Emily Miner

Top 10 Most Difficult Weight Loss Truths: What You Need To Know Now To Prepare For The Long-Term

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As featured in the March 2014 issue of BossFit Magazine.

  1. The extent to which you deprive is directly related to the extent to which you binge. Naturally, when we tell ourselves something’s off-limits it’s all we want. With willpower drained, cravings run rampant and compensatory binges result. Preemptive cheats help “take the edge off,” and won’t necessarily aid in your fat loss, but used strategically, will not cause you to gain. Knowing that you can eat anything you want, anytime is liberating. Jill Coleman’s approach? Intermittent sampling: “Taste everything, finish nothing.”
  2. Weight loss does not equal fat loss. If calories are restricted, you will lose weight but not necessarily fat. Fat loss minimizes muscle loss, and changes body shape. Basal metabolic rate (BMR) accounts for over two-thirds of the calories burned at rest and muscle is a major determinant of BMR. Research shows that if you lose muscle on a diet, you’re 15-30% more likely to gain 20+ lbs. over the next two years aka the rebound yo-yo weight gain. Lift heavy, and keep your muscle!
  3. Calories matter, but hormones matter more. The key to caloric deficit and hormonal balance is this: eat less, exercise less OR eat more, exercise more. Where the calorie model has ingrained in us the eat less, exercise more approach, the hormonal model teaches us to eat more of the right things more often. With exercise, more is not always better; it is just more.
  4. Stress and sleep. Chronic high stress raises stress hormones and impedes fat loss. Build stress-reducing activities into your daily routine. We all have stress but instead of hating yourself for it, or placing blame elsewhere, remember you control your attitude and effort. Aim for 7-8 hours of quality sleep each night. Not feasible? Nap or meditate.
  5. Action beats intention. Intentions are meaningless until they are followed up with actions. Small actions over time can create big results, but inaction creates nothing.
  6. Nutrition = gross control. Exercise = fine control. If you only have thirty minutes, hit the kitchen not the gym. Be prepared. A diet high in protein, veggies (fiber) and water will balance hunger, energy and cravings and thus, hormones. Give yourself some wiggle room and practice letting good be good enough because good still gets results. If you can’t do it forever, you’re on a diet; you’re either ‘ON’ or ‘OFF.’ A lifestyle is sustainable over the long-term.
  7. Carb control. The amount of carbohydrate you need to sustain energy, and still get results, is based on your own unique metabolism. As a general rule of thumb, the whiter the starch the fewer the bites.
  8. Walking is not exercise, it is a necessity. Leisure walking lowers stress, reduces hunger (cravings, too?) and carries little concern for over training. If you can, walk outside. A little Vitamin D never hurt anyone, and the change of scenery is great to recharge.
  9. Focus on ONE thing and you will succeed. Small successes over time add up to be big wins. To think that you can successfully overhaul your lifestyle all at once is unrealistic. You can have everything, but not everything all at once.
  10. Consistency + enjoyment = success. Finding what works for YOU takes time, but fitness and nutrition are meant to enrich your life, not detract from it.

What do you struggle with most? Let me know in the comments below!

 

Strength In Numbers: How Groups Make Weight Loss Easier

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As featured in the February 2014 issue of BossFit Magazine.

So we’re a month into 2014. Perhaps you’ve made strides toward those “get healthy in the new year” resolutions or perhaps you started strong January 1, but your time, energy and motivation are beginning to wane. Good news is that the more individual it feels the more universal it probably is. Group exercise, in the traditional sense of a formatted class or just a network of individuals sharing health/fitness goals, facilitates the weight loss process.

Community promotes accountability. To be a part of something bigger than oneself, a group of other people that “get us,” creates a circle of trust among its members. A community need not necessarily be comprised of friends and in fact may be detrimental to our development, despite our best intentions. Friends are apt to be more permission-giving than mere acquaintances and in the pursuit of health, empathy not sympathy is most productive for personal growth.

Camaraderie that breeds friendly competition can also give us a boost when the going gets tough. Push each other to be the best version of your unique selves, but be wary of adopting an “I’ve got to beat so-and-so” attitude because no, you don’t. First, it gets you nowhere. You can only control you so focus on nothing, but that. Second, it’s a waste of energy – a finite resource. Instead, channel that energy toward doing you. This is a mindset switch, but something you choose. Be each other’s support and share in both your successes and struggles.

Accountability creates consistency and consistent action over time gets results. We talk about it [consistency] with relative ease, yet find more difficult to put into practice. Pick a new fitness class to try with a coworker, or schedule a workout with a gym “friend” (they’re aplenty this time of the year, just FYI). No gym access? Not to worry. Throw on your tennis shoes, grab your kid/dog/coworker/significant other and just go for a walk. You’re less likely to blow off your exercise if you know someone else is expecting you.

Results keep us going. Will we be losing weight forever? Of course not! But, motivating results don’t have to be physical in nature. What about more energy? Or reduced hunger and cravings? Quality sleep, less stress, healthier relationships and improved self-confidence, for example, are worth something, too.

When in doubt, just do something. The best kind of exercise is something that you will actually do. So find something you enjoy and do that. Action trumps inaction, always.

Bear in mind, your environment reinforces your habits. Do not underestimate the power of your support network. Jim Rohn says, “You are the average of the five people you spend the most time with.” Be it family, friends or even complete strangers, you get to choose who you surround yourself with. What are you doing to create an environment conducive to your wellness success? Let me know in the comments below.

So you want to “get healthy,” but ‘they’ don’t get it

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WARNING: A whole lot of tough love comin’ atcha! If that’s not your thing, totally cool. Feel free to stop reading and check back later, if you choose.

“I want to change, but my family won’t let me.” *Let* you? Whoa, hold up… who’s life are we talking about? Whew, ok. That’s what I thought. I hear it all the time from clients and potential clients who want to “get healthy,” but who’s environment (i.e. home, work and/or social) isn’t exactly conducive to the lifestyle change(s) this entails. Unfortunately, that’s not an excuse. Ideal? Perhaps not. Uncomfortable? Sure. But we cannot equate hard with impossible.

You have one life to live, and one body in which to live it. And if you don’t take care of it? Well, that’s on YOU. We have a tendency to project blame onto someone or something else, it’s easy; but ultimately, it comes down to personal responsibility. You can’t control other people, only you: your attitude, effort, choices and actions. So to everyone out there who’s already decided they hate all things ‘healthy,’ eff that! Lack of support from family, friends, colleagues, even strangers, is really insecurity and/or jealousy manifesting itself in this adolescent behavior. If this lifestyle change is something you want, prioritize and make it happen. Own it, with confidence. #doyou

A few examples that might resonate with you:

Maybe you’re the mom to the world’s pickiest eaters, or the wife/girlfriend of a husband/boyfriend whose diet consists of steak and potatoes, wings and nachos… and beer. Or both. Here’s the thing. Just because you’re the one putting food on the table, doesn’t mean that you need to cater to the individual palates of everyone living under your roof. Like with anything, you can’t please everyone and you’ll make yourself crazy trying! Constantly catering to their every need want reinforces this as acceptable behavior. Picky kids (and husbands!) will eat if they’re hungry enough. Same goes for extended family. If they don’t like what you cook, they don’t have to eat it. If they don’t like your snacks, they can bring their own.

