How to Be Successful with Your New Years Resolutions!

Yes, you will make one. You will declare your 2015 New Years resolution while toasting your friends and family tonight, and you know what most resolutions are about? Getting healthy and making more money!

Well, I can help you with both - and here are some tips on how to be successful with your New Years resolutions so you don't end up with the same ones as last year (and the year before and the year before!)

1). Set realistic goals: If you know you want to lose weight, set a realistic goal with a REAL deadline. Lets say 20 pounds in 3 months. If you have more to lose, then reset that goal after the first 3 months. If you have 50 pounds to lose, don't say "I'll lose 50 pounds by next year" because if you are at all like me, you are a procrastinator, and you will always start "tomorrow", which never really comes.

2).Write it down: and look at it everyday! If you don't write it down, its not real. If you don't see it every day, you have no reminder of what your resolution is all about. Make it an annoying reminder of what you SAID you were going to do until you do it. Be truthful to your word and tell others! Let your friends and family help hold you accountable!

3) Create a plan: A goal without a plan is just a wish. When you write your goals down and set a deadline, come up with the strategy for getting there. If you are not sure how or where to start, ask for help! Whether this is a financial goal or health related, find a professional who can sit down with you to develop the plan and hit your realistic goals.

4) Do you REALLY want to do this?:  Don't set a frivolous goal that really means nothing to you. Do you want to make more money? Why? Do you have a specific reason -ie: pay off credit card debt, or go on vacation - or do you just want more money?  Is this YOUR goal or someone else? Is your boyfriend or mother hinting (or even) nagging you to lose weight? YOU have to want to hit your goal and keep that resolution - you cannot do it for someone else.

5). Don't Give Up!: So what if on January 15 you've already fallen off the wagon! The year isn't wasted. Look at the resolution you put on paper, refer back to the plan and get it done. Don't beat yourself up about it, just pick up where you left off and start again. Ask for help if you need it, but don't just give up.

So go out there and make your resolutions, but be smart and realistic about it so you won't have to make the same one next year!  Have a SAFE, HEALTHY and HAPPY New Year!

 

 

Friday's Food Tips - The Importance of Meal Prep

Every time I mention “meal prep” to people they look at me like I have five heads. Meal prep, what does that mean?  If you are in the fitness industry, you know exactly what that means – its preparing food/meals in advance for the week.

Gut reaction from clients: I don’t have time to do that!  I have 3.5 kids, 2 dogs, a husband, work, laundry, recitals, ball games ….I don’t have time to meal prep too! 

But you eat, right?  You still have to make breakfast/lunch/dinner, right? So here’s some info on WHY you should do a “meal prep” session, and some tips on making it simple(er).

So what is meal prep?

Most of the clients I work with both in personal training and on The Challenge have one major goal in mind – lose weight. There are various reasons and motivating factors as to why, which vary from person to person.  And many of them, as well as many of you reading this, struggle with what to eat. For those of you on The Challenge, 2-3 meals a day are covered with either your favorite Vi-Shake (www.recipes.vi.com) or Vi-Crunch cereal (www.crunch.vi.com), but what the heck else are you supposed to eat?

Do you often stand in front of the refrigerator gazing into what seems like the abyss and say “What’s for dinner? Ugh, I need something healthy… I have a goal… it can’t be high in calories… but I don’t feel like cooking… but I need something… I’ll just order Chinese food”. Sound familiar?

Well, this is where meal prep comes into play. No it doesn’t have to be a daunting task; no you don’t have to eat salads every meal. If you do meal prep in the beginning of the week, your lunches and dinners can be taken care of in about 20-30 minutes – for the week!

So meal prep is simply cooking a few meals all at once, storing them in Tupperware or other containers for easy re-heat or eating for the week.  Like I said, it does NOT have to take a long time and it can be fun! What do most people, especially busy moms, need?  Healthy, fast, food! What’s faster and healthier, (and cost effective) than good food you cook yourself?!

Here are a few tips and key things to keep in mind when doing meal prep:

1)      What to include in a lunch or dinner prepared meal:  

You want protein, carbs and good fat at each meal:

*Protein - 4-6 oz. (for example: chicken, fish, turkey, lean red meat)

*Veggies – Have 1-2 cups of green leafy veggies; can’t go too overboard on this!

*Starchy vegetable (for example: sweet potato) or some kind of grain, like a brown rice or quinoa (less than half cup)

*Optional/maybes: avocado or almonds (if no other fats used in the cooking of the protein or veggies)

 

2) When to do meal prep:

Set aside approximately 1-1.5 hours to do your meal prep in the beginning of the week. I do mine on Sunday or Monday afternoons. Sundays may work for you if you have someone who can watch the kids while you cook and clean up or maybe later after they go to bed.  I KNOW, I KNOW, you’re tired. But if you take the 1.5 hours once a week, you will save time and money in the long run by preparing your meals in advance. It’s a proven concept AND it takes the guess work out of what you can have that’s “healthy”.

