Tag: food

5 Bad Diet Habits to Stop Today

MPiccolo1 Comment

eatingatdesk

This blog post originally appeared on Muscle is the New Sexy.

If you’ve been working out and lifting weights consistently but haven’t seen the scale or measurements budge lately, then it’s time to take a look at your diet plan.  As the common saying goes, “You can’t out-exercise a poor diet.”  As tempting as it is to say, “I’ll burn it off tomorrow” after we indulge in some cheesecake or donuts, it’s just not realistic to think one workout will help.  Take a look at these 5 Bad Habits and ask yourself if you’re guilty of one or more of them.  It could be the key to assisting you with your weight loss goals.

Eating at your Desk

I list this first because it’s probably one of the more unappealing and just plain gross habits we’ve become used to as of late.  In typical American fashion, we’re always in a hurry and no one seems to have time to sit down during the day and eat their meals.  This is why the grocery store aisles are loaded with quick and convenient “meals.”  But even if you have the best intentions and pack your meals everyday, there is still the problem of WHERE to eat your meal.  If you’re in a rush, your desk becomes the table.  With as many germs that are typically on a keyboard and office desk, this is not ideal to enjoy your lunch.  At the very least, choose a place to eat that is communal and intended to be eaten in, such as a cafeteria or break room.  Everyone is busy, and your job is important, but your health is much more important.  And getting crumbs in between the space bar is not attractive.

Scarfing Down your Food too Quickly

No one seems to enjoy their food anymore.  Not every meal needs to be an earth shattering experience.  But if you go to the trouble of cooking, or at least purchasing your food, why eat it like it’s going to be your last meal?  If you eat with intention and with purpose, you might find yourself eating slowly, thus, feeling fuller for a longer period of time.  Take time to taste every bite.  Some people even bless their food before they eat, ensuring they savor every morsel.  You know you’re going to eat again in a few hours.  There’s no need to rush!  Take frequent sips of water in between bites as well.  If you’re hanging with others, chat with them while you eat.  You should be too busy talking to eat so fast.

Skipping your Meals

There is still the misconception among dieters that in order to lose weight, you must skip some meals.  This is counterproductive.  Why?  Because if you start reducing your caloric intake so drastically, you’re just going to become even hungrier and most likely start gaining weight because you might double the size of your next meal.  If you are dieting, cutting back on the portion size is a better strategy than to skip a meal entirely.  The food you eat should be whole and natural as much as possible, not invisible.  An empty plate does not equal a lower number on the scale.

Drinking your Calories

Soda, pop, beer, wine, mixed drinks, juices.  All of these beverages would be considered poor options to hydrate you.  The best choice, of course, is water.  Even if you have a “stellar” diet, and you celebrate a few days a week with just a few drinks, you could be doing yourself a disservice.  For example, one Cosmopolitan has 145 calories in it, a Whiskey sour has 160 and a regular Beer has approximately 150.  Those calories really add up over time.  Reduce and cut back on these, and you might see a shift in your energy levels, better endurance in your workouts, and a change in the scale.   You should see an even bigger change when you increase your water throughout the day.  A good goal? Aim for half your bodyweight in ounces per day.

Opting for TV Dinners instead of Cooking

Boy Scouts aren’t the only ones who should always be prepared.  Adults need to have a plan.  It all starts with cooking.  Planning and cooking your  food might seem like a time consuming chore, but it really is the best way to ensure success with your health.  Maybe you know those tv dinners aren’t very good for you but you don’t know what else to eat.  And if you think those processed meals are “decent” for you, read the ingredient list.  There are usually more than 30 ingredients listed which is always a bad sign.  Learning to cook is worth it!  Take some cooking classes or have someone you know share some tips with you.  And cookbooks are cheap. I found one called “How to Cook” for $5. It really isn’t that difficult to bake some lean proteins and vegetables, cook up some hard boiled eggs, and heat up some leftovers for lunch.  You can even pick one day during the week to get all your cooking done so you’re prepared and ready to get on track with zero excuses.

If you’re guilty of one or more of these bad habits, make the decision today to stop and create better, healthier habits.  Pick one good habit to start and stick with it!   It might take weeks or even months to create the better habit, but it will be completely worth it and your body will thank you.

