Saturday Snippets

Happy Saturday lovely people!

So it’s been a red hot minute since I ranted about some snake oil diet and “health” program.

You’ve been forewarned 🤣

If someone offers you pie in the sky promises of ridiculous weight loss in a week ( largely done by starvation) and then tells you ( the victim) you will also have to pay 100’s of your hard earned dollars a month to buy all of their fabulous starvation….um….weight loss products… may I make a suggestion?

Take your 100plus dollars, buy some good running shoes, and run far, far away from it.

You’re welcome 😉

I’ve seen one particular product circulating through and it’s just so unrealistic in what it offers.

I’m sorry, but losing big amounts of weight in 8 days is not only unrealistic, it’s also unhealthy. And the reality is all you’ve done is shed a whole lotta water in those days.

I’ve read enough on it to know you basically starve yourself most days of the “program” in that first week.

I don’t exaggerate.

On top of that you spend a good amount of money to be involved in this particular diet cult.

I know it’s super old school but really, if you want to lose weight, and keep it off you’ve got to manage what goes in your mouth, eat healthy nutritious food the majority of the time ( because chocolate ya know?)and get some good purposeful exercise in most days of the week.

It will be slow and steady ( as it should) you will eat foods you enjoy, without depriving yourself, and the money you save you can use towards that new exercise hobby you fall in love with.

Stay away from the diet schemes that require you to buy their products and promise you “to good to be true” results.

Really the only results you’ll ultimately have will be a lighter bank account.

Advertisements

Common Myths of Health And Fitness

fiitmytsjs

 

Hello world! Yeah I know, no Monday Musings yesterday. I had nothing to muse over. Well not entirely it was more like a busy weekend and it just didn’t happen. But if you wanna read some of the past ones, find some here.

https://sassyfitnesschick.com/2018/07/09/monday-musings-18/

https://sassyfitnesschick.com/2018/06/25/monday-musings-16/

The life of writing involves making myself sit and be still and grind it out when I’d rather be up and moving. If there were only a way to do other stuff AND dictate my posts while doing it, that would be awesome 🙂

Anyway I thought we’d talk today about some common myths in regards to fitness and health. I heard something this past week that got me to thinking and I was gonna give it a nod in my Monday Musings but decided there was enough fodder for it to have an entire post of it’s own.

Let’s face it, in the world of health and fitness there’s a lot of things that aren’t true yet people unknowingly buy into them all the time.

Let’s consider a few in this post….

Feel the burn.

I’ve seen this quite a bit lately in different places. The whole “feel the burn” thing in regards to working out.

Now I’m not sure about you, but if something feels like it’s burning during a workout, I’m fairly sure that’s not a good thing.

Feeling a burn could indicate you have over done something or doing more than your body is physically conditioned for at that point.

This is not the same as just working hard in a session and pushing yourself within your current physical conditioning. Our bodies require time to change and adapt to what we put them through, this doesn’t happen overnight or in a few sessions when you feel like you’ve got your “beast mode” on.

If something feels like it’s burning, you really need to stop and not go to that point anymore lest you pick up and injury that sidelines you for awhile.

A gradual, consistent approach that continues to build will let you work harder and longer with less risk for injuries.

FitnessMyth1

The longer you workout or the more you do in a day the better

You might mentally think you are doing something great but really unless you’re an elite athlete getting in some extra work you are simply setting yourself up for potential injury and at best being over tired, sore and not feeling great after the fact.

Stick to a structured daily workout plan, give it your best efforts and call it a wrap. Think quality over quantity.  If you need to do other things consider yoga or stretching to help keep those worked muscles relaxed and loose for your next workout session.

You get no extra gold stars for excess workouts. 😉fitness myth

I’ve gained weight but I know it’s muscle.

I’ve heard this when someone has been working out for like…6-8 weeks. Building muscle is work, hard work. If you’re a woman, it gets even harder. We often don’t lift heavy enough, or often enough and eat enough to build muscle in that fast of a manner. It has taken me time to build muscle, years. Although cycling and running have contributed to my muscle building, I do specific weight lifting a couple times a week alongside that.

If you want to build muscle it will take time, determination, consistency and good nutrition. Did I mention time ?

If you’re gaining weight that early on, you might be eating more than you need so adjust your calorie intake.

fitness myth 2

I’m skipping breakfast because I want to lose weight.

Do you know that breakfast really is the most important meal of your day? Your body has been fasting for hours ( think your last meal the night before) eating properly helps kick start your metabolism for the day, wards off  hunger and helps prevent binging later on when you are full blown hungry.  It will also give you energy for your morning. Not only that having proper fuel helps you to be focused and alert, without it you can be irritable and grouchy. Skipping breakfast won’t contribute to weight loss, but it will keep you hungry and focused on food.

