It’s Not a Diet, It’s Self-Control

I'm not dietingPeople do NOT like the word diet. It’s like a bad 4-letter word that’s offensive in all countries. Everyone has a different definition of diet. I admit I use the word all the time, but I never think of it as a bad thing. To me, diet means results. It means healthy food, smart food. It means perfect portions, not overeating, not eating junk. It means practicing self-control and it means feeling great.

When did practicing self-control become so scary and bad? God ENCOURAGES us to practice self-control. There are countless scriptures on the importance of controlling our body, cravings and desires.

As you know, I like chips and salsa. I can’t eat it every day (but I WANT TO), but I do eat it. What if you let your kid eat whatever they wanted to eat every day? That’s a scary thought right? Well, it’s not too much worse than a grown adult eating whatever they want to eat every day. It might “look” healthier than PopTarts and Happy Meals, but it’s not much different when it comes to self-control.

Stop looking at dieting (or practicing self-control) as a horrible thing. Instead, look at it as empowering! Every time you resist your favorite cheat food, you are reminding yourself you are strong, you are one step closer to your goal, you are in control, you are not letting food rule your life, you are bettering yourself, you are doing the right and healthy thing. Every time you are eating healthy, you’re fueling your body with the foods it needs to help you reach your goals. Be proud, be excited!

Self-control requires sacrifice. Sacrifice requires being uncomfortable at first, but pleasure follows. Lack of self-control is the other way around. Pleasure first followed by discomfort that typically way outlasts the pleasure. Dieting (eating right, practicing self-control, managing calories) is investing in your future – and it’s SO worth it!!

Download the LoseIt app today and start taking control of your eating – and your body!

Workout with Me FREE for 1 Month

BCx Boot CampYou might have seen photos of Steve and I on social media at LiveExercise. We lead an online workout class that is LIVE (yes, you get to see ME suffer for a change boot campers!). We do not edit it, we do not take breaks. We do no stop when we get sick (Ok, I might pause and whine for a few seconds before Steve makes me get back at it!), but the whole idea of LiveExercise is it is REAL, it is LIVE.

If you can’t workout with me at my gym, you can now workout with me online! Last fall, we started our BCx Boot Camp show online (it started off being called LiveXFit by BCx, but now is just called BCx), and it’s been doing GREAT!! Each show is a little different, but they all are super challenging and all combine strength with cardio to burn fat and tone up all in one 30-40 minute workout. We do a lot of body weight exercises along with a variety of tools from gallons of water to kettlebells. We teach you modifications if you don’t have the tools we are using and we constantly are doing something new and fresh.

Get Your Free Trail

If you are not sure what to do in the gym, need some fresh routines, or just like to follow a good program, join us on our BCx show at LiveExercise and try us out for a month FREE!! Just type in the code “BCX” to get your 30 day trial. No credit card necessary, just sign up and start your workout!!

liveexercise

Not only do you get to workout with us, you will have access to over 3,000 workouts! So give LiveExercise a test run and tell us what you think! I think you’ll love what you see – there is NOTHING out there even close to it!! We are proud to be a part of the LiveExercise family and consider it an honor to be a part of your fitness journey! <3

Where to Start:

Option #1 – do our most current show. Each show is dated and the most current show is the featured video.
Option #2 – scroll to the bottom and choose from one of the most current shows based on focus. (see screen shot below)

BCX boot camp

Option #3 – Click on “See All Episodes” and choose from all the shows. You can even bookmark shows you really loved to go back to later. :)

BCX shows

Option #4 – Go to the Onboarding page and have the LiveExercise team suggest workouts you might like (from all the workout shows).

CLICK HERE TO GET STARTED!


A Sneak Peak of Our Instructors…

LiveExercise Instructors

 

My 1,200 Calorie Meal Plan

meal prepAfter posting this pic of my fridge after doing meal prep for the week, a few people asked me to share what my normal day’s food looks like.

