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”

Why messy starts trump clean slates…

So this is high season for parties and get togethers which means overeating and over drinking can become a trend.

By December, the free for all’s mount, weight gain appears, and fat loss anxiety begins to peak.

I have learned, through much trial and error, that the fastest way to remedy any stress is to plan less and just take action!

I regain focus this way.

I feel in my power.

So even if one decision doesn’t make my problem go away, I’ve at least put myself in the drivers seat, I’m moving forward, and that feels damn good.

Continue reading “Why messy starts trump clean slates…”

5 Ways Mess Up Perfect + Worksheet

I sent out a personal and candid email to my Sweat Unfiltered crew explaining 5 ways I’ve shifted from perfectionist food goals and ended up losing weight and stress out of my life.

(You can read the full email by clicking here and join the email list here if you love this sort of get real and get gritty coaching you need to enjoy your fitness journey again.)

This blog post is the instruction manual with the accompanying print out worksheet so you can #GSD better and faster and put all the concepts from the email into practice ASAP.

 

Continue reading “5 Ways Mess Up Perfect + Worksheet”

Weight Loss Is Not Punishment… but it ain’t a walk in the park either.

When the weather warms our motivation, focus, and IMPATIENCE to lean out increases dramatically.

It’s that anxiety that oftentimes causes us to go on extreme, restrictive, low calorie diets where we depend on will power after every meal and cheats are seen as a lack of discipline.

However, I coach, promote, and do things differently when I’m trying to shred down a bit.  I’m actually a huge fan of small, daily cheats in order to reduce food anxiety, reduce food cravings, and manipulate hunger.   In other words getting off plan is literally part of the plan.

Continue reading “Weight Loss Is Not Punishment… but it ain’t a walk in the park either.”

Why CHEATING helps you lose weight and how to do it right!

I am enjoying IMMENSELY coaching 21 women through my Spring Break Ready (SBR2016) online group.  And while I’m doing tons of teaching, I have to tell you that they have re-sparked my interest in cooking and recipes so you have them to thank for some of the amazing recipes that will be coming your way.

With that said, I want to show you a slide from last Sunday’s coaching webinar I had with them because I know that with 12 weeks left before the pool opens, #SpringBreakFear and #BikiniFear is in full swing.

Continue reading “Why CHEATING helps you lose weight and how to do it right!”

Prohibition starts on MONDAY!!! You in?

So I’m not a fan of anything that is elimination centered… EXCEPT UNDER ONE CIRCUMSTANCE…ENDING A HABIT LOOP that is hurting rather than helping your goals.

Yesterday I had two closely related conversations post class w/ two different friends… (I love our conversations post class!!!!)

  •  The first, in the morning, from someone asking for help to stop a habit that was causing weight gain.  She knew what she had to do but, we know, goals are met with action.  She was looking for something in particular to catapult her into #GSD mode.
  • The second, in the evening, with someone simply mentioning how much less she had been eating since she got their dog two weeks ago.  She acknowledged she were busier but she was perplexed by her sudden reduction in hunger.  She was eating less without trying and without deprivation.

Had she found The Holy Grail of Fat Loss?

Must we all purchase a puppy in order to get our hands on it?

Of course not!  What we have here is a real life classic case of BROKEN HABIT loops!!

The dog had literally JOLTED her out of cues and routines which revolved around food rewards.  Her daily routines have been completely turned around.  She’s waking up earlier, she’s coming home for lunch, she’s taking a walk before dinner.  Her focus when she arrives and leaves is no longer the “perceived” hunger/cravings of habit loops.  Her dog is now what CUES her behavior patterns!

Charles Duhigg’s book, The Power of Habit, is THE RESOURCE for this btw.  His book is not food centered but very applicable here none the less.  Awesome read!!

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So…what is one to do if we are caught up in habit loops and buying a puppy is not in our future?

We band together and bring back our Prohibition Challenge!

