Emily Miner

What To DO When You “Can’t”

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I’ve been getting a lot of emails from readers lately asking what to do when they “can’t,” most typically as it relates to fitness, nutrition and healthy living.

Here are a few examples:

  • “I’ve been following along on your Facebook page/IG/Twitter and I can’t keep up with your workout intensity.”
  • “I can’t afford the food that you can.”
  • “I don’t have the time, or the schedule that you do.”
  • “I’m injured and short duration, high intensity exercise is out.”

Have you ever spoken these words? *raises hand* Contrary to popular belief, which may have you thinking that there’s a scientific response to this question, or some sort of protocol to follow, my answer is actually quite simple: do what you CAN. Energy focused on what you cannot (also, who you are not) is energy wasted that could be put toward arguably more productive endeavors. And it all starts with a MINDSET shift.

Enough of the “I can’t’s” because, really, you can do or have whatever it is that you want. Instead, practice saying “I choose to/not to…” This shift in verbiage is subtle, but hugely empowering. Tell yourself you can, even when you don’t think you can. Fake it ’til you make it. Try it! Really works. 😉 Maybe your circumstance isn’t ideal, but it is what it is and doesn’t have to be perfect. In fact, f*ck perfect. You can always do better. Don’t let perfect be the enemy of good. #getbetter 

*Funny story: Back when I was first getting started on this post-grad journey, envisioning a life that I thought could only exist in my dreams, Jill Coleman of JillFit Physiques said to me: “Emily, you get to create your reality in every moment and with every thought, feeling and action.” Did I believe it? At the time, not really. *laughs* (I just recently rehired her as a biz coach for the second year in a row #bestofyou <- highly reco) Two years later, I know that she couldn’t have been more right. #selftrust

The outside really does begin on the inside so now that we’ve got [that] squared away, let’s chat fitness for a hot second. So what if you can’t keep up with me?! You’re not me! I am me and you are you. S’all good. As Theodore Roosevelt once said, “Comparison is the thief of joy.” If you can’t lift, for whatever reason, don’t. Can you walk, sprint, do yoga, spin (insert activity of choice here)? If so, great. Do that, and remember that ACTION will always trump inaction. Or maybe you can lift, but are new to the world of weights and feel incompetent. I get it. I’ve been there, too. But guess what? CONSISTENT practice over time e.g. weeks, months, years is the only way to get better in any/all that you do. To quote one of my biggest inspirations, Jade Teta of Metabolic Effect, “Don’t wish for easy. Easy is earned; not by hard work, but by hard falls. The falls are the stepping stones to success. They are required to learn and master.” #truthbomb

And because we can’t talk training without regard for our nutrition, I am going to touch on that for a quick minute. But first, I want to be clear on one thing: you do NOT need to shop at Whole Foods to live the “Fat Loss Lifestyle.” Fat loss really, truly happens anywhere. It all comes down to CHOICES; making the *better* choice when we can, choosing what we put into our mouths (and don’t). #noexcuses Buy organic when you can (prioritize if you have to with the “Dirty Dozen” and “Clean Fifteen”), but don’t stress if/when you can’t.

*If you say your budget is what’s holding you back, here are a few reminders/quick tips (more about this here):

  • Conventional broccoli will always trump the organic cookie
  • If you can’t buy fresh, buy frozen (e.g. fruits, veggies). Same thing, frozen fresh.
  • Buy in bulk.
  • “Ritualize don’t habitualize” (a la Dr. Jillian Teta) meals out to save money. Prep food at home and save big time.
  • Quality food and medical bills both cost. Ask yourself where you’d rather spend your dollars.

Like with anything, you choose where you spend both your time and money. If your health and wellness are a priority, you’ll both make the time and allocate for it in your budget. Do your ACTIONS align with your INTENTIONS? If not, it may be time to reevaluate your priorities. And remember: do your best because your best is all you can do.

