The Cook & The Coach Blog

What Weighs More... 1 LB of Broccoli or 1 LB of Nachos?

3/15/2017

If you've followed us for a while you know we aren't big fans of counting calories. It's not that we don't think they matter because they do 100% when it comes to weight loss. The thing that people get confused about though is just doing straight up math with calories in versus calories out and if those numbers tip a certain direction your weight will also change. Your metabolism is a bit more complicated than what your fitbit tells you that you burned during your exercise session that day and what My Fitness Pal tells you that you consumed.

What's our approach then to help people lose weight! It comes down to nutrient density and calorie density. Our bodies are pretty intelligent and for most people they know when to stop eating in order to maintain our weight. The thing that happens when people eat processed foods, the triggers that tell us to stop eating don't get tripped. The other way that these triggers don't go off is when we consume food at a fast pace!

So our approach is to consume high quality, whole foods at a slow pace and stop when you are close to being full and you will likely lose weight. If you are trying to maintain, then you eat to being full. Yeah there is certainly some nuance that can come into play around macronutrients and timing but for the most part this strategy works.

This is where the question of, what weighs more... a pound of broccoli or a pound of nachos? Let's breakdown this comparison:

Nutrition Facts - Broccoli
Serving Size: 1 Pound
Calories: 150
Fat: 1.5 g
Sodium: 147 mg
Potassium: 1404 mg
Carbohydrate: 30 g
Fiber: 11.4 g
Protein: 12.6 g

Nutrition Facts - Beef Nachos
Serving Size: 1 Pound
Calories: 861
Fat: 44.1 g
Sodium: 710 mg
Potassium: 439 mg
Carbohydrate: 76 g
Fiber: 8 g
Protein: 47 g

I took the challenge myself of eating both a pound of nachos and pound of broccoli in one sitting. Let's just say it was an interesting experience. Overall both "meals" filled me up equally and the rate at which I ate definitely slowed down towards the end of both.

I mentioned it was an interesting experience... what that means is I actually became physically ill by consuming one whole pound of broccoli. My stomach and GI tract just couldn't handle processing that amount of broccoli. The nachos, no problem... I was eating again in a few hours. Why this happened I don't know the exact answer. Fiber content maybe, but I've consumed 11 grams of fiber in one sitting before this. Vitamin or mineral overdose, possible but not probable. If you have an answer let me know, I'm curious.

To put things in perspective a bit on whether or not this is a lot of food. The average American eats between 3 and 5 pounds of food per day, we will call it 4 on average. So, a one pound meal probably isn't that unusual. To break things down a bit further, the average American consumes around 2,700 calories per day. So doing a little math the average pound of food that an American consumes is around 675 calories (2,700 calories divided by 4 pounds of food). Based on the nutrition facts, you can see that broccoli falls WELL below that average and the nachos a fair amount above that number. Can you see how eating whole foods and especially non starchy veggies can help a person consume fewer calories?

The reason a lot of diets fail I believe is because our body is naturally satiated by a certain poundage of food. If all you are doing is eating smaller portions of your current foods your body is going to crave more food to fill itself up. I wrote up a whole other post on this topic, Are You Smoking Shorter Cigarettes to Get Healthy? If you aren't filling your body with a certain poundage of food you either need to resort to some incredible willpower or you will likely binge a time or two.

If your goal is weight loss and you don't want to micromanage every gram of food that goes into your body here's what we would recommend:

Fill half your plate with nutrient dense, non-starchy vegetables at each meal
Eat a palm size portion of protein with each meal
The remainder of your plate can either be a starch like potatoes or rice or it can be a fat like avocado or cheese
Sit at a table and slow down when you eat and don't forget to chew your food
Stop eating when you feel that first sign of being full
DO NOT eat a pound of broccoli by itself!

If our approach to losing weight seems like something you would like to try, we are constantly running online support groups where we teach people about how they can have a healthy relationship with food and use it to support your weight loss and not as the enemy.

I'm interested in your next Support Group

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Give Up on Giving Up!

2/3/2016

This post is for those of you that are some sort of health journey.

You've maybe just started or maybe you've been trying different things for awhile now.

I want to offer up a piece of advice that made all the difference in my health journey and I believe the reason I haven't been a yo-yo dieter like so many. I didn't connect the dots on WHY I hadn't reverted back to my old ways until I heard a fellow nutrition expert mention something on a podcast I was listening to the other day.