Here’s how it works:

  1.  Pick one habit that seems to have you “in chains.”  You do it almost mindlessly.  You know it’s not great for you.  You know it goes contrary to what you should be doing?  You know you would be better off either without it or greatly reduced.  This habit may have started out with great intentions…

Like that small glass of wine you used to have that now has turned into 2 giant glasses before bed 

or

Like that tablespoon of peanut butter you ate to hit the spot that has somehow turned to 4 because cue, routine, reward to the max ???

or 

Like that Thursday night pizza slice that has turned into an evening of binge eating and drinking?  (Not naming any names here, totally random example, promise.)

2.  Commit to eliminating it from Feb. 22nd- Thursday March 18th.

3. If you are a member of Sweat, you are required to put yourself on the line and:

  1.  Put your name on the board
  2. Write down what you are giving up

4.  On Sundays blog, I’ll talk to you guys about REPLACING your “drug” your habit to keep you consistent and successful and so you are using will power in good ways vs. bad.  For now, all you need to do is dig deep, commit, and get your friends and family on board so you can all break out of those habit loops that are holding your progress back.

YOU IN????12714163_10156505012195324_2115552190_n

The Misuse of Will Power: A Case for Fruit Loops

I have a problem with the belief that we must eat perfectly to get results quickly.

It’s 100% erroneous.

The amount of attempts at “perfect dieting” in someone’s lifetime justifies the huge frustration people undergo every January with resolutions and every March with what I call “Spring Break Fear!”

These are traditionally times of the year where people condone the use of extreme and metabolically damaging fat loss techniques in the name of results.

We learn and become very astute at MISUSING OUR WILL POWER.

I don’t have an issue with SOME will power being used with food.  There are actually some real healthy techniques we’ll be digging deep into with the Spring Break Fear group in March, but the idea that when you raid your pantry for goodies that the problem lies in your lack of will power is hugely misinformed.

For many men and women, when they gorge, when they have that “cookie monster” binge, it’s oftentimes because they have misused their will power earlier in the day or week and have entered a more “primal” state of mind where will power doesn’t even exist.  Only self preservation lies.

  • We work on learning from binges… not shaming ourselves in them.

In others words, once you understand you gorged because of deprivation, not because of a character flaw, you become much less of a self bully and more of a detective.  You are less likely to live in that miserable food guilt, and empower yourself with the knowledge to reduce and even eliminate that behavior.  That’s FOREVER fat loss!

  • We work in REVERSE from the binge to explore things like…

a.  when the urge for sugar or fat initially began.

b.  if the urge is a result of too few calories all together or too little sugar, protein, or fat earlier in the day.

c.  if the urge is a result of too much exercise or simply added intensity.

  • Based on what we find, then we come up with SOLUTIONS.

First evidence, then protocol…NOT THE OTHER WAY AROUND!

The long lost step in getting your food problems taken care of…

You don’t decide on your next step until you’ve gathered your facts!

So, if we come to learn that your “perfect” diet results in a binge 3 times a week, we need to step away from that “all or nothing” mental block and be open to adding STRATEGIC IMPERFECTIONS throughout the week so that 3,500 calories off binges in a week stop effecting your kick ass workouts.

There lies my case for the damn FRUIT LOOPS!

Sometimes you just shouldn’t have the Instragram #foodporn braggable post-workout meal with organic blueberries and farm raised eggs and gluten free bread.

Sometimes you gotta quiet the beast.

You gotta kill the craving BEFORE it turns into a caloric monster!!!

Eat the 300 calorie bowl of fruit loops if it means you won’t binge tonight!  Eat the 300 calorie bag of skittles if it means you won’t eat the entire row of Oreos tonight.

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STOP MISUSING WILL POWER!

Last I checked 300 calories is still way less than 1200.  When you realize that your pursuit of perfect is actually earning you an extra 900 calories that night… you’ll stop feeling validated by perfect, cut yourself a little slack,  and make the RIGHT decisions for yourself guilt free.   Sometimes that bowl of Fruit Loops is a real WIN… not a nutritional failure!