It doesn’t have to be a huge meal, but one that is healthy and offers adequate protein and carbs to fuel your body and brain.

Eating lots of protein gives you more muscle.

Listen, I’m always one who will preach eating protein to you ’cause it delivers a big bang for keeping you from feeling hungry for long periods of time. Your body needs protein to build muscles and grow cells and hair and nails and all that other cool physical stuff. Your body uses protein to build and repair tissues.

However, when it comes to fat loss and a better body, protein is the king of nutrients. Protein can reduce hunger and boost metabolism.

But in the often misguided fitness world, the more is better approach is often heralded as the way to do things.

Yes, you need adequate protein. Yes, if you are athletic you need more than the average sedentary person, but consuming high amounts won’t necessarily put Popeye muscles on you.

Why? Our bodies know what they need and the amounts needed and can only ingest 12-15 grams per meal.  At a point, the excess protein is excreted or stored as fat if it’s surplus calories.

Building muscle is a combination (again) of consistent hard work, daily discipline, lifting heavy and good nutrition.

Not massive quantities of protein.

Try and consume your protein from natural food sources and limit manmade protein drinks, shakes, powders, bars, supplements etc etc.

The 1200 calorie diet.

Ah yes. The standard caloric intake often given to women. Men do get a bit more but it’s just as limiting.

It still amazes me that these standard diets are often assigned to people without any given consideration to their personal needs.

Eating to low amount of calories is just as counterproductive as to many.

If you are seeking to lose weight you need to have a good understanding of yourself, your lifestyle, and your physical level of activity.

All of us have a basic level of calories our bodies need to just be alive. That means to support a beating heart, brain activity, cell growth, breathing… you know.. just the normal things. Our basic BMR ( basal metabolic rate) will be different for all of us again based on our age, sex, fitness level, jobs etc.

Try this calculator for your estimate…. https://www.bodybuilding.com/fun/bmr_calculator.htm

It’s important you know what you’re baseline is and not eat calories under that.

From there, you would determine what kind of work do you do? Is it physically demanding or is it a desk job? What kind of purposeful exercise do you do? None? Light ( 1-2 days a week) moderate (3-5) or more intense (6-7)?

All of these things come into play determining your daily caloric needs. And this can be a shifting scale most days.

For instance, I know on my long training days, I’ll be burning off a lot of calories and making my body work hard. I know I’ll have higher caloric needs based on my day in general, as well as my purposeful exercise. I know I can consume more calories on those days over days where I might just run a 5K that morning to where I don’t really alter my normal eating.

I am aware that on any given day I may need more or less calories depending on my activity level.

When you have a better idea of your personal needs, you can determine the calories you need to lose weight, or maintain your weight.

Eating a big meal makes you gain weight.

OK this is one that for sure comes up around Thanksgiving.  For some crazy reason people go hop on a scale the day after.

Like… why?  Do you just wanna feel crappy for enjoying your day?

Listen up, if you show a gain, it’s not fat ok? You aren’t gonna toss on 2-4 pounds of fat overnight.

Yes, the scale *could* show a gain but I’m gonna just say it’s most likely water weight from all those carbs you took in the day before from potatoes, rolls, dressing, pies etc.

Carbs, if you don’t know this, are like little sponges that hold onto water. Why do you think body builders restrict carbs when they are close to competition? To deplete water out of their muscles.

I would suggest if you go back to your normal eating, getting normal exercise and check again in a couple days, you’ll have weight *loss*.

To stay in shape you only need one or two days a week.

Sorry. That might clear your head or give you a quick burst of energy but it won’t get you in shape or help with any weight loss goals.

Ideally, you should really strive to workout most days of the week for optimal health benefits.

Start with a couple days but aim to get in at least 5-6.

You can crunch your way to good abs.

Sorry… but no.  I cringe when I hear people talking about doing crunches and dutifully going through the motions. The reality is it’s an ineffective way to get those abs. Instead you should be doing things in a combination of interval training, utilizing carbs wisely, getting adequate sleep and keeping stress levels low. Of course the right training moves help too. Moves like squats, deadlifts, and chin ups can contribute to that shaped mid section.

fitness-myths-6-638
Want a great looking mid section? Incorporate exercises that work all of these “ab” muscles.

I’m eating healthy, I will lose weight.

Truth is…. you will lose weight if you take in less calories than you need in a day and create a deficit.  Yes, eating healthy foods is definitely what you should strive to have in your day, but if you eat to much of anything your body will take what it needs and store the rest for fat.

Eat healthy, focus on eating just enough to satisfy your hunger, and then move on with your day.  Don’t get caught in the thinking you are going to lose weight if you have no idea of your calorie consumption in the day.

Be mindful of another “trap” by drinking “healthy” liquid calories in the trendy shakes and smoothies. The calories are often astronomical in it and you’d do better eating regular food.

