Monthly Archives: April 2012
Some guys get knocked down and that's all she wrote. Other guys, like UFC fighter Chris Leben, need to get knocked down a few times to just get them started. When others are contemplating quitting, this is your time to take it up a notch. Me Quitting? Never. I'd rather start over a million times before I quit once.
Back in the day, when Steve used to go off his diet he would say he was “taking the gloves off” – meaning, no more rules. In sports like boxing and hockey, taking the gloves off means they are about to throw down. No rules, no ref, anything goes.
Well, that’s how Steve and I used to cheat – we’d take the gloves off. However, over the years our eating has changed drastically. Although we totally still cheat on our diet here and there, even cheating is done in moderation.
Vacation or Diet Vacation?
I think too many people “take the gloves off” like we used to – especially when on vacation. They go on vacation and they don’t even try to eat healthy. On the contrary, people often cram as much crappy stuff in their body while on vacation “just because they are on vacation” – as if they’d never get the chance to cheat again.
Sure, you should be able to have some yummy meals and treats on vacation – I’m not suggesting you have to “diet”. What I’m saying is you should still practice self-control and balance. Whether it’s trying to still maintain healthy portions or mixing in healthy meals with cheat meals, eating just to eat shouldn’t be an option.
Our Dumb Rules (AKA: Lame Excuses)
We humans make some of the dumbest diet rules. We have certain occasions we “allow” ourselves to “take the gloves off”. We cheat when we celebrate. We cheat when we go out of town. We cheat when it’s a Holiday. We cheat on the weekends. We cheat when we’ve had a hard day. Honestly, sometimes we cheat our way through a whole week because of circumstances. And if that wasn’t bad enough, we continue to cheat after several days of cheating, because we’ve been so bad. Really? Is that an excuse? I’ll be bad today just because I was so bad yesterday? Yep, that’s how some of us think and act. How stupid is that?!
Going Over the Limit
We do the very same thing when with spending, especially on vacation. We buy things just to buy things. After blowing it one day, we often blow even more money (and debt) the next day – and many times it’s on stupid stuff. I mean, do you really think you’ll hang that ridiculous Mexican sombrero in your house? Probably not, but you sure will be paying for it, along with all the other junk “that you had to have”, for a lot longer than it took to buy ut. The same goes with diet. You may not be playing by they rules, but the rules still apply – and, believe me, you WILL pay.
7 Ways to Cheat Smart & Win the Fat Fight
You can splurge, taste, play and feel good to – IF you learn to cheat smart. Here are a few ways to enjoy great cuisine without losing your fight with fat.
1.) Only eat what you love. How many times have you eaten something just because it’s in front of you? How many times have you cleaned your plate and the meal wasn’t even that good? Save your cheat calories for only foods you absolutely love.
2.) Make good choices and healthy tradeoffs. Think about what you like the most. Do you want the appetizer more, or the dessert more? Instead of having every course offered, narrow down the choices to what’s most important to you.
3.) Divide your cheat meal up by cutting high-calorie foods in half. If you want to totally splurge on your favorite high calorie dish, don’t overeat too. You can enjoy that deep fried dish, or pasta swimming in alfredo, but save calories by not eating it all in one siting to avoid more calories stored as fat. The good news is you get to have your favorite meal twice!
4.) Choose one: over-eating or over-calorieing. I know, it’s not a word! What I mean is, if your idea of splurging is overeating, then eat healthy. If your idea is eating a high calorie cheat meal, then eat less of unhealthy meals.
5. Plan to cheat. One of the best things you can do is plan your cheat meals out. If you are jonesing for your favorite cheat meal for dinner, eat healthy during the day or do an extra cardio. Save calories on other snacks and meals to allow more room to cheat.