During my twelve-year stint as a vegetarian, my mom didn’t make any special accommodations for me and made sure no one else did either. I either ate more of what I could from their meal or, made my own. My sister and I were never forced to finish anything, but we had to try everything once. If we didn’t like it, fine, but how could we know if we didn’t try? They respected our unique taste preferences, but if we were hungry enough for dessert, they argued, we certainly had room for our vegetables. *Bottom line: Put one dinner on the table. If they don’t like it then they have a choice: go to bed hungry, or learn to deal. It’s only one dinner.

Perhaps you don’t have kids, or your significant other willingly eats whatever you cook for him because the alternative is cooking for himself. You feel pretty good about the environment you’ve created for yourself at home but then, there’s the workplace. A break room stocked with everything you could imagine feasting your eyes on (no pun intended): vending machines, a fridge full of sodas and 100% juice, sandwich platters, condiments, cookie platters and all of your favorite Starbucks fixings in the form of a coffee mini-bar. You know what I’m talking about. And I know what you’re probably thinking: “but Emily, it’s convenient. I eat a good breakfast, dinner is super clean, too, AND I workout therefore…” No. Like it or not, it’s an atomic bomb for fat storage aka carb (sugar) and fat together. 🙁 It doesn’t matter who you are, what you eat or don’t or how much you workout. It’ll send your hormones into a tailspin regardless and show up on your waistline, among other things. And unless you’re Mr. President, there may not be a whole lot you can do to change it. But that’s why it’s your job to BE PREPARED. It might mean a bit more work on the back end (i.e. packing your lunch and snacks for the day at home, keeping fat loss friendly options in your desk drawer) but if your health is a priority to you, you’ll willingly oblige. #leanlifestyle So what if you’re the coworker that eats out of Tupperware, or plays dessert defense with your cleaner treats from home. *Remember: we don’t care what they think!

Cool story. About a year back, I had a woman in one of my small groups who was just getting started on her health/fitness journey. She joined looking for some motivation to get her going. A little background… She’d just moved to town as the top dog at her organization and led the high stress life that so many busy professionals lead BUT, she didn’t allow that to become an excuse. She knew that she had a significant amount of weight to lose, and committed herself to losing it the right way, all the while recognizing that she needed to get her mind, and environment, right first. I helped with some mindset quick tips, but she gets ALL the credit for taking complete control of her environment. You see, one of the luxuries of being at the top of the totem pole is that, on certain matters, what you do/say goes. Makes you want to be your own boss like now, no? Ha. Anyways, she walks in for our workout one morning and says, “Guess what I did?” I was expecting something along the lines of what I hear far too often: “I binged on X; I messed up; I cheated.” None of that. What she said next blew me away: “After work last night, I dumped out the candy bowls. They’re now fruit baskets. The coffee station? We’re now sweetened with stevia.” Amazing, right?! This lady ‘got’ it. She knew that she’d be fighting her environment (and willpower) if she didn’t change it and so, she did. Something so common-sensical, yet easier said than done. Remember, information does not equal implementation. She’s since found her inspiration and is still going strong. 🙂

Home life? Great. Office? Love it! Something still holding you back? Time to check, perhaps restructure, your inner circle. Jim Rohn says, “You are the average of the five people you spend the most time with.” Do NOT underestimate the power of your support network. Our social relationships exert a powerful influence on our choices; both consciously AND subconsciously. You know that person at cocktail parties ready to replace your empty glass before you’ve taken your first sip? Or the one that tries to force-feed you dessert every time you go out to dinner? “Come on. Just one bite.” Repeated subtle stabs at your intent to live more healthfully are included here, too. Those people have got to go. It might not be a cut-all-ties-relationship-ends-now kind of thing but those people do not belong in your inner circle. Individuals deserving enough to have a space carved out for them in your inner circle will add to your life, not detract from it. *FYI: Trying to sabotage your fat loss/healthy lifestyle efforts counts as detracting from it. I have an aunt who used to do this and it’s annoying as fuck. At family gatherings, would literally try to shove dessert down my throat before we’d even served appetizers. Ain’t got no time for that! Byyye.

As humans, we don’t like change; we resist it. These positive lifestyle choices are so often met with such strong opposition from others simply because this healthier existence is so far from what they’re used to. It’s not that they’re opposed to “health” and our pursuit of it; they just don’t know (teach them 😉 ). I love this quote from Lao Tzu: “Care about what other people think and you will always be their prisoner.” I’ve talked here about being the black sheep in a different, but related capacity. You may not always be understood, but you can’t let that stop you.

Is your environment helping or hurting your wellness endeavors? Would love to hear your thoughts over on my Facebook page.

Shake Week

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Last week, when most were in the midst of the holiday hustle, I was by myself not doing too much hustling at all, actually. I was bored with my eating, and so decided to shake things up nutritionally for a bit. While I have no regrets in doing it, I don’t exactly have a desire to repeat the experience.

A full recap follows but basically, I was miserable. That said, read on to find out why you may not be.

shake week

What I did: I set out to move from solid food to shakes for a week, but called it quits after just four days. My ‘plan’ looked something like this:

- 4 shakes/day

- 12-hour fast

- Carbs (CHO) post-workout (PWO), only

- More protein in my first shake of the day

I had a few of my favorite ThinkThin and Quest protein bars on hand in the event that I found myself really needing, or thinking I needed to chew something. I didn’t. It might be worth mentioning that the original plan included eliminating coffee for the week. Let’s just say the world is a better place when I have coffee. I abandoned ship on that genius dumbest idea ever after the first full day. I was a grouch, and made the executive decision that to remove coffee was trying to change too many things at once. I took my own advice and chose to focus on ONE thing at a time. 😉

*NOTE: What works for me may or may not be what works best for YOU. Each of us has a fat loss formula that is uniquely our own. So, if you choose to repeat my experiment bear in mind that you may need to adjust higher/lower according to your activity level, hunger, energy, cravings, etc.

Why I did it: I eat, and I eat a lot. Just to maintain. And honestly, I was just sick of food- both prepping it and eating it. And so to take the guesswork out of the experience that is food, I chose to simplify my life by moving exclusively to shakes. As a secondary reason for my “week” of shakes, I was having huge stomach pains after eating and thought this would be a good way to give my digestion a break.

What it was/was not: It was an experiment. It was NOT a diet, or an excuse to eliminate major foods groups. Obviously, you need other things in your diet besides just protein and water. Clean CHOs, healthy fats, fiber… all have vital roles in an efficiently functioning system. To cover my bases, I incorporated foods like berries, pumpkin, sweet potato, all-natural peanut butter, avocado and greens. Obviously, not all together.

What worked/didn’t: As you know by now, I don’t count calories, macros or anything like that. Instead, I use biofeedback clues like hunger, energy and cravings to monitor my hormonal balance. From that standpoint, my shake experiment mostly worked. I was never hungry, my energy was ok (though it tended toward the low end of the spectrum) and the only cravings I experienced, if you can call them that, were for grilled chicken and vegetables. lol #fatlossfoodie

PROS:

- Takes the stress out of meal prep; a great convenience option if you’re short on time

- No prep, minimal clean-up

- Inexpensive

- Easy on the digestion. I had virtually no stomach pain after my shakes and identified (I think) the culprit of said pain when I threw rainbow chard into one of my afternoon shakes after having run out of spinach. A new-to-me green that I’ve only recently discovered (for no reason other than that it added color to my BAS ), that shake threw my stomach into a tailspin within minutes of its consumption. Be your own detective! For now, it’s no chard for me.

