Happy Monday kids!Where oh where do I start in today’s Monday Musings edition?Let’s start with one of my fav topics…. snake oil offerings…. aka health and wellness companies looking for those desperate to lose weight, along with their cash.When it comes to health and nutrition there are some guaranteed buzz words that will send me head on into the other direction. If you come at me with words like “cleanses “, “detoxes”, “fat burners”, telling me I need to get toxins out of my body, and that I need to spend my days drinking shakes or mystery drinks, I’m gone.Like yesterday, gone.I like to eat my food, not drink it.I get it. With the weirdness of the last few months people are stuck at home alot more.Feeling emotionally strung out they reach for the ice cream cartons and chocolate.”Quarantine 15″ is a reality for many people. Well, hopefully not that much. Life has been crazy and food, for alot of us, can be entertainment, comfort, or simply boredom eating. Being home extra time gives more opportunities to graze when we usually wouldn’t.No matter what your current weight situation, you don’t need to be cleansed or detoxed from your affair with ice cream or fries.Just incase you don’t know, cleanse and detox are buzz words for “starvation and being miserable “. I’ve never met an honest person who wasn’t ready to finish and get back to normal life from being “cleansed”. And the weight loss from it? Nothing but water loss, not fat.And I’ll say it again for the kids on the back row…..there is no such thing as a fat burner! If that stuff actually worked, everyone would use it and we wouldn’t have an obesity epidemic.So what would I recommend? I’ll put it as succinctly as possible.Eating! Eat good nutrionally dense foods with adequate protein that satisfies you.Feed and nourish your body with good foods, don’t deprive it or eliminate foods it needs.And don’t forget to allow treats because life is good and you shouldn’t live deprived.You don’t have to starve to lose weight or feel constantly hungry.Movement!If there is one thing under used for our wellness, mental and physical, it’s exercise. Exercise makes us feel strong and can clear our minds. I do my most creative thinking during exercise.Don’t get caught up in thinking you “have” to do it to lose weight. Take the weight loss out of the equation.You can build strength, gain energy, develop more muscle mass, develop your cardiovascular system, and flex your creative mental energy without actually losing weight. ( do it often and frequently with my suggestions on healthy eating and it will happen) you should exercise no matter your body size because it benefits you in so many waysBut please, don’t get on the cleanse and detox hype bus in a quest to get to lose weight.Speaking of building strength….I have been making strength training a part of my physical discipline for awhile. This week I tossed a little more weight on my bar moving from 155 to 185lbs on my dead lift. I did 3 sets of 3 for a starting place. I was pleasantly surprised when I did it again yesterday, it didn’t feel as hard as I was preparing for. I look back to several years ago when I got 8 lbs dumb bells and they were a little work for me ha it seems crazy now since I use 25lb for alot of my arm work. Consistency does pay off.You… no matter where you are… have a starting place for your health and fitness. You just need to find it.Speaking of all things health I’m excited to be reading this book, Give Yourself More. I’m also excited to finish so I can write a review on it. This book takes women past “just” losing weight to learning more of themselves to giving themselves “more” in life. I previously did a book review on Georgie’s “Lean Habits For Weight Loss” ( find both reviews in my posts) which focuses on building healthy, sustainable habits for life long weight loss. You’ll find my review here on my page when I finish this book .Oh…..and if you never had a black Nitro brew coffee, you need to. 😉No how about some fun stuff? I’ve shared with you before that I have a little vintage furniture business. Of the many positives I ponder in this weird time we are in, is how it has continued to grow. I moved into a larger space in the shop,and became a retailer for a well known chalk paint company. It took off so fast I made the move to become a premier retailer (lots of perks with it) all within a few months. I put together my website and launched it. I’ve gained alot of followers and picked up lots of custom orders with new customers.My little hobby, this fun little side gig, has turned more and more into a thriving business.All during a time things were closed and nothing was moving.I used that down time to be productive, to work and accomplish new things. I firmly believed that things would get moving again and I wanted to be heading that way, ready.Guess you can say I never let grass grow under my feet.I’d challenge you in this time to find something new to learn, build a hobby or craft. Take care of yourself and maybe get into some type of exercise. Use this time as an opportunity of personal growth. Read, write, reflect.Ok you wanna see some of the things I’ve dragged home recently, don’t you? I love showing you pieces from days gone by 😊Harp media holderI transformed this cute telephone bench. She sold this weekend 😊Just a little snap shot of some of my projects, my many, many projects 😱So I guess I’ll leave you with this thought. Are you using this time to be productive in new ways? A lot of our lives and schedules may feel perhaps, a bit disjointed right now. We can look at it all in a negative way, or a way of accomplishing new things we haven’t done before.Tell me…. have you used this time to try new things or to learn something new? Are you focusing on caring for yourself in how you eat and move ?