First, it’s important to know we all have different goals. Right now, I’m trying to reduce my body fat. I started at 18% body fat and I’m now down to 14%, but I still have to get even leaner for the LiveExercise shoot on August 21st. I’ve consistently lost about 2lbs a week, while maintaining muscle mass (according to the InBody body composition machine we use to track progress). I actually even gained a pound of muscle during the process.

My diet is based on 1200 calories a day. Right now I’m doing 7 cardios a week and strength training 4-5 days a week. With that said, here’s what I’ve been eating & doing…

AM: 5AM-9AM

yogurt parfaitAM WORKOUT
Mondays-Thursday I do a fasting cardio (no breakfast until after cardio).
(All I have prior to that is coffee)

BREAKFAST: (Budget: 200 calories)
5oz plain Chobani greek yogurt, berries & 3 T granola (198 calories)
OR protein shake with orange juice & protein powder (181 calories)
OR egg beaters with spinach & tomatoes (or 2 63 Calorie Quiche)

AFTERNOON: 11AM-5PM

PinwheelsLUNCH: (Budget: 200-300 calories)
Pinwheels: 4 ounces of fresh lunch meat (rolled up) with 1/4 avocado or cream cheese
OR 4 ounces of grilled or smoked chicken with avocado, lime juice, garlic, tomatoes and salt
OR the above meat, avocado over greens with vinegar

SNACK (3-4PM): (Budget: 100 -150 calories)
100-150 calorie snack like 140-calorie progresso light soup, grapes & cheese stick, more pinwheels, 1/2 banana & 1 tsp peanut butter, or a few almonds.

PM WORKOUT – LIFT WEIGHTS (4-6PM)

Post workout protein shake (1 scoop) or one Cocotein protein drink by IsoPure (100-140 calories).

EVENING: 6PM-9PM

chicken and green beansDINNER: (Budget: 200 calories if I plan on snacking afterwards, 400 calories if I will not snack, or if I am good on my calories for the day)

Grilled Chicken with one green side (asparagus, brussel sprouts, broccoli, green beans, kale or salad greens). Read 25 Low-Cal Greens for more ideas. (200-250 calories)

Note: I season my greens a few different ways: #1 –  lemon juice, garlic, salt & pepper (tasty on cabbage), #2 soy sauce & olive oil (perfect on green beans), #3 Badia Complete Seasoning & olive oil (good on everything), #3 Steam with salt, garlic & butter spray, #4 Balsamic vinegar, olive oil & seasoning (great on asparagus), curry, stevia, olive oil & salt (yum on brussel sprouts) or #5 lemon juice, parmesan cheese & salt (yummy on broccoli). I grill and steam my veggies a lot. I personally like my veggies crisp and a little charred from the grill. :)

SNACK:

100-150 calorie snack (100 calorie popcorn, Veggie Straws, Weight Watcher’s Smoked Mozzarella string cheese, big dill pickle, cucumber chips in vinegar, hot tea, pretzel sticks or caramel rice cakes (minis). NOTE: I don’t need ANY of these snacks, but I budget in a salty snack because I enjoy it! ;)

DETAILS:

Think about what you have to gainMy meal plan is based on a daily budget of 900 – 1200 calories – 1200 calories on days I exercise and 900-1000 calories on days I don’t workout. My goal for my substrates (protein, carbs & fats) for what I’m training for is 40-50% protein, 30-40% fat & 20-25% carbs. A simple 33/33/33 would be perfectly fine for most people (and you’d still get insane results). The more extreme split is VERY HARD for me. Every day I strive for this, and most days I miss it, but I learn every day and I do better than I would if I wasn’t trying! :)

Please realize this is not a prescribed diet. This isn’t a diet at all. This is what I am eating. I treat my body like a science project and adjust my food according to how I perform, how I feel and the results I’m getting. If I am low on energy, I boost my healthy fats or increase my healthy carbs. If I’m losing muscle, I check my LoseIt app and look to see if I need to increase my protein. However, I RARELY increase carbs – that’s one area I seem to have NO problem getting enough of! lol So far, at 1200 calories a day, I’m loosing weight and feeling great, so I’m pretty much sticking to the same things since I know they work for me.