- A good [temporary] fix if you’re tired of chewing your food

CONS:

- Every meal tastes like dessert. I felt like I was eating a giant bowl of ice cream at every ‘meal.’ You might be like, “That’s awesome!” or “What’s the problem with that?” But as someone with a real aversion to most sweets, I started to dread sitting down for each shake. I do enjoy my PWO shakes and didn’t want to start to dread those, too, after shake week had come to an end.

- I am very content eating the same kinds of foods day-to-day, but I tired of blended everything real quick. Everything started to taste the same.

- Didn’t have the greatest workout week, likely due to low-ish energy and lower CHO. Workouts happened, just not my best.

- Pretty sure I chewed more gum and drank more coffee in the last four days than I have in a long time. This isn’t necessarily a con, but I also pounded the cocoa drink, drank green tea (and water, of course) like it was my job.

Take aways:

- My body does much better on real food.

- I enjoy shakes, but prefer them PWO and for the occasional breakfast/meal on-the-go.

- Rainbow chard is a no-go.

- Blended spinach is…disgusting not something I’ll do again. I’ve never taken chlorophyll shots, but I’m pretty sure this is about as close as you’ll get. I know everyone says you can’t taste it, but I much prefer to chew my greens.

- If nothing else, it was a good willpower challenge. All I wanted to do was chew something, but it’s not because I was hungry. I was just missing what has, for so long, become habit.

Have you done a shake week? If so, how did it go? If not, are you more/less inclined to try it after reading about my experience. Let me know what you think!

Navigating the Tailgate: A How-To

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Happy Game Day! Football season is finally here. Anyone as psyched as I am?!

Since we’re still getting to know one another around here, it might be worth mentioning that I LOVE sports. And especially football. I am forever a Deac (hate the TERPS!), and will remain loyal to my alma mater always. Oh, and maybe you’ve heard of my hometown teams? :p I’m a huge PATS fan and Super Bowl Sunday is my favorite holiday of the year.

Even if you’re not into football, or you’re one of those fans whose understanding of the game is limited to the whereabouts of the All-American QB, the tailgates are fun, no? At my school and at many, the pre-game festivities arguably draw a larger crowd than the games themselves. Sad is the sight of an empty student section at the conclusion of the first half.

Though my collegiate tailgate experience was different than most, I wouldn’t have changed a thing. I began my freshman year at the University of Maryland and spent more weekends in DC than in College Park, missing out on…the whole season. UMD wasn’t the right fit from the start, so I can’t say I missed it. I chose to transfer to Wake Forest University after my freshman fall, and would go on to spend the next three college football seasons as a student trainer for the Demon Deacons, staffing practices, the sidelines at home games and traveling with the team on the road. Some of my fondest memories as an undergraduate are from College GameDay. As one of just a few females on staff surrounded by a whole lot of testosterone, there were definitely some awkward moments (the guys never thought anything was awkward, btw… seriously, five-year olds in football players bodies… they laugh at everything). Looking back though, the laughs that were had, the memories made and the friendships that formed heavily outweigh any awkward moments. The 105 of them definitely made up for the brother I never had.

Anyways, back to the tailgate. It wasn’t until after graduation that I attended my first Wake tailgate, but I managed to attend just a few others prior to that. SO fun. I mean, what more could you ask for? Booze everywhere, and oh-so-good eats… that are not oh-so-good for your bod. Not to worry, I’ve got you covered. Remember that while one Saturday of continuous boozing and “bad” eats won’t kill you (it’ll just make you hold water), multiply that by a season of Saturdays and college weekends that regularly commence on Wednesdays and you’ve concocted the perfect recipe for fat gain. With that, here are my top 7 tips for navigating the tailgate to help you minimize damage to your physique:

1. Workout early. Since no one kicks off before noon, do not allow a lack of time to be an excuse to not fit a workout in. And when you’re a part of the intensity over duration camp like me, 20-30 minutes of exercise is all you need. Intense exercise (i.e. weight training) primes your body to build muscle and leaves you more insulin sensitive post-workout. This means that additional calories and/or carbs consumed in the window following such a workout are less likely to go towards fat storage, but instead will aid in muscle repair and growth. Even if only a walk, something is better than nothing. I practice rest-based training in most all of my Metabolic Effect-style workouts and am usually in, out and done before most people have finished their 20-25 minute steady state cardio warm-up. #FTW If you don’t know where to start, be sure you’re on my FREE VIP email list (see right side bar). I send out lots of free, quality content (included workouts).

2. Eat something before. Have you ever deprived yourself in the hours leading up to the tailgate, “saving” your cals for later? Then you arrive to the tailgate ravenous and want to eat (or drink) everything in sight? Willpower is exhaustible and so this kind of approach is not sustainable over the long-term. The binges that result do nothing but leave us feeling big and bloated. Yuck! I’m not saying to eat the hugest meal you ever have pre-tailgate, but grab a protein bar, an apple and a handful of nuts, or a big salad with protein to keep your hunger, energy and cravings balanced so that you don’t arrive to the tailgate at a 10 on the hunger scale.  Moderation takes years of practice, but you’ve got to start somewhere. And there’s no better place to start, IMO, than in tough situations like these where it seems everyone around you is eating and/or drinking whatever the heck they want. Practice makes better 🙂

3. Bring something fat-loss friendly. Going prepared is the best kind of defense you can play in these kinds of situations. Bring something health(ier) [that you enjoy!] so that you don’t find yourself stuck. If all else fails and there’s nothing else FLF, eat what you brought and stick with that. Fat-loss friendly football food does not have to be boring. Pinterest always has super cute ideas, but don’t be afraid to play around with recipes that you already have. Ask yourself: how can I up the protein, decrease the carbs (or fat, if it’s higher carb)? And if baking/cooking is just totally not your thing, shove a bunch of FLF snacks in your purse. Guys: ask one your girl friends to hold them for you- she surely has enough room in her bag. Trust me. [Note: depending on the region of the country you’re in, anything that’ll melt (i.e. chocolate-y protein bars) is prob not the wisest choice… at least for the first part of the season when it’s still hot outside.]

4. Protein + veggies. This combination will leave you feeling satisfied more quickly, and it’s likely you’ll actually end up eating less overall. Foods from the grill are often a safe(r) choice, but consider doubling your protein and ditching the bun. Load your plate with a selection from the veggie platter, but leave the dip behind. *Quick tip: if you can’t stomach raw veggies plain, try dipping them in a little mustard that is surely lying around for the hot dogs and burgers. Or my fave? Salsa, or a dollop of guacamole- great source of healthy fats and totally fine without the carbs. Just watch the serving size.

5. FAT > CARBS Not together. Chips & dip? Sounds good but eaten together, carbs & fat create an atomic bomb for fat storage (because, hormones). Eat the chips by themselves (blah) with protein, or dip with a fork or fibrous veggies.

