Should you diet or exercise; or both?

 

When it comes to losing weight, we feel overwhelmed and under-informed.

We believe when our best friend, Jan, tells us that the Keto diet is the only way to lose weight.

We get caught up in the latest hype, thinking this must be a new research finding that finally works wonders.

But the only truth is that it’s simpler than we actually want to believe. We want to believe it’s more complicated because at least that would give us some clarity on why we haven’t achieved our goals – and kept them – after so much practice. Does that say something about us?

Yes and no. We want to believe the hype because it’s, well, hype.  We love hearing the latest gossip, watch the latest episode of our favorite reality tv show and are obsessed with scrolling through our favorite social media newsfeeds.

How can weight loss and fat loss be so boring? It’s basically the same old thing you’ve heard a million years ago:

Move more + Eat less 

Ya, I know, BORING!

But so true and when you get down to it and finally accept this truth, it can actually help free you from ever believing another hyped up claim of fat and weight loss. You can simply smile and nod when your besties tell you they finally found the “golden bestest weight loss plan ever!” Because you now know better.

But it isn’t easy to give up our old habits this easily. We may feel like a fraud. We might secretly believe that there really is going to be another magical potion or balance of macronutrients that will burn off fat faster and give us the freedom we’ve always dreamed of.

But no. Not going to happen. Ever. So let’s stop putting off the inevitable and just start already! You can start today if you truly are ready. Just start tracking your foods. You don’t even have to count the calories yet. Just write down what you eat, make sure to take note of the amount and portions and tally it all at the end of the day. Easy peasy. Or is it?

At first, this is going to feel like the hardest thing you’ve ever done! But just trust me and stick with it. It will get easier. You might have to cut back on some of the foods after a day or two of tracking. If you aren’t sure how many calories you need to lose weight, I have a video tutorial on how to find your personal magical weight loss calorie deficit range.

Now that you know how to find your calorie range,  you have no reason not to succeed, right? Or do you? I find the biggest component of weight loss and successful results come from accountability and support. We all need to feel like we are not alone in any of our efforts and it’s important to work with someone who can answer our questions and help us when we get stuck or hit a plateau. If that’s something you are interested in, you need to join my support system. Just shoot me an email to: spazzykay@gmail.com and tell me what your goals are for this month.

Here’s a fun and FREE workout you can try out with your favorite playlist to motivate you through! (message me and let me know if you give this a go!)

 

FREE Playlist Workout Challenge (from Fitness Bootcamp Pros Newsletter):

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long.  Each circuit is done for the duration of the song.

Warm up with 5 to 10 minutes of light cardio, then some moving stretches (leg swings, arm circles, etc)

Song 1:

– 10 Jumping Jacks

– 10 Reverse Lunges (10/side)

– 10 Mountain climbers (10/side)

– 10 second rest (if needed)

Song 2:

– 10 Push-ups

– 10 BodyWeight Squats

– 10 Bent-Over Rows (10/side)

– 10 second rest (if needed)

 

Song 3:

– 10 Burpees

– 10 High Knees (10/side)

– 10 Walking Lunges w/ twist (5/side)

– 10 second rest (if needed)

Song 4:

– 10 Glute Bridges (hold 3 sec at top)

– 10 sec Side Plank (10 left / 10 right)

– 10 Mountain Climbers

– 10 second rest (if needed)

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Gluten Free Craze – Have you considered it?

Have you considered going gluten free?

One thing that makes me crazy is when I hear clients decide to follow the newest and latest fads because they have heard someone say that it’s the next “best thing” out there.
Really???

Let me take you back…back to a time, (if you are old enough to remember)to the 1990’s – when it was popular to eat low fat and high carbs. Remember that awesomeness? Yes, I do too. :p
Since then, our obesity in the US became an epidemic.

Coincidence? I don’t believe so.

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Once that craziness ended, then it was all about the Atkins diet and that had been originally popular in the 70s!! Carbs became the “bad guys” as proteins and fats were the secret to our success.

Or was it?

It’s addictive to think we can just cut out one food group and live happily ever after and now this popular fad is “gluten”.

Let’s begin with what gluten even is:
It’s a mixture of proteins found in wheat, barley and rye.

It’s true that gluten can be bad for some people. But it’s not a “diet” phase in any way.

People who suffer with Celiac disease have discomfort and fatigue and gastrointestinal issues. There are other conditions were choosing to eliminate gluten containing foods can help reduce symptoms and discomfort.

This has lead to more gluten free products being sold and now, a new diet phase emerged.

People who remove gluten from their diets notice, at first, that they feel less bloated. This is usually believed to be “weight loss”, as the scale shows a drop (and why I don’t allow my clients to simply refer to the scale for success. It isn’t accurate most of the time).

 

Binge and Move On Already!!!

Bloating can release due to the initial removal of gluten from one’s diet since it contains less fiber. Fiber attracts water for digestion purposes and this may cause some temporary bloating. Take away more fiber, take away the bloat.

This is an example of what we think is happening (IE: weight loss) is really another cause altogether (less water in the body temporarily).

Now there are ridiculous amounts of foods being manufactured as “gluten free”. I have to caution you here because manufacturers will advertise foods as “gluten free” when they had never even contained gluten in the beginning! Don’t fall for these scams!

Let’s talk about what needs to happen to something in order to make it “gluten free”- when it contains gluten. It requires heavy amounts of processing. It’s during the processing phase, that many of the vitamins and minerals are lost and leaves many foods with very little nutritional value. As fiber is now lost, many B vitamins are also lost.

Gluten-free breads now contain almost 1/3 less the amount of protein as gluten options and instead contain twice the amount of fats and that is made mostly up of saturated fats.

So should you consider going gluten-free? Only if you suffer from symptoms that can be eliminated from cutting out gluten. Not for weight loss.

What are those symptoms? Do you suffer regularly from:

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Gas – Bloating – Diarrhea – Constipation – Foggy mind – ADHD behavior – Depression – Abdominal pains – Headaches – Bone or joint pains – Chronic fatigue – and some other symptoms that can be diagnosed by a physician. If you are worried about your symptoms, consult your doctor and ask them to run tests for a diagnosis. There is a blood test called the tTG-IgA that is the most accurate to date.

Otherwise, stop looking for the next food fad and eat to fuel your body and goals today!

What are some of the popular diets you’ve tried in the past?