Being Healthy Is Not The Norm

I was recently talking with one of our Ideal Protein clients about the world that we live in today. She mentioned the temptations that are around us and how everyone seems to give her a hard time when she is eating healthy at social events. I remember looking at her and saying, “What you are doing is not normal. Being healthy, unfortunately, is not considered the norm in today’s society. You have to focus on why YOU are doing this and forget about what the rest of the world thinks.” She immediately nodded her head and said, “Yes! That’s so true!”

Think about it. Have you walked down the aisles of grocery stores lately? Entered a gas station? Passed by a fast food restaurant? We are surrounded by junk! Chips, candy bars, soda, cookies, cakes, and processed food galore! There are so many horrible choices around us that it’s no wonder we have an obesity problem in this country. Sometimes as I’m walking through the store with my kids, I just get frustrated because I know we can do better and be better.

And here’s the icing on the cake (no pun intended)…

Once someone realizes they are ready to make a lifestyle change, they are bombarded with all these different choices on how they should or should not lose weight. We have literally never been taught what foods we should eat and how our body loses fat. In next week’s blog, I’ll write a little more about how your body loses fat. 

OR

All we obsess with is the rapid transformation, the quick fix and the skinny pictures of people we see on TV and social media. We are bombarded with images of unrealistic bodies and how we “should” look when we lose weight. 35c44ebdc2fc5d86f9aac17c51f03198

FACT: You were created uniquely and differently than everyone else on Earth. Embrace it! We all have different body types. We all lose weight differently. Think about what makes YOU feel healthy. Don’t let others judge you for making healthy choices. This is your opportunity to educate and be different. Normal nowadays is unhealthy…be weird!

I love this quote because it’s so true! Would you rather make healthy choices and feel good from the inside out OR look in the mirror every day and not like what you see? You are so worth it! Stick to your plan and I PROMISE you’ll see results.

Have a great rest of the week!

-Katy

*Ideal Protein is the weight loss and weight maintenance method we use here at the clinic. It was actually designed by a group of doctors and focuses on cutting down on carbohydrates so your body can get into fat burning mode. It is scientifically backed and we’ve seen incredible results!

Just Breathe

just breatheA recent article in Shape magazine said that 16 seconds of meditating each day is all it takes to change your brain in ways that make you happier, more present and less frazzled.

Got stress? Nowadays it feels like there is a lot of stress in our world. We worry about keeping our kids safe, about a new promotion, losing the weight, paying off the student loan and saving for retirement. These are just a few among the MANY stressors in our lives.

Did you know in the early days of the humans they used stress for survival? It was a protective response to make sure they lived.

  • A lion appears across the plain > you feel stressed > you run away > your stress is relieved.
  • A storm rumbles in the distance > you worry about finding shelter > you find shelter > your anxiety is relieved.
  • You haven’t drank any water today > you feel stressed and dehydrated > you find water > your stress is relieved.

In fact, humans at this time didn’t really have chronic stress. They didn’t really have any uncertainty and lived more in the moment. They had to in order to survive. Today there are so many uncertain things in our lives that for many of us, it can be too much to bear.

We know we can’t get rid of the uncertainty. What do we do? A couple questions I always ask myself is, “What good is it going to do for me to worry about this? Is anything going to change if I sit here and worry about this all night?” These seem to put things in perspective for me and I move on.

A couple others that have been suggested are:

1. Measure Something. You don’t know if you are going to get the promotion but you can track how many quality projects you produce and how many relationships you build. You don’t know how much money you will have in retirement but you can track how much you put into savings each month.

The people that are the most successful in life and have the least stress are those that track which direction their life is going: one conversation at time. As told in one of my favorite books on the planet, Fierce Conversations, our lives are moving in one direction or another one conversation at a time. If you don’t feel things are going well, course correct and fix it. It’s never too late to make things right.

2. Shift Worry: Shift your worry from a long-term problem to a change in daily routine. Worry about living a long, healthy life? Start to walk daily and make good food choices. Instead of worrying about whether your child is getting a college scholarship, make sure they are studying every night. There are many ways we can shift focus to make sure our current actions are affecting our future.

Another great one for me is just breathing. Go ahead and give it a try: Take a deep breath for four counts and hold it for four, then slowly exhale for four and pause for a final four. Those 16 seconds of meditating might just be the one thing you need to clear your mind and move forward. And who doesn’t have 16 seconds?

So there’s your homework. Now go do it!

Happy Monday!

-Katy

We Are the Sum of Our Daily Habits

I read an article a long time ago about habit formation and found it completely fascinating. It basically talked about the habit formation cycle (pictured below) and the fact that everything we become is the sum of our daily habits.

How do you become fit and healthy? The sum of your daily habits.

How do you find happiness and contentment? The sum of your daily habits.

How do you become a healthy eater? The sum of your daily habits.

“You are what you repeatedly do.”

I’ve struggled the past couple weeks with healthy eating. I do fine with breakfast and lunch. Then dinner hits and I eat things I wouldn’t normally eat. At first, I was having a hard time pointing my finger to why I was doing this. Then, I realized a few different things.

