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?
coach tam's Blog
40-something who loves food, fitness, and fun!