The concept or question you need to ask yourself if you are striving to be healthier or lose weight is... Are you somebody who is doing healthy things? Or... Are you a healthy person?

Let me break that down a bit. If you are somebody that is doing healthy things, you might be eating more veggies, exercising regularly, avoiding processed foods, or drinking more water. Sounds great, right? A person doing all of those things should become healthier, but will they stay healthier? This is where I was at 10 years ago. I was exercising regularly and doing some of those other things. The problem was...I'd get tripped up easily. If friends wanted to go out for pizza and beer, I was there. If I was invited to a happy hour, I would accept and pass on the gym. I did everything to fit a status quo that wouldn't rock the boat among my friends and family. My healthy habits flew under the radar and because of that I was easily able to justify not doing them.

Fast forward to 2 1/2 years ago. I had just completed an online accountabilty group and seen some great results. My eating had changed, I now had more confidence in "rocking the boat" and not succumb to all the unhealthy distractions that surrounded me daily. The difference: I was now a healthy person. My identity was now tied to healthy habits. This is the thing that just clicked for me this past week. I guess I never thought of it this way, but it is so true. Once I made that commitment, once I identified myself as a healthy person, everything changed. I was no longer easily knocked off of my healthy lifestyle. Or if I did get knocked off, I got right back!

People began to see me as a healthy person. They started noticing the changes in me, both physically and the choices I made. With this also came some ridicule and light-hearted teasing. Friends would make comments about my food choices or about exercising. Those comments usually led to inquiries and them wanting to know more. Had I just been "doing healthy things" these comments would have stopped me in my tracks. It would have never progressed to the point of them asking questions and then some of them making their own healthy changes.

It's good to remember that the people around you will also "test" your commitments. Think of a time when you went to a party and chose ahead of time to not have an alcoholic drink. A friend would likely offer a drink when you arrive, and when you say no thanks, they will press and ask why or pressure you a little bit. This might last for a minute or two but if you hold your ground, most people will respect that and move on.

Same goes for being a healthy person! People will test your commitment. They will try to get you to eat the cheesecake, the cookies, the pizza. If you hold your ground, you will earn their respect or you will find out that they really aren't a friend at all. This will also help solidify your commitment, making future challenges that much easier to handle!

One of the coolest things that happens when you make the shift from doing healthy things to becoming a healthy person, you begin to impact your circle of influence. You shift the status quo just a little bit. You help that coworker that was hesitant about ordering a salad at lunch because she didn't want her other coworkers to think she on some sort of diet. She now sees your lead and has that confidence to not be judged. At family holiday dinners, people begin to ask if dishes are ok for you to eat. They are open to possible substitutions. There is a trickle down effect that is noticeable.

If you have just been dipping your toes in this healthy lifestyle pool, I would encourage you to commit and jump right in the deep end. Let healthy become part of your identity and the game will change for you too!!

Thanks for reading, to stay up to date on all of our blog posts along with get amazing content delivered right to your inbox just fill out the quick form below. Make it a Great Day!!!

Dieting vs Mindful Eating

1/15/2016

This post is more about how you eat than what you eat. The fact is that so many people when they start up a diet or try to lose weight put an emphasis on what foods to eat and not eat. The advice that is often touted is eat more veggies and skip the sugar, which is great advice. What if looking at your food or smelling your food could help? How about chewing your food more, yeah there is science behind that one! How about breathing while you eat? Lastly and probably most importantly, thinking about how the food you just ate made you feel. All of this begins with some mental preparation. Changing your mind first is one of the key things you can do make lasting change that is ultimately rewarding and not a fleeting accomplishment.

I would love to take you through the list above and offer up a few tips on how I think you can change your mindset to go from a dieter to a mindful eater.

Willpower vs. Trust

I've met a number of people that just try to will their way to losing weight. They fight cravings, HARD!!! They overthink their plans and work out elaborate schemes that someone claims is the cure all. They are constantly having to think about their next step, their next meal or lack of one. Versus... Someone that trusts the process. A mindful eater won't micromanage the scale or measurements. Remember that advice about eat more veggies and less sugar, yeah that's about as complicated as it needs to be and a mindful eater won't overcomplicate things.

