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!

@sweatlocal

 

 

 

10 Holiday Food Rules (that you don’t eat like a rabbit or kill your bikini dreams)

Pet Peeve:  I am going to start my diet AFTER ___________ (insert any holiday of the year.)

Have you looked at a calendar lately?

There’s a candy/food holiday or celebration AT LEAST once per month.

Add in birthdays, showers, weddings, sporting event celebrations, GNO, vacations, and work events and you are LUCKY to ever find even just 10 days worth of uninterrupted  “just workin’ on my abs over here” time to focus.

Why are we trying to figure things out by EXCLUDING the obviously IMPORTANT and REOCCURRING holidays that add some fun and flavor to our lives?

We are doing ourselves a MAJOR disservice on #shredmode by trying to lose weight and NOT figure out how to incorporate celebrations WITH OUR FITNESS GOALS!!!!!

Since Easter is right around the corner (and then Cinco de Mayo, and then Mother’s Day) I wanted to provide 10 super fast and actionable tips that will help set you up for big time success 365.

(1) Eat as normally as possible until the actual holiday event –

Continue reading “10 Holiday Food Rules (that you don’t eat like a rabbit or kill your bikini dreams)”

“Chunking” Your Food Goals…

Let’s talk about your free time these days.  If you’re like most people, I’m guessing you’re all, “What’s that?”

Most of us feel incredibly stretched thin in our personal and professional lives so the idea of “finding time” to add stuff like exercise or eating better creates more stress.

And I know this time of year, not making headway with food and exercise goals can feel extra frustrating so I want to offer you a tool you can begin implementing right this second that’s going to reduce stress and help you find loads of time you were once just wasting.

 

Have you heard of “chunking?”

Chunking is simply organizing a set of tasks by location, time, or by another common ground.  It’s most commonly discussed as a productivity tool because it’s dedicated to reducing the amount of time lost through transitions and interruptions.

I love chunking as a way to learn new food habits because chunking is famous for MAXIMIZING FOCUS!!

If there is one thing that people mismanage for habit change it’s spreading their focus THIN.

By design, chunking breaks down big tasks into small bite sized pieces that more easily lead to consistent action.

Chunking your TIME:

For fat loss I recommend all my Diet Rebellion folks and Sweat fam to spend 12 hours fueled and 12 hours fasted.

In other words if you eat dinner at about 7:30pm then you will want to eat breakfast roughly 12 hours after that, 7:30 a.m.  All other meals, however many you want/need to eat, fit inside of that window of time.

For example:

  1.  Break down the 12 hours fueled by 4 chunks (could be 3 or could be 6… you know your day better than me!)
    1. 7:30- 10:30
    2. 10:30- 1:30
    3. 1:30- 4:30
    4. 4:30- 7:30
  2. Take A.I.M. (Ask, Identify, Manage) one chunk at a time.
    1. Ask:  What is required of me between those specific hours?
    2. Identify:  Where will I be? Who will I be with? What specific constraints may I encounter?  As it stands, can my breakfast alone see me through until my next chunk of time, etc…
    3. Manage:  Based on your answers and your EXPERIENCE to the questions above you respond accordingly.

Identifying patterns and problems:

The most common chunk of time I see identified as an issue is chunk 3… 1:30-4:30.  This chunk of time is often when I see folks try to “make it til dinner” which sets them up for one giant binge eating session or one large continuous meal from 4:30-7:30pm.

The calorie overload is huge at the end of the day.

If you can identify this pattern then:

  •  Are you taking A.I.M on this specific time frame?  In other words, permission to spend EXTRA FOCUS on the problem.  Your whole day may not need your attention!!!  Hone in and put all your problem solving energy in ONE place.

or

  • Are you reflecting on what’s happening or not happening in chunk 1 and 2?  Are you implementing tons of will power early in the day?  Are you under eating and ending up crazy hungry?  Maybe chunk 3 is a problem because chunk 1 and 2 aren’t setting you up for success.

One of the things I love when introducing this strategy is that a “bad” food decision or a decision that goes against your intention or goal is isolated within a specific time frame.

