By now you have heard all the buzz about the Keto diet and I bet you are wondering two things, "does it work" and "is it for me"?
Let's talk it through...
Does It Work?
Increasingly, weight loss researchers are concluding that the weight loss plan that works is the one that you can stick with...and I wholeheartedly agree. So the REAL question is... who is likely to enjoy a Keto diet? Because if you enjoy it, you are more likely to stick to it!
Is It For You?
If you like the following foods, you may enjoy a Keto diet as a lifestyle...
And, if you tend to have to force yourself to eat fruits and veggies or hate counting calories, Keto also may be for you. Because Keto is pretty simple.
How Does Keto Work?
Essentially, Keto keeps carbs to a bare minimum so that you'll enter a metabolic state called ketosis that forces your body to burn fat as fuel. Of course, by making this switch, you tend to drop weight FAST.
Do YOU Follow a Keto Diet, Coach Tam?
Let me be clear, I DON'T follow a Keto diet, yet I can appreciate its benefits and it DOES work for some people VERY WELL. According to WebMD, "Some research suggests that ketogenic diets might help lower your risk of heart disease and benefit people with epilepsy, metabolic syndrome, insulin resistance, and type 2 diabetes. Studies are also exploring the potential of ketogenic diets for people with neurodegenerative disorders (such as multiple sclerosis, Parkinson’s, and Alzheimer’s)."
Considering this, I partnered with a Registered Dietician to bring to you a Keto Meal Plan that works and is safe and effective (because doing Keto wrong can be dangerous). If you would like to learn more, click here to apply for a complimentary chat
If you were to evaluate your overall effort for July on a scale of 1 to 10 what would you give yourself? Your answer is important because effort is one of the few things over which you have complete control. The other is your attitude.
Here is what I have learned...
When I maintain the right attitude, it becomes easier to give my best effort and "keep it 100". On the other hand, if I am focused on the pain of what I feel I am having to give up or the not-so-fun parts of the process of creating a better life, making progress is infinitely harder. When my "head space" is off, it is easy to get negative or feel overwhelmed and short-circuit. Conversely, when I focus on the promise - the abundant life that is waiting on the other side - I tend to view my effort (AKA sacrifice) as a good investment. Why is that important? Because good investments pay off.
For the month of August, I challenge you to track your food intake daily (click here for a free tracker) and show up to your workouts at the gym and at home ready to give your best from start to finish. While you are doing these things, focus on the promise, not the pain. The time, energy, and effort that you are investing now WILL pay off...the law of seedtime and harvest never fails.
You do not own outcomes, they are God's business, but you DO own effort. Effort is all YOU.
Let's finish the week strong,
If you find that you are consistently not getting in your meal planning and workouts it is probably NOT a question of desire. No, you WANT to adopt a healthy lifestyle and receive all the benefits that come along with it…
• Balanced blood sugar and insulin levels (no more Metformin)
• Increased good cholesterol and lower bad cholesterol (bye bye Atorvastatin)
• Blood pressure naturally decreases (we are through Zofenopril)
• Improved memory and less brain fog (so that you sound as brilliant when you open your mouth as you do in your head)
• Increased energy levels (to do the things you WANT to do, not just what you have to do)
• Higher quality and longer restorative sleep (so that you go to bed with satisfaction and wake up with determination)
• Decreased anxiety and mood swings (so that somebody loves you besides your momma and daddy 😊).
Oh yeah, and the benefit of maintaining a healthy weight so that you no longer FEEL…
• Out of place when you walk into a room of “movers and shakers”
• Self-conscious when you apply for jobs or are in intimate situations
• Like your life is a car spinning out of control
• Afraid that you are getting to a point where it is too far gone and too little too late
• Scared beyond words of dying early (and knowing that there was something that you could have done to stop it)
No, it is not an issue of desire, but of PRIORITIZATION.
We are constantly taught to value other’s needs - at work, at home, and in ministry - above our own and while I agree that we have a duty – an obligation – to show the love of Christ – I do not believe that the message is ALWAYS put yourself last on the list. That was NOT Jesus’ example.
Jesus did a lot of traveling. He taught. He preached. He healed. He responded to the crowds with compassion.
He delegated (to the disciples), told people no or wait, took time to get away and pray, and at times, told the crowds to go away!