Tag: book review
Lean Habits For Lifelong Weight Loss Paperback Review
Oh I’m so excited to be able to finally do this book review! There is nothing I love more than being able to talk up something I can support and get behind. Mainly because the truths and information in this book can be life changing. Lives have been changed and people come into a real working knowledge of understanding themselves better and more importantly understanding their relationship with food. They build new habits, and in the process losing weight and never thinking of another diet ever again. Ever.
With the start of a new year comes a plethora of new books on weight loss, nutrition and fitness all of them vying for your attention and your money.
No wonder. The weight loss/diet industry is a mega dollar business and it’s a competitive market going after you, the consumer, who is wondering what the next step should be to finally losing weight and getting in shape.
For good. Once for all and done with the yoyo lifestyle.
8 years ago when I decided I was going to just finally do it, I didn’t have a “plan” or an organized diet I followed. I was tired of things that didn’t make sense, made me feel deprived, left me always hungry or thinking about when I could finally… for the love of God.. have food again.
What a sucky way to live.
So I basically just started taking one day at a time. I made slow changes, learned to modify my food choices, and I didn’t deprive myself. Incredibly, I was losing weight, almost painlessly. With enough time I guess those behaviors turned into new habits that I began to do without even thinking about it. I got more into exercising and that helped too.
I learned to eat when I was hungry and stop when I felt satisfied. I began to think more about what I ate and I also learned that I didn’t have to have an all or nothing mentality. I could have chocolate in the house and not eat it, but if I wanted a piece or two, I did with no guilt attached.
Such freedom in developing healthy habits and behaviors with food!
I didn’t focus on losing a certain amount of weight or let the scale rule me. I just lived one day at a time and weight loss, slow and steady, occurred.
Several years went by and I saw a friend post one day about a book called “Lean Habits For Lifelong Weight Loss” I read enough in the post to intrigue me which sent me searching out the book to see what it was about.
I was shocked that the young woman writing it had eloquently written out things I had somehow stumbled on and taught myself that had led to my success and evidently many others were learning and being taught similar things.
It’s the only “weight loss anything’ I recommend to someone.
After buying it, I read it almost overnight. I eventually wrote a post here on my blog for my readers, wanting to share this great find.
You can find my first review here….
This past fall Georgie contacted me letting me know the paperback version would be dropping in December and would I mind writing another review?
Mind?! Ha, not at all.
My position is still very much the same on the book and habits lifestyle now as it was when I wrote first review. The paperback copy is small, light and an easy book to drop in your bag and whip out when you’re sitting somewhere waiting … like a doctors office where your appointment was an hour ago and you’re still waiting 😉
Although smaller in format and composition it still packs all the valuable, smart, and incredibly sane information the hardback book contains.
I’m thrilled to do my part in an industry that wants to teach people freedom from food and diet nonsense so they can live successfully in their health and fitness endeavors.
The book is neatly formatted into 4 main core habits that you pace yourself on. You do one until it becomes second nature. Until you don’t even think about doing it. Once you feel you’ve mastered it, you can move on. Georgie lays them out clearly with tips, ideas and cool science stuff to go along with it. So if you’re kind of a science nerd, you’ll like those parts. Once you get the 4 core habits down you move into the 12 supporting habits which covers everything from eating treats to emotional eating and everything in between.
The book is easy to read and she often makes you laugh so that’s an extra bonus ( in my opinion 😉 )
Basically at the end of it she’s got you thinking “Hey, I can do this!”
Not only that, I love how she talks about not wanting to make the process horrible or hard for her clients because it doesn’t have to be that way.
“My goal as a coach has always been to help my clients achieve that calorie deficit in the most comfortable way possible. The experience of losing fat doesn’t have to be all that bad!” p. 37 Lean Habits For Weight Loss
How many times have you thought you have to suffer, be miserable, starve, and hate life to lose some weight?
