The Value of your Health

How much is your health and wellness worth to you?

Think about this for a moment, maybe more than just one moment and give your most honest answer. I find that most of us don’t put nearly enough value into this element and we have to ask, why not?

We spend a few hundred dollars a month on a car payment.

We spend a few thousand dollars on a house payment.

We spend hundreds of dollars a month on the foods we eat, the places we visit, the bills we pay, and so on…

But for some reason, when it comes down to exercise and eating the right foods; we think, “Oh, that’s okay. I’m good with what I’m doing.”

Why?

Is it because we feel good at this point in time? Is it because we aren’t willing to do something uncomfortable or scary or possibly something we may fail at? Is it because we’ve been taught that doing things for ourselves is selfish?

Or is it deeper?

Is it because we see ourselves as who we truly are, in a very vulnerable way, and working on our bodies and our health may just make us seem more vulnerable to the outside world?

Being different is hard. I know when I began my fitness plans, everyone around me thought I was nuts.

“Kathy, you work out soooo much”

“Kathy, when are you going to relax and just eat ‘normal’ again?”

“Kathy, you are SOO strong and dedicated…I could never do that”…

It got to the point that everywhere I went, I knew that my presence would make people uncomfortable.

Why?

Not because I was giving myself the attention and taking care of my body’s needs.

No, it was because I was different. I was doing different things and standing out.

This, my friend, is scary stuff.

Being different makes other people stop and pay attention. They wonder, why are they doing things different. Then they start to wonder why they are not also doing things that way. And it makes them uncomfortable.

Because we all want to be similar. We all want to belong. We all want to be “normal”…

But what the heck is “normal”, anyway?

Can’t I be a good friend, parent, sister, spouse, etc…and still be considered ‘normal’ because of these traits?

In order to stand out and be ‘different’ to some people, meant that I would also become ‘normal’ to another group of people. And this is awesome.

When you find your ‘people’, you are given new hope. When you find the friends who believe in what you believe in and are willing to fight for what you are fighting for; you are no longer alone.

You now belong to a “group” again.

 

It doesn’t mean that your family and friends who don’t follow your new goals need to be pushed away, it just means that your relationship may shift a little. Only if they choose.

You keep being you.

You keep putting more value on your body than you do on your car or your house.

You freaking LIVE in the same body for your entire life! Why would you NOT??

So, I ask you again, how much value do you give to your health and wellness?

If you need a group to support your goals, we have a private forum on Facebook. Just click HERE to join us.

 

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How to get a jump start on your goals

Goals. We all have them, right? We have personal goals, financial goals, relationship goals, future goals, weight loss or fitness goals, vacation goals…and so on. The problem is never in the goals that we make; but more in what we are doing or not doing more often when hoping to reach those goals. If you think about it, every decision you make; every second of every day – starts to add up to a result. That result can either be your goal..or the opposite of your goal.

Let me explain.

Imagine for a moment you are opening a new checking account and your goal is to save $10,000 for your next dream vacation. You figured out the costs for your flight; how much your hotel and amenities will cost; what you would need to pay for food, drinks and souvenirs and anything else imaginable. The grand total that you would require is $10k…so you start planning on saving enough money and choosing a date to book your trip for this amazing travel opportunity. Your account is opened, you’ve deposited $100 to start and you set up a direct deposit 10% of each paycheck into your new checking account to save for your trip.

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Exciting, isn’t it? That is probably how you feel at the start of every weight loss or fitness goal you set in place. You imagine that you’d love to lose 20 lbs (give or take) in time for a family reunion or summer vacation (or whatever the current reason would be) and you choose a workout program, healthy meal plan with recipes, supplements and support of a trainer so that you can make these goals a reality and succeed and enjoy feeling confident and strong.

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This first step of planning and setting in place your ideal progress is the easy part. What becomes a challenge is what follows. Imagine now you are on a road and following a road map. You come to a fork in the road and you see that moving towards the right side of the path will lead you to your goals and dreams; while moving towards the left side of the path will move you in the opposite direction. Even though we know better doesn’t guarantee us results. Sure, we know that if we continue to invest 10% of each paycheck into our new bank account, we will start to see the balance increase over time. We also know that if we are following the advice of our trainer/coach/expert in the workouts needed to reach our goals and the foods and supplements/vitamins – we will eventually see our bodies morph into the shape and size that we were dreaming about.