MAINTENANCE

When I reach maintenance, I like to continue this format during the week (with a little more room for extra fun calories) and have a cheat meal once a week. It’s all about checks and balances. The more you learn to maintain balance, the happier and healthier you will be. Some people cheat a little everyday but never cheat big (this is more me). Other people like to be strict during the week and cheat big on the weekends (this is more Steve). The key to success is finding what you can live with long-term because fitness isn’t supposed to be something you do for a season, it’s a lifestyle. Sure, you can lose weight for a competition or photo shoot, and have extreme moments, but you should be programmed to go right back to a healthy balance of a healthy diet and lifestyle you can maintain long-term. :)

 

Tank Talk: What’s Your Sweat Say?

ViewSportDoes your sweat talk? Mine does (thanks to ViewSport sweat activation apparel). I got my shipment of ViewSport clothing last night and couldn’t wait to wear it on our BCx Boot Camp show on LiveExercise.com. I already had one tank, but now I have a bunch of fun outfits that “talk” as I sweat.

Today’s Outfit:

“Strength is Beautiful” Tank
Secret Message on Back: “Train Harder”

Performance Heartbreaker Shorts in Hot Pink

 ViewSport

You can even CUSTOMIZE your OWN designs and messages! Create your own secret message for your running group, competition team, gym members, cheerleader squad or sport. CLICK HERE for more information or to browse their store! More pics to come! Follow me on Instagram, Facebook & Twitter for more pics!

Pain-Free Running: Do You Need Orthotics?

The Shoe Lady I recently visited my friend, Audree “The Shoe Lady”, who is a Certified Pedorthist located at Bob’s Shoe Repair on 8th Street in Vero Beach, to get some guidance with orthotics. My left ankle had been acting up again. Last year I had to stop cardio altogether and go to rehab – and I was NOT going to let that happen again!

She suggested I need more arch support and fit me for some orthotics to go in my running shoes – and I also got 2 new pair of Spira running shoes!! (See my product review on Spira Footwear)

Spira FootwearThe first thing I noticed was that I could really feel the orthotic’s arch in my left shoe much more than the right. This told me that I definitely had a lower (collapsing) arch in that foot. I had no idea I needed arch support! My arches weren’t hurting – my ankle was. She explained how they are connected and said that was very common.

Later that day I went to Posture Perfect and had my posture analyzed. Low and behold, not only did I have arch issues, my center of gravity was leaning over my left foot. Dr. Wetter took photos, I could clearly see the right side of my body crossing over the “plum line” (the reference to where my center was supposed to be) over to my left side. How interesting was this?! It was an “a-ha” moment for me, and it all made perfect sense. No wonder I needed arch support on my left foot, it was bearing all my weight!

OrthoheelAfter nearly 3 weeks of running with my new arch support, not only am I not having ankle pain, I am running MORE! Since I’m trying to lean out, I needed to run more than usual. I did a total of 9 cardios last week, between running, kickboxing and LiveExercise classes, and my ankle is pain-free. The orthotics fit every pair of shoe I have so I can use them in my new Spiras or switch them out as needed.

After great success, I interviewed Audree to learn more so I could pass along more information on orthotics because I realize I’m probably not the only one who needs her help!!

1. What is the most common foot problem you see?
Plantar Fasciitis for sure…

2. How is it fixed?
Immediate action includes anti inflammatories, ice, stretching (I recommend tracing the alphabet with your foot). A more long term solution would be a foot orthotic and a good supportive shoe. A foot orthotic will help to diffuse the weight bearing of the foot, thereby taking pressure off the heel and supporting the mid-foot and arch.

3. What are symptoms of a possible shoe issue.  
Pain. If you suddenly develop some sort of foot pain or knee pain, it can be an indicator your shoe is not the right shoe for the activity you’re doing, or it is worn out (for example, cushion, heel wear or uneven heel wear).

