Why exercising to lose weight won’t work

I’m gonna level with you. Because that is what I like to do. “Treat others how you’d like to be treated.”  Sure wished someone would’ve told me this 10 years ago. Would’ve saved me a bunch of time and suffering.

If you are trying to lose weight and you are exercising A LOT everyday (like 2 hours per day of intense fitness) with the intent of exercising to lose weight, it will not work if you don’t do this ONE thing.

The one thing is:  change the food you eat. 

Ok, yes….  I KNOW there’s other things that contribute like sleep, stress, and disease processes. However, the biggest contributing factor to your goal of losing weight is NOT just how much you exercise.

Sorry to be the bearer of bad news. But I’m doing it for your own good. I’m telling you this because I care.

I have had clients who have said ‘I didn’t get results fast enough’. My follow up question was: did you follow the food plan I gave you?  And the answer was ‘no, but I did all the exercise’.   (yes, exercise IS important for your wellbeing and overall health, don’t get me wrong here.)

I’m not mad about it, in fact, I completely understand.

I was in that mindset before too. I thought, I’ll just kill myself with exercise for 2 hours per day, eat a 100 calorie bagel with eggs, a smart one for lunch with diet pop, and homemade beef enchiladas for dinner. But don’t forget about the green tea that I’ve had all day long too, green tea with creamer because I certainly couldn’t drink it plain.

Needless to say, this did not work. I suffered this way for years. Many years!  Into my 30s, I was teaching high intensity group fitness classes 6 times per week and playing competitive volleyball. Still way overweight, still unhappy, still buying bigger and bigger clothes.

My goal is to help people make it a lifestyle. Not just a thing you do for a couple of weeks and then quit. 

Sometimes people think they are ready, but they are not. And that’s ok too. Everyone has to be in the right frame of mind in their own time.

Are you exhausted all the time?

There are a number of things that can happen to ZAP your energy.  You don’t feel like doing anything but laying in bed and you wish you had the energy to do a workout…  So what are the things that could be going on?

Here are 4 things to consider:

  1.  Not moving enough – Yes, you might get your 30 minute to 1 hour workout done but you might be sitting the rest of the day.  So set a timer on your phone so that you can remind yourself to get up and move around every couple of hours.  Do a few squats and lunges, jumping jacks or push ups.  No equipment is required.  Your body is your equipment.
  2. Dehydration – Water is so important.  As soon as you wake up in the morning, have a big glass of water to give your insides a good start to the day.  Skip the pop, gatorade, and sugary drinks (even orange juice).
  3. Nutrient Deficiency – Did you know that 80% of the population is deficient in Magnesium?  Get the topical Magnesium oil to rub on your skin so it absorbs transdermally.  Other deficiencies might be Vitamin C or Omega 3 fatty acids.  Leafy green vegetables, camu camu, red and green peppers, kale, spinach, kiwi, broccoli, Brussel sprouts, chia seeds, walnuts, salmon, eggs (the WHOLE egg, not just the whites).
  4. Sleep – 7-8 hours recommended, as I’m sure you have heard before.  Getting to sleep and staying asleep so your body and go in and out of the stages of sleep is critical.  Turning off electronics, getting enough sunlight during the day, having darkness at night, ensuring you are not deficient in magnesium, meditation, deep breathing exercises all can help in getting a better nights rest.

I hope this helps get you ENERGIZED!!!

 

P.S.  You should listen to The Model Health Show Podcast.  So good!

Are you gonna eat that?

3 times per day we get to express our values through food. -Michael Pollan 

Wow!!! That’s powerful, don’t you think? Your values as it applies to how the food is produced and also the value of yourself. Do you buy local fruit, vegetables and meat from farmers in your area? Are you a vegetarian or vegan?  I’m not judging you. These are just personal choices. Choices that YOU ALONE have in your power.

As a recovering food addict, this was an interesting topic to me.
Moving towards the food as fuel mindset and food freedom was not something that happened overnight for me. To be honest, I didn’t know I was a food addict when I was in the middle of it. I was just depressed, that’s all I knew.

So this process of self experimentation happened over the course of MONTHS. Why?  Because you will not and cannot see the effects of the food you put into your mouth until it creates the compound effect. Meaning, when I was obese, I worked very hard at eating a lot of bread, pizza, pasta, sugary drinks, chips, and the like. So conversely, I have to see what my body’s reaction to a different way of eating would be like over a period of weeks or months.
So what is mindful eating? When you are preparing food or out to eat at a restaurant…..