Change Your Plate: How to Balance Your Meals Without Worry

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plate_food

Are your meals balanced?  Today, with all the nutrition information out there, it’s very easy to over think how to eat healthy and balanced.  Everyone seems to have  their own definition of eating “clean” and their own opinion on how to everyone else should be eating too.

The best advice I give my clients is this:   The best “diet” or meal plan is the one that works for you and you can live with.  Once you figure out that balance, it’s easy.  But figuring out what that is for you can be a very long and tedious process.  But if you strive to have balanced meals, you’re off to a great start.  Here are some basic steps you can take to get started.

First off, let’s define what balanced means.  For me, and for most people, balance means all macronutrients are present and accounted for – Fats, Protein, and Carbohydrates.

Some people really aren’t aware of what is considered a protein, a fat, or a carb so here are some examples in case you’re a little behind in Nutrition 101.

Fats – olive oil, nuts, avocado, nut butters, coconut oil, butter

Protein – fish, chicken, turkey, pork, beef, eggs

Carbs – fruits, veggies, breads, cereals, grains, oats, rice, pasta

How much of each is going to depend on your goals. But here are some general guidelines I try to follow:

  • Protein should be the size of your palm – this is a very generic rule but it’s universally accepted as the norm.  Take a look at your protein on your plate and compare it to your palm.  Is it close?  Is it way off?  Make adjustments and dig in!
  • Carbs should be in the form of veggies/greens – This is usually a salad or a piece of fruit.  Are you getting the recommended daily intake of 7-9 servings of fruit and veggies?  Most people don’t.  Just remember, no  one ever overdosed on veggies.
  • Fats are usually used as the cooking oils or dressings so they shouldn’t take up too much of your plate – Fats don’t make us fat.  They help make us feel full and we need those good healthy fats that contain omega-3’s.  Don’t ever be afraid of fat!
  • Your greens/veggies should take up a large portion of your plate.  Think of them as filler, literally filling up on veggies before you even stick a fork and knife in your protein
  • Your protein should take up the rest of the plate living very little room for “extras.”  I go over what those Extras are below.
  • Ask yourself if all macronutrients are accounted for.  What are you missing?  How can you replace something that’s missing?
  • If you’re already eating balanced, it might be a good idea to weigh and measure you food.  Many people use the “eye-ball” approach a bit too much and could be consuming more (or in some cases LESS) than what they think they’re eating.  Invest in a food scale and start measuring out your portions.  It’s an excellent way to review what you’ve been taking in and a small way to hold yourself accountable to sticking with your plan.

Eliminate the Extras

Think of “extras” as those foods that have little to no nutritional value.  Almost like decorations on a plate.  If you don’t care about having much balance on your plate, then go ahead and eat these.  But if you really want to strive for 90% balance, it might help to cut back or completely eliminate these “special occasion” foods.

  • Rolls, biscuits, breadsticks, muffins, etc.  You usually find these on the dinner table at restaurants before you even order your entree.  Not necessary to fill up on these!
  • Alcohol, sugary sodas, diet pop, juices.  You really want to think of these as “once-in-a-while” treats and never your beverage of choice.
  • Sauces, syrups, creamy dressings.  Find healthy alternatives or make your own.
  • 100 Calorie Snack packs.  Why are these considered extras?  Because I’d be willing to bet you’ve had more than 1 of these snacks in a given day.  They don’t fill you up because they contain little nutritional value and usually no protein.  Protein will help you stay fuller longer, whereas pre-packaged snacks leave you wanting more.

And don’t forget….

  • Where’s your water? Hydration should be a staple in your daily routine
  • Don’t scarf down your food.  Eat slowly and enjoy the meals that you make.  If you must, set a timer for 20 minutes and force yourself to eat slower.  You’ll be glad you did!
  • Think of each meal as a food opportunity.  Will your next opportunity get you one step closer to your goals?  Or will it deter from your goals?  Think and choose wisely.
  • How big is your plate?  If you’re eating your meals on a huge plate, chances are you try to fill that plate with food leaving no spaces in between.  Consider eating off of a smaller plate.  It can be a visual game changer!