6. Alternate your beverages. I’m not telling you to drink, or not, but if you’re boozing, alternate with water. No one will know what’s in the red solo cup unless you tell them. Water not only keeps you hydrated (alcohol has a dehydrating effect), but also helps balance your fluids. When our sodium intake is high (as is often the case with heavily processed foods), we tend to hold water (retention) but the more water you drink, the more you’ll shed. Carry a water bottle with you everywhere and refill often!

7. Gum. This is an easy trick. I keep a pack of sugar-free gum with me at all times and pop a piece either preemptively or after I’ve already finished eating so as to avoid continuous meal syndrome. I prefer minty because it doesn’t taste good with anything but water, but if you have a sweet tooth, there are plenty of dessert and fruity-flavored options for you to choose from.

And in case you’re a lover of all-things buffalo sauce like me, here’s a RECIPE for you. A cleaned-up buffalo chicken dip that’s super easy to prepare. If you’re dairy sensitive, hang tight. More recipes to come 🙂 Let me know if you give it a try!

Preheat: 350 F

Ingredients:

1 c. chicken, cooked + shredded (Rotisserie, grilled.. anything will work. I’m lazy and buy the pre-cooked stuff from Trader Joe’s).

1 c. plain greek yogurt

2 T. hot sauce

½ c. cottage cheese (I prefer no salt added, but in the grand scheme of things, nbd)

Directions:

Combine the first three ingredients in a small, oven-safe dish (I doubled the recipe and used an 8×8 Pyrex). Top with cottage cheese and bake for 20 minutes. Move to top rack and broil for 5 minutes. Enjoy!

Fat Loss Happens ANYWHERE (yes, really)

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When life gets busy, our priorities shift and we often allow our health to take a backseat. Yes, it’s a choice. Forgetting to eat, reaching for something just because it’s there (irrespective of nutritional value) or intentionally skipping meals, which often results in a later binge. Who’s been there? [Raises hand]

To avoid any of the situations I’ve described above, BE PREPARED. This means having fat-loss friendly snacks accessible to you wherever you are: at the office, in the car or at the airport, for example. My purse is always stashed with snacks so that I never find myself stuck (Guys: you carry a backpack… or briefcase, do you not?). Nuts, protein bars, single serving packets of protein powder and low-sweet fruits are a few of my favorites. And my latest obsession? Jerky, says the former vegetarian. Lol. Who am I?

A few things worth mentioning about the to-go snacks listed above. First, nuts are primarily fat, yes. But 1) your body needs fat and 2) eating fat will NOT make you fat. Just watch the serving size, sodium (salt) if you can, but don’t stress too much over the latter. If they’re super salty, chug some H20. I prefer raw unsalted, or dry roasted [DIY option: 350°F x 10 minutes. If you’re looking for more flavor, try this: spread raw unsalted almonds (or nut of choice) evenly on cookie sheet, spray with non-stick spray (i.e. coconut oil spray, or PAM) and toss with cinnamon OR unsweetened cocoa powder, and stevia. Follow baking instructions above.] Next, not all protein bars are created equal; some are loaded with sugar. While I don’t recommend one everyday, they’re a huge CONVENIENCE food for me. Pick your nutrition battles. A few, or more, of my favorites? ThinkThin, Quest, Oh Yeah! Victory, Luna Protein and Balance (cookie dough, in the latter four brands lol, = ahh-mazing!). If you’re looking for a cheaper alternative to the single serving packets of protein, pre-portioning your own into Ziploc baggies does the trick. Works in a pinch, and all you need to add is water. Lastly, apples, pears and grapefruits top my list of easily transportable fruits. Bananas do not.

If you have refrigerator access away from home, grilled chicken breasts, plain low-fat Greek yogurt (spice things up with cinnamon + stevia, to taste) and hard-boiled eggs are additional protein-packed options that require little to no prep. And any prep that is required can be accomplished in an hour, two tops, on the weekend or whenever works best with YOUR schedule. If you’re looking for a little crunch, pre-washed [fibrous] veggies are a great option. Add protein for some staying power. If you don’t have a refrigerator available to you, a lunch box or cooler with an ice pack will suffice.

With regard to meal prep, it works for some but is not for everyone. Some weeks I prep more than others but on the weeks that I do, I set aside a chunk of time first thing Saturday morning to meal plan and grocery shop. I prep Sundays then throw everything into either Tupperware or Ziplocs for the week. I don’t enjoy it, per se, but it makes life during the week so easy. Salad in less than 5 minutes? Yes, please!

If prepping isn’t your thing, or you really just hate cooking, here are some tips for eating out. Be it at the dining hall, a fast food joint, five-star restaurant or even a gas station, you can always make a better choice!

1. Protein and veggies first.

2. Choose sugar/starch OR fat. Always choose fat > sugar/starch. CARBS + FAT = atomic bomb for fat storage. More here and here. *NOTE: Alcohol is treated as a starch 🙁

3. Say ‘NO’ to the bread basket. If you still want it after you’ve had your meal, then you can ask for it. Chances are though that if you’ve made a protein and veggie-dense selection, you’ll be both satisfied AND satiated by meal’s end.

4. Choose salads over sandwiches, regardless of the bread options available to you. Some places will even turn your sandwich into a salad, free of charge. There are salad options EVERYWHERE.

5. Limit the alcohol. Instead of three glasses of wine, try one. Instead of every night, try every other, once a week and/or special occasions. Mixed drinks are delicious, yes, but loaded with sugar. Also, alcohol OR starch, not both. [See #2]

6. Hydrate. Lots and lots of water! It keeps your system running efficiently and can curb hunger (especially while waiting for your food), but also helps to combat the high sodium content in a lot of heavily processed fast foods. So….drink up! Try it with a slice of lemon or lime for a little flavor.

7. On indulging. The fact that the dessert menu will always be offered to you at the conclusion of your meal does NOT mean you have to order something, or even look at it! But if you do choose to indulge, ENJOY it, GUILT-FREE, and MOVE ON. Try sharing with your dinner date, or limiting it to a few bites. Bear in mind that something rich will leave your palette more satisfied than just any mediocre sugar-laden selection. Be picky and ask yourself, “is this really worth it?” A single indulgence will only derail you from your fat-loss lifestyle if you let it. You can be back on track with clean eats at your very next meal. And if you’re one of those people who reaches for a post-dinner little something out of HABIT, catch yourself and instead try a cup of dessert coffee or tea, or even my go-to cocoa drink either out or at home. More on the health benefits of cocoa, here and here.

I’m not saying to never indulge, or to cut everything cold turkey. In fact, I’d recommend against the latter. Make small changes. If you’re going to indulge, for example, try limiting it to one of the three: alcohol, bread OR dessert. It’s only one meal and there’ll be other meals out. You don’t have to have it all at once, even IF your brain is telling you otherwise. You’ll survive. I promise. 😉

8. Modify. And modify, again. I am the queen bee of modifications while dining out. Most restaurants are happy to accommodate the request(s) of their patrons, but they usually won’t offer it unless you ask. Sometimes, there’s a small up charge but it’s certainly worth the extra few $. For example: dressing on the side (avoid the creamy stuff, go for the vinigraiettes; or, just oil and vinegar- balsamic is my fave!), steamed or grilled vs. sautéed, creamed or fried, hold the bun (or croutons on a salad- aren’t there only ever a few anyway?! Chances are you won’t even miss them!), double protein, and/or extra veggies or side salad to sub for a starchy side.