We've got a whole separate post solely dedicated to Why Willpower Doesn't Work if you want to check it out.

Cultural Conformity vs. Individual Empowerment

This one could be applied to any area of our society today from politics, dieting, religion, you name it. Society is always looking to group people together. If you are a healthy eater than you need to eat "X, Y, and Z." If you are unhealthy than you eat this. My advice here is, if anyone ever says they have the perfect diet or way to eat, run the other way! We are learning that there is no one size fits all diet out there. Food intolerances are on the rise and with that brings a very individualized food landscape where you need to determine what works best for you. This happens through experimenting and really listening to your body cues... which brings us to the next topic.

External Cues vs. Internal Cues

This ties back to the previous in that we allow society to dictate what we should look like and feel like. Rather than look to a number on the scale or measurements, focus on how you feel. Do you feel stronger? Do you have more energy? Is your digestion better? Focusing on the external stuff is a losing proposition, so don't go there!

Weight Loss vs. Health Enhancement

I'm sure I heard this somewhere else but my saying is... "Weight loss is a side effect of being healthy, not the other way around!" Can you lose weight without getting healthy, absolutely, but it likely won't be long term or if it is it will cause stress mentally and physically on you. Put the emphasis on healthy first. Rather than worrying about calories consumed, worry about nutrients consumed! Nutrient deficiencies can cause everything from weight gain, fatigue, to chronic disease.

Avoidance vs. Acceptance

To me this is all about owning your decisions and actions. You are the one that ultimately is responsible. I see this in people all the time in our groups, they come up with an excuse for every situation on why they couldn't exercise or find healthy food to eat. I get that these things happen but the mindful person will be aware of it and accept the decisions then move on. It's not someone else's fault, it's not even their own fault. Excuses and guilt are extremely heavy anchors that will keep you from making progress. Own it and move on!

Rigid vs. Integration

Dieters have lists, eat this not that. Things are off limits! Whereas the person that is successful long term will figure out a way to "integrate" new foods into their current diet. This process takes longer but what happens is those good and healthy foods begin to crowd out the not so healthy foods. Over time you are eating super healthy food that make you feel awesome. Integrate don't discriminate!

Counting Calories vs. Quality Calories

I could write a whole book on this topic, thankfully someone else has, The Calorie Myth by Jonathon Bailor. I've summed some of his work up in this blog post, Stop Eating Less and Exercising More. The idea is here is your body doesn't do math that well so trying to control calories in to calories out just won't work. Your body is really good at finding a healthy weight if you give it the nutrition it needs. Focus on nutrient dense food that is prepared in a delicious way.

Restrictive vs. Flexible

If I tell you that you can't have something, what does your mind immediately do? "I WANT THAT THING!" Being ultra rigid in your food choices won't serve you. It will likely lead to binging when our willpower muscle is worn out. We promote and encourage people to have some treats when they are trying to lose weight. Life is meant to be enjoyed, be conscious of your treats, plan them out and savor every last bite.

Deprivation vs. Fulfillment

Being "hangry" is a thing! If the plan you are on encourages a level of hunger, skip it. Instead eat to the point of being fulfilled but not full. This will likely require you to slow down when you eat and chew your food a little more. Eating nutrient dense food and protein with every meal will also help when it comes to hunger.

Quick Fix vs. Lifestyle

I know lifestyle change is kind of a buzz word out there right now but it is because it is exactly what needs to happen and what does happen when people change in a healthy way, a mindful way. Let's talk about the "quick fix" for a second. It usually revolves calorie restriction and over-exercising. Right there it goes against everything I've mentioned so far without even explaining how the physiological changes won't stick because of the methods. That's why coming at it from a lifestyle change where you integrate new foods in slowly, eat to fulfillment, focus on health and give yourself time to change or reach weight loss goals.

Fight Food vs. Celebrate Food

I love this one because so many people look at food as the enemy, it's calories and calories make you fat. If you focus on the quality of food you eat, then food becomes nutrients not calories. It's something to enjoy in abundance and not tiptoe around. Also along with this comes the actual act of eating. We've become a fast food nation even if you aren't actually eating McDonald's or Burger King. When was the last time you slowed down to look at your food, to smell your food. I mean really smell it like you see judges do on crazy cooking shows. Lastly do you chew your food, not chomp and swallow. Chewing is huge when it comes to breaking down food so that we can absorb the nutrients in it. It is also the point where our DNA starts interacting with the food that will eventually become cells in our body. Slow down, enjoy your food it's more than something to fill you up it's something that gives you life.

