Everyone is looking for the magic pill to lose weight!
-TV reports come out with a new supplement that is supposed to "burn fat" and help you lose weight.
-Magazines show great before-and-after photos, if you use their product, pill or shake.
-Internet has thousands of downloads, just click here and pay $19.99 for the latest and greatest fitness fad or information that will change your life. $19.99 a month, that is.
So, what's the secret to losing weight?
Do you need to watch The Biggest Loser or the newest show starring Kirstie Alley to find out the real truth? Do you need to spend money for quick-loss products that never seem to work, but you'll try anything now?
Can I be honest with you? Are you reading this article now because of the headline? Are you waiting for the "5 secrets" that are going to jumpstart your fitness and health NEW life? Be honest, are you? How many articles is it going to take? How many tv commercials, magazines and products is it going to take? Seriously now.
It starts with the inside.
It starts with your heart. WHY do you want to lose weight? Because you are overweight? WHY are you overweight? Because you overeat? WHAT changes do you want to make? WHAT changes are you willing to make?
I deal with issues of the heart. I deal with issues of the head. I deal with weight loss. So let's get started. What are the 5 secrets to losing weight? [you know I had to put something down or you'd leave...]
1. Good weight training routine
2. Effective cardio program
3. Good nutrition program
4. Desire/heart to set goals and make them
5. There is no secret, just shut up and do it
Okay, I started out good. Sorry, got to #5 and kind of lost it. Friends, there is no "magic pill" or "potion" that is going to make you healthy. There is no new workout or program that is going to make you lose weight.
It is a daily battle that you have to face. It is daily choices that you have to make, about your workouts and your nutrition. It is about getting a backbone and fighting back against daily temptations. But, it's a battle you CAN win! You CAN, I know you can. I've said this before, when you need a plumber for your house or a mechanic for your car, you call one. Same thing with your body. If you need help, you need to call a professional. I am here to help you. If you have the desire and you want to learn and you want to change your body, then I can help you. Are you ready to get started?
E-mail me directly at sandi@startwiththeinside.com
Still working on website revamp, but you can visit my on-line store at:
http://www.myfitnessstore.com/startwiththeinside
You can purchase on-line training sessions if you are not in Atlanta area, or gift certificates for those you love. Does it cost? Uh, yes, but how much are you spending on pills, shakes, programs, gym memberships, etc.? I'll make it worth your while. Change your life and change your body. There is no better feeling than being healthy.
Be strong friends, losing weight is not easy, but you can overcome and you CAN do it! Do it the right way, okay?
Monday, March 29, 2010
Wednesday, March 24, 2010
How Do You Stop Eating the Bad Stuff?
"I was doing fine until I had _______", then it was all downhill after that."
"I just have a hard time with _______" [food]
"I know I shouldn't eat _______, but I just can't stop"
These are common phrases I hear from clients who just can't stop eating the bad stuff. It's a constant battle, one that can set you back from your weight loss goals for a week [or permanently] or derail you all together.
So, how do you stop eating the "bad stuff"?
First of all, what is the "bad stuff"?
Usually, it can be narrowed down to one of the following food or drink items:
• Fried foods
• Sweets, excessive sugar
• Alcohol
• Excessive fatty foods like mayonnaise, heavy salad dressings
• Diet sodas or regular sodas
• Chips and cheese
Oh no, you say, I can't possibly just stop eating all of that!
No, I am not saying you have to. Hang in there with me. These are just some things that may trip you up while you are trying to lose weight. You need to find the emotional attachment to this food and deal with that.
For example, is it just a habit to go out on Friday night with friends and order the same thing each week, fried food and alcohol? You work out all week and eat right, you deserve a break, right? Or a little dessert a couple of times a week, a bite of your child's cookie, a hidden chocolate stash just when you need it? What is your emotional attachment to this food? Do you eat it during a certain time? Do you eat it when you are with certain people? If you KNOW you are not supposed to eat it, then why do you?