  1. My meal prepping and planning was not on point liked it normally is. The weekend is usually meal prep time and it’s safe to say the last few weekends had gotten away from me. Meal prepping saves so much time and headaches. I realize this even more when I’m not prepared!
  2. There were sweets in the house. I’m a firm believer that if you know it’s a temptation for you; don’t buy it! If it’s there, you are more likely to eat it. Let’s face it. If you don’t need it, the rest of your family doesn’t need it either. They may not like you for it sometimes but it’s for their own good!
  3. We always tell our weight loss clients to take it one meal at a time. I wasn’t doing that. I was starting to mesh all my meals up together and say to myself, “Well, I already had a bad snack this afternoon so that gives me permission to have a not so healthy supper.” Eating healthy is a mental game you are going to play with yourself for the rest of your life. One bad meal isn’t going to mess up your goals. Now…A whole week of bad meals could start to take down the wrong course.
  4. I was letting food be my boredom activity. You know that feeling where you are in the house and you start to look through the cabinets like gold is hidden in there somewhere? Yeah…that’s boredom. Walk away from the kitchen and find an activity to do. If it’s really bad, leave the house and do something! Except go to a restaurant or gas station. : ) Go for a walk. Take a bike ride somewhere. Go for a drive with your family. Visit a park. Do a crafting project with your kids. Do what you gotta do to avoid the temptation! Worst case scenario: Ask yourself, “Am I hungry enough to eat broccoli?” If the answer is yes, have some broccoli! If no, you’re not hungry, you’re just bored! Sometimes dehydration is disguised as hunger. Have a glass of water and see how you feel afterwards.

So, here I am being TOTALLY honest with you about my journey AND committing to starting fresh. It’s a new week. I’ve got my meal prepping and planning under control. My daily habits are in check to make good decisions. The good news? I’ve been crushing my workouts. Now it’s time to focus on both!

Here’s a link to the article I read: http://jamesclear.com/three-steps-habit-change

habit formation

Enjoy!

-Katy

A Little Travel. A Little Sickness.

fallingOne of the most common sentences we hear at the clinic is, “I had to travel for a few days and fell off the wagon, ” or “I got sick and threw everything out the window.” Have you said one of these sentences before? Sometimes it’s the smallest things that get us off track when it comes to fitness and nutrition.

I recently traveled to Minnesota to teach a class and there is always a TON of temptation when I go there. People wanting to take me out to dinner or go for a drink. Lunch being brought in that isn’t so healthy. Dessert flying around like nobody’s business.

After the trip, I was feeling great! Then Sunday hit and I felt like I had gotten hit by a truck. Pretty sure I got some sort of stomach bug. Could barely move and my whole body just ached. Why am I telling you this? Well, this is typically the type of week where someone would completely destroy their fitness and nutrition plan.

My advice to you: Don’t let that happen! I know it may feel easy to give up or you may lose willpower but you’re going to feel even worse if you lose all the progress you made. I love this quote by Jillian Michaels.

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Here are a few tips I’ve learned through traveling over the years and getting sick (which pretty much happens to all of us):

  1. Put your game face on: If you know you are going somewhere that is going to have temptation, you have to know how you are going to handle it in advance. Know you’re going to a restaurant? Check out the menu you in advance OR have a healthy snack in advance and pick the healthiest item you can find on the menu. Spending a bunch of time in the car? Pack healthy snacks so you don’t get tempted by all the unhealthy places you drive by. Got asked to bring food? Bring a healthy food or make something you don’t even like.
  2. Stay positive: When you’re sick, it can feel like it is never going to go away. If you’ve missed a workout, you may feel like you’re plan is all out of whack. There are several studies that show people who have a positive attitude and remain focused are able to rebound twice as fast as those that sit there and wallow. Celebrate every small win throughout the day. It may be as little as you were able to keep some food down or you drank your water for the day. Pat yourself on the back and say, “I did it! Good job me!”
  3. Listen to your body: Your body is a great indicator of what you can and cannot handle. If you feel yourself getting overworked, learn when to give your body a rest. Sometimes it can cause more harm than good to continue working out when you really shouldn’t be. I learned the hard way this weekend. I decided to run on Sunday morning even though I already didn’t feel good and it made it ten times worse! Make sure you take the rest your body deserves.
  4. No binging: You went to the restaurant, look at the menu and see about 20 items you want to stuff your face with. One cheat meal doesn’t mean an all out binge. Trust me. You won’t feel good mentally or physically. It’s not worth it! One rule of thumb I always remember is to take a little breather between each bite. It takes time for your stomach to send the signal to your brain that you are eating and getting full. Give it time to respond! You’d be amazed at how much faster you feel full and you can avoid the all out binge. A friend of mine used to order her food and then would ask for a to go box right away. She would split the meal in half and immediately put it in the box to take back to the hotel room for the next night.
  5. Request what you need: Don’t know how your meal is being cooked? Ask! Most restaurants are willing to cook your food the way you need it to be cooked. If you’re offered two sides, ask to double up on the salad or if there is a veggie that can be steamed up for you. The worst that could happen is they could say no.
  6. Keep going!: You messed up? You gave into temptation? You missed a workout? So what! You’re human. Shake it off. Get a good night’s rest and start over the next day. One bad day isn’t going to mess up everything. The most important thing you can do is stay focused, bounce right back and keep going!

You got this. I’m already feeling better and back on track.

-Katy