MERRY FITNESS: Christmas Gift List for Fitness Enthusiasts

PFIT Ppfit pfindsFINDS: Christmas Gift Ideas

As a blogger, I get an opportunity to try all kinds of fun fitness gear, accessories, devices and products. Every year I use my findings and share gift ideas for the fitness enthusiast (from my favorite products I’ve either found on my own or done a product review for). As I continue to discover new products, I will be adding to THIS page all through November and December. So, bookmark this page because it will be growing leading up to Christmas Day.
Look for this Pfit Pfinds logo in blogs for more Christmas Gift Ideas. :)

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Fun Fashion Statement Jacket

TLF Apparel Infinity Legion JacketIf you follow me on instagram, you might have seen a bunch of pictures of me in this wild jacket. Florida peeps are not used to cold weather, and I sure was thankful that I took this jacket with me to New Jersey for my mom’s Ms. Senior America pageant because I sure wore the heck out of it.

When I was shopping online and trying to narrow down my choices, my husband wasn’t too keen on this particular piece – but I HAD to have it. Something was just drawing me to it. It looked like a cool cut, and it would dress up any black workout shorts, capris or tights. Then, when I got it and liked it even more – and Steve was so glad I got it because he loved it too!

I zipped the jacket all the way up to keep my neck warm, layering it over a thin long sleeve shirt on a very windy brisk day in D.C. I used it as a shirt under another jacket to go shopping. It was thin enough that it easily fit in my purse when I didn’t need it. Of course i also wore it to the gym, but it was comfy enough to wear it on a 7 hour road trip too. I got a ton of compliments on it every where I went!

IMG_2688 IMG_2690

 

The Whole TLF Outfit
Get 20% OFF with the discount code: 20TLF002 

TLF APPAREL TLF Apparel

Bra Top

(Available in the fun eternity pattern or in a solid color)

TLF Apparel tlf_day_1-201
Jacket

 tlf_day_1-585 TLF apparel
Capris

TLF Apparel TLF apparel

More Patterned Choices

Click on the photo to take you straight to the TLF page.

TLF apparel tlf_day_1-235

tlf_day_1-429 TLF bra top

Get 20% OFF with the discount code: 20TLF002 

 

 

Motivation Needed?

I'm not motivatedOne of the most common statements I hear is “I just wish I was more motivated to workout”. I want to say “DUH! Me too!”. It is rare to meet a person who just can’t wait to go to the gym and workout every single day of their life. While there are some rare breeds (not sure what breed they are because they surely can’t be human!), but I do know they exist. However, I would venture to say most of my human friends go to the gym strictly out of self-discipline, as a result of purposefully creating healthy habits.

Sadly, many people wait for the magical warm and fuzzies to happen – and they are still waiting (and will be waiting until the day they die) because, chances are, that motivating miracle will never come.

While different people are motivated by different things, it seems to me that tight pants, poor self-esteem, depression or stress would be pretty motivating to someone who is overweight. Unfortunately, that doesn’t always do it for people. There even some people who’s life is at risk due to poor health, and sometimes that doesn’t even do it for them.

Interestingly enough, feeling bad and being unhealthy may not even be what gets someone sweating. Sometimes it’s plain old greed – we want what others have. We look at their fit bodies and use our “I want that” nature for our own advantage to push us to work harder. Other times it’s looking at someone else’s success story that gives us the encouragement we need to think for just one minute we might be able to have it too.

Even if you do wake up one morning feeling disgusting enough to start working out, eventually you’ll feel good about yourself again – and it might happen way before you hit your goal.

Whether you are motivated or not, one thing you should realize up front is even the most magical motivation isn’t something you should ever rely on. Even if you do wake up one morning feeling disgusting enough to start working out, eventually you’ll feel good about yourself again – and it might happen way before you hit your goal. You may have big hopes and wake up so excited to aim high, and eventually begin to settle for less. It happens to the best of us.

The fact of the matter is “motivation” is a feeling, and feelings are NOT something you should EVER rely on. They lie to you, they fluctuate and they are not trustworthy at all. You need to ONLY rely on your decisions and your commitment. As soon as you realize that your success hinges on your actions, no matter what your feelings are, then you will be on the road to success.

Make a commitment today to start ignoring your feelings and focus on your actions, focus on your goals and focus on your progress. You can’t control your feelings at all times, but you can control how you react. Start preparing your mind for a successful 2015.

Skipping Breakfast Can Sabotage Weight Loss

Before Steve and I got married, I seldom ate breakfast. Since Steve was in school for exercise and nutrition at that time, he knew how important breakfast was. I, on the other hand, was in the habit of flying out the door with only a cup of coffee if I was lucky. Thankfully, Steve never gave up on me and I finally convinced me to start my day off right by teaching me a few important nutritional facts.

While I didn’t eat breakfast because I didn’t make the time, many dieters may skip breakfast just to skip the extra calories. Ironically, studies found people who miss breakfast are actually 4 1/2 times more likely to be overweight. Our body needs breakfast to stay fit and here’s why.

4 Benefits to Eating Breakfast

  1. It fuels your body. Adults often rely on a cup of coffee to get them ready for the day, when food is what the body really needs. You must replenish the supply of glucose that you lose overnight with a healthy morning meal. Once you get your blood sugar up, you’ll have the energy you need – with or without the coffee!
  1. It increases your metabolism. After an overnight fast (breakfast = break the fast), your metabolism is at an all-time low each morning. Your metabolism speeds back up after you eat. If you miss breakfast, you are missing a great opportunity to increase your metabolism and burn more calories.
  1. It keeps you sharp. When I was young, my mom always fixed me a healthy breakfast on exam days. I just thought the special treatment was to show her support. Little did I know it actually had an affect on my brain! Now I know when we deprive our self of food, we deprive our self of energy and fuel for the brain. Thanks mom!
  1. Prevents overeating at lunchtime. Skipping breakfast sets you up for making poor choices later in the day. Suddenly fast food sounds like a good idea when you finally get hungry, whether you are dieting or not. When you get really hungry, you tend to go for the quick fixes – which are normally high in fat and calories. You’ll have a lot more self control during at lunch if you give your body what it needs in the morning.

Choose Your Breakfast Wisely

Don’t Skip Your Fat
Fat slows digestion and gives you fuel to energize you. This keeps you feeling fuller longer and keeps you feeling energized.Having more beneficial fat in your diet produces muscle gain with training because it supports hormone balance and recovery from intense exercise. A higher fat diet while restricting carbs can elevate growth hormone, which inhibits muscle breakdown too. This makes a high-protein, high-fat diet a great diet for any fitness enthusiast.

Beef Up Your Breakfast
Another way to increase satiety is to pair low-glycemic carbohydrates with protein for breakfast. The more filling your breakfast is, the less likely you will want to reach for a snack or go off the deep in come lunch time. In addition to satiety, a high-protein breakfast also increases your alertness, because it provides the amino acids your brain needs to function at its optimal level. So if you really want a boost in the morning, you need more than just a cup of coffee.

cinnamon rollWatch Your Carbs
Cereal, pastries and muffins are high in sugar and carbohydrates. As a result, the energy you get from this type of breakfast is short-lived. However, a low-carb breakfast stabilizes your blood sugar. This helps prevent cravings and also will stabilize your metabolism and energy. It also encourages your body to use fat stores for energy – which is great for weight loss.