So, if this sounds like exactly the type of tools you need to get personally coached through then I want you to click to join the wait list now.  (There is no obligation to invest but if you want the early deets and discounted rate it’s really the only way).  I’ve listed a few details on Sweat’s Private Training page on our website too.

I cannot wait to completely transform your March and your journey into a productive, results driven, mind altering month!!!

Spring Break Fear (2)

See you in March for some amazing coaching and transformation

How to eat out and not blow your goals!

The idea that in order to eat well, you have to stay at home and cook everything is not only ridiculous but unrealistic.   And while you can certainly have your favorite restaurants to frequent, we aren’t always in full control of what restaurants are picked.

So instead of another “fear the food” or “top 10 blah-blah-blah” list, let’s work through the process of how to THINK through a menu so you can make the BEST choices for yourself and your goals.

Thinking Through the Menu:

  • Step 1:  Where’s the protein?

Totally cool paying $15 for a green salad, BUT ONLY if you pack it with 4-6 oz of meat.

When you look at a menu, I want you to scan it first for the dishes that come packed with tons of protein that is not fried.

Question, how much they are serving you if it’s not already on the menu.

Protein is a no-brainer in terms of filling you up, keeping you lean, and fueling your body.

  • Step 2:  Balance SATISFACTION AND NUTRITION

Enjoying your food and being nourished are NOT mutually exclusive concepts.

You should be cheating, a little bit, EVERY SINGLE DAMN DAY!  Remember:  Expectations of perfection create binge behavior.  Therefore, you are to purposefully and mindfully allow for fun cheats that bring SATISFACTION to your meals DAILY.

Once, you scan the menu and know which items come packed with that protein punch, narrow things down by their level of satisfaction.  Don’t automatically order a salad simply because it’s a salad and some fitness magazine told you it has magical super powers.

Look for fats or carbs that will hit the spot.  Look for your ability to customize and have things on the side or added or taken away depending on what your palette might be needing that day.

For example, I’m never wowed by dried fruit and croutons on a salad.  I’d much rather a small slice of bread or half of a potato for my carbs.  Therefore, my best choice may be a grilled chicken sandwich where I can eat as much or as little of the bread as I want or a small steak and a potato.

This is NOT a statement that MY CHOICE is YOUR BEST CHOICE.   What satisfies you may NOT satisfy me and that’s totally cool.  You eat those croutons and dried fruit proudly if that’s what’s going to keep you loving your salads!!  #LOVEYOURFOOD

  • Step 3:  Acknowledge what your body uses for fuel too!!

I do not metabolize fat well.  I store it.  Therefore, a strict “paleo” mindset is to my detriment.  However, other’s work completely the opposite from me.  While I burn carbs off with no problem, others will store them easily.

I have to worry more than some other people how lean a meat is or how much butter or oil the restaurant uses to cook their food.  Gravies and heavy sauces are usually out of the questions for me, unless it’s a re-feed day and you can read about that in Step 4.  Luckily, I don’t like those things anyway…satisfaction zero.

Other’s can bypass worrying about fats but need to decide if wine or a small potato will be their carb for the meal.  Sugar in their dressings or sauces may be something that help further eliminate things off a menu.

Know, respect, and work with your metabolic formula!!!  It makes a huge difference in results.

  • Step 4:  Is it a re-feed meal?

If the answer is yes...forget everything...ENJOY whatever!

To understand that statement you have to know the difference between a binge, a cheat, and a re-feed.

Here’s are the definitions I gave my Sweat Unfiltered group earlier this year.  (If you love this sort of help click the link and join to get more high quality education on mindset, food, and exercise.)

“A binge is an all out non-stop continuous meal of either healthy or unhealthy foods.  It’s oftentimes provoked by stress or consuming too few calories prior to the binge.  While one is on a binge, there is very little care as to what one is eating and how much but is then followed by tremendous amounts of guilt.  Think cookie monster behavior.

Binges are bad.

Cheats are good!

Cheats are a FAT LOSS TOOL!  They prevent binges by taking the edge off of cravings so that you don’t ever feel deprived and lose control….a glass of wine at night, 1-2 square of dark chocolate, some extra bacon on your salad etc.  Cheats may veer you off slightly in terms of macros or calories but you are looking at the big picture here- not bingeing.

