BLOG 4 Playing to our Strengths

If I were to be 100% honest with myself in terms of my diet and exercise, well, of course I’m obsessive and inflexible. My line of work allows me to be this way, and my passion to practice what I preach embodies this lifestyle. Like anyone, I’m faced with temptations, stressors, emotions, and distractions, that threaten to interfere with my exercise and food intentions that I have when I wake up in the morning. After a long day of work, I probably could eat the entire refrigerator. When feeling like my husband or dad is upset with me, I could use a pint of ice cream. On a hot day of running outside with clients, a Slurpee would hit the spot.

When these voices of sabotaging make their presence known and come forth full force, I play to my strengths. For me, to bow down to the cravings and eat according to these feelings isn’t worth the guilt of eating the items that deter from my goals. That relentless guilty feeling is terrible and far surpasses any momentary satisfaction of the food. In fact, and my husband can attest to this, I’ll have to immediately go exercise until I feel like the calories have been at least subtracted a bit. It’s ridiculous, over the top, and like I said, “obsessive”, but that this the line of thinking that saves me from going back to the buffet line four more times. I don’t deny that I have come home from a date night with my husband that was supposed to be a “cheat meal” of mouth-watering pizza, and hopped on the elliptical while we watched a movie that night. Yep, what’s a Blog without total honesty, but my audience probably won’t deny that this doesn’t shock them. I’d rather have a salad and piece of salmon than a burger and fries, so I don’t have to have erratic elliptical thoughts on a Saturday night.

Then there are the snackie foods, so help me ruler of the portion control world. Just one or two of any snack that comes out of box or bag you can reach in, seems to call my hand back again, and again, and again…. and now it’s empty. Solution?? I don’t even buy it. Of course I want my yearly dose of Thin Mints, but the box is gone in two attempts of sticking to just four cookies. I like to think of it as avoiding being a failure. Pizza?? You might look at me and think I’m full off two pieces. Ha! A medium is no problem for me…. all eight slices. Instead of cleaning my plate, I’m cleaning my box. Sickening too think that much would be sitting in my stomach. It’s baffling how food has power over us.

I think that clients and people in general look at me and think I have a shake for lunch and salad for dinner and I’m totally full and happy with that. NOT!!!! I have totally thought about going to Taco Bell on a late cancellation by a client and taking that hour to have a few soft tacos and get off my feet. I daydream about Dairy Queen and what having a donut might be like. I’m human, but I’m far too competitive to lose to these thoughts. Just typing these foods brings is taunting me. However, I know how many steps, bicep curls, and burpees I’d have to do to counter act those choices. No thank you.

Eating the same items each day (it’s not boring to me), having a time schedule, and buying individually portioned out items (yogurts, cottage cheese, etc.), keep me in line. I have one meal per week that I can have anything I want, and two times per week I will have frozen yogurt. For me, that works. I use my Fitbit and My Fitness Pal to monitor my intake and output of calories. Having a meal replacement shake for lunch just doesn’t work for me. I’m hungry 15 minutes later. Even having a salad hardly cuts it. I like food, but I’m fully aware of my weaknesses and I don’t want to be a failure, so I play to my strengths of planning, not buying or having items that I can have no less than…. well the whole bag in my house, and eating every 2-3 hours to feel satiated.

Take a moment to think about your strengths and weaknesses, and work to improve on small strategies that are sustainable and realistic. In the meantime, I’ll be your Probation Food Officer, because let’s face it, food is never going to be a non-factor. I’m here to check in with, report to, and crack the whip if needed. I’m not having any repeat offenders at Every BODY’s Fit. Once that weight comes off, it’s going got stay off!!!!

Food, Glorious Food

Blog #3 FOOD, Glorious FOOD

As active as I am, the saying, “Working up an appetite”, sums up my eating habits. I do eat smaller snacks/meals every two to three hours to both keep my metabolism burning and feel satiated. By doing so, I am able to fight overeating, maintain regularity, and stabilize my blood sugar. When we go for long periods of time without eating, the body actually goes into starvation mode, which means it clings or holds onto what calories it has instead of burning or using them because the body isn’t sure when it will be fed again. The obvious assumption would be that by not eating one would actually weigh less. We have to eat to burn. We don’t have the option to give up food, so we have to learn how to look at food as fuel rather than comfort.

This past weekend I had family in town and guests at my house, so I wasn’t in the midst of my work/life routines regarding eating. I prevailed in the battle to stay on track, but it was not easy. It seems that social situations encourage overeating and inactivity. It is a struggle to hold the fries with your order or to refrain from the chips and salsa while the BBQ is going. It’s HARD!!!! Too often I hear from others something along the lines of, “Oh come on, Megan, as much as you work out this isn’t going to kill you”. True, I burn close to 4,000 calories per day, but I don’t work out to earn what I eat. The guilt of over indulging far surpasses the momentary bliss of a cupcake or hamburger and that is what keeps me disciplined. The regret of eating something terrible “weighs” on me.