 

Atkins Breakfast Sandwiches

Atkins BreakfastIf you are searching for a quick and easy breakfast on the run, try some of the Atkins breakfast sandwiches. They meet all the above criteria and are convenient for the person on the go! Atkins breakfasts all have a healthy dose of fat to keep you full, ample protein for alertness and to preserve muscle, and low net carbs to help you burn fat stores and boost weight loss.

Steve and I ate them before our trip to Epcot and they lasted us several hours, and were really yummy too! (It was GREAT with hot sauce by the way!!) My dog was just a little jealous that he couldn’t try them too! haha

atkins breakfast

Nutritional info:

• 19g Protein

• No Sugar Added

• 340 Calories

• Only 5g Net Carbs

This post is sponsored by FitFluential on behalf of Atkins.

Body Dysmorphia: Facing the Facts

body imageDo you have a unhealthy body image?

The world puts unnecessary pressure on looks – especially for fitness enthusiasts across the globe. Whether you are an athlete, dancer, fitness competitor, fitness professional, aerobics instructor, crossfit gamer, gym member or life-long dieter, you may not see yourself as others see you. You may look in the mirror and see Fat, Thick and Out of Shape, while others see you as Fit, Trim and Healthy. In today’s blog I get super personal and tackle a sensitive topic of an unhealthy body image and Body Dysmorphia.

fat is not a feelingWhen I was in the doctor office earlier this week, I was talking to my girlfriend (Dr. Jennifer Stepanek) about my struggle with not being able to workout right after my vacation. Like I said in my last blog, there’s nothing like being off your diet and workout program, and then getting hurt and you can’t exercise. I confessed that I felt so fat. I honestly think I told her that because she was about to hold onto my body and manipulate my back, and the last time I saw her it was close to my competition and I was super lean. I honestly know that the last time I saw her I was too lean. Meaning, it wasn’t healthy lean – it was pre-competition lean, but it didn’t change the way I felt.

Her compassionate and concerning response was “you know that’s not right? That’s really a sign of body dysmorphia”. I was taken back a little. She followed with explaining how she dealt with that as a dancer, and watched many girls put excessive pressure on themselves for how they looked and what they weighed. She continued to encourage me and I continued to confess that this was an area I’m working on as I try to find balance in the crazy fitness world.

Objects in Mirror As a fitness professional, I probably have unreasonable expectations I put on myself to look, and live, the part. Steve warned me about this as I prepared to compete this year. He encouraged me to allow myself to gain some weight back and not freak out. I also now understand why we whines about feeling fat even after one big meal. There is something that happens to people who compete, or get really lean (like for modeling jobs, performances, competitions, TV, etc), that raises the bar too high – and it messes with your head.

While someone else’s “best” is closer to a normal healthier weight, my perceived “best” is not a healthy weight. That is why, when I weighed in on the inBody machine (our comprehensive body composition machine) close to competition, it said I needed to gain 11.7lbs of fat. I look at that and think that’s ridiculous, that’s a LOT of fat! But, that is what is considered a normal healthy weight for my age, my height and my muscle mass.

Bonnie PfiesterOK, so back to the day of that doctor’s visit. Later that day, Steve took this picture of me holding an Atkins frozen dinner for a campaign I’m working on. He snapped a few pics and I ate my meal and didn’t post the pic until later, after Steve left. I hadn’t even looked at the photos yet, but when I did, I was surprised. I looked thin. Not super-fit thin, or really lean or anything (remember, I have been off my diet for a bit), but I didn’t look as fat as I felt (and I REALLY had been feeling super fat). Please bear with me here. You maybe thinking this is ridiculous, or that I’m crazy, and I’m writing this to say “yes, it IS ridiculous and yes, I AM crazy”. lol That’s why I’m sharing this with you. Maybe someone else will benefit from my own struggle and discovery.

body issuesAs I looked at that picture and reflected on what my friend said, I thought about the seriousness of not having a true concept of what I really look like. I waited until Steve came home and said “can I ask you a question?” Of course he said “yes” and I proceeded with opening my phone to that picture and asking “do I look like this?” He laughed (not understanding) and I explained “do I look heavier in person than I do in these pictures, because I feel like the pictures makes me look thinner than I actually am”. He responded with “no, you look much fatter in person” and then laughed (totally teasing me). He of course said that was what I looked like. That I was thin. That just baffled me!

I explained that I thought maybe I was dealing with body image issues. He said “duh, yes, you most definitely are dealing with dysmorphic issues. Most competitors do”. Hmmmm I thought. Dang it. I don’t want to be like ‘most people’. Ha! So I decided to do some research to learn more about this disorder.

I found an online test and took the test to see where I stood. I actually thought the results would show traces of BDD (Body Dysmorphia Disorder) – and was expecting the results to basically say “yes, you have some of the symptoms, but it’s just a mild case”(and I was even conservative with my answers!! haha – but instead, the results screamed ‘you gotta get this under control girlfriend!”. lol

CLICK HERE to view the questions or take the test (the answers will be emailed to you).

Spoiler Alert – you can skip the test and just use me as the guinea pig! lol Here is the “answer key”

* 1 to 3 test items checked: There is a low probability that you have BDD.
* 4 to 7 test items checked: There is a medium probability that you have BDD.  
* More than 7 test items checked: There is a high probability that you have BDD. I checked 14 freakin’ lines! FOURTEEN! OMG! Ok, so I’m going to be so super honest here and share my thoughts on each symptom. Lord, I hope this helps someone because this is sorta embarrassing.

Getting Personal: My BDD Test Revealed

Test questions are in light grey, and my answer and thoughts follow.