My son used to get a smoothie from a local place. He asked me to stop and get him one and bring it to work. Me being me, I’m standing there picking apart menu and code words that still mean sugar no matter how you try and gloss it over ( good publicity makes you feel like you’re doing yourself a healthy favor) I found the one I was buying for him and almost fainted when I saw it had nearly 1,200 calories in it.  True, it was a large one, but still, that is an obscene amount of calories for something that is being promoted as “healthy” it is close to exceeding daily caloric intake.

When I told him he was shocked and stopped buying them.

Working out will turn fat into muscle.

No. You have fat and you have muscle. You can’t make one be the other. You can lose fat and you will be able to see your muscles better but you won’t turn your excess fat into muscle nor will muscle turn into fat.

dispelling-fitness-myths-about-food-fitness-and-exercise-2-638

Oh and another myth I’ll put in here that ties in, my favorite, muscle weighs more than fat. ( a way to justify weight gain)

No.

5lbs is still 5lbs. muscle however, is sleek, compact and lean and fat is thick, bulky and fluffy. Having more muscle under your skin gives that “toned” look people always go on about. Toned is a weird way of saying you have some muscle holding your skin out.

And that’s about all I have to say on that topic 😉

I guess I could keep on with other points but I need to bring it to and end.  If you are unsure of something in regards to health and fitness, find credible sources to gain information. Don’t go by what the bulky dude at the gym does or the girl in the yoga pants tells you to eat. Educate yourself on things so you can make the best choices for you.

Tell me, are there some myths you’ve heard that people believe in?

Snake Oil Diets And More Wizardry

snake oil

Did you grow up with siblings? If so you understand how you learn to push each others buttons on things right? Sometimes it’s to annoy each other, sometimes it’s just to get that person going on whatever topic because it amuses us in some way.

It doesn’t seem to change even when you grow up. Then we have friends who can do the same thing with us.  It’s all fun and games… usually….

I’m no different, I guess. If there’s one thing that gets me going or kicks my investigator mode into high gear,  it’s having someone ask me about some new diet craze or company pedaling it’s wares promising claims of extreme and swift weight loss.

Usually the companies biggest successes are emptying your pockets, not making you any thinner.

I had a friend message me recently asking if I knew of or had heard of a particular company and it’s product. People were flocking to it and it was gaining a big following.  She had been asked to try it, I’m really glad she’s one of my smart friends and of course, declined.

There are so many companies and products out there trying to make a living off of peoples desperation it really is hard to keep up with them all. I got the basic name and info from her and started digging.

Oh. It didn’t take me long. It didn’t take long at all to be shocked and horrified over it on several levels. The complete nonsense presented on eating and weight loss is…well.. awful.

When I shared what I was finding with my friend the response was “go get them” haha when I mentioned I just can’t help it, (gathering info  and sharing what I find) I get back…. “personally, I get a kick out of it…”

See what I mean from my opening questions? They give me the right prompts and cut me loose haha

So. What about this product?

This is a MLM (multi level marketing) company so that should tell you something right off the bat.

It’s about making money, first. There are no prices offered on website as they want you to find a “distributor” of the product and purchase from them. Hmmm.

There are several products they offer all promising you great things in a short amount of time. Reviews were glowing of big losses in only 8 days for one of their packages.

They claim to detox, fat burn, cleanse you inside and out,  get you thin and make you a new healthy individual with all of their amazing products. AND… you will finally be happy…. poor…  but happy. Blah. Blah. Blah.

( insert sound of me gagging here)

The hocus pocus of all the wording made my head spin in moments. Then I quickly realized people REALLY buy into this, literally and figuratively.

Like, they cough up a lot of money for all these promises of magic potions. Worse yet, they believe it all. They believe this time, something will work.

I continued my reading and searched out more info.  As many of these companies and products go, you find these hard to believe reviews of awesomeness on it, and oddly, not many dissatisfied customers at all.

Another red flag my friends.

There aren’t that many happy people about anything in this world, especially weight loss products. So we have to largely believe the reviews that are so wonderful are put out by the distributors of the product.

The negatives I found, well, as to be expected, the product hadn’t done the miracles they expected, the company hadn’t followed through on it’s promises, over priced, or worse yet were the side effects from using it.

Starve. Repeat.

It didn’t take me long looking at one of their most seemingly “popular” plans, the 8 day kick starter transformation package to know why people were losing so much weight in 8 days.

You’re freaking starving to death, that’s why. Literally.

They promise 8 days to transform you. Holy crap it’s taken me 8 years to learn all this stuff, get fit, and get a decent grip on my eating behaviors.  How could I have wasted all that time?? 😉

As I looked at their daily eating plan, I was thinking, what are people actually, you know, eating??  Besides sucking down all these pills, powders, “flushes”, and occasional shakes they are buying.