You are less likely to feel like you “might as well throw in the towel”  for the day because of a misstep.  Your next chunk of time is a win in and of itself… just like your mistake is a totally manageable complication that can get handled and practiced and perfected the next day.

The Outcome:

Let’s get one thing straight.

YOU are not the problem.

YOU do not lack motivation.

YOU are not weak.

Habit change is about STRATEGY!!!  How do you get yourself to do the thing you know you have to do??

Outcomes are about tapping into our psychology, finding the path of least resistance, and organizing our plan of attack into something we can manage vs something that manages us.

I’ll be sending extra details on chunking to my Sweat Unfiltered crew tomorrow.  If you want in, join the list right here:

 

The Fat Loss Pyramid – Are you putting your time where it counts?

Fat loss, shredding, dieting down, losing weight… call it what you want it’s a major topic of interest as summer nears.

And let’s just lay all our cards out on the table… 99.9% of us are in the market to lose weight this time of year cause we want to look as sexy as we can in our summer clothes and bathing suits.

I have ZERO problem with the vanity side of fitness.

Yup… it’s cool to run faster, lift more, have more energy, but there is no shame in the game of loving the fitness journey to be HOT!

And yes… a gigantic part of that journey is a mental one… and I’ve blogged about that TONS… but today, I don’t want to chat psychology (or hormones).

I want to RESHAPE your food pyramid

SO THAT YOU GET RESULTS!!!!

 

Meet your FAT LOSS PYRAMID!

Continue reading “The Fat Loss Pyramid – Are you putting your time where it counts?”

{Diet Rebellion} Why I require you to CHEAT and RE-FEED on #ShredMode

“I WANT TO LOSE WEIGHT!!!!”

“I’m so over feeling like I’m out of control.”

“Help me get back to where IT’S EASY TO FEEL GOOD about myself again.”

Those are probably the 3 most common cries for help that I get at Sweat, in my inbox, and even out on the street.

So for the next 4 days, I’m opening up DIET REBELLION  – my 6 week fat loss program.

One of the major concepts we cover in Diet Rebellion is one that folks are extremely anxious about so I want to help take some of the mystique out of the words re-feed and cheat, and differentiate them from the oh so toxic BINGE…

 

Continue reading “{Diet Rebellion} Why I require you to CHEAT and RE-FEED on #ShredMode”

If not food guilt, then what?

Food guilt… super common… and super annoying to live with.

I could write a novel about the topic as it was once upon a time, not only a daily occurrence for me, but a continuous every-single-time-I-ate battle.

I’d feel guilty if I ate a bit of extra food and, of course, feel like a complete loser if I over ate.

I’d feel damned to huge weight gain if I splurged on a holiday, at a party, or just for the hell of it.

I’d wrestle with my body image if I made any decision that deferred from what I deemed acceptable which, when it came down to it, was damn near on the verge of absolute daily perfection.

Continue reading “If not food guilt, then what?”

Maintenance Mode, it’s just a “Rest Stop”

The mental struggle to always KEEP GOING on our fitness goals is real!!!

Just 5 more pounds-

because 6 weeks or 10 weeks or 12 weeks of hard core focus and results is just not enough to pat oneself on the back and take a moment to just ENJOY.

Ooooh, I’ll try that too-

because never mind that what you’re doing is making you feel better and creating strength and tone, if you do just ONE MORE THING that will speed things up faster and then maybe you’ll be done (except just 5 more pounds.)

But if I just had more will power-

because years of failing at elimination isn’t enough to demonstrate the research is right… that method sucks.  It’s really your internal weaknesses that’s preventing change.  It’s me.  I’m just mentally weak.

I understand all this so well… because at some point in time all these were versions of my past self.

Always striving for a new number, eliminating one more thing, or feeling angry at herself after 1/2 starving throughout the day only to find herself in the midst of another epic binge.

A year round preoccupation with “what’s next?” or how do I get there faster? birthed either an all deprivation or all out binge cycle that left my metabolism confused and damaged and made results fleeting.

Over the past several years, I’ve moved from someone who was always trying to shred to accepting the natural flow of my year… from important events to the change of weather.