These are all things to be posted in your Healthy Journal. Don't worry, you don't have to do this permanently. But you may have to do it temporarily until you see the pattern of how you eat. When I ask a client to write down everything they eat and drink for two days, they immediately groan and inevitably give it to me and say "this is not a typical day, because this _______ happpened". Right. Really? Life is a typical day. Stress is a typical day. Stress eating. Relationships not working out. Frustrations at work.
As Americans, many of us have chosen bad food habits to deal with our heightened levels of stress and make that choice to have food comfort us instead of making changes in our lives to deal with our problems.
I am not perfect either, not saying I am. But I make choices every day to be healthy, and reap the rewards every day as well.
If you say you want to be healthy, then do it.
If you say you want to lose weight, then do it.
If you say you want to change your life [and your body], then do it.
It starts with the inside, your inside emotional being. It starts with becoming educated, taking steps to correct bad habits, and becoming STRONG.
Strong-willed.
Strong-emotionally.
Strong-physically.
Strong-heart.
You can stop by eating the bad stuff, by just doing it. So will you? There's no better feeling in the world.
"I just have a hard time with _______" [food]
"I know I shouldn't eat _______, but I just can't stop"
These are common phrases I hear from clients who just can't stop eating the bad stuff. It's a constant battle, one that can set you back from your weight loss goals for a week [or permanently] or derail you all together.
So, how do you stop eating the "bad stuff"?
First of all, what is the "bad stuff"?
Usually, it can be narrowed down to one of the following food or drink items:
• Fried foods
• Sweets, excessive sugar
• Alcohol
• Excessive fatty foods like mayonnaise, heavy salad dressings
• Diet sodas or regular sodas
• Chips and cheese
Oh no, you say, I can't possibly just stop eating all of that!
No, I am not saying you have to. Hang in there with me. These are just some things that may trip you up while you are trying to lose weight. You need to find the emotional attachment to this food and deal with that.
For example, is it just a habit to go out on Friday night with friends and order the same thing each week, fried food and alcohol? You work out all week and eat right, you deserve a break, right? Or a little dessert a couple of times a week, a bite of your child's cookie, a hidden chocolate stash just when you need it? What is your emotional attachment to this food? Do you eat it during a certain time? Do you eat it when you are with certain people? If you KNOW you are not supposed to eat it, then why do you?
These are all things to be posted in your Healthy Journal. Don't worry, you don't have to do this permanently. But you may have to do it temporarily until you see the pattern of how you eat. When I ask a client to write down everything they eat and drink for two days, they immediately groan and inevitably give it to me and say "this is not a typical day, because this _______ happpened". Right. Really? Life is a typical day. Stress is a typical day. Stress eating. Relationships not working out. Frustrations at work.
As Americans, many of us have chosen bad food habits to deal with our heightened levels of stress and make that choice to have food comfort us instead of making changes in our lives to deal with our problems.
I am not perfect either, not saying I am. But I make choices every day to be healthy, and reap the rewards every day as well.
If you say you want to be healthy, then do it.
If you say you want to lose weight, then do it.
If you say you want to change your life [and your body], then do it.
It starts with the inside, your inside emotional being. It starts with becoming educated, taking steps to correct bad habits, and becoming STRONG.
Strong-willed.
Strong-emotionally.
Strong-physically.
Strong-heart.
You can stop by eating the bad stuff, by just doing it. So will you? There's no better feeling in the world.
Monday, March 15, 2010
How to Get Great Abs!
"I need to work my abs"
"Can you show me an exercise to get rid of this?" [she says as she grabs around her belly with both hands]
"I want to have great abs"
Abs - Abs - Abs - they're everywhere!
You see them on professional athletes, you see them on models in magazines, you see them on TV infomercials flaunting them as they show you the newest, bestest, greatest ab machine that is going to give you flat abs! Yeah, wow!
Feeling pretty honest this morning, so hang on to your chair...you want to see your abs? You want to have a flat tummy?
THEN STOP EATING CRAP!
I know, you already knew that.
Then, WHY aren't you doing it and WHY are you still eating the CRAP?
There is a misconception out there, esp among women, that there is a "magic" exercise out there that is going to give you good abs. There has to be some twist, some crunch, some machine that will flatten your belly and make it look good. Has to be. Right?
