Kick in the Pants Monday: A Softer Approach

Welcome to THAT DAY…..yes, Monday is upon us :) All you have to do to change your perspective is to change your mind. I think Monday’s have a bad rep because most people set the start date for things they dread on Mondays….food for thought.

Today’s post will cover a myriad of different subjects that can stand in the way of progress, but first…..

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Let me take a selfie….

I got that out of my system and we can move on now :)

Normally Monday would be reserved for kicking your butt into gear and getting you (and me) refocused on the goal that may be close at hand, but today I want to start just a little different.

The question: Why am I so passionate?

I’m going to share something very private with you right now: I think about quitting 20+ times a day. I mean, sometimes it get really bad. Why am I so passionate about trying to get the word out about health? Why am I so rocked about YOU realizing your own potential? Why do I bury myself in research and what others may consider boring just so I can condense and share the information with you when it would be far easier to just keep it to myself and smile politely when people tell me they cannot reach their goals? WHY, oh why, do I consider it a privilege to share that diets truly do not work in any capacity? Well, I may just be crazy :) OR….it could be because when I was on my journey to lose over 100 pounds NOBODY ever came along beside me to help point the way, ever. I was like a blind woman trying to navigate the mine field of metabolism-destroying diets without so much as a guide dog to show me the way. And maybe, just maybe, I don’t want that for anybody who comes across this blog….Or the crazy thing, we may never know.

So, this is why I continue on, even when pushed against. People may not like what I have to say because they think what they are doing WILL work…this time (although if they’re still running to it, it has failed…cough, cough, Atkins), BUT I will press on because I believe LIVES can be spared with this information. And that, my friend, is why you should stick around.

What’s on the menu today?

  • A SERIOUS TIME WASTER that keeps you from reaching your goals.
  • IS IT METABOLIC DAMAGE? Um, no.
  • Backing off to get further.

The #1 thing you need to stop RIGHT NOW in order to reach your goals:

Get. Off. FACEBOOK. NOOOOOOOOOO!!!!!!!!!! I’m not saying you have to delete your account, but put a limit on how often you check it. If it’s on your phone, consider taking it off. I lost you there didn’t I? COME BACK! Here’s the real deal with good old FB: it serves no real purpose and if somebody is having an emergency I would hope that they call 911 instead of posting to your wall. So, in the reality of that, checking FB to see who comments on what is sorta…..narcissistic of us. And if you’re just checking up on friends, that’s called stalking and it’s weird. For the minutes that turn to hours on FB during the course of a day, we actually could be working toward our goal. I had to realize this after taking a business course offered by the beautiful Chalene Johnson. She doesn’t hang out on FB and she’s a multi-millionaire……yeah, I’ll have what she’s having. So, I deleted it off my phone this weekend and felt quite free.

Social media such as Facebook and Instagram can also wreak havoc on our psyche. I know I can start comparing my garage lit selfie workout pics to those of super ripped physiques and immediately want to hit up Ben and Jerry’s. There are even medical diagnosis that revolve around the psychological disorders associated with FB (called Facebook depression). Some people are just better at making life look grand. Plus, both of these are great time suckers, even for those who use them as platforms (like me). We can all get lost on pretty pictures or social drama simply because it takes our minds off of what we are dealing with at the time. If I’m struggling with weight loss, I don’t feel so bad after reading about the current circumstances of others (flat tires, misbehaving kids, etc.). That alone is not healthy.

My personal goal is to check FB (oh Instagram…..you will be next) only once every 24-48 hours. Those whom I love know how to reach me :) AND I have a full website and email that is open 24/7. There is no need to make a HUGE FB announcement (I hate those) as you needn’t cause more drama on the net…it has plenty. My challenge to you: try to go 12 hours without a single check, even when you’re bored. Turn the notifications to your phone OFF. Let your closest loved ones know where they can reach you in case of emergency ;)

“I think I have metabolic damage!” No you don’t.

Now, you may or may not know what metabolic damage is (my guess is you don’t know because it has NOT been accepted as a diagnosis) so I’ll give you the shorthand. Metabolic damage is the term given to those who have literally dieted themselves out of a metabolism. The few people who have actually suffered from this are extreme fitness competitors (who rely on various crash diets and crazy dry outs to be stage ready) and extreme athletes. Metabolic damage DOES involve a complete stall in fat loss, but there is more to it. It encompasses a myriad of psychological, physical, and emotional issues as well. The stall in fat loss is usually accompanied by severe depression, trouble recovering from workouts, and possibly prolonged inflammation or even inflammatory diseases. I say all this to say this: if you aren’t losing fat and you aren’t an avid competitive athlete or competitor…you don’t have metabolic syndrome. You have the I-don’t-track-my-food-and-I-overestimate-my-calorie-burn-and-underestimate- my-caloric-intake-itis…it’s totally real and 95% of exercisers suffer from it. I might even work to start a support group.

