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

Thursday's Thought:  Do you have discipline?

What term comes to mind when you think about why you don't treat yourself better? Why you don't make time for the gym? Why don't you just put the "fa(s)t food" down and eat a healthier option?  Don't be too hard on yourself... I hear this from my clients on a weekly basis as they tell me "I just lack the motivation" or "I have no accountability."   Do you ever ask yourself WHY this is? Where is the motivation or accountability? How about that dreaded word....DISCIPLINE? Ooooh yes it is a dirty little word... and we use every day. We discipline our children and our pets.   We discipline our husbands by making the sleep on the couch after an argument. So... how do we discipline ourselves? Don't think of it as a punishment, which is how most of us think of working out. "UGH - I ate 4 Cadbury Eggs this last weekend (which I stole from my kids Easter Basket).... Now I have to go "punish" myself by going to gym and doing 500 minutes of cardio"..... Discipline is training. Its repeatedly doing something for reward, or to avoid punishment. So, what is the reward if you discipline yourself to workout? To eat better? What is the punshiment? You need to ask yourself what it is you want (remember - its not about the number on the scale), and then WHY you want it.... and whats the reward versus the punishment? Let's start with the punishments: -self-doubt -self-loathing -self-pity -feeling of being undesirable -feeling fat, bloated, [insert self-deprecating adjective here] -sadness .....just to list a few of the comments I hear. But, WOW, what a punishment and guilttrip we put ourselves through when we lack discipline to do what we know we WANT to do, and need to do. Let's focus instead on the rewards: -clothes fit better -reduced weight-related health issues -lose weight -run a 5K faster -build self-confidence -have more energy -just feel better in general -look better naked (there's that naked thing again!) Bottom line, you may think you lack motivation or accountability, but truth is, you have both right in front of you - your kids should be motivating you, your tight clothes should motivate you, your desire to walk the beach without a moo-moo on should motivate you....and you ARE accountable to yourself and your family. You owe it to them, but most importantly yourself, to be the best version of YOU possible.... and if you need further accountability, contact me. BUT the discipline - that has to come from you. Seek the rewards; don't avoid the punishments.

Wednesday’s Wisdom: Stop looking at that scale!

How do we measure success?

·         Pounds lost or gained

·         Body fat percentages

·         The number on the label of your jeans

·         The number on the scale

·         The number of calories burned versus consumed…

·         And so on…

Did you know?

The other day I was talking with one of my clients about how we measure success. The number of times that just MY personal clients weigh themselves on a daily basis is TWO times a day and that’s just an average.

Many times they get frustrated when the numbers don't match or they see weight gain of 1-2 pounds.  They ask themselves..."is the scale broken? Furthermore, I read in a fellow fitness guru’s email yesterday that 63% of women measure exercise or diet effectiveness by the scale alone. Wow, really? That’s a high number…

QUESTION – how many of you weigh yourself after you tinkle in the AM, and then again later in the afternoon, only to feel frustrated and guilty if the scale in the afternoon shows 1-2 lbs (or more) heavier than it was in the AM?  It’s OK, you can raise your hand – I can’t see it.

Even though most of my clients weigh themselves 1-2 times a day, only ONE has an actual real weight loss goal? Most women, like you, come to me wanting to do the following.  Can you relate?  

• Fit back into their Little Black Dress or Skinny Jeans in the back of the closet
• Lose the baby weight so they don't have to buy new "fat" clothes
• Rock their Wedding Dress and the bikini on their honeymoon
• Feel SEXY NAKED in front of their mate- this is a big one!

So if it's never about the weight, why do we obsess over the number on the scale and let it define or measure our success? 

STOP stressing about the number on the scale... It does not define you... It's never just about the weight.

Life is NOT about the number on the scale. Focusing on the scale, fat loss and calorie counting will make you feel frustrated and anxious. So forget the scale! Focus on other things you can measure - walking or running at a faster pace, increasing weight during squats, adding height to the box jump. Focusing on goals that leave you feeling elated and accomplished will only catapult your inner desires and you will feel your strength and determination more so then checking the scale after you tinkle in the morning.    

So THINK FIT, not Skinny.

Stop looking at the charts and what your ideal weight "should be". What matters is you feel sexy naked, you can fit into your skinny jeans or that little black dress... you can now run that 5K when before you couldn't event walk out of the house.  

Remember, you can be "skinny" and unhealthy and unfit. So THINK FIT, have fun with it, and PLEASE try to limit your scale checks to once a week. 

Motivation Monday - 3/24 - Hard Work

Motivation Monday….

Work Hard. Simple right? Two small words that sound easy, but yet so many people do not know just how hard they may have to work to reach their goals.   Working  hard is a day in, day out, consistent action required by many to be where they want to be.   

