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!