If you’re still struggling in the realms of fitness, nutrition, mindset and healthy lifestyle, registration for SimplyFit Coaching Club is still open, but until 9 p.m. Sunday, Jan 4th ONLY! All the deets here. Questions? Let me know on my Facebook page or email me. :)

#FatLossFoodie Grocery Haul: What’s In My Cart & Pantry Staples

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Hiyo! Writing to you from my couch, munching on protein bar #2 on the day, cut into little pieces (because: #bitesized), because I really need, but don’t want to do a major grocery haul. And so, because I get so many questions from all of you as to what I eat on the day-to-day, I figured I’d write up a quick post instead of checking said item off the to-do.

Let me preface this by saying that, as always, what works for me may not work for you. Personally, I would rather make a few smaller trips throughout the week than a single major shop but 1) it’s convenient *enough* for me to do so and 2) I secretly love grocery shopping! Anyhow, I highly recommend keeping a running list to avoid forgetting something, and also, to stay on budget. My list is organized according to the following categories so as to minimize shop time by facilitating efficient navigation of the store. Please note that I do not buy all of these things every week, but typically always have them on hand.

Feel free to print this off for a quick grab n’ go. Ready, set, #legooo!

PROTEIN

  • Eggs
  • Egg whites
  • Lean ground turkey
  • Rotisserie chicken (a great convenience option)
  • Grass-fed ground beef or bison
  • Canned wild salmon
  • Keta Salmon

 

PRODUCE

Veggies

  • Kale (and these kale chips!)
  • Broccoli/broccolini or cauliflower (<- I’ve been loving this roasted!)
  • Asparagus (try it grilled!)

Starch

  • Sweet potatoes
  • Berries (but, a lower sweet fruit)

 Fats

  • Avocado

 

ON-THE-GO (*remember: preparedness NOT willpower is the key to resisting temptation 😉 )

  • Protein bars (I have been loving Quest Nutrition, new-to-me KillCliff and also, Biotrust protein cookies)
  • Protein powder (I try to switch it up, but typically a plant protein- I like Vega and PlantFusion; occasionally something else.)

[NOTE: I typically order these offline.]

 

MISCELLANEOUS (but necessary… so SO necessary)

  • Nuttzo (<- This stuff? SO good. I was just recently introduced, but man was I missing out!)
  • Cacao powder
  • Coconut oil
  • Stevia/truvia
  • GF oats
  • Unsweetened almond milk
  • Organic coffee
  • Green tea
  • Black pepper
  • Sea salt
  • Cinnamon
  • Apple cider vinegar
  • Balsamic vinegar
  • Low-sodium salsa
  • Lemons

What is the one thing that makes it into your cart (or buggy, here in the South) on the reg, or that we could always find in your pantry? Anything I’ve got to try? Let me know on my Facebook page! :)

And if a grocery haul is on your to-do this weekend, would love for you to post pics of your cart (or fridge) there or on Instagram and tag me @emilynminer.

 

Recipe: Deconstructed Taco Salad

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This is one of my dinner go-to’s, especially during the week when I am late getting in, ravenous and the last thing I want to do is cook. It is easy to prep, very healthy and easily modified according to taste preferences (or, so that you do not get bored if you eat it 4x/week like I sometimes do!). Enjoy! :)

 

picstitch 

Ingredients

Salad

Baby spinach

Bell pepper 

Onion 

Cilantro

Protein of choice (I like lean ground turkey, chicken breast, ground beef and bison)

Dressing

2 TB Salsa, low-sodium (I love spicy so I go for HOT!)

Juice of 1/2 a lime

Garnish (optional)

1/4 Avocado

Dollop of plain Greek yogurt

Directions

I chop most of all my salads with this. Well-worth the $25 investment. Go “Add to Cart” now (you will thank me later). Add greens to bowl. Chop to desired level of shredded-ness Add pepper, onion and protein if you are not using ground meat (if using ground meat, adding it now will pulverize it to mush… thank you, no) and chop some more. Transfer to serving bowl, then add a few TB of salsa and lime juice. Garnish optional. The ‘cado is yum, but the yogurt does not sit too well with my belly (though delish!) and so I only have it in moderation, on occasion. 