Ahhh here it is… I found it in the “plan”… you only get to eat 3 meals in the 8 days.

Yes. That is all.

And those “meals” are limited to 500-600 calories. I can’t even imagine how you must suck the food in at that point. Not to mention how foggy headed you must feel.

The rest of the time you are using all of their products to detox, fat burn, cleanse and whatever else bull nonsense they are hyping you over. Oh the hype.

Let’s call it what it is… you… are starving yourself.  I find it ironically funny they want you to use a product that supposedly “blocks” fat absorption and causes food to pass through. Meh… it’s supposed to expand and take up space in your stomach…

Like, why the heck do you need that when you aren’t even hardly eating anything ???

I wont spend much more time on discussing this. It just made me scratch my head. People will spend money to starve themselves… ok…

They also give you an “exercise plan” to follow but honestly, I don’t see how you are able to do more than lay on the sofa with a daily caloric intake of 500-600 calories.

Anything under 1000 calories a day is a starvation diet people.

But… it’s “natural” and “plant based”

So. What.

It should be noted there are lots of natural things but they can kill you or just make you sick and not feel good.  Just because someone has tossed various natural ingredients together doesn’t mean it’s good for you or that the doses are right for you.

Many of the ingredients in these products act like caffeine. It is the reason people are so hyped up and have so much “energy” when they are on them.  A fancy version of speed.

It should be noted that side effects are jitteriness, racing heart, high blood pressure, sweating, nausea, and shakiness.  Others are cramps, feeling bloated and an overall not feeling well.

No food and natural stimulants, no wonder those side effects present themselves.

One of the main pills you take is an appetite suppressant. It’s loaded with a bunch of herbal stuff.  When you start adding a bunch of “natural” herbal things into your body, the effects can not be pleasant.

One ingredient in this appetite suppressant pill is bitter orange or synephrine. It was banned years ago and is linked to major cardiovascular risks.

Not sure I’d want to be popping that with other stimulants too. No wonder a racing heart is reported.

Oh, and the “flush” they offer. well yeah, it’s supposed to do what the name implies.  It’s main ingredient is senna which is in laxatives you can buy at the store. I’ll just leave this here… you don’t really want to be on some type of laxative to help you lose weight.  This type of product doesn’t “cleanse” or “detox” you.

But then there’s the cost….

Besides the fact you sign up to starve and not eat for pretty much an entire week, and that you’ll be taking another product to flush you which means you might spend more time in the bathroom than anticipated, and another product to keep you from getting hungry ( um hey….getting hungry is a natural body signal we’ve been given to know when to feed ourselves. Ignoring it isn’t smart. ) there’s the ridiculous cost of this stuff.

The rough estimate I found for the 8 day “kit” is 391.00.

Yes. Your eyes aren’t going on you, you read that correct. Almost 400.00 for some supplements and a meal shake that comes in at a whopping 50 calories made with water.

Of course, any other products you buy has an additional charge that’s just as crazy.

And people are buying it. They are jumping on it like flies on honey.

I don’t know if I should feel sad for them or just think they deserve what they get for buying into such nonsense.

But then I remember how desperate people are for a quick fix they will do anything at all to get it.

Anything but the thing that works.. because well.. it does take some time… and effort… and patience.

The old “learn to eat healthy, eat mindfully, change your habits, and get some movement into your days” thing.

I know it’s not cool or trendy but really, its the only thing that works.

The bottom line

Since the weight loss comes from starvation, once you increase your calories to a normal range ( which you will) the weight will come back. These products are not sustainable for long term nor should you do their program multiple times ( setting yourself up for a starve and binge mode isn’t a good thing)  although if you want to drop almost 400 dollars for an 8 week starvation session you may have more money than common sense.

The ingredients are sketchy and found in much cheaper diet aid products if you’re still convinced that’s the way you need to go instead of the old fashioned route.

Promises of detoxing your body and turning it into a fat burning machine are just more modern day snake oil and smoke and mirrors. These products do have the ability to hype you up because of all the “natural” caffeine type ingredients they contain.

8 days won’t change your habits or behaviors with food. That’s where the biggest change occurs when you do it the old fashioned way.

Overall this is another get rich scheme for some people at the expense and desperate need of others.

If you are wanting to lose weight, don’t be brought in by hype and unrealistic promises. For all that money you can go buy a gym membership, some cool new kicks, and a whole lot of healthy foods.

 

 

 

In Pursuit Of The Ideal Weight

ideal-body-weight

 

“I want to be the weight I was in high school!” says the middle aged woman… “I want to weigh what I did when I played football” declares a man

These are weight ideals that men and women have every day. When they begin to focus on a goal for weight loss for some reason, the weight they were in the past and they felt like they were “their best”, becomes the new and current focus, even if they haven’t seen this weight in decades.

