Stop the Diet Cycle

So tell me if this sounds vaguely familiar…

You decide you need to lose weight/get in shape/look or feel better about yourself so you set out to make it happen. You are excited and you find a diet plan that looks amazing and an exercise program that seems completely do-able for your schedule and you set out for some great results.

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Finally! you say…I’m going to reach those goals that continue to elude me and this is the way it’s going to happen. 

So you set out and write out a grocery list, filled with all the foods from your new diet plan; you head to the sporting good store and buy some new workout shoes and clothes to start your fitness plan and you are already imagining yourself strutting down the beach the next summer in that white string bikini you’ve always dreamed of wearing confidently.

This will be the year, you say to yourself.  You proceed to set up your food plans for the coming week and you prepare some meals ahead of time so you are not caught in any excuse cycles as you’ve suffered in the past.

This time will be different, you think. It’s GO time!

So the first few days of your week go surprisingly well! You already anticipated the hunger pangs after the first day and some muscle soreness from your new workouts; but these are inevitable in creating new changes in the body. So you smile and power on through the week.

Obviously, we have cut back our calories and added in some workouts and in return, we celebrate a loss of 4 1/2 lbs after the first full week.

Success!! This is finally going to be MY year, you think to yourself!!

Then, we plan for another successful second week and proceed to repeat the success from week 1. Things go well enough; but then, you hit a snag at about day #10-14. For some reason, you are not feeling as awesome as you did the first week.

You notice you start to feel more tired than usual. Your energy levels are dragging and your workouts are starting to suffer due to these spells of fatigue and lethargy. You start to feel irritable and grouchy at the most simple things. You notice you have less patience, and you start to snap at people in your life that seem a bit surprised by your grumpy moods.

What is going on?

First of all, if you have ever heard of “RDA”…I’ll share a bit about what is happening in your body at this point in the program. “RDA” stands for “recommended daily allowance”. If you are still a bit fuzzy on this term, just check out your food labels on any product. You will see an area clearly stating the foods’ “recommended daily allowance” for said food.

This is basically the daily requirements for a 2,000 calorie plan.

But you are now restricting calories in your new program and that would equal about 1200-1500 calories, at most. (I’ve even heard that most women commonly shoot for lower numbers too). You are dieting and you are adding in exercise. You are nowhere near the RDA for nutrition.

And why would this matter? It’s nearly impossible to cut back on your calories to this extreme and not cut back on your nutrition. This is where we typically fail in our quest to reach our perfect body goals. By day 10-14 on our new program, our body is basically screaming for more nutrients and that comes across in our minds and in our bodies as “cravings”.

Ever had these? 😉

Yes, I’m sure that you know exactly what I’m talking about! Cravings are basically our body telling us that we need more of “something” in the nutrition department. But since our bodies cannot tell us exactly what we are lacking, we just crave the foods we love most.

Have you then experienced issues similar to these:

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You’re feeling tired; you’re feeling cranky and you’re starting to get irritable about this new plan that you’re on. We are feeling this way basically because we are trying to get by on less nutrition and then we don’t feel as good anymore. We start to lose focus and our drive for reaching our goals takes a huge nosedive into oblivion.

You then may be invited out to join your friends for an evening at a restaurant. You see your friends enjoying pizza, chicken wings and some drinks. You get so annoyed at how miserable you’re feeling that you finally say “SCREW IT!” I’m going to eat this because I feel miserable and I deserve it after how hard I’ve worked all week!

Right? Ever done anything similar to the above scenario??

Then we end up overeating and we feel guilty and we feel sick. We tell ourselves that we suck; we say, “I do this every single time” “I’m such a failure and I have zero willpower”…

Then the all time favorite: “I’ll start again on Monday”…

So the bottom line is that you are not a failure and you do not suck and you need not just repeat the whole cycle again because the same result will happen. When our bodies are low on nutrients, then the situation will repeat again and again.

I can relate because this is exactly what I fought for repeatedly. I thought something was truly wrong with me and I would never experience success in my goals. This situation happens because we buy into the diet industry’s teachings that there is another better way out there and we need to just find the one that fits our lives.