  1. I excessively worry about my physical appearance. YES. I didn’t think I did until I reeeeally thought about this hard. I ended up checking yes because, realistically, I do know I stress about how I look more than I should.
  2. I often check my appearance in mirrors or other reflecting objects (i.e., windows, car bumpers, spoons, etc). YES. I don’t typically have long gazes in the mirror or window as I walk by, and rarely do it if anyone is watching, but if no one is around – yes, I totally do. I just have the prudence (or pride) to hide it well because I see others do it in public at the gym and realize it looks self-centered and is unattractive.
  3. I frequently avoid mirrors and other reflecting objects. I checked NO. Ironically, I used to always be in the back of an aerobic class because I didn’t like to see myself in the mirror. I used to tease that I hated seeing my long limbs flying around and how awkward I looked. But other than that, I want to look in the mirror so I have a chance to improve a flaw (like messy hair, shiny nose, etc).
  4. I excessively perform basic grooming activities (i.e., washing skin, combing hair, brushing teeth) related to my perceived flaw. I said NO to this one. I don’t have any excessive grooming rituals. I mean, I do have a skin regimen I have to do or I’ll be one big walking zit, but I don’t think I desire to wash my face 15 times or brush my hair 100 strokes. I do have to wash my face really good to get all the pounds of make-up off it since I use so much make-up to cover my yucky skin from my teenage acne years. Who am I kidding?! I never stopped having acne! ha!
  5. I often use make-up or clothing (i.e., hats, scarves, long sleeve shirts, long pants, etc.) to camouflage my perceived flaw. A reluctant YES. I never leave the house without make-up. I’m a little better now. I sometimes do run without it, but most of the time I have SOMETHING on my face (foundation to smooth out my freckly uneven complexion). I also definitely change the way I dress depending on how fat or fit I feel. I think this is normal to some degree, but I definitely need to consider this as an issue I need to work on.
  6. I frequently attempt to hide my perceived flaw by using my hands, by sitting in certain positions, or by staying in places where I believe the flaw will be less noticeable by others (i.e., a dark corner in a theatre or restaurant). Another reluctant YES. No, I don’t hide in a dark corner when going out, but I do tend to try and hold myself in certain positions (especially on the beach or in tight fitting clothes) so fat rolls don’t show, etc. Again, probably somewhat normal, but borderline obsessive. I have been known to wear my hair a certain way to hide a blemish and I can’t just stand normal in a photo without wondering if I’m in a “fat position”. LIke anyone cares what I look like in the dang picture! lol
  7. I regularly scrutinize others’ appearance for comparison. NO. I might admire someone else, but I don’t scrutinize others. I’m too worried about my own flaws. lol
  8. I sometimes discuss my perceived flaw with others, or ask others to verify my perceived flaw. Well, I can’t say that I would have answered YES to this before, but after my talk with the doctor and Steve today, I couldn’t answer no. ha!
  9. I often seek reassurance from others about the appearance of my perceived flaw. I had to check YES on this one too. Although I don’t feel I seek reassurance from others, I do seek it from Steve. I may complain about being fat, but it’s not to hear “you aren’t fat” – it’s more of an admission or confession. As if I feel the other person is already thinking it, so I might as well say it. However, with Steve, I do seek his reassurance because he’s really the only one I care about.
  10. I often touch, pick, and/or measure my perceived flaw. OK, this is getting personal here but I am SUCH a picker!! I admit it! All the dermatologists and aestheticians in the world will hate this but I touch and pick at my skin a lot. I can’t STAND having a blemish. I want it OUT and fixed – and I’m no different with any flaw. I don’t have a lot of patience with flaws. If I notice a new flaw, I want to fix it right away, even if I have to cut it out, cut it off, dye it, exercise it off, glue it, paint it, cover it, medicate it – whatever the fix is, I almost can’t even work or do anything until I first deal with it. So YES was the answer to this one. I always thought that was my perfectionist side, but I now realize it’s more than that and I need to work on this more. I also weigh myself daily to “measure” how I am really doing with my weight/body.
  11. I diet and/or eat only specific foods related to my perceived flaw. YES. One of my percieved flaws is body fat. So, yes, I do diet and eat specific foods that would help that area. This would be OK if this was the only line I checked YES on, but considering I have a whole host of issues, this is just another area that could get out of control if I don’t learn to maintain balance.
  12. I excessively exercise and/or lift weights in an effort to alter my perceived flaw. YES. Duh! lol Oh boy. I don’t even need to explain my thoughts on this one. Again, whether this is healthy or not comes down to balance in all areas.
  13. I avoid certain places and/or activities (i.e., parties, dating, swimming, restaurants, theatres, etc.) because I don’t want others to see my perceived flaw. I answered NO on this one. However, I will try my darnedest to stay home if I feel ugly, and I most definitely won’t put on a bathing suit if I feel fat – but I typically don’t let it keep me from going places and having fun.
  14. I generally avoid having my picture taken. NO. I’m learning to be OK with ugly selfies. I have to take pics for brands. I used to take a million pictures to get just one OK one, but this is actually an area I’ve improved on. I’m more OK with less than perfect photos. #workinprogress
  15. I have undergone cosmetic procedures to correct my perceived flaw (i.e., plastic surgery, hair replacement, skin bleaching, etc.). Let’s just say I used to work for a plastic surgeon’s office when I was in my twenties and I had every skin peel there was to improve my skin, I’ve had various un-invasive treatments to improve skin texture and color, and used bleaching creams to improve acne scars – and STILL use 3 different medicated treatments from Vein Therapies (Dr. Beckett’s office) to help my skin. It definitely did give me more confidence and improved my skin greatly. I also have permanent make-up because I couldn’t stand the way I looked without eyeliner. My face just disappeared. I have to admit, that was WAY worth it and definitely helped me feel better about myself since I loved the water and sport, etc. Obsessive? I don’t think so, but the answer still is YES.
  16. I am dissatisfied with the outcome of these cosmetic procedures. Well, I had realistic expectations of each procedure so I can’t say I was dissatisfied. Do I wish my skin was even smoother and clearer? Yes, but I answered NO on this one because my skin has definitely improved.
  17. I am planning or hoping to have cosmetic procedures to alter my perceived flaw in the future. I would LOVE to have laser on my face and go on acutane. I always thought I’d grow out of acne, but it never happened. I have pores so large you can swim in them and acne scars that have destroyed the texture of my skin – and now I have wrinkles too! ha! It’s always been a dream of mine to get laser to improve my skin. It’s a pretty big procedure (lot of down time and painful from what I understand) but I’ve seen how baby smooth it is after it’s done. Someday! I answered YES, because if I had the time and money, I’d do it in a heartbeat – complete with a blepharoplasty (eyelid surgery to fix my old wrinkly eyes).
  18. I am often anxious or depressed thinking about my perceived flaw. YES. Sadly, I worry about my weight way too much. I get really depressed when I gain even 5lbs. It’s not right, I don’t condone that, but I’m just being honest. I know it’s not healthy and it’s unnecessary.
  19. I am often late for activities due to performing behaviors related to my perceived flaw. I am much quicker to get ready now, but I have a hard time “stopping” the perfecting process. I’m always running late because I change my clothes 5 more times in search for something that looks better. Or I curl a few more chunks of hair, as if that will make all the difference. I fix, fix, fix and re-fix, when I should just say goodbye to the mirror and be OK with everything the way it is – even if it’s less than desirable to me. Lately, I’ve been working on this. Even though I have a bad attitude about it, I will say “forget it. that’s just as good as it gets” and will flip the light off and walk away. It’s a step. The next step is smiling and being OK with it. So, YES.
  20. I often believe others notice my perceived flaw and/or are thinking negative thoughts about my perceived flaw. This is a big one for me. YES. I totally think people look at me and think “boy, she’s gotten fat”. Sadly, people have said stupid stuff like “you don’t look like your pictures now do you?” I never forget my mailman pointed to a poster of me and said “you don’t have those abs now do you?” It crushed me. I was like “No, it’s freakin Christmas and I’m not training for anything. I’m trying to enjoy my life, but thanks for reminding me of how fit I was a few months ago. So, yes, I do fear people whisper about me if they feel like I’m not as thin or muscular as I can be. I wonder if my enemies enjoy seeing me a little fuller or if people judge me. I don’t know why I even care, but maybe it’s just being a fitness leader. I want to practice what I preach and I desire to be a good example. I don’t like letting people down. Another unnecessary pressure I put on myself. I know. Another big one to work on.
  21. I am significantly distressed about my perceived flaw. YES. I rarely am free from this, unless I’m really lean and have been dieting hard for something. I stress out way too much about this. I can even realize that there are obese people who would love to be my weight, even at my heaviest. However, it still doesn’t change the way I feel in my own skin.
  22. I often believe others are discussing or commenting on my perceived flaw. This goes with the earlier question about feeling like others think negatively about your perceived flaw. YES, sadly, I think there are catty women who love to see you at your worst. I think people enjoy putting others down in order to be lifted up. Shute, there are some people who look down on us BECAUSE we workout and because I have muscle (because they perceive that to be unattractive, un-womanly, self-centered or showy). I always think people see my flaws more than my strengths, but I don’t feel that way about the people I truly love and who truly love me.
  23. My concerns about my perceived flaw are interfering with my relationships and/or with my academic or professional functioning. NO. I think they probably take up too much time, thought and emotion, but no, I don’t let them interfere with my life for the most part.