Where as there’s nothing wrong with this, it could also just be an unrealistic goal based on where you are today in your life.

Perhaps there’s a sense that once that “ideal” weight is reached there will be a feeling that you’ve “arrived”. Or it could be an assumption if you got to that weight again you’ll be really happy. Maybe you view it as your body will finally be how you want it.

I guess the reasons could go on… however… it just might not be where you need to be… today.

Our bodies are beautifully designed to live in a perfect balance of a weight that is “good” for us. Yes, we can have times of our weight being lower but it might take a lot more work and attentiveness to our diet to just be able to maintain those numbers on the scale.

It certainly could be an unwanted burden to bear if you have to be constantly watchful of everything you eat to stay at that perceived “good” weight.

That perceived weight goal you have might not be where you need to be at today in your life.

You might have a different job or more activities to keep you moving. You might have health issues or be on meds that don’t allow you to move to that goal. You might not “look” healthy if the weight is a bit to low for you.

But let’s not over look the fact that our bodies often have a preset weight that they can stay at and you can easily maintain and it might not be your predetermined goal weight.

Let’s establish this:

First there are a lot of factors that can determine our “ideal” weight.  Your height, age, gender, frame size, muscle to fat ratio, and body fat distribution all play into your ideal weight.

You could be the same height as your friend and maybe trade off borrowing clothes, but I can guarantee your body composition will be very different.

There are several “tools” that doctors/health care professionals use to help determine an “ideal” weight. But again that is so subjective based on many things. Let’s take a look at a few ways supposed ideal weight could be determined.

One of the long time used meters is the BMI (body mass index)

Your BMI is calculated on your height and weight and a scale is used on what “normal” body weights are for the gender/age/ etc.

You can figure your own by looking it up on an online calculator. You can also do it as a math problem, but that makes my head hurt, so I prefer the handy online calculator to help with it. I already know mine, but maybe you need to figure yours out.

This can give a base line of “health”.

Standard numbers are less than 18.5 you are underweight, healthy weight 18.5-24.9, overweight 25-29.9, and obese 30 or higher.

This is a good tool but not a good indicator if a person is carrying a more “muscle to fat ratio” as their numbers can come in higher, although they are technically more fit and more lean muscle mass is definitely preferable to a higher fat ratio.

BMI is a surrogate measure of body fatness because it is a measure of excess weight rather than excess body fat.

BMI uses your weight in the formula but it doesn’t distinguish if it comes from an abundance of fat or lean muscle tissue. Athletes and body builders who carry a great amount of muscle  can come in with a higher BMI, which does not distinguish muscle mass carried.

Because BMI does not directly measure fat it can miscategorize people as healthy  who have a normal weight for their height when they are actually carrying to much fatty tissue.

You can see just using a BMI has negatives in both directions although it offers a guideline as a basic health screening.

Another more accurate tool is body fat percentage.

I learned a lot about this a few years ago. My doctor told me I fall more into the category now of figuring body fat than the standard BMI due to my lean muscle mass.  Many experts say that body fat percentage is the best way to go as it is the best way to gauge their fitness level because it’s the only measurement that includes the bodies true composition.

Using the body fat percentage would not make the couch potato seem more fit than an Olympic athlete as the case with just using BMI.

There are several ways of determining body fat percentage and although none are 100% accurate it will give you a close enough estimate.

Examples include near-infrared interactance, dual energy X-ray absorptiometry, and bioelectrical impedance analysis.

I’ll give you one other example.. that should be enough to over load your mind for today …

Waist to hip ratio

A waist-hip measurement is the ratio of the circumference of your waist to that of your hips. You measure the smallest circumference of your waist, usually just above your belly button, and divide that total by the circumference of your hip at its widest part.

Less than 0.9 for men and 0.8 for women is considered low risk for cardio problems

0.9-0.99 for men and 0.8-0.89 for women moderate risk of cardio problems

1 or over for men  and 0.9 or over for women is considered high risk

The WHR of a person is commonly said to be a much better indicator of whether their body weight is ideal and what their risks of developing serious health conditions are, compared to BMI.

The biggest problem with WHR is that it’s just not a good indicator of overall health, it doesn’t accurately measure the persons total body fat percentage, or their muscle to fat ratio. It is a better predictor of ideal weight and health risks than BMI.

So… your ideal weight…does it exist?

Your “ideal” weight is as unique as your daily dietary needs are for health and wellness.

A few things to consider about it…

Know roughly what your body weight range should be. If you are outside of that or know you are carrying extra weight ( and we all know when we have extra fat on us), a sensible plan will help you steadily knock of those pounds to get to a more normal healthy range. The ideal weight charts sometimes can give you a close estimate and some are ridiculous ( as in one that told me I should weigh between 108-112. Yeah, I laughed over that. At 6’0 those are ridiculous numbers) I do know what my “range” is, but for me that’s pretty loose because again, it doesn’t take in my lean muscle mass, my activity level, or any other unique aspects of my physical person.