But that would be too easy, right? In our human minds, we start to rationalize “better ways” or we talk ourselves out of following the plans we’ve set up. Maybe at first for just “one day” – but once we give ourselves permission to go off track, it’s going to be easier to do the next time around. An example would be: maybe you need a pair of new shoes for an event you are attending next week and you are short on cash. You may rationalize that investing maybe just 5% this week and using the remainder to purchase those new shoes won’t hurt us too much, right?

Wrong!

This is where we need to become more focused on WHY we are wanting to create these goals as reality. Why do you want to travel to that exotic destination? What would that feel like? What would it look like? Why is that important today? How about your weight loss or fitness goals? Why are you working to lose 20lbs? What would that look like for you? What would it feel like to be 20 lbs less and feel more confident in your body?

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If we don’t dive into our WHY; we won’t stick to the plans. One small detour changes everything. Think about every single decision we all make in a given day. If you are hoping to get up early and workout before you head off to work but you overslept because you were “tired”…it’s important to accept that you made the decision that day to take a step further away from your weight loss goal.  The decision to sleep in – was more important to you than the results in that given moment. It may seem insignificant, but over time…those small choices begin to add up to large results.

I know it’s hard at times to stick to our plans, especially when we have a great “excuse” (which we usually refer to as “reason”) but having integrity and sticking to what we said we’d do is key to success. Saving the $10k for your vacation isn’t going to be fun along the way; but you better believe it will be well worth it while you are living it up and lavishing your journey. Same goes for your weight loss goals. It’s never fun to pass up on our favorite foods and drinks when we see others indulging, right? It’s also never fun to workout when we are not feeling like it; or when we are tired, sore and just feeling overwhelmed with life. (but hint; you won’t ever regret the workout once it’s done…but you may regret not following through with it as planned after the fact). However, when you think about the day of the occasion that you can show off your new body and hard earned results..all the sacrifice from before will be water under the bridge.

What decisions have you made just today…that have moved you closer to, as well as further away from your goals and dreams?

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How many calories should you be eating to lose weight?

A question I hear a lot from my clients when starting a new weight loss and health program like “21 Day Fix”, “Insanity”, “Piyo” or anything at all is:

“The meal plan says to eat XXX amount of calories but that sounds kind of high so can I just eat less for better results?”

Simply stated, NO!! Please NONONONONONONONO!!

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Did you get that? The answer is DO NOT EAT LESS THAN THE PLAN SPECIFIES!

Let’s start with the basics of why:

When you cut back on calories below the minimum of your daily needs, it also means cutting back on nutrition.

This is the main reason I always suggest my clients use Shakeology daily. No, it’s not a protein shake or diet meal replacement; it’s how our nutrition is met and this helps us succeed in our results long term. (think the opposite of a “DIET”) Not eating enough calories daily and not getting the nutrition met can then lead to potentially life-threatening health problems that make losing weight the least of your concerns. Not really worth that, in my honest opinion. Every bodily function requires a specific amount of calories to perform efficiently. You burn calories when you sleep, when you lay on the couch and watch your favorite Netflix show, and when you’re browsing the internet. You need to make sure that you get enough calories, and even when you’re trying to lose weight.

So how do you know what your daily calorie requirements are? That all depends on your gender, your age, your body weight and your current activity level. If you are following a Beachbody program, it’s easy to figure out your needs by just following the calculations in the specific fitness plans’ booklet. If you are following Insanity Max:30, don’t follow the guidelines for the 21 Day Fix. Use the calculations for the specified program and do what it says. (these are scientifically proven systems that work when followed as planned). If you are not following a plan at this time and are interested in calculating what your body needs to lose or gain weight with what you’re currently doing, here is a video I made on understanding how to find the calorie range for you:

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I should mention that a daily intake should always stay above 1,500 calories (never lower) if you are a man and at least 1,200 calories (never lower) if you are a woman. These numbers will change depending on your body size and activity level and goals.