But that isn’t true either.

This all happens only because the body is low on nutrition. If we add in the daily nutrition which our bodies require, we will feel more energetic. We will feel better and we are then able to do more and recover better and the weight loss becomes a natural byproduct of the good nutrition and calorie deficit.

No secrets, and no lies.

We are doing it backwards. We cut back on all of our nutrition and on the calories needed to maintain the daily required nutrition and we cannot succeed in this scenario.

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This is the #1 reason that I have used Shakeology for over 6 years now, day in and day out. I’ve missed a handful of days during the past six years and let me just say that I don’t “feel” different on days I get it into my body (it’s not a drug, after all) but I definitely notice how I feel when I don’t get it into my body on any given day.

If you are even remotely intrigued in seeing this for yourself, send me a message about getting a trial offer to see how your body responds. http://www.spazzykay@gmail.com

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I can guarantee you results or your money back every time! Now that you are out of excuses, aren’t you ready to move forward?

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Diet is a 4-Letter word!

 

So, it’s the weekend, right?

I know too many people who take that as a free for all in terms of eating and doing anything they want. I totally get it cuz I always did the same thing before…and then for some reason couldn’t figure out why I wasn’t seeing my results! :-/

hmmmm…seems pretty obvious but maybe not.

I want to share exactly what and why you probably have heard this a zillion times and the reasons they are critical to our body’s success.

We have gone through our entire lives learning from the media. Learning from the diet industry. Learning from other people that share their “thoughts” and “opinions”, right?

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I know from the young age of 11 years old, I thought I had to be on a “diet”…at ELEVEN YEARS OLD!  It was a constant up and down battle with myself and listening to the media, reading magazines and hearing my peers talk about their thoughts and feelings about what the best practices were and what products and secrets would help with the weight loss.

I went to Weight Watchers at 15 and learned how to portion my foods out but I know at the same time I was still filling voids in my habits with the frozen treats that the company provided for sale. I’d eat great for breakfast and lunch and then “earn” a Weight Watchers frozen chocolate brownie cake for my after lunch as a “treat”. Then the same thing for after dinner with another “treat”. Some days, I’d even warm up a frozen Weight Watchers cinnamon roll and eat it with a serving of cottage cheese as my “breakfast”.

Now these are not terrible habits, as I was able to lose 20 lbs initially doing just that. But was it healthy? Could my body sustain this way of eating long term with no negative effects later down the road?

Honestly, it wasn’t ideal in terms of nutrition. This was a simple and effective weight loss system that kept me in the “diet” phase. I could not be in the best shape; inside and outside by following this plan. I mean, think about it…we can always lose weight doing anything that cuts out any food groups or is restrictive in any way for a short time, right? Losing weight is not the issue…keeping it off  and living our healthiest lives possible is where the battle lies.

There are a zillion plus one diets out there at any given time…and counting. Just google the word “diet” and a plethora of calorie and nutrition restrictive programs will pop up. Drink juiced veggies and fruits all day and lose weight! wow! Surprising? Not really, you’re cutting out every other food group that exists so why wouldn’t you lose weight doing this? But could you do this for the rest of your life? Would you want to?

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How about the diet where you eat just protein, veggies and fats? Sure, you will lose weight because you cut out a whole food group! No carbs/grains so that must mean that they are “bad” for us, right? WRONG!! Our bodies require carbs for certain times and energy needs; so in terms of sustaining this way of eating…probably not! (just give it a try long enough and see how grumpy and lethargic you start to feel over time)

How about drinking a “Quick Slim” diet shake 3 times a day and eating a salad for dinner? Of course you’ll lose weight! That’s not the dilemma here either! Have you read what’s inside those “diet” drinks and shakes? Do you know what half of those ingredients are or where they come from? Why would you put that into your body just to lose weight when losing weight is not the issue? Keeping the weight off and feeling good about ourselves is the problem. Get to the root of the problem in order to find the solution. Diets are just bandaids. They temporarily “cover up” the problem but never deal with the solution. So the yo-yo cycle continues..and we call ourselves “weak” and feel we have no real “willpower”.