Wrong. Dead wrong.
You already have abs. You may already have strong ab muscles. But you can't see them. They are covered by a layer of fat. So get rid of the layer of fat. That's the hard part. How do you do that?
-By establishing a good weight training routine.
-By establishing an effective cardio routine.
-By eating clean, meaning cutting out foods that are bad for you or learning to live in moderation with them.
If you are consistent with these three things, you will see results in your abs. But you have to be consistent. If you are 20 lbs overweight, then most likely, you are not going to see meaningful results in your abs area until you lose 15-18 lbs. And most people will lose 5-10 lbs, NOT see any results in their abs, and get discouraged and quit. It's not worth it, they say, because it's too hard and I guess that's just how their body is going to be.
That's not how it has to be!
Great abs come from a healthy diet and exercise program. They come from listening to your body and giving it what it truly needs. They come from battling the emotional food-battles and working out when you really don't feel like it. It doesn't mean that you have to have a die-hard approach, but you do have to be serious. You may have to give up something you really don't want to - like alcohol, or diet colas, or desserts. But the results are well worth it.
As a trainer, it's frustrating to see how many people are uneducated about their abs. The guys go into the gym and all they want to do is bench press, lift as heavy as they can. The gals go into the gym and all they want to do is the eliptical, go as fast as they can. There has to be a balance. Guys need to learn how to do effective cardio. Gals need to learn how to lift weights. And everyone needs to learn how to eat clean. In an effective weight loss program, 20% of effort is in the gym - your workouts, the other 80% is in your nutrition. And the same applies to your abs - 20% workout, 80% nutrition.
So, be mindful of what you are eating.
If you say "I shouldn't be eating this, but..." - change that to "I shouldn't be eating this and so I am NOT"
If you say "Losing weight is too hard" then it will be.
If you say "I want great abs" then do the work to get them, okay?
I'm always here to help...
sandi@startwiththeinside.com
"Can you show me an exercise to get rid of this?" [she says as she grabs around her belly with both hands]
"I want to have great abs"
Abs - Abs - Abs - they're everywhere!
You see them on professional athletes, you see them on models in magazines, you see them on TV infomercials flaunting them as they show you the newest, bestest, greatest ab machine that is going to give you flat abs! Yeah, wow!
Feeling pretty honest this morning, so hang on to your chair...you want to see your abs? You want to have a flat tummy?
THEN STOP EATING CRAP!
I know, you already knew that.
Then, WHY aren't you doing it and WHY are you still eating the CRAP?
There is a misconception out there, esp among women, that there is a "magic" exercise out there that is going to give you good abs. There has to be some twist, some crunch, some machine that will flatten your belly and make it look good. Has to be. Right?
Wrong. Dead wrong.
You already have abs. You may already have strong ab muscles. But you can't see them. They are covered by a layer of fat. So get rid of the layer of fat. That's the hard part. How do you do that?
-By establishing a good weight training routine.
-By establishing an effective cardio routine.
-By eating clean, meaning cutting out foods that are bad for you or learning to live in moderation with them.
If you are consistent with these three things, you will see results in your abs. But you have to be consistent. If you are 20 lbs overweight, then most likely, you are not going to see meaningful results in your abs area until you lose 15-18 lbs. And most people will lose 5-10 lbs, NOT see any results in their abs, and get discouraged and quit. It's not worth it, they say, because it's too hard and I guess that's just how their body is going to be.
That's not how it has to be!
Great abs come from a healthy diet and exercise program. They come from listening to your body and giving it what it truly needs. They come from battling the emotional food-battles and working out when you really don't feel like it. It doesn't mean that you have to have a die-hard approach, but you do have to be serious. You may have to give up something you really don't want to - like alcohol, or diet colas, or desserts. But the results are well worth it.
As a trainer, it's frustrating to see how many people are uneducated about their abs. The guys go into the gym and all they want to do is bench press, lift as heavy as they can. The gals go into the gym and all they want to do is the eliptical, go as fast as they can. There has to be a balance. Guys need to learn how to do effective cardio. Gals need to learn how to lift weights. And everyone needs to learn how to eat clean. In an effective weight loss program, 20% of effort is in the gym - your workouts, the other 80% is in your nutrition. And the same applies to your abs - 20% workout, 80% nutrition.