Think to yourself:

Why am I eating this?

Is it helping my body get the fuel it needs to run at its best?

Am I going to feel regretful later?

Am I eating this because I’m happy?

Am I eating this because I’m sad or depressed?

Am I bored?

I’m not saying never have treats. I’m just encouraging mindfulness eating. There are times when I will be thinking about having a crusty baguette sandwich or pizza over and over for a week and I definitely have it and it doesn’t send me spiraling out of control (anymore). These are just cravings and I can either control my mind or it can control me.

The majority (meaning 80-90 percent) of time, I stick to LCHF plus intermittent fasting. 

No one way of eating works for everyone and the only way you can figure it out is by trying different ways.

That being said….. I really believe in the benefits of a no sugar / no grains lifestyle.
I’m not claiming to be a fancy, know-it-all-expert and I’m not telling you what to do, just sharing what worked for me and the process I went through in hopes to help.

So give it a shot! Over the next week try being mindful at every meal. Pay attention to how you feel, the smells, and savor the taste. Tell me how it goes!  I want to hear back from you.

Why can’t I lose weight?

Q: Why am I not losing weight?

A: Could be too many Carbohydrates…are carbs starting to sneak back into your diet?  Be honest and start tracking everything using MYFITNESSPAL or FATSECRET.  A little treat here and there adds up.  Some of us are more carb sensitive (or insulin resistant) than others.

1. Too Much Fruit – yes, I have fruit occasionally but I only enjoy it as a treat and eat only low carb nutrient dense berries. All the nutrition from fruit I need is in Shakeology PLUS numerous other benefits.

2. Too much Dairy –  If you are not losing the weight at the speed you want, go back and track just how much cheese, cream, milk, yogurt and other dairy products you are having. Dairy products also contain a lot of protein, which can turn into glucose in the body.

3. Nuts – Nuts are a great source of fiber, omega 3 and selenium. Also watch which nuts you consume. Cashews are the worst for carbohydrates, about 20%. Measure out a small dish of nuts and make them last for the day. Buy nuts in their shells so it takes longer to eat them.

4. Not Enough Fat – Yes, to lose weight you need to eat more fat. At one point, I got to the point where nothing was working for me to lose weight, so I thought, “I’ve tried everything else, so why not!” It was the best thing I ever did. Honestly, by eating more fat (plus intermittent fasting), I have lost my appetite. It’s a learned science to eat the right fats but regardless, you have to get enough!

5. Too Many Artificial Sweeteners – The whole point is to get off the sugar and the sweet treats. Artificial sweeteners can affect appetite and make you think that if a recipe contains them, then it’s OK to eat more. If your weight loss has stopped, stop the diet drinks and see how you go.

6. Eating Too Often or Eating Too Little – Some people say you should snack often throughout the day. I don’t agree. You need to learn what real hunger feels like and get used to the fact that being hungry is actually OK. The other extreme is to eat too little, you become so starving that you end up eating something you know you shouldn’t and far too much of it. Eat when you really think you need a meal, and make it nutritious. If all you want is a sweet treat, but not real food, then it’s probably a craving and not hunger. Cravings are a sign of insulin resistance, learn to resist them, reset your metabolism, you will finally gain control of your appetite.

7. Be Patient – Remember, this is a lifestyle and if you make it long term, you’ll see tremendous results. Keep reminding yourself that your way of eating now is so more nutritious than when you ate carbs and processed foods. The weight WILL go, you WILL gain control of your appetite, and you WILL succeed.

8. Lack of Sleep – This is HUGE! Lack of sleep and increased stress will absolutely stall weight loss and wellbeing. There are countless studies on this.

9.  Stress – This could be a number of different types of stress…  Physical (too much exercise….  not typical), emotional, mental, spiritual.  Make a list of the things that are causing you stress.  Ask yourself if you have control of these issues.  If you have the ability to control the stress, what action can you take to mitigate the stress?  Change it, accept it, remove yourself from the situation.

How to deal with an unhealthy family

There you are….  Trying to be ALL HEALTHY, eating real food and adding fitness into your life.  On the other hand, you have a family member who could not care any less about healthy living or your stupid health goals.  It’s even possible that this family member really NEEDS to care about it but you just can’t figure out how to get them to change.

