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Stop the Fatcation: 6 Tips to Prevent Vaca Weight Gain

Fatcation/fatˈkāSHən/ (n) While on vacation, you do more getting fat than sightseeing.

I just got back from a fatcation, I mean vacation. ;) Vacations can be scary for dieters, but just because you go on vacation doesn’t mean you have to take a fitness vacation too. You can still have a ton of fun, try new foods and “cheat” while not completely losing your mind – and your progress.

Here are 6 tips to help control your vacation eating – and help you bounce back quickly once you get back home.

tasting1. Taste, don’t gorge. More is not always better, but when you are on vacation, it’s fun to taste foods you normally don’t eat. Key word: Taste! Grazing all day is actually better than pigging out a couple of times a day. When you are on vacation, share plates and appetizers so you can taste more, but eat less.  

2. Be picky. Just because something is sitting on a plate in front of you doesn’t mean you have to eat it. I actually ordered 3 meals that were a disappointment to me. After I tasted it and discovered it wasn’t what I hoped, I just opted to skip it altogether because it wasn’t worth the calories to me. If you are trying to lose weight, it pays to be picky. If it’s not worth 1-2 hours in the gym to burn off, then it’s not worth eating.

 hotel gym3. Make room for more calories. When I say “make room”, I’m talking about making room for more calories. We typically consume a lot more calories on vacation than we do when we are back in our normal routine at home. However, many times people workout less. If you are watching your weight, account for the extra calories you are eating and try to stay active so you can “afford” the extra calories. Whether you hit the hotel gym, go for a jog, or you just try to walk everywhere instead of taking a cab, increasing your activity while on vacation will help you decrease your chances for vacation weight gain.  

4. What happens on vacation stays on vacation. What I mean is, the overeating, drinking, laziness, etc ends when your vacation ends. It’s very easy to let your vacation habits come home with you. Instead, make a mark in the sand and decide to jump right back to your normal routine as soon as you get back. So, as soon as you get home, hit the grocery store and start planning and cooking for the week so you are ready to eat clean again.

oops5. Forgive yourself. I’ll be honest, I feel fat as a cow right now. That’s how I FEEL. Is that reality? No. I know good and well there is no way I can erase months of training and hard work in just a few days. Can it set me back? Sure, but if I hit it hard (with both diet and training), I’ll be right back where I want to be in no time. That’s the reality. No matter how bad you feel, forgive yourself. Realize, it’s just a vacation. You deserved the break and, often times, you will even hit it HARDER when you get back. Ironically, it’s those kind of cheat days that can make you double your intensity and the drive you need to take your routine to a new level.  

fitness goals6. Set new goals and guidelines. In order to reach a goal, you need to have a goal to strive for. Once you’ve set a goal, you need to plan to get there and that requires setting some rules. Often times people set some pretty stiff rules but they have just as many exceptions as they do rules. For instance, they diet and train hard all the time except for special occasions or weekends. The problem is, many people have a lot of special occasions. Between dinner dates, birthdays, Holidays, events, etc – someone can easily have something that interrupts their routine every week if they are ont careful. My suggestion is to not allow for any cheating for 3-4 weeks so you get a really good powerful start. Then schedule one cheat day. Then go right back at it. Once you get closer to your goal, your cheat meals can be closer together. Setting rules like this keeps you accountable and on schedule to reach your goal.

30 Days of Motivation: Eat Clean, Look Lean

closet eaterI don’t know who we think we are fooling when we think we can get away with eating crappy food, or eating too much food, just because no one sees us. The only person you are really fooling is yourself.

Quit “acting” healthy and BE healthy. If you really want to get results this year, it’s time to be honest with yourself and deal with your food demons. It’s time to clean up your act because your food should look as lean and healthy as you want to look.