I know what you’re thinking: “SMARTY pants…”, but then you’re totally wondering how to recovery from this dreaded disease and reach your goals! I can help with just a few steps.

  • Keep a BITE IT AND WRITE IT journal. If it goes in your mouth, WRITE IT DOWN.
  • Weight and measure your foods. Don’t guess. 1/4 cup of rice gets REALLY big when we’re not measuring.
  • EAT REAL FOODS. Omit processed foods for at least a week. Sometimes fat loss will stall due to the fact that we’re eating processed foods (even health foods can be processed).
  • Change up your workouts. If you’ve been going to the same gym class long enough to attend the instructors wedding AND baby shower…..then it’s time for a change.

The most counterintuitive thing for some: Backing off to go further.

My one-on-one clients are sometimes shocked at the way I do things. I’m NOT a television trainer. I’m a trainer that wants you to SUCCEED in all areas of life…not just in my gym. So, there are many times when we have to back off some training to get further. Overtraining (if you look that up, you’ll probably see my face) can destroy fat loss as well as your body in the long run. So, if you’re starting to hate your workouts (or moving at all), sleeping very restless, lacking in appetite, turning to comfort foods more and more, craving sweets even though you’re not hungry, sore all the time, etc. you may be experiencing overtraining.

NOTE: You must actually be working out to experience overtraining….just sayin.

If you find yourself in this category there are some things you can do to help yourself:

  • Check your nutrition and make sure your body is getting what it needs, i.e. whole foods
  • Make sure you’re allowing time for recovery. I’ve been a 2-a-day girl for YEARS and it has torn my body up.
  • Change your regimen. If you’re lifting weights all the time, try swimming, yoga, Pilates, etc. for a week to give the body an active rest.
  • If you’re a cardio junky or avid runner, take a little time off (and enlist some help) to figure out a good cross training regimen for YOU. Remember, cross training should ALWAYS make your chosen sport BETTER, not worse.
  • Take a little more time off if needed. You can take a month off and not gain a ton of weight…so long as you’re not crying to Ben and Jerry all the time.
  • Book a massage.
  • See a chiro about an adjustment.
  • Don’t neglect yearly physicals!
  • Foam roll: it fixes EVERYTHING :)

After a little time to heal, your body will reward you by performing better and busting through those plateaus.

Till next time,

Michelle

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Don’t forget!!!! Your ticket to freedom from diets and deprivation is coming! Check out the Fitness Haus and make sure you’re on the email list to get first shot at signing up for 2 free weeks.

 

National Nutrition Month: ALL about Calories

Today’s video explains what calories are and how to make them work to your advantage.

For extra help with your nutrition check out the NUTRITION tab.

It’s the Little Things

There is one common theme that I am noticing amongst my clients and fitness fans alike: We ALL LOVE FOOD!!!!

Am I right?

Well, you know what? You SHOULD love food. As a matter of fact, God gave us food so that we can be nourished and enjoy life. Just on a side note though, I’m not so sure God gave us Twizzlers…but I sure do enjoy them :)

I think there is a lot of food confusion going on in the more affluent parts of the world. You read that right, but I’ll explain: if you have enough food to actually cause worry over what you should and shouldn’t eat, you my friend are affluent. We worry over carbs and fats, count calories like devoted mathletes, and even wear devices that tell us how much we move because we honestly don’t know! OK, I have been guilty of ALL.

There is hope for each of us though. It’s a little something called Intuitive Eating. I counsel with this theory and have had raging results for myself and lots of clients. And guess what? We all need it so I’m going to be focusing on this for several blogs. Why? I think we need to bring the enjoyment back to our nourishment. It is the way God intended. think of the people trudging around the desert. God sent manna and I’m sure it was the best tasting, we’re not totally sure what it was, stuff on Earth! Enjoying our nourishment (should we be the ones that are not having to worry over it) is a gift, and it is my intent to bring it back.

Mindless Eating is one of my most flipped through nutrition books. the funny thing is this is not a book of calorie counting or anal retentive meal plans (there is such a thing). it is a book that brings the reality of the situation into light. We are such a get-it-done-yesterday society that we are often just stuffing food in so we can stay awake. We use it to fuel more than it actually does and we often use food for comfort as well. The sadness of this reality is that to an orphan in Ethiopia comfort food is ANY scrap that will reach his belly….