We must stop seeing self-care as self-ish because when we believe it is selfish to take care of ourselves, we will not prioritize the things that nourish us.
So please, take some time for yourself this weekend. Do something YOU want to do for you. Whether it’s getting in a workout, picking up some fruits and veggies, sleeping in, having extended prayer and devotion, or spending some time in the great outdoors, put yourself at the top of your to-do list for once, okay?
Trust, I needed the reminder just as much as you. I too am a #workinprogress.
Until next time,
How are things going? Are you still focused on your weight loss and fitness goals? I hope you are still ON FIRE about getting it done this year. I am rooting for you!
If you are starting to struggle a bit or could just use some encouragement to continue your journey, today's motivational moment was designed just for you.
Sometimes making the investment in healthy living can feel more like a BIG sacrifice and there is nothing exciting about sacrifices.
But what if your mindset moved from "have to" to "want to"? Imagine what could happen if you really wanted to eat healthier and workout more and you did not have to fight so much to get it done. That would be a game changer, wouldn't it?
Click here to make that mindset shift in less than 2 minutes.
I'd love to hear your answer to the question "why". Comment and let me know what comes to mind.
Until next time,
If you are not driving, I want you to take a moment and close your eyes.
Are your eyes closed? Okay good.
Now I want you to imagine, to get a mental picture in your head of the car you’ve always wanted but can’t quite afford yet. Your DREAM car!
Imagine that the exact model you want with all of the bells and whistles is on the lot right now and God has blessed you tremendously. You are in the office signing the paperwork and the best part is… You’re paying CASH!
Now imagine yourself getting into that car as an owner for the first time.
How does it feel?
How do you feel?
You are loving it right!
Alright now imagine a few days have passed and you’ve been all over the place because you LOVE your new car. It’s time to get some gas.
You pull into your gas station of choice, figure out what side of the car the tank is on and park your brand new luxury machine!
You get out of the car and walk up to the pump and there are three choices 87 regular, 89 mid grade and 93 premium. You remember that the sales person warned you that this very expensive vehicle you purchased runs best on 93 gas. In fact, if you use anything else it may affect your brand new ride’s performance.
Alright, you may open your eyes.
I have a question for you…What kind of gas did you put in your new ride?
Now of course I don’t know this for sure, but I’m guessing you chose 93 right? Why? Because you LOVE, adore and appreciate your new car! Right? And because you value it and the investment you made in it, the work the manufacturer did to design it, so that it looks and performs exactly like you like it, you treat it a certain way right?!
I am also guessing that there are other things would you do to take care of your dream car besides put quality gas in it? You know, things like getting the oil changed on time, taking it for scheduled maintenance checks, etc. Right?
I want you to challenge you to see the parallels between the analogy and your health and wholeness journey. Now instead of BMW, Mercedes, Lexus or Acura, God is the manufacturer of this top of the line, luxury, dream machine AKA your body. How proud he must have been in his creation! He was intricately involved he was in its design.
Unlike his other creations detailed in Genesis we are the ONLY creation that he touched. Genesis 2:7 recounts “Then the LORD God formed the man from the dust of the ground. He breathed the breath of life into the man's nostrils, and the man became a living person.” He SPOKE everything else into existence and NONE of the other creations were made in his image. You are special, and just like Lexus and Acura beam with pride each time a new model comes out, God beams with every child that is born. To Him, you are a priceless creation!
Now, with this new found perspective of how WONDERFUL you are – how God sees you…
Until next time,
If you saw my Fight or Flight Facebook post (http://bit.ly/Fight265) you know that the results from the first 30 days of my big #transformation were discouraging, to say the least.
Here’s what I learned from that experience:
Trying to lose weight without accounting for the food you are eating is like chasing your tail even if you are working out! While working out in and of itself provides TONS of other benefits (a stronger heart, clearer mind, physical and mental strength, better sleep, etc), the pounds only drop when you #DetoxYourDiet. 99% of us simply can’t out-train a bad diet. That is simply because it’s a heck of a lot easier to EAT calories than it is to BURN calories.
Want proof? Here it is...
How long would you think it would take to burn off Olive Garden Spaghetti and Meatballs? Whatever you guessed is wrong.
