4 Ways to Deal With Temptation for Fat Loss

Can you relate?

Yesterday I was at the store picking up some Easter stuff for Parker.

Every year we have an Easter egg hunt for her in the house.

We put candy in plastic eggs, she looks around for them and we all have a lot of fun.

So as I was looking at all the different candy to put in the plastic eggs, I found myself thinking…

“OH! I love these!! I’ll get them!”

I did this 3 different times.

Then it hit me.

The candy is NOT for me, yet there I was wanting to get P all the types of candy I love to eat.

I’m more of a chocolate person, as P likes candy like jelly beans and candies of those sorts.

And I know that if I get her the candy I like, the temptation WILL be there for me to eat a lot, if not most of it.

Have you ever been there?

The temptation is right in front of you and all will power is about to fly out the window?

What do you do?

Do you give in?

Do you walk away?

Yesterday, for me, I put back 2 of the “favorite candy” bags and picked up only 1 bag of P’s favorite candy.

But I’ll be honest, that doesn’t always happen.

And this is a question I get from clients a lot.

“How do I stop temptation?”

There are a dozen and a half different ways, but I’ll give you my top 4.

  1. Keep it out of sight!
    If it’s not in front of you or in the vicinity, then you have a better chance of not giving into temptation.One rule we have in our house is, if we want a treat like ice cream or cookies or pizza, then we go out and get just just enough for that one sitting, not an entire week’s worth. Because we too give into temptation and if it’s in the house, you can bet we will be eating it until it’s gone.So in simpler terms, just don’t buy it. And if it is at work, make sure you don’t keep walking around it or by it.
  2. Fill up on the good stuff first.
    If you are craving sweets or chips or candy, tell yourself you will eat a piece of fruit first or a big salad or a bunch of veggies or even drink 20 oz of water and THEN you can have the temptation.This does one of two things.First, it fills you up so you are less likely to eat a lot of the craving/temptation then you would have if you didn’t eat/drink the good stuff first.Second, the craving/temptation might go away all together. Sometimes people are actually dehydrated rather then hungry. Or if you do have something to eat, it will raise your blood sugar (in a good way) and that’s all you needed.
  3. Have a pep-talk with yourself.
    One thing I always ask myself when I want to give into temptation is “Is this going help me get me to my next goal?”More times than not, it won’t.You have to decide… Is it worth it? Is this going to sabotage my hard work?Ninety-nine percent of the time, the answers to the above are: No and Yes. No, it’s not worth it and yes, it probably will sabotage my hard work.So then if those are the answers, I tell myself I need to walk away.
  4. Just give in!
    Sometimes that’s what needs to happen.I have had times where nothing, and I mean NOTHING, will stop me from having a cookie (or 5) or digging into the bag of chips or even eating a few too many pieces of pizza.It happens.Don’t beat yourself up about it and don’t feel guilty.

    But what you don’t want to do is turn that one temptation meal/snack into an all out binge for days, weeks or even months.

    Just give in for that one time, I promise you, the world will not end.

So the next time you have temptation sitting right in front of you, go through this list in your head.

And no matter what you decide, be happy with the decision.

Again, 1 bump in the road will not keep you from your goals.

If you stumble on that bump, get back up ASAP, wipe yourself off and get back to it!

 

 

 

“It Happens Sometimes…”

“It happens sometimes…”

This is something my, almost, 4 year old daughter says to me when something goes wrong.

And I’ll be honest, I think it is probably one of the best pieces of wisdom I have ever heard.

Last Monday I posted about how I have been just going through the motions when it comes to my training and not really feeling like I am giving my all.

I was determined to change that.

I wanted to go into every training session strong and with the motivation to get better, even if just by 1%.

Then, life happened.

Last Tuesday evening my sweet, and very smart, daughter came down with a cold of some sort.

She was all happy and playing one minute and then laying on the couch with a fever the next.

Didn’t go to school on Wednesday.

Was sick still on Thursday.

And I had to call her in on Friday as well.

And now this week, yesterday we found out she has another bout of strep.

UGH!

All this, along with not eating enough all week, has put a real damper on my training.

Sure, I got some training in, but nothing like I had planned.

Am I upset?

Well yes and no.

Obviously my daughter will ALWAYS come first.

But sure, I was super excited for my training during the week that didn’t happen.

But like P says, it happens sometimes.

Life happens and can screw up your schedule in a blink of an eye.

But what you do after the “life happens” moment(s), is where you either succeed or fail when it comes to your goals.

I look at it as having 2 options.

-I can throw everything out the window, so to speak, and not care what I eat or if I train or if I’m even working towards bettering myself. And then maybe get back on the wagon after a couple days, weeks or even months. Being frustrated as can be and make excuses about why I am not hitting my goals.

-Or, I can look at it as what it is/was.

It was a bump in the road.