In our culture, we have recently begun to deal with the effects of too-much. Food allergies, intolerances and sensitivities (all different) are beginning to run rampant. Why? Scientists speculate it is because we have never before had such a wide variety of foods available at any time, to anybody day or night. Think about it: you can now get any food delivered straight to your doorstep, no matter the time. Most of us make use of this convenience due to our busy lives, but according to scientists we have “convenienced” ourselves into a serious lack of real health.

I know what your thinking: “I can’t feed a village with MY food and my life won’t slow down anytime soon“. This may be true, but you and I are not meant to leave in an eternal food fight on Earth. We shouldn’t need a third-party to tell us what to eat. So what are we to do? Information is power and I intend to provide you with that. Each week we will discuss a small change that can be made to the diet to help bring about health. The 10 Pound Challenge will cover food in just a bit more detail, but strict meal plans are off-limits. It’s time to take back our right to enjoy our sustenance as it was intended.

So, are you up for the challenge?

Michelle

Please. STOP.

OK, I’m about to jump on the rant train and dish out some really tough love. SO…if you’re wimpy you may want to run screaming from your computer. If, however, you have goals you want to reach and you’re sick and tired of not only still being sick and tired, but also of having to reset those goals over and over, take a deep breath and read on.

There are certain things that baffle me. You see, if I need oil put in my car, I have a mechanic that does that. Need something dry cleaned? Yep, I have a place that can do that as well. When my kids are sick I take them to the doctor and when my animals are sick I take them to the vet (and I very rarely confuse the 2). So, what’s all this about? I am NOT skilled, trained, or well versed in any of those things. I have professionals that HELP me. So, what baffles me? The amount of people who sheerly DO NOT LISTEN when I purge out information about health and weight loss! Seriously, it’s baffling….

I’ve learned not to hang out on Facebook because the very same people who claim to “need” (do note: this is stated as a dire need and my input would be greatly appreciated) to lose weight, upon being given the professional advice, will post about the new fad NO CARB, NO FAT, LOW FAT, LOW CAL, etc diet they are now on…for a couple of weeks. It’s like telling your kids not to play in the street because they might get run over and the next thing you know……they’re posting pics of themselves playing in the street! I know all of this seems super dramatic, but we’re allowed that sometimes in life. You see, I don’t think I’m better than anybody else, but I DO have loads of education and life experience to offer. I don’t hold back! I could just say that the weight fell off of me and go about my day allowing people to make detrimental health decisions, but that would be a trained mechanic NOT changing the oil in a car that is about to be lost forever. Not cool.

I reside among a field of experts in the weight loss world. Yep, sure do. Maybe people think this is my hobby and take it as more of an opinion or something. So, here’s the stuff I really don’t say as often as I probably should:

  • I am a nationally certified Master Trainer. By the way, that has nothing to do with how many training sessions I’ve SOLD (like unmentionable gyms…)
  • I am a listed expert in the field of body composition alteration (that would be fat loss)
  • I am one of the Elite level trainers on Dr. Oz’s website
  • I am a leader with the Center for Disease Control to help end obesity
  • I am a partner with the American diabetes Association on the Prevention front to help educate people about diabetes prevention, diagnosis, and treatment
  • I am an advocate with the ADA, helping to ensure that people already diagnosed with diabetes receive the care and education they need
  • I am a contributor to IDEA FIT (writing about health, weight loss, nutrition, etc)
  • I am a certified nutrition counselor, specializing in nutrition behaviors, youth nutrition, and post bariatric nutrition
  • And, oh yeah, I’ve lost a little weight myself

So, it totally looks like I’m bragging and that is by NO means what I am doing. Most of the time, people don’t know all of this stuff about me and I think that’s part of the problem. I am here to help, but people are unaware as to what all I can actually help with. All of the above isn’t even all of it! But it is the really cool stuff :)

When I read about an entire family on a LOW CARB, NO CARB diet I want to throw myself through a window (OK, drama). How many times do I have to scream that DIETS DON’T WORK!!!!!! It doesn’t matter which edition a particular diet is on, they don’t work. End. Of. Story. You may believe that you are just giving yourself a 2 week “jump-start” to your healthy new lifestyle, but what you are doing is murdering your metabolism and you will gain the weight back and it will keep getting harder and harder to lose. Harsh? You betcha. I cannot stand idly by and watch people do this to themselves, or much worse, their children.

There is no jump-start. There is no magic diet that will solve the problem. There is no solution that is fit for everybody. So, what do you do when you “need” to lose weight? PROPER NUTRITION, MOVEMENT, TIME, and CONSISTENCY. You must enable yourself to success by implementing those 4 things. So, if you still think a diet is the way, I’ll still be here because I WILL NOT QUIT. The fight for health among the generations is worth it to me.

Michelle

End of March: What’s in MY pantry and fridge?