You don’t. Trust me.
Thousands of people have used this approach to almost effortlessly lose a little ( or a lot) of weight and change their lives.
Does it take work? Persistence? A willingness to know you’ll have good days and bad days but you just keep on practicing those habits till you do them so automatically you don’t even thing about it? Yes.
Is it worth it to live the rest of your days in peace with food? Absolutely.
So. The new book review. I’m getting there.
I wanted to take a different spin on this review. I wanted to ask Georgie some questions to help you know a little of who she is, where her passion is at, and how she came to writing this book. One thing I’ve learned about her and following her is that she is passionate about this idea of living free from food bondage and teaching others how to do it too.
Let’s hear from her now and see what she has to say……..
For those who don’t know, can you share a little background on who you are ? What are your degrees and training?
GF: I grew up in New Jersey and did my undergraduate degree in Nutritional Sciences at Rutgers University. Then I went to Cornell University in upstate New York for my Dietetic Internship, and became a registered dietitian in 2005. Not quite ready to stop learning, I enrolled in the PhD program in Nutritional Sciences back at Rutgers University. After another five years of PhD work, I was academically doing well but personally and healthwise I was struggling. I had been working as the Sports Dietitian for Rutgers Athletics during my grad school years and it had become so clear that working in counseling was for me, not a career in academia. I had to get out of the lab, and out of my high pressure, chronically broke life. So I decided to move to the mountains of Colorado, sans PhD, and work as a clinical dietitian. Not long after that, I began counseling online as well as in person, and eventually transitioned into all online nutrition consulting in 2011.
Was there something specific that helped you choose the field you are in ?
GF: I was an athlete in high school and somewhat obsessed with nutrition and health. I suffered from anorexia nervosa as a teenager, exercised compulsively to manage my anxiety and depression, and throughout my college years was still repairing my relationship with food and exercise. I had always been a science fanatic, and my love of food and my love of science just meshed perfectly into studying nutrition!
Why write this book? Was there a defining moment to do so ?
GF: Well, when I started learning all this, it was purely about getting my own life on track! And after that happened, and I just kept meeting person after person who was suffering and I could help them with what I learned. It’s the best feeling in the world for me to work with a person and see them changing, becoming happier and more confident and feeling empowered and enjoying food instead of feeling tense and stressed about it.
But at the same time there is a disappointing limit to working with people one at a time; I can only work with this tiny little sliver of people who want help, and it’s a drop in the bucket because millions of people want this info and can benefit from scientifically-sound, easy to implement nutrition guidance. Books are one fantastic way to spread information to larger amount of people, which is also the reason we put our nutrition courses online for free, so anyone can take them. (Head to onebyonenutrition.com and you’ll see).
I put off writing it for a year, actually, because I was intimidated about writing a proposal and getting rejected by publishers, but eventually I got brave enough.
Why would someone want to use the lean habits system over some of the other current trendy diets or plans out there right now?
GF: If you want results that last, you can’t do a certain set of behaviors temporarily. This is maintainable, it’s flexible, you can go on vacation, eat your favorite foods, and keep practicing. It fits into real life without being a major pain in the butt, and it actually feels really good to take charge of making your own food choices and know that you are on the right track without weighing or counting things. And it ends helping a lot of people deal with their emotions and relationship with food in a beneficial way. It’s like a rehabilitation program after too much dieting has left you with food guilt, no clue what hunger and satisfaction feel like, and still that extra weight you wanted gone.
What is your biggest passion in what you do? Your biggest frustration?
GF: My passion is to listen to people like they have never been heard before, to ask the questions that help me understand why they eat the way they do, and to then communicate it back to them so that they understand it too.
My biggest frustration is when people don’t want to understand, learn, or change, and think they can just buy a meal plan from me.
Do you have a favorite lean habit success story I can share with my readers?