A couple examples of balanced meals would be:

  • Grilled chicken breast on a bed of greens and a side of brown rice.  The salad is dressed with an oil based dressing.  The chicken is the protein, your salad/greens as well as the brown rice are your carbs and your salad dressing is the fat.
  • Egg white and Whole Egg omelet with spinach and sauteed in coconut oil with a side of oatmeal.  Your eggs and egg whites are your protein, your fat is the coconut oil and your carb is the oatmeal and the spinach.
  •  Even snacks can easily be balanced – Yogurt with some nut butter mixed in and a piece of fruit.  Yogurt is your protein, nut butter is your fat and the fruit is your carb.

Take these simple steps and make your meals balanced every time.  Once you get some practice preparing and logging your meals, it will become second nature.  Remember, eating should be a stress-free part of your day.  If you get off-balance, no need to worry.  Make your next meal as balanced as you can, and get back on track.  Print this post out and put it on your fridge.  Keep it with you or save it to your phone and refer to it the next time you’re trying to stay balanced.

Need help finding out how much you should be eating for your goals? I offer online coaching to assist you with this. Check out my package offerings to see which might work best for you!

Food Is Love…and Other Lies We Tell Ourselves

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eating-disorder

Food makes everything better.

Food makes me feel worse.

Eating is my favorite pastime.

Eating is my least favorite part of the day.

Being skinny means being the cheerful one. The pretty one.

Being fat means being the funny one. The life of the party.

The thought of cooking makes me sick.

The thought of cooking makes me nervous.

Planning my food out makes me feel in control.

Planning my food out makes me feel obsessive.

I wish food was my enemy, then I wouldn’t eat so much of it.

I wish food was my best friend, then I would eat more of it.

My reflection in the mirror makes me cringe.

My reflection in the mirror makes me laugh.

My doctor said I’m going to die if I don’t lose some weight.

My doctor said I’m going to die if I don’t put on some weight.

I’m starving already…this diet sucks.

I binged again…this diet sucks.

Fast food is better than no food, right?

No food is better than fast food, right?

I have to take a picture of my food, gotta make sure people think I’m sticking to my diet.

I can’t look at pictures of food. It makes me feel guilty for not sticking to my diet.

I’m starving first thing in the morning so I eat a huge meal. I heard that’s the best way to kickstart your metabolism.

I’m starving first thing in the morning. Then I wait 12 hours to eat because I heard intermittent fasting is the best way to diet.

I have 6 small meals because that’s what you’re supposed to do.

I have 3 big meals because that’s what you’re supposed to do.

I can’t eat like you do, I’m in awe of your discipline.

I can’t eat like you do, I’m grossed out by your food.

I’d give anything to have your body.

I’d do anything to have my old body back.

I know I’m so thin, everyone looks huge to me.

I know I’m so big, everyone looks tiny to me.

I forgot what it’s like to not be on a diet.

I forgot what it’s like to be active.

I forgot what healthy is supposed to look like.

When I get to my goal weight, then I’ll be happy.

When I eat this ice cream, I’ll feel better.

When I throw up this ice cream, I’ll feel better.

After I eat that cheesecake, I’ll go to the gym before the calories really settle in.

After I eat that cheesecake, I’ll go to bed before the shame sets in.

Looking in my refrigerator gives me a panic attack because it’s always full of stuff I shouldn’t eat.

Looking in my refrigerator makes me depressed because it’s always full of stuff I won’t eat.

If I had a personal chef, then I’d lose weight.

If I had a personal trainer, then I’d lose weight.

If I had my spouse’s support, then I’d lose weight.

I wake up thinking about food.

I go to bed dreaming about food.

 

I wish I could break-up with food.

 

 

 

 

 

 

 

 

The More You Know, the More it Sucks

MPiccolo2 Comments

So I kinda figured out this whole fat loss/dieting thing. I actually figured it out a long time ago, but unfortunately, it just took me until NOW to realize how much it really sucks.

See, there’s really no big secret to losing fat and keeping it off. We all know it’s basically being in a caloric deficit. And yes it requires hard work and patience and time and effort of course.