It was something I could not control.

And do what I can to work towards my goals, even if that means just getting my gallon of water in everyday.

And that is what I did.

I ate when I could, sticking to my nutrition 90% of the time.

I got my gallon of water in everyday (this one, believe it or not, was the easiest one to do).

And I got in 3 training sessions last week.

Overall, not bad even though I did not meet my goals for training.

From working with people for over 10 years in this industry, this is one of the biggest obstacles that make people fall off the wagon.

The obstacle of a “bump in the road”.

Too many times I have seen people hit a bump, most of the time the bump being a change/mess up in their schedule, and people quit.

But quitting is not going to help.

Quitting is just going to make it harder to get back on the wagon and working towards those goals.

So next time life happens and you come upon that bump in the road…DON’T QUIT!

Do what you can.

Even if that means getting a quick walk in or keeping your nutrition in check or heck, even like me just getting my gallon of water in.

Every little bit helps.

Remember, you need to work towards progress NOT perfection to hit your goals.

 

 

Getting Back On Track

First I want to apologize for being MIA.

I have been in quite a funk when it comes to my training.

I’ve been training, but in all honesty it hasn’t been something I’ve wanted to do or really put my heart into it.

I guess you can say I have just been going through the motions with my training.

This happens, even to a fitness professional like myself.

Sometimes your heart and head are just not into it.

And as much as I hate it, I understand that in the end it will make me better.

I’m sure you’re asking why/how it will make me better especially since being in a “funk” could lead to undoing all my hard work.

Well in a couple different ways.

  1. I take this as my body telling me to slow down and take a break from what I am doing at the moment.
  2. It also tells me that maybe I need to look at new goals. That maybe this goal I am working towards at the moment is not the best one for my body and/or mind. But just because I might stop working towards this goal does not mean I will never go back to it. It just means I am taking a break from it.
  3. And lastly, I feel this will make me better because I will be learning more about my body. With every goal that I work towards I am always wanting to learn more about my body and how it reacts to different training and/or eating. Because the more I know, the better I can do the next time around.

So with all this being said I have gotten my groove back 😉

I feel that I am out of my funk and ready to really jump back into my training and hit my next goal.

I will be posting progress over the next couple of months, but really I want to go more in depth about what I am doing and why, not necessarily the end result.

 

Easy Way to Stop Throwing Out Produce!

One of my biggest pet peeves is throwing away food that has gone bad.

Especially fresh fruits and veggies.

One thing that seems to go bad quickly for us is spinach.

A couple of weeks ago my husband bought 3 big bags of spinach because it was on sale

We go through a lot of spinach for our smoothies.

But this time we didn’t since I had to go out of town for 4 days and last week while looking in the fridge, I saw all the spinach he bought was going bad and getting slimy 🙁

So instead of throwing all that away, and wasting it, I came up with a plan.

I decided since this spinach was going to be used for smoothies, why not just freeze it?

But I didn’t want to just throw the bags in the freezer and let them be.

I decided to blend all 3 bags up (basically liquify them) and freeze them in ice cube trays.

And I’ll admit, I’m pretty happy with the results 🙂

Here’s what I did….

 

 

 

 

 

 

 

 

 

I took all 3 bags and placed handfuls at a time, along with a little water, in the blender.

 

 

 

 

 

 

 

 

 

I then kept adding the spinach until all 3 bags were liquid.

 

 

 

 

 

 

 

 

 

I poured the liquid into the ice cube trays.

 

 

 

 

 

 

 

 

 

Now when I need the spinach for my smoothies, I just take out 4-5 cubes and blend it in with the rest of the fruits and veggies!

 

 

 

 

 

 

 

 

 

I’m looking at trying other veggies to do this with. Not only to be able to keep them longer, but to add more to my smoothie.

Hope you try it and if you do, make sure you comment below how it turned out!

Maintaining is Leading to Fat Loss???

Just like everyone else, I usually gain anywhere from 5-8 pounds over the holiday season.

Cookies, rich foods, candy, etc.

I love them ALL!

Yet this time…I actually lost fat and leaned out.

Here are pics taken from December 20th (the two on the left) and pics taken from yesterday, January 11th (the two on the right).

 

 

 

 

 

 

 

 

 

I’m not going to go into HOW I did it….that will be saved for another post 😉

But I will tell you what I DIDN’T do.