If you try it, let me know what you think. Do you make something similar? Let me know on my Facebook page!

 

What I Eat: A Day In The Life

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I have been hesitant to write this post, but a lot of you have been asking: “Do you eat? What do you eat? Do you really eat as much as you say you do?” My response? Yes, anything but not everything and yes.  

Below you will find a day’s worth of [my] eats on a typical day. Please bear in mind that what works for me might NOT work for you. I would NOT recommend hopping on this ‘plan’ just because it’s my plan expecting to look like me overnight. My activity level is very high. My workouts aside, I run around town training and teaching All. Day. Long. This means the only time I am not on my feet is when I am sleeping or studying. Moreover, I am CONSISTENT with both my nutrition and my workouts: 90% tight 100% of the time. That 10% wiggle room is not necessarily illustrated on this particular day but rest assured, it happens. It keeps me sane, on track and is not something I stress about in the least. So basically, I am burning up a whole lot of calories (energy) that need to be replenished to balance blood sugar levels, which helps to control compensatory eating reactions that influence our body’s biofeedback signals like hunger, energy and cravings, or “HEC” like they say at Metabolic Effect. 

[NOTE: I eat significantly less on the weekends. I usually do not work then and because my activity level is lower, my hunger naturally down-regulates. And, I enjoy the break from having to eat all of the time.]

Without further adieu, here is a typical day’s worth of eats in the life of me! Picture-less post, I know, but I wanted to get this up. Perhaps I will include a wordless “What I Eat” post in a later blog. If that is something you would like to see, let me know on my Facebook page.

4:00 a.m. Giant mug of black coffee and overnight oatmeal OR hot oat bran with protein

10:30 a.m. Protein bar, handful of almonds if I am still hungry

1:00 p.m. BAS and giant mug of green tea with stevia

4:30 p.m. Protein bar OR protein shake OR if I am home, I will do tuna or chicken and veggies or protein “pudding”

8:00 p.m. Usually another BAS (Shell-less Taco Salad is my go-to— *RECIPE*, coming soon!) OR roasted vegetables with protein (<— almost always chicken or ground turkey) 

- I drink plain water (averaging ~4L) and black coffee throughout the day, and usually save my wine for the weekends.

As you can see, there are a lot of convenience options in my every day. Ideal? Maybe not, but for right now it is what works for me. It is what sustains me. This ‘plan’ keeps both my hunger and energy in check and my cravings at bay. It satiates me and I never feel deprived. 

Thoughts? Questions? What does a typical day of eating look like for you? Let me know on my Facebook page!

#FitFun Friday (+ a workout)

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Though I happen to be of the camp that thinks all, or at least most, fitness is fun, we cannot lose sight of the fact that “fun” exercise is not always synonymous with EFFICIENT exercise. Let me explain, using a few scenarios to illustrate.

SCENARIO #1:

Emily is a #cardiocrazy and group exercise junkie. She starts off her morning with an hour of steady-state cardio on the treadmill. Been there? *raises hand* She then makes her way into an hour-long Zumba class (for the record, this would never happen… Zumba I do not 😉 ) and caps off the morning with an hour of yoga because she knows it is good for her (this would happen ha #meatheadyogi). She burned up a ton of calories, incorporated some restorative exercise, which is “good,” but heads home only to dive head-first into a bag of pretzels to satisfy her raging hunger… er, is it cravings? Oh. And she may be back tonight for a spin class, schedule-permitting.

> In short, Emily has been at the gym WAY. TOO. LONG. Unless you are a professional athlete or fitness competitor whose job it is to stay in shape, there is no reason you need to be exercising for hours each day. For one, it is excessive. And, just think of how much else you could accomplish if you streamlined your workout routine so that you are in, out and done in less than an hour. QT with the fam? Friends? Work? Relax? Sign me up!

