Eating takes the cake

Okay, time to let it all out and share what’s truly holding most of us back from reaching our goals. The women I talk with most days are crushing it in their workouts. They are doing so well, in fact, that they are doing more than they should be. The problem is; their goals are still not being met. They still feel “soft” around their middles and they are not able to lose that extra layer of fat that seems to just stick to their bodies. So what’s a girl to do?


What’s more important to reaching our goals; eating habits or exercise?

“Exercise!” Did you not read the paragraph above? I totally gave away the answer.

“Oh. I skipped that. Can I change my answer?” Sure. “Eating!” You’re right. What you eat is more important than exercise. Like, way more important. Way way.

And that includes what you drink. Unless you’re a legit professional athlete (which would make it strange that you’re reading my blog on what’s more important…LOL) , I’m sure you’ve heard the saying “you can’t out-exercise a bad diet”…and that is the absolute TRUTH!

Some women would say, “great news! I can skip working out now?” Not so fast! Exercise def helps get that body revved up and burning calories faster and helps to tighten and tone the areas we want lifted, without having to go under the knife! ;). Also, it’s great for our overall health.

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I was never good in math…were you?  

Most people majorly overestimate how many calories they burn working out and majorly underestimate how many calories they eat and drink. No bueno. This is why a lot of us who work out regularly don’t lose weight — or worse, gain weight. And I’m not talking about “muscle weight”, I’m talking about fat. Yes, many people who work out consistently continue to gain fat. Maybe you’ve noticed this happen to you, or maybe it’s happening to you right now. That is exactly what I fought over for many many many years and finally learned what works and what needed to stop. Can I help you to stop repeating old and unsuccessful patterns too?

So let’s see if you’ve ever experienced a situation like this one… say you are trying to get fit and lose some weight, Ok? So you decide to go on a morning run for at least 30 minutes and you feel amazing. You’re so proud of yourself for pushing yourself in your run and feel like a rockstar by getting in your workout before 8am. Dude! Well done.

It’s only normal to stop by Starbucks on your way to work and pick up a double caramel coffee frap with just a litte whipped cream right? Cuz you ran. Totally legit to treat yourself to a “small” coffee treat, right?

Not so fast! Here’s the problem with the above story (and I’m sure you’re feeling a bit like I have been watching you, right? cuz so many of us have done this a few more times than we’d like to admit!)

Anyway, that run you hypothetically ran burned about 350 calories and the drink you ordered was more than a “small” treat; as it weighed in at 400 calories.

What? I knoooooow! So instead of moving the scale downward, that scale will start creeping upwards from just this one “coffee” treat. Imagine doing this daily for a month…that’s an extra 50 calories a day and over time that will add up to pounds and fat added to your body. (but that’s just with the coffee…I’m sure it doesn’t just stop there every day, am I right?)

We overestimate our treats for our hard earned workouts. I know, I’ve done it many times before too and it’s a sneaky thing that is so hard to figure out. It’s also less apparent when we are drinking those extra calories versus eating them, right? Seems less problematic for some reason. We feel like we worked so hard to run and workout and that is totally the case…but it’s also the case that it’s more time-consuming and more challenging to burn off calories than it is to eat or drink them, right? We can totally scarf down over 600 calories of french fries in about 5-10 minutes but it will take us over an hour of hard exercise to burn those same calories off. Where’s the fairness? Not here!

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Let’s focus on a better way! I’d like to ask you to swap out all of your fast food choices, coffee house orders and processed food purchases with healthy foods that are either grown from the ground or close to the ground…as in the meats, plants, veggies, grains and fruits we consume. Do this and let’s talk about Clean Eating next! Do you want some support in my next FREE Clean Eating group? I run these on the very first Monday of every month and they are totally FREE!! Just drop me an email saying you are interested in joining next month’s group to:

Who’s ready to take this to the next level?


How to beat the scale once and for all!

Let’s be real about the scale.

Do you wake up in the morning and immediately jump on the scale? If so, does that number you read on the scale determine how you feel about yourself for the day? For example, a lower number is a great day and a higher number is pure misery? I want to help you put an end to the insanity of those daily weigh-ins. Deal?

I always believed that weighing in daily would help me stay on track when I felt unhappy in my goals. I realized that this practice only kept me stuck at the same place and isn’t that the definition of insanity? I had to learn the hard way; by going through the ups and downs and emotional struggles of this phase many women seem to get stuck in so I want to help you NOT do what I did and get results sooner and keep them long term!

Why are daily weigh-ins a bad idea? First of all, our weight naturally fluctuates a couple of pounds every day- and even within the same day- depending on what food and drinks are inside of us and how much sodium we’ve consumed and whether we’ve used the restroom recently. ahem…

How about when you start drinking more water and you decide to chug down 16oz of water at one time? That’s a whole pound added to your weight right then and there. So does that mean you’ve gained weight if you were to jump on the scale cuz you feel fat? Of course not!! You cannnot gain actual pounds so simply and insantly. But think about it, if you decided to weigh yourself after any of the above takes place (which are actually quite common these days), wouldn’t you freak out and think, “o my goodness! I gained weight!! What did I do wrong? Maybe I won’t eat for the rest of the day!”

