Phit-N-Phat...Making Fitness and Weightloss a Lifestyle

Monday - How Was Your Weekend?

How was your weekend?

Many of us have tough times meaning we went in with good intentions (not planned and prepped food) and then sort of just slowly go to crap all weekend with all or nothing thinking.

Even I wake up on Mondays often in a fog. I work hard all week and then on the weekends eat out of the usual foods, drink a little and typically take a day off. There's a fine line between living a lifestyle and living it up! 

If you are living a lifestyle it is going to have times you eat things you want...in moderation. You take days off...when you deserve one or need one. A lifestyle is simply going to have unplanned, unstructured moments. It has days where you can indulge and days you need to tighten up. But the key is you overall do the the healthy things. 

I just got back from nearly a week in Vegas. We go a lot so I'm used to how I'm going to feel upon returning. My body will be bloated, my energy level in the toilet, my mood trashed, and the scale will be jacked up. I used to feel that way every Monday because my weekends were like a vacation; not a lifestyle.

Vacation USED TO BE my lifestyle and back then I weighed 250lbs. The reason I was out of control was because...

• I rarely worked out.
• I rarely drank enough water each day.
• I indulged in crap food DAILY. Seriously can't believe my diet used to be WORSE than how I ate on my vacation!!!!
• I eat only 2-3 times a day but big meals.
• I rarely got enough sleep.
• And, the key, I didn't keep people around me living the same lifestyle.

Sort of sounds like some the weekends I read from my clients.

It's so important to not get hung up in your mind games that come along with being out of your routine. Vacations to weekends, you need to be thinking about the right things to do. On weekends I get ready for them. I'm going to eat 13-15 times between Friday afternoon to going to bed on Sunday. Most people forget that sticking to your regular schedule with good choices can allow you to have a little treat. 

A TREAT...not a binge meal. The biggest HABIT I see most people get into is being a food prep queen Monday through Friday then just letting it all go Saturday and Sunday. No water, no snacks with them, no looking up a menu ahead of time to see what they can order, and no activity.

Planning for a weekend doesn't have to be crazy but if your HABIT is to jack your weekends you need to have a Sunday on Friday. And, you need to find some people who can help you be on your game. Have your hubs get your butt up early on Saturday so you do have a cooler of food. Ask your friends to plan some meals where you can eat healthy.  

The point is most of us can look at our week and figure out where the issues are. It's a matter of are you ready to change those habits and put in a new plan?

Happily Maintaining...

Talking with Chris this weekend I've decided to blog a little more on my daily life. My blog has always been a source of working out what goes on in my head WHILE helping other people see what it feels like to be a girl who had to lose 100+ pounds and keep it off.

After six years, maintenance is still so hard for me. My life is spent reading through weightloss journals, diets, workouts, etc., to help my clients lose weight. I also use my own life experience to help them so it's easy to get caught up in feeling like MY LIFE must be one giant diet. It never really occurred to me the influence my job has until the last few months.

Another tough aspect is a tangled body image for myself. I've privately on PNP struggled with what do I want to look like. The short of it is I have admired figure competitors and competed for four years now that I couldn't let go of a look I'm just not willing to maintain these days.

It's not that I am ready to gain a bunch of weight. Not at all. I just train and eat different now. My life is filled (happily) with half-marathons, Tough Mudders, and eating to compete rather than dieting for a specific look for a show. I can still look great but I'm just not going to have the specific look I admire.

Truth be told I miss the shows...I miss working hard for the stage because I enjoy that sport, but I don't miss dieting and sacrificing Vegas trips, date nights, Subway, and pancakes with my son just because we feel like it that night. 

On our date night this week, Chris and I talked about all of this. The last few weekends I have not tracked my food and just ate more intune with my brain. I also ate things I don't eat Monday through Friday and had wine with my man. In my BRAIN I know it's fine. It's my emotional side that feels guilty or like if my girls see me enjoying my weekends then the whole site is going to be in a downward spiral. 

I know from losing my weight that it takes TIGHT weekends to get the weight off. But I also know I did my time already and I deserve to enjoy myself on the weekends. Often, though, the girls do as they see without remembering they haven't earned their golden ticket just yet. I know I cannot keep living my life as a diet "model" but just coach them on how they should eat now and SHOW them how it works in life when you are done.

My Weekend...

On Friday, I took a day off from exercise because I had a huge active week and another 8 mile run Saturday morning (already did a 10-miler two days prior). The family stayed in and we ate our normal healthy stuff.