3) How to cook Foods for Meal Prep (Source: http://www.leanitup.com/meal-planning-flash-quickly-effectively-prep-healthy-fat-burning-muscle-building-meals/):

*To keep it simple, Bake, broil or grill proteins instead of frying/sautéing.

*Bake sweet potatoes instead of frying or roasting them in tons of oil.

*Steam (or grill) vegetables to maintain their nutrient content as opposed to boiling.

*Use dried or fresh herbs and spices to lower fat and salt content of dishes.

*Sautee vegetables lightly in coconut oil instead of frying to blast fat and up your metabolism.

*When all else fails, eat your veggies raw!

*Braise tough cuts of meat in broth for a few hours for tender protein. Use a crockpot or slow cooker to facilitate this process.

*Use low sodium broth when cooking rice, pasta, quinoa or other grains for added flavor.

*Steam squash and pull it apart gently with a fork to replace traditional pasta for a gluten-free or paleo alternative.

*Marinate meats (and even veggies) before grilling for extra flavor.

*Mix fresh herbs like parsley, cilantro, garlic, and even grated carrots and zucchini into ground meat dishes for succulent and moist proteins.

*Get in the habit of including spinach, arugula, kale, or any other green as a base.

 

4) Not sure what items you’ll need for preparing and storing your food? Before you start any meal prep session consider these essentials (Source: http://www.leanitup.com/meal-planning-flash-quickly-effectively-prep-healthy-fat-burning-muscle-building-meals/):

*LOTS of plastic containers — Plastic containers (e.g. Tupperware) are probably the easiest way to store and transport your meals. With plastic containers you can easily take food from fridge to microwave to meal time in a few minutes. The convenience of plastic containers is honestly why meal prepping for the week has become such a practical strategy for eating right and staying on track.

 

*Cooler — Some health and fitness enthusiasts advocate keeping your meals in a cooler so that they stay fresh until you’re ready to eat. This is obviously an optional piece of equipment. If you work at an office chances are you have access to a fridge where you can store your food, but if you’re on the road a lot, a cooler might be a great option for you. Know your lifestyle and what works for you.

 

*Crock pot or Slow cooker — If you work long hours or have a busy schedule, a crock pot is definitely a must-have for your kitchen. In the mornings before work you can easily put chicken, beef, or your favorite protein in the pot with a low-calorie liquid (think low sodium chicken broth) for an awesome braise that will be ready by the time you come home. Search the internet and you’ll find thousands of recipes for really innovative meals that are clean and lean.

 

*Rice Cooker — Who wants to stand in front of a pot of water as you wait for it to boil? Rice cookers are another fairly inexpensive tool to cook rice that requires minimal effort to operate. Like the crock pot you can easily put brown rice or quinoa in a rice cooker with water, salt, and other spices/herbs. When you come home from work, simply turn your rice cooker on and within 30-60 minutes you should have fluffy and perfectly cooked rice. Bonus points if you cook your protein in the crock pot and your starch in the rice cooker!

 

*Oven safe pans and dishes — When I first started doing meal prep, I ate A LOT of baked chicken breast. For me and many “clean eaters”, boneless skinless chicken breasts are a dietary staple. Baking is one of the easiest (and tastiest) ways to enjoy it. Remember that oven-safe pans are also great for foods other than chicken. You can bake other proteins, veggies, or even whole-grain casseroles and fibrous starches.

 

For those of you who still seem somewhat overwhelmed about planning meals for the week, ease your mind with these no-nonsense tips and tricks:

 

*Start small — You don’t need to plan every single meal for every single day of the entire week. If cooking and storing that much food seems crazy start on a smaller scale. Start with lunches for the work week; that’s only five meals compared to the twenty-one plus you could be preparing. You can handle five right?

 

*Plan ahead — Know what you’re going to eat and make before you even start cooking. There’s (almost) nothing worse than when you are in the middle of a meal prep session only to find that you’re missing an important ingredient. Bottom line, figure out what you’re going to eat that week and what basic meals you’re going to rotate around. Write down the ingredients and the amounts if you need to before going grocery shopping.

 

*Cook in bulk — If you’re making chicken for four lunches and three dinners that week, cook them in the same pan. You can easily season them after they’re cooked for two totally different flavor profiles. The same goes for starches. If you know that you’re going to be consuming eight meals that each include ½ a cup of rice, cook all four cups at once. Make a HUGE batch of chili or stew in the crock pot for the entire week. You’ll save time, energy, and money!