But to finally finally FINALLY understand that you cannot possibly see good results without adhering to your diet at least at an 85-90% compliance rate 100% of the time?  Well, that’s the part that really sucks.

Here comes the whining (I’m really good at complaining, so brace yourself).

So now I gotta get back to being the tupperware queen again. Now I have to resist the urge to eat something I’m not really supposed to. Now I have to toss the peanut butter that calls my name when I’m not even hungry at night. Now I have to suck it up and just deal with hunger sometimes. (Not starvation, let’s be clear).

I finally understand how most of my clients feel MOST of the time. I’m struggling like they do. I’m frustrated like they are. I’m cheating as many times if not more than they are on the weekends.

And here we go again on Monday morning, starting over. This time we will be 100%. This time we won’t cheat. This time we will prep our foods. This time we’ll get our workouts in. This time we’ll try really really hard and we will not fail.

But a few days or maybe if I’m lucky, a few weeks might pass and I’ll be back here again, repeating the same thing.

So goes this whole dieting thing.

And there’s really no other words of wisdom to share with this. There’s no big revelation. There’s nothing more to say other than THIS. SUCKS.

 

Hit the Reset Button

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reset_button.jpg.scaled500

 

It’s been one of those months.  Not days, not weeks, an entire month of being way too liberal with my diet.

I had booked a just-for-fun photo shoot for June 28th but told my photographer I need much more time. If I would have stuck with the original date, I would have been miserable. I probably would look “okay” maybe even “good” to some people, but I’m setting my standards higher than just “good” and “okay.”  I will in no way look like I’m ready to hit the stage in a competition, but I aim to look my most FIT this year. That’s my goal.

So, today is day number 1. Again.  We’ve all been here I’m sure:

“I’ll start tomorrow.”

“Just one more party and I’ll get back on my diet next week.”

“I can’t possibly say no to birthday/graduation/wedding cake, so just one more cheat weekend.”

I consider the past month a mini-vacation for myself. I didn’t go nuts but NOTHING was working to get myself motivated to lean out. My usual tricks just weren’t cutting it. No motivational sayings posted on my phone or pictures of my favorite competitors helped. Writing about it didn’t help. Watching other people workout didn’t do anything for me. Taking progress pics didn’t do it either. Even pushing my own clients to work hard, which almost always works for me, didn’t make me want to take this seriously this time around.

I think I realized the problem: I believe it was a combination of stopping the coaching with Erik as well as having become USED to all the food during my bulk phase. I think my stomach was just like, “Ummm….what happened to all that food you were feeding me?”

Trust me, the food that’s on my diet phase of this plan is PLENTY of food for me. But of course, who wouldn’t just a little bit more? Just an extra bite here. A little more spoonful there. Oh just a few more grams won’t hurt.

The nice interesting part is that the scale doesn’t show any significant change. I didn’t completely undo all my hard work. So this tells me my cheats really weren’t that bad. This is more of a psychological RESET button I’m hitting. Because my mind and my heart were NOT into it this past month at all.

But that’s changing today.

No more slacking. Time to get serious.

So let’s this be a lesson to you boys and girls:

Even when you set goals, be ready to put the work in. Admit when you’re hearts just not into it, and hit that reset button when you are ready. It’s never too late!

 

 

Becoming the Best Version of Yourself

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 Did I really try my hardest today?

Maybe it’s the cold weather causing me to hibernate more than I’d like.  Maybe it’s seeing too many people on social media doing more than myself, who knows.  But I thought, in order to hold myself accountable, why not finish the day with a question?  I try to start my day with a statement such as,  I WILL do __________.  I AM going to ____________.  I CAN ____________.   It seems appropriate to end the day with a question – almost like a Review of Your Day.

Sidenote:  Although I’m speaking from a fitness perspective, this can still be applied to career or relationship or pretty much any goal you have.  Especially those New Year Resolutions.

Looking back at the past week, asking myself this questions, I was ON point with my meal plan from my coach.  I didn’t miss any workouts either.  So how can I repeat this?  How can anyone keep this train moving in the right direction?  I suppose it’s a combination of motivation and willpower and accountability from others.  But above all, it started with a plan.