Yet, life doesn’t put itself on hold when one is trying to lose weight or improve their lifestyle habits. We are constantly exposed to temptations that leave us with the choice to partake in having items that fall outside the realm of our goals. Be it at work, functions with family and friends, or just walking down the grocery isle, we are faced with food choices that test our discipline. Now remember, I don’t believe in the word “diet”, but I firmly believe in lifestyle change. Realistically, temporary fixes like an all shake diet or only grapefruit five times a day, are not meant to last for the rest of your life. Once the initial weight falls off, reality creeps right back up and real food is re-introduced. So why not learn how to practice making better choices all the time??

I do have some tips to help you do this. The “Two Bite Rule” is a necessary weapon to carry. At a BBQ, at a baby shower, at a luncheon,…. load your plate with what you will, but only take two bites of the selections. By doing so, no one is offended you did try their casserole and you are not completely deprived of the macaroni salad. Secondly, don’t share with others that you are trying to lose weight or changing your eating habits. No one will question why you ordered a side salad instead of mashed potatoes or try to give input or advice on what you should or shouldn’t eat if you act like what you are doing is completely normal and not because you are trying to be healthy. It’s human nature to want others to join in on having a slice of cheesecake with you because somehow it masks the guilt of the calories. Magically, when the waiter asks if you want dessert, a simple, “No, not tonight”, is a solid statement that doesn’t open up your friend to say, “We can share something”. You are full and aren’t up for splitting anything. On the other hand, when others are aware of your lifestyle change, they feel a sense of superiority and might ask, “Should you really be having that??” or “I thought I read red meat was bad for you”, as if they are helping by passing judgment or giving their two cents.

Small changes are changes so take the time each week to evaluate what small adjustments you can make. Over time, you will be armed with many tools to use as you constantly aim to improve your lifestyle and never settle for anything less than achieving your goals.

First Video Production

Nerves, sweat, and lots of adrenaline…. shooting my first videos was a mix of emotions. I kept repeating in my head, “Perfect form, smile, say something”. But hey, the next set of videos I’ll have a chip on my shoulder like I know what I’m doing.

As a result, it made me think about my style of training. I’m no drill sergeant and certainly not a cheerleader, but just like I was playing basketball growing up, I lead by example. As the saying goes, “I practice what I preach”. The personal training hour shouldn’t be agonizing, silent, or brutally serious. Our conversations, music, and talk shows, ironically, keep us focused and moving. To me, motivating others is being honest, having a solid plan of attack by having each session prepared, and always keeping clients on their toes. Beyond the warm up, each session is a different circuit of exercises. Variety is extremely important to me because the body needs to be challenged differently in order to never peak or adapt. Honestly, my Sunday afternoon session planning is the most important part of the week to me. Your hour is valuable, and to me, I want no lag time contemplating on what we should do next. 

Ideas are still floating in my head as to what directions I want to pursue with the videos. To start, each video will be 30 minutes, all body weight exercises in the first series, and can be done in your living room. Once released, please support this endeavor and new goal of mine to propel its success and production of more.

What Motivates You???

In our fast paced world, full of busy schedules, traffic jams, and personal demands, making time for exercise can sometimes be found at the bottom of the list of “things to do today”. We all know the countless benefits of exercise, but for some of us, the road to our goals seems too long to even start on. I’m motivated by my sheer passion to help others, to be a model of what exercise looks like, and from being just being Type A about practically everything. Some of us are motivated by results; what the scale sales, the inches lost, or the body fat and BMI loss. Some of us are motivated by how our clothes start to feel looser or the compliments from others when they notice the changes. Other motivators include lowering cholesterol, blood pressure, and weaning off certain medications.

I like to think of my client’s training sessions as their own personal hour, just about them, just about their life. I want to know how your day was, how your kids and spouse are, not just what you ate or how many minutes that elliptical got used. After I learn about these areas of your life, I get to see “What Motivates You??” Face it, your spouse of 4 years or more loves you regardless, your kids worship you regardless, and the people you work with will be their tomorrow and the next day after that whether or not you exercise. My point is that we have to do this for ourselves, not for someone else. When it is a priority to you, the training session is like a meeting you won’t miss. Then there are pieces you must do on your own to prepare for the next meeting (training session); i.e. working out at home on your own without my eye on you. Yes, it takes time. Yes, it isn’t always convenient. Yes, it can be boring. Yes, you might have to wake up earlier or stay up later. It is all worth it when you look in the mirror and the reflection is one that puts a little smirk on your face that says, “I like what I see”. A positive self-image, positively impacts other areas of your life. Let that reflection motivate you, and I will see you at our next meeting.

Thanks for visiting my Blog!

Megan Johnson McCullough

Every BODY's Fit

www.oceansidefitnesstraining.com

(760)201-6784