Right? Ya, you know I’m right! 😉

Let’s start with sodium. How is it that sodium has zero calories and yet makes our weight fluctuate so much? Sodium has the power to turn our curvy bodies into a bloated water balloon shape. Excess sodium makes our bodies retain water and this makes us weigh more because we are bloated. 

True story.

Now let’s talk about the monthly hormonal evilness; otherwise known as our “periods”. Many women actually gain a few pounds before and even during their periods. If you are drinking water, exercising, eating a healthy and clean food plan, getting plenty of sleep and limiting caffeine and sodium then it’s just some extra water weight that will simply go away after your period ends.

But what if you’re not doing any of the good habits above? What if you are not drinking water; exercising; eating healthy and clean foods; getting plenty of sleep; limiting your caffeine and sodium? What then? Then some of the weight that you see added to your body will be actual weight gain that is here for the longer haul. So the best tip I can share with you about your periods? Be healthy and do what you’re supposed to do to look and feel your best; both inside and out! And for goodness sake, do not EVER freaking weigh yourself right before your period or during your period unless you want to feel like crap and beat yourself up for no good reason.

Now, I know that weigh-ins can have a positive spin when we are following a plan that works and working to reach some goals; such as losing said weight, right? I’ve actually thrown my scale away and I measure my results by the measuring tape, picture progress and fitness gains. If I ever feel the desire to check my weight (which I just don’t like to do for obvious reasons), then I can drop in to a family or friends’ home and use theirs. Cuz everyone but ME has a scale, right?? lol

I suggest the best time to weigh yourself is right after your period ends. Once a month is enough time to see actual weight gains and weight losses if you are doing the weigh-ins at the same time of day and the same time of month. Some women prefer to do 2x a month weigh-ins and for the best plan in this scenario, I recommend right after your period ends and then exactly 2 weeks after. This system helps us not be swayed by the scale and finally get control of our real results instead of a “number” that is usually skewed.

I don’t own a scale for two reasons; 1) I noticed the pattern of how it made me crazy and actually had ruined my good efforts more times than I’d like to admit and 2) my body just weighs more because of muscle. You’ve most likely heard that “muscle weighs more than fat” but it’s really not technically true. A pound of muscle and a pound of fat weight exactly the same. It’s kind of like a pound of rocks and a pound of water both weigh the same – they weight one pound. The reality of what this popular saying means is that a pound of fat takes up more space than a pound of muscle. (think the rocks and water analogy again)

I know this is a confusing topic to understand so check out this photo. You can see that the pic on the far left is the same girl in the other two photos and yet her weight is the least on the left and looks like more than the photo on the right, RIGHT? 🙂  The picture on the left looks larger than the picture with more muscle tone. So when you step on the scale thinking that weight is relative, you are not taking into account how this picture tells a whole different story! a picture is worth a thousand words! 

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So my body in reality weighs more than what most women would call a “healthy” range and now that I know the real reason why, I am so much happier not owning a scale because it doesn’t tell the truth. It’s a lying liar that lies!! I know it’s a bit tough to think that your ideal body could actually weigh exactly what you weigh right now (give or take) – but with that muscle mass taking up more space and the fat lessening within your body, you will look like a lean and toned woman!

One more bonus to using weights and focusing on healthier results: women with more muscle mass burn more calories even when doing nothing than someone who has less muscle. (even if the scale says the woman with less muscle weighs less) Are you confused? Basically, it’s non-negotiable for us to use weights…and I dont’ mean those itty bitty 2-5 # dumbbells. Building lean muscle is a great “trick” to reaching your ultimate goals and staying there long term!

Let’s talk about my favorite ways to measure our progress as we are working on achieving better results long term:

  1. Use a measuring tape. Just be aware that with measuring our bodies and when gaining more muscle, it can change the shape of some of the areas of our bodies (in a great way) which may or may not be skewed in our progress. If you are working on your butt and it becomes lifted and more rounded, it may appear to take up more space than a flatter booty so be aware of the best areas to measure monthly. I like to measure the smallest part of our waist and the fullest part around the hips (standing, with feet touching), upper thigh areas, widest area around chest and upper arms (or bicep area).
  2. How our clothes fit. If your clothes feel looser than before and it’s not because you’ve stretched them out intentionally, then that is a good sign you are losing inches; aka: body fat!
  3. Taking pics and comparing. This is a game changer and I never really practiced it until I was training for a fitness competition and knew it would help me see all the changes happening on my journey. It truly was a jaw dropping transformation! The scale never truly moved but my pictures and measurements were off the charts in how much my body changed! Take your before and after pics in the same outfit, with the same background and the same poses for accurate changes.
My weight never changed in any of these phases but you can see my body was changing.
My weight never changed in any of these phases but you can see my body was changing.

Does that make more sense now on why the scale isn’t the best way to see our true results? I mean, if you want to see the numbers change based on how much water or sodium you’ve had in a given day; then go for it! But if you’re looking for real results and long term changes that make all the difference, then pay attention to the above results and ditch the evil scale! 🙂

Need more help with your training? Shoot me a message and let’s chat about your goals!