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Voices of Reason

A super short post tonight to kick off 2016. Hope you all like it!

While having lunch with a friend of mine, she remarked, “Michelle, I hear your voice in my head every time I think about my diet. You said something that has stuck with me over the years: It’s not all about cardio and exercising all the time. Your diet matters more.”

I was telling her this while I was training for my bodybuilding competition. It’s something I have told clients repeatedly and most of them listen to me. But some still don’t believe me.

While exercise and working out is important for overall general health, it’s not the end all be all. What is most important is what we are feeding our bodies. What do we consider our fuel?

What do we shop for at the grocery store and put in our cart as the “best” we can do for ourselves and our families?

What do we consider a “once a year indulgence” and is it really worth it?

It’s interesting that my friend hears my voice in her head. Because I hear voices in my head (it’s healthy, I swear) from people in my past that have said similar things that have stuck with me.  A few that I think are worth sharing:

  • “Don’t focus on the number, (your weight, the weight on the bar, number of days, number of weeks you’ve been trying this) focus on the task at hand and conquer THAT.”
  • “If there’s a food or snack that you know isn’t all that healthy, why do you keep buying it?” (and if you say it’s for your kids, why isn’t their health as important as yours?)
  • “Not every occasion/get together/event is a reason to EAT something.”
  • “Start working out before you have a chance to talk yourself out of it.”
  • “If you’re tempted to eat that garbage food, think about how you felt the last time you ate it.” (Garbage in…garbage out)
  • “You’re not supposed to feel guilty if you screw up. Guilt is for criminals. You just made a poor choice. Choose wisely next time.”

And the most important voice…

“Sleep trumps all. So get plenty!”

 

 

 

Put Down Your Phone and Pick Up A Book

A popular saying among fitness people and gym rats is, “Do you even lift?”  This is usually directed towards the male  population in a mocking tone to those boys who don’t take strength training too seriously.

But lately, I think the bigger question is, Do you even READ? Do you even do research? I’m not quite sure anyone does when it comes to working out. Why would they? Why would anyone when we have social media to instruct us on how to work out and eat and diet…and live. Right?

No..not so much. Books are still relevant, in my opinion. It’s still the best medium to get a message out there, and it’s especially useful for longevity. People need to refer, quickly, back to a resource. And what’s quicker than just flipping through a book? Yeah yeah, you could download a book to your electronic device but doesn’t anyone else just LOVE to hold a real book in their hands anymore? Plus, I LOVE to highlight in my books. And you can’t really do that on a Kindle. At least not the old fashioned way.

In an effort to get everyone back to reading the old fashioned way, and as way to keep myself from repeating myself a bazillion times on social media, I wanted to put together an easy way for my readers to see what I’m reading and what I recommend, especially when it comes to diet and fitness. Theres a ton of misleading information out there and I feel it’s important to share the relevant and well-researched information. Not just copying a workout you saw on YouTube. Let’s get back to really researching what works best and calling out those quick fix, hokey, quackery looking, scamming authors who just put out books to sell garbage and make a buck.

So without further ado, I present to you my Amazon.com Store! (I included an extra page at the top of my site as well as a link on the sidebar. And I’m including it here so you have no excuse not to give it a visit. What am I recommending?

Four categories:

Fitness Books

Diet and Healthy Living Books

Fitness Gear: All my favorite products that I own/use on myself and my clients

Miscellaneous Faith-Based Books: since my faith is huge part of who I am, I thought why not show you what I’ve been reading and what has changed my life

That’s it! Simple.

Also, if you missed my post about Periscope from last week, be sure to follow me if you are on Twitter (@fromfittofigure) and download the app. You will become quickly addicted, I promise! 🙂

 

-Michelle

 

When The Fire Dies Out, Find a New Campsite

So it’s 13 weeks until my next figure competition and I am completely unmotivated to do anything about it.

Workout-wise, I’m doing well. No big problems there.

Diet-wise? That’s another story.