4. What do most people not know about insoles?
That an insole is just that, a piece of foam that can replace the insole of the shoe. What most people need is arch support. A foot orthotic, either off-the-shelf or custom, can disperse the weight bearing of the entire foot.

5. How do you know if an insole is right for you?
In most cases you may need a professional opinion to begin with, but you always want something with arch support. (Tip: To test the quality of the insole, do this test: Lay the “insole” on a flat surface and push down on the arch. It should not flatten out.) Additionally, some people need more cushion while others need something more aggressive and firmer.

6. What is the price range for good insoles?
$35-$75 for a decent off-the-shelf orthotic.

7. What is the best insole on the market & what does it cost?
Believe it or not, the best orthotic I carry is one of my least expensive by Vionic. It has good arch support as well as a good cushion.

8. What is one thing you wish you could tell all your customers?
Arch support, arch support, arch support. The human foot was not designed to walk on concrete, which is what we do everyday.

Running with my dogMarley and I thank you Audree for taking care of my feet!! We’ve had a blast on our morning runs together – and we wouldn’t have been able to run every morning without you and your orthotic insoles!!!

THANK YOU!!

 

Fat & Frustrated: The Secret to Finding Peace

walking the fenceWhen I was in high school, my homeroom teacher came up to me and said “you’re walking the fence Bonnie.” I knew exactly what he meant and I’ll never forget it (or him, Coach Youngblood). While he was talking about how I acted at school verses how I acted at church, I believe this same condition (walking the fence) happens to all of us in many different areas of our life – including fitness. People have so much unnecessary stress in their life because they “walk the fence” with their diet, with exercise, with relationships, with finances and absolutely with their spiritual life. This “condition”, I’ll call it, causes so much discontentment, frustration, restlessness, resentment, anger, bitterness, conviction and conflict. Why? Because you want peace, but your body and mind are in conflict. You know what you WANT, but you aren’t doing what you NEED to do to get it. You are “walking the fence”.

Conflicted

diet good vs evilFor example, you want to get fit, but you aren’t fully committed to the diet. In this case, every time you eat poorly, every time you weigh yourself, or every time you don’t like the way you look in clothes, you are filled with regret, guilt, conviction, stress and disappointment. In addition, every time you are with your fit little friend, you are uncomfortable. A matter of fact, you are actually downright grouchy and feel even worse because she’s a constant reminder of what you should be doing. As a result, you may even avoid your fit friends or avoid the gym. Listen, there is more to life than how we fit in our jeans. I admit, I like myself better at a certain weight, but what I like more is the peace I have with myself when I am taking care of my body and living right (or at least trying!!). I refuse to live a life buried in guilt and discouragement from letting my life get out of control. While I sure do enjoy feeling thinner and fitter, I also enjoy the peace of knowing I am doing what is healthy and good.

Restless?

Maybe your issue isn’t with food or fitness. Maybe it’s with relationships or with God. No matter what you are wrestling with, if you are filled with conviction, anger, frustration and restlessness, it’s often because you keep doing what you WANT to do and resisting what you SHOULD do. Once you want peace more than whatever you are currently craving, change will happen and peace will come. Joyce Meyer said peace finally came in her home when she wanted peace more than she wanted to be right. How often do we trade peace for something temporary? hanging from the fenceThere is simply NO PEACE when you are on the fence. You can’t “rest” on the fence. On the fence, there is indecisiveness, conviction, conflict and restlessness. Peace requires commitment – the commitment to do what you need to do, not just what you want to do. It’s the decision to get off the fence and get on the RIGHT side of life. Depart from evil and do good; seek, inquire for, and crave peace and pursue (go after) it! Psalm 34:14 I LOVE this scripture!! If you crave peace, don’t wait for it to come to YOU, chase after it, seek it, pursue it, do everything you need to get it – and depart from the things that are getting in the way of peace. What are you not willing to “depart” from? Are you trading peace for food? Are you trading peace for what makes you feel good in the moment? You know which side of the fence you should be on so what are you waiting for? Seriously, what is more valuable than peace?