 

So what happens if you still believe you can reach your goals sooner by eating fewer calories than you need? Let’s talk about what happens within your body in these circumstances:

When your calories are fewer than your body requires, it will initially lead to weight loss but over an extended period of time, it can actually stall weight loss. By choosing to eat fewer than the minimum 1,200- 1,500 calories, for example, your body will go into “starvation mode”.  Your body is basically working to stay alive…and since it does not want to die, it compensates by slowing down the metabolism (the rate at which your body burns calories), slows down in defense of starving. How do we help our metabolism fuel better again? Simply by increasing our calories and getting the required amount needed, along with the proper nutrition. (you can’t eat fast foods all day and expect to feed your body right)

I always ask my clients if they are only interested in losing weight or if they are invested in total body health, wellness and overall body fat and weight loss. If your goals are just to lose weight, then that can be met by cutting back on calories, eating low nutritional foods and even using unhealthy practices. Fad diets are proof of this fact. These practices rarely end in long term results and can tax our bodies over time when we repeat the bad habits of overeating and gaining weight; to under eating and losing weight again and again. Consuming too few calories over a long period of time can be harmful to your health. Not only are you depriving your body of calories it needs to function, but you are also depriving it of essential nutrients. Physical effects of eating too few calories include dangerously low blood pressure and blood sugar levels, which can cause dizziness and fainting; thinning hair or hair loss; decreased bone density; irregular heartbeat; brittle nails; dry skin; fatigue; cessation of menstrual periods; and constipation.

When someone tells me they just want to lose weight fast, I usually tell them I can’t work with them because I will not support unsafe and unhealthy practices. I’ve learned from my own experiences over the years and I know and understand how vital it is to treat our bodies well for long term success.

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If you want to lose weight and create lasting changes (forget the yo-yo diets), it’s recommended to get the nutrition your body needs and eat the amount of calories to sustain these needs and add in an exercise program that can benefit your goals. If you would like a consultation with me or to get some basic suggestions or questions answered, please feel free to email me today at: www.Kathyprofitness@gmail.com 

Your health and long term results are worth the extra effort, don’t you agree?

 

NO Sugar Challenge; end of week 1

I get it that the NO SUGAR challenge sounds super scary, right? I felt the same way when I took this on a year and a half ago, for the very first time. I figured it would be difficult but I had no idea my body would react the way that it did. I was feeling like a drug addict who needed the next “fix”! 🙂  All joking aside, sugar is no joke. We are bombarded with more and more sugar added to almost every food item these days and we don’t even realize what this is doing to our bodies over time.

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I thought, ‘what’s a little extra sugar every day or so’, but added up over every week, month and year…it’s scary how much extra fat that is storing up in our bodies. Think about it, we only use up a certain amount of calories and nutrients (dense or not) at a time..the rest is stored and “stored” means “FAT”. Sugar is no different. I dare you to go open your refrigerator and read some of the labels on your favorite items. I bet you that almost 80% of them contain “sugar”. Ketchup? Yep. Sauces? Yep. Everything in a box or container? Pretty much.

Go ahead, I’ll wait.

Now, I know that most people are not willing to do this challenge. It’s uncomfortable and slightly scary but if you get to the point that you know it’s becoming a problem, then you will only be helping the quality of your future health. How about the extra weight around your tummy? Have you noticed this is almost impossible to lose? I can almost bet that the biggest culprit to this issue is sugar. Not the fat in your foods…but the sugars that are stored as fat in your body. Of course, that double double with a side of animal fries and milkshake would account for it too…

Anything that is excessive is fat. Except for veggies, I cannot fault a veggie for being a problem in our diets. But who ever had a kale and spinach obsession? 🙂

Now I promised that I’d share my foods this past week but it became a bit monotonous as I’m a creature of habit. I find that I do best when I eat similar foods throughout my week. If I have to come up with new and glamorous ideas every day, then I’d never be able to stay on track. Simplicity is what helps me most so this is what I share with you. In case you like lots of fun food ideas mixed into your week, you might want to visit some other healthy blogs or websites to get those ideas. I’ll share mine anyway if you’re interested:

Breakfast: Every day this week, I had one of two choices; first was my oats cooked in water with 1 red container Greek yogurt mixed in and 1 Tbsp all-natural peanut butter. I also had coffee with 1 Tbls half and half. No sugar added to anything and that includes stevia and xylitol this challenge. My second choice for breakfast was 1/2 cup oats blended in my VitaMix with 2 whole eggs and cooked up as a pancake. I would then top it with 1/4 cup Greek Yogurt and either some peanut butter or cut-up strawberries (although I have been saving my limited fruits for after lunch or dinner snacks).

Mid-morning snack: This stayed the same as it’s immediately following my workout. I have my Shakeology and blended it in my VitaMix blender with 1 cup water and 1 cup ice. I’m kind of obsessed with our new Cafe Latte flavor so this has been my daily flavor of choice. Before this challenge, I would always add one fruit selection to the shake but I’ll get back to that after this is complete.

