Tuesday Thoughts - The First Step to Losing Inches is...

The first step to losing inches is changing the 6 inches between your ears….

  

Personal trainers are a dime a dozen as the saying goes. Diets (“fad” or otherwise) and other weight loss products, exercises and gyms are part of a $60 billion weight-loss industry. Now with online coaching and personal trainers available at any time, in any location; with newsletters, blogs and instructional videos at your fingertips, the question I still get asked is: why can’t I lose weight?

You see it all over the web, magazines, Facebook: “Sharon lost 100 lbs doing ABC program” or “Dave dropped a 150 lbs by diet and exercise”. Then you have your diets, trainers and gyms who say “results guaranteed”. Well, kind of …

So many people look at those before and after pictures and the fabulous transformation photos and assume that if they work with that particular coach the results will be 100% guaranteed. But guess what, nothing is guaranteed to work….unless you do. For every success story I have had personally in a short period of time, and for all the others that my friends and colleagues locally have had in their testimonial repertoire, unfortunately there is an equal amount of failure as well.

Some people will never change or maybe even get worse or go backwards. People wrongly assume that just by hiring a personal trainer they will automatically hit their goals.

IT DOESN'T WORK THAT WAY.

And why is that?  Because if you don’t change, you won’t well...change.  I know, I know. Duh Devon! But let’s get serious and real here…

The only person who can change you is you and to drop the inches off your waist and thighs, you need to change the six inches between your ears – your mindset.

YOU have to actually do the work. YOU have to push hard and push through. YOU have to commit. YOU have to be accountable to not only your trainer, but to yourself as well, let alone the family that loves you and wants you to be the best healthiest version of you.

This is one of the toughest things for people to understand, let alone do. As a trainer, I can give you all the tools and tricks, information and guidance that I possibly can. I have the background, education, and experience to understand most of what my clients go through, but I cannot MAKE you do the work. You have to do that.

Look, there is no easy way out – regardless of the hype and fad diets that promise you the world, let me say it again, there is no easy way out!

Some people really do not get the process – there will be hard work involved. There will be discomfort; there will be pain and tears and setbacks along the way. But here’s where the 6 inch change in your mindset comes in – is it all worth it to get to your goal?  

The program I give you is not going to be easy and it’s not supposed to be! So think about this – when and if you decide to give up or that it’s too hard, or make changes to the tools, tricks and program that I or any other trainer give you, then really you’re doing it on your own and  you may or may not see results.

Here’s one of my favorite quotes  and I read it all the time to remind myself about why I do what I do and why I work hard in the gym, business, and life:

I can give you all the tools and tricks, programs, nutritional guidelines, number of beloved burpees to do, a goal and deadline…but I can’t make you do the work and unless you put in the efforts, there will be no results.

If this seems hard…then you need to look in the mirror and work on those 6 inches between the ears – the mindset – before the other inches start to come off. 

Wednesday Thoughts: A Gluten Free Diet: Healthy or Not?

I spend a lot of time talking with my clients about their eating habits: when do they eat in the AM, what is their biggest meal of the day, what is their weakness for a snack, what can they not live without, etc. Then we always talk about “macros” or macro nutrients. 

Most people are not familiar with the term and you know there’s no real reason you should be. It wasn't taught to us in school, it’s not a term found in Glamour or Time Magazine but your “macros” are important to understand whether entering a new phase of losing weight, maintaining or building muscle.

Macro nutrients are broken down into three categories: carbohydrates (aka “carbs”), fats and proteins.  When discussing the carbs aspect, “gluten-free” has come up a number of times in conversation, most recently as this past weekend with my family while enjoying a relaxing day on the beach.

So what is a "gluten-free" diet...and is it healthy for you?

Now I am not a clinical dietitian, nor a certified nutritionist so I am not going to tell you what you SHOULD be doing regarding precise macro nutrient breakdowns and meal plans. However I will say this – DO YOUR RESEARCH.

The “gluten-free” diet craze is just that – a craze, a fad diet. It’s the 2014 version of the Atkins Diet. Being gluten free is a necessity for many Americans such as those who have been diagnosed with Celiac disease, but really that’s it!!  Yes, I know what some of you will say: I’m not diagnosed with Celiac, but I have “gluten sensitivity”. Okay then yes, you should reduce gluten intake as well.  But to be “gluten free” without these diagnosed conditions is, well, just another fad diet. You do NOT need to cut gluten out of your diet altogether if you are not diagnosed with these conditions. There is no scientific evidence that cutting gluten out of your diet if you do not have a diagnosed condition is beneficial to you. Not only is it really hard to do, but it’s EXPENSIVE!   Instead, focus on cutting down on processed foods.