9. Use the ME Label Rule. Tired of counting calories? For anything with a nutrition label:

Take the total CARBOHYDRATES, subtract out the FIBER (including sugar alcohols) and subtract total PROTEIN from that. That number should be ≤10. Negative numbers are BEST!

=Carbohydrates - Fiber (incl. any sugar alcohols) - Protein ≤ 10

Total fat should be ≤15g and sodium ≤200 mg. Foods that fall into this category help to balance HUNGER, ENERGY and CRAVINGS. With those three things balanced, it is much easier to *burn fat* and *drop lbs*!

Eating out shouldn’t and doesn’t have to be a stressful experience. I hope this helps get you started on navigating the menu next time your find yourself Tupperware-less and away from the comforts of your own kitchen and food.

Does eating out stress you out? How do you navigate the menu out? Interested to hear your thoughts!

Eating Clean on a Budget

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Let’s face it. Most of us twenty-somethings are not millionaires yet and, whether we like it or not, are on a budget. And unless you’re living at home where good-for-you meals magically appear on the table, this budget’s got to include food.

That said, do NOT let not being able to shop at Whole Foods be an excuse for not eating clean. While the bulk of my shopping certainly doesn’t happen there (enter: Trader Joe’s), I still manage to keep a pretty clean diet most of the time. And yes, my diet includes more than just chicken and broccoli.

Oh, and you know what I hate more than anything?! When I hear people say, “but it’s from Whole Foods.” For whatever reason, people equate Whole Foods with all things health. No! False!! Sure it’s shelves are stocked with a whole lot of all-natural this, gluten-free that. And don’t get me wrong, I LOVE the place (and do make a weekly trip for a few staples), but just because it’s got “whole” in the name does not mean you can go balls out and eat whatever the hell you want. I hate to break it to you, but your vegan-friendly dairy-/gluten-/soy-free cookies and organic non-GMO tortilla chips #lovessalt will never beat the nutrient profile in a bag of baby spinach, organic or not. If only…

So maybe you’re a poor college student, or like me and a recent grad with a job, supporting yourself, just trying to save a little while you find your place in the world. Funds are not unlimited, and you’re trying not to let that impact your waistline. Here’s how I do it:

1. Create a budget. I’m talking the basics here, guys. You don’t have to be a Wall Street guru to be smart with your money. First things first: know how much money you have coming in, then evaluate where it’s being spent. Priorities will differ, but it is important to set both short-term and long-term financial goals. BE SPECIFIC. We must learn to differentiate needs from wants. You need food, clothing and shelter. But as much as you may want it, you do NOT need the big screen that is probably too big for your box of an apartment anyway. If you’re like me and love the organization that a spreadsheet provides, here’s an easy formula to keep track of your money: fixed income-fixed expenses-variable expenses=discretionary money a.k.a money leftover. Try tracking your numbers consistently for a month or two. Can you identify any trends? Whatever you do, practice setting aside something each month/paycheck to SAVE. Remember, we’ll carry with us HABITS we develop now into the future. And saving never hurt anybody. Every little bit counts 🙂 Also, do NOT be afraid to INVEST in yourself (yes, I’m talking actual $$).

So now you have this budget, but you still have to decide for yourself how much of it will be allocated to food. Food is expensive, yes, but I always tell myself I’d rather spend money on good food than on medical bills. NOTE: Despite it being a breeding ground for everything bad, I was sick only once in college sticking to my own advice, so yeah…

[DISCLAIMER: I am by NO means a financial advisor/consultant/whatever you want to call it (that’s one of the many things my dad’s good for), but I DO love to crunch numbers to make things work]

2. Organic, grass-fed, local, conventional- is there a difference? With all the antibiotics, hormones and pesticides used in the production and/or processing of our foods these days, knowing where your food is coming from is something to consider. Sure, I buy organic, grass-fed, local when I can, but can also not justify $4.99/lb on apples and so try not to get too hung up on it. The quality of the food you eat is far more important than it’s organic [or conventional] label. *Example* In the case of the all-natural (but maybe not organic) skinless chicken breast and the organic doughnut, the protein-packed chicken breast will always win. Organic is NOT the end-all-be-all. Trying to decide where to splurge? Consider the “Clean Fifteen” and “Dirty Dozen.” If you’re interested in learning more, this is a great read.

3. Learn to cook. Experiment, and don’t be afraid to “screw up.” Plus, screw-ups can turn out to be delicious. I’m definitely no Martha Stewart and only ever follow a recipe to a tee when I’m baking, but the rest of the time I just throw together what I think sounds good. I don’t always have on hand what a recipe calls for, and am always looking for modifications to up the fat-loss friendly factor without compromising taste. Pick your PROTEIN and VEGGIES first, then base the rest of your meal around that. If you’re really stuck, invest in a couple of good cookbooks for some inspiration (or ask me!). Honestly though, you don’t need recipes. Oh, and use spices to go from bland to bold in seconds! I keep mine within an arm’s reach when I’m cooking. Ignore the fact that they’re in alphabetical order (hey, easy to find!), and that I’m running low.

spices

Though my grilling skills are limited (read: George Forman) and I tend to overcook all meat, it’s a quick-and-easy relatively mess-free option to prep a bunch of protein and veggies at the beginning of the week. Think chicken breasts, fish or steak (though the latter two are tastier same-day, IMO). Grilled asparagus? Holy yum! Go try it. Now. Also, learn to roast vegetables. It will change your life.

4. Buy frozen. Frozen fruits and vegetables are just that. They’re frozen fresh, and if you don’t use them right away, they don’t go bad. I hate wasting food so this helps to cut down on that, but is an especially great option if you’re only cooking for one.

5. Shop the sales. If it’s on sale and something you use, buy it. Even if that means going over your weekly food budget by a few dollars. You’ll save later. Non-perishables will last in the pantry… a while, and things like meats, so long as they’re frozen fresh, freeze well. Produce can be trickier, unless it’s frozen or something that won’t go bad in a few days if you don’t use it. That said, some things are worth the extra money fresh.

6. Shop the perimeter first. What you need is on the outside: protein, produce (fruits & veggies) and fats. All the extras (i.e. chocolate, coffee, chips, salsa, trail mix… in no particular order 😉 lol) are in the middle so if you’re really trying to stick to your budget, start here. Only then wander into the abyss that is the middle of the store. Guaranteed you’ll leave those aisles with more than you budgeted for.

7. Online shopping. You can find some amazing deals on Amazon, iHerb and Vitacost, to name a few. They’re always running sales, and even offer promo codes for FREE shipping. So if you’re a supplement user, love your protein bars like me or are just looking to save on ingredients that cost an arm and a leg at Whole Foods, check ’em out. Even if Whole Foods everything is in your budget, this no-hassle option couldn’t be any easier. One-click and it’s delivered straight to your door. Oh, and GNC is expensive. The Vitamin Shoppe tends to be a bit more affordable.

8. Make a list. And stick to it. Even though my grocery haul is nearly identical week-to-week, I try to limit myself to one non-list item a.k.a impulse buy (usually flowers for my room, a pack of gum, chocolate or wine). [NOTE: Shopping hungry results in more impulse buys, always.] Budget aside, it allows you to be in and out in minutes AND you won’t forget what you went in for. Is is not the worst when you get home and realize you forgot one thing?