hmmmmm

Is what you’re doing now helping you long term? Fast forward 5-10 years from today and imagine you practice the same eating and fitness program until then. Will it benefit you more or less in the long run? I’m not saying to get rid of everything we enjoy; heck, I eat cake, cookies and candy regularly and am not interested if someone tells me I can’t have them! What I am saying is that we need to stop pretending that the issue is in losing weight. We can lose weight over and over and over and over again….and you know what? Some of us might be okay with that process. But think about the body and how it takes a beating each time with the weight gain and the weight loss repeatedly done over the years. We break down lean muscle tissue and we replace it with more fat stores than we began with before the word “diet” was introduced into our lives.

So today, in honor of this weekend, choose to treat yourself kindly to 1 or 2 foods or drinks that you enjoy. The rest of your meals and drinks should be chosen based on good nutrition. Stop buying crappy diet foods. Make sure any drink, shake or food you choose is filled with only the best ingredients and fulfills your body’s daily requirements of vitamins, minerals and full nutrition. If you’re overdoing it on the weekends, only to go cold turkey again on Monday…something is off balance.

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It’s not your “diet”…it’s your habits and mindset. I would love to hear from you if you agree or disagree with this! Please feel free to comment below. 🙂

 

Hammer & Chisel meal plan, Kathy Pro Fitness, Kathy Prohoroff, weight loss help, clean eating, meal plan for weight loss, Meal plan for fitness goals, healthy food plans, family approved healthy meal plan

Stress and the Weekends

Stress can be such a buzz kill to our good efforts, right? I know…it happens to the best of us! 😉

I figured you needed to hear this straight from me and how I am committing to moving through the crap this new week anyway. This past week, we had huge plans of family coming in and staying at our home and tons of food to be made ahead of time; house cleaning to be done; planning for all events that surrounded the stay and more…

At one point, my hubby looked at me and asked, “why are you so calm?????” 🙂 lol I guess he anticipated that I should be freaking out way more than I was! But, honestly, I have learned over the past few years to simply do my best and leave the rest to whatever was going to happen. I am not (and even though I don’t like to admit it…NEVER WAS) able to control everything. Yes, I am a bit “OCD” personality but that means nothing when life happens.

We were set to begin –  with the countdown on for the guests and events fast approaching…when a ginormous speed bump came into view and shifted every well intentioned plan we had set up.

Yes, everything changed and there was no getting out of that. I had no control. GASP 😉 I had to just reshift my focus on the next step. That was key to me NOT freaking out and having a complete meltdown and I do have to say that with my family at my side, we were able to deal with the issues and make it through safely…lol

Needless to say, in all of the craziness and all of the change of plans…my own personal “best eating plans” for my success in finishing Hammer & Chisels’ final 2 weeks went awry. Like, serious bread eating was done. (my comfort food of choice, along with cookies!)

I was devastated…not going to lie.

I felt like I was hit by a truck at some points and it’s kind of stupid because I was really only dealing with worrying about other’s in my family…and the change of plans in my home.

Nothing bad had happened to me aside from this adjustment period… and yet, I was kind of making a big ordeal about the stress. I know that I’m not the only person who does this, right? And imagine had it been directly concerning ME…that would have thrown me even more off balance.

So what happens now? Like, after I had eaten the garlic bread I wasn’t supposed to eat, and the huge sandwich I inhaled at lunch with my sister and niece…and maybe even some “bites, licks and tastes” of cookies and brownies. I felt bloated, heavy and lethargic and I now know better than to think I had “undone” all the good things from the past few months. It made me reflect back to when I first began this fitness/health journey; before I learned what eating the right foods means and what type of serious focus to place on my success along the journey.

I resonated with those who are suffering the unknowns…thinking that days, weeks, weekends, or months can be the end of our good intentions. Believing the nasty “diet world” hype that surrounds us at every corner, magazine, commercial, etc. can make anyone crazy if we don’t educate ourselves on what is true and what is going to help us continue. The one thing I know that is helping me is my online support group and the complete understanding that I have control and power to focus on my day to day plans. Nothing ever goes perfectly. We can plan all we want and it still can become skewed or completely off kilter but I can always reset and refocus, right?