But Devon – what do you mean by “processed foods”? Well, here’s a chart to start!

 

My best advice: do your research and while everyone does their research online, don’t believe EVERYTHING you read about what a celebrity has done and how well it worked. You need to find what works for you!

Look, I LOVED the Atkins Diet way back when – I ate steak, bacon and cheese all day!  It was great and I lost weight because I cut carbohydrates out of my diet….but it wasn’t sustainable.  I also did the Lemonade Diet (aka “Master Cleanse”) and I lost weight because all I had was some lemonade concoction for five days. Yes I know - how ironic, me saying all this “fad diet” stuff is just a craze considering that I promote The Challenge – a shake mix that tastes like a cake mix! All I can tell you is that after all the other “fad diets” out there, The Challenge worked for me.

At my third year anniversary of being with The Challenge, I can say my weight has stayed within a 5 lb range. I feel and look the best I ever have and….I eat gluten.

Have a GREAT July 4^th Weekend, Happy Birthday America!

Devon

PS. Please join the MTT team in support of Outrun 38 and their 5K race coming up on Saturday, August 2. I am putting together a team from Milford and My Transformation Training. If you are an avid runner and want to log in another 5K, or if you are beginner and would like to train for this event and not sure where to start, shoot me an email and I can help!  For more information: http://www.outrun38.org/outrun-5k.html. 

Tuesday Thoughts - Fact or Fiction: Lifting Weights Will Make Me Look Like...

Fact or Fiction: Lifting weights will make me look like a gross body builder?

You may have seen the image above before floating around Facebook.  You've seen the women at the gym with big muscles lifting with the big buff guys, grunting and dropping weights on the floor before yelling out a "HELL YEAH BITCH" because they just got their PR (personal record).

But you... You want to TRIM and get smaller.....So why would you want to lift heavy weights? 

Here's why....

First, let’s understand the myth that if women lift weights, they will get big bulky muscles. It doesn't happen like that – seriously. Women don’t have the testosterone that men do, so it’s pretty much impossible to gain the same kind of muscle growth that men do. The women you may see in the gym who DO have huge man-like muscles are probably on some kind of supplement (synthetic testosterone of some sort) along with other drugs to gain that kind of muscle growth. And keep in mind – they WANT to get big and bulky for a very specific reason – probably to compete in a body builder event.

But the average female isn't looking to bulk up – you want to trim, right? So can you do that and still lift weights? The answer is a big fat YES!

Many clients come to me and say they spend 40-60 minutes a day on the elliptical, or running… or that KILLER spin class, but they have plateaued with their weight loss and are not sure why. Well there’s a few reasons for this (nutrition being one of them, but I’ll address that at a later time), but one of the biggest reasons is that when you do massive amounts of cardio, you can eventually end up burning muscle.

Here’s a fact: increased muscle = increased metabolism. If you burn your muscle away doing more than necessary cardio because face it we all think that cardio is supposed to make us skinny, in reality to increase your metabolism and be the trim fit goddesses we all want to be, you need to lift weights.

I am not going to bore you with all the scientific evidence and details about how and why this is fact (but if you want to know the details, message me and I can explain more), but here’s what you do need to learn and apply:

Don’t be afraid of the weights! 

Take a weight training class at the gym, or come to me to learn some basic weight training so you can do some at home. You don’t need heavy weights (5-15 lb. dumbbells are sufficient for women getting started) and you don’t need to understand all those big scary machines. But you DO need to actually lift a weight or two in order to maximize your results.

Lastly, and this is important, your weight loss on the scale may not move as quickly as you would like when you start with a weight training program. But, as I've said in past blogs – STOP FOCUSING ON THE SCALE. You want to judge by your pant and dress size and how you feel. 

Here’s proof to that point – and I will throw it out there for all to know:

Me, I’m 5’5” 138 lbs, approximately 20% body fat and a size 6 pants (I was a size 14/16 and 185 pounds at my heaviest).

A fellow gym-goer I know who is 5’6” is 157 lbs, 15% body fat and a size 2!!  She lifts weights AND does cardio daily. But she’s trim, fit and a sexy goddess that many of us would like to look like. But yeah – she’s 157 lbs and a size 2! 

So, don’t be afraid of the weights and don’t focus on the number on the scale. Because what matters is how your clothes fit, how you feel on the inside and how awesome you look naked.

Have a great week!

PS. If you would like to take advantage of some introductory weight training sessions with me, please shoot me an email at info@devontaylor.net  and NO, you do not need to be in CT! I train via Skype or Google Hangout!

Monday's Mindset: It's rarely about the weight.....

It's rarely about the weight......