9. Discounts. The perks of being a college student (or grad that still uses their ID to reap the benefits of their former student status). For those of you in the land of Harris Teeters, I know you get a discount. Just show your student ID at checkout. If you’re in a college town, local eateries will often give you a small discount as well. Even if you’re not so lucky as to possess a university ID, bring your own bags. Most places now offer a few cents off for reusable totes. This is not a lot, I realize, but if you’re like me and just really hate paper/plastic bags, it’s a great option. And, you save a few trees in the process. Win for you, win for Mother Earth!

10. Water. I’m not a fan of tap water, but buying bottled water adds up quick when you drink as much of it as I do. If I’m out, I’ll grab one, but it’s definitely worth the investment to pick up both a filter - I love my Brita! - and a reusable water bottle to take with you everywhere.

11. Make meals out worth it. I love nothing more than a salad washed, chopped and prepped by someone else. Or my favorite weekend brunch. Sure, Chipotle is delicious but 1) it’s everywhere and 2) it’ll always be there. And isn’t eating out more fun when you have company to share it with? Make a lunch or dinner date with a friend. An even more budget-friendly option? Cook out (or in) with friends, or have a group over and do dinner potluck-style. Everyone saves, and no one does all of the work. A meal out here and there certainly won’t break the bank, but over time it adds up and is so much cheaper to eat in.

12. Eat local. Seasonal advice, perhaps, but shop the farmer’s markets. If nothing else, it’s fun to look around and see what all is out there. And, you know EXACTLY where your food is coming from. Farm-to-table fresh.

13. Don’t underestimate the power of Target, WalMart, etc. These places carry everything, including brand name and even some organic stuff, usually at a fraction of the cost. Also, read your labels. Oftentimes, the store brand product is identical to the brand name product, but with a lower price tag.

Do you budget for food? Or do you just spend whatever, and make adjustments elsewhere if and when need be? Let me know what you think and what works for you!

Time Blocking

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My planner and I have a rather intimate relationship. I go everywhere with it; it goes everywhere with me (theoretically). In all seriousness though, I attribute my ability to juggle several responsibilities at once to effective time management skills.

In college, though admittedly over committed, I honestly thrived on the structure provided to me by my busy schedule. When I had too much time on my hands, I found myself wasting time (or overtraining). Like I’ve said before, school was my PRIORITY so not getting it done was NOT an option. That meant that if I only had an hour in between class and one of the three jobs I worked during those years, that it had to get done- NO if’s, and’s, or but’s! I tried to do (and be) it all, did and somehow managed to pull it all off, BUT at a great expense: high stress, little sleep and I shamefully admit now, compromised work quality, at times. Had I instead chosen to FOCUS on one thing, and focused on nothing but that, I’d have been arguably less stressed, better rested and produced work of a higher quality. And that’s not to say I didn’t do well, because I did, but I know with absolute certainty that I am guilty of not having performed up to my potential on more than one occasion.

Here’s where I went wrong. I saw any open slot of time in my day as time meant to be filled. In my mind, opens slots = productivity lost. I kept an appointment book and literally had something scheduled in every half-hour slot from when class began at 8:00 a.m. until I returned to my dorm at night around 10:30 p.m. I even had “SLEEP” scheduled from midnight-5:00 a.m, just to avoid blank slots. Who schedules sleep and what was I thinking?! [Clearly, I wasn’t.]

This practice spilled over into the first six or so months of my life post-grad, until I began to practice TIME BLOCKING. I sat down and gave some thought as to what my ideal day would look like. A few of the things I considered: ‘When does is start/end? When do you have the most/least energy? When are you most/least productive? What are your priorities? How much time does each priority demand?’ For me, I live for mornings. I have pep in my step first thing (after my coffee, obviously 🙂 ), but as the day wears on my energy stores are drained and my productivity slows. I usually get a second wind late afternoon, but even then my energy is nowhere near where it is upon waking. As for my priorities? Clients, the future (i.e. grad school, career, blog etc.) and me (workouts, relationships, clean eats, reading, relaxing etc). Those priorities are broad, I realize, but by awarding a time “block” to each priority ensures that shit gets done.

So then you have this ‘ideal’ day, for whatever it’s worth, but now what? You know what you want and when you want it, which means one thing: time to put a plan into ACTION. So instead of allowing my clients to “pick a time, anytime,” I began to tell them I trained between such-and-such hours, and gave them the available slots they had to choose from. Terrifying, yes, but for the most part they made my schedule work with theirs. And of those that were originally turned off, most came back. Take risks. Trust the process. If you don’t, you’ll never know what could be. NOTE: when given the choice, clients (training or anything else) will pick the most inconvenient time, guaranteed. And then, YOU are left running around like a chicken with it’s head cut off. Not cool, extremely draining and painfully obvious to those around you. But, it’s something within YOUR control entirely.

Now I’m not trying to pretend that my schedule’s perfect. In fact, it’s far from it. But by scheduling clients back-to-back in the mornings (for the most part- there are exceptions), I minimize the distraction that would stem from training clients way early ’til way late and can move onto my next priority fully-focused.

HOW do you block your time? An appointment book/planner works best for me, but what works for me might not work for you. I like to have something to carry around with me, at all times, that I can write in (in pencil), color code, etc. I like to be able to see what my day looks like, where I have to be and when. And I’m kind of an organization freak so each block of time has a color associated with it. I also like routine so you can pretty much find me at the same place at the same time on any given day Monday-Friday. Others most are more tech savvy than I (Danny Coleman might agree lol) and would rather go electronic… or are just really good at keeping things straight in their head. Experiment and find what works for YOU!

The process of transitioning to a blocked schedule has been a gradual one, and is one that is still “in progress,” at that. I am working less, but more efficiently and still have some time at the end of the day to myself 🙂 #winning.

How do you manage your schedule? Do you block your time? Let me know what you think!

The difference a year makes

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I had intended to post this on the one-year anniversary of my starting to lift weights, but… life happens #noexcuses. A year ago today may sound a lot better, but regardless, thirteen months ago my life was about to change in big ways. All good things, but huge changes. And it all started with a mindset shift. For better or for worse, the mind is a powerful thing so this was key.

I changed some pretty big things all at once, which worked well for me. That said, for 99.9% of the population I realize that this is not the case. If you fall into the majority and are trying to make lifestyle changes, focus on one thing. Practice makes better, and lifestyle change is no different. Only once you feel that you’ve sufficiently mastered that one thing do you move onto whatever’s next. Remember, it’s a process. Baby steps are still steps, and though the process may be a slower one, it’s more sustainable over the long-term.

Let me give you an example. Has anyone tried a crash diet? You know the drill. Up the cardio, restrict your intake… I’m sure you dropped some lbs. How long did it stay off for?? Or, let me rephrase my question… how much additional weight did you gain back? Yeah.