Come out of the closet

There are 2 signs someone doesn’t have control of their diet:

1. They workout all the time. Do you know someone who is constantly at the gym, yet still struggling with their weight? Maybe YOU are that person. Does that make you a bad person? No, it just means you are super disciplined with exercise – but it can also mean that you are not disciplined enough with your diet. If you manage your diet better, you could relax a little and not have to workout so much. To get the best results, you should be as disciplined in the kitchen as you are in the gym.

2. They are gaining weight, or not losing weight. You can complain all day long, or tell me all the reasons you are not losing weight, but weight loss comes down to one thing – calories in vs. calories out. And, 9 times out of 10, it’s not what you are doing but what you are eating. A simple fix is counting every calorie you eat for 7 days straight. If you lose weight, then you know you have been eating more than you thought.

This year, get control of your eating – so you can get control over your body.

2013 Eat Clean

Will Run For Food

Sometimes a picture is worth a more than a thousand words. In this case, it’s worth a thousand wasted steps! (probably a LOT more!). Don’t run just to eat more – run for results. Run for a new fit and better you!

 

For More on this Topic, Read:

You Can’t Compete with What You Eat
You Can’t Run Off the Pounds
Exercise Can’t Compete with Diet 

Oops, I Did it Again!

Like Britney said, “Oops, I did it again“. I bet she didn’t think those lyrics would be headline news every time she made a mistake when she wrote that song. Although we may not all fall as publicly as her – we all fall and we all have to get back up again.

I’ve Fallen and I Can’t Get Up (yet)

We’ve all done it. We gorge ourselves with junk. We cheat on our diet – or completely go off of it all together! We stuff ourselves so full that we walk away from the table completely disgusted with ourselves, only to do it again a few hours later.

Are we mentally retarded? Nope, we are human. We like food and we hate discipline. But sooner or later, there comes the time to say goodbye to poor eating and to start fresh and erase your “sins”.

Get Up!
Ironically, we can go weeks, and even months, spending more time regretting the damage than we do on repairing it. Quit beating yourself up. You did it. It’s over. That’s so 3 seconds ago! It’s time to move on!

Quit fretting about how fat you feel. Quit rehashing your mistakes. Instead, focus on your plan and focus on fixing what you messed up. Honestly, this is a simple fix – you just have to erase the calories.

Here’s the facts: You ate more calories than you burned so you gained weight. Now you just have to burn more calories than you eat to erase it. It’s literally that simple – checks and balances.

Get on Solid Ground
We all trip up. The actual fall (or the embarrassment of falling) and the getting up part is the hardest part. Once you get up, standing is easy – as long as you are on solid ground. Get your footing and plant yourself in a healthy environment.

Quitting regretting and start repairing!

Monday’s Motivational Mantra: 

Exercise of the Day: Turkish Get Ups

Britney pic: dipity.com
Get Up pic: SomethingSurprising.blogspot.com
Solid Ground Pic: viewshound.com

Extreme Exercise Can’t Beat Extreme Eating

I see tons of people sweating it out at the gym  - sometimes twice a day, working so incredibly hard. Why? It’s not because they have some photo shoot or competition. It’s not to get shredded. No, they have this insane dedication to working out because they have no dedication to eating right.

Me? I’m too lazy for that non-sense.  I’d rather eat less than workout for 3 hours a day. As I always say, I don’t live to workout. It will always be a push for me to get my workout in. So, I choose to be careful with what I eat so I don’t have to do it any more than necessary.

However, there are many people who don’t mind working it off at all. I actually believe it’s therapy for them – and not really the good kind. Since many of them live at the gym, they know good and well they shouldn’t drink a twelve pack on the weekend and eat whatever the heck they want. So, come Monday it’s punishment time. It’s time to erase their sins.

They don’t get mad, because they know they don’t deserve to get mad. In their mind, they deserve as many brutal workouts as they can squeeze in. The sweatier, the better. The workouts help them to become proud of themselves again. When they know they aren’t proud of how they eat, the can at least be proud of what they do. And even if they hold 40 extra pounds, people around them would never call them lazy – because they work so hard.