So, be mindful of what you are eating.
If you say "I shouldn't be eating this, but..." - change that to "I shouldn't be eating this and so I am NOT"
If you say "Losing weight is too hard" then it will be.
If you say "I want great abs" then do the work to get them, okay?
I'm always here to help...
sandi@startwiththeinside.com
Wednesday, March 10, 2010
March News = Change
Please read my March newsletter about change...
http://www.startwiththeinside.com/pdf/March2010.pdf
http://www.startwiththeinside.com/pdf/March2010.pdf
Friday, February 26, 2010
Being a Healthy Example for Your Child
I had the great experience of speaking at a local middle school, addressing 6th, 7th and 8th graders in their Health Classes. Based on their curriculum, I addressed topics such as fad diets, body image and living a healthy lifestyle.
These kids were great! So honest and so full of questions. It was very gratifying to talk with them and hear what was on their heart. There is so much mis-information around them - things that they see [on tv, magazines, internet], things that they hear [on radio, tv], but most of all, what they see and hear at home.
It is SO important to be a healthy example for your child!
These kids are in middle school. They are not young children anymore, but they are not teenagers yet either. The 6th graders are still innocent and somewhat childish, the 7th graders are cool and comfortable and crazy [I can say this because I have a 7th grader], the 8th graders are maturing, body-wise and mood-wise. They are more somber and serious, still crazy, but serious about issues. They had a lot of questions for me. And so I listened...
I saw them nod when I talked about the crazy diets out there, I heard them when I said things they agreed with, like having parents who are overweight and on a diet. Moms who never lose the baby weight. Moms who just have a poor metabolism. Moms who have a candy/chocolate stash somewhere in the house. This is nothing new to them. These kids KNOW what is going on. They LISTEN to everything that is being said in the house. When Mom [or Dad, don't want to leave the guys out] is miserable about her weight or appearance, they hear all of that. They hear the talk of crazy one-time diets, the fat-burning pills, the workouts - and they are confused. They are confused just like Mom is because it's not working. And all the attention is focused on the fact that it's not working.
I've been there. I tried everything I could for 8 years to lose weight, nothing worked!
I just sat down with these kids and gave them information, educated them about words that they hear, shared with them experiences that I have been through and seen in my clients' lives. You could hear a pin drop. These kids are VERY interested in being healthy. These kids are very interested in having healthy families. They want to be healthy. And many times, their hands are tied because of the choices of their parents.
Fast food, sugar-overload, processed foods are the most common obstacles to them. Not having healthy foods available, fresh fruits and veggies.
I remember when my kids were very young, I took every precaution to make sure that every day, they got the right amount of fruit, the right amount of veggies, healthy breads, healthy foods. My daughter did not have a french fry until she was one-year old and that was only because Mema gave her some. I wanted to keep her pure. I wanted her to be healthy. Meanwhile, I grazed on my chocolate stash daily and tried pills and shakes to lose the weight I had gained from carrying her. And this was a pattern I repeated with each pregnancy and child.
We spend so much time in the early years preparing and watching over our children, but we don't realize that they are spending their middle years preparing and watching over us. They are seeing the choices we make. They know what's going on.
My kids knew me when I was overweight and they know me now as a fit person for the last 9 years. They've seen the bad and the good. I think they like the good better, I know they do, but they've also made the choice themselves to be a healthy person. They see the bad that is out there, but they make choices because they know what is good too. Many parents want to shield their kids from anything bad - bad teacher, change the room; bad kid in a class, get rid of them; bad kid in church, change churches. They think if they never let their kids see anything bad or experience anything bad, they will just turn out good. When the kids are seeing the bad anyway. But they don't get the opportunity to take control themselves and work through situations. Same thing with health - they see the bad, but they don't get the opportunity to take control of their eating because the parents buy the food. They don't get the opportunity to work through it because they just eat what they are fed.