Anyways, here are some of the actions I’ve taken and realizations I’ve made in the last thirteen months, if you’re curious. If not, no hard feelings. Feel free to stop here 🙂

  1. I broke up with long-duration cardio. I still love cardio and will never turn down an invitation to just ‘go run’, but my preferred cardio of choice these days is short in duration, high in intensity (think track sprints, stadium workouts and treadmill intervals). Honestly, since getting into Metabolic Effect (ME), my brain functions optimally in 30-minute bouts. With exercise, and everything else. And yes, contrary to popular belief, you can break a sweat in 30-minutes. Even in like 5-minutes, actually. ME = efficient exercise. More is not always better.
  2. I started lifting weights. Cardio is great to maintain, but does nothing in the way of physique change.
  3. I started eating meat again. And now can’t imagine my life without it.
  4. I broke up with the scale. Yes, it’s possible- I was obsessed. How I feel and how my clothes fit are a much better gauge than any number will ever be. It’s liberating, and…what were you going to do with that number anyway?
  5. I realized my passions, of which traditional medicine is not. I love all this fitness-nutrition-introspective mindset stuff AND I can make a career of it!
  6. I learned to say ‘NO’…and mean it. You have to set boundaries. And if others don’t respect them, and take advantage of your time, for example, it’s on you- no one’s fault but your own. Do for others, yes, but don’t neglect you.
  7. There’s no such thing as too much coffee.
  8. Time > money.
  9. Life begins outside of the comfort zone. Things are usually a lot more stressful in your head than they are in reality. Think, but don’t overthink.
  10. An ME favorite: “Don’t let perfect be the enemy of good.” At some point, let good be good enough. Your best today can be different than tomorrow’s best.
  11. Success follows happiness.
  12. I get to create the exact life I want (and you can, too!).
  13. You have control over your attitude and effort, always.
  14. Bacon is good. Really good.
  15. Be present. You can’t change the past, and you can’t predict the future. Focus on doing you, and doing you now.
  16. Trust yourself. But really. Stop worrying because in the end, everything will be okay.
  17. Choose optimism. All this positive psychology stuff is cool sh*t. Positive thoughts -> positive feelings -> positive actions. Unfortunately, this works in reverse. You can’t live a positive life with a negative mind.
  18. You can’t be it all, to everyone, all the time. Instead, find your niche and focus on giving them your all, whoever the ‘them’ is.
  19. Laugh… a lot. It [laughter], along with diet and exercise, is the best medicine. Oh, and laugh at yourself every once in a while.
  20. I want my life to be about my work. Priorities differ, and that’s ok. For me, I’ve realized that while yes I will get married, no I don’t think I really want kids. I don’t want the fairytale wedding so many girls dream of. A celebratory dinner with the fam followed by a relaxing trip somewhere is def more my style (there ya go, Steph…your wedding budget just doubled!).
  21. Exercise is a form of stress. I used to say I wasn’t stressed, then go work out upwards of two hours a day. Rest is important. Sleep is underrated.
  22. It’s okay to ask for help.
  23. You can learn something from everyone.
  24. A support network is a support network, however small. But so important nonetheless. You are a product of those your surround yourself with. Be selective 😉
  25. Ready, fire, aim, aim, aim. Some of the best advice I’ve received this year! Action > inaction, always.
  26. Be authentically you (because no one else can). Real is relatable, and chances are you’re not the only one.

How I learned to relax, and simplified my life in the process

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Most of my college years were spent running from one thing to the next. My days were scheduled to a T and I allowed my planner to dictate my daily existence. But for me, it worked. I put myself second to everyone and everything else, always. Huge mistake. How can you take care of others if you don’t first take care of yourself? Anyways, it wasn’t until after graduation that I began to comprehend just how serious a health threat chronic stress really is. After four years of life on-the-go with minimal rest, my finite energy stores were drained. Any and all motivation that was once there was lost, and I was burnt out.

Fast-forward to post-grad life that is the real world and suddenly I found myself with this huge void to fill. I was working, yes, but only in a part-time position and nannying on the side. For about 6 months, my days looked like this:

3:30 a.m. Alarm goes off. Snooze.

4:00 a.m. Alarm goes off, again. Snooze, again.

4:30 a.m. Alarm goes off one last time. Roll out of bed. To the coffee pot we go. Yes, I’ve just interrupted what could’ve been an additional hour of sleep.

5:20 a.m. Workout aka lift heavy shit with Danny.

6:00 a.m. Home, 5-minute shower, inhale breakfast, pick up Venti coffee en route to the Y to get me through the next 5 hours. Sad, but true. No one should depend on coffee in this way. A precious commodity that’s meant to be enjoyed, IMO.

8:00 a.m. – 1:00 p.m. Work #9-5 #deskjob #worstfear #energydrain

1:15 p.m. until ??? Babysitting. And by “???” I really mean it. I never knew. It was never before the dinner hour, but I figured that because I’d committed to them for X hours and they were paying me for X hours, that they were entitled to me and the childcare I provided them for X + Y hours. Entitled to nothing!! YOUR TIME IS WORTH SOMETHING! I definitely allowed myself and my time to be taken advantage of. Stand up for yourself!

Post-babysitting Walk. Theoretically, leisure walk. In actuality, more like race walk. It took me a while to master the art of the leisure walk.

~8:00 p.m. Out of gym clothes and into sweats for dinner.

8:30 p.m. Shower. Yes, I shower 2x a day. Kind of obsessed with being clean.

Time variable. Bed (whacked sleep schedule).

All day, everyday. Even reading this makes me tired. All snacks and meals, barring dinner, were on-the-go; usually, in the car. Sunday was my designated chill day and my only time to do nothing. I needed those Sundays to recover from the whirlwind of the previous six days. And I dreaded knowing I had to recharge enough then to make it through until the following Sunday, when I’d have the opportunity to rest again. Guys, this is ridiculous!! If you take nothing else from this blog, let it be this: periods of work should be offset by periods (yes, plural) of rest EVERYDAY!

Having spent the last eighteen years of my life in school, I struggled with wrapping my head around the reality that I had nothing to be studying for. It was unsettling and I thought that in order to be productive, I needed to fill every waking hour of every day. Well, I thought wrong. I learned this the hard way, but learned nonetheless.

First, define productive. Tough, right? At times, it’s easily measurable; at others, not so much. Have you ever put hours of work into something, made significant progress, but still had no physical “product” to show for it? It’s frustrating and can be tough to justify to others the time spent on whatever the “it” is. Here’s the thing: you shouldn’t (and don’t!) have to justify anything. If you’re doing what you love, and can support yourself doing it, it doesn’t matter what other people think. Easier said than done, I know, but true nonetheless.

An example from my own life comes to mind.

I chose to take time off after school not because I was lazy and didn’t want to better myself, but because I honestly had no clue what I wanted to do (and am still in the process of figuring that out). I didn’t want to prematurely rush into more school just because it meant a plan for the next 2-4 years. I could have, but was so unsure of myself. I needed time to both realize my passions and find purpose. Here I was, a fresh out of college twenty-something with a degree from a private liberal arts school, often deemed an Ivy of the South, employed at the YMCA. I found myself answering to members who inquired daily as to what I could possibly do with a degree in Health and Exercise Science. Or why I didn’t study business when I attended a school with one of the top programs in the country. Was I overqualified for the Wellness Coach position? Definitely. But what I can also tell you is that I absolutely needed that time. In fact, it was a tremendous period of growth for me. They just weren’t able to see it like those close to me did.