6. Eat for fuel. Remember, what you eat today is how you will feel tomorrow. So, if you’re planning to hit the beach and you want to look good in your bikini, or you want a ton of energy on vacation, you may want to eat how you want to feel – and plan your cheat meals around that. My sister learned this the hard way when we went to Busch Gardens after eating pancakes. Steve and I had a ton energy and she crashed after only 2 hours of being at the park. If you want to feel good, you may want to choose your biggest cheat day for the last day of your trip.
7. Cheating can be depressing. I don’t know about you, but I want to be happy on vacation. Cheating can really mess with your head. You can mentally feel fat and ugly, causing bad mood swings and emotions. If you want to feel confident and comfortable, limiting crappy meals can make you a much happier camper.
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Photo of Bonnie Pfiester by Misty Lundeen
You may be working out harder than you have to.
Are you investing hours of your day trying to burn off what you aren’t willing to cut out of your diet? I think many people are spending a unnecessary amount of time and energy doing fat-melting workouts simply because they aren’t willing to control what they eat. As Steve says, “You can’t compete with what you eat” so let me save you a lot of time, energy and frustration.
Unless you just have all the time in the world to run off every calorie you consume, there is no reason for that much cardio. Practice a little self-discipline and lighten your work load. Otherwise, you are going to find yourself completely discouraged, and worn out, from punishing your body for what your mouth keeps doing.
It’s not always the meals we choose, but the extras. Instead of eating 1/2 a bagel we eat a whole bagel. Instead of having a coffee, we have a fancy latte. We treat ourselves with “one small thing” that takes a not-so-small amount of time to erase. Unfortunately, it’s all the extra that makes us extra large. If you can control the extras, you can control your waistline – and not have to do the extra work to erase your mistakes.
Here’s the reality behind what it takes to erase extra calories:
1 Tall Salted Caramel Latte = 1 Hour Power Walk
1 Side of Chili’s Cole Slaw = 1 Hour of Yoga
Side of Ranch Dressing at Subway = 3 Mile Jog
1 McDonald’s Medium French Fries = One Hour of Zumba
Dairy Queen Dipped Chocolate Cone = 1 Hour of Kickboxing
1 Boston Market Broccoli & Cheese Soup = 1 Hour on the Elliptical
Duncan Donuts Mocha Coffee with Cream = 1 Hour on the Treadmill at 4mph
1 Slice of Little Caesars’ Deep Dish Pepperoni Pizza = 1 Hour of Aerobics Class
1 Panera Everything Bagel with Light Veggie Cream Cheese = 1 Hour of High Impact Aerobics
1 Steak & Shake Medium Cookies & Cream Shake = 1 Hour of Boot Camp AND 1 Hour Power Walking
Chili’s Bottomless Tostada Chips & Salsa = 1 Hour Running at 6mph (10-minute miles) AND 1 Hour of Aerobics
For the most part, we don’t need more gyms. America doesn’t lack trainers and fitness enthusiasts either. And we especially don’t need more information on diet and exercise, yet here I am typing away.
Although I continue to add to the never-ending fitness online pot, the fact of the matter is I have no new information to add. The good news is most of you aren’t searching for more fitness facts. Most of you only need one thing – just a little motivation to get you through one more workout.
Be Moved to Move
You are likely looking for words that hit home, analogies that help you understand your body better or a fresh twist on an exercise that gets you moving and gives you a little extra oomph in the gym. It’s really less about the information and more about the impact. We want to be impACTed in such a way we are motivated to ACT. You want to be moved to MOVE!
Back to the Basics, “Just Show Up….Again”
Well, I’m here to encourage you. If you ACT, you will be impACTed. You WILL get results – and those results WILL motivate you to keep staying ACTive. We will not get results by sitting. We will not feel better by eating another crappy meal or skipping another workout. Of matter of fact, we’ll feel worse. The more sedentary you are, the longer you put off working out (or increasing intensity), the less motivated you will become. It’s a vicious cycle – and you have the choice to jump on the circle of ACTivity or the downward spiral of regression. Either way, you decide what cycle you want to be in.