Unfortunately, I have heard this more than once…  

The truth is you cannot change anyone else except for yourself.  Even if your family member has a serious issue or disease (like type 2 diabetes or morbid obesity), you cannot make them want to change.

So what CAN you do?

Lead by example – Keep doing what you are doing by incorporating fitness in your life and eating whole (real) foods.

Lead with LOVE – You don’t have to agree with someone to love them. Let them be themselves. 

Keep your head up – don’t let anyone get your down. And if they are bringing negativity into your life, deter you from your goals or trying to bring you down, tell them that it’s probably best if you don’t talk about it because you’re trying to remain positive. Do not let anyone sabotage your efforts. 

Do not nag them – This will make them even more resistant to change and make them upset with you at the same time. 

Answer only when asked – if they ask you a question about your fitness routine or the way you eat then answer them. But definitely do not preach. 

Keep up the good work, my friend. HUGS!!!!

The Importance of Magnesium

I KNEW IT!!!!!!!  I feel totally validated right now.  HA!  

I have been thinking about Magnesium for 2 years now.  I originally asked a personal trainer and nutrition expert at the gym his thoughts on Magnesium deficiency and he said “people aren’t deficient in this, no need to supplement.”  I wasn’t convinced, further research on my part was definitely required.  He’s right, you CAN get magnesium from the food you eat (i.e. Spinach, avocado, dark chocolate, almonds, pumpkin seeds, chard, figs, etc) BUT……..  80% of people are CHRONICALLY deficient in Magnesium.  80%!  Can you believe it!

Some of the ways you can tell you might be deficient (there may be more symptoms):

  • Headaches/Migraines 
  • Anxiety
  • Depression
  • Panic Attacks
  • Irritability
  • Type 2 Diabetes
  • Fatigue
  • Constipation
  • Chronic Pain
  • Muscle Pain
  • Sleep issues

The body is an electrical system and it NEEDS magnesium to help with 300 biochemical processes in the body.

So what is the BEST way to supplement with Magnesium?  You could take a pill, a powder, or use it topically.

From what I have learned, topically, is the way to go.  WHY?  When you take it orally it can cause ‘disaster pants’ (if you know what I mean) AND you can only absorb what your body needs through the skin.  If you take it orally you might not get what your body needs.

So bottom line:  Topically is the way to go.  

 

Sources:  Shawn Stevenson, Dr. Axe

Fat and cancer

I love learning new things and passing that information onto you!  

I heard on The Model Health Show Podcast that 1600 people per day are dying from cancer. So chances  are you or someone you know has been affected. 

The good news is that there are actions we can take to lower the risk. 

Fat is not the enemy and the low fat craze was based on a flawed study years ago by Ancel Keys. There was lots of issues with that study. I learned about this through a book ‘The Case Against Sugar’.

So when you are eating fat, I’m not talking about loading up on processed foods like donuts.  The KIND of fat you eat is important…..

Avoid:

  • Flaxseed oil
  • Vegetable oil
  • Crisco 
  • Canola oil
  • Safflower oil

Also avoid:

  • Corn
  • Soy
  • Refined sugar
  • Processed foods
  • Too much protein 
  • Too many net carbs 

If you want to learn more also check out the book: ‘fat for fuel‘. Really good information and he talks about cancer, type 2 diabetes, heart disease, obesity, junk food cravings. The functioning of the mitochondria is the key. 
 Knowledge is potential power and you can do this!

I asked the universe for a sign

This might seem a little ‘woo woo’ to you. But bear with me.

The native Americans really believe that eagles are a sign of great strength, leadership and vision. I knew this. I also knew how rare it is to see one.

So when I asked the universe for a sign that I was on the right path 3 days ago I understood that asking to see an eagle was a HUGE ‘ask’.

Honestly, I asked the universe and I was scared at the same time. I knew it was a BIG deal. I literally never see eagles. Ever.

So 2 days ago I saw 11:11 on the clock. Then I saw 2:22. I thought. ‘Ok that’s cool, universe!  But I asked to see an eagle’. Ungrateful, I know. But I wanted to be sure.

So I was out pontooning on the lake with a friend. We ran out of gas. An unfortunate event. But I looked up. And there it was. An EAGLE!!!  I said to my friend, ‘no freaking way!!  It’s an eagle!!!  I have been waiting for this for 3 days!  I asked for a sign and here it is!’  She said ‘see?  If we wouldn’t have ran out of gas maybe you wouldn’t have seen it!’  She was right.