What I’ve found is that I’m able to more easily harness my focus to do the MENTALLY HARD THINGS like lose fat (#shredmode) or PHYSICALLY TAXING THINGS like gain muscle (#gainsmode), if I’ve allowed myself a REST STOP, where I settle in with where I’m at and LET MYSELF enjoy a plateau.

I call this wonderful time, #MAINTENANCEMODE!

The time of year where I am neither wanting or planning to gain or lose a damn thing.

Gah! The mental and physical release is cathartic and appreciated and allows for me to take my energy, time, and creativity and INVEST it in other places.

I am NOT bothered by macros, calories, carbs, fats, proteins, measuring because I am NOT on a mission to practice anything new.

I practice what I already know COMES EASY, fall into a routine OF WHAT IS, and most importantly APPRECIATE my body AS IS!!!

I am WELL AWARE of how “far out” this can all sound to someone who ONLY KNOWS how to be on a regimen, on a program, or on a mission, and doesn’t want to stop until they are 100% happy with their reflection in the mirror.

There is a FEAR that if one is not moving forward then one is REGRESSING.

The anxiety in possibility of gaining (more) weight simply because there is not a manual or a number dictating our next step.

The constant self doubt in every decision no matter how big or small.

In fact, I remember just being terrified in the beginning, but I was so EXHAUSTED of being “on a mission” all the time, that I moved forward anyways.

And by forward, I mean that the first 2 weeks were probably a series of hiccups and ooopsies and false starts.

What is evident at the beginning of leaving a life of constant dieting are the GAPS OF TRUST in our own decision making.

We are so used to being “followers of instructions” and being told what to do that we forget how to LEAD ourselves.

Once I rebuilt trust (which is what I will show you in “On The Verge”) I RELAXED into the process and the process began to show up for me in terms of my motivation, focus, and readiness for change.

In a few weeks, I was down right excited to tackle a bit of fat loss again.  And guess what?  My BODY was ready too!!!!  It RESPONDED because I gave it time to rest.

So as I began to listen to all the heightened Holiday food guilt, I created a free, high access to coaching program called “On the Verge” because my goal is to KEEP you on the verge of your resolutions.

I want to coach you through the principles of #MaintenanceMode so you quit gaining but you also quit worrying so much!!

I want to HELP YOU BUILD TRUST now so that come January your  motivation for change is so high you’re able to CAPITALIZE on CONSISTENT EFFORT vs A BURNED OUT stop and go series.

We start Dec. 5 and here’s a quick look at what’s happening…

  1.  I’ll be coaching you inside my secret Facebook group, Diet Rebellion.
  2.  We’ll be tackling 2 big topics per week.
  3.  Weekly check-ins (no pictures!)
  4. You’ll have access to an online community that I’ve been working closely with and is ready to support you.
  5. A 5 day workout split with a #TrackWhatYouRack tutorial that will show you how to simplify and intensify strength training.
  6. Daily access to me to ask questions or get support

“Getting back on track” in December is NOT where I want your energy spent.  All that overeating, stop and over exercise band-aids will not provide you the energy and focus you will need in January.

Chillax!  You gotta settle into #MaitenanceMode first!!!

 

 

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”

At War and Craving Peace

If time, money, experience, knowledge, health, education, and the expectations of others were no obstacle, what EXACTLY would your ideal relationship with food, exercise, and body look like?

In Sweat Unfiltered, I asked that exact “dream big” question because  Diet Rebellion kicks off in September and I’m ready to really and truly put all this positive mindset training into action!

Vision planning and goal setting is something we encourage for our personal and career goals.  We know EXACTLY how powerful it is and how it helps us accomplish the things that truly make us happy.

So why not put this practice into our fitness journey????

So often we package our “big fitness dreams” in terms of lifts, scale weight, measurements, or a dress size.

And while there is nothing wrong with having those goals… the VISION… where you ULTIMATELY want to be, in actuality, has very, very little to do with those numbers.  So often numbers still leave us feeling like it’s still not good enough.

Continue reading “At War and Craving Peace”