We hope this helps you connect to your food and your actual act of eating more. Did something speak to you? What's one area where you need to focus your attention?

Made To Crave

1/14/2016

I am super passionate about helping women believe in themselves again and have HOPE. So often we (as women) use food to fill voids in our lives without even knowing it. We use it to help us cope when the stress gets to be too much...or maybe we even restrict ourselves from it because it's the one thing that we can control.

That's the thing....Our souls crave something more than food, and yet we keep trying to fill it with junk that won't satisfy us!!

So often I see people wanting to make changes to their lives but as soon as they start to make progress they let LIFE and all it's messiness get in the way and derail their plans.

I want to help people see that it's not about perfection...it's about perseverance...and running the race even though it's hard because HE created us to lean on HIM and not try to do it all on our own! I want people to STOP striving for something the "world" tells us we need...we don't need to be skinny...we don't need to have a six pack or defined legs or a nice booty. We need to be healthy, happy and we need to have HOPE.

If it's really hard for you to open your eyes every day and have hope...I'd encourage you to start your day with GRATITUDE. It'll change your outlook, I promise!!

One of the main goals I have as a Team Beachbody Coach is to help everyone we work with to become "FullyFit"...it's the name of our team of coaches because we want to help people create change from the inside out. I believe in health but I think to truly be living a FULL life you have to focus on every aspect of your life and sometimes that means going deep into our souls and getting to the dirty stuff...and not being afraid to dig our hands in.

Which is why the next accountability group I'm running will focus on digging deeper into that stuff :) We'll be reading through the book Made to Crave by Lysa TerKeurst and focusing on getting our heads wrapped around good nutrition. This does not mean restricting yourself or focusing on all the things you can't have. It means completely changing your viewpoint on food...to look at it as something that can HEAL our bodies and something that FUELS our bodies!

I can't wait!!

CLICK HERE for more information about the group. I have to cut off registration at 5:00 p.m. tomorrow, 1/14/16.

2016: A New Year, maybe a New You, If...

12/31/2015

It's that time of year where people start thinking about what they will change in the new year. To some degree, I think this is a good thing! If you listen to any media sources, you are bombarded with the talk of "resolutions". The thing that also comes with talk of setting resolutions is how you can be successful with your resolutions, or how to not break your resolutions, or even the talk about how "X" percent of people will fail by "X" day.

I mean come on, if there is as much talk about failing and how not to be one of those statistics, what do you think is going to happen? You will BECOME one of those statistics!!! Where your mind goes, your energy flows. It becomes a self-fulfilling prophecy. Because you know that 75% (or whatever that number is) fail at keeping their resolutions, when you begin to slip, mentally you are ok with that. You are normal. Most people fail, so don't feel bad.

Here's the thing, if you are reading this, you are either a really good friend or family that want to support us. You are trying to kill some time at work. Or you actually care about being successful with your health and weight loss transformations. Or maybe you want to grow your online business. For the sake of of this post, let's just assume you fall into that last category!

Here's some advice for you. Instead of resolutions, I want you to write out goals. Goals are serious, they are different. They don't have all the baggage that resolutions have with them. I recommend writing out new goals at least once a month. By doing it monthly you are constantly being reminded of what you want to accomplish. It isn't some distant thought that you had 6 months ago. The same goals might be on your list for 6 months which is totally fine. Next, make sure you write them out by hand on paper! Yeah we are talking old school. There is something that happens when your brain tells your hand to write something versus typing on a computer or phone.

Another thing that I heard the other day about goal setting and building a life of your dreams, is that most people tend to focus on all the ways they can't accomplish something. I can't start a new business or fitness program, I don't have the money, I don't have the time, I don't have the skills, I don't have enough friends, I don't have the education. Just like with all the talk about resolutions and how people fail because all they hear about is how people fail, the same thing happens if your mind is wrapped around all the reasons you can't do something. With your list of goals, I want you to write out all the reasons why you CAN and why you need to accomplish them. It will also help when writing out your goals to write them in a definitive tone or even in a past tense. For example, I will lose 20 lbs or I lost 20 lbs. Rather than I want to lose 20 lbs. See the difference?