They don’t call it ACTivity for nothin’. So get moving!
BCx Express 30-Minute Workout
Here is a simple 6-day workout program. Opt in the whole program and commit to doing it for 4 weeks, or commit to doing something smaller – like one or two of the workouts for each day. Remember, whatever you do, it’s better than nothing!! If you want more than this, join our full BCx Boot Camp program for more intense one-hour workouts.
Time is your trainer. Do each workout for time. That means you will be going as fast as you can to get the best time each time. Compare your times week to week to see your progress and for added accountability. Join the BCx Forum to interact with others and post times – and post times on facebook for even more accountability! You never know who will join you!
As many of you know, we had the privilege to lead Mexico Body Camp, a luxury wellness retreat at El Dorado Royale.WOW!! What a FUN trip to Mexico with the Sears FitStudio & My Destination Wellness team! Below is Scott Herman, Me, Steve Pfiester, Alfonso Moretti (AKA: The Angry Trainer) and Andrea Metcalf.
Every day was filled with fitness activities – boot camp on the beach, sunrise yoga, pilates, MMA kickboxing and trainer workshops. The resort was simply amazing, making pretty much any exercise there dreamy! I’ll be posting photos on my facebook throughout the week so be sure to check them out and writing more recaps and sharing Mexico fit tips.
If you are looking for a wellness retreat, stay tuned because this won’t be the last. Not only do we lead retreats at Gloria Estefan’s beach resort, we will be planning another dreamy fitness vaca with the FitStudio trainers – and likely another chance to WIN! Stay tuned!
Keith, from Visible Air, was on location the entire time shooting video for FiStudio, which you will be seeing soon. He captured all the sweat and plenty of fun! Thanks Keith!! You ROCK!
Dallas Cowboy Cheerleaders
Steve had a hard time concentrating on his lines with the Dallas cowboy cheerleaders watching. That’s OK, because he returned the favor and had a perfect view during pilates to watch them during THEIR swimsuit shoot! …but somehow I don’t think they were as distracted as he was. ha!!
Back in Action!
Now that I’m back in the states, I’ll be get back to blogging and motivating my peeps! Tell me what YOU would like to hear. Diet? Workouts? Motivation? My inquiring mind wants to know! …as soon as I get your feedback I’ll get back to work!
Hope you all have a fantabulous week!!!
How to Destroy a Diet in 2 Hours: So, you are dieting and you do good aaaaaaall day long, only to blow every salad, protein shake and healthy snack down the drain in the last 2 hours of the day. Sound familiar?
Why is it we feel the need to snack at night? Will our life really come unraveled if we don’t have a grip on a chip and a drink to sip? Honestly, Steve and I are amazed how much of a struggle this is – and I believe it destroys a lot of very healthy diets.
I eat squeaky clean all day long, only to blow it with popcorn, pretzels or nuts. I always have good intensions, but I always eat more than I should in the end. Could it be worse? Sure it could, but is it preventing me from getting rid of that last bit of fat? Of course it is!
Here are some of the lies we feed ourselves so we can feed ourselves.
1. I’ve eaten so good today, I can afford it.
2. At least they are healthy snacks.
3. It’s probably not that many calories.
4. I’ll just have a few.
5. I can run it off in the morning.
1. You’ve eaten so good today, that’s exactly why you should skip it! Protect your hard work!
2. You can get fat on healthy foods too. Extra calories are extra calories.
3. It’s probably a lot more calories than you want to admit.
4. You never have just a few. You will have “just a little more” and “just a little more” until you’ve eaten too much or you’ve eaten the entire thing!
5. If you are trying to lose weight, you should be running off stuff you’ve already eaten, not more stuff.
6 TIPS TO COMBAT LATE-NIGHT SABOTAGE
1. Plan to be disciplines. Decide BEFORE you get a snack-attack what you can and can’t eat.
2. Avoid alcohol, because not only is that MORE calories but it makes you stupid! The relaxation you feel from a glass of wine is just enough to make you “relaxed” about your diet – and before you know it, you want some cheese with that wine.