  1. I didn’t diet. AT ALL! I ate real whole foods that would allow me to have the fuel for my training and give me the nutrients I need to be healthy.
  2. I didn’t do any type of “detox” or cleanse. Around this time of year I see ads and commercials for detox/cleanse supplements, shakes, pills, juices, etc. Because you have a liver and kidneys your body naturally detoxes and cleans itself. If you want to “detox” by getting rid of the bad stuff, eat whole nutritious foods, drink a lot of water each day and limit the junk that is out there. Pills, juices, supplements, etc don’t need to be added and in some cases are just plain junk.
  3. I didn’t stick to my nutrition 100%. I think this one will shock a lot of people. If you’re like me you think you need to be “all or nothing”, when in fact as long as you are 80-90% compliant, you WILL see results. It was the holidays, my brother and sister-in-law were in town and my mom makes the most WONDERFUL desserts. I was not about to pass up on those. And seconds. And thirds. Well you see where I’m going with this. LOL
  4. I didn’t do TONS of cardio or run myself into the ground with strenuous training everyday. In fact, I didn’t do cardio at all. I stuck to my strength training and heart rate monitored conditioning during the week. I even missed about 4 days of training due to getting a nasty sinus infection. I didn’t let that bother me because I knew I needed to rest.

I do want you to know that right now I don’t have any specific goals, which if you are familiar with my blog, you know I usually always have a goal.

Right now I’m concentrating on being healthy and making sure my nutrition is on point for my nutrition.

Take a look at what you want to achieve.

Can you commit to eating real whole foods?

Can you commit to 80-90% compliance?

Can you commit to not running yourself into the ground with each training session?

Make sure you check back to see what I DID do to achieve my results so far!

 

Exercise: Hindu Push Ups

One of the hardest exercises for me to get proficient at is the push up.

Most women will say this is one of their hardest as well.

And because they are not something I am strongest at, I make sure to put them in my training as much as possible and I make sure I did different kinds of push ups.

One of my favorites is the Hindu Push up. I added these last night in my training…

I have not yet perfected these, I’m sure that will take a long time, but I’m happy with how many I am able to get with good form.

Couple of things you want to make sure you DO…

  1. Keep your elbows in tight with your body. You never want to let your elbows flare out. This can lead to injuries to not only your elbows, but your shoulders.
  2. Keep your abs tight throughout the movement. One of the misconceptions with any push up is that it is only an upper body or arm exercise. No matter if you are doing a conventional push up, a Hindu push up, an incline push up, etc, you are using your abdominals/core just as much, if not more, as your upper body.
  3. Get as close to the floor as you can while “scooping” down with the push up. Meaning, don’t cut yourself short with the push up. I see it all the time with the conventional push up, people don’t get as close to the floor as possible with their chest. Make sure as your scooping down, your chest almost touches the floor.

Hope to see you add these to your weekly training! Let me know how they are going and if you’re liking them!

“But I Don’t Wanna!!!!” *said in a whiny voice*

You know that feeling.

You know you need to get your training in but no matter how much you try and talk yourself into going and getting it done, you just don’t want to!

That was me yesterday.

I tried to think of every excuse as to why NOT to train.

You know…

  • I should really clean
  • I have phone calls I have to make
  • I’m tired
  • I’m cold

I could go on and on.

Finally after going back and forth on why I should or should not train, I got my butt up and went to train.

And you know what?

I was SO happy I did.

After warming up and getting myself ready, I actually had a phenomenal training session.

Here is a little of my training session with the 20kg Kettlebell Snatch…


Now, I’m not going to lie. There are some days I DO talk myself out of training.

And you know what?

That is perfectly OK because sometimes you need that.

The problems happen when you talk yourself out of training day after day after day.

So what can you do about it?

How do you talk yourself into actually going and training?

For me, like yesterday, it’s a couple things…

  1. I made a decision to have my pre-workout meal. I always make sure I eat about 1.5-2 hours before I train. If I make a decision to eat my pre-workout meal I know I need to use those calories for what they are intended for. Meaning, I don’t want to “waste” those calories and I want to make sure I put them to good use.
  2. I know I will feel better when I am done then when I started. Whether I feel good because it was a great set or I was able to PR or just got those endorphins going, I know after I train I will feel better and I always look forward to that.
  3. Even when I don’t have set goals, I still have goals. That may sound a little weird, but it’s true. Right now I don’t have a set goal for a set date, I just have goals. My goals…getting better. Whether that consists of getting better at certain lifts, such as the KB Snatch or getting better at my mobility/flexibility or getting better at my nutrition. I always have goals to GET BETTER.

Those are the reasons why I make sure I don’t talk myself out of training too much.

If you are talking yourself out of training more days then actually training, try sitting down and writing out WHY you DO train.

On the days you do go in and get a great workout in….WHY did you do it?

Have these somewhere that you can look at them when that little voice in your head tells you…”Come on….sleep in!” or “You can skip another workout.”, etc. And you can remind yourself WHY you DO train.

 

 

Exercise Video: Straight Leg Reverse Crunch

 

Abdominal exercises are probably my least favorite thing to do.

They can be hard and very tiring.

But I know that I must get them in to achieve the goals I have set and to just keep everything strong.

One abdominal exercise that I really do enjoy is the Straight Leg Reverse Crunch.