 

*Get creative — Sick of chicken and broccoli every night? Try substituting beef! Instead of always eating pork and quinoa, try adding cilantro, bean sprouts, and snow peas for an Asian inspired stir fry. With all the different proteins, carbs and veggies you’re preparing, there are a ton of different combinations you can make to keep you from getting bored (and maintain a variety of nutrients in your diet). Challenge yourself to see how many different meals you can make with only a handful of ingredients.

 

 

Don’t let the idea of time and a messy kitchen overwhelm you. It takes some time to get into a routine, but once you start staying on track with your goals is much easier!  

Wednesday's Wisdom - Surviving the Holidays

Okay so you survived Thanksgiving, phew! Whether you gained weight or not, or worked out or not is no big deal; the holiday is over and now we move forward. But how do we survive the next 30 days, with all the holiday parties, Christmas shopping, family gatherings and of course, New Years Eve?  New Year’s Eve – the day when all our New Year’s resolutions get planned with the best of intentions and the top two being: 1) Lose weight and 2) make more money or get out of debt.

But why wait? Why are you going to mentally stress and suffer through the next 30 days worrying about doing these two things beginning January 2? Here are some tips to help you at home when you can’t make it to the gym, need to figure out how to stretch that Christmas bonus and basically how to de-stress during the holidays.

Read more…

I know you don’t have enough time to get it all done. You’re a busy working parent, or stressed out twenty-something who NOW also has to play Santa, deep clean the house for family gatherings, decorate the house, hit the company holiday parties and of course bake cookies… and then try not to eat them because you still have the New Year’s Eve little black dress to fit into!

So in order to stay on track with your goals, here are my helpful tips for surviving the next 30 days – no need to wait until January 2 to begin or restart:

1)      Seriously it’s time to jump on The Challenge, order today! If you want a FREE sample of the Vi-Shake mix or Vi-Crunch cereal, just email me at drink2shakes@gmail.com with your name and address and I’ll mail you one right away! It’s simple, easy fast food. Lose 10 lbs. and donate healthy meals to kids. It REALLY is that simple. During your busy day, have a shake for breakfast to get you going, maybe one for lunch, and then eat a regular dinner. Think you can handle that?

Visit www.Drink2Shakes.com for more info.

2)      Be sure to “like” the My Transformation Training page on Facebook (https://www.facebook.com/BodyByViChallengeCT)) for weekly workouts over the next few weeks. These will all be at home workouts that you can do in 20 minutes or so in the morning or at night. Simple and easy, yet effective! In addition, here are my top 10 favorite at home exercises:

·         Air Squats

·         Hand Release Pushups

·         Plank

·         Tricep Dips

·         Burpees

·         Jump Squats

·         Alternating, walking or jumping lunges

·         Mountain Climbers

·         Supermans

·         Russian Twists

You can mix these up or do all 10 in a circuit fashion (for example: 10 of each for four rounds), but definitely keep an eye on the Facebook page for more workouts!

3)      To save some cash look for deals online! In the past 8+ years, I have not stepped foot in a mall for holiday shopping. I am the queen of finding coupons and deals online for shopping with a lot less headache!  But you do have to start early in the month to make sure you get your deliveries on time!

4)      While attending holiday parties, be sure to eat BEFORE you go to the party. Have a small snack or a Vi-Shake so you eat healthier at home and not binge on the holiday treats all night long.

5)      Don’t feel guilty and stress. Stress hinders weight loss and makes for a bad day. If you over indulge or don’t work out, just accept it, forgive yourself and move on. Get back on track the next day.

If you want a custom at home workout package, give me a call!  I am more than happy to put together a plan for you for holiday survival!  (Package pricing ranges from $25-$100 per program). 

 

Wednesday's Wisdom - Don't Let Family Guilt Trips Derail You

We have goals. We have a plan. We have our meals prepped and workouts scheduled and then ...we tell others about it on Thanksgiving day and it all goes to sh*t, right?

With one of the biggest holidays of the year taking place tomorrow, many of you have already told me that it’s going to be hard to say "no".  You don't want to disappoint your mother-in-law because she's going to say "but you don't need to lose weight - you're fine the way you are"...or "what do you mean you don't want my homemade apple-cranberry stuffing that I slaved over for two days so YOUR family could enjoy Thanksgiving?"....or how about the simple "Its Thanksgiving.....you can cheat a little".