I hear from many of my clients that although they have every intention of doing A, B and C in a given day, there are diversions and things that just get in the way and before you know it, they didn’t accomplish A B or C.  They haven’t even gotten the train out of the station and it’s already derailed.  And now they feel like crap and feel guilty and feel like giving up.

Here are some examples:

A meeting at work that went long, there goes your workout for the day!

Your car needs to be fixed so there goes your money that you wanted to spend on the new gym membership!

You oversleep so now you have to stop by the drive-thru or the cafeteria at work, there goes having a good home cooked meal!

Noticing a common theme in the above examples?  They all could have been prevented with a PLAN.  If you have a plan, you’re so much more likely to succeed.

Here’s some ideas on how to implement one:

  • How do we solve the meeting problem? How can we know when our boss wants us to stay late and work? We don’t.  So we have a plan to workout at a time when your boss has no control of your schedule – usually first thing in the morning.  Or a weekend.  There’s got to be some ME time in your life.  Several of my clients insert “Meeting with Jim” into their work calendar so they don’t miss a workout.  (Jim, like gym…get it?)  Even if you have to work late 5 days a week, if you have a plan to workout at a different time, it’s already done and you won’t feel rushed to squeeze it in.  Even if you only workout one day in a week, that’s something.  That’s an accomplishment.
  • How can you prevent a car that breaks down?  Or your child falls down and gets injured? (Think BIG expenses). Usually not preventable.  But your plan for this is your budget.   I’m a firm believer everyone/family needs a health budget.  This would be different or in addition to a savings account.  Coming from someone who knows what it’s like to scrape by, I know this is easier said than done.  The number one declaration I hear from ALL of my clients is “I wish I would have started this sooner.”  It starts with a health budget.  Save those dollars!  Saving up for a treadmill or a trainer or a good pair of running shoes or gym membership is a good first step.
  • What’s the plan for accidentally oversleeping?  This is probably the easiest one to do but also the one I hear the MOST excuses for:  Prep your food.  Prep your food.  Prep your food.  Prep your DAMN FOOD!!!!

🙂

Can you tell I’m slightly irritated passionate about this one?  It’s seriously the easiest thing to do EVER.  What’s the most common objection to it?

I know what to eat, I just don’t have time to make it.

Nope, not good enough.  You do have the time, you just don’t make it a priority in your life.  Goes back to the health budget.  If it’s a priority, you make the effort to get it done.

Stick “Food prep” in your calendar.  Literally write it down for a block of time for about 2 hours.

Go to bed earlier so you can wake up earlier and get it done in that time frame if you want.

Get off Facebook.  Take a social media BREAK.  Like a legit day or two break.

Make it a family affair and have the kids help out in the kitchen.  They’re going to eat the food anyways, right? Might as well start them young and get them learning some basic cooking skills like just chopping up veggies. If they are too young for that, how about mixing or just throwing stuff in a crock pot?  Or if you have OCD kids that love to be organized, how about getting them to weigh and measure out the food into zip lock baggies?  Seems like a mundane task but most kids I know are entertained by the smallest things.  Turn it into a lesson.  Teach them math or something, I don’t know.   Tell them:  “I need 6 ounces of chicken, in each of these bags.  If I need 6 ounces for everyday this week, how many ounces is that?”

Okay so I’m clearly not a parent nor a teacher but, I think you get my point.

If you have family that doesn’t eat the same foods you then yes, this will require some extra effort.   In my opinion, the easier option is just making stuff that everyone can enjoy, just decreasing/increasing the portions for them.

Picky eaters?  Try the “just try a bite” method.  Worked for me for about 15 some years since I was the pickiest child ever.  PB and J was the only thing I really ate but I would always have “at least a bite” of greens and meats that Mom made for me.  I got wise around age 25 by cooking food, the same time that I invested in a Personal Trainer I might add.

One of my clients recommended a couple books for those picky eaters so I’m passing on the information to my Mommy readers:  Bringing up Bebe:  One American Mother Discovers the Wisdom of French Parenting

I just love this review of the book: “Bringing Up Bébé is a must-read for parents who would like their children to eat more than white pasta and chicken fingers.”