Parents, please be a healthy example for your child. Please TALK to them about food and nutrition and exercising and most of all, balance and moderation. Healthy living is NOT about crazy fad diets or pills or strenuous workouts. It's about balance and moderation of nutrition and exercise. Educate yourself on healthy living so you can share it with your children.
I've seen these wonderful kids and what is in their heart, now show them what is in yours, what is truly in your heart. I am here to help you...
These kids were great! So honest and so full of questions. It was very gratifying to talk with them and hear what was on their heart. There is so much mis-information around them - things that they see [on tv, magazines, internet], things that they hear [on radio, tv], but most of all, what they see and hear at home.
It is SO important to be a healthy example for your child!
These kids are in middle school. They are not young children anymore, but they are not teenagers yet either. The 6th graders are still innocent and somewhat childish, the 7th graders are cool and comfortable and crazy [I can say this because I have a 7th grader], the 8th graders are maturing, body-wise and mood-wise. They are more somber and serious, still crazy, but serious about issues. They had a lot of questions for me. And so I listened...
I saw them nod when I talked about the crazy diets out there, I heard them when I said things they agreed with, like having parents who are overweight and on a diet. Moms who never lose the baby weight. Moms who just have a poor metabolism. Moms who have a candy/chocolate stash somewhere in the house. This is nothing new to them. These kids KNOW what is going on. They LISTEN to everything that is being said in the house. When Mom [or Dad, don't want to leave the guys out] is miserable about her weight or appearance, they hear all of that. They hear the talk of crazy one-time diets, the fat-burning pills, the workouts - and they are confused. They are confused just like Mom is because it's not working. And all the attention is focused on the fact that it's not working.
I've been there. I tried everything I could for 8 years to lose weight, nothing worked!
I just sat down with these kids and gave them information, educated them about words that they hear, shared with them experiences that I have been through and seen in my clients' lives. You could hear a pin drop. These kids are VERY interested in being healthy. These kids are very interested in having healthy families. They want to be healthy. And many times, their hands are tied because of the choices of their parents.
Fast food, sugar-overload, processed foods are the most common obstacles to them. Not having healthy foods available, fresh fruits and veggies.
I remember when my kids were very young, I took every precaution to make sure that every day, they got the right amount of fruit, the right amount of veggies, healthy breads, healthy foods. My daughter did not have a french fry until she was one-year old and that was only because Mema gave her some. I wanted to keep her pure. I wanted her to be healthy. Meanwhile, I grazed on my chocolate stash daily and tried pills and shakes to lose the weight I had gained from carrying her. And this was a pattern I repeated with each pregnancy and child.
We spend so much time in the early years preparing and watching over our children, but we don't realize that they are spending their middle years preparing and watching over us. They are seeing the choices we make. They know what's going on.
My kids knew me when I was overweight and they know me now as a fit person for the last 9 years. They've seen the bad and the good. I think they like the good better, I know they do, but they've also made the choice themselves to be a healthy person. They see the bad that is out there, but they make choices because they know what is good too. Many parents want to shield their kids from anything bad - bad teacher, change the room; bad kid in a class, get rid of them; bad kid in church, change churches. They think if they never let their kids see anything bad or experience anything bad, they will just turn out good. When the kids are seeing the bad anyway. But they don't get the opportunity to take control themselves and work through situations. Same thing with health - they see the bad, but they don't get the opportunity to take control of their eating because the parents buy the food. They don't get the opportunity to work through it because they just eat what they are fed.
Parents, please be a healthy example for your child. Please TALK to them about food and nutrition and exercising and most of all, balance and moderation. Healthy living is NOT about crazy fad diets or pills or strenuous workouts. It's about balance and moderation of nutrition and exercise. Educate yourself on healthy living so you can share it with your children.
I've seen these wonderful kids and what is in their heart, now show them what is in yours, what is truly in your heart. I am here to help you...
Friday, February 19, 2010
Carbs Are NOT The Enemy!