So there you have it – an up close and personal peak at my warped brain! ;) Now on to making a change!

Disorder or Dis-Order?

out of orderdisorder /dis·or·der/ (dis-or´der)

Medical Definition: a derangement or abnormality of function; a morbid physical or mental state.
Regular Definition: lack of order or regular arrangement; confusion:

While I’m sure many psychiatrists would disagree with this statement, I still will say it. I will not label myself as having BDD just because I scored poorly on this test. (Granted, if you have severe depression or suicidal thoughts related to these symptoms, I do recommend seeing a professional please!) But, in my case, I will address each concern and work on it.

I will not use it as a crutch or an excuse to continue BDD behavior. This test simply made me aware of areas I need to work on. Whether you or I are clinical or not, it doesn’t matter to me. I can improve and so can you! In many ways, I have improved (like with my skin). I might be worse temporarily with my body after experiencing competition weight, but I’m not going to settle for this emotional state – and, if you struggle with this too, you should not either.

I look at it this way. I can either say this is a disorder, or I can realize these symptoms are a result of dis-order meaning things (life) out of order (not in premium working condition). As I attempt to put my life in the right order – putting God first, Steve/family next, others next, etc. my focus will slowly shift off myself and onto others and more important things than the way I look.

Treatment

The OCD Center of Los Angles says “From a mindfulness perspective, much of our psychological distress is the result of trying to control and eliminate the discomfort of unwanted thoughts, feelings, sensations, and urges. In other words, our discomfort is not the problem – our attempt to control and eliminate our discomfort is the problem. For an individual with Body Dysmorphic Disorder, the ultimate goal of mindfulness is to develop the ability to more willingly experience their uncomfortable thoughts, feelings, sensations, and urges, without responding with compulsions, avoidance behaviors, reassurance seeking, and/or mental rituals.”

therapySo, if I want to improve in this area, I need to purposefully allow myself to experience the “perceived flaw” without always frantically responding to it. This means, I should start running without makeup more so I get used to being out in public with no make-up. No one in my neighborhood cares or notices anyway! I used to think I just did this to make myself feel better (and I do believe that is the main reason), but maybe I am fueling the fire and creating a habit that is hard for me to break. So, as a result of this test, I plan on “exercising” this area of my life.

Another thing I have already started “practicing’ is wearing loose clothing. Why not be more comfortable right? I always think of loose clothing as sloppy and making me look fat, but it is more comfortable, and it takes my eyes and mind (as well as others’) off my body. This is especially important to me when I’m close to a competition. Many people get skimpier and skimpier the leaner they are (to show off their progress or just because they are more comfortable exposing skin). I was convicted earlier this year, I should do the opposite. It’s one thing to wear fitting clothes to the gym, but when I’m out and about (at church, shopping, etc), I should really dress more conservatively and cover up more. It’s less pressure on me, and is better for me to take the focus off my body and more on other important things.

Practice Makes Better

practice makes betterYou might have heard the saying, “the first step to recovery is admitting there’s a problem”? Well, I do believe the first step is admitting you have things to work on. Now it’s up to me to WORK on them. I will not suddenly be OK with my body or skin, but I absolutely can practice changing my mindset. I can take less time getting ready. I can refuse to change clothes 10 times on fat days, and just shoot for 1 or 2 times. I can wear less make-up when it doesn’t matter and I can walk the beach in a bikini on my fat days and remind myself that no one cares if I am 5lbs heavier than I want to be. I can choose to smile and not complain about how I feel. That is a choice, not a reaction. I have full control. i just have to practice more control.

The fact of the matter is that I know I am being unrealistic, so I can let a lot of this go – BUT, it will be a daily dying to self (not letting my body rule me, Romans 8:13) and practicing a healthier ORDER to my life. How does God see me? Righteous and redeemed!  (1 Corinthians 1:30)

“For the Lord sees not as man sees: man looks on the outward appearance, but the Lord looks on the heart.” 1 Samuel 16:7

Learning a Healthy Balance:

#1 Do not worry – “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes?” Matthew 6:25 How often do we worry about things that have nothing to do with eternity or to do with anything that TRULY matters. It’s a waste of time and energy. We must practice NOT worrying.

#2 Focus on what is most important –  I need to realize being fit has some value, but it falls below godliness. I should spend way more time on working on my heart, than my physique.

“For while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” 1 Timothy 4:8

#3 Actively work to re-prioritize your life. The world can knock our priorities out of order. Work may require us to work later, and miss time with family. Stress may force our eyes of other important things. We don’t set priorities and call it a day. We set them, and then spend the rest of our lives re-prioritizing them – putting the important things back in the right order and pushing other stuff out of the way. A life without purposefully reordering our life, is a life completely out of order. This is how the world conforms us if we let it. It is only by being proactive with our thoughts, relationships and priorities will we be transformed by the renewal of our mind like this scripture says.

“Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” Romans 12:2

We can’t let our thoughts go wild. We have control over our mind or God would never tell you to set your mind on things above, not on earthly things” (Colossians 3:2) because He’d never tell us to do something we couldn’t do. God is telling us that we can change our mind, and set it to more important things than worrying about how we look or feel. Again, practice makes better. :)

I hope this super long blog helped, or encouraged you. If nothing else, if you struggle with these things, you now know you aren’t alone. We all do to some degree – just some of us need to work on them more than others!

Fitness and Weight Loss Tips for the Injured

Great Dane SittingThere is nothing like totally pigging out Thanksgiving weekend and then not being able to burn it off. Yes, that happened to me this week. I fell flat on my butt, on a concrete breezeway, Saturday night after Marley (my Great Dane) knocked me off my feet. I didn’t realize it, but I jarred my spine and hips so hard that I got out of alignment and, by midday Sunday, I could barely walk.

I had never experienced such crippling pain. I kept saying “this is ridiculous” every time it took me 5 minutes just to stand up – much less wait on me to walk across the house. I felt like Tim Conway on the Carol Burnett show. I went from 40 to 80 years old overnight! (for those of you young’ns who don’t know that character, here’s a skit to watch for giggles). ;)

Step One – A Step in the Right Direction

Jennifer StepanekOK, so back to fitness! So, what’s a girl do who can’t stand, much less walk? I’ll tell you what she does. She listens to her wise husband, who says go to the doctor. So, I verrrrry reluctantly text my friend who is a chiropractor (Jennifer Stepanek at Total Health in Vero Beach) and told her what happened, and she told me to come in.

Before I go further, I need to tell you how I feel about my bones being popped. I am a scared little girl! Maybe it’s my control-freak self that struggles with letting someone manipulate my body – or maybe it’s just that the only time I ever go to the doctor is when I’m in pain (so you are naturally scared of more pain). BUT, what I do know is that Jennifer is gentle and conservative, so I sucked it up and went in.