So can you!

I want to share how I’m making this work for me; instead of having a binge fest and just saying, “to hell with it all this week cuz I’ve already screwed up my last week and a half of this meal plan on hammer and chisel. There’s no way I’ll get the results I wanted now…”

That’s NOT the way to think! I used to think this way and I bet you have (or still do) too! Right?? 🙂

So instead, I am drawing that line in the sand and getting on board like a BOSS LADY! I’m even catching up today in my business info that had to slide since I didn’t have the amount of time available as I usually do. Here’s what I will be committing to this coming week:

  1. Waking up at 5am all week to start my day with my workout, breakfast and personal development reading.
  2. Planning out my business hours and scheduling time for my family and breaks so I don’t overwhelm myself just because I am further behind than usual. (I used to over do things at this point in thinking I could “catch up” again in a day or two but this was a self defeating cycle that left me worse off in the long run)
  3. Making sure that my shakeology gets into my body every day this week…(although this is easy for me now and I haven’t skipped a day all year so far!)
  4. Planning my meals and sticking to the plans!!! (this one is my main priority this week…only because it’s the hardest thing for me to do!) I am even going to share this plan with you below so you can feel free to follow along or even share with me any questions you would like to ask (email me or post below)

 

Week 8 Hammer & Chisel:

Monday: Workout – Chisel Endurance and 10 min ab chisel

Tuesday: Max Hammer Strength

Wednesday: Chisel Cardio (this one is brutal!)

Thursday: the plan says it’s REST day but I switch my rest day to Sunday – Hammer Plyometrics

Friday: Total Body Chisel

Saturday: Hammer Power (my fave!!) and 10 min ab hammer

Here’s my meal plan for Monday: 

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I will share my plans for Tuesday through Sunday to stay on track. Being accountable to what I say I’m doing versus just pretending that I’m on track when I slip up (cuz life happens, right??) is the secret to my success in staying on track the past few years!!

I’m so excited to kick off our new support group as we prepare to get fit and healthy for summer this Spring! There’s still time to jump in if you are 100% serious, just message me today or fill out this form to get your goals lined up and I’ll contact you right away.

 

 

How to shift your mindset about exercise and weight loss

Let’s talk about exercise.

I hear quite often from people who are struggling with their weight loss efforts and begin to feel frustrated because they are unable to reach their goals for many reasons that can be due to misconceptions about their basic plans. People crowd into gyms on January 1st after the much promise of “I want to lose weight this year”, New Year’s resolution has been proclaimed the evening before. Did you know that by February 1st, 70% of those “resolutioners” quit? They just quit! Why? Because it wasn’t a strong enough desire for them to continue long term. It was a short term “fix” to some deeper issues.

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Or how about people that commit to rigorous new exercise programs like Crossfit, Insanity or running, just because they heard someone say they had some success in it?  Although there is much success within these programs; it’s not all about the programs alone. What works for one person isn’t necessarily the best plan for another. If you are a beginner, for goodness sake, start with something that can be sustained and enjoyed long term at the get go, like walking? Movement is movement, bottom line. Just get off the couch and you’ll achieve better results than sitting and watching a Netflix season while bingeing on bon-bons. The goal for more challenging programs like those above should be for those who need it and actually enjoy being challenged and able to sustain the workouts along the way.

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We should never pummel our bodies into oblivion in order to “shape” it into the perfect body we imagine. Our bodies are meant to be respected and challenged according to our levels and any previous issues. I see too often, those who seem to be punishing their bodies with exercise. They almost seem to dislike what they are doing and aren’t happy about the time they spend working out. Many times, these individuals (when not taking precautions and training smarter..not harder) will suffer an injury or burnout at some point.

One thing I repeat quite often to my group exercise classes, (and yes, I teach Insanity LIVE!) is to smile when feeling like you want to quit or stop. (this applies to all fitness plans) To actually force a smile (and even if it looks forced) will immediately improve your mood. It’s a quick shift in our brains that we are not suffering; although it may feel like we are.  This has become a habit of mine in every challenging situation I am confronted with. Just to know that I can curl up the corners of my mouth and I will feel more confident and positive in the very moment is a powerful and quite amazing habit. Why not give it a go? What have you got to lose anyway?