Don’t get me wrong. If this is you, you are stronger. You are healthier. You are likely more tone. BUT, think of how amazing you would look and feel if you gave your plate the workout you gave your body.

This yo-yo lifestyle is not healthy. It’s not good for you emotionally and it’s not teaching you how to live healthy long-term. You can’t continue all your life beating your body up day after day because you can’t control your eating. Moderation is key to long-term success. Don’t punish your body for your mouth’s mistakes. The mouth is what needs taming so your body can begin enjoying the reward for once.

Even with extreme workouts, remember, extreme workouts can never erase extreme eating. Food always wins.

pFIT TIP: It takes approximately 10 miles to run off one average size restaurant dinner.

FAT & UNHAPPY: How Strong is Food’s Grip?

Does food have a grip on you, or do you have a grip on food?

I can’t tell you how many people tell me they are so sick of themselves. Sick of not controlling their food intake and weight. Food clearly has a grip on their life and they are eating themselves unhappy. Today we’re going to dive deep into the seriousness of letting food control your life. Get ready, because this isn’t going to be pretty!

Gluttony: to gulp down or swallow, means over-indulgence and over-consumption of food, drink, or wealth.

You don’t have to be FAT to struggle with food

When I think of gluttony, I think of seriously overweight people  like “Fat Bastard” in the Austin Powers movie. However, you don’t have to be morbidly obese to struggle with gluttony. Just ask Steve and I. We’ve seriously gulped down hideous amounts of food at times, and not once did we ever push away from the table feeling good about it. And we make a boatload of excuses to match the boatload of food we consume.

“We deserve it”. “We’ve been training so hard”. “At least it was all healthy”. But no matter what our lame excuses are, too much is too much – and it’s not healthy.

We humans like to rationalize pretty much everything. We’re the first people to judge someone else’s “sin” and then make excuses for our own. Of course, most of us don’t think of ourselves as gluttons, but if you are gulping down too much food, then you are indeed a glutton. Sorry, but it’s true.

If you can’t control it…

Sure, it would be super easy to look at someone addicted to crack and think “wow, I can’t believe someone would do that to themselves”, yet you maybe addicted to food. Just because food is legal, doesn’t mean we should abuse our bodies with it.

This is not a fun topic, but I think it’s important to address. Coming from a strong Christian home, I was taught to take care of my body – and treat it like a temple. However, I’ve treated my body like a saloon, garbage dump, and smoke stack in the past. I would have NEVER brought some of the things I put in my body into a church. Ironically, when I was the least disciplined with what went into my mouth, I was also the least disciplined in other areas of my life.

Unfortunately, it’s easy to target alcohol, cigarettes and drugs as the evil things you should get rid of – but what makes us think we can continue overeating and not practicing self-control with the rest of our life?

It’s not about Vanity

Interestingly enough, most of us know better. We know we should be working out and eating healthier, but we don’t do it. Did you know that just knowing what to do and not doing it is wrong? I’m not just suggesting it is not good for you, I’m saying it’s flat wrong.

“It is sin to know what you ought to do and then not do it.” James 4:17

You don’t have to believe in God to benefit from scripture – and I believe most of us want to do the “right” thing. I think the problem lies in that we don’t think of eating poorly as right or wrong, but just a matter of vanity or choice. I mean, there are no food police giving out tickets for poor eating. We have the “right” to eat however we want – right? We may have that right, but that doesn’t make it right.

Maybe, if you’re struggling with self-control around food, you should treat the problem less like a vanity thing, and more as a right and wrong thing. You probably know what’s best for you, now you just need to start doing it.

Food Addiction: 

1.) Decreases self esteem
2.) Increases jealousy 
3.) Causes us to hide (especially from cameras)
4.) Makes us tired and lazy
5.) Makes us look and feel unattractive, which can be harmful in relationships
6.) Makes us physically ill
7.) Can be expensive (dining out/cocktails)
8.) Makes us unhappy
9.) Causes depression and added stress
10.) Makes us insecure and lack confidence in our work

If those are just a FEW things unhealthy eating habits can do to our lives, then why would even hesitate to get help and get healthy? It’s time to get healthy and happy again!