SCENARIO #2:

Fast-forward six months and Emily has undergone what I like to call #cardiorehab. While [steady-state] dates with the treadmill still happen, they are far less frequent and used strategically within her weekly exercise plan. She has learned the value in lifting heavy weights, that intensity NOT duration is what drives results in the gym and that the caloric model of metabolism explains only part of the equation. [That is, sustainable fat loss requires both caloric deficit AND hormonal balance, the latter of which is often overlooked in talking about diet and exercise. How many of you have heard someone say to someone trying to lose weight, “just exercise more and eat less?” Using exercise as the primary tool for weight loss creates a slippery slope when really, nutrition is what gets sustainable fat loss over time.]

With this knowledge, Emily has learned (and continues to practice) to prioritize short-duration, high-intensity workouts over those that are longer in duration and more moderate in intensity. In other words, the “fun” exercise (i.e. yoga, group ex, running) serves to complement NOT replace the heavier lifts and sprint workouts (i.e. HIIT cardio). By maximizing calorie-burn both during and after the workout (up to 24-48 hours?!), THIS is efficient exercise; and exercise that need be fueled by more than that which constitutes the carbatarian diet. <- That, I was.

**It is worth mentioning here that there is nothing inherently wrong with steady-state cardio, group fitness classes and/or restorative exercise. In fact, each can have a place in a balanced lifestyle, if you *choose.* But, IF fat loss is your primary goal, these options do NOT give you the most bang for your proverbial buck. 

#FitFun Friday [No-Equipment Required] Workout #1:

Perform a five to ten-minute dynamic warm-up, then set your clock for 30-45 minutes. Moving directly from one exercise into the next, push hard then rest until you can push hard again. If you get to the bottom, work your way back up (starting with 10 reps). As always, be safe, modify as needed and make sure to get a quick stretch or leisure walk, time-permitting. See how far you get, record it and try to beat it next time!

*REMEMBER: Quality rest leads to quality work and quality work leads to quality rest. #legooo

100 situps

90 jumping jacks

80 air squats

70 step-ups (do NOT alternate; if you don’t have a platform and risers, use a bench, a chair, a half-wall)

60 lunges (alternate)

50 push-ups

40 crunches

30 ice skaters

20 lateral lunges (do NOT alternate)

10 burpees

If you try it, let me know what you think on my Facebook page!

Are you doing hours of exercise and still look exactly the same? I know I was. If you are ready for a change, and are interested in learning more about hormonal fat loss exercise and nutrition, be on the lookout for my 8-Week #CardioRehab program, COMING SOON!

 

What Would You Do For A Protein-Packed Klondike Bar?

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It is not often that you will find me in Wally-world, but I was on the hunt for cinnamon (to make zucchini bread) and did not want to drive halfway across town to Whole Foods even though their cinnamon is out-of-this-world good. And Target was out. And because there is a WalMart literally walking distance from my house, that was the next most logical decision. *NOTE: There is nothing wrong with WalMart. They offer some great staples at competitive prices, but I stay away moreso for [some of] the crowd that it draws as I am usually by myself, without security and easily overwhelmed. Seriously, I am a walking case of environmental ADD (<- self-diagnosis).

Wandering the aisles like a lost soul, I overheard the following exchange between a parent and child busy loading their cart with some pre-packaged breakfast pastry, among other things, who’s Elmer’s glue-looking frosting saturated the sponge-like food item? *gag* Both were significantly overweight. The school-aged boy, probably old enough to have learned the nutrition basics there, turned to his mom and asked, “So what exactly is our protein?” I think my jaw dropped when his mother open hers to respond: “There’s milk in the Klondike bars and dairy has protein.“ Nooooo! WTF?! Klondike bars are also loooooaded with sugar (=carb). Not to mention the number of people walking around with dairy sensitivities that don’t even know it.  