But the reality is when people try to derail you and bring you down many times it’s their own insecurities coming to the forefront. They don't want to see how great your willpower is at Thanksgiving when you have just one helping of mashed potatoes (1/2 cup) rather than a huge heaping pile with loads of butter and gravy, alongside a buttered roll and cornbread pudding... because THEY don't  have the willpower.

Your friends and family will pick on you: "Oh you can't have THIS ...you're on a DIET" (said in the most annoying, nasal and condescending voice possible).

They will try to get you to cheat: "Are you SURE you don't want dessert??  It’s so yummy ...one little bite can't hurt" (while holding a plate of warm pumpkin pie with ice cream under your nose as a tease).

And some will get downright nasty: "Whatever ...if you want to be selfish and shallow because you think you're better than us, then so be it ...we're going to enjoy our Thanksgiving meal".

These are all things I have heard myself through the years as I try to live a healthier lifestyle and in the beginning, I HAD to give up some of my favorites to stay on track. It was hard ....oh gosh it was hard!

But as I've been telling my clients all week long - STAY STRONG!  You have a very specific goal, and it IS all about you. It’s not about them, it’s not about their cooking or their own choices; it’s about YOU and your goals. 

So here's how to beat the Thanksgiving Day guilt-trip (personal and from the family) AND overeating at the same time:

1) Drink plenty of water throughout the day

2) Eat something small before you go to dinner. If you’re having your Thanksgiving Day meal at 2pm, you should have eaten at least 2 times before that! It can be a normal, healthy breakfast and then maybe a protein shake an hour or so before you go. This will help keep you satiated so you don't starve yourself all morning and then overdo it at dinner time.

3) Try to stay away from the rolls and other unnecessary everyday carbs.  You can have a roll any time you want. If you want to indulge, make it count - go for Aunt Suzie's special macaroni casserole that you only get once a year... or that amazing chocolate cream pie that Grandma makes. Don't waste your "cheat" on something you can have any time.

4) Keep your portions small and eat slowly; sip on water throughout the meal.

Some things to say to thwart off the negative family members and friends:

1) My trainer told me if I gained any weight, I have to do 100 burpees! If you want to do that with me then by all means, let’s indulge!

2) I'm so close to my goal - and don't I look great!?  I really want to hit this goal weight so that at Christmas I CAN eat what I want and not worry about it.

3) Thanks for your concern, but I'm really trying hard to be good.

4) Trust me, it’s not anything against your ________ (enter favorite one-time a year side entree that only THEY can make), It’s just that I have an amazing dress I want to fit into for New Year’s Eve and once I have one bite, I can't stop.

And lastly you can simply say "no thanks"...no explanation needed.

So like I said - BE STRONG! Stick to your goals and remember - WWDD (what would Devon do?)

Have a Wonderful and Safe Thanksgiving Holiday!

 

Wednesday's Wisdom - Attitude is everything!

Attitude is everything!

You've all heard this before: "attitude is everything", yet somehow most of us forget why this simple three word sentence is so very important. But it is - how you look at things and how you act, or react is so very important.

Today I'm being raw and real, so I'm going to make this a short one....

Look, here I am being raw and real. We are all human. We all have our ups and downs. Many of you who know me from my past know I've struggled with my weight. I've yo-yo dieted all of my life until I found The Challenge. For three years I've kept off the weight and have been very active, healthy and fit.

Well, guess what: owning two businesses, traveling a bunch, and some personal issues and injuries have led me to fall off the wagon. I've recently gained back about 8 lbs., mostly fat, and lost a bunch of muscle. I weigh the most today than I have in three years.

Now I have two choices I can make:  I can basically say "screw it", I'll wait until after the holidays to start my "diet"... OR I can change my own attitude and just own it, put it out there and start again.

My recent less-than-appealing attitude has not only affected my weight, but my workouts, my relationships, my business and my family. So how do I change it? How do I change my own attitude?  I need to revaluate my "WHY".  WHY do I do what I do? For what? For Whom?

I have spent the last few days self-reflecting and I've found my WHY again. It's different than when I first started this journey, but its solid and real. 

So, how do YOU make a change? How do YOU change your attitude and the six inches between your ears?  Remember WHY you started. Or find a WHY to begin - maybe setting a good example for your young kids, or to lose weight and get off medications, or to run a charity road race in honor or memory of someone? Whatever it is, if you find yourself struggling, find your WHY, cherish it and use it to fuel your positive attitude towards whatever it is you want to do!

Have a fabulous Wednesday everyone!!

 

 

Wednesday's Wisdom - To the Girl I see Everyday in the Gym...

To the girl I see every day in the gym gaining weight and to the person who says “I’ll go on a diet when I can join the gym”…. This is dedicated to you!
 