Progress starts with a shift in your mindset. Once your mind is right, action becomes so much easier. When there is no doubt that you will take action, your mind already has, so your body will follow. With action comes momentum and even though you will hit some roadblocks there will be nothing that will stop you from accomplishing your goals.

Dear Fat People... Dear Thin People!

9/16/2015

We wanted to respond to the video that got massive attention last week. We don't even want to link to it but if you are so inclined to watch it you can find it by typing "Dear Fat People" into a Google search. The person that created the video is a comedian so you should take everything she says with a grain of salt. That said her basic premise was if we shame "fat people" enough that they will feel so bad that they decide to change. Makes perfect sense, right??? If someone is in enough pain, they will clearly choose to do something different. The problem with her argument lies in the physiological component to being overweight. She clearly has no training in anything and she just thinks that if people eat less and exercise more, presto change-o they become skinny.

Just to be clear, we should probably just blatantly say it out front, shaming people is an absolutely horrible way of treating people and it does NOT get results.

This video also brings up the the topic that goes viral every other month or so of #loveyourself and "body positive" blogs that are out there. This is always a tricky subject to us especially since we are in the business of helping people get healthy and lose weight. This is where we want to dive in a little deeper...along with giving you a strategy to navigate your own health and weight loss. Within the "body positive" movement there is a theme of loving yourself for who you are whether you are fat or skinny. No matter your shape or size you should be ok with that and embrace who you are, #loveyourself. We totally agree with this...but what if we asked ourselves this:

"Can you love yourself for who you are, and still try to improve yourself?"

The question itself is contradictory in nature. Why do you need to change if you love who you are? This is where some people in the "body positive" movement lose us. They take that thought and solely stick to the love yourself side of it. Thinking "I'm good enough the way I am and I don't need to improve". (For a little more reading on change and being "good enough" you can check out another post of ours where we talk about that exact topic, The "Good Enough" Principle - Ambivalence!) There are some in that movement that are certainly trying to improve their body composition and health. There are also people tucked away in a shack in Mississippi that are oblivious to all of this, they are "fat" and just don't care. I safely say that because those people probably don't have the internet and will never read this!

The graphic below is really helpful in helping distinguish where you might fall in your own personal health. We know that these categories aren't perfect and you may find some overlap in your current situation. We believe that everyone should be on an active journey to improve themselves AND that you can and should love where you are at currently. In fact we think in order to move forward in your health and fitness it has to be done out of love for yourself and wanting the best for yourself. In order to do that you need to take a good assessment of where you currently are though. Ask anyone that has navigated using a map and compass, the most important thing to know is to know your current location. That means getting honest with yourself and asking some tough questions...

Am I working out the best way to achieve my fitness goals and get healthy?
Am I using my time wisely? Could I dedicate more time to exercise, preparing healthy meals, educating myself about nutrition, and interacting with like minded people?
Is what I've been doing working?
What could I give up that is taking up my time, attention and resources that isn't adding value so that I can add something that will make me healthier and happier?
Where is my HEALTH on my priority list?

This graphic and our descriptions might also help you understand that not all "skinny" and "fat" people will be in the same categories. Often times skinny healthy people just assume all overweight people are lazy and uneducated. Also skinny people are often thought to be healthy solely based on their body size, which we know isn't true. We breakdown these categories a little more below to bring clarity to these stereotypes.

So before we dive into each of these descriptions you should know why we chose Aware and Willing as the category headings and what they mean. By saying aware, we mean that people that fall into this category are knowledgeable with what it takes to be healthy. The science of what it takes to be healthy is constantly changing and there is new information coming out all the time. People in this category follow that information and know what it takes to improve their health and/or lose weight. By saying willing, we refer to the people that make an effort to do what they think or know is right.

Aware & Willing

They are "aware" of what it actually takes to be healthy and are "willing" to prioritize the things it takes to improve their health. It is because of this that this section of people are generally in good physical shape and generally healthy. This group doesn't have to be physically fit, but more importantly actively working towards improving their current situation. They actively seek out the latest in health trends and science to see what works best for them. They have made a commitment to their health and may even work in the industry.