3. Stick to prepackaged foods if you have a problem with stopping, like 100 calorie popcorn or jello pudding.
4. Make room for 200 calories of snacks at night so you don’t completely deprive yourself. When you countcalories, you are much more in tune with your body and your food choices. Be creative – try something new like sliced cucumbers with vinegar, salt & pepper or sliced strawberries over a cup of frozen fat free Cool Whip. The thinner the slices, the longer the snack lasts.
5. Have a protein shake. If you are craving sweets, a protein shake can be tasty and super satisfying – plus it helps muscle repair overnight. I like Designer Whey protein powder because it tastes great and is low in calories.
6. Just say no to snacks and yes to your goals. It wouldn’t kill you to just sip on water instead. Sometimes it’s best to not even start snacking – because you may not stop!
Cool Cucumber Salad, by McCormick:
2 cups thinly sliced cucumbers (4 small or 2 large cucumbers)
1/2 teaspoon salt
1 cup thinly sliced red onion
1/4 cup vinegar
1/4 cup water
1 tablespoon sugar (STEVIA)
1/2 teaspoon McCormick® Dill Weed
1/4 teaspoon McCormick® Black Pepper, Coarse Ground
Pinch McCormick® Red Pepper, Ground
Bonnie’s Strawberries Parfait:
1/2 Cup Frozen Fat Free Cool Whip
6 Thinly sliced strawberries
1 Tablespoon of Grape-Nuts
The frozen cool whip has texture more like ice cream. The thinner the slices of strawberry, the more bites you get. Grape-Nuts just add a bit of crunch to it!! Trade the cool whip for vanilla greek yogurt for more protein and nutrients. Totally yummy!
How many great things would you have missed if you didn’t show up?
How many times have you worked hard and done all the right things, for what seems like a lifetime, with little to no results? We may admit to making some improvements – but no matter how far we have come, it is so incredibly easy to get discouraged. It’s so easy to focus on how far we have to go, instead of far we’ve come.
I know I’ve talked about this before, but some topics just need to be addressed over and over again – and this is one of them. Whether we’re talking about the last 5lbs of fat or losing 100lbs – the end goal can seem like eternity when you are focused on a goal. Sometimes, quite frankly, I’m often tempted to just give up – and yesterday was one of those days for me.
Then it hit me. Have I become obsessed with my goal or am I just determined to get there? And what is the difference? I concluded that when you are determined, you are focused on a goal without losing focus of the rest of your life. However, obsession is focusing on a goal to the point you lose focus of everything else. If you are determined, you should become more disciplined and in control – not lose control.
Even though I feel it’s important to keep your goals within site, the main focus should be what you are able to do now. I believe you can get so overwhelmed with what needs to be done, it can paralyze you. This happens in marriage, work, fitness, relationships and in life in general.
The answer? Just Keep Showing Up! That was the answer a guy gave his coworker when asked how he’s stayed married so long – and honestly, it is so true. Sometimes the answer to success isn’t some majorly complicated philosophical response – sometimes it’s “just show up”.
If you are tired of being stuck at a plateau in your weight, or maybe you feel your job or marriage is not meeting your expectations, let me encourage you to keep showing up. You can’t win a race unless you show up – and you surely can’t experience victories in life if you don’t show up. There are so many wonderful things that happen to those who show up.
Just Keep Showing Up Photo: by A Misty Moment.
How often do we compare ourselves to others? How often do we define excellence as ‘best’ or by how much talent someone was born with? If you are honest, I bet it’s way too often. If excellence is being our best, then that means finishing what we started, no matter how we compare with others.
Just think how much greater we would be if we finished everything we started. Yet, we are often tempted to compare ourselves to others to the point it can make us quit – or worse, it can make us not even start.