I do love these primarily because they hit the lower abs.

This is a big problem area for me.

A lot of people will do sit up after sit up but never hit the lower abs as much.

Here is a quick video from last night’s training session…

A couple of things to keep in mind while doing these…

  1. Make sure to keep your lower back glued to the bench or floor when you bring your legs down. Don’t let your back arch!
  2. When you are holding on to the bench or whatever is above your head, make sure you don’t pull yourself up with your arms. Let your abs do the work!
  3. Make sure your feet are going up towards the ceiling and not towards or over your head.

Hope to see you add these to your weekly training.

I know you will love ’em! 🙂

 

“You want me to eat WHAT?!?”

“You want me to eat WHAT?!?!”

That is the most common question I get when I suggest this simple, fast and healthy snack.

And here it is…baby food.

 

 

 

 

 

 

 

 

 

Now, I’m sure you are saying the exact same thing I wrote above, but hear me out.

About 2 years ago I was traveling with my husband and daughter flying to Wisconsin to visit our family. While on the plane, my husband and I both became hungry and realized we hadn’t brought any snacks with us except for the pouches of fruit and veggie baby food and some other baby snacks for our daughter. (**little side note…the TSA will not let you bring these on a flight if you do not have a baby/toddler with you. They are considered “liquid”.)

So with Parker eating the other snacks, we decided to each try one of the baby food fruit/veggie pouches.

And you know what?

They are pretty good.

Since then, they have become a staple in our household for not only Parker, but for us as well.

I love to have them on hand since they are not only quick and portable, but because they are healthy as well. Also, if I am keeping them at my desk at the gym, I know that they won’t go bad sitting out.

If I know I’m going to be running errands all day or going on a long road trip, I make sure to have a couple fruit/veggie pouches along with a small bag of almonds and viola! A great snack to hold me over until my next meal.

I always recommend to my clients to keep a couple at their desk at work just in case they forget their snacks at home or if they are extra hungry that day. Keeping these there helps fight the temptation to go to the vending machine and grab a candy bar or anything with tons of sugar.

If you are weary about eating baby food, then there are pouches like these in stores for adults. Some of them have extra stuff in them such as chia seeds or flax, but are still very good.

I hope you try these, as they are a great way to keep your nutrition in check while getting your servings of fruit and veggies. 🙂

 

8 Weeks of Maintenance…What I’ve Learned

I’m the first to admit, maintaining fat loss after hitting a goal is the hardest thing for me.

I can hit my goals when I work towards them.

I can keep my head in the game and turn away junk food or make sure I get my butt in the gym when I need to.

But when it comes to maintaining….I fall short.

I used to think it was because I was on the “wrong” maintenance plan for nutrition and/or program. And I would try every maintenance program and nutrition out there. I was convinced it had to be that.

But I was wrong and I finally realize that.

These pics are from yesterday morning…P decided she needed to join in on the fun 😉

 

 

 

 

 

 

 

 

 

Over the past 8 weeks I really have taken a look at ME and why I gain the weight/fat back after hitting my goals.

I have found out that I am an “All or nothing” type of person when it comes to my nutrition.

When I’m working towards my goals, I know what I can and cannot eat.

I have a plan in place.

I know when I can have those “reward” meals and when I need to pass up the cookies that I am offered.

Then after I hit my goal….I tell myself, “Good job! Now EAT!!!” And I let myself eat whatever, whenever.

I rationalize and I ruin all the hard work I put in while working towards my goal.

So this time I decided I needed a better plan.

I needed a plan that let me eat what I want, but not whenever I want.

And that’s exactly what I have been doing over the past 8 weeks and it has worked.

Since hitting my last goal 8 weeks ago, I have only gained back 3 pounds.

Now you might be saying…”But you still gained scale weight back!”

True, but only gaining 3 pounds instead of the usual 10-15 (yes…that much), is a HUGE success. Remember…baby steps.

I have “softened” up a little, but that is to be expected. I’m not training the same way as I was leading up to the photo shoot back in October. And I am not eating 100% clean, meaning I am having 2-3 reward meals a week instead of only 1 or none.

So what exactly have I learned???

  1. I have learned that it doesn’t need to be “All or Nothing” when it comes to maintenance nutrition. I can…as cliche as it sounds, have my cake and eat it too. 😉
  2. I have learned just like I need a plan for reaching a goal, I need an even better plan for maintaining that goal. I can’t just leave it to chance and let myself eat, eat and eat!
  3. Lastly, I have learned that I need to keep myself just as accountable to maintaining as I do for reaching my goals.

I have heard from a lot of clients and other women and men that this too is probably the hardest part for them when it comes to fat loss. This is one of the reasons why I like to talk about it.

Make sure you check back next week when I go over exactly what I have been doing to maintain and why I chose this way.