3 Cardio Workouts to Beat Boredom

boring cardioAccording to the Physical Activity Guideline for Americans, you should do 150-300 minutes of moderate-intensity exercise weekly. Even if you do the minimum, which means you should do 30 minutes of moderate aerobic activity five days a week. This could easily get very boring over time!!

Today, on Answers.com, I wrote on ways to make your cardio more interesting and more effective. I wanted to make sure you didn’t miss these 3 workout ideas I shared with Answers:

1. The 3-Way Split
2. The 30-Minute Cardio and Core Workout
3. The 30-Minute Full Body Cardio and Conditioning Workout

CLICK HERE to get all three workouts on Answers.com!

What to Eat Before a Workout: Common Sense Tips

Bonnie Pfiester:

This is a great blog by Steve on what to eat before a workout and why.

Originally posted on pFIT pFUN:

magnifying glassOne of the most common questions I’m asked in the gym is  “what should I eat before I workout?”. While it may seem like a mystery, you don’t have to be Sherlock Holmes to figure it out.  What to eat before a workout is a great question, and with some deductive reasoning you probably already know the answer.

We should dive into this question with the fore thought of asking more.  Let’s look at when and what to eat before and after a workout, throughout the day, dinner, and before bed. To answer all theses questions in a broad sense, think of food as fuel.

1. FAT

fats

Fat is like kerosene (lamp oil). Lamp oil provides long lasting reliable fuel. Like lamp oil, fat also sustains power and burns slow, long and steady. It supports the other fuels we need throughout the day and keeps our bodies running at status quo…

View original 720 more words

6-Pack Cardio

IMG_8048One of my favorite cardios this week was this “Ab Sandwich”. Basically, it was 3 10-minute cardio segments with 3 ab circuits sandwiched in between. Give it a try!

Tools: You can use a slant board if you have one, or you can do the exercises on the floor. Add a dumbbell or plate weight for more resistance.

Instruction: I added links to instructional video that simulated what I was doing in the gym so you could get an idea of what each exercise looks like).

6-Pack Cardio Workout

10 Minutes of High-Intensity Elliptical (high resistance)

Ab Circuit (NO REST IN BETWEEN EXERCISES)
20 Sit Ups (on slant board if you have one)
20 Crunches (on slant board)
20 Reverse Roll Ups
20 Diagonal Knee

Ab Circuit
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee

10 Minutes of High-Intensity Elliptical 

Ab Circuit
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee

10 SLOW Sit Ups (on slant board if you have one)
10 SLOW Crunches (on slant board)
10 SLOW Reverse Roll Ups
10 SLOW Diagonal Knee

10 Minutes of High-Intensity Elliptical 

Matching Graphic for sharing:

6-pack cardio workout

50% off Reebok TODAY ONLY!

Reebok Outlet has taken 50% off all items for one day only. This is in addition to the already discounted prices!!!!!!!!!!!!!

50% OFF REEBOK SALEOffer: Reebok Outlet: 50% off all items!
Run Date: Wednesday, July 23rd ONLY
Promo Code: iSHOP

INCLUDES: Nano 2.0, ATVs, RealFlex, DMX SKY, ZigQuick, Reebok ONE shoes, Yoga apparel, Zumba Dance apparel and CrossFit Apparel.

Now’s your chance to stock up!

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

 

Check out what’s in their outlet! (OVER 720 KILLER ITEMS)

ATVs – My trail running shoe

M40661_01

My favorite running shoe, the DMX SKY

DMX SKY

My favorite weight training shoe, the CrossFit Nano 2.0 (Hint: I have bought both guys & girls shoes to get the colors I want!)

crossfit nano 2.0

nano 2.0

My favorite workout shorts!!

Reebok board short

Steve’s favorite training shorts.

reebok boardshort

Here’s a video on the shorts I wear. You don’t have to be a crossfitter to appreciate these super comfy shorts that are great for lifting weights, doing kickboxing classes, running or any other activity that requires flexible comfortable attire.

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