Most of my clients come to me with two goals - the goal they THINK they want - ie, a certain weight to get to a certain number of pounds to lose......and the REAL GOAL.   In a society that is so weight driven with 6'2" models who weigh only 120 lbs all  over the magazines, and weight loss ads everywhere guaranteeing we can lose 10 pounds in 10 days if we go on this cleanse, why WOULDN'T we worry about the number on the scale.

But really, is it about the weight?

HECK NO!   Here's the REAL goal...be prepared... I've said it before... YOU WANT TO LOOK AND FEEL GOOD NAKED!!  

Look, the majority of my clients are women but I do train and coach some men as well. And guess what? You both have your insecurities to deal with. You both have a tummy you want to hide, or bulging arms that "flap in the wind". You both have a hard time taking your clothes off in front of your wife/husband/partner/lover etc if you don't feel 100% sexy. Women have a bit more anxiety about it and will definitely hold off on getting naked longer than men (lets be real - men want to get naked and have sex at any chance they get). Women will give up the horizontal-mamba so they don't have to get naked.

And WHY? Because they don't feel SEXY or "fit". Let's define the word "fit". According to Dictionary.com, "Fit" means:

"in good physical condition; in good health".  No where in that definition does "fit" equate to: Skinny, size 0, 110 lbs.

We ASSIGN the meaning that "I'm fat" equals "I'm not sexy" and therefore I need to lose weight. BUT if you could feel sexy in the body you have.... would you still need to lose weight?

There is definitely a healthy weight you should strive for, so if you are feeling UNHEALTHY, then we should talk about getting to a healthy weight, but really, lets discuss the REAL GOAL - feeling sexy....feeling confident....feeling fit.

So I've said it before, and I cannot stress it enough.... STOP focusing on the damn scale! And figure out what will help you feel SEXY! And then... get Naked!

Your transformation begins with six inches.... the six inches between your ears. 

1. Friday's Facts 5/23/14

I am keeping this week’s information short and sweet… because, let's face it – most people are focusing on the following right now:

-Graduations

-School ending

-Memorial Day Weekend plans

-Weddings

Here’s what you are NOT focused on, but should try to keep in check while life’s activities are starting to pile up…

Steps to help you reach your goals:

-Eat better…..not less. Replace those crappy snacks (usually carb loaded and/or greasy) with snacks and meals that have fruits, veggies, nuts and seeds.  Eat every 3-4 hours, and 5-6x per day so you stay feeling fuller longer and avoid the binges at meal time.

-Move more….any form of movement is better than no movement at all!  Get off the couch and outside. Its finally nice weather out! Go for a walk with the kids, dog, mother, spouse…or take 20-30 minutes for yourself and just listen to the birds or your fave playlist and get outside and move. Walk after meals, or park far away from the store or office so you get in a few extra steps. Just be more active, even when you think you don’t have time.

-Keep Focus…. Forget the pictures of the skinny models and people you yearn to look like, but don’t think you can. The goal is to be the best version of YOU, not a replica of someone else. Discover confidence, and some will-power, and quit trying to be someone you are not. You are who you are. If you are unhappy with what you feel or look like, focus on changing what you CAN change, and stop worrying about what you cannot.

-Drink more water….This cannot be stressed enough. When you are feeling: bloated, fat, guilty, anxious, parched, hungover, or whatever the case may be….slow down, and drink a glass of water!  More often than not, if you are having hunger pains, you are really just dehydrated. So take 2 minutes, and drink some water.

I know, I know….. It all looks good on paper, right? But seriously – as cliché as it is, try thinking WWDD – “What would Devon Do?”.   I am here to help motivate you, keep you accountable and teach you the ways of a healthier lifestyle. 

The above 4 steps are just that – baby steps – to help you reach your goals. Motivation comes from two things – Inspiration and desperation (Coach Dale Brown taught me that). So before you become desperate, find what motivates you, and remember that these next few weeks while life is busy getting in the way.

Like many people, I try to avoid technology while on vacation, which is why I did not send out a newsletter last week, but I did write my thoughts down so I could send out upon my return. Let's just say - lessons learned from the All-Inclusive resort. I've never been to one before, so I didn't know just how easy it was to over-indulge....Enjoy!

Tuesday, May 6, 2014

As I sit here at the Hard Rock Hotel, Punta Cana Dominican Republic, I start to look around at all the people... and all the food... and booze. I mean - WOW. This place is Amazing. And, since it's an all-inclusive, I can eat and drink myself into an oblivion. Hey, I'm on vacation, right? Well, kinda.

