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I receive an email from time to time from a client talking about a weekend of excessive eating. They say they felt out of control.

The key word here is FELT.

They were never actually out of control. In fact they were literally the only one that was ever in control.

Nobody else controls our actions when it comes to food.

We may FEEL out of control, but that feeling is an illusion. A passing thought. And we have the right to question our thoughts before hastily reacting to them.

Take a step back. Take a deep breath. You are the one in control to choose to, or not to, do something.

Coronavirus is causing havoc around the world and in our own neighborhoods. Our routines are messed up, a lot of us are prevented from working, and a lot of us are now under shelter-in-place laws. It's easy to feel afraid and incredibly powerless in times like these. I get it. But here's the good news...

We have a choice in how we respond to everything happening around us, and therein lays our power.

We can draw the blinds, binge on tubs of Ben and Jerry's in front of the news each day, sleep the days away, and cower from the sound of the mailman's footsteps.

That's a choice.
OR
We can Facetime with friends, involve our kids in a game of tag in the backyard, try a new nutritious recipe for the family, or turn up the music for an impromptu liv...

The Table Next to the Bathroom

You've probably experienced this before. You're at a busy bar or restaurant with friends and the only table is right next to the bathroom. It's a tiny table with one high stool and one low chair and people keep bumping into you as they walk by. It smells. It's annoying, but you order your food or drinks and everyone sort of settles in. Two people awkwardly share one small stool, others stand. It detracts from your experience.

Then it happens! A table opens up, it even has 4 nice chairs and a view of the game on TV that you came to watch in the first place. But the group mentality has become complacent. Everyone looks longingly at the table and they all think it would be much better spot, but they kind of mumble a...

We already know that any type of diet can "work" to lose weight.  Even keto... ugh, there I said it.  Haha.  Every weight loss program out there in some way or another creates a calorie deficit and you can lose weight because of that fact.  But choosing the diet you like is the easy part.

The key is sticking to it, whatever it is.  Because if WE don't work, then IT won't work.  Right?

But therein lies the challenge.  Each day, each hour, and several times in that hour we are faced with a decision.  
🚪 Door #1 is stick to your program.  
🚪 Door #2 is do not.

It sounds simple because in theory it is.  Always pick Door #1, duh.

But what if Door #1 is blocked by a big table full of your friends inviting you drink with...

The top two priorities in both of my programs do not involve food or exercise.

#1 is a daily accountability update

#2 is a more detailed check-in every two weeks

These both involve communication and staying engaged with me.

Sometimes people forget they hire me for coaching, not just for a nutrition plan or workouts. Those are important tools, but what good are they if not used? Coaching is not just about using the tools, but about using the tools while also navigating the complexities of everyday life.

I am here to help through the unexpected, boring, exciting, surprising, sad, happy, crazy...LIFE. Some days we float like a 🦋 and sting like a 🐝, and others we're knocked down, but I am always in your corner through it all.

Do you ever notice how fitness people on social media are super fit and/or ripped?  Yet they are doing some weird 100 rep butt exercise.

"Nobody builds an Instagram body by doing Instagram exercises." -Ben Bruno

They don't look that way because they do high rep donkey kicks, I can tell you that.  Many of the people you see on there are genetically gifted (especially when it comes to the IG booty models) and look that way in spite of their workout, not because of it.

Ladies (and gents), if you want that toned/muscular Instagram body, you gotta put in the work behind the scenes and that means at least some resistance training.  Don't be afraid to approach the free weights area of the gym.  This is where the magic happens!  ✨✨

There is no rewind button.  ⏪

This applies to a lot of areas of life and it is especially true for fat loss.

I frequently hear of guilt and even punishment that people will do to themselves because of some food they ate or what they did over the weekend.

That is no way to live!  What's done is done, we learn from it and move on.  We cannot go backwards.  And for that reason we should not look back except to learn, not to regret.

If you messed up yesterday, last weekend, last month, or even the last 5 years, there is no time travel.  So you gained a few pounds, want to know the best way to get rid of it?  Stop dwelling on the past, take action today, and don't look back.

"You can't go back and change the beginning, but you can...

When I used to run more challenges I did something with the group called a Ulysses contract.

Do you remember the story of the Sirens?  The myth goes that when Ulysses, sailing back from the Trojan war, sailed past the sirens.  Knowing the dangers of the beautiful sirens he had his men tie him to the mast of the ship and then put wax in their ears so they could not hear his pleas to be released. He made a "contract" knowing he couldn't resist the sirens without being restrained.

The moral of the story here is that we cannot rely on willpower alone to make it through the toughest times or the biggest temptations.  The reason being that eventually even those with the highest willpower may break.

If your pantry is full of cookies that is jus...

How many of us experience stress? All of us!? Haha, I'll answer that for you.  YES. Has it impacted your goals?

Stress is one of the things we've been talking about recently in my Change For Life group, as part of a bigger conversation about mentalities and internal struggles which can get in the way of our success. Change, real sustainable change, starts from within.  The body follows the mind. fle

In discussing this topic I was reminded of something I read awhile back. There was an interesting study where researchers requested subjects do a complicated word puzzle. One group performed under time pressure, while the other was advised to take as much time as they wanted. After the puzzle was done, the subjects were told they had to do another...

Treat your fat loss goal like your job.

You don't often skip work, right?  You may not love it every day, but you do like the results.  A paycheck which results in a place to live and food for you and your family, and perhaps a nice vacation.

What would happen if you treated your job like you treated your diet?  Constantly late or just not showing up, slacking off, calling in sick with excuses...  You'd get fired!

No paycheck (no weight loss), which leads to no money for vacation (not getting the aesthetic you desire) or if it carries on too long you'll have no money to buy groceries or pay the mortgage (poor health for you and your family and eventually doctors and hospitals and early death).

We all generally know what we need to...

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