Still Over Eating And How To Stop”


I’m waiting …

  1. for my work schedule to slow back down.
  2. for the weather to get warmer.
  3. to finish up this project.
  4. for my kids’ baseball season to end.
  5. for my big work trip to pass.
  6. for the holidays to end.
  7. for life to settle down.
  8. for kids to go back to school.
  9. to find the time again.
  10. to feel motivated again.

Sound familiar?

More often than not, getting hard things done, is a series of uncomfortable sacrifices.

It’s no wonder we create a WAITING game!

We hope one discomfort will end, settle down, or pass by before adding in another to our already busy lives.

It makes total sense… until we really sit down and consider how powerless this leaves us.

To wait means that our wants, wishes, and desires and completely DEPENDENT on someone or something else.

Rather than design, carve, or battle our way through, we take a complacent route and allow any resistance to fade or diminish on it’s own, if it so desires, whenever it pleases.


The struggle is real but suffering is optional

Early this summer I was casually chatting with a friend over just common #momlife problems. Towards the end she made an innocent statement about how good it felt to simply know “I too, make mistakes.”

Brene Brown, a social researcher, professor, and author, talks extensively about the tremendous impact hearing the phrase “me too” has when people are in the midst of a struggle.

In fact, one of the main reasons I started to talk and continue to talk so openly about my various eating disorders and body image problems was your very own HEALING impact on ME.

When I revealed not only my bout with anorexia but also binge eating, I got dozens of emails back saying some form of, “ME TOO!!”

And then again, when I became open about how brutal a financial and emotional blow creating sweatlocal was in the midst of unemployment, another set of dozens of “ME TOO!!”


Not that everyone was mounting businesses, of course, but my pain in the struggle resonated with yours and yours with mine and that dark shame that hides behind isolation seemed to give way to hope.


Here’s the thing… my friends surprise that, “I, too, make mistakes” stems from reading my newsletters and blog posts and not seeing that what I write about are things I’ve spent countless HOURS pondering and reflecting over, WEEKS studying and reading, and MONTHS practicing, experimenting, and failing fast to find solutions.

I PURPOSEFULLY do not share my PERSONAL LIFE PUBLICLY in the midst of a storm because if I have no solutions, insights, or growth to offer then all I’m doing is complaining, venting, wallowing, and whining and that is indulgent, unhelpful, and not worthy of taking up real estate in your inbox and your precious time.

Continue reading “The struggle is real but suffering is optional”

3 Healthy Habits to question (and actually get healthier)

If you know anything about me and how I coach fat loss, you know I love mindset but I’m also not afraid of numbers.

I’m totally fine getting formulaic with calories and macros and deficits  in a world where “just listen to your body” is all the rage.

And it’s an awesome protocol, btw.

YES!… you should ABSOLUTELY listen to your body!!!!!

The thing is, that “kumbaya” diet advice fell hella flat with me back in the day when all I was doing was binge eating at night, feeling ashamed of my inability to follow my goals, and frustrated that I “couldn’t stay on track.”

WTF does “trust your body” mean to a person who habitually finds themselves standing in front of the pantry, frantically stuffing cheerios into their mouth, promising themselves this is the last handful only to reach back in again?

I felt BETRAYED by every single hunger/fullness cue my body sent my way??!!??  Your fat loss solution was trust… HA!!!

I don’t start fat loss coaching with numbers because I believe numbers are inherently better than an intuitive eating approach.

I just know at my peak of frustration, the assumption that I had a strong enough relationship with my body to TRUST it, was laughable at it’s best and punchable on most days.

So yes, in Diet Rebellion, my fat loss coaching program, we get right to work on finding basal metabolic rates, total daily energy expenditures, and deficits because I am working with people, who like me, believed their bodies were deceiving them at every meal time.

With that said, numbers alone, DON’T HOLD THE KEY either, so from day 1 we also dive into some of the behaviors and beliefs that created the patterns that keep us stuck.

Below, I’ve listed 3 for you to consider and none are contingent on you trusting your body cues at meal times, btw.  All three points are loaded, however, and I plan to expand each farther Thursday night at 7:45pm (June 8th) on Facebook Live.  

In particular, myth #2 and the statement  ***Create a calorie deficit you can COMPLY with 80-90% of the time.  Both are loaded and require a good bit more explaining, especially if you’re walking in highly distrustful of your body.

Myth #1:  More information means better and faster results

Information overload is a real thing.  At some point, we simply know ENOUGH to commit and the quest to find an undiscovered trick in the bag leads to CONFUSION, DISORIENTATION, and the FEAR of getting things wrong.

“I read a Facebook article that said to eat more fat, but then this other one said to eat less fat.”

“My friend sent me a Facebook article that said carbs pre-workout are optimal but I read one that said they are better post workout.”

“This girl I follow on Instagram is doing keto, maybe I should too.”

We end up doing everything and nothing at the same time.

Turn down (or OFF) the volume on details with words like “optimal” and “greatest” and put your energy GETTING BACK TO THE BASICS!  

*** Create a calorie deficit you can COMPLY with 80-90% of the time.

  •  Myth #2:  “healthy” and “fat loss” are synonymous

As healthy as almonds are, you CANNOT eat a jar of them a day and lose weight.

Stop mindlessly eating them because every single magazine article and blog post lists them as an OPTIMAL midday snack option!!!

If a small amount isn’t actually satisfying your hunger WHY ARE YOU EATING THEM?????

Seriously, why?

Because they are “good” and other things are “bad.”  Because “clean eating” makes you a better person than eating “dirty” foods.

Almonds are great, sure, but they do pack a caloric punch that adds up fast.

YES… Sometimes you should EAT THE CHEEZ ITS for the simple, honest, and human reason that they’re going to hit the spot, you can finally stop craving, and in the long run eat LESS calories because you did so.

  •  Myth #3:  Just eat like a bodybuilder

I get it.  A bodybuilders methods work.  You get shredded.

Quick question, though… do you REVERSE DIET like a bodybuilder too?

Oh, don’t know what that is because Shape magazine always seems to forget to publish the other side of the shreddedAF industry, right?

Reverse dieting is when you take the BRUTAL 12-16 week 6 pack meal plan and work backwards from stage ready so that you don’t gain a DISPROPORTIONATE AMOUNT OF FAT back after such hardcore dieting.

Shredding for the stage is HELL FOR YOUR METABOLISM and anyone in the sport of bodybuilding who aims to stay there actually goes (or is supposed to go) through another long ass period of reverse dieting beginning their off season.

If you can take the 4 oz tilapia, 1 cup broccoli, and 3 oz of sweet potato meal plan for 12 weeks, you eventually have to learn to eat more moderately anyways.  Your body WILL NOT ALLOW YOU to stay shredded like that or eat so minimally without real and major repercussions.

One of those being HABITUALLY binge eating!

(Light bulb moment for me!!!!)

Okay… so this his blog post is by no means comprehensive.

I consider it a starting point for introspection and discussion and that’s why I’m excited to do and think it’s necessary to do a Facebook Live, Thursday, June 8th at 7:45pm.  Gah!  I love coaching live and in person!