Aware & Unwilling

This group is "aware" of what they need to do to improve their current health situation but have yet to make it a priority in their daily habits. There is a sense of ambivalence. They know why they should change and the benefits. They even know what they need to do in order to create a change. However they have a pull to keep things as they are. Change is hard. They may not have the support system in place that will support them if they start making changes. They may have a stubborn husband that enjoys his pizza and pasta, or coworkers that frequently go out for happy hour. They may feel they will be outcast by these people if they start making different decisions.

This group will likely not make a change until their health begins to affect something that they currently find a bigger priority. An example would be a mother with a toddler or young children that values time with her family above all else. Her kids are constantly wearing her out with all of their activities to the point where she can't keep up anymore. That may be the breaking point for her where she decides she needs to get in better shape.

Unaware & Willing

This group makes up the biggest group of people from my experience. They all want to be healthy and even go to the effort of eating what they think is healthy food and working out in a way they think will improve their health but may or may not be seeing results. This group reminds us of the saying, "Work smarter, not harder!" This group hasn't quite figured that out yet.

Common things we hear from people that would fall into this category are;

Fat makes you fat
Low calorie foods are healthier than high calorie foods
If it says healthy or natural on the box it must be good for you
If I just eat less and exercise more I will lose weight
You have to stay in your fat burning zone to lose weight faster

Those are just a few of the common things that people picked up somewhere. These people are fighting an uphill battle. The desire is there to make improvements but the process and plan that they have is faulty.

This group of people, as stated in the chart, will likely cook a lot of homemade meals..but those meals will likely be comprised of packaged goods and will be heavy on the starches and unhealthy fats and low in protein. If we could sum this group up in one thought it would be...
We eat "healthy" cereal for breakfast group.

How do people move out of this group? It mainly comes through education from credible and current sources to formulate a plan that's going to work for them. The key there is individualized plan because what works for one doesn't work for all. One of the most common things we see here is with running. Often times runners are inherently skinny. We can say that because we both were former runners and both were skinny prior to starting our running careers. People from this group see skinny runners and think that running must have made them skinny, therefore they should run to get skinny. This would be like saying playing basketball makes you tall. Yes, running will work for some but it isn't the best way to lose weight in a healthy way for a majority of people.

If you fall into this group and are curious about some resources that we have used to learn more about nutrition and exercise, we would love to share some of those with you. Just comment below or send us an email.

Unaware & Unwilling

This group unfortunately makes up a decent percentage of our population. People in this group tend to have never done any research into health or nutrition other than what a doctor or the media may have told them. They may know that certain things like sugar and fast food are bad for them but fail to connect what they are eating to how they FEEL and their overall health. They may know exercise is important but their knowledge of what to do might be rooted in what they did in junior high gym class 30 years ago. The fate of people in this group usually tends to be more grim than positive. These people will likely battle chronic disease throughout their lifetime and will likely struggle with being overweight.

Thankfully people in this group can reverse the course they are on. It usually takes a friend or family member to intervene. Unfortunately it might take a health issue to force people to change.

If you know someone in this group, reach out to them let them know you care and love them for who they are right now as they are!

Where Are You Right Now?

The reason we wanted to write this post was because we want to share a BETTER strategy for losing weight than shaming someone. With that, we also want to put the focus on HEALTH because skinny doesn't mean healthy and carrying a little extra weight doesn't mean unhealthy. We do believe that we should all love, yet acknowledge where we are with our health, and actively be trying to improve upon it.

This world is going to bombard us with toxic things that harm our body and deteriorate our health. We will also face toxic things mentally that will try to break our will, lessen our belief in ourselves, and crush our dreams. That is why we need to constantly be working to improve our current situation because we just don't know what might try to trip us up next.

If this post inspired you to make a change we would love to hear from you. If you need someone to just talk with about your current situation we are here for you!!

5 Ways to Live Each Day with Purpose

9/2/2015

Each day we get a chance to start over...new beginnings. Here are a few ways we like to live on PURPOSE:

Reach out to people that mean the most to you. If someone comes to mind randomly, don't put off calling them or sending them a text. There's a reason they came to mind!
Live with mindfulness. Basically PAY ATTENTION. To your actions, the words that come out of your mouth, the food you put into your mouth, what you're watching on TV etc...
Remembering to SMILE and LAUGH. Have fun once in a while. Play your favorite song and have a dance party.
STOP the negativity. All of it.
Practice empathy. Actually connect with people. We were meant for community!