Lunch: My lunches vary depending on what dinner was the previous evening. It’s either a salad topped with ground turkey, chicken or salmon OR sauteed veggies scrambled with 2 eggs and half of a blue container of shredded natural cheese. This is the time I’ll have my sliced up apple, topped with peanut butter and drink my tea with no sugar or stevia added.

Afternoon snack: My favorite snack at this time is usually my oats soaked for about 15-20 minutes in sugar free natural almond milk and mixed with greek yogurt and maybe a teaspoon of peanut butter. (I know, as I wrote my foods down, I realize I may have to do a NO PEANUT BUTTER challenge next…but why bother bringing me to my knees for no real reason?)

Dinner: Varies every day but our common choices (family favorites) are; tacos (to which I make a taco salad with no tortillas), grilled chicken anything, salmon, turkey meatballs – to name a few. I also got a bit creative this week and made a quinoa salad and enjoyed that atop a bed of greens and some olive oil. It actually is kind of fun searching out new and healthy ideas as I get stuck in my sameness for a long time…until I get so sick of something that I cannot eat it for months.

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Pretty sane, right? I thought so 😉

So in wrapping up my week 1 of the challenge so far (just 1 week to go), I’ve realized that even though I struggled with cravings and mood swings the first time I did this (a year ago), I must have not gone back to as much sweetness and fruits as I thought I did because this week was cake (wait, did I say “CAKE”? I meant it was EASY!) I seriously had ZERO cravings or mood swings this past week and the only struggle I dealt with was the weekend habits of treating myself to a “little bit of this and a little bit of that”…right? Now that I’m observing and holding myself accountable to this challenge, I’m left with the feeling of “when did I create this weekend habit?” which is something we should all be more aware of throughout our health and fitness journeys. If we never assess what’s happening in the stretches of time that connect our results, we never actually realize what it is that is sabotaging our efforts along the journey.

Bottom line, start reading your own ingredient lists and start to buy only products that contain zero added sugar. No need to go crazy and dump everything in your home but being aware and creating a new “normal” will only add to better results as you continue to move forward.

What will happen in week #2?

Tips to losing the last 5-10 lbs

Let’s be honest, those last 5-10 lbs we have to lose always seem to get stuck on our bodies like super glue, right? It’s so much easier to lose the initial weight we have in the beginning of our new programs and goals than these final suckers. Have you ever been stuck at a plateau before and not quite sure what the heck you’re supposed to do either…so you decide to just do the same things over and over again?

Yes, I know this is true cuz I’ve been there too. Definition: INSANITY 

I was always so excited in the beginning of my journey (more times than I care to count) because it just seemed so much simpler to drop those first pounds and inches, right? I mean, you can cut out the sodas, and the sugars and the breads and all of a sudden POOF! The scale responds in the right direction and we think we have found the perfect plan at last!

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But somewhere along the lines, we get stuck. And when I say “stuck“, it’s like those pounds are never going to budge from our bodies! I know for me, it’s happy to sit in my waist and hips. ugh….

Excitement….gone…

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So what’s a girl to do? I’m so glad that you asked! 😉 This is my honest and real life recipe for getting to your goals for good.

Let’s start with our workouts (cuz honestly, it is the easiest thing to focus on first!)

Have you been doing the same workouts and/or exercises for more than 60-90 days?

Since I’ve committed to better progress and change,  I switch my program every 8-12 weeks. It not only keeps my body happy and changing, but it also keeps my mind from getting bored and slacking off. It’s within the 60-90 day time frame, that our bodies have adapted to the workouts and needs a change to be challenged again.

Another important aspect to change is in the workout intensity and the weight selections used in these 60-90 day plans. If you keep doing push-ups on your knees but after a few weeks, you can rock out more than 20 reps without breaking too much of a sweat; it’s time to start with at least one or more reps on your toes to up the ante. How about the intensity in your cardio and weight lifting? Do you just go through it ho-hum style cuz you can…or do you commit to push to your limits as often as possible?

If we aren’t struggling then we won’t change…and honestly, it’s going to be a better idea to just get some extra sleep instead if we aren’t willing to push the extra mile. It’s also important to note that we need to work all areas of fitness; cardio, strength training and flexibility.