As I hobbled in the door, she giggled with me (knowing that was SO not me to hobble so slowly and carefully), and she took me straight back to check me out. My hips were twisted and she could tell my fall had jarred me good. She did a few things to relax my back muscles and made 2 simple adjustments (on each side) to line me back up! Then she followed up with some soft tissue work. She encouraged me and said she sees that all the time and felt sure I’d get better and she was right.

I was probably 50% better by the end of the day, and I get a little better each day. But here was my thought: what if i didn’t get better? What if it prolonged? What can I do in this state? The truth is, even though I am definitely limited, I can do plenty.

SET-backs Don’t Have To Be STEPS Back

Many people suffer injuries, and it can be very depressing for people who are trying to work on their fitness and weight. I had high hopes of hitting 2-a-day cardios, taking kickboxing, weight training and working on my FitBit challenge for Shape Magazine – and going from 10,000 steps a day to less than 3,000 steps a day quickly got me discouraged. I was hurting my East Coast Team, and I wasn’t able to reel my body back in as fast as I planned. Then I realized, I needed encourage others who face the same roadblocks. Set backs don’t have to be steps back. I can still move toward my goal – it will be just a little slower. Here’s what needs to happen.

Look at the Facts

calculate caloriesWhile exercise definitely helps burn calories, speeding up weight loss – it’s not required for success. You can still lose weight with just diet alone. Of matter of fact, diet is probably 80% of it. Here’s the facts. If I run 3 miles a day, that’s equal to about 300 calories burned. I can stay in the same caloric deficit by cutting 50 calories off every meal and snack.

Focus On Your Diet

keep-calm-and-count-caloriesFor some backwards reason, we tend to eat even worse when we can’t workout. It’s a ridiculous self-sabotage mechanism most people do that makes things even worse. We dive into self-pity, want to curl up on the couch and be lazy, eat crappy food, and then complain about how fat we feel. How retarded is that?! If you want to feel good, EAT GOOD! Even though I’ve had some snacks at night, I basically have just been eating homemade soup since I got home from vacation. For 4 days straight, I have eaten soup every meal except one (when I had the Atkins pizza).

As I limit my food intake, my stomach is starting to get smaller and I’m feeling a little better every day. You have to remember, when you eat big portions (like on Thanksgiving), you have a lot more food in your gut than normal (making you feel stuffed, because you literally are!). This takes a few days to get through your system before you start thinning back out.

Drink a Lot of Water

Another issue we have when we come out of an eating frenzy is we tend to hold more water. Whether it’s from eating out and eating more processed foods, or it’s from being very sedentary and not allowing your body to opportunity to move water around – we feel even more fat and bloated simply because we are holding more water. This would be a great time to pound the water and flush your system.

Take Care of Your Body

DIY Ice packHealing requires being proactive with your injury. See a doctor and make sure your own diagnosis is correct. Seek appropriate therapy, whether it’s with a professional or just taking action at home. Don’t just sit there and expect it to get better on it’s own. Oftentimes, a bulk of the pain is from inflammation. If you control inflammation, you control pain and increase mobility.

In addition, sitting still can actually make the problem worse. Your body stiffens up and can make it even harder to bounce back. Ice the affected area, take anti-inflammatories and keep moving, while still avoiding specific movements that cause pain. Ice after activity and get plenty of rest too.

Lastly, take baby steps. Don’t jump back into your fitness routine, full steam ahead. Test the waters first with light activity and light weights first. But nine times out of ten, doing nothing actually can make things worse, not better. CLICK HERE to learn how to make your own gel ice packs.

Do What You Can

walk the dogThis is a tricky one. We rarely want to do what we can. We want to do what we WANT to do, not what we CAN do. I normally run. I don’t want to walk. I want to run, but I can’t run right now so, today, I will walk – whether I want to or not. Since I’ve been down for a few days, I’m more lazy feeling than I normally am (which is already pretty lazy). So I have to fight the lazies even more.

Also, my pride gets me and I find it very hard to tame my workouts down when I’m hurt. As a result, sometimes I don’t even want to do anything at all. However, I know if I do SOMETHING, it’s better than NOTHING – and I’ll feel SO much better when I’m done. Even if I don’t burn a ton of calories, it will strengthen me mentally.

The fact of the matter is, it actually hurts more to sit and get up from sitting more than it hurts to walk now. Of course, at first I hardly could walk, but now I am able to walk Ok and just have trouble putting on my pants (lifting my legs), getting up off a chair or couch and a few other movements. While there is discomfort standing, it’s not painful – and staying moving will actually help me loosen back up even more.

So, while I probably won’t be lifting weights, or back to my normal routine, I do plan to start increasing my activity. I plan on going back to kickboxing soon if walking goes well. I just won’t be able to do burpees, jumping and some other moves, but I can tame the workout down to fit what I CAN do. I hate to be “that girl” – the crippled pathetic one in class, but maybe I have that all wrong. I can turn that into being “that girl!” – the one who is not letting a bad back get her down! Yeah, I want to be THAT girl! Don’t you? :)

 

Big, Bold & Beautiful Gym Bag Give-a-Way

A few weeks ago, I featured the Home-Gym-Home Fivesse Bag on my blog, showing off this purse-size bag I toted across 8 states on a fun journey to Ms. Senior America. This week, I’m featuring the other Fivesse bag I took on the trip – the Home-Gym-Work bag.

This bag is much bigger than the Home-Gym-Home bag. The Home-Gym-Work bag has a ton of pockets (each labeled with cute pictures so you know exactly which each pocket was designed for) and has a place for everything Fivesse Gym Bagyou need to get ready at the gym – or on the road. This is also the bag I take with me on every weekend getaway – including our Thanksgiving vacation this weekend.

To show how roomy this bag is, I decided to unpack it (minus my dirty clothes) and show you everything that was currently in my bag after my trip. I already pulled out 2 pairs of jeans and a few shirts (and another pair of shoes) but, as you can see here, I still had a LOT of stuff in this bag!

Here are all the cute labels to show you where everything is supposed to go. So original!

In My Fivesse Bag

  • Fivesse Home-Gym-Work BagSocks
  • Shoes
  • 5 tanks
  • 3 long sleeve shirts
  • 3 bra tops
  • 1 pair of workout tights
  • Laptop
  • Power supply
  • iPad
  • Phone chargers
  • Armpocket Armband for my iPhone
  • Headphones
  • 2 brushes
  • Hairdryer
  • Make up bag
  • 2 cans of hairspray
  • 2 protein bars
  • Business cards
  • Body Lotion
  • Mouth wash
  • Curling iron
  • Beanie (to keep my Floridian noggin warm)
  • Ball Cap
  • 3 pair fresh undies
  • and a partridge in a pear tree (OK, maybe not that) lol

ONE LUCKY GIRL

If you like this bag, FOLLOW the giveaway on Facebook or Instagram and post a comment on either of these posts: We will be giving away 2 50% OFF coupons (one on each page) so you can get this bag for half the regular cost!!

So You Ate Like Crap, Get Over It

I’ve Fallen, and I Can’t Get Up

When I talk about fitness and dieting, I often refer to falling and getting back up again. Maybe it’s because I’m a clutz and relate to falling, or maybe it’s just because falling is a part of life.