NOTE: If you think for one minute I’m judging you, or anyone struggling with eating – think again. We ALL struggle. I struggle. If you put a basket of nachos in front of me, I’ll out-eat any of you if I don’t practice self-control – and even my best self-control will still be overeating I guarantee!! The only difference is, I may go run it off. This is something I will continue to improve and manage for the rest of my life. When it comes to my body, I don’t want to look bad as much as I don’t want to disappoint God by mistreating this body he gave me. I want to be a good steward of my physical body as well as my life. When I’m done with this life, I want Him to say “Well done”. I will never be perfect, and I will always fail, but I will never stop trying – and I think that’s all He asks for. :)

4 Questions to Keep Your Diet on Track

I’m in the fitness industry and it doesn’t take much to feel like Miss Piggy stuffed in tights.

The reality is, it doesn’t matter how you look to others, it matters how you feel. And often times we make decisions that make us feel even horrible – physically and mentally. Like Santa Claus, we “know when we’ve been bad or good” so why can’t we be good for goodness sake?! WE are the one who suffer when we make poor choices!! Our body suffers and our mind suffers as well.

We eat crappy for 30 minutes and we feel bad for 2 days afterwards. Even if we don’t physically put on a ton of weight, eating crappy can mess with your head. Is it really THAT worth it? Honestly? Is tasting something for a few minutes worth hours, and sometimes days, of misery?

We have to stop acting in the moment and look at reality. No matter how awesome it feels to walk out of our favorite store with bags of goods, we know whether we can afford it or not. Most of the time that knowledge will keep us from impulse buying. But why can’t we use those same principles with our body?

We may not bounce checks when we eat out, but there are other repercussions to overeating that will destroy our body like overspending will destroy your bank balance.

What can you do to remind yourself of these repercussions?
Ask yourself these questions. Post them on your refridgerator or pantry door. Make a bracelet, put a ribbon around your purse – do ANYthing to remind you to constantly think past the food.

1. How will this make me feel tomorrow?

2. I can either burn fat from previously stored calories or I can store more fat I’ll have to burn later.

3. How many miles will I have to walk or run to erase this? (it normally takes about 100 calories/per mile)

4. Am I willing to do the work to erase these calories?


Complacency Kills

This cartoon by Randy Glasbergen says it all! Why is it we convince ourselves that exercise is an option. Do we really have such a low of self-worth that we like being lazy and complacent over being dead?! Maybe the problem is we’ve gotten used to mediocrity and settled on having less than we want. Maybe not looking as good, not feeling as good or not being as healthy as we would like is OK. NO! IT’S NOT OK!

Maybe you just haven’t had your ‘wake-up call’ or maybe you aren’t quite uncomfortable enough and need to put on another 10lbs until you’re REALLY sick of yourself! I’VE been there!! I think, “exactly how crappy do I have to feel to get my butt in gear?! And when was not being happy with myself OK?” HOW RIDICULOUS AND STUPID OF ME!!

Obesity continues to climb the charts. Just this week our local headlines read “15 years ago Florida’s obesity rate was 49.1%. Now the state waddles in at a gut busting 62.6%”. Maybe the headline should have read “OBESITY KILLS: Only 37.4% of Floridians are safe from the epidemic”.

What is wrong with America? I think it’s pretty simple. We’ve taken this whole freedom and rights thing to an extreme. We’ve become greedy, self-indulging, rebelling and selfish beings who don’t want to practice self-control in any area of our lives. We want to have our cake and eat it too. Well, so do I – but in the end, I’m just left with is icing on my face and fat on my hips…and I don’t even remember what it tasted like! (meaning it’s not worth it!)  Read the rest of this entry

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