But THIS. What gets me fired up (and is super scary) is that this is their normal, their every day. Either these people have not been taught, or the lesson was taught but the message not explicit enough. And then, these people are teaching their children… the wrong things! Their children who are smart enough to ask these questions in the first place. Remember, knowledge without implementation is meaningless. Kids learn through observation and will follow the lead of their role models (e.g. parents). But when those role models aren’t leading by example, the kids will follow suit. 

And this, my friends, is my charge in the world. I was put on this Earth to restore health to a society plagued by ill-health. To educate. To lead, by example, and to make what seems unattainable, attainable. To meet people where they’re at. To teach that exercise can be efficient, nutrition sustainable and that wellness extends far beyond the latter two realms. So many of the health issues we face are largely preventable. Life doesn’t have to (and shouldn’t, IMO) be lived as a gym-rat, or a clean eater that lives out of Tupperware. But regaining one’s health through diet and exercise as medicine is hugely empowering. And to empower the individual is key in affecting behavior modification.

I want to follow this up by saying that, although I choose to fuel my body with foods that make me feel good both while I am eating them AND after, I judge no one for what they are (or are not) eating. That is a *choice* that is up to the individual to make, and I respect that.

>>Side note: When stopped in the grocery store by people I know, you would not believe the “Don’t look in my cart” ‘s that I often get. Cra, right?! Helloooo people… I am human, too, and practice a 90/10 rule when it comes to my nutrition. I eat clean, whatever that means, but I give myself some wiggle room.

*FUN FACT: In case you didn’t know, one of my most favorite foods is nachos. Fully-loaded. ha #moderation365

Do you feel “stuck” in your health/wellness journey? Don’t know where to start? Head on over to my Facebook page and let me know your #1 BIGGEST struggle! Or, if you’ve already achieved that balance in your life that so many people are after, let me know what gets you fired up most. What are you most passionate about? Are you living it?

 

Spring Cleaning, Kitchen Edition: How To Prep For Your Healthiest Summer Yet

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As featured in the May 2014 issue of BossFit Magazine.

Not uncommon is it to purge old clothes between seasons, toss expired OTCs and prescriptions from the medicine cabinet, but when it comes to spring cleaning, we may be neglecting the one area in need of it most: the kitchen. Specifically, let’s focus on four areas: the pantry, the freezer, the refrigerator and the spice rack.

First, we’ll want to empty the contents of each space. Time to clean! Choose all-natural [cleaning] agents like water and vinegar over abrasive, often toxic household products. Toss anything that’s expired then group like items together to take inventory. Next to go is the junk. Think highly-processed, calorie-laden, nutrient-void foods whose ingredient lists are long and not easily pronounced. Anything that’s been opened and/or unused for more than six months? In the trash. In the pantry, this may include cereals, sugary breakfast bars, pre-packaged snacks, flours/meals, nuts, seeds and oils. Condiments are easily pushed to the back of the fridge, as are single-serve leftovers in the freezer. The spice rack is your last stop before the restock. Spices and dry rubs take meals from bland to bold in seconds, but lose their fragrance over time.

Now that you’ve weeded out, it’s time to refresh your supply with real, whole foods. Remember: the key to resisting temptation is preparedness, not willpower. Make a list prior to your grocery haul to avoid impulse buys, forgetting what you really need and overbuying what you don’t. This will also help you stick to a budget. NOTE: Real, whole foods can get expensive, yes, but consider it an investment in your long-term health. I’d rather spend my money on quality foods than on medical bills, no?

Now, what to restock with?

My pantry staples include old-fashioned oatmeal/oat bran, brown rice, canned pumpkin, unsweetened applesauce, raw or dry roasted nuts, all-natural peanut and/or almond butter, coconut oil, olive oil, balsamic and apple cider vinegars, low-sodium salsa, no salt added canned tuna or chicken, protein powder, sugar alternatives (e.g. stevia, xylitol, erythritol), almond meal, coconut flour, shelf-stable almond milk or coconut milk, tea, coffee and waistline friendly snacks for on-the-go (e.g. protein bars).