I’m not quite sure where the motivation and energy and fire went, but it is long gone and I can’t seem to get it back. I tried logging my food, thinking the accountability of my clients and random friends on My Fitness Pal checking in might help. It has helped a bit, but I’m still not all in.

I’ve tried going to my favorite fitness competitor’s websites and checking out their progress pics. That sorta worked but it didn’t seem to illicit any feelings of “YEAH!!! LET’S DO THIS!”

I’ve tried reading my old blog posts from when I first trained two years ago. Nostalgia, right? Eh…I just ended up critiquing my writing style in some of them. 😉

I’ve tried to pinpoint exactly why I cannot seem to take this goal seriously like I did the first time.  I came to a few conclusions as to why this time around I am not as enthused about it:

  • This isn’t the first time. Now that I know what to expect, I’m not EXCITED as much as I’m DREADING it because I’m thinking of all the negative aspects of competing instead of the positive ones.
  • I’m.busier than before. I have several social events coming up in the next two months including a wedding across the country, a week long retreat in Pennsylvania, and a class reunion in less than a month.  I want to look forward to attending and instead I’m  sitting here thinking “How can I fit a cooler on to a plane?” and “I wonder if I can fit in a workout before the rehearsal dinner?”
  • I’m distracted. I’ve been reading a lot of books on religion and Catholic doctrine and Christianity and although I’ve ALWAYS known that there is more to life than 6pack abs, I can’t seem to find a balance between living the “fit life” and exercising my mind as well. Granted I’m reading other books too but I also want to travel and hang out with my family and friends and sometimes I think training prevents me from doing this.
  • My family won’t be able to attend the show. I will have a large audience of friends in support of me there at the show but as soon as I found out the majority of my immediate family couldn’t make it, I  felt like maybe this wasn’t meant to be. It’s super important to me that they be there and if they aren’t, I won’t take it as seriously as I should.

I’ve talked to my trainer/friend/co-worker Chris about this the other day and we agreed that if I am not into this, let’s not push it. BUT, this doesn’t get me off the hook. He suggested I find something that DOES spark that fire in me that I could shoot for. In other words, as the title of this post suggests, FIND a NEW goal because this competition just ain’t cutting it.

So, with that said, I discussed the possibility of sticking to the plan of training and attempting to diet and just training to look great for summer! The wedding that I’m in takes place in mid-July. I went to try on the dress and order it today. I tried on a size 6 and although it fit, it was a tad snug. So, there’s my motivation!

I’m not about to SQUEEZE into a dress in the sweltering July heat for my friends wedding and look like I barely fit into this dress. Granted, no one looks at the bridesmaids at weddings, all eyes will be on her. 🙂 But, it’s motivating me to take things more seriously.

And, the best part is, if by some chance I happen to look pretty good and feel pretty good at the wedding, there will still be a month left to prep for the competition, if I choose to do it.

If not, I will take my own advice and book a photo shoot, the one that I wanted to do LAST summer but didn’t because I got lazy and didn’t want to diet. Hmm….I’m sensing a pattern with myself.

Either way, I have found new motivation: July 18th is the wedding for my friend. Progress pics will be taken next week.

Let’s Do This!!

Repeat After Me

I don’t eat the junk food because I don’t buy the junk food.

I don’t buy junk food because I can walk past the junk food at the store.

I see the junk food but I don’t want the junk food.

I don’t want the junk food because I’ve had the junk food before…and it aint that good.

I don’t eat the fast food because I didn’t cook the fast food and I’m not entirely sure what’s in the fast food.

I didn’t cook the fast food so instead I eat the food I did cook.

I eat the food I cooked because it’s usually 100% better than the fast food anyway.

I drive past the drive thru because I spend enough $ on the real food.

I don’t get hung up about my weight because I don’t weigh myself everyday.

I don’t weight myself everyday because I don’t care about the weight that much.

I don’t care about the weight that much because I know I’m not a reflection of a number.

I don’t complain about my physical flaws because they can’t talk back to me anyways.

I appreciate the flaws I have because it’s a reminder I am not perfect and I’m human just like everyone else.