Live EVERY day. Don't just go through the motions!!

Calorie Deficit Diets, The Truth Revealed!

8/13/2015

So this is a topic that comes up a ton for us in our Challenge Groups and some of our coach's challenge groups so I wanted to just put together a video on the subject of Calorie Deficit Diets.

There is so much bad information out there about how to lose weight. Unfortunately the magazines and talking heads out there preach an unhealthy way of losing weight, cut calories, whether that be through appetite suppression pills or powders or just by telling people to be hungry all the time.

So this is my effort to raise the volume on the other side and I would argue the healthy way to burn fat. I probably don't have to argue that point since there is science to back me up.

If this message resonates with you please share it so that your friends might hear it and understand that there is a better and healthier way to lose weight.

We can't change everyone's mindset on this but hopefully we can at least start building some curiosity in a few people's minds.

Looking for 10 People Who Want to Lose The Baggage

7/29/2015

Our next online fitness and accountability group is forming and starts on August 10th!!

If you're wanting to make healthy, lasting changes...this is the place for you. We know that changing habits is hard so these groups are a safe place for you to get tips, inspiration, nutrition advice, support and encouragement!!

Let us know if you're intrigued and want to learn more! The best way to get a hold of us is to shoot us an EMAIL.

Why Willpower Just Doesn't Work

6/24/2015

We are always told that it takes willpower to lose weight...or if we want to be successful at something we just have to harness our willpower and make it happen.

It's not that easy.

Your willpower doesn't just sit around waiting for you to use it. It shows up sometimes and other times it's no where to be found! It's fleeting but the good news is, it's re-chargeable! You start the day with a full tank of willpower but the bad news is: as you go through the day, you use it up little by little...so when you get to the end of the day and late night snacking is calling your name, it's REALLY TOUGH to ignore those voices and put down the cereal or ice cream.

Willpower is like a fast twitch muscle that gets tired and needs rest. It's incredibly powerful, but has no endurance. You can work on that muscle and make it stronger, but it will still get tired sometimes! Willpower is also like gas in your car...when you resist something tempting, you use some up. The more you resist, the more empty your tank gets, until you run out of gas...which is not where you want to be.

That's not all...

There have been studies that show that the more willpower you use for one task, the more your blood glucose levels drop. Crazy huh? Since willpower is a mental muscle and doesn't bounce back quickly...if you employ it for one task, there will be less power available for the next unless you refuel. To do that, you'll want to eat foods that elevate blood sugar evenly over long periods, like complex carbs and proteins.

Think about this...

What are your "default settings"? Because whatever they are...you're going to fall back on those when our willpower is low. Will you grab a bag of chips or cookies OR a bag of carrots? You can adjust your "default settings" over time...these are called NEW HABITS! We focus a lot on building those in our accountability groups. I read once that it takes roughly 66 days to build a new habit...not the typical 21 days you normally hear about. So be patient with yourself! Be CONSISTENT and slowly add in some healthier habits. Focus on things that you can do for the long term and just build into your life. Then once you get those down, focus on some different ones to continually be growing and changing.

The reason we get hung up on willpower is because we don't focus on it enough. We use it all up without reserving some of it throughout the day....this means being intentional about what you buy and keep in your house and staying away from the treats in the break room at work. If you're constantly allowing yourself to have temptations right in front of you, you're going to constantly be using up your willpower and have nothing left over by the end of the day.

Some other ways your willpower gets taxed:
- Taking tests
- Trying to impress others
- Coping with fear
- Suppressing emotion or impulses
- Doing something you don't enjoy
- Selecting long-term over short-term rewards
- Implementing new behaviors
- Filtering distractions

Every day we run into these issues and more...it's up to us to PROTECT our willpower and our actions!

A few ideas:
1) Don't spread your willpower too thin. You have a limited supply of willpower, so decide what matters and reserve your willpower for that.
2) Monitor your fuel gauge. Pay attention to how you're feeling and if your willpower is lacking, don't put yourself into situations where you're going to compromise your goals and go crazy.
3) Realize that your willpower is not infinite...so stop beating yourself up when you struggle with it. We all struggle with it but you CAN make it stronger!

(This topic was adapted from the book The One Thing: The Surprisingly Simple Truth Behind Extraordinary Results)