MYTH: You Can "Reward" Yourself for Working Out With...........

FOOD.

Yes, this is a total myth. And if you want results, its TOTALLY true!

OK, OK I know, cheese puffs can be tasty, but listen, if you want results--I mean real body changes---you have to control your food.  You know I preach you CAN'T (no way no how) out exercise a bad diet.  Yes, a treat now and then is fine, and if you are in a maintenance mode with your weight than you can splurge a bit more, but at least 80% of the results you see from your hard workouts come from FOOD!


If you must reward yourself for a good run of workouts and good behaviors, don't do it with food.  The reason is simple: DID YOU KNOW A FEW SECONDS WORTH OF INDULGENCE CAN UNDO AN HOUR'S WORTH OF EXERCISE.    

Say for instance you ran on the treadmill for 40 minutes at a pretty decent pace, like 9 min mile pace, and you burned around 550 calories.  Now, then lets say you go through Starbucks on the way to work or you grab coffee with a friend after the workout.  A Starbucks Venti Mocha Frappuccino has around 500 calories.  Let's say you drank that---no big deal right its just coffee and you just worked out so why not?  HUGE deal, you basically just negated your entire workout!!! Remember the workout you worked so hard for, the one where you frowned and hated your trainer, the one that you almost felt you would vomit after.  AND NO, you don't get to "add back in" your exercise calories with your phone fitness app.  I suppose you could though if you weren't interested in weight loss.

I see so many folks spinning their wheels working out so hard and they get so frustrated because they either gain or don't lose any weight.  A lot of times its because we are indulging, or rewarding, with high calorie "treats". 

Start tracking your portion sizes! Those can be a huge culprit to getting you off track, you could be in for a shock.

Just remember weight loss requires an ENERGY DEFICIT.  Which means you have to burn more than you take in.  Its simple math.  Don't complicate it.  Keep it simple. But remember, your body will notice when it's on a deficit and it will want to win the "hunger game".  Fill up on foods that are nutrient dense, packed with protein, good carbs, and fiber. Just counting calories and treating all food the same won't get you anywhere either.  You can't spend your 400 calorie lunch on a big fat brownie and expect it to keep you full until dinner.  That 400 calories has to pack a punch! The best way to make sure your food is on track ---see a dietician! Kellie Dye is fantastic!


There is some good news though! A new study suggests that exercise can help rewire your brain in a way that makes you less likely to seek out indulgent foods.  Regular exercise may increase your desire to consume a better diet--and shed pounds!



Jamie Wells: The Best Kind Of Fitness Goal Changed Her Life

I started this journey for many reasons----to lose weight prior to my big 30th birthday, to get healthy, to gain confidence, but most importantly to be an example for my daughter. (Robin here--- to me this is my FAVORITE reason to get healthy yet!!) I wanted to start living a healthy lifestyle, making fitness a priority in hopes that she would follow my lead.

I have lost 27lbs. and have gone from a size 12 to a size 7!! The last time I was this small was in high school!!

HOW SHE DID IT

This "healthy lifestyle" was all new to me.

I began reading everything I could get my hands on about health and fitness, following blogs and searching for healthier recipes.  I was determined to do this. 

At work one day, I was casually talking to a co-worker and she invited me to Burn and Chisel Class at UCA.  She told me all about the class and how it was taught by this amazing trainer, Robin Dayer. (Robin again---no, i can just here some of you now, I did not tell her to say this).  I told my co -worker without hesitation "send me the link, I am signing up today!" That was the day my journey began.  I stopped talking and wishing I could be healthy and took action to make it happen!

I absolutely loved the class!!! That was the first time I had worked out since high school....13 years.  It was TOUGH.  I couldn't even do a push up or hold a plank.  At times, I wanted to quit but instead I repeated Robin's quote to myself.  "Don't quit! You are already in pain.  You're already hurting, Get a REWARD from it!"  After the class ended, I immediately signed up for another one, and then another.  Eventually I went from working out 2 days a week to 4 days.  I started noticing changes in my body---I had more muscle tone and was much stronger!!

After class one day, my daughter asked "When will you be done exercising?"  I had to emphasize that this is a way of life, that I will continue to work out forever.  I talked to her about the importance of self-care.  We started working out together on days I wasn't training with Robin---playing basketball, riding bikes, going hiking etc... She then asked me to start running with her and we instantly began to share a passion and became connected on a whole new level. One of my proudest moments was the day we completed our first 5k!!!

 

(Seriously, this one photo makes my heart smile, the absolute entire reason I do what I do for a living!)