Shhhh – don’t tell anyone but… wanna know a secret? 
 

It took me a LONG time to figure this out…. I mean, like 15+ years to figure out this bottom line fact  - You cannot out-exercise a bad diet! Forgive me if I am starting to sound like a broken record, but I want to tell you a story about a girl I know at the gym. Let’s call her Tara. Tara is approximately 27 years old and is a local schoolteacher in the area, and I’ve known her via the gym for about three years now. Of course in chatting with her, I introduced her to The Challenge, and even gave her a free bag of Vi-Shape shake mix to try. She said she tried ONE SHAKE, with water, and didn’t think it was “for her” so she didn’t want to continue with The Challenge. Fair enough, she “tried” it (not really but if she wants to think she did, that’s cool).  

Now over the past three years, I’ve seen Tara work hard, and I mean really work hard at the gym. She’s there six days a week early in the morning before she’s off to educate our young kiddies. She does weight training – squats, lunges, curls, back and chest exercises, etc. and she is strong; I mean she’s lifting heavy weights! Then she’ll put on a heavy sweatshirt and do a good 45 minutes to an hour of cardio. She’ll work hard and sweat hard. She’s very strong and I’d even say in shape, and I admire her for her effort. Here’s the problem…

She’s gaining weight, and no, it’s not muscle. She’s putting on a steady layer of fat all around her body! I overhead someone at the gym ask her if she was pregnant the other day! Oh gosh, I felt so bad for her (it’s a logical question really since she just got married this past summer).

Now before everyone start telling me all the reasons she could be gaining weight (besides gaining muscle or being preggo), let me say that in my past conversations with her, I don’t THINK it’s a medical condition (i.e.: thyroid, steroids for some kind of reason, etc.), so that leads me to conclude really only one thing – bad diet. She has vented to me in the past about her downfalls with her diet – the pasta, the cookies at night, drinking fruity alcoholic beverages – and that she struggles with staying on track.

So –what does this mean for her? Well if she’s happy doing what she’s doing on a daily basis, then that’s great – but I know she’s not because she’s hired a personal trainer now, is hitting more classes, and I overheard her tell someone in the locker room that she also joined weight watchers because she’s gained weight.  

I know so many people who think that working out is the answer to losing weight and getting into better shape. Going to the gym and working out IS important, but so is your nutrition.  So whether you are like that girl who kills in the gym and still struggles to lose weight, or if you are the person who says “I’ll start eating better when I can work out”, you need to look at what you’re eating on a daily basis and really ask yourself if you are fueling your day’s activities with the proper nutrition. If you’re not or are struggling, pick up the phone and call me or email me; I’m always here to help!

 

Thursday's Thoughts - Yes It's Okay to Cheat!

YES, it’s okay to cheat…. and I'm going to show you how to cheat on your nutrition program and still reach your goals!

If you are not consistent and sticking to your nutrition program, the only person you are hurting is well, you. BUT you can “cheat” every once in a while and still hit your goals – in fact, I recommend it! Here’s why…

Most people need accountability to someone or something other than themselves – for example: a trainer like me, a weight-loss program like Weight Watchers or The Challenge, or a gym membership – in order to keep them on track. I do; I’m no different than anyone else. But in reality, if you cheat consistently on the designed program, you are really only hurting yourself and your goals.

However, with all that said – I do recommend having a “cheat meal” built into your nutrition plan. The reason why is this: if you fixate on what you can’t ever have, eventually you are likely to give in and then over-indulge in the junk-food/candy/frosty beverage, or whatever it is you and your trainer or nutritionist has cut out. You need to allow yourself a little indulgence every once in a while, and you are more likely to stay focused and on target. Think about the 80/20 rule: 80% of the time you can be on point and perfect, and 20% of the time do the wrong thing and still hit your goals.

So here are a few simple tips and rules for your “cheat meal”:

1) Schedule it into your meal plan for the week: If you allow yourself 1-2 cheat meals a week, you are less likely to overdo it. It allows you to stay on track and sane! You may see something you want and know that you can enjoy it in a few days, so plan it out.

2) Have fun with it, and enjoy the heck out of it: Enjoy it – every single bite. If you don’t allow yourself to be satisfied, you may be more tempted to have another cheat meal sooner rather than later and off schedule.

3) No counting, measuring, or writing it down: Don’t look at calories or macros, just eat.

4) Satiate yourself:  aka eat until you are full!

5) It’s not a cheat day, it’s a cheat meal – so be good earlier in the day and savor it in the evening: If you cheat all day, you’ll do more damage than you really want.