We’re human and it’s inevitable that we will mess up – and there is no truer example than with diet and fitness. However, I don’t think it’s all about just preventing the failure, I think the most important action is what we do after we fail.

Damage Control

I think it’s healthy to allow ourselves to cheat occasionally. It’s almost like planning a controlled fall. Stunt men do it all the time. They learn how to fall without getting hurt. We all know eating certain foods aren’t healthy, but we “allow” ourselves to have them. But, if we don’t plan it carefully, and practice safety measures, we can find ourselves in big trouble quick.

While some people planned their Thanksgiving cheat meals out carefully, there are others that just threw out all the rules, and dove face first into every dish that came their way. Whether we convinced ourselves that  “we deserved it” or acted like we really didn’t care, eventually our bad choices catch up to us. The feeling of disappointment and guilt might hit us as soon as we finish the last bite, or it might take days of repetitive bad behavior to finally get us to the point of being sick of how those bad choices make us look and feel. However long it takes us to reach that point, when we finally get to that point, it’s time for damage control.

It’s time for you (and the scale) to face the facts.

Some people are quick to jump back on the scale and boldy face reality. One thing I can guarantee is this: You WILL eventually deal with all this. You can deal with it now or later – the choice is yours.

3 Post Holiday Scenarios: Which One Will You Choose?

1. Stay Knocked Down. This is what most people do after a Holiday – especially when there is another excuse (like another Holiday) right around the corner. They decide it’s going to be impossible to fight, too hard to manage, not enough time, no fun, or not worth the effort. So, they just give up and pretend they can continue through the Holidays without repercussions. The problem with this is, if you do this often enough, it becomes a pattern. Weight continues to creep up on you – and before you know it, you are in way over your head, and you may be tempted to quit for good.

2. Get Back Up – slowly. This person waits for the ref to count all the way to 9 before they get back up again. They are procrastinator, slow learners and naturally lazy (like me – yes ME!). Sometimes it takes a friend (or dog!) to drag them back to the gym. But, most of the time, this person will try everything under the sun before doing what they know they need to do. They’ll cut everything out they don’t mind forfeiting and try making “their way” work by finagling diets and fitness around their lifestyle. Then they will complain when they fail.  They will justify their actions, make a million excuses, and, finally, at the very last minute (when they just can’t take it any longer), they will stand back up and get back to what they know works.

3. Bounce Back Fast – The person who is fast to recover and quickly gets back on their feet, accepts what has to be done and doesn’t waste any valuable time. They get right back on their diet, and get right back in the gym – as fast as they possibly can. They may dread it, they may not want to do it, but they do it anyway because they’ve either learned the hard way or they hate feeling fat and unhealthy more than they hate the work it takes to stay fit. They could easily wallow in their sorrows and beat themselves up while their down, but they don’t. The get over it. They move on. They get back up on their own two feet – and fight it back out.

So, you ate like crap  – get over it, it’s time to get back up!

Subscribe to my blog to get Bounce Back Tips tomorrow, and learn how to get your home and body back in shape FAST! 

Holiday Survival Kit: Wallet, Phone, Keys and a Bar

Christmas Diet TipsThe holiday season is one of the busiest times of the year. Not only do we still have our regular list of things to do, but now we also have to fit in Christmas shopping, football games, holiday parties and special events too. As we all run around like a chicken with its head cut off, it’s easy to neglect our bodies.

This is the time of year when our workouts and diet suffers. We don’t make time to eat, and when we do finally eat, it’s not as healthy as it should be – plus we overeat because we waited until we were completely starving to finally stop for food.

You can prevent a LOT of damage by doing this one simple thing: Bring a bar everywhere you go. Seriously, before you leave the house, you should grab your phone, grab your wallet, grab your keys and grab a bar – like the Atkins Blueberry Greek Yogurt Bar.

When we get too hungry, we get stupid – plain and simple. 

IMG_3347Having a bar handy can prevent so many diet boo-boos.

If you think about all the times you’ve given in to fast food or overeaten at dinner, it’s typically because you allowed yourself to get too hungry. When we get too hungry we get stupid – plain and simple.

We think of stupid ways to get food. We rationalize our poor decisions and we make exceptions to our normal dietary rules. This can all be prevented with one simple healthy snack bar.

Below are my list of top 10 reasons you should have a bar handy – and why!

 

Top 10 Times to Have a Bar Handy

  1. WORKING – If you are like me, you can work long hours without rest and, suddenly, you are starving to death. Midday is the perfect time to have a bar. It will give you the boost you need to perform well, and you won’t be as hungry by suppertime.
  2. STUDYING – If you are a student, you should always have a bar in your backpack. If young students snack on a bar on their bus ride, or walking route, home, they will be less likely to invade the pantry as soon as they walk in the door. Many students also have end of the year exams in December, so it’s good to have extra brain food on hand to help them stay alert and sharp.
  3. CHEERING – Tis the season for football cheering, fa-la-la-la-la, la-la-la-la! Bring a bar with you to all the games. It not only will save you from buying a high-price hot dog, but it will save you the calories too!
  4. SHOPPING – Graze on a bar while shopping. This will help you resist the food court, and will keep your energy level up. Always have a bar with you when you go to the grocery store too. Sometimes you will find you are hungrier than you thought once you get there – then you’ll throw everything but the kitchen sink in your grocery cart because you are thinking with your stomach and not your brain! lol
  5. travelingTRAVELING – Pack bars with you on road trips. Having a bar in the car, ready for your next hunger pain, can reduce unnecessary snack stops as well as curb appetite until you find the next restaurant.
  6. PARTYING – Eat a bar before going to a Holiday Party. You’ll be less likely to overeat all the high-calorie holiday fair. A bar is also great to have for those holiday dinners with the office. It can take a long time to serve a large number of people, so it’s good to have a bar on hand in case it takes two hours to just get your salad.
  7. SIPPING – Bring a bar to your favorite coffee house. Atkins bars taste like a real treat, so enjoy it with a cup of joe instead of sharing your coffee with a high-fat high-carb scone or muffin.
  8. EXERCISING – Pack a bar in your gym bag. You should always have a bar in your gym bag in case your blood sugar drops or you lack energy for your workout.
  9. WATCHING – This is the season for long concerts, plays, recitals and Christmas specials. Bring a bar with you to snack on during intermission so don’t want to eat a horse when the even is over.
  10. DRIVING – The holidays will have you running all over creation – going on errands, playing taxi for your kids and packing in as many honey-dos as possible. This is why I always have a bar in my car. It’s my emergency bar stash. My car is never without a bar, so I’m never stuck in the car hungry.

Bars, Bars, Bars

Here is a list of Atkin’s Advantage Bars. These bars are great as a meal replacement, or a really filling snack. Bars are available at CVS, Publix, WinnDixie, WalMart, Target, Sam’s and many other common grocery stores. With a total of 24 varieties of delicious snack and meal bars, Atkins has something for everyone and their snacking preference. Bring along an Atkins Advantage bar such as the Blueberry Greek Yogurt bar or the Chocolate Peanut Butter Pretzel bar. They’re portable and can be eaten anytime you’re on the go or you need a satisfying snack or light meal. Each bar is packed with protein and fiber to keep you satisfied when you’re too busy to eat a full meal.