Your ideal weight won’t necessarily be your high school weight or whatever other magic number you have in mind.

Once you are in a healthy weight zone, allow for a 5 lb. limit to swing back and forth in. Trust me. It’s freeing. Ladies, this is especially important depending on where you are in your cycle. I know that a few extra pounds that might show up mid cycle will go away as some water weight. If it’s water, things will balance out again.

Depending on your level of physical activity ( and I mean workouts most days of the week or specific weight training) you will build lean muscle mass. This level of body fat you have to lean muscle mass is your body composition. The more lean muscle you build, the better. Muscle isn’t “heavier” than 1 lb of fat, it’s just that fat takes up more volume or space then muscle. Muscle is more dense.  Understanding this, if you are doing very purposeful exercise all the time you can gain lean muscle but the scale might not change a lot on you.

Your ideal weight will become easy enough to maintain based on your daily food intake and purposeful exercise.

If you have to go hungry, restrict meals, workout more than usual, or do any other crazy thing to stay at a given weight, that’s your wake up call. Your body isn’t going to stay there unless you are constantly diligent and practicing those methods to keep it there.

Your ideal weight will allow you to do the things you love, to take care of your family, pursue active endeavors, or take on your daily purposeful exercise with lots of energy.

It’s great to have an ideal weight in mind, but having a happy healthy weight that’s sustainable for your life is even better.

Do you or have you strived towards an ideal weight? Have you found a place of balance with a happy healthy weight?

 

 

 

Holidays, Food And Guilty Feelings

baby

 

 

So I’m writing this post pre Easter weekend. I am assuming that the majority of you reading will have just celebrated it in a variety of ways.

I can’t speak to the rest of the world. but in the U.S. it will involve family and faith and  all kinds of tasty foods as well as a plethora of candy.

It is however,  now Monday and you may be feeling guilty over your “self indulgence” of the weekend. You maybe feel like you enjoyed those stolen treats out of your kids basket a bit to much.

Heck, I usually have plenty of left over stuff I don’t need to raid their stuff ( and yeah, I still make my adult kids Easter baskets 😉

Seriously, though. I have a deep appreciation for chocolate although now days, it just takes a little for me, to much makes me feel yucky.

Of course I see things circulating on the internet that always make my skin crawl… meme’s that talk about doing certain exercises to “negate what you ate”

For the love of chocolate bunnies, you can’t undo something that’s already done!

Of course, there are things you can do after the fact…..like… move on and get back to your regular routine. Move forward…life as usual… you know, normal stuff.

Did you enjoy your time with your family? Was the food good? Did you have fun watching the kids experience the day? Whatever your day looked like, was it good?

Life is good. It’s meant to be enjoyed. That means there will be times we have celebrations and food and its food we really love ’cause it’s special to that event.  Life isn’t about constant restrictions and feeling guilty over what we put in our mouth.

A “diet” shouldn’t ruin our holiday celebrations.  On the other hand you shouldn’t use it as open season to just eat like an out of control person because it is a  holiday.

Balance. Moderation. Be sensible. It works.

One thing I’ve learned on my health journey that’s been freeing is that the food is always there. The chocolate is there. I don’t have to just drop into the deep end and gorge like I’ll never have it again.

I know I can. I know I will. I just let myself live in those boundaries.

Will I maybe have more than “usual” of food or treats over the weekend?

Most likely, yes.

Will my body let me know it’s not used to it and get back on track ? Absolutely.

That, my friend is how you need to train yourself too.

After a celebratory weekend you should be focused on getting back to what you do ( which is hopefully eating well) .

You don’t have to throw in the towel.

You don’t have to wait till another day to “start”.

You don’t have to feel guilt or beat yourself up.

You don’t have to go to the gym and workout longer or extra hard to burn off calories you’ve consumed days before.  ( PLEASE! don’t)

What can you do? What should you do ?

Don’t weight yourself! It’s not “fat” you’ve gained but a healthy dose of water weight. If you need to weigh yourself, wait at least one day before you do. You don’t get “fat” from eating some extra calories for a day or two.

Be thankful for the day you had with friends and family.

Be thankful you were able to enjoy good foods and treats.

Pick right up with your balanced and sensible eating.

Do your exercise ( whatever you do) do it how you usually do. Don’t attempt to push yourself harder ( you may get hurt)

Refocus on your goals and remember living a healthy lifestyle also enjoys room to breathe and enjoy life and get back on track again.

Love yourself.  You’re doing a great job.

The key to success is to keep moving forward and staying positive.