There are so many misconceptions about carbs - carbohydrates - that it has become very common to hear the following phrases:
"I know I need to cut back on my carbs"
"A low-carb diet will help me lose weight"
"I eat too many carbs and that is why I am overweight"
"Carbs are bad, but I just can't stay away from them"
Carbs have gotten a really bad rap, esp. in the last 10 years. Think about it -- the low-carb diet craze, the no-carb diet craze, the "carbs are bad" mentality -- all over the last 10-20 years while at the same time obesity is SKYROCKETING during this time. Think there might be a little connection?
Carbs are NOT the enemy!
Carbs are LIFE.
Carbs are ENERGY.
Your body NEEDS Carbs.
When a client comes to me wanting to change her life and get healthy, one of the first things I do is a nutrition analysis, based on what she is currently consuming each day. 80% of new clients believe that they have a problem with Carbs before we start working together. And what do I find out after the nutrition analysis? 80% of new clients are fine, carb percentage-wise. They just might be eating the wrong kinds of carbs. So what are the right kinds of carbs? And should you eat them?
Carbs are technically any of a group of organic compounds that includes sugars, starches, celluloses, and gums and serves as a major energy source in your diet. Carbs are generally thought of in food categories as bread, pastas, potatoes and rice, bread being the most popular. It frustrates me to no end when I hear someone say that they cannot or should not eat a sandwich because it is "all carbs". It's all carbs if you make it all carbs. You just need to learn how to eat the right kinds of carbs.
Healthy vs. unhealthy carbs:
Oatmeal vs. boxed cereals
Sweet potatoes vs. potatoes
Whole wheat breads vs. white breads
Brown rice vs. white rice
Fruits and veggies vs. fried foods [any]
Does this mean that you have to go home and change all your unhealthy carbs to healthy ones overnight? No, make a gradual change. It's ironic that moms of young children are so careful to make sure that their baby gets the proper BALANCE of foods, gotta get those fruits in, gotta get those veggies in, proper balance of milk and lean meats, but then when it comes to themselves, they barely eat a fruit or vegetable and snack on candy and chocolate that they would never think of feeding their baby. As the children get older, they relax on the rules a little bit, but mom's eating habits stay the same. She just keeps gaining weight. Pretty soon, it's a habit, she's overweight and that's when it gets frustrating.
Carbs are not bad for you, but like anything else in a good NUTRITION plan [not a die-it], moderation is KEY!
If you cannot give up boxed cereals, have it in moderation coupled with a healthy fruit. Try brown rice instead of white rice. Try a sweet potato instead of a regular potato. I think the worst things on the list above is white breads and fried foods. Those need to be limited as much as possible. And that's where our obsession with sandwiches and chips or fries comes in, such a good combination. You can still eat a sandwich. It just depends on how you make it.
Use whole grain breads. Fill it with a good protein source. Fill it with good veggies. Limit fatty sauces or don't use them. My favorite lunch sandwich is a California Avocado from Atlanta Bread Company. No white bread, put it on whole grain. No dill sauce [glorified mayonnaise]. Takes me 20 seconds to tell them to make those substitutions. But those are my choices. You go to any restaurant and you can make the same choices. You cook at home and you can make those same choices.
Stop labeling the food as "BAD" or talking about them like they are the enemy. The food is energy to help you through your day. But YOU have to be in charge, YOU choose your health at every meal. So start making good choices. So if you feel like having a sandwich, have one - just make sure it's a healthy one!
"I know I need to cut back on my carbs"
"A low-carb diet will help me lose weight"
"I eat too many carbs and that is why I am overweight"
"Carbs are bad, but I just can't stay away from them"
Carbs have gotten a really bad rap, esp. in the last 10 years. Think about it -- the low-carb diet craze, the no-carb diet craze, the "carbs are bad" mentality -- all over the last 10-20 years while at the same time obesity is SKYROCKETING during this time. Think there might be a little connection?
Carbs are NOT the enemy!
Carbs are LIFE.
Carbs are ENERGY.
Your body NEEDS Carbs.