Another one is called: Brain Rules for Baby: How to Raise a Smart and Happy Child from Zero to Five

Check them out and let me know what you think – and if you’ve read them let us know so my readers/followers can hear what you think too!

Speaking of babies, this all comes back to baby steps – small steps to accomplish a large goal.  One day at a time was made for goals such as these.  They can seem overwhelming, they can seem like you’re starting at square one but with just some effort, you can get there.  It might even take months or even years before your PLAN is in full effect.

But before you know it, you’ll get into that rhythm.  You’ll be THAT person that’s always prepared.  THAT person that always seems to have his/her stuff together.  THAT person that you look at or read about and think “Oh I’m sure that would never work for ME.”  Guess what?  It can.

You will be that person that ends your day with “Did I try my hardest today?  HELL YES!” 

And it will show!  You’ll be happier because you’ll be closer to your goals; you’ll be calmer because your stress will be lowered due to all the workouts you’re doing and all the good food you’ve been eating;  you’ll be happier because you’ve been spending your money from your health budget; you’ll be more confident because you put your health first.

As always, if you have any other ideas or suggestions for my readers who struggle with this same problem, feel free to comment and share this post with others who could use the boost!

Speaking of food…Vote!

MPiccolo3 Comments

I can talk about food forever and whenever.  And since starting this a year ago I must admit the subject of food has always been at the forefront of my mind.  Not to mention the hot topic of almost every discussion when chatting with friends about the competition.

“So what kind of food do you eat?”  “Are you starving??!”  “Are you eating a ton of fish and asparagus?”  “Don’t you just want to eat some Burger King once in a while?”  “How much food do you actually eat?”

When I’m not thinking about what I’m about to eat, I’m thinking about my first meal AFTER the competition is over.  I’ve seen many ideas thrown my way and they have all been enticing.  But I’m asking you, random reader, to share with me what YOU think I should eat as soon as I’m 100% FINISHED with the competition on October 5th.

Don’t consider it a “last meal” type of event – it will technically be my first REAL meal since starting the competition.

So help me choose! I promise I WILL eat whatever ends up being voted for the most and will post pics as proof!

Hurry up and Wait

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ImageThere’s a little saying in the production world where I used to work that if you were on the crew you would say to one another as a joke: “Hurry up and wait.”  I have no idea where this saying came from, perhaps it’s applicable to your job. 

The reason behind it is the rush of trying to get things done, only to have to wait for certain things to happen first.  When I worked as a production coordinator, you would hurry up and get everyone in place ready to shoot a scene, only to have to wait for someone else to make things happen.   Maybe the actor that was hired is still in wardrobe or makeup, maybe the lighting still isn’t quite right, maybe the teleprompter won’t start up (that last one is from personal experience).  Talk about a panic attack as everyone sits there and just waits and stares at you to solve the problem so they can get through the day.  Glad those days are behind me!

I thought of this saying today as I was frantically emailing and messaging various people online asking all kinds of questions about my figure competition goal.  I recently opened up and sent some pictures of myself to a very well known trainer who told me I was way too thin to even think about competing this year.  Granted she made it clear it was her own opinion and she is just looking at pictures of me but it threw me off a little bit. 

I did ask for her advice so I brought that on myself.  And I knew she would be honest.  After thinking about it for awhile I realized she’s only saying I need to train 3 months longer than I had originally planned.  No big deal right? 

See the problem with being surrounded by other trainers and being a trainer myself as well as having a fair amount of knowledge about nutrition, I am constantly researching what the best method is for training for this competition.  At the same time I’m getting all kinds of advice.  So with this advice and research, the self-doubt kicks in. 

All of a sudden I thought to myself “Maybe I’m doing too much cardio.  Maybe I should do what that woman is doing…maybe I should eat like that guy is telling people.  Shouldn’t I be seeing muscle gains by now?  How come I’m not losing the fat quicker?  How long is this going to take?!”