I am so happy. Even through all of the hard times. And all of the struggles recently. I AM ON THE RIGHT TRACK.

THANK YOU UNIVERSE!!!!!  I love you too!!!

I can’t wait to call my mother in law, my sister in law and my best friend to talk about this. I’m so excited!!!!!!  They are probably the only ones who will understand the significance of this.

Check It out here:  http://www.pure-spirit.com/more-animal-symbolism/629-eagle-symbolism

Favorite Books

I have always been a huge fan of self help books.  But in the past year I have increased the amount of books that I read by quite a bit.

I take time in the morning to read every single day.  I feel like this has increased my level of happiness and joy, helped me stand up for myself (whereas before I would shrink into a corner), given me more confidence, helped me to live more in the present moment rather than in the future or the past, and to stop caring about what everyone else thinks all the time.

Do things still get out of whack for me and my default emotion is presented?  Sure…  I cannot always control my first thought, but I can control my second and third thoughts.  

I am just about finished with the book, “The Universe Has Your Back” and it has been eye opening.  The author, Gabrielle Bernstein, says “When something doesn’t feel in alignment the universe is nudging you in a different direction”.  I just loved this because it makes me realize that I need to see challenges and hurdles as a sign that it is not the right path and to trust that the universe knows what its doing.  Trust it.  I keep telling myself:  Choose love, set positive intentions and stay in the flow of love, I appreciate the universe guiding me.  Oh!!!!  And also, she said that seeing the number 1 in a sequence is a sign that the universe is guiding you.  This is something my friend, Heidi, and I do all the time….  we will see 11:11 or 1:11 and text each other immediately. It happens ALL the time to us!  It’s almost freakishly weird!  I love it.

Here are some of the other books that I have really liked recently and are worth it for you to get:

Let me know if you have read these and what you thought.  Do you have any book recommendations for me?  I am going to need a new one now!

Hating yourself from head to toe


Last week was weird….  I was traveling, wasn’t in my normal routine…  This caused my stomach major distress and I wasn’t feeling the greatest overall.  I was still practicing intermittent fasting but I certainly wasn’t eating enough or I had to settle for whatever we could find, had some cocktails and I wasn’t ‘regular’ if ya know what I mean.  Does traveling do that to you too?

I found myself reverting to some old negative self-talk when my fellow friend and co-worker said that we should snap a few pics in the French Quarter of New Orleans.  My immediate thought was “UGH!  I feel so fat and bloated!  I don’t wanna!”.  She insisted, like any good buddy would do.  I stood in an unflattering pose to mimic my internal dialogue and laughed.  Then I just danced around, being a total goofball…  Because being a goofball usually helps.  HA!  And I’m sure there were a BUNCH of ridiculously UNFLATTERING pictures that she snapped.  She also managed to snap this one:

 She was proud…  “See?  This is just so YOU.”  She was right.  What was all the negative self talk for anyways?  It doesn’t serve me.  It never has.

Also, I think back to when I was over 200 pounds.  My husband would ALWAYS tell me how beautiful I was even though I didn’t have the belief myself.  He still does tell me and show me every day.  Thank goodness.  Because I need a reminder sometimes!  I used to be THE WORST when it came to self talk.  My hair is nasty, my nose is so small – it’s like non existent ,wish I could get a breast reduction – I hate these big/saggy boobs, my stomach is the grossest – stretch marks everywhere, my butt is way too big, my legs are huge – too muscular and fat, my feet look like Flintstone feet.  Seriously, this WAS my internal messaging.  Terrible!  Meanwhile, my husband was telling me how much he loved every part of me…..  from head to toe.  I couldn’t see what he saw.  At all!

So now I practice self love daily.  I look in the mirror and have to make a conscious effort to reprogram the “software” in my brain.

I KNOW it is easy to slip back into old patterns and mindset.  It takes a daily commitment to positively change it, something that I have been working and working on.  And this doesn’t go for JUST body image either…  It can be for literally anything in your life.

So even I fall into these pitfalls still….  You’re not alone.  You’re not weird.  And you cannot always control your FIRST thought but you can control the thoughts you have thereafter.

Sending you ALL the POSITIVE VIBES, my friend.