When a client comes to me wanting to change her life and get healthy, one of the first things I do is a nutrition analysis, based on what she is currently consuming each day. 80% of new clients believe that they have a problem with Carbs before we start working together. And what do I find out after the nutrition analysis? 80% of new clients are fine, carb percentage-wise. They just might be eating the wrong kinds of carbs. So what are the right kinds of carbs? And should you eat them?
Carbs are technically any of a group of organic compounds that includes sugars, starches, celluloses, and gums and serves as a major energy source in your diet. Carbs are generally thought of in food categories as bread, pastas, potatoes and rice, bread being the most popular. It frustrates me to no end when I hear someone say that they cannot or should not eat a sandwich because it is "all carbs". It's all carbs if you make it all carbs. You just need to learn how to eat the right kinds of carbs.
Healthy vs. unhealthy carbs:
Oatmeal vs. boxed cereals
Sweet potatoes vs. potatoes
Whole wheat breads vs. white breads
Brown rice vs. white rice
Fruits and veggies vs. fried foods [any]
Does this mean that you have to go home and change all your unhealthy carbs to healthy ones overnight? No, make a gradual change. It's ironic that moms of young children are so careful to make sure that their baby gets the proper BALANCE of foods, gotta get those fruits in, gotta get those veggies in, proper balance of milk and lean meats, but then when it comes to themselves, they barely eat a fruit or vegetable and snack on candy and chocolate that they would never think of feeding their baby. As the children get older, they relax on the rules a little bit, but mom's eating habits stay the same. She just keeps gaining weight. Pretty soon, it's a habit, she's overweight and that's when it gets frustrating.
Carbs are not bad for you, but like anything else in a good NUTRITION plan [not a die-it], moderation is KEY!
If you cannot give up boxed cereals, have it in moderation coupled with a healthy fruit. Try brown rice instead of white rice. Try a sweet potato instead of a regular potato. I think the worst things on the list above is white breads and fried foods. Those need to be limited as much as possible. And that's where our obsession with sandwiches and chips or fries comes in, such a good combination. You can still eat a sandwich. It just depends on how you make it.
Use whole grain breads. Fill it with a good protein source. Fill it with good veggies. Limit fatty sauces or don't use them. My favorite lunch sandwich is a California Avocado from Atlanta Bread Company. No white bread, put it on whole grain. No dill sauce [glorified mayonnaise]. Takes me 20 seconds to tell them to make those substitutions. But those are my choices. You go to any restaurant and you can make the same choices. You cook at home and you can make those same choices.
Stop labeling the food as "BAD" or talking about them like they are the enemy. The food is energy to help you through your day. But YOU have to be in charge, YOU choose your health at every meal. So start making good choices. So if you feel like having a sandwich, have one - just make sure it's a healthy one!
Monday, February 15, 2010
When Everything Doesn't Go As Planned
One of the most frustrating things for a planner is when things don't go as planned. You miss a workout, you overeat at a meal, you make a mistake, you fail. You feel bad. You tried so hard to have everything perfect, and it just isn't working out that way. The weight is not coming off, the schedule is not easing, it's so hard.
So what do you do when everything doesn't go as planned?
Well, there are a few options...
• Quit. Be miserable and fail. Ick, next option please...
• Go on and try again. Easier said then done, and you've probably already done this one, over and over again.
• Revise your plan, get your mind and body focused, and work harder.
It's funny how a person has a vision of how their body should look or what they want to look like. And it's so disappointing when they don't turn out that way. You look in the mirror and cannot believe that the body looking back is the way you feel.
So, do you just walk away from your body?
It's so frustrating, the long process of losing weight. You can work so hard to lose 1-2 lbs. in a week, while all it takes is one weekend to gain 5-6 lbs. Why is that? Why is your body letting you down? Why is it not changing?
When I first meet with a client, I mentally note the "red flags" that come up as we get to know each other. It could be something about their health history, the standard "I eat pretty good", one of their support systems. I note the red flags and more often than not, those red flags become something we have to deal with weeks into establishing a good exercise and nutrition program. Notice I didn't say diet and workout. Exercise and nutrition.