Atkins Advantage bars

Atkins Blueberry Greek Yogurt Bar
Chocolate Peanut Butter Pretzel
Strawberry Almond Bar
Cinnamon Bun Bar
Chocolate Chip Granola Bar
Chocolate Peanut Butter Bar
Cookies & Cream Bar
Mud Slide Bar
Peanut Butter Granola Bar
Peanut Fudge Granola Bar
Chocolate Chip Cookie Dough Bar

This post is sponsored by FitFluential on behalf of Atkins.

8 Ways to Gobble Up Excuses Over Thanksgiving

“Do you skip your bath because it takes time away from your family over the holidays? Of course not! There are some priorities that should always stay in place no matter what – and fitness is one of them.”

We like to make excuses around this time of year. “I’m too busy”. “I don’t know how to count Thanksgiving meal calories.” “The gym is closed.” “I’m tired.” “We’ll be out of town.” “I need to spend time with family.” “I can’t control myself around all that food”. “I deserve a break”… The list goes on.

Let me tell you, it is ridiculous that we even think any of those excuses will get you out of a workout free and clear. For every excuse someone has, someone out there is working out despite having the same excuses. In addition, there are reasons why even a good excuse is a bad reason to skip your workout.

8 Holiday Excuses Busters:

1. “I’m too busy” – You have time to watch TV, get on facebook, read my blog, sleep late, stay up late, etc. “Too busy” often means, not having as much free time to live life how you prefer. Busy means you need to schedule your day better. It means you can’t just play it by ear and hope you have enough time left over to do extra stuff. When you are busy, it means you need to do what matters most first and get it out of the way. When you don’t HAVE time, you have to MAKE time.

2. “I don’t know how to count Thanksgiving meal calories.” – You should at least try. Use your noggin. Guess the ingredients of the meal. Using the LoseIt app, look up similar dishes served at restaurants, etc., but don’t just not even try. Make it fun. See if people can guess and look it up, like a trivia game. You’ll learn a lot along the way, make better choices and entertain your family with interesting facts.

3. “The gym is closed.” Most gyms are closed on Thanksgiving Day – Big Whoop! You don’t need a gym to sweat. Try one of our Designer Whey workouts online. Any of the training plans from Design Your Body (weight loss and body sculpting program), Basic Training (beginner program), Savage Training (advanced workout), or any of the single workout regimens, are perfect for working out at home or in a hotel. And, of course there is always the road! Take a walk, go for a run. Just commit to 15-30 minutes. You’ll feel a MILLION times better if you do SOMEthing rather than nothing. Here’s a quick 5 minute workout from DesignerWhey you can do anywhere. Repeat 3-5 times.

[youtube=http://youtu.be/_wnBeqVFpSo]

4. “I’m SO tired.” – Even MORE of a reason to workout. Exercise is exhilarating. It revs the metabolism and boosts energy. And, if you have been light on sleep, it helps you sleep better. So scratch that excuse off your list.

5. “We’ll be out of town.” – People train on the road all the time. The first step is planning. Pack your gym clothes, Reeboks & yurbuds. With apps like RunKeeper, you no longer need to have to map out a course ahead of time. You can step out of your grandma’s driveway and start running, and the RunKeeper will tell you how far you have gone so you know exactly how long to run. Also, most hotels have gyms, and if they don’t, you can use one of the above programs to guide you through a workout in your hotel room. No weights? Improvise! 1 gallon of water is 8.33lbs. Use a set of jugs for dumbbells to do some of the exercises shown below in this video.  Bodyweight exercises are awesome and equally effective – especially when done fast with little rest.

[youtube=http://youtu.be/Ud4e9VuSwzE]

6. “I need to spend time with family” – I totally get it. Family should ALWAYS be first.  But I think this picture is a pretty typical description of what most “quality family time” looks like. We go to grandma’s and everyone gathers in the kitchen to eat or the living room to sit in front of the TV. You could set the active pace. You could make an impact on your family be setting an example. Play catch outside, go for a walk, play Wii with the kids. Even if you have to leave and go for a run, I think they’ll forgive you for taking care of your health. Do you skip your bath because it takes time away from your family? No! Of course not! There are some priorities that should always stay in place no matter what. Standard grooming habits, your physical health, and your spiritual health need to remain constant. If you do them first and get them out of the way, you will find you have AMPLE time with your family and you’ll have more energy and a better attitude too!

7. I can’t control myself” – Really? You CAN’T control yourself, or you WON’T? Saying you can’t control yourself before you even face the Thanksgiving table is telling yourself in advance that you will fail. That is ridiculous. It’s this simple. You either WANT to get fit and be thin, or you WANT to taste food more. You need to gain control of your body and not let your tongue boss you around. Saying no is empowering. You absolutely can control yourself around food. One, don’t go to the dinner table hungry. Eat something before you surround yourself with tempting food. Two, don’t even negotiate it. Don’t waste time contemplating whether you should have something or not. Keep your rules black and white, no grey. If it’s going to interfere with your goal, skip it. If you aren’t willing to burn it off, skip it. You have more control than you think.

8. “I deserve a break” – If you are happy with where your weight is, that is fine. Take a break and enjoy the family – especially if you are consistent in your workouts and rarely take a day off. BUT, if you are unhappy with your weight, if you are sporadic with your workouts, or find it hard to stick with a program, then you don’t need a break. A break can actually mess you up in a bad way. Not only do you consume a LOT more calories during this time of year, you won’t be burning as many calories by taking a break – a double whammy! AND, getting out of a routine can set you up for a downward spiral of laziness and lack of motivation. When you workout, you become more protective over what you eat, so you’re likely to make better decisions even if you still cheat. Also, working out mentally keeps you “in the game”. Don’t lose momentum by giving in to taking a day off just because a friend can afford to. You have to do what YOU need to do to stick with your program and keep moving toward your goal. Even if it’s strictly for damage control, don’t let a pity-party convince you to be lazy.

If you skip your workout, will it kill ya? NO! But will it affect you? YES. Sometimes just mentally. In reality, the extra calories with the lack of calories burned can set you back a whole week. Ironically, just 30 minutes is enough to make a big difference. If you can’t do your normal routine during the holidays, do SOMEthing. Keep your eye on the prize! You’ll feel great and be THANKFUL you did!

HAPPY THANKSGIVING!!

The REAL Secret to Weight Loss

the Secret to Diet & Weight LossYou are probably wondering if there really is a secret to weight loss. In a way, I believe there is. Each diet company would love you to believe that they have something special to their weight loss success (and most companies really do have something that makes their diet different than others), but there is one secret most companies don’t want you to figure out. That’s what I plan to address in this blog.

There is one thing almost all diet brands and supplement companies have in common. They all follow a daily caloric budget around 1200-1500 calories for women and 1500-1800 calories for men to lose weight. That’s why most of these diets work – they are all based on specific caloric restrictions (that’s their big secret). However, they don’t work for everyone because not everyone is willing to stick with their particular “special” program. Another words, they ALL would work if everyone stuck with them like they are supposed to.