And just now, sitting in Starbucks writing this, someone came up to me and asked what I did (I’m in here a lot and people…complete strangers…ALWAYS talk to me. Even when I have headphones in. WTF?!? I really do like people. Promise. I just have no clue what it is about me that attracts the weirdest most random ones). When I told him I trained, he gave me a once over and asked if I had a college degree. I told him I was a Wake grad, and then he suggested I get a “real” job. He proceeded to inform me of places in town where I might look, and suggested that I could be doing something so much more worth my while. Was I offended? Honestly, not really. Personally, I cannot fathom ever saying anything remotely of that nature to anyone, but you know something? I’m actually really happy. I have my days, sometimes weeks where I’m in a funk over having chosen to take a nontraditional path, but I am confident enough in what I do to not let comments like that bother me…most of the time (we’re all human, right ;)). I know I put my all into training sessions with clients, and make an effort to get to know the person behind the face. Training is, so often, much more than just the workout. Everyone has a story and you can learn a lot from people if only you give them a chance. I realize the value of face-to-face interpersonal relationships and work hard to develop client trust. Will I train forever? Probably not. That said, for right now I am a trainer and I’m proud of that. It feels so good to be able to help others feel good about themselves and is kind of cool, I think, to be in a position to *change lives.*

Sorry for that lengthy detour. Relax, simplify…I think that’s where we were at? Feel free to reel me back in at any time.

Here are 10 ways I’ve learned to relax, simplify my life and increase productivity in the past year:

  1. Offload your plate. For me, quitting wellness was a huge step. I’m not typically one to take risks and the idea of giving up guaranteed hours for personal training clients that may or may not come terrified me. That relationship building I just talked about? Definitely paid off. I started training, my client load increased dramatically and I was making more in half the time. I also knew it was time to set some boundaries with the families I was sitting for. I told them that I needed a minimum of a four hour commitment from them to make it worth my while. I was so over these “can you swing by while I run to the grocery store” gigs in the middle of the day that broke up my afternoon and prevented me from doing other, more productive things. I also told them no Saturday nights. If they needed a weekend sitter and wanted it to be me, it was going to be Friday, and that was that. You know what? They listened.
  1. Learn to prioritize. You can do everything, but not all at once. Pick ONE thing, do it, practice it and only then move onto the next. I used to pride myself in thinking I was the queen of multi-tasking. I reveled in [miraculously] being able to pull off a million things at once. Sometimes, at the cost of my sanity. Not good. Had I instead taken the time to focus on one thing at a time, the end result would have been so much better, and likely attained much sooner with much less stress, every time. Guaranteed.
  1. Prioritize YOU time. You are a priority. I use a planner to keep track of clients, meetings and social engagements, but make sure to reserve blocks of time each day for me: work-related stuff, grad school apps, social engagements (however few and far between) and of course, some R&R. Block time = my time. My planner is color-coded and blue = my time. If you provide a good service to people and they want to work with you, be it training or anything else, they will make your schedule work with theirs. Be possessive of your you time and don’t let others take that away from you. What you do in that time is up to you, but time for yourself to get stuff done is so important.
  1. Yoga. I can be an intense person (or maybe just high-strung lol) and I like intense exercise that makes you sweat. All reasons why I thought I hated yoga. That, and I don’t like to do things I’m not good at. I was required to take a yoga course in high school and dreaded it in the worst way. Lying on the mat, stretching, and being told to relax and let the tension flow from your body stressed me out in the worst way. Fast forward to this new life of mine and I thought it was time to give it another go. It’s something my body (and mind) needed so bad. So, a few months back, I started going to a local studio, by myself (NOTE: way out of my comfort zone—both yoga and not knowing anyone), on Sundays and…I’m hooked. It’s definitely not something I could do every day, or in place of the intense exercise, but like they say, variety is the spice of life.
  1. Leisure walks. As someone with all-or-nothing tendencies, it took me a while to adjust to a pace that fell somewhere in between rest and an all out sprint. My now 30-60 minute leisure walks used to be complete in 20 minutes (same loop) – I walked so fast! I’ve gotten pretty good at it and genuinely look forward to my walks everyday. Hints: (1) treadmill walking is boring, but can be made more tolerable with a big tumbler of coffee (AM only!) and a good podcast or something to listen to. Arguably the safer option if you’re alone and it’s after dark. Still, nature > inside, I think. (2) Walking with a friend who understands what leisurely means, with coffee or in flip-flops helps to slow you down. The first makes for good company, if you walk too fast with coffee you end up wearing it and if you walk too fast in flip-flops, you get blisters. *Speaks from experience.*
  1. Pedicures. I’ve abused my feet so much in the past, and ironically, didn’t get pedicures much back in the days of crazy cardio. I literally couldn’t rest long enough to let them dry sufficiently. Now, pedicures are one of my favorite rest day activities and happen…often. Or after a tough track workout. I’ll even bring a book with me to read in the chair. I do love people, but also need “me” time and sometimes just don’t want to be bothered. If pedicures aren’t your thing, or you’re a guy and are thinking “guys don’t get pedicures and I wouldn’t be caught dead in that chair” (false- I forced my Dad to get one with me…without polish, of course, and he loved it!), try a facial, massage, etc.
  1. Energy management. Energy is a finite resource and because we all have things in our daily lives that drain these stores (i.e. school, work, relationships, kids… parents, for that matter), it needs to be renewed. Restorative activities (i.e. leisure walking, yoga, family/friend time*) can help us to do so. Highly recommend The Power of Full Engagement by Jim Loehr and Tony Schwartz if you’re looking for more on this. *Be careful. This can also be an energy drain.
  1. It’s okay to have moments of doing nothing, so long as they’re offset by bouts of doing something.
  1. Tea & journaling. As I mentioned earlier, my sleep schedule through and immediately out of college was…not regular. I couldn’t fall asleep, stay asleep and had the worst nighttime anxiety. Yogi Bedtime Tea came recommended to me and I gave it a try, but quickly eliminated it from my nightly routine because it made me…relax ha. As weird as it sounds, I hated the calming effect that some external factor was having on me. The taste was a bit sweet for me, but that’s beside the point. Once I got over myself, I reintroduced a lavender and chamomile tea that has a similar effect and enjoy a big mug every night after dinner, in bed, with a book or my journal. Which brings me to journaling. I’ve said this before, but a year ago I would’ve told you this was dumb. But as you all know at this point, I have a lot of thoughts and my mind races. A lot. Writing things down has helped to alleviate this some. Sometimes I write with no intention of rereading it, more like a stream of consciousness. But it can be cool to look back and reflect on how things have changed. I started this when I first got into weights a year ago to help keep me accountable and have recently looked back at those entries. Got a good laugh, for sure. It’s crazy the difference a year makes! The cool thing with this is that there are no rules. You can write whatever you want.
  1. Power down and read. Last, but definitely not least. I LOVE reading, but in school didn’t have time to read much else than textbooks and for class. A school nerd, I love to learn so not having anything to study for in this last year left me, at times, bored and craving mental stimulation. Reading has, in many ways, satisfied that craving and given me perspective on an array of topics. Getting lost in a good book in bed at night also helps to calm my racing mind. I try to power down from all technology an hour before bed and don’t watch TV (other than sports…sometimes, the news but it’s usually more depressing than not). This also means that text alerts go off. If it’s that important, whoever it is will call and if not, the text will still be there in the morning.