I drink water instead of pop because water tastes awesome to me.

I don’t buy the pop because I hate the taste of sugar coating my teeth.

I drink water because I listen to my body and it desires good things that give me energy.

I don’t  have the bad food or drink the sugary stuff too often (but I do sometimes and that’s okay!) because my body feels like garbage after I eat and drink that stuff.

And the more I eat and drink the junk stuff, the more my brain tricks me into thinking I want more of them…and then it’s back to….

…I don’t eat the junk food because I don’t buy the junk food…

An Apple Versus A Doughnut: How Science Helps Me Avoid Junk Food

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Back when I started studying to become certified as a Personal Trainer, I came across an article that sparked something in me.

Ever have that feeling? Have you ever read something or saw something or heard something that struck a chord in you or resonated with you in such a way that you never looked at anything the same way again?

Yeah, for me, with regards to junk food, it was this article.

Now, I’ll be the first to tell you I hate science. I’ve never had a knack for understanding science, math, chemistry, pretty much anything with numbers and letters. 😉 But food? I understand food.

So when I read this article, I remember thinking it was a tad too “science-y” and so I had to read it about 3 or 4 times to truly get it. For those of you who aren’t into this whole biology thing, I have summarized the main takeaways. My point with today’s post is that perhaps those of you who are addicted to things like donuts and all around crappy foods and can’t seem to stop, maybe if you READ or UNDERSTAND how these foods differ, you’ll be more likely to make the healthier choice.

  1. An apple contains good nutrients like Vitamin C but also has calcium, phosphorus, iron, Vitamin A and a healthy dose of potassium. An apple skin contains a compound called quercetin, a powerful antioxidant that reduces cardiovascular risk.  The flavonoids and phytochemicals that it contains seem to help fight against cancer. AND the skin contains lots of fiber, which helps to improve bowel function and reduced cholesterol absorption. Woohoo! Lots of good stuff right??
  2. A doughnut contains none of these nutrients.
  3. The doughnut is loaded with saturated fats, trans fats and refined sugar and is largely devoid of any nutritional value, other than energy, which it has in abundance.
  4. The digestion process of the doughnut is quite lengthier than the apple. Healthier fats generally are absorbed via the liver, whereas saturated and trans fats pass through the villi and are converted into triglycerides, the main form of fat storage in the body. They are also coated in cholesterol (from the liver) and hence the fats in a doughnut will raise the bad (LDL) cholesterol and reduce the good (HDL) component.
  5. Trans fats do even more damage. They have been shown to wreak havoc with the body’s ability to regulate cholesterol and massively increase your risk of heart disease. They also get into the outer lining of our cells, causing them to harden.
  6. We shouldn’t be too harsh on the doughnut, some of their trans-fat containing friends are deep fried foods, such as French fries, cakes, cookies, biscuits, some breads (especially croissants and pastries), processed foods (especially pies, sausage rolls etc), snack foods (potato chips, some muesli bars) and margarine.

I would be lying if I said I haven’t had a doughnut since reading this post back in 2008. But I can honestly say I know I have had 3 in the past 7 years. Why? When I was presented with the option of having one, I ALWAYS remember this article. Like I said in the beginning, it was one that resonated with me. Maybe it will make an impact with you or someone you know that you think MIGHT take Doughnut Sunday at church just a little too far. 😉

As for the progress that’s been made since this article came out, the USA has taken steps to ban trans fats in most foods so it’s not as popular as before. But you can bet not ALL those popular doughnut chains are trans-fat free. The U.S. Food and Drug Administration allows companies to round down to 0 g in its nutrition facts label even if the food contains as much as 0.5 of a gram per serving. Some popular donut companies use the words “Trans Fat Free!” in their advertising legally even though they DO in fact, contain trans fats.

That’s just an FYI for you. I’m not the food police but trans fats are not something anyone should be eating on the regular. If you care about your body and your health, take the time to research what you’re eating.