Common Diets:
Zone Diet: 1200-1500 calories a day
Atkins Diet: 1500-1800 calories a day
Weight NutriSystem: 1200-1350 calories a day for women/1400-1500 for men
Sugar Busters Diet: 1200 calories a day
Jenny Craig: 1200 calories a day
Note: these restrictions may vary depending on height and weight

You see, while most mainstream diets are all based on the same foundation of taking in fewer calories than you burn, they each have a different method of where you should get those calories (which is their “special something” that sets their diet apart from others). Although I could go into more detail about what types of foods we should eat, or why different diets are better than others, that’s kind of like talking to someone about multiplication when they don’t even understand 2+2 yet. Capish? Ok, let’s get back to the secret then.

Weight Loss Kindergarten 

abcWhat do you learn in kindergarten? You learn the basics, like learning how to count. Consider this blog weight loss kindergarten – and like kindergarten, the first thing we need to tackle is simple math (which is the foundation of every diet plan on the planet).

If you want to gain weight, you need to eat more than you burn. If you want to stay the same weight, but just reshape your physique, you should eat as many calories as you currently burn (but change what you eat and what you do in the gym). If you want to lose weight, you need to eat fewer calories than you burn.

Luckily, there is so much wonderful technology (like the LoseIt app) that will tell you how many calories you should eat based on your goals. But, in my opinion, learning about weight management is like learning math. You shouldn’t have to rely on a calculator to get the answer to 2+2. That’s something you should have a good understanding of without technology’s help.

To make fitness a lifestyle, you need to understand the process. Another words, while you can enjoy using apps like LoseIt (as I do), you should have a basic understanding of why the app (and how our body) works.

Here is weight loss 101. It’s the basics. It’s the kindergarden class on basic weight management arithmetic.

Step #1: Find out how many calories you burn a day

A. Choose Your Activity:
1.3 – sedentary, sitting most of the day, light housework/work
1.4 – light activity, work, housework, exercise 2-3 X a week, stand or walk at work
1.5-1.6 – moderately active, all the above activities, exercise 1 hour 3-4 X a week
1.7 – very active, all the above daily activities, exercise 1-2 hours every day

B. Choose Your Metabolism:
10 – Slow (Sleepy after a meal)
11 – Normal (normal or feel the same after a meal)
12 – Fast (Fidgety or hyper after a meal)

C. Apply Above Numbers in this Simple Formula:

WEIGHT X ACTIVITY = RESULT X METABOLISM (B) = CALORIES BURNED (Metabolism)

For example. My weight (138) X my activity (1.6) = 220.8 X my metabolism (12) = 2,650

Try this online calculator. (it has me at 2,300, so this would be my window: 2,300-2,600 calories a day to maintain my weight).

What does that mean?

What does 2,650 calories mean? It means, that is approximately the number of calories my body burns every day – and that is how many calories I need to maintain my current weight. So, I can eat 2,650 calories a day, and if I continue the same activity, I will not lose weight or gain weight. But what if I want to lose weight? Then, I need to eat fewer than 2,650 calories a day. So the next question is how much fewer?

It takes 3,500 calories to burn one pound of fat.

#2 Plan & Predict your weight loss

predict futurePeople often ask me questions like, “do you think I can lose 10lbs in 6 weeks?” I am able to answer this with great confidence because of simple math. I can predict how much weight someone should lose each week, down to the exact weight they want to be on a given day. This is how we get someone ready for the stage. I’m no fortune teller, and to be honest, I’m not even all that smart. I just know basic arithmetic and weight loss principles.

You maybe doubting if this is truly possible. Can I really tell you what you could weigh in 3 months from now? Yep! LoseIt uses basic math too. After you put in your weight loss goals, LoseIt will tell you when you should reach that goal. Here’s how it works.

Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. – Center of Disease Control

It takes a deficit of 3,500 calories to lose one pound of fat. If you want to lose 2lbs a week, you should be in a 1,000-calorie deficit a day. For instance, if I am burning 2,650 calories a day, I can lose 2lbs a week if I eat 1,600 calories a day. You can also increase your deficit by burning more calories a day, rather than only reducing calories each day. So, if I do a kickboxing class on top of my normal training, that’s another 500 calories I can either eat, or I can add to my weekly weight loss. Now, practice your own fortune telling skills out with this simple equation.

CALORIES BURNED – CALORIES CONSUMED = PROJECTED WEIGHT LOSS

#3 Plan Your Maintenance 

Once you’ve lost the weight, you would redo the above equation to determine how many calories you need to eat to maintain your weight. As I said before, for me, that’s 2,650 calories a day. I weigh-in regularly to make sure I don’t let the scale creep up too much. When I go over my ideal weight, I return to counting calories until I lose the weight again.

Q. & A. – Top 5 Common Questions

Here are a few common questions I get when it comes to talking about calories.

Q&AQ: Do you really have to count calories to lose weight?

A. No. Do you need to balance your checkbook to maintain your desired balance? You can rely on guesses if you want, but you have a lot more room for error when doing that. If you want to be SURE your balance doesn’t drop below a certain point, you will keep a close eye on the checks and balances of your bank account – and the same goes for your weight. You can follow a diet that counts calories for you (but be restricted to their diet plan) OR you can learn how to follow the principles of the diet and count calories yourself, choosing foods you enjoy.

Q. Will I have to always count calories? 

A. No. When you first bought groceries, you probably had NO idea how much the total was going to be. However, the more you shop, the more experience you have with knowing what a normal shopping trip will cost you. The more you count calories, the more accurately you will be able to guess the weight and calories of different foods. You will use your experience to help you make better choices. Then, if you gain weight, you can go back to being more strict, counting calories again, until you lose the weight – like going on a budget after overspending.

Q. Why does LoseIt have my daily caloric budget so low?

A. Because they don’t add exercise in. That is something you will do. LoseIt says I can only have 968 calories a day (if I don’t exercise) to lose 2lbs a week.  However, if I run 3 miles, it adds 300 calories, giving me a new caloric budget of 1,268 calories a week. Each day your caloric budget will adjust around your activity. BUTTTT, don’t go crazy adding every activity you do – adding stuff like “vacuuming” unless you are actually doing it for exercise or sport!  This is my opinion, but I only add activity I use specifically designated for exercise. Anything else would only be added to make me feel better about myself, and about eating more. lol

Q. My clothes are getting smaller but my weight is staying the same. What does that mean?

weight-scaleA. It means you are eating as much a you are burning – but you are probably gaining muscle and losing fat because you are eating better. However, this still means you are eating too many calories. So, I’d make sure everything you are counting is accurate. Compare calories to other calorie searches to make sure you have accurate information. Make sure your measurements are correct also. Look for missing ingredients, food or drink you are not logging. Make sure you are logging as you are eating, and not logging at the end of the day, only relying on your memory. The bottom line is this, even if you are losing fat and gaining muscle, you should still be losing weight on the scale if you are eating fewer calories than you are burning.

Q. I can’t lose weight. Is it possible I’m eating too few calories?

A. No. You may be eating too few calories at times (meaning, you may be starving yourself for hours and then overeating when you finally do eat). This may make your body want to hold onto the fat you have if it has no idea when you are going to give your body its next meal. There is a really good reason why diets have you eating 5-6 times a day. They don’t want your body to go into starvation mode, which would slow your metabolism down. They want your metabolism to speed up and start burning stored fat. If you are not losing weight, it’s likely you are still averaging too many calories for the week. You just need to to eat more OFTEN, not just more.

Get More Facts

Don’t just believe me. Read more from the Center of Disease Control & Prevention.

 

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