I like to touch base with my clients weekly. Each Monday is “Accountability Monday”, and I send out texts and emails asking how everyone did this past week – are they one step further in reaching their goals? Here’s the reality of it: for every one client who had a great week and saw results, there are 3 more who did not. There are often texts back about why they didn’t see the results they wanted, or reached the goal we set together and they committed to – “had to work late and couldn’t work out at the gym”, “family was in and we ate out a lot”  - and so forth.

And every day… EVERY SINGLE DAY… there is someone in the gym who says “I can’t” – do 10 burpees, do a 1 minute plank, run a {fill in the distance}  – yet when they have faith in themselves, share the belief that I have in them, they somehow manage to do it. And is it hard work? Yes, but IT DOES GET DONE.

Are you asking yourself “So what's the difference”? Why do some reach their weekly goals and why do some experience setbacks? 

The difference is HARD WORK. Those who succeed understand that getting to the results you want will require hard work, and that the excuse department is closed! Choosing to live a healthier lifestyle that is outside the norm is not a simple task. It takes dedication to prep foods in advance, eat on a regular schedule despite what work issues or kid’s events come up. Bringing food with you rather than grabbing something easy at the snack bar, or making sure to set aside at least 30 minutes a day for exercise….these are all lifestyle choices that are not the current norm for most people’s busy lives. So, no, it’s not going to be easy….but the hard work it takes is a CHOICE.

Do these difficulties sound familiar in your life?

It’s not just the physical transition that will take place when you CHOOSE to work hard, but more the mental. Commit to your goals and put in the work required. You can CHOOSE to work hard, even on the days you just don’t think you have it in you.  Set up a schedule for both food prep, eating and exercise AND life – you have to make the choice to live the life you want, in the body you want.

 The choice is simple and then the hard work follows.  I BELIEVE IN  YOU!

"The big secret in life is that there is no big secret. Whatever your

goal, you can get there if you are willing to work." ~ Oprah Winfrey

Why I Fired My Boss....

Hello Family and Friends!



I did it... I really did it! I fired my boss. For those of you who don't know, I have worked for my father's company for the past 3 1/2 years, at SonicSolutions ~ Algae Control without Chemicals.



As much as I loved being able to work with my dad and help him grow the business, I felt my passions evolving elsewhere and in another industry.



So why did fire my dad? Simple.... I finally figured out what I wanted to be when I grew up! For the past 2 1/2 years, I have also promoted a weight loss challenge called The Body By Vi Challenge. After years (most of my life) struggling with my weight and body image issues, I joined The Challenge, and transformed my body....and my life!



In my first 90-day Challenge, I lost 15 pounds and 5% body fat. I KNEW this was the program for me....and I was done with all other "diets" out there!



As a promoter of The Challenge, I have personally helped hundreds of customers around the country lose weight, get in shape and start their own business promoting the Challenge.



I also reached the rank of Regional Director, have my BMW paid for by ViSalus, paid off my student loans and make a great side income.



So fast forward to April of 2013.... even though I enjoyed the travel and sales aspect of working with SonicSolutions, I knew I no longer wanted to do that full time. My passion for The Challenge led me give Dad 7-months notice (nice, right?!) and, with his blessing, I set off to pursue my dream of owning my own business once again, but this time I'm killing FAT for a living, and not algae!



In the last 7 months, I have:


Trained for and completed my first 1/2 marathon in September


Finished two Obstacle Course Races - Spartan Sprint Tuxedo, NY and Down & Dirty Mud Run in Hartford, CT


Entered to win...and WON the most coveted prize on The Body By Vi Challenge - Body BY Vi Champion! Myself and my teammates beat out 3,000 other people in a 4-month time frame to become crowned Body By Vi Team Champs in November 2013. We will go on an all-expenses paid vacation to Hollywood in February, receive a $5000 shopping spree, $25000 marketing package, celebrity cooking and celebrity training...but most importantly...Bragging rights!! We are The CHAMPS!


Completed a 4-month program at Crossfit, which, along with The Body By Vi program, dropped ANOTHER 5 pounds, built 5 pounds of lean muscle and dropped another 5% body fat!


Finished my NASM Personal Training Certification


Formed a new LLC - Two Reds LLC (for me and mom of course since she agreed to be my assistant), and started my own personal training studio called "My Transformation Training"





So there you have it! I am an entrepreneur once again. My passion for health and fitness, for helping others achieve the same kind of results that I've been able to accomplish, and the ability to grow a business around that passion has finally become a reality!



For more information on My Transformation Training, The Body By VI Challenge, and to keep up to date on what I'm doing, be sure to check out my web site at www.devontaylor.net or like my page on Facebook - Devon's Body BY Vi & My Transformation Training!



I am so excited to start this brand new venture! Thanks to everyone for your love and support over the years and in the future.



Have a Happy and Healthy 2014!



~Devon Taylor