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!