I worked my brain into a frenzy.  But worst of all, I didn’t trust my coach.  I hired this man for a reason and I realized I need to stick with the plan.  There is no rushing this process.  It’s going to take time.  A year?  Well, maybe.  But after I got some great advice from two competitors that I contacted, I understand that I can still do my show as intended in October this year as a “warm-up.”  Then, if I choose to, do another show as the “real deal” in the Spring of 2014.

I also took a step back this week to remind myself why I started this whole thing:  For myself; to change my body; to see how far I could take this body and my fitness level and to essentially show off all my hard work.  I’m not doing this for a trophy, for a prize, for anything more than to say “I did this.”  So back to the drawing board, although I never really left the board.  I just took a temporary leave to get my mind straight.

Now that it’s on straight, I can say this:

“It doesn’t matter how slow you go, as long as you do not stop.”

I’m not stopping.  I will keep going.  I can do this.

-Michelle

“My food is my fuel…my food is my fuel…”

MPiccolo3 Comments

This mantra has been on repeat in my head all day today.  Why? Because today started meal plan #2 from Coach Davies. 

Before I go into what Coach has in store for me this month let me just boast that today, FINALLY, I was able to break through my plateau.  I weighed myself this morning after not getting on the scale for a week, to find that I’m down to 125lbs. What a relief! 

I was somewhat concerned I would never see it budge ever again.  And although I am well aware that it’s not really about the scale at all, I do like to at least know what kind of a range I’m in right now.  Plus, today was the weigh out for my little bet I had going with my friend Craig.  I proudly exclaimed on Facebook that he owes me $20…

Yes Virginia, it IS possible to lose weight over the holidays:  9lbs down from Thanksgiving until today.  The only rule we set out from this bet was that I would not do any diet pills (as if) weight loss shakes or anything like that.  I promise I stood by these rules. 

I can also add that a FB friend of mine from high school,  ALSO took on the challenge of losing weight during the holidays and she lost 5lbs too!  So yes, it can happen. 

I tallied up the amount of cookies I had from Thanksgiving until Christmas Day and it totaled 20.  I can even remember exactly what I ate (is this normal?)

Thanksgiving: 2 Chocolate chip cookies

The Dessert Party on December 9th: Already posted about this but just to repeat: 1 triple layer cookie, a piece of angel food cake, a small bite of pumpkin pie (really don’t need to count this do I?) 1 of those sugary icing deliciousness cookies.

Christmas Day (for us was Sunday the 23rd): 6 chocolate balls, 3 buckeyes (This is Ohio ya know) 1 homemade cut out cookie.

Christmas Eve: 4 cookies at work of various types, 1 sugar cookie at dinner.

So for anyone who thinks I just avoided all sugar, you are sorely mistaken.  I definitely enjoyed my fill. 

I would say this may have been part of the reason I plateaued almost the whole month of December.   Maybe not, but I think it’s interesting that all of a sudden I lose 2lbs the second I stop eating the junk? Hmmmm…

As for my meal plans and getting back on track (although I didn’t really get off track, did I?) last month my Coach had me eating alot of egg whites, chicken, and flank steak.  This month, even MORE egg whites, Imageasparagus, Imagetilapia Image

or cod (yum!) and green beans, Image

among other things.  Besides the meal plan becoming more of a challenge, the workouts are much more intense as well.  Sprints, plyometrics, walking backwards on the treadmill and stairmaster (I have yet to master this. I am convinced I will fall and make myself look like an idiot.)

The mantra “My food is my fuel” came into my brain after reading a woman’s FB post recently.  Her name is Amy Jo Horvath and she’s a National Physique Committee competitor.  Here’s her FB Page: https://www.facebook.com/AmyJoHorvathNpcFigureCompetitor

She’s also a mom and wife and is in full contest prep mode.  This means she basically has to find time to train and eat clean still be a full time mommy and wife.  I must say, at least on the surface of her FB page, she is on top of it! 

A few weeks ago she posted how she had to eat her prepared food in her car.  She ended the post with “Food is fuel!”  It stuck with me as I downed cold Cream of Rice and egg whites this morning, literally fork in right hand, driving with the left.  This wasn’t as difficult as it sounds (although I do not suggest doing it). 