So what would be a better route when choosing to get healthier and fit? If we can’t just focus on pushing ourselves in our workouts, what other way can we benefit and reach our goals of weight loss? Of course, you probably know it’s in our nutrition. I’m not even going to tell you how to eat here…just the fact of getting yourself on a plan that supports your goals, your energy levels, your preferences and the enjoyment of nourishing your body will be the best plan for you. I dislike diets because they are centered around deprivation.

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Stop eating carbs and lose 15 lbs!! Drink this diet potion 3 times a day and lose your unwanted belly fat! Drink this veggie smoothie every day for a month and lose 30 lbs! 

Sound familiar? Yea, and it makes me cringe when I see these headlines, advertisements and posts because it lures those who want the quick fix into thinking this will be the magic plan. This will be the week, month, year that we finally lose that unwanted weight and feel happy about ourselves again.

FALSE!

Diets work. Plain and simple. But they are temporary. It’s like a band-aid on a much larger issue. Pretending that this will “cure” our ailments of overeating, cravings, bingeing, etc is ridiculous and the diet industry thrives off of this mindset. We want “quick”; we want “instant” and we don’t really want to be too uncomfortable while we wait for these results.

Which brings me back to the first point made about exercise that can seem to be daunting or feel miserable. I am going to be honest and say I dislike running. Do I run? Of course! But instead of using it as a tool to lose weight or be able to eat all the carbs that I want; I use it as a challenge and work to my levels and listen to my body’s cues. This wasn’t always the case. I was enjoying my running with local friends and groups as a leisure experience that challenged my body and ultimately, made me feel proud after accomplishing a challenging route. I’m not sure when I thought it would be a good idea to enter to run a marathon…but that, I did. And I trained correctly. I followed a running plan that slowly increased in mileage over time (you should have heard my hubby freak out the day I was going to run 18 miles by myself!! “who does that???” he asked….lol) and then tapered back down just before the big day. I had a goal of finishing the marathon between 4 hours and 4 1/2 hours (although I secretly hoped I could qualify for Boston! ha)

I was proud that I actually finished the run in 4 1/2 hours and was able to cross the finish line…although, hubby caught me just after and literally dragged me to the recovery area. I remember, quite vividly how I felt in those final 4 miles. After mile 22, I couldn’t bare to take another step.

But another step, I did take. And again and again. It was quite painful at that point; body, mind and spirit. I had to reach in and gather every extra ounce of will to just get the race over with. I thought about people I knew who actually repeated this process. And I wondered WHY???

But in the end, I was proud that I finished. The reason I was able to finish, however, was because I trained right. I researched best practices for training and read up on nutrition and tips to keep me strong and help me recover between long days. I didn’t mix in another workout plan at that time because I just couldn’t. I focused on stretching, yoga, resting, nutrition, hydrating along the way instead. This was not for weight loss goals, though, it was about doing something I thought I would never accomplish. Why? Because I could!

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True story!

But would I want to do it again? Probably not! I wouldn’t rule out a 1/2 marathon or shorter race but a full marathon I will leave to the professional lovers of running. My body and mind prefer lifting weights and circuit style training. This doesn’t mean that’s all I do. We should commit to doing the things we currently SUCK at. Not that it has to be perfect or that we have to learn to love it forever; but we should always know what it’s like to be challenged. Our minds are powerful tools and if we think of exercise as a tool to feel better over time (and hey, let’s face it…look better too!), we may start to enjoy it as we go along. Exercise, to me, is a way of feeling my best. I have more energy on days that I workout. I feel more positive. I am confident and feel healthy and stronger. I know that I’m setting a good example to those in my life who need it. I don’t exercise to lose weight. That comes from our nutrition, mostly. Exercise can help our goals but should never be the main focus. Haven’t you heard the saying, “You cannot out-exercise a bad diet”??? Been there…done that too! 😉