4 hours 15 minutes walking
1 hour 45 minutes jogging
2 hours 20 minutes cycling
Oh and that assumes it is continuous training, NO BREAKS and an 8 or 9 intensity on a scale of 1 to 10 THROUGHOUT the workout. Trust me, I was taking multiple breaks.
Okay, let’s try another one - Starbucks Grande Caramel Frappuccino. You’re probably getting better but I bet you’re still off...
2 hours walking
48 minutes jogging
64 minutes cycling
Alright, last one - and one of my personal favorites - McDonald's French fries. Let’s say we get a small...
1 hour 4 minutes walking
26 minutes jogging
35 minutes cycling
Listen fam, I didn’t lose any weight that first 30 days because I was eating away my hard work! Are you repeating my mistake?
If the scale is hurting your feelings by going up or staying the same, your diet is the culprit.
That’s why I created the 21-day “Detox Your Diet” Challenge. It’s not our bodies that needs detoxing (it does that on its own), it’s our diets (daily way of eating) that need a total makeover.
So if you are ready to get the results you have been after and learn how to make it a lifestyle, go here to apply for our upcoming challenge: http://bit.ly/265challenge.
P.S. I don't do gimmicks. Everything you will be getting from me is 100% on the level. This is the beginning of a lifestyle change, not a quick fix.
If you have tried more diet and exercise programs than you would dare count and nothing seems to stick, I want you to know it’s not your fault.
You see, The Industry would have you believe that reaching your weight loss and fitness goals is all about choosing the perfect meal plan or exercise routine. They are wrong. If tools in of themselves caused transformation, we would all be skinny by now!
Just think about it...
We live in the most intellectually and technologically advanced era of all times.
There are over 50,000 diet books for sale on Amazon.com (many of which are available in e-books or audio)...
In 2015, iMedicalApps reported that there were over 165,000 health apps on (just imagine how many more there are now)...
There are now scales that measure body mass index, body fat %, bone mass, muscle mass, and how much of you is plain water...
Fitbit, Garmin, Jawbone, and others introduce a new and improved fitness tracker every few months...
We know more and have access to more than we EVER have...
And it still is not enough.
Tools alone do not cause transformation. In the end, a tool is just a tool unless it is used and used consistently in a way that moves our lives forward. So the real question is "what is keeping me from being consistent?" I’m glad you asked.
The answer is simple, but not easy.
Romans 12:2 reveals the answer:
“Do not allow this world to mold you in its own image. Instead, be transformed from the inside out by renewing your mind. As a result, you will be able to discern what God wills and whatever God finds good, pleasing, and complete.”
-Romans 12:2 VOICE
Did you catch it? In order to experience total transformation, a literal change of mind is required. In other words, to achieve lasting success the Bible says you must rewire your brain.
If things are not coming together in any area of our lives, the real issue is our belief system - the automatic thoughts that drive our decisions.
So today, rather than simply focusing on the actions and results that you do not like, I challenge you to start paying attention to the beliefs, thoughts and feelings that are leading to the unwanted actions and results.
It may take some time to unearth the specific thoughts that are driving your behaviors but investing the time will pay off big time. Once you understand why you do what you do, you can start the process of changing - this time for good.
If you would like help identifying the beliefs and thoughts that are keeping you stick, click here to schedule a time. It’s on me.
Until next time,
"Getting wisdom is the wisest thing you can do! And whatever else you do, develop good judgment."
~Proverbs 4:7 NLT
Of all of the topics pertaining to weight loss and fitness, my favorite thing to study is the science of motivation. Why? Because I know from personal experience that knowing does not always equate with doing. I knew that baked was better than fried, that water was a 100 times better than soda, and that bringing lunch from home was a much better call than eating fast food every day. I knew better, but that knowledge did not inspire me to do better (at least not at first). For 8 years, I kept doing the same old thing over and over and over again. Can you identify?
The cold hard truth: Many times we know exactly what we should be doing. We just don't do it.
The question is...WHY?
Charles Duhigg, New York Times reporter and author of The Power of Habit, sheds light on the subject. He contends:
"Most of the choices we make each day may feel like they are products of well-considered decision-making, but they are not. They are habits."
Did you catch that? Most (about 60-70%) of the time, we are NOT consciously making decisions. Nope. We are simply operating on auto-pilot. That explains a lot, doesn't it? If I were to boil it all down, my main problem is that I am sleepwalking through my decisions, so much so that they are not really decisions at all!