I understand this may be a foreign concept to you, but with a little practice and patience, you will learn to implement it into a part of your healthy lifestyle 🙂

Reasons Why You Aren’t Losing Weight

weight loss

 

Weight loss. The thing that one person or the other is pursuing at any given time. Some are easily successful at it while maybe you, are over there struggling and wondering why it’s not working and what you might need to do differently.

There are a few things that you might be missing so let me offer up some ideas. Hopefully, you will find them helpful.

Ready? Here we go.

You aren’t eating enough. Ah boy am I pointing the fork at myself when I mention this one! And women are far more guilty of this. If you’re actively working out and burning off some serious calories and only eating say, the normal “prescribed” caloric content for women ( 1200) then your body will hoard and hold onto fat like a bear going into winter hibernation. Even if you’re workouts aren’t arduous, know what you’re caloric needs are for the day and eat them! It is most likely more than 1200 calories. You should strive to eat plenty of fruits, veggies, lots of greens, lean meats, eggs, nuts and whole foods which will fill you up. Eating adequate and healthy foods will keep you full and you’ll be less likely to binge on junk food.

You’re doing all cardio and no strength training. ok I’m a self professed cardio junkie. I love running. And cycling. And the crazy rowing machine.  And all of them together. I love the physical outpouring that goes along with it. I love moving my body. But I’ve also learned the value of building some muscle. Cardio does burn fat but muscle mass burns calories, even when you rest. Lifting weights keeps your metabolism revved. Your plan should be to add some weight work to your cardio activities.  You can use machines if you have access or free weights. I always prefer free weights over a machine. Use weights heavy enough you have to work at it.

You play the diet game and don’t do make it a lifestyle change. No one wants to think they need to always be on a diet. Or that they must live on one. What a total drag.  When you’re on a diet you mentally view it as you are “on it” or when you’ll “be off it”. Adapting to the thought of a lifestyle change means you live each day making intentional choices to feed and nourish your body in good ways.  This slow, steady process will lead to weight loss that will stay off.  Your new focus should be to get the word “diet” permanently out of your vocab and just focus on making good nutrition and exercise choices. The thing that works will be what’s sustainable for you… not what your neighbor does…or what you read in the magazine. What works for you and your body.  It will be sustainable allowing you to make it a permanent lifestyle change.

You don’t have a good support system. I’ve been a social media fiend for a long time now posting my athletic shenanigans, my goals, my foods, my struggles. Throwing it out there has not only been something that makes me accountable, it also lets people stop me in the store and ask about how it’s going.  To be successful, I believe you need to have a few friends, family or shamelessly use social media to hold you accountable and offer support and encouragement. Find what works for you. Have someone you can call, ask questions of, or who will overall be your cheerleader and hold you accountable.

You don’t have specific goals.  One thing that keeps me SO focused in my training is knowing I have an event coming. It puts an element of intensity to it and it keeps me focused on what I’m chasing. When I was losing weight I had specific short term target goals… 5 pounds at a time. 5 pounds was short, doable and easily attainable. it didn’t leave me feeling overwhelmed saying I needed to lose… “30” pounds…in that vague kinda way.  You can make specific food or drink goals. Maybe cutting down on sugary drinks or increasing your green veggies.  Perhaps it’s just getting off couch each night for an evening walk. Make each thing you strive for specific and take steps to go there.  Small steps over times, lead to bigger victories.

You think your morning workout sesh burned a ton of calories. I’ve always been cautious about how I eat after a workout. I know it doesn’t give me open season to eat whatever ( ok maybe after a 20 miler 😉  For instance, doing a 3 mile run, burns a loose average of 300 calories. That can vary depending on size and speed of runner…but close estimating. You can see it wouldn’t take long to easily negate that 300 calories with a “treat” drink at the local coffee shop. Don’t over estimate what you do. It’s important you keep your nutrition on point as you increase your physical activities and monitor your portions.

You aren’t consistent. Personally, I think this is one of the biggest things I’ve seen working with people. They start off motivated, propelled with the excitement of starting, yet as weeks move on I see them slipping back and not doing what they need to do for success.  In the beginning it is hard to keep pushing forward because you aren’t seeing results yet and you think that what you’re doing isn’t changing anything. It is crucial you stay committed to your exercise and nutrition.  It is consistency that will yield those long term results you want.  It’s important to keep moving, every day.  There will be times or days that it can’t happen. It’s like that for all of us. You just get back at it the next day. If you make excuses, it becomes easier to fall into that trap. Treat your workouts like any other important meeting you have in your day.