In good health,

Michelle

P.S. I recently did a consult with a woman who found me through my other blog that has little to do with fitness. In case you wanted to read what truly matters to me, you can read my ramblings there too.

Hunger For God

Isaiah 58:6-9

This, rather, is the fasting that I wish:
releasing those bound unjustly,
untying the thongs of the yoke;
Setting free the oppressed,
breaking every yoke;
Sharing your bread with the hungry,
sheltering the oppressed and the homeless;
Clothing the naked when you see them,
and not turning your back on your own.
Then your light shall break forth like the dawn,
and your wound shall quickly be healed;
Your vindication shall go before you,
and the glory of the LORD shall be your rear guard.
Then you shall call, and the LORD will answer,
you shall cry for help, and he will say: Here I am!

This reading from Isaiah was read during Friday (yesterday) mass. It’s a good reminder to all of us what true fasting is. And what God wanted and sees as hungering for Him. It’s not just fasting from food or our favorite snack. No, it’s also clothing the naked when you see them, sharing your food with those who are truly hungry and in need, fasting from unjust practices, and abstaining from a particular bad habit that you might have.

Fit In Your Faith This Lent: Get creative with your fasting this Lent. Maybe one day you fast from social media, another day you fast from keeping that extra change and giving it to the homeless man sitting outside the grocery store, and perhaps one day you fast from gossiping about others. There are many ways you can Hunger For God, and not just with your empty stomach.

 

Your Kid Eats WHAT?!?

I’ve been wanting to write a post about kids and their eating habits for a long time. I STILL have so much more to share but today’s post is a start.

First, let me throw some facts your way real quick:

Childhood Obesity – according to the CDC

  • Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.1, 2
  • The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period.1, 2
  • In 2012, more than one third of children and adolescents were overweight or obese.
  • Overweight and obesity are the result of “caloric imbalance”—too few calories expended for the amount of calories consumed—and are affected by various genetic, behavioral, and environmental factors.

Marketing Food to Kids

  • Companies spend $1.79 billion annually to market food to children with only $280 million for healthy foods
  • 70% of food ads on the most popular children’s television channel are for junk foods
  • Two-thirds of children’s websites display food ads; of these food ads, 84% are for junk foods
  • Research indicates that children don’t understand the persuasive nature of advertisements until age 8

And now that you’re depressed after reading those, take a look at this typical school lunch in America.

This is a photo of a school lunch in America.

But this is what kids eat in other countries (see the caption under the pic for specific countries.)

What children in other countries eat (clockwise from top left): Ukraine’s version of sausage and mash; Brazil’s plantains, rice and black beans; beetroot salad and pea soup in Finland and steak with beans and carrots in France

Kinda makes you want to cry, doesn’t it?

For more information on the comparison between America and other countries, see the original post by The Daily Mail UK here.

A quick word about school lunches. It seemed once Obama was elected, Michelle Obama had good intentions – Start a program that would require nutritional guidelines for school lunch programs. Unfortunately, it seems it hasn’t done much except waste a lot of food. According to this article posted on The Blaze, looks like most kids just didn’t like the food being served, so they threw it all in the trash, completely uneaten and wasted. School administrators are also having a hard time implementing these guidelines.

The meals served have been so bad, according to numerous students, that pictures of the school lunch trays went viral with the hashtag #ThanksMichelleObama.  Yikes!

So that’s one problem that is probably deserving a separate post.  But isn’t it interesting that we still have a childhood obesity problem even though it looks like a total lack of food is being served in schools? And most of the kids are just throwing it away anyways? Just makes you think.

So, what about the rest of the kids? The ones who aren’t obese or overweight? What are they eating? Could they be malnourished but APPEAR to be healthy?

We eat what is put in front of us. And who puts that food in front of us? Who pays for it? Our parents of course. Our caretakers. So it starts with them.

I’m sometimes curious if the parents have bad habits, are picky eaters, etc, will they pass that down to their kids? Do the parents know how to eat a balanced meal?