ReFeeds are amazing…

…mentally and physically!  Once every 7-10 days, you need to step away from your macros, your calories, your goals and just enjoy whatever…. but to get the most muscle building gains from them you need to adhere to the following…

1.  from first bite to end bite your refeed is no more than 2 hours long (and can be less, obviously!)

2.  have one hell of a workout/lifting session planned the next day.   Kill that workout and move ‘dem doughnuts and pizza slices to those biceps and glutes!!!  LOL!!

Because of that you can see why ReFeeds work best when they are fairly well planned out.  Your refeeds keep you mentally and physically “juiced” up!!”

So if you are wondering what you are going to do for special ocassions like Valentine’s Day or an anniversary… you already know the answer.  You plan a damn re-feed and have an appetizer and a bottle of wine and whatever delicious thing you want out of the menu AND eat the most decadent dessert your feel like.  Then get a killer workout the next morning!!

Deadlift day baby!!
Deadlift day baby!!

No brainer!!!  No guilt!!!

Four simple concepts that make restaurant eating much less stressful for anyone trying to maintain or gain physique changes.  It’s not about a “good or bad” list, it’s not about a super foods or processed foods, it’s about narrowing choices based on your goals, your personal tastes, and your metabolism.

Most of all guys I want you to start QUESTIONING all of those Best and Worst top 10 lists and FEAR THE FOOD posts out there!

If you read them, ask yourself…  Is that true for everyone?  Could this be different for me?  Does this make sense for me today, right now?  Can I tweak this a little bit to make it worthwhile?

BE A THINKER.  NOT A MINDLESS FOLLOWER OF INFORMATION.

SWEAT FITNESS STUDIO

THINK.  TRAIN.  LIVE.  DIFFERENTLY.

#BingePrevention Tools

#BingePrevention is simply one of the ways to practice that big term floating out in nutrition world… moderation.

There’s tons of literature about it yet so much of it is so broad and to be frank, I find that wildly unhelpful!

Without direction, moderation can look great on paper, but flat out impractical!  In Diet Rebellion, we just get down right gritty on the topic and super strategic.

Implementing #bingeprevention strategies is a direct REACTION to the “perfect eating expectations” we’ve all been guilty of setting out for ourselves on Monday, only to binge eat, habitually, every Wednesday or Friday night.

The habit of using will power and deprivation KILLS long term progress and self-esteem.

So let’s all give a big fat middle finger to perfect and binge eating with easy practical way to answer to a craving quickly!

Let me flip your mindset a bit…

What if the the solution you need is a mindset that revolvs around, not only eating well but matching that with equal attention to hitting cravings IMMEDIATELY and not waiting until they became unmanageable?

So instead of focusing eating only around “where is my protein,” match that with “where is my cheat?”

How do I make this meal hit the spot so that I’m not looking for anything else later!

 Hmmmm… something to ponder… and something we work on BIG TIME in Diet Rebellion.

Here are 13 of my favorite tools and tricks I’ve picked up along the way to make #bingeprevention a daily practice and fat loss tool for everyone!

1.  BCAA Powder– It’s not just for working out.  Your body turns BCAA into glucose super fast! This is a non-caloric way to bring your blood sugar back up.  Don’t abuse it though.  This is simply a 30-60 min hack so that you can get to food or wait for dinner to be done.  Everyone knows my favorite is Tri-Pep and Huma-Pro!

 ***

2.  Whey protein powder– If option 1 is to open up the pantry and go to town or option 2 is to add 120 calories to my water and drink, clearly the best option is a quick shake.  Once again, blood sugar will rise, you can think, not kill your kids, and not binge.  Really a win/win for everyone.