With a careful examination of what you are doing ( or not doing) how you are eating, and what your purposeful exercise looks like, you’ll be moving closer to your goals of weight loss.  And one final thought, don’t give up. Just because you don’t “see” results right away doesn’t mean things aren’t happening. Change takes time. Let the process happen 🙂

 

Tips To Kick Start A Healthier Lifestyle

taking-steps-to-a-healthier-me-blog-9_29_13

 

Once again another article caught my eye. I’m always drawn to news stories on health and fitness and am usually looking to see if it will tell me something new that I don’t know.   I  gather tidbits from articles that I find useful and valuable for myself or others and mentally discard the rest.

However, I’m always disappointed when the story leads to telling me this… being overweight/fat leads to health problems.

Like…tell me something I don’t know. Or tell the world something they don’t already know.

This is why the “diet” industry rakes in billions of dollars a year… from people who know that and want to make a change… who hope that the next new shiny thing will be what morphs them into being thinner, stronger, healthier, and more fit.

I may have said this before…  once or twice… and if you follow me much you know what I believe…

there is no magic cure or diet.

Can I just make a suggestion here? Throw something out at you? Do with it what you will…

Why not start with not eating crap… to put it bluntly…. and learning to exercise?

Two things. Two points here beautiful people.

Maybe you need to make a list of what you eat, maybe you don’t. You  know how you eat and what you eat. You know if it comes more in drive thru bags, boxes, or purchased off convenience store shelves.

Sugar, fatty, processed,  high calorie “foods”.  These are often what’s referred to as “empty calories” … simple carbs… it’s the stuff you don’t really need.

Cookies, crackers, chips, donuts, muffins, snack cakes, pastries, sugar cereals, sugared drinks, super size fries etc. we’ve been brainwashed to think we “need” to buy, eat, have these things.

We don’t.

All it does is mess with our bodies chemistry, often put us on a roller coaster of hunger, and adds nothing but fat to our bodies… and not the good fat we need.

It’s the kind of fat that grows around our waist and clogs up our hearts arteries and makes us buy bigger jeans.

Really, you don’t need that stuff. Yeah, some of it tastes good, but so does your health.  And trust me, when you start intentionally working your way away from it, these food products will have less and less pull on you.

So start there. Don’t go crazy and think you have to go live off kale and nothing else. Start by working to eliminate the crap food from your daily diet.

I’ve talked with people who “just” gave up sodas and they were amazed at their weight loss. No wonder. A standard can of Coke has 39g of sugar… which is 8 teaspoons in a can! Now figure if someone puts away….3,4, 5, or more Cokes a day…. that’s a ton of sugar for nothing but empty calories.

If one thing can make a big difference imagine if you cut out other stuff too. Depending on how much of these simple carbs show up in your daily food allotment you might have to take slow baby steps eliminating a thing or two at a time… but do it.

Your body will thank you… your improved health will be a huge reward for you.

Now the other part…exercise. I’m kinda big on that now days. Mainly because I have enough of a track record now to preach like crazy at you regarding all the benefits of it.

Mental clarity? Physical strength? Weight loss? Amazing lab results? A body that’s reshaped? Learning to set and achieve goals? Reduce your risk of heart disease? Gain energy? Improve memory?  Gain strength and flexibility? Sleep better? Increased confidence? Mood improver?

Am I selling you yet ? 😉

So here’s the deal. Find something you think you can stick with, that you like, and do it.

I hear all the time from people… “It’s great you run but I don’t like running!”

I get it… running is hard and its not for everyone… if you don’t like it…don’t do it… but for heavens sake find something you do like, or think you could learn to, and get after it.

Do it every day. Make no excuses to not do it. Put it on your planner like you do going to lunch with a friend or any other appointment. Don’t play the martyr role and place yourself on the back burner of life.

You… your health… is worth it… I hope you get that …really.

It needs to be up there on top of your list ’cause I’ll tell you, no one else is going to put your health up there and make you get stuff done.

So here’s the kicker. Here’s what I learned a few years ago when I was scrambling trying to get my feet under me and get on this fitness journey…

when I started daily exercising ( and I mean daily… I accepted no excuses from myself to not get it done) I liked how I felt when I finished. I liked the feeling of accomplishment and satisfaction of doing it. I loved how clear my mind felt. I even liked being tired from it ( no endurance in the beginning for sure)

Before the scale had barely changed. Before a visible muscle had appeared. Before I ever thought about running or lifting or riding a bike like a crazy demon….

I loved how I felt when I finished. 

And when you start exercising and feeling good about yourself for doing it, you start taking more of  a look at what you are stuffing in your face and evaluating it.

Is it worth it? Do I need it? Do I feel better without it?

And as you keep on eliminating that crappy food you don’t really need and make a commitment  to daily exercise, somehow, the weight slowly and steadily will begin to come off.

You gain a new confidence in yourself. You start to look at what you do and how you eat in a different way.

It’s a process. But if you start with these two points, I’m pretty sure you’ll find yourself on a path to success… and skinnier jeans as well 😉