6) Get your workout in earlier in the day – before the cheat meal: Then allow yourself the cheat; this way you know you've already gotten in a good sweat.

7) Two cheat meals a week is PLENTY: Anything more than that will start to add fat to the body. Once a week is not much of a cheat now is it; so twice a week will work! Space them out a few days apart.

MOST IMPORTANTLY:

8) Do not feel guilty:  You must allow yourself the cheat meals as part of your plan, not a deviation from it. Enjoy it, savor it, devour it….guilt free. They work as a reward for fully committing to your goals, so enjoy them!

If you would like to discuss a meal plan with some cheat meals built in, feel free to email me at info@devontaylor.net or give me a call at 203-499-7168!

Friday's Facts - Barbells for Boobs!

Its October, which as we all know is Breast Cancer Awareness month.

Breast cancer, I’m sure, has touched each and every one of us in some way – whether it's a family member or close friend that has battled the disease; maybe a co-worker, church member or friend of a friend. We all know someone who has been affected by breast cancer, and I’m no exception.

In 1987, my paternal grandmother passed away from breast cancer, three days before my 8th birthday; she died peacefully in our home. Since then I have known far too many close and distant family members, on both sides of my family, who have been diagnosed with this disease.

Recently, I found out that one of my best friends, someone I've known for almost twenty years, has been diagnosed. She is only 36 years old and has a son who is less than a year old. Because of her early detection, she will undergo treatment (still TBD) but is not expected to have any complications.

Today’s message is not about fitness tips or what to eat this week. It's about urging each and every one of you to make sure to get your mammograms and do your breast self-exams. I had my first mammogram this past year, and I have to say it wasn't really bad at all! It takes less than 10 minutes to do something that can not only save your boobs, but save your life.

BUT, as a fitness and nutrition coach, I also urge you to be sure to life a healthy lifestyle. Lifestyle choices – diet and exercise – can help with prevention of various diseases, but if someone is diagnosed with breast cancer, maintaining a healthier diet and exercise program can help with recovery. (Please remember I am not a doctor and these statements are gathered from various leading online breast cancer research web sites such as http://ww5.komen.org/)

Barbells for Boobs
In honor of my best friend, who I won’t name, but she knows it’s for her, I am participating in a fundraising event called “Barbells for Boobs”.

Next Saturday, November 1st, a friend and I will be at Crossfit Milford doing a specific workout called “Grace”. It's not going to be easy, especially with a bum shoulder, but I do this in honor of my friend and in memory of my grandmother.

For more information on the fundraiser, and if you would like to donate, please visit my pledge page at: https://fundraise.barbellsforboobs.org/fundraise?fcid=363599

For more information on screening and mammograms, please call your doctor. If you have not yet had one and are over the age of 35, please talk to your doctor and insurance company about having one done right away!

Enjoy your weekend!
Devon

Thursdays Thoughts - The Can't (aka Won't) Syndrome

We all do it - and I've written about it: make excuses. Why you can't make it to the gym, why you can't lose weight, why you can't eat breakfast in the morning…

Nick Sarnicola, co-founder and global ambassador of ViSalus and The Challenge, says "An excuse is the lie you tell yourself" and it's true.

But we've talked about the excuses before and that we all have them. Let's talk about the "I just can't do it....I NEVER could" and the "It’s just NOT ME" because that's been brought up a few times recently and it needs to be addressed.

As many of you know, I actively challenge people to lose 10 lbs. of fat or gain 10 lbs. of muscle with The Challenge. When adults do that, we are able to help donate healthy meals to kids in need and/or who are overweight or obese themselves. The Challenge is a healthy fast food option and meal plan, centralized around a meal-replacement protein shake and high-protein cereal. There are also snacks, supplements and an energy line to help with any weight loss or active goals. (For more information, click here)

After I mention The Challenge and the protein shakes to someone, and explain that I personally lost 20 lbs. and 10% body fat with The Challenge, I often hear "I just can't do shakes".

Hmmmmmmm...Can’t or Won't?  Big difference!
 
You've heard before that success is right outside your comfort zone. If you are looking for weight loss tips, or workout advice in order to achieve a certain desired result, you can't keep doing what you are currently doing; if you could, you'd already be at your goal!

So you can’t "do shakes" or you won't because you think you won't like them? Or is it something you're not used to?  If your way of eating isn't working, it’s time to step outside the comfort zone and try something new.

Get rid of the "I can't" mentality in order to make a change and turn your mindset into "I can"... or at least "I'll try'!  It takes 21 days to make something a habit, so can you "do the shakes" or cereal for 21 days and start on a journey to lose 10 lbs.?

