I was going back and forth about pulling back the curtain on this because as coaches and fitness professionals, we are supposed to have our shit together, but … the more I come clean with you ladies the more I’ve been hearing “me too”. So, in 2017 I’m trying to be my most open and transparent possible. That’s my commitment to you, and I want to honor that.
For a good chunk of my fitness career I had some un-healthy obsessions.
Weigh yourself every other day for a week (literally set a reminder in your phone if you need to). Then switch to 1x per week for a couple weeks. Now, how about 1x per month? Removing yourself from this habit will bring more awareness to how much it’s affecting your mood when you do weigh yourself. If you prefer the “ripping the band-aid” approach, go toss it in the trash or tell a family member to hide it from you.
Miraculously, you’ll likely notice that the scale won’t balloon up and, oddly enough you may begin to shed a few pounds.
Instead of long, drawn out workouts, I’m typically done in anywhere from 20-45 mins 3-4 times per week with:
Strength- I still love weights. No denying the fat burning and muscle sculpting properties of adding resistance. The more muscle that you have on your body, the more fat you burn at rest. Simple enough. Include strength training at least 2x per week. Plus, there’s nothing like feeling strong AF.
Sensuality- Incorporating things regularly that also lower cortisol levels like sensual dancing, yoga and leisure walks are incredibly important for sustained fat loss, especially as we age. It doesn’t have to be overly complicated. As simple as putting on some sexy music and moving your hips to a few songs. ‘Cause, there’s nothing like feeling sexy AF.
Sweat- Metabolic circuits. Quick, to the point, effective and enjoyable. This is my go-to for fat loss and strength gain. Theres gotta be some intensity there. Rather than long drawn out cardio sessions on an elliptical or treadmill where the calorie burn stops pretty much once you are done, metabolic circuits keep the calorie burn going longer. Annnnddd, then there’s the instant gratification of a good sweat session to make you feel BOSS AF.
Exercise should be done in a manner that enhances rather than detracts from our lives.
I ditched tracking how many calories I was burning. This was hard, much like giving up the scale. But it had to be done. This forced me to be more mindful with my food, workouts and stress levels. Put your calorie tracking device out of it’s misery (caveat- FitBits and step counters are great motivators to keep you active- but don’t obsess!).
Be your own tracking device- be honest with yourself. You know when you are half-assing a workout. You know when you are pushing so hard you need to back off a little. Everyone’s fitness level is their own so aim to work at a rate of perceived exertion (RPE) that makes sense for the activity you are doing AND your current level of fitness.
I gave up counting every calorie that I consumed. I started eating intuitively which is something I never understood and thought was as real as seeing Casper the Friendly Ghost. This means you become a detective with your own body – “am I hungry, bored, thirsty, emotional eating, pms’ing?”. These are all real reasons I would overeat – and so would my clients I’d later find out.
I don’t adhere to the eat every 3 hours rule anymore. I sometimes won’t eat till noon if I’m not physically hungry. Occasionally I will do a 20-24 hour fast to give my body and digestion a break (NOT for fat loss reasons). All of this goes against dieting dogma which deserves to be challenged as it’s not the only way.
It’s been incredibly empowering to trust myself in knowing that I have the tools I need for success, I just have to implement them when the moment arises. This is exactly what I teach my Goddesses. We will be diving into this topic and many others that keep us from success in the #BeautifulBadass challenge starting April 3rd. Of course, I’d love to have you on this journey.
Join us for the 30 Day #BeautifulBadass Challenge here.