Stock your fridge with loads of fresh produce, lean proteins and low-fat, organic, if possible, dairy products (if you can tolerate, of course). Frozen produce is just that: frozen fresh. It’s convenient and helps cut down on waste. Take advantage of local farmer’s markets to stock up on locally-grown fruits and vegetables, and locally-raised eggs and meats, the latter of which can be frozen fresh. Farmer’s market or not, know your food source!

Spices are cheapest bought in bulk. I buy in small quantities, store in labeled glass jars and re-buy as needed, but completely refresh my supply every six months. Spices add a flavor punch to your food without impacting your clean eating efforts, and dry rubs are great for summer grilling.

Now that you’ve restocked, practice dating non-perishables as you open them (they’re not non-perishable forever) and stay mindful of sell by, use by and expiration dates, discarding accordingly.

When was the last time you cleaned out your pantry, or looked to the back of your refrigerator? What are some of your food staples? Let me know in the comments below!

 

Eating Healthy On The Road: A How-To

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As featured in the April 2014 issue of BossFit Magazine.

Whether your job has you on-the-go weekly or on a more occasional basis, life on the road can be stressful.

Chronically high stress can lead to catecholamine resistance and catecholamines are one of two major fat-burning gas pedals of the metabolism. And so while stress may not have calories, its effects have been clearly established as a detriment to our fat loss efforts.

My Top 5 tips for healthy travel:

  1. Move early. With work to do, flights to catch and dinner meetings running late, your end time is unknown. Instead, set your alarm 30-minutes early and get moving! Take advantage of hotel amenities and get a quick lift in at the gym or a leisure walk on the treadmill. Or, complete a 20-minute bodyweight circuit in the comfort of your own room. If you find yourself in a pedestrian-friendly city, walk to a local coffee shop for your morning cup. 
  2. Stay hydrated. Not only does it keep us hydrated, but water helps balance our fluids and prevents feelings of hunger between meals. Sodium and alcohol cause water retention and dining out, our intake of both is likely to be higher than at home. But the more [water] we drink, the more we shed. Be intentional. The pipeline of coffee being dripped into conference rooms doesn’t help either due to the mild diuretic effects of caffeine. Alternate with water every other cup. A workaround to airport security? Carry a reusable bottle with you and refill on the other side. 
  3. Prioritize protein. The most filling of the macronutrients, protein has little impact on fat storing hormones and can help speed the metabolism. Its slow digestion helps to control cravings and balance blood sugar, preventing insulin spikes that can lead to fat storage. Comprised of amino acids, protein spares lean muscle so that the body burns fat for energy. It, too, can be used by the body for energy. Muscle is a major determinant of basal metabolic rate, which accounts for over two-thirds of calories burned at rest, and so maintaining it results in less rebound weight gain. Aim for protein at every meal. 
  4. Be prepared. Time-permitting, prep travel-friendly snacks at home. Alternately, stock up upon your arrival using the Metabolic Effect Label Rule for anything with a label: total carbohydrate – fiber – sugar alcohols – protein should be <10, negative numbers are best. A few of my favorites? Protein bars, almonds, fruit, jerky, protein powder and sugar-free gum. If you have access to a mini-fridge, veggies, hard-boiled eggs, pre-cooked chicken breasts and plain Greek yogurt are quick and easy. Have something with youat all times. Do not resort to the hotel mini-bar: the in-room vending convenience that is anything but for your wallet and waistline. Hit up room service, or a hotel restaurant. 
  5. The breakfast buffet (trap). Choose fat over carbohydrate, but not both. The combination is an atomic bomb for fat storage. Think egg white omelet with fibrous veggies and breakfast meat, or a serving of oatmeal with scrambled egg whites or protein powder. Prioritizing a protein-packed breakfast keeps hunger, energy and cravings balanced, which will set you up for success by enabling you to make better choices throughout the day. 

What’s your biggest obstacle to staying healthy on the road? Let me know in the comments below!


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.