I wasn't a "shake person" when I started with The Challenge either but what I was doing wasn't working - and believe me when I say I have tried EVERY damn fad-diet out there! So I gave it a try. Three years later, 20 lbs. down and STAYING OFF, a BMW in the driveway and now a full time income Challenging others to lose 10 lbs., I'm glad I got over my "I can't do shakes" thing.  It really was more that I didn't want to go outside of my comfort zone. My comfort zone consisted of "comfort food": pizza, nachos, beer and candy; boy am I glad I took that step outside!

Are you willing to do the same?

Friday Fitness Facts - The Holidays Are Upon Us!

Here are the facts:

1) It’s October; it’s getting colder and the first of the growing holiday season is almost upon us. 

(Monday is Columbus Day here in the US, and its Canada’s Thanksgiving)

2) Over the next 81 days or so, there are actually only eight nationally observed holidays (excluding Jewish or other religious holidays):

• Columbus Day
• Halloween
• Veteran’s Day
• Thanksgiving
• Christmas Eve
• Christmas
• New Years Eve
• New Years Day

3) Of my current clients and close friends, only eight of them are of the Jewish faith or observe other religious holidays, so the above mentioned seven holidays are observed by the rest of my clients and friends.

 

In the past week, I have already heard four times: “I’m going to wait until after the holidays to start my diet/workout program” and here’s what I want to (but don’t) scream at them: ARE YOU FRIGGIN’ KIDDING ME??

 

Here’s why:

You’re willing to give up the next 80+ days (less seven holidays so 73 days) of working towards a goal, whatever that may be, because “the holidays are upon us?!”

Let’s be real here: we tend to look for an excuse to wait and get started. We all do it, myself included. If I don’t pay for a 5K run or Spartan Race, I have no motivation to actually go out there and run or work out. So yeah, we all do it. But are you really going to allow seven actual holidays to stop what could be an epic three month transformation?

 

You’re allowed to have your cheat day/meal here and there so allow those seven holidays to be built into that plan, but don’t give up on the next three months because the rest of the world wants to “wait until 2015.” Start a plan NOW! Using the holidays as an excuse to gain weight and give up working out is nonsense. You CAN lose weight over these months. You CAN hit your goals. You CAN survive the holiday parties, drinking, and incredible food we all love to consume during this time of year.

  

So if you've wanted to start a new nutrition or workout program – start TODAY. Not tomorrow. Not after Thanksgiving. Not January 2. TODAY!

Wednesday's Wisdom - A Low Calorie Diet is NOT the Way to Go!

In order for me to keep up to date with what’s going on in the fitness and nutrition industries I subscribe to newsletters, just like you did, to hear from the experts and learn. I can then provide you with the most up to date information as well.

This week I received this great article from an industry expert, Allison Moyer, and I could not have said it any better myself! I thought I would simply pass along Alli’s newsletter to you all regarding a low calorie diet.

I talk with my clients about the importance of being aware of the calories you are taking in –some people are too high, while others are too low. Both can be detrimental to a successful weight loss and fitness program. While counting calories can be cumbersome and a PITA (pain in the A$$), Alli talks about why a low-calorie diet is NOT the way to go, and if you are not counting calories, how do you know if you don’t track it?

Happy reading and have a great week!

The following is taken from the Alli-Fitness email newsletter dated 9/29/14: enjoy!

“Drastic Dieting Might Not Be The Way To Go For Fat Loss”

“Contrary to popular belief, to lose body fat you DON'T always have to drastically cut back on your calories.

Sure- you can and you'll lose weight, I'm sure of it, but the damage it will do to your body will hardly be worth it. Operating long term in extreme caloric deficits winds up doing several things that are counterproductive to long term metabolic efficiency in your body such as:

1) Putting your body at risk for catabolism (muscle wasting)

2) Creating an environment in which your body thinks it's starving- and when your body think it's starving it tends to want to STORE rather than burn what scant calories you're giving it

3) Unfavorable metabolic adaptations. Your body is smart- so smart in fact that it will SLOW its metabolism down in order to MATCH caloric intake. This is why people who have been dieting "forever" wind up having to eat less and less and less to continue to see results. Their metabolism continues to slow. And inevitably, you CANNOT maintain a severe deficit for the rest of your life- it's unrealistic. And when you finally can no longer handle the low caloric intake and begin to consume more food, guess what- you no longer possess an efficient metabolism. The increase in calories is only going to cause you to pile back on the pounds you lost.

This is why people wind up yo-yoing with weight all the time. They diet too hard, too long, cannot sustain it and voila weight comes back on. And then they freak out and get right back on whatever extreme diet they were on before, and round and round we go. Constant weight loss and weight gain also creates an increased risk for heart disease, further metabolic inefficiency, instable blood glucose levels and cellulite... yay!