Today let’s redefine what a winner is. It’s not 1st place. It’s YOUR 100%. YOUR best. It’s YOU finishing what you started. THAT’s what makes a champion. THAT’s what makes a winner. Vow today to finish what you have started. And no matter how hard it gets or how long it takes, never, NEVER give up!
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You live healthy, you exercise and eat right – and you want to make a difference in the lives around you. You are a fitness ambassador – a representative of healthy living. But, are you effective? How do others view fitness through you? Are you a turn-off or a turn-on?
If you’re like me, you want fitness to become contagious. However, that is not accomplished by preaching to everyone around you, telling people they are fat, and telling them how awful their food choices are. With fitness, there is a right way, and a wrong way, to spread the healthy love.
Let’s look at someone else who also has a message to spread: a preacher. What preacher do you think is the most effective? The guy who waves his bible at everyone on the street corner telling people they are going to hell or the guy who simply lives by example and shares his message though his actions not his words? Both of them have the same message, but one is going to be a lot more effective. The question is: Which one are you?
6 Steps to Becoming an Effective Fitness Ambassador
We need to look at our area of influence and our effectiveness. If you have lost weight, or just live a healthy lifestyle, you have the opportunity to impact those around you – for the good OR the bad. Either way, people are watching you. It’s important you realize your responsibility and the opportunity you have to encourage others, as well as the risk you have to discourage others around you if you go about it the wrong way. Here are 5 tips to making your influence a positive one.
1. Less is more. You will make a bigger impact on people around you with your actions, not your words. Talking about fitness and diet all day is a big turn-off. Aside from my blogs and tips, I try not to start conversation about fitness. People know they can come to me if they want to talk about it, but I never want people to think that hanging out with Bonnie means talking about diet and exercise – that could get old quick.
2. Be sensitive. If you have a friend who struggles with their weight, you just being ‘you’ is already a reminder that they need to get healthy and fit. Your actions will speak loud and clear. The last thing you need to do is tell them what they should be doing or announce how many calories are in their meal while dining out. Although you may want to convince them to take action – the only action they may take is running away from you.
3. Be real. No one likes to be around someone who acts like they have it all together. Don’t try to act like a rockstar or constantly brag about your new PR (personal record) to your unfit friends. They don’t want to hear it. Instead, on the days you struggle, share it. Be honest with your own fitness journey – not just highlight your awesomeness. By exposing your own weaknesses, you will give others around you hope and encouragement.
4. Love them where they are. One of my friends who was 100lbs overweight once told someone that we made her feel comfortable. As a fitness leader, that was one of the biggest compliments I had ever received. I believe you actually have to go out of your way to even be more loving and sensitive to those who maybe insecure or overweight. Often times their first thought of anyone who works out is that they are self-absorbed or vain. It’s your job to prove them wrong – by loving them where they are.
5. Invite them in. Many unfit people feel like outsiders because they live outside your life and you forgot to invite them in. This is one of the trickiest things for me as a gym owner. People always say “Oh, you should give her a free pass” and then I often don’t do it because I don’t want her to think I’m implying she’s fat and needs to join my gym. However, in comparison to church, I’m surprised how many people will say stuff like “no one ever invited me”. Wow! Can you imagine? Someone out there is ready to go if someone just would invite them? Now, here’s a warning: Invite them occasionally, but don’t stalk them. If they agree to show up and they flake out on you, don’t make them feel bad about it. The key to a really good invitation is being able to let them off the hook if they say no. Otherwise your invitation becomes more like a prison sentence.
6. Never give up. We all know people who have taken YEARS to reach. Whether it’s getting them to church or the gym, people are always worth investing in. This doesn’t mean you wear yourself out trying to fix them, but you should never quit planting little seeds and making sure they know you will be there for them when they are ready.
Don’t hoard your fitness – Share it! You may be the ONLY person who cares enough to help those around you. Your impact on someone can be greater than even some of the biggest fitness celebrities. YOU can play your part to help America get fit and fight obesity.
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