If you are scared of lifting weights that are heavier than 5lbs and doing cardio for umpteen hours, you really need to change it up more strength training. True story. This will allow you to lose fat, gain lean muscle and raise your metabolism which all leads to better results than just mere cardio.

Now let’s talk about nutrition. This topic is pretty deep so I’m going to keep it basic but touch on why it’s our first priority if we really want to make lasting changes. Are you someone who eats less than 1200 calories a day? Are you someone who doesn’t count or measure portions and calories at all? Are you someone who just eats “clean” and considers that a success all it’s own? Are you someone who believes you can eat all you desire bcuz you’ll be working out for 2 hours or more in the gym after?

Any of these issues above will lead to the dreaded stall we are talking about. When I got to my breaking point and was sick and tired of going up and down in my plateau of the last few pounds, I knew there was something I needed to change that would push my body into the direction I was working so hard to reach. I just didn’t know what that meant. My solution? Sign up for a bikini competition!

Yes, I did. The. Hardest. Thing. I. Have. Ever. Done.

And I have to say that I’ve run a marathon before.

The reason I share this with you is that the bikini competition was the push I needed to scare myself into making new changes that would WORK. No more dabbling in the process and thinking “I’m close enough and can have this extra treat” 

I put skin in the game. I plopped down money to hire a professional competition trainer to tweak my meal plans and workouts for 6 months. I paid over $700 for my custom-made and crystal blinged out bikini for the competition. I was ALL IN and when I ask my current clients to give me the same focus; I can say that I know what that feels like. It’s scary as all get out. But you know why it’s scary?

No, you don’t have to do what I was going to do; and get on stage in front of judges in a bikini…but you do have to get the heck out of your comfort zone!!

That 5-10 lbs is not just extra “weight”; it’s your COMFORTABLE SKIN!!

#dude!

Okay, here’s the scariest part of all. If you want to truly change your body and lose those last few pounds here is what “ALL IN” means for at least a month or so.

  1. No alcohol (Yes, I said it!)
  2. No whole grain breads, waffles or bagels.
  3. Carbs equal; quinoa, brown rice, sweet potatoes and oatmeal
  4. Cut back or cut out dairy
  5. Cut out sodium.
  6. Get back to basics.
  7. Cut out the FLUFF…you know what I’m talking about!
  8. Go all out and accept no excuses.
  9. Invest in supplements to bridge gaps in your nutrition and help your body repair and recover as needed.
  10. Know what you need for YOUR body and not a cookie-cutter program you find on pinterest. (yes, I said it)

Trust me, if you follow the program and follow what I’m saying, you WILL reach your goals. You WILL enjoy a tight belly and lifted booty and less fluff around the middle. But keep spinning your wheels where you are today and you will likely stay exactly where you are now.

Wanna join me in a challenge to prove it? I’ll be sharing all of my strategies, tips, recipes, food plans, help with typical struggles and help with balance and maintenance once you do reach your goals in my #30DayChallenge

Only the most committed need apply. This is for anyone with 5-20 lbs to lose. 100% guaranteed!

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. 🙂

 

When weekends sabotage our goals

Have you been on track during your weekday schedule? Have you drawn out a plan for your success in hitting your goals? I know for many of us, we are rockstars during the week. We stick to the nutrition plan and we get our workouts in every day that we can. We feel unstoppable.

But what tends to happen as the weekend approaches, is that we feel we’ve done quite well. We may have family gatherings and parties; and our friends are expecting us to enjoy some downtime with them too. We decide that since the week was so successful and we are feeling confident in our ability to do it again next week, maybe one or two days off wouldn’t be such a bad thing. Right? I mean, haven’t we all heard that those “cheat days” can actually help fuel our metabolisms even more? Oh…that’s such great plan!

Right?

WRONG!!!

The weekend should definitely be filled with downtime; with relaxing and having fun but did you know that in doing so, most of us pretty much ruin those awesome results from the previous week by overdoing it completely? You know the saying; two steps forward and one step back? Well honestly, some of us are taking two steps forward during the workweek and about five or six steps back on the weekend. Let’s look at some of the worst case weekend habits that you should eliminate immediately so that you can continue to move forward in your success journey…never to return to previous poor habits.

Ready?

