TEMPTATIONS: Out of Sight, Out of Mind

Written By Jennifer Fuller

 

We all try eating better and eating less, but we always seem to feel like we’re fighting a battle we will never win! You see doughnuts as soon as you walk in the office, Your spouse wants a big dinner, and friends have missed you and want to catch up on nothing other than, yep you guessed it — ICE CREAM. How can you resist these temptations when you’re constantly surrounded by them? Let’s break it down.

We all have our temptations, and lord knows we try every way possible to avoid them. Temptations are like children tugging at your pant leg, begging for attention, searching for a home. And who can say no to that face?! We are all far from perfect, but why not engage our creative side and find ways to filter our temptations in a more healthy way? I found of a few ways I have been able to enjoy my temptations without the fear of gaining weight or the guilt!

We all love snacking, so why not bring your own? That doughnut will sound less appealing to a full belly. Stock up your desk with some nutritious snacks that are sure to get you through the day without that sugar filled doughnut. Save the love for what counts! When food is free and at your disposal, we tend to overeat. If we make a conscious choice to save those calories for what we love to eat, your body will thank you.

Who loves happy hour? I know I do! But alcohol as we all know makes us want to eat more. Try to avoid the temptation of a high calorie special, it will be worth the extra $1!

Ever tried cutting something out of your diet and finding out 2 weeks later you’re eating more of it than ever before? Yeah I’ve been there. Brownies and ice cream — Umm YUM! But I found out that eating it in moderation is the best idea ever! You still get the satisfaction, but without the guilt! I don’t know of a single person who doesn’t love ice cream (unless your lactose intolerant, which for that I am sorry). So it’s easy to make ice cream or other devilish delights common ground for a quick catch-up session. But why not go play a game of tennis? Go for a stroll at the nearest park? Play a game of pick-up basketball? If you are as committed to an activity as you are for your love of food, you could do some amazing things to your body and entire sense of life!

A lot of us find ourselves missing out on time with our kids and so we think, how can I prepare a healthy meal without sacrificing time with my family? Turns out you can do BOTH! Get the kids involved in your cooking time! Kids love being involved. They will do anything to be at eye level with you, prepping food just like mommy or daddy. Having them involved will also increase their chances of being interested in a healthy option for their packed lunch at school, or will choose an apple over a brownie for a mid-day snack!

Extreme Transformation, Exceptional Progress!

It has been almost a month since Sarah and I started the Extreme Transformation Program.  We set some big goals because I know she can achieve every single one.  Goals to lose weight, start running again, wiggle her toes on the beach in confidence, feel great about her body.  I hate the scale, I’ll be honest.  Too many of us define ourselves and our progress by this single reading (which fluctuates even by thinking about eating that piece of chocolate, right?)  So, as a trainer, I use this number sparingly because there are so many other things to measure when it comes to our health.

One of the toughest parts about starting a weight loss program is not seeing results as quick as we want- especially when we do it the healthy way vs. a crash-course or starvation diet.   I hear this all the time from my clients and they often give up just before the results come.  It’s takes time and patience.  I say this because Sarah and I had to talk through this frustration last week.

When it comes to weight loss, you need a good mix of both cardio and strength training to maximize results.  Cardio workouts, such as running, spinning or boxing will burn a ton of calories during the workout itself, depending on how intense the session is.  Strength training burns less calories during the actual session but fires up your “after burn” post workout so you continue to burn more calories the rest of the day.  And by no means does lifting weights make you bulky.  It takes a ton of energy for your body to add muscle. During the initial stages of any kind of intense training, especially one you’re not used to, your body releases excess amounts of the hormone cortisol, which causes your body to retain water. Some people think this means they are bulking up when, in reality, it’s just the body adapting to the training. It happens whether you are trying to gain or lose weight and has nothing to do with gaining actual muscle mass. Once your body adapts to the new training, the cortisol release ceases and your body flushes the excess water.  And then you start to look slammin!

The key to weight loss is to change your metabolism. While it’s easier to alter your metabolism through weight training than cardio, both will do it if the workouts are well designed. The word you’re looking for to make this happen is intensity. By that, I mean you need to force your body to work in the anaerobic realm. Because your body depends on air to live, forcing it beyond its ability to breathe causes it to release performance-enhancing hormones to survive. When done consistently, these hormones change your metabolism.

So, when the numbers on the scale are not changing, don’t you dare give up.  Remember that there are a lot of things going on inside your body to prep for this big moment.  Let your clothing, not the scale, be your guide, especially if you’re exercising; muscle is more dense than fat, so if you’re exercising a lot, the numbers may stay the same while you find you need to tighten your belt a notch. If you follow a sensible and consistent weight-loss regimen, you will probably begin to see some results in a couple of weeks — no matter how small, let them be the motivation you need to keep going.

When Sarah began, she was not jogging at all, could only do 10 push-ups and a 15 second plank in the TRX.  Now, she is training for a 5K in September (doing a 4 minute/2 minute interval jogging program for 45 minutes, 3x per week), 20 push-ups and a 1 minute plank in the TRX.  And she has one proud trainer by her side!

Don’t let a number define you-be active, be healthy, be happy.