JAMIE'S ADVICE

I, for one, love working out and especially LOVE the way I feel after an intense workout.  What I struggle with most is eating clean.  I learned the hard way that I can't out exercise a bad diet!  I am slowly getting better---huge baby steps!  I completely gave up regular cokes which is a huge accomplishment for me.  I am much more conscious of the foods that I serve my family.  I actually feel like a super mom when I cook a healthy meal for my family and we all sit down at the table together.

I also recommend that everyone have a workout buddy.  I couldn't have stayed on track without my friends Karla and Nakisha.  They have been in class with me since day one.  They inspire me with their kind words of encouragement and high fives. There were many days that I just wanted to go home and skip class but I didn't because I felt accountable to them.  Not only do they keep me on track but they make the work outs more fun!  We started the journey as co-workers, but have become best friends!

Doing all those crunches at night to try and get that six pack?

 

YOU CAN'T OUT EXCERCISE A BAD DIET!!!

THE GYM IS FOR CHANGING YOUR BODY'S SHAPE AND CHISELING LEAN MUSCLE NOT WEIGHT LOSS!!

TO SEE ALL YOUR HARD WORK IN THE GYM YOU MUST LOOSE FAT. FAT LOSS STARTS WITH WHAT YOU PUT IN YOUR MOUTH. 

THE ENERGY DRAIN: HOW TO BEAT IT!

EXHAUSTED MUCH?

 

We all have that certain time of the day where we fall down the "energy drain", so to speak! No matter how much rest we get at night, there seems to be a certain time of the day ( usually between 1-3pm ) for all of us that the energy tank starts to point towards empty.  I know this is so true for me when the clock reads somewhere in the neighborhood of 2:30pm!  At this time I know I need to start doing things to combat my fatigue so I can gear up for my evening obligations.    And for those of you that work full time, and your workouts don't fall in the early morning or lunchtime hours, getting that workout in can be ROUGH to say the least.

AT 2:30PM, I SORT OF LOOK A LITTLE SOMETHING LIKE THIS.........

WELL, NOT JUST LIKE THIS, BUT YOU GET THE PICTURE RIGHT?

So, what can we do to combat this???

1. Certain experts say that the feelings of exhaustion we tend to feel toward the late afternoon/evening hours could be all in our head.  In a recent Welsh study, cyclists who felt mentally fatigued stopped pushing themselves sooner than those who felt refreshed did, even though both groups' cardiovascular and muscular responses to exercise were the same! When you hear the saying, your mind is the obstacle not your body, well it's true.

BEAT IT:

Cue up the iPod! Cranking your fave tunes can do more than just motivate you, it can increase exercise performance.  Lift your spirits and your performance!! If you workout in the evening, throw that iPod in the gym bag, it will get you through a tough workout when you just aren't feeling it.

2. Another study shows that cortisol levels (the get up and go hormone) are higher in the morning but then drop toward the afternoon,  as melatonin (the sleepy time hormone) levels start to rise. AHA! And there is your 1-3pm slump!   If you are like me, you TEAR through your to-do list before lunch, and then by afternoon you can barely type your keyboard.  

BEAT IT:

Go get some sunlight!! Go outside for a bit, walk around and get some fresh air! This really does work

Bottom line is YOU WILL NEVER REGRET GETTING YOUR WORKOUT IN! So, no matter what time of day you feel that slump, if your workout happens to fall into that time, JUST GO DO IT! You will always feel better when you do.

That Little Voice In Your Head.....It's Lying!

Your potential is a picture of what you can become!

Thomas Edison says it best, "If we did all the things we are capable of doing, we would literally astonish ourselves."

Whatever your goals are, whatever it is that motivates you to do what you do, IT WILL NOT BE LIFTED TO IT'S HIGHEST LEVEL UNLESS YOU ALSO HAVE BELIEF.

If you want to become your best, you NEED to believe your best!

To many people fall far short of their real potential. Did you know that the average person reaches only 10% of his/her potential? Most neither see nor seize their potential! This is easier said then done, I know I have fallen guilty many a time listening to that little voice in my head, telling me "you can't do that, no way."  We have all had those times.  Maybe you are going through a time like this right now.

"LIFE IS LIKE A TEN SPEED BIKE. MOST OF US HAVE GEARS WE NEVER USE"

Let's break out of this!! What are we saving those gears for? Get rid of the self imposed limitations, they are limiting you as much if not more than the real ones! Look at what limits you are putting on yourself.  Remove them immediately.  It doesn't matter what others think. Your potential at the end of the day is really up to you.  When you put a limit on what you will do, instantly their is a limit on what you can do.  Your body is only going to perform what your brain BELIEVES!!

BELIEVE IN YOURSELF!  I DO.  I ALWAYS HAVE.   HOW MUCH MORE THAN THAT 10% CAN YOU SHOW ME?