Charles goes on to say something really powerful: changing the unwanted behavior starts with identifying the cue(s).
According to Duhigg, cues tend to fall into one of five buckets
• Location (ex. at work)
• Time of day (ex. 3 pm or after lunch)
• Emotions and Feelings (ex. tired)
• Social Environment (ex. co-workers that are food pushers)
• Preceding Action (ex. someone offered me a cookie)
So for the rest of the week, I challenge you to start paying more attention to your location, the time of day, any emotions or feelings you are experiencing, your social environment, and what happened immediately before you felt the urge to cheat on your diet or skip the gym.
My clients that take these types of exercises seriously experience breakthrough. I believe it is possible for you too.
Write notes in your journal the rest of the week and let me know what you learn!
Until next time,
Back in the day, I dreaded entering big rooms like this. I always felt like a fish out of water. Sure, my hair would be tight and my clothes neatly pressed as I entered but the confidence still wasn’t there.
I was reasonably intelligent, had a decent vocabulary thanks to my professors at Va Tech (go Hokies!), could keep up a conversation about sports, and always had an opinion but I still had issues with these types of settings. The “weight” I was carrying made the entrance especially intimidating.
It wasn’t so much that the extra 100 pounds that I was carrying was the problem. It was how I FELT about the extra weight that was my undoing. I felt like I had a scarlet letter on my back and it affected how I entered the room, who I tried to converse with, and how long I stayed.
Everyone has vices and imperfections, but not all are tangible or visible. A woman who cheats on her husband, has a bad temper, or is a nag cannot easily be distinguished from one who does not until you spend some time with her. A woman who is overweight or obese walks around with a scarlet letter over her head. Regardless of her true condition, the dialogue in our culture is often that she is lazy, less competent and lacking in self-discipline. Everyone sees her problem and judges the root cause, but no one knows her story or sees her struggle.
So as I watch women enter the room, I wonder if any feel as I did?
“Teacher, which is the most important commandment in the law of Moses?” Jesus replied, “‘You must love the Lord your God with all your heart, all your soul, and all your mind.’ This is the first and greatest commandment. A second is equally important: ‘Love your neighbor as yourself."
~Matthew 22:36-39 (NLT)
Happy Wednesday !
I am sure when you read this passage of scripture you get the “the love the Lord your God” part and the “love your neighbor" part but did you notice that this scripture challenges us to love ourselves?
I know that is not how this passage is typically taught. I am often challenged on this statement. The argument most often is that we do not need to worry about loving ourselves because humans are inherently selfish. But here's the thing: selfishness is NOT self-love so when I say that this scripture is teaching us an important principle about self-love, I am not talking about being selfish.
Here is what I believe: Jesus wants us to love others in the same way that He does - an agape kind of love. From what I have studied, agape love is not about putting everyone else's needs ahead of yours to the point of physical, mental, and emotional exhaustion. Nor is agape love is not about stroking egos, making people feel good or giving them everything they want (and feeling guilty when you don't or can't).
Agape love is the love that Christ demonstrated towards us, a love that prioritizes what is good for the person and their development, not what feels good. He does not always give us what we want and as my mom is famous for saying "He prioritizes our character over our comfort." If that is true, (I see countless examples in my life and I am sure you do too), then loving others properly - in a way that furthers God's plan for their life - requires that I learn to love myself in the same way. You see, we can only give what we have. If I have an unhealthy view of self-love (i.e. selfishness or completely selfless), the love I give to others will be unhealthy too.
Just like Algebra must precede Calculus, you must learn to love yourself before you can properly love others. That means learning to do what is in your ultimate best interest even when it does not feel good or is inconvenient. When you can do that, you will love others in that way and:
You see, having goals, speaking up for yourself, and knowing what you need to do to be successful is not selfish and always pushing your goals to the side for others is not healthy. In Christian circles, it is easy to deem selflessness as the ultimate form of kindness, but that is not what Jesus modeled for us.
So I challenge the assertion that in order to be a "good Christian" we have to run around like a chicken with our heads cut off meeting other people's needs and always sacrificing our own. Now, hopefully, you do too.
Again, I'm not here to throw shade. I am on a journey with God too. You pray for me and I'll pray for you.
Until next time,
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coach tam's Blog
40-something who loves food, fitness, and fun!