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1. Going crazy and binge eating on the weekend
One of the most common poor weekend choices most of us make is binge eating on the weekends. The idea that we have done so well all week but need to let go once in awhile usually results with eating and drinking everything unhealthy in our reach. Who cares, right? We’re getting back on track again, come Monday, so this won’t hurt that much! WRONG AGAIN! This only puts us either back where we first began our journeys, or worse yet, further behind as we continue these poor choices. This way of thinking is also creating a poor relationship with the foods we eat, as we continue this binge and then restrict pattern long term. The key to being fit and healthy is not being overly restrictive; heck, I can out-eat anyone at certain times when I really want to…but having good balance and understanding what to do overtime help us to create those long term results we are looking to achieve. There are times you must be more strict in your diet and exercise, as you are working towards achieving a specific goal. But the goal is not the end zone, in order to maintain those results, balance is the key. When I decide to overindulge (which I do for sure!), then I make sure the very next meal is healthy and on track. I just feel better this way and learning how to find and create that balance so you don’t continue to live the life of going from one extreme of being overly strict and not allowing anything to deter you from your plans, to then completely going hog-wild and overdoing it; again and again.

2. Sleeping too much 
It can feel like such a luxury to sleep in when the weekend finally arrives, right? I know that this was such a wonderful enjoyment for me before too. Not needing to wake up to an alarm and even we  you do wake up; just laying in bed and not having to do anything feels amazing. Yes, rest is an important element to our success BUT spending your entire morning in bed is only going to screw up your body clock out of it’s routine. This will result in feeling like crap come Monday morning when that alarm does ring. Enjoying some extra sleep on the weekends is fine, but it will be helpful for you in the long run to get up no more than an hour later than your normal weekday wake-up call. This honestly helps to keep our body clocks regular and our bodies from going through severe shifts; week after week.

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3. Brunch dates? 
Brunch is a fun way to enjoy the weekends. They are so relaxing and a way to enjoy your friends and family over good foods. The problem is when those simple “brunch” dates turn out to be a huge cheat blowout. Have you ever decided to go all out and order the big breakfast deal? I know those hash browns, eggs, smoothies, breads, coffee and muffins look like a great choice, right? How about that ginormous stack of pancakes; covered in butter, syrup and cream? Yes, those treats are fun and helpful along the way but if you tend to over-do your brunch meals again and again and again and again…maybe you should take a look at another healthier option on the menu and make it more about enjoying the experience versus a food fest. I promise, it’s still worth it! (and no food coma later)

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4. But what about the booze? 
I’m not a drinker so this isn’t a problem of mine but I do know a lot of women and men who use alcohol as the way to unwind and relax over the weekend. Although, the occasional drink isn’t going to throw your goals too far off track; overdoing it is an easy next step as you start to enjoy the relaxed state of mind and body. Drinking in excessive amounts, prevents our bodies from losing fat and can lead to major weight gain over time. It also affects our ability to recover from exercise, it decreases our ability to build muscle and also leads to a list of other major health issues. If you enjoy having a drink or two on the weekends, make sure to keep it to a minimum or cut it out altogether if that isn’t a possibility for you.

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5. Overworking over the weekend
As I work from home, I know all too well how easy it is to fit in more work over the weekends. It’s also more accessible to work more at home because of technology and the ability to “catch up” over the weekend. But I’ve found that this leads to a new problem of adding more stress into our lives when we need to find that balance again. Work is vital to our daily needs. We can’t eliminate it altogether but we can most definitely set up boundaries so that we can enjoy the perks of weekend downtime and renewing our energy stores for the new week. Stress can lead to more weight gain and many other health problems, even disease; over time. Make sure to plan out your work and rest hours just as you plan out your meals and treats along the way.

Do any of these habits ring true for you? Where can you make some changes?

For me, I work on balance. I am not a fan of “diet and deprivation”. It never works. Sure, you will lose weight initially on any diet (heck, even on a “diet” of crappy foods can allow your body to lose weight if you are in a calorie deficit!) but what then? Can you sustain those daily foods and energy requirements long term? For the rest of your life? This is where I had trouble many times in the past. I would lose “all the weight” and feel so good about myself…only to regain it all and have to start over again. Sound familiar? It is for most people. The key isn’t in finding the “right” diet or the “right” exercise plan because our bodies don’t really care what we do along the way. Our body only achieves the results it achieves through the practices we continue to place into our lives. Workout and eat right for 90 days and lose 20 lbs? Great! Then what? Then most people decide to return to their previous habits and what happens then? The body is only doing what we are telling it to do.

If you need some extra help or attention in any of these areas, feel free to drop a comment below or message me at: spazzykay@gmail.com