Let me ask you this -  do YOU allow yourself a "cheat week" while on vacation?  I mean, you earned it right? You worked hard to GET to that vacation and you don't want to have to worry about calorie counting or eating "good"... you watch what you eat all week long and get your workouts in before your vacay, so why NOT allow yourself some freedom? Well, the real question is - how much more do you have to go to hit your goal? (replace:  how close are you to your goal? )

Here's a fact - Fat sticks to fat. Many people go on vacation and come back anywhere between 5-10 lbs heavier than they before they left  - especially at an all-inclusive or on a cruise. But if you still have some weight to lose and a goal to hit, it's harder to get back on track after a vacation. The more body fat you have, and the more you splurge on vacation, the harder it is to re-lose when you get home. But who wouldn't want to just eat and drink all day when its "Free"?  The food is always amazing, it's never ending, and there's a bar every 100 feet. It's easy to cave into the crave. And why shouldn't you - you're on vacation right?

Well if you still have more weight to lose, or more muscle to gain to hit your goal, whatever that goal may be, then you really should try to discipline yourself (remember discipline from a few weeks back) to control the splurging on the food.

Here's a few tips while you're on vacation to avoid the Beach Bulge:

1) Only go through the buffet line once - Seriously, you don't need a pound of bacon and sausage, a 4-egg omelette with half a pound of cheese for round one; a short stack of pancakes with syrup, bowl of fruit for round two; followed up with 3 different desert squares, only to be washed down with 2 Bloody Mary's and a Mimosa. You just don't need that much food for breakfast (that's the meal I saw one guy have this morning!)   Also, grab some healthier options such as the local fresh fruit that you can't get at home. 

2) Stay away from the sugary/fruity drinks all the time (or Lay low on the sugary/fruity drinks) - The Blue-Drink special of the day is good, have one, but not 12. I'll never be one to tell you to stay away from alcohol, because those who know me know I love my wine and bourbon. But the added sugar isn't needed. Sugary drinks can pack on an extra 200-400 calories PER DRINK! Plus, all that sugar can give you a heck of a hangover.

3) Drink plenty of water - Water will help you feel fuller longer, so you can avoid the buffet line two hours after your first meal, plus when in a tropical setting and its hot you will need more water than normal.

4) Bring healthier snacks with you - If in doubt of what your resort/hotel will have available, bring some healthier snacks with you; I always have my Vi-Shape shake mix and Nutra-Cookies or protein bars with me. That way if the only options available is fried chicken and french fries at the bar, and you already feel like you've gorged yourself, you have a healthier option for at least one meal/snack.

5) Go Walking in the AM. Get up and get the blood pumping. You can sweat out last night's booze fest and get in some good activity.  There is no need to avoid exercise while on vacation. What's better than a walk or run on the beach? It's a great way to sight-see, and you get in a calorie burn so you CAN eat and drink a little more than normal without the guilt.

Look, vacation IS all about relaxation or family time, and yes, enjoying yourself via food and booze. But really, You STILL want to look good naked, right?? There's no reason to stop your workout routine or eat a bit healthier while on vacay. Remember, this is a lifestyle, not a "diet", so why would vacation be any different than when you are at home?

Thursday Thoughts – What time of the day do you work out?  

Everyone is always wondering when is the "best" time to work out? What time of the day will maximize the results of my efforts?   Some people are morning people, some people are night owls.  But really, when should you hit the gym or pavement for a run?

For me, its early AM. I’m the kind of person that if I don’t get in my workout, get it done and out of the way before my day begins I SIMPLY DON’T DO IT.  Sound familiar?

I dread a workout after a full day of work. I train people all day….. I work long hours training up to 8 clients a day starting at 5am, running two businesses (calls, emails, marketing, social networking, etc), fitting in my own "friends and family" time, running a household…and of course eating and sleeping. So after my day is done, the last thing I want to do is go to the gym and kick my own ass.

Therefore, I personally get up early in the AM and get my workout in - or do it right after my last morning client (around 9:3). And in all honesty, working out in the AM fuels me for the day. I feel energized. I feel successful and accomplished already. I know that even if my day turns into a complete mess and is stressful, at least I did one good thing – I got to the gym.

BUT, “scientifically”, is the AM the best time? The truth is, there really is no reliable evidence to say the AM is better than the PM. Some people who are in full “training” mode, IE for a Body Building Competition, will split workouts and do a “Fasting” cardio in the AM and weights in the afternoon. But lets be real, the average person is not training to be like the guy who can “lift things up and put them down”. We want to be healthy, fit, and sexy naked (there’s that naked thing again!).

Bottom line is, whether you are a night owl, or an early bird, choose a time you know you can get a good workout in on a consistent basis, and make it a habit.  Put it in your calendar, write it down and discipline yourself to go at the same time....every day. Plan your life around your 1-hour dedicated time to yourself to do what you need to do to feel all those things above….especially the feeling sexy naked part!

Happy Thirsty Thursday! Enjoy the weekend. 

~DMT