Most people don't understand how important planning is when you start a new exercise and nutrition program. It's not just about your workout or your food. It's about making time for yourself, making your life a priority so you can better take care of others. It's about taking care, good care, of the body you have. And then there's the time aspect. Take a sample 12 week program. 12 weeks of exercise and proper nutrition. Life-changing, right? Yes, most of the time. But part of the planning for a 12-week program is planning for plateaus and for how long 12 weeks actually is. Think about 12 weeks - 3 months.
A lot of people don't consider this when PLANNING their new routine. First week goes great, maybe lose a pound or two. Second week is okay, maybe lose a pound. Third week you are starting to get tired of it. By the fourth week, you're thinking "I've been busting my butt for 4 weeks now and THIS is all I get?". The majority don't even make it to the 5th or 6th week without some sort of quitting and failure. Then what happens?
• Quit. Be miserable and fail. Ick, next option please...
• Go on and try again. Easier said then done, and you've probably already done this one.
• Revise your plan, get your mind and body focused, and work harder.
In a standard 12-week program, you will see results in week 9. Week 9 friends!!! So what does that mean? You have to get through week 1, week 2, week 3, week 4, week 5, week 6, week 7, week 8. You have to be consistent, doing the exercise, eating good nutrition and you have to do it for 8 weeks to get to week 9. Weeks 9-12 are when you will really SEE and feel the optimal benefits.
Keep this in mind when you are planning a new program. Have a professional help you. Revise your plan, get your mind and body focused, and work harder. It's hard when things don't go as planned, but you CAN recover and you CAN succeed. I'm here for you when you need me...
So what do you do when everything doesn't go as planned?
Well, there are a few options...
• Quit. Be miserable and fail. Ick, next option please...
• Go on and try again. Easier said then done, and you've probably already done this one, over and over again.
• Revise your plan, get your mind and body focused, and work harder.
It's funny how a person has a vision of how their body should look or what they want to look like. And it's so disappointing when they don't turn out that way. You look in the mirror and cannot believe that the body looking back is the way you feel.
So, do you just walk away from your body?
It's so frustrating, the long process of losing weight. You can work so hard to lose 1-2 lbs. in a week, while all it takes is one weekend to gain 5-6 lbs. Why is that? Why is your body letting you down? Why is it not changing?
When I first meet with a client, I mentally note the "red flags" that come up as we get to know each other. It could be something about their health history, the standard "I eat pretty good", one of their support systems. I note the red flags and more often than not, those red flags become something we have to deal with weeks into establishing a good exercise and nutrition program. Notice I didn't say diet and workout. Exercise and nutrition.
Most people don't understand how important planning is when you start a new exercise and nutrition program. It's not just about your workout or your food. It's about making time for yourself, making your life a priority so you can better take care of others. It's about taking care, good care, of the body you have. And then there's the time aspect. Take a sample 12 week program. 12 weeks of exercise and proper nutrition. Life-changing, right? Yes, most of the time. But part of the planning for a 12-week program is planning for plateaus and for how long 12 weeks actually is. Think about 12 weeks - 3 months.
A lot of people don't consider this when PLANNING their new routine. First week goes great, maybe lose a pound or two. Second week is okay, maybe lose a pound. Third week you are starting to get tired of it. By the fourth week, you're thinking "I've been busting my butt for 4 weeks now and THIS is all I get?". The majority don't even make it to the 5th or 6th week without some sort of quitting and failure. Then what happens?
• Quit. Be miserable and fail. Ick, next option please...
• Go on and try again. Easier said then done, and you've probably already done this one.
• Revise your plan, get your mind and body focused, and work harder.
In a standard 12-week program, you will see results in week 9. Week 9 friends!!! So what does that mean? You have to get through week 1, week 2, week 3, week 4, week 5, week 6, week 7, week 8. You have to be consistent, doing the exercise, eating good nutrition and you have to do it for 8 weeks to get to week 9. Weeks 9-12 are when you will really SEE and feel the optimal benefits.
Keep this in mind when you are planning a new program. Have a professional help you. Revise your plan, get your mind and body focused, and work harder. It's hard when things don't go as planned, but you CAN recover and you CAN succeed. I'm here for you when you need me...
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