If you're going to be eating in a caloric deficit make sure you don't stay there longer then 3-4 weeks without adding in free meals, a re-feed or other forms of caloric increase to help keep metabolism humming. DO NOT just "starve" yourself for week after week on end.

And ultimately instead of looking to drastically cut calories- I suggest you think about making SMALL changes that you can SUSTAIN. Exercise some PATIENCE when it comes to weight loss and body fat reduction and make incremental tweaks to your diet and lifestyle to help COAX rather than FORCE your body to respond in your favor.

Cleaning up the food sources you consume, eating more whole foods, timing your carbs appropriately around exercise, drinking more water and getting more sleep are some EXCELLENT small changes just off the top of my head.

So instead of attempting to starve yourself to death and do 3 hours of cardio a day, start by making one or two small tweaks. Give it a week or two, and if you're not seeing results, tweak again. Small changes can yield big results- if the RIGHT small changes are made.”

Allison Moyer
Alli-fitness

Thursday's Thoughts - Dedication, Do You Have It?

Can I be real with you all? Can I be honest and direct? If not, then you may not want to continue reading. 

But if you can handle a little boldness, and some things for you to think about and reflect on, then continue reading...

So every week, I too go through highs and lows; we all have them. We have our good days and our bad days. While I feel like I am in shape and the healthiest I've ever been, my fitness and nutrition is a daily conscience effort on my part to be consistent and maintain what I've worked on for the past three years. In addition to my own ups and downs, I also get to feel and experience the highs and lows of my clients. I swear it makes me feel bi-polar sometimes...and today is the PERFECT example of what I mean!

I conduct weekly weigh-ins with each client. It’s always on the same day of the week and typically the same time of the day for consistency purposes. The average female will lose 1-3 lbs. per week while working out with me; in addition most of them are also on The Challenge as well.

With each weigh-in, I hold my breath until the number comes up on the scale...at which point we will both be elated with the results or feel slightly deflated if the person didn't hit their goal or gain weight (yes, that happens).   If the scale shows a less than positive result, I have a decision to make as to whether to be the Jillian Michaels trainer and have a frank conversation with the client, or be the "you can do this - just a minor set-back" cheerleader type of trainer.

So back to today, the first person I weighed in lost another 2.5 lbs.; she consistently loses 1-2.5 lbs. a week and in her 10 weeks with me, she's lost just under 20 lbs.!  However the next person to weigh in, who has trained with me the same amount of time (approximately 10 weeks), has lost only 6 lbs.; she has yo-yoed on the scale each week.

The first person was so happy; this 46 year old mom of three jumped up and down, screaming with joy "I can't believe I lost again, I can't believe I lost again!"  Her joy and the smile on her face made me feel so proud and giddy myself, it literally brought a tear to my eye.  Her surprise at her own success and her happiness with the results is why I do what I do!

Then when the second person came in and she didn't lose any weight - again this week - my heart just broke for her; she seemed so defeated. (I've already written about failures and set-backs so I won't touch on that one here again).

What’s the difference?  It’s simple - pure dedication and hard work to achieve the goal. I'm not saying that client #2 isn't dedicated, because she is: she consistently shows up to our sessions, she works hard while she is there and I know she does put forth some effort when she's not with me. However, she could be doing more; I know it...but more importantly, I know she knows it. So why isn't she going all out and all in to get to her goal? Only she knows.

There are 168 hours in a week.

My clients are with me 2 hours of that week.

Dedication and commitment have to be self-imposed the other 166 hours!

Look, if you have a goal you have to have laser focus!  You can't deter from the plan, you cannot cheat, you cannot veer off course...IF you are committed and dedicated to your goal. If you are ok with the occasional set-backs and having to overcome the obstacles that are self-imposed, then that's fine, just know that they are self-imposed.

If you have a goal (ie: lose 20 lbs. by the end of the year), then you need a plan, a deadline and laser focus. You need to have the attitude that nothing will stop you and while we have all learned that failures are inevitable, that doesn't mean that you shouldn't try to avoid failures at all costs! 

Bottom line, and here's the question you need to ask yourself - are you committed to your goal? Are you willing to sacrifice blood, sweat and tears? Are you willing to do what it takes to hit a weight loss or activity goal? You may just have to count calories and watch your macros; you may have to hit the gym every day for a 1000 calorie burn. You might have to give up Sunday-Funday nachos and beer (my own personal favorites). Do you have to give them up forever?, of course not.

What's your goal and what’s your deadline? I'm dedicated to help you - are you dedicated yourself?