 ***

3.  1/2 or an entire Quest Bar- You can pick any protein based bar you like really there are just some that have too much sugar or fat for my goals.  I suggest you always have one in your purse, in the car, at your desk.  Sometimes I just need something a bit sweet after lunch to hit the spot.  I cut 1/4 quest bar and then I’m satisfied.  I do NOT depend on bars for my nutrition.  I probably average one bar every two weeks right  now.  They do save my life when I’m in a pinch though!!!

 ***

4.  deli meat – so it’s not a perfect choice…who cares.  Once again, if you don’t eat now and are about to binge in a bit you better learn that perfect is worthless and settling for plan B actually will be better in long run.

***

5.  scrambled eggs and spinach, and oatmeal- ALL my macros, served up clean in less than 10 minutes.  I seriously eat this no less than once a day.  I never get tired of it.

***

6.  Make ALL your meat on your free weeknight or on a weekend.  I hate tupperware meal prepping.  But, I do know that if our meats are done, the rest falls into place without effort.  That means burger patties, chicken breast, smoked turkey breast, crockpot chicken breast to name a few that are almost no brainers at our house.

 ***

7.  Unsweetened cocoa powder… on everything if necessary…especially close to menstruation.  Add it to coffee, oatmeal, protein shakes, peanut butter, almond milk, or make it into a hot cocoa drink with stevia.

 ***

8.  SLEEP!- Sometimes sleep has to come before a workout.  If I don’t get enough sleep, I am almost guaranteed a binge that day!  I try to be watchful, rest when I can, but it’s a hard battle.  My hunger, energy, and stress level is completely different on nights I lose sleep.  Natrol is my friend when I need to go to bed, but I don’t want to go to bed.

 ***

9.  Dark (and I mean dark) chocolate–  I love 90% but you can go a bit lighter.  A square a day keeps the cookie monster away.  I make sure to add that square into my macros so that I can have it whenever I want!  If you love wine, I suggest you learn to do the same.  Learn what a portion of wine looks like in your favorite wine class.  Don’t deny your favorites.  Learn to work with them!!

 ***

10.  Where’s my fat?  I don’t metabolize fats very well, but I do still need them in my diet.  I make sure the fat I get is EXACTLY what I want which is usually a table spoon of peanut/almond butter or this little coconut ball concoction I make a lot.  Satisfaction factor has to be high so binge possibility is low.  It’s scientific fact.  Promise.

***

11.  Club Soda-  I know I’m supposed to love to drink water b/c I’m a fitness pro, but I don’t.  I actually hate it, but I know I need it.  Thank the Lord for La Croix Sparkling Water, Deer Park Sparkling Lemon Water, and any other club soda sold out there!  I’d never get my water in without their help but they also help me avoid eating when I really should be hydrating!

***

12.  Protein Cookie Dough Balls- 1 scoop protein, 2 packets truvia, 1 TB chocolate chips, 1 TB nut butter, 1 TB Flax seeds, 1 TB unsweetened almond milk.  Mix and use your tablespoon to measure out and roll into a ball.  Recipe makes 4.

Macros:  1 ball= 81 calories, 7.6 g protein, 4.5 carbs, 4.2 fat

13.  Pay extra for pre-portioned treats.  STOP BUYING BULK.  You actually end up eating food faster rather than save yourself money.  Don’t believe me?  Read Mindless Eating.  Regardless…I don’t depend on will power.  I depend on smart shopping.  If I love an item, like peanut butter, I buy “just enough” to satisfy my craving but never enough to indulge.  It’s inconvenient and more expensive but so is shopping for a new wardrobe when your clothes don’t fit.

 

Pick a few of these strategies to begin and see how much BETTER your week goes!  Surely you know that even with hacks and tricks, there will be good days and there will be bad days.  The important part is that when you don’t get things quite right you channel that negative energy into some reflective work!

What went wrong?  Why did I over eat or binge?  Should I have eaten more post workout?  Did I eat enough at breakfast?  When did hunger really strike?  Was this more about stress than hunger?

There is a lot you can LEARN from your missteps… which is one of my favorite parts in coaching Diet Rebellion!!   Yes… absolutely… I want you in this program if IMPLEMENTING what you know you need to do is a missing part of your puzzle.