GF: Oooh yes. I just got a client email actually….. (see below)
“Like most people who struggle with nutrition and health, I have spent my life beating myself up for my failures. Georgie Fear helped me learn how to transform my critical inner dialogue. Georgie is incredibly knowledgeable about all facets of health, but, more importantly, she is caring and willing to walk through struggles without judgement. In fact, she would often share difficulties from her own life to give me hope to overcome my own mistakes. Georgie asked great questions and was patient with my missteps along the way. Her guidance transformed all of my life as I learned how to rejoice in mistakes and challenges as an opportunity to learn. I am a better husband, father, and friend because of this change. Today, I no longer tear myself down during difficult times; instead, I build myself up and forgive myself for my mistakes. Georgie guided me to a place where I no longer needed a coach, and I am healthier today than when I finished working with her. I practice healthy habits daily, and I know how to easily build new habits into my life. The time I spent working with Georgie will positively influence me for the rest of my life; it has been the best investment in my personal growth that I have made.”
With immense gratitude,
Alright, so there it is. If you are at your wits end with diets, being hungry, hating the yoyo game of losing and gaining, perhaps this is for you.
It you’re tired of counting calories, weighing food, feeling hungry and deprived only to quit and go on a food binge, perhaps this is for you.
If you’re ready to put in some effort and work to build new healthy habits that will last a life time and understand your relationship with food, maybe, just maybe, you should consider this.
You won’t find meal plans or a list of foods you can or can’t eat. You won’t find painful restrictions or deprivation. You won’t have to miss out on having a little piece of Aunt Susie’s birthday cake either.
You will find positive support, develop new habits, and build a healthy lifestyle that can be sustainable and actually enjoyable.
Head on over to Amazon and see about getting your copy today.
What do you have to lose but some weight ?
Let’s Do A Book Review
I love to read. My entire childhood I was a classic bookworm. I’d spend summers dragging home bags of books getting lost in them. During school if there was free time in class, my face was in a book.
As an adult with kids during the summer I still loved heading off to the library this time looking for more adult books. I’d still drag as many home as the kids. The danger of getting in good ones was just camping out and losing track of time…. sigh… when you’re an adult there are adult tasks to be dealt with so I’d have to drop the book and scurry around being productive and then dash back to what I was reading.
And oh joy! If I stumbled in a series I loved. I was covered for the summer lost in the stories the author had crafted.
I also challenged myself to look for interesting biographies on people… there are some wild, cool people in this world, do you know that ?
One of my fav’s was called “Fearless” about Adam Brown a Navy Seal on Seal Team 6. I will never, ever hear them mentioned again without an amazing respect of what they have to go through to be a part of such an elite, superhuman group.
Given my love for reading it’s no wonder I just love words, right ?? haha 😉
So I just finished off a book my son gave me for my birthday. I finally grabbed it and got started reading. He thought I’d like it cause of my interest in health/fitness etc.
Based on the title, I loosely thought it was a humorous fiction book.
Actually, it turned out to be a memoir of one woman’s journey and battle with body image and self esteem. Proclaimed fat by her mother at age 11 ( when her first diet started) she chronicles a life of negative body image, constant diets ( and failing them) painful moments through school, constant struggles and self loathing, and ultimately, (yay, figuring it all out)
As I’ve shared in previous posts, I’ve had times in my life dealing with diets (yuck), wanting to lose some weight, having the “skinny” clothes, the “fatter” clothes, and the ongoing goal to get back to the “skinny” clothes ( yay, I don’t even deal with that anymore 🙂 I never felt like I had bad self esteem or wasn’t comfortable in my skin. I did know when I needed to drop a few pounds and it bugged me. Bugged me that I was at that point and bugged me ’cause it felt like it would take eternity to get it done. This was such an interesting and eye opening perspective to me helping me understand the painful and difficult struggles so many go through in a battle to be “thin”, when really, that isn’t the source of happiness nor as it turns out, is it the ultimate goal.
All that to say, reading the book, my heart broke for a young child who was already under fire by her mom for being in her words “5 lbs over weight” and how it affected her childhood years and then into adulthood. Diets, dieting, and the constant cycle became a ongoing way of life for the author.
It is well written, humorous in a way that I enjoy, straightforward and brutally honest.
The book is an easy read and I highly recommend it if you’ve struggled with body image/ self-esteem… or know someone who has. The author shares her struggles, but also her victories and shares how she overcame the constant diet rat trap and her body insecurities, to being comfortable in her own skin. It does have a nice happy ending 😛
I also enjoyed the “reading group” section at the end with various Q&A’s, and an overall “wrap up” since the book published.
Tell me… have you read anything fun or interesting lately? What types of books do you enjoy ?