I always tell my clients to look for balance in their meals but quite a few don’t know what that really means. I tell them:

1/2 your plate should be full of veggies or a salad, then add your protein which should take up a 1/4 of the plate and leave the rest of the plate open for carbs. Leave a little room for a fat of some sort (it’s usually the salad dressing or nuts added or even butter (gasp!) or perhaps the entrée was cooked in extra virgin olive oil.

The same could be said for kids too. In fact, back in 2011, Michelle Obama DID make some changes that, I think, are helpful for a lot of people. Together with the head of the USDA, the Food Pyramid went away and they unveiled MyPlate.

So visually, you can see what to eat. I think the site is quite helpful. Many people out there have no clue what to eat and how much. At least this gives those people an idea.

Who knows if parents are following this guideline (are they even following it for themselves because it applies to everyone!) but in the end, as long as everyone’s eating good food, it shouldn’t matter, right? But I think we can all learn a little bit from each other. After all, kids don’t come with a manual. I’m sure lots of first time parents are like, “Uhhhh..so what does this thing eat?”  🙂  Okay so maybe I’d be the only person to ask that since I’m kinda clueless on the kid front.

I posed this question to friends and followers:

What are they feeding their kids for breakfast lunch and dinner? What does a typical meal look like for them?

  • Strawberries, yogurt, a toasted bagel, banana rollup (mini tortilla with peanut butter and a banana) or cereal.
  • Rice cereal and sweet potatoes
  • Organic nugget and sweet potato fries with roasted corn salad. Green chilli chicken enchiladas and quinoa beef and broccoli
  • Whole wheat bread with organic almond butter and avocado pieces
  • Greek yogurt and these breakfast biscuits. Last night they had scrambled eggs with spinach, mushroom and tomatoes
  • Fruit loops for bf, pb&j and bananas for lunch. For dinner they are getting a clean/paleo-ish dinner of peanut chicken over brown rice.
  • Steamed veggies for the baby using this (parents of babies should check that out!)

Other quotes from the parents worth sharing:

  • I don’t short order cook. I serve dinner and they can choose to eat it or not, but I don’t make anything else, they don’t get dessert or snack after that.
  • We really run the gamut of healthy food and foods that lean towards unhealthy. I want them to grow up learning about moderation and not “bad” v “good”. They also see mommy workout every day and when we pray over our food we always say, “May our food make us healthy and strong”.
  • My kid is a toddler so his tastes are fickle and unpredictable. I look for higher calorie foods for him, as long as he pees and poops, then I don’t worry. I don’t believe any one food group should be demonized.
  • Sometimes my kids refuse eggs and other times they suck them down. That’s why I always offer foods over and over. You can’t serve it once and then quit. Kids come around.
  • We like to eat different things and experience different cultural foods. Keeps it from getting stale
  • My wife is out of town so I gave my daughter chicken nuggets for breakfast yesterday. She wanted them. I obliged.
  • I will say that we buy organic when given the choice, ESPECIALLY for milk.
  • Our family dinners are all over the board but we do splurge on pizza from time to time.

It looks like the parents I heard back from are doing a fine job of feeding their kids a variety of healthy food.

The takeaways:

1. Whole foods, sometimes organic

2. No short order cooking – you eat what is made or else you don’t eat at all

3. Picky eaters will be picky but try to get them to at least “take a bite” one time and try again in a couple weeks. Their taste buds (and attitude) can change.

4. Fast food is fine on occasion when the only other option is skipping a meal.

5. Experiment with a variety of dishes so they don’t get too bored with the same thing

Sidetone: I was relieved I didn’t hear any parents say that THIS was a problem with any of their kids. (How does that happen, really?)

I was really happy to get all this feedback so thank you all who responded!

If you’re looking for some good recipes for kids, I came across this article on Eating Well. I chose two that seemed like something I would eat when I was a kid (I was super picky).

Hamburger Buddy and Old Fashioned Spaghetti & Meatballs 

I hope some of you found some new recipes to try with your kids! If you have any you’d like to share, share away! I can always write another post with just recipes. 🙂

 

 

 

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