The second meal of the day proved more challenging to stomach: Tuna, egg white and diced asparagus.  Perhaps it was the lack of flavor…perhaps just the sloppiness of trying to get tuna and asparagus on the fork…but it was by far the hardest part of my day.  (I know how silly that sounds considering the hardest part of the day for most people is probably way worse)

But THAT’s when the mantra kicked in.  And in the end I ate it all.  I didn’t puke, I didn’t feel sick…lo and behold I actually felt full and energetic. 

Wow, who would have thought?  Good food = good things. What a concept!

The only downside to this new meal plan?  It’s true what they say about asparagus. I will let the reader figure that one out.

Time to get sleep…because as awesome as food is, it’s equally important to rest and recover for the day that comes tomorrow.

-Michelle

Random tweet: I burned 97,611 calories in 2012.  But sadly, I didn’t log all my workouts. So it’s probably more. #random #exercise #workoutfreak

 

The Anti-New Years Resolution

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I’m officially sick and tired of the “New Year New You!” mantra plastered over Fitness and Health Magazines every January.   Gyms and health clubs are guilty of these slogans and promotions too.  You walk into any gym for that matter in the month of December and January and there are specials and deals going on usually meant to entice that vulnerable gym newbie who wants to accomplish the usual for the new  year:  lose weight.

This time I’m going to do it.  This time I won’t give up and I won’t give in and I’ll diet and I’ll workout everyday and I won’t stop.

But every year, usually in mid February, they do stop.  They slack off .  They don’t have support at home.  They get caught up at work.  They stop coming to the gym. They fall off the wagon.  They give up and they feel like they failed.

resolutions

This vicious cycle creates a sort of animosity I have noticed among the frequent gym freaks patrons.  Comments are made, looks are exchanged and gestures are made.  Granted of course, not everyone does this.  I am generalizing here.  But speaking from the standpoint of a trainer, I can assure you there are people out there who really look down on those people coming to the gym for the first time and treat them like the plague.  I have witnessed this juvenile behavior from adults more times than I care to remember.

This time around, how about we make a resolution to leave the NYE’ers (New Years Resolutioners, yeah I just made up that word) alone and let them be.  No approach.  No pouncing.  Just letting people do their own thing with no judgement.

motivational quotes for weight loss (14)

For those looking to lose weight, you can start January 1st but why set yourself up for failure?  I had repeatedly told my consultations “I highly recommend you start out really slow with this long term goal” in the beginning of January.  They wanted no part of that.  They wanted results and they wanted them quickly.  I’ve heard from many people “Oh no, I’m going to come here everyday for this entire month.  Otherwise I won’t come at all!” 

Pretty sure you can guess what happened.  They came in for about a week straight and then POOF! they were gone.  What a waste of time, money and effort.

thCARD05GT

If you have tried to lose weight every January unsuccessfully, then perhaps a new approach is needed.  My best advice is baby steps.  Break it out into phases.  And don’t call it a resolution.  That word itself carries with it such a stigma of “Ugh, not THIS time of year again!”   Just call it what it is:  a goal.

Ask yourself:  Have you ever MET anyone who actually stuck to their Resolution? I mean really stuck with it?  Maybe I’m in the minority but I have found people stick with their goals when they start them when the TIME is right, and usually, it’s not January 1st.  Start when the time is right for you.  Don’t let any of these magazines, tv shows, (ahem Biggest Loser), co-workers, family, friends, social media..tell you that “The Time to start is January 1st!! ”

No, the time to do it is when YOU decide.  When YOU are in a good place mentally and financially (yes its going to be an investment) to do it YOUR way.

Oh and in case you were wondering, the best month to make your new years resolution? August.  According BusinessWeek.com here http://www.businessweek.com/articles/2012-12-25/how-to-keep-new-years-resolutions-make-them-in-august

Mini Update on Me, because, lets just admit this is all about me:  Currently awaiting my new meal plan since it’s been almost a month since hiring my Coach.

The “Lose 5bls between Thanksgiving and January 3rd” bet I have going with my friend Craig is in the bag.  That’s $20 is as good as mine since I’ve actually lost 7lbs.

Aiming to lose 1 more by the 3rd since I hate odd numbers.

Probably one more post coming before the end of 2012.

-Michelle