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!




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!


How I choose “New Year’s Resolutions”

It’s that time of year where everyone is making those “New Year’s Resolutions”.
Promises they make to themselves. Promises that will likely be lost and broken by the end of January.

Most resolutions are those made up of “I want to lose ‘X’ amount of pounds”.

And that is fine. I mean, if that is your goal…then great, but have you had that resolution or even that goal before? Maybe since last New Year’s?

I have, I’ve been there.

Every year setting a new New Year’s resolution of “I’m going to lose ‘X’ amount of pounds!!!”

I was always very determined in the beginning. First 2-4 weeks I was excited and determined to reach my resolution. But I soon got frustrated and steered away from those resolutions.

Frustrated because I wasn’t reaching my goals.

Then I took a different approach.

I decided instead of setting resolutions/goals of losing weight/fat, I was going to set performance goals.

So instead of “I want to lose ‘X’ amount of pounds”, I said “I want to be able to do 3 unassisted pull ups”. Or, “I want to be able to snatch the 16kg Kettlebell for 10 min non-stop”.

While working on these, the byproduct will be fat loss, or a change in my body comp without me obsessing over if the scale is moving.

So write down a couple performance goals. Whether they be to run your first half-marathon to being able to Deadlift 250 #. Then start working towards THOSE goals/resolutions and you will see your “fat loss” resolution will happen no matter what.



Tis the Season…..

It’s no secret that during the weeks between Thanksgiving and New Year’s people gain anywhere from 8-15 pounds every year.
Most of these pounds come from the calories in the rich foods that they eat and drink. Lots of sugar, butter, chocolate, cream, etc. And a lot of these calories coming from the alcoholic, or even non-alcoholic, drinks people will consume during the holidays.

Eggnog or other cream drinks, specialty drinks, high-sugar drinks or even the normal wine or beer you might normally drink.

As much as it is the types of drinks (liquid calories) people might consume, it’s also the amount. Because of all of the parties that happen during these weeks, people can consume up to 3x more the amount of liquid calories they would normally consume on a weekly basis.

I know with all the hard work I have put in over the past year, I want to make sure I don’t kill it all in just 4 weeks!

Here are 3 easy ways to cut down on those liquid calories without feeling like you’re missing out!!!
(I say “cut down” because I’m realistic and know that trying to cut out ALL of the liquid calories is not something people are willing to do)

  1. Drink more water
    Drinking more water is always a good thing, not just during the holidays, but drinking a glass or two in between caloric drinks can cut the calories down greatly. If you usually consume 4 drinks at a party, try substituting water for 1-2 of those drinks. By doing this you can actually save anywhere from 300-800 calories in just one night! Maybe even more!
  2. Make that drink last
    Once you get a drink, sip on it and make it last so that you are not going for another one too soon. Just like eating slowly and really enjoying your food can help you eat less, so can sipping on your drink and enjoying it. As long as the drink doesn’t melt, you can make a drink last for a pretty long time. This, again, can cut your drinks you have for the night in half.
  3. Make your own drinks
    Making your own drinks, or pouring your own drinks, can control the amount you pour in your glass. This can even help with the amount of alcohol, if having a mixed/specialty drink, you use and again helping with limiting the calories. If you are unable to make/pour your own drinks, ask the host to only fill your glass half-way or give you half the amount they normally would.

Try these out over the next couple of weeks and I know not only will you be cutting down on those liquid calories, but you will be happier with yourself come January 2nd!