Saturday I fueled up for my 8 miles and was STARVING all day. I ATE on cue and kept it healthy. Knowing we were going out for a date night I didn't want to bust in like Kool-Aid Man to the restaurant and eat whatever was in front of me.

Before we went out at 7:00 pm I had some brussel sprouts and pork from my weekly meal plan. Well, I was full so we decided to go to our local bar and hang out. At 11:00 pm I had drank a good bit of wine, danced with my man, snapped our usual silly pictures for Facebook, and we were starved. We decided on Ruby Tuesday to-go since we had to beat the babysitter.

I ordered a Turkey Burger on dry whole wheat toast, a dry baked potato, and was going to have a salad. When we got there the salad bar had all of Logan's favorites and not many of my own so I decided I really would rather split a dessert than choke down salad at midnight. I made Logan a salad for lunch on Sunday and we got the Blondie! I'm just saying it is my all time favorite dessert in the world and when the Queen has dessert this is what she gets!

I ate every bit of my dinner and a few nibbles of fries off Chris' plate. Yep, I BLT, too! But, I gave Chris the ice cream from our dessert since it's not my favorite and I ate only 1/2 of the blondie. Let me say, that's a big win in my book. I am a clean plate club member and I can put down VOLUMES of food, y'all. I did eat past full but I can eat until miserable and I didn't. Baby, stinking-steps. 

Sunday rolled in and I was TIRED (hungover). I made myself workout but just a lighter workout of some sculpting and 25 minute HIIT from Turbo Fire. I ate healthy but at lunch I really wanted the leftover blondie so I had it. Now, the win here is that normally I gulp food in front of the computer. I made myself sit at the table and ENJOY the dessert. If I'm going to eat 400 calories in dessert then I better ENJOY IT!

Later that day I did a great food prep (starting at 3:30 pm) that was wicked fast and then the boys wanted Ruby Tuesday. Honestly, we love going as a family once a week for family night and it almost always happens on Sunday. After cooking all day to post on Facebook, Logan playing, and Chris and I doing laundry we just want to relax at our favorite spot. We went and I had a big salad and pasta with marinara and chicken/shrimp mix. I also had a couple of Skinny Mojitos since Chris was driving. 

We came home, messed around the house, put Logan in bed and watched Ice and Cocoa. It was fun and Chris has been teasing me all weekend because he thinks I'm his Cocoa. LOL. Can you tell which couple is which?

I guess I'm redefining the way I see Corinne. My desire to just be really lean and hard is waning a lot. My mind for months now has been focused on being sporty, having fun, and healthy. Sure I keep an eye on the scale and such, but I'm also starting to see that body image perfectionism does nothing but make me crazy.

I could never obtain the goals that my head has for me. It doesn't mean throw in the towel; just means my goals are WRONG. I'd love big, firm, muscular legs but my skin can't do that. I also love Tough Mudders and that DESPITE my skin on my legs, ARE strong and conditioned enough to leap and climb. That's a goal worth smiling about it and working hard for.

So, that's my weekend. Today I'm sure the scale is up a bit but I didn't weigh. It's not a reflection of my week. It will be back down by Wed or Thur when I do weigh. I'm back to my good foods, regular programming, and such. Every day can't be a weekend and to have a little more there I gotta have a little less now.

I'm honest in the fact that if I was to lose a few pounds I would smile but it's just got to be a byproduct of a good life. My goal is maintaining, having fun, being athletic, and happy accidents on the scale are always welcomed. 

And, if my husband's words aren't enough, I saw this post from Scott Abel today. Timely and true.

Sad to think a 'perfect or ideal' body or its pursuit makes you “happy” - it doesn’t. It only makes you tired and exhausted from the pursuit, which makes you more unhappy and unsatisfied with yourself. No diet in the world or the results from it, will leave you feeling "good about yourself" if your default position in life is that you feel you are never good enough - no diet will deliver that kind of salvation to you - stop being in a place where you are only comfortable with life, by feeling bad about yourself within your living of it!

 

Protect Your Weekend

 

I love Under Armour and I love the message this commercial sends for the weekend. WE MUST PROTECT THIS HOUSE!

Just like in Linda Spangle's book "100 Days to Weightloss", we must protect our lifestyle!

“ No one will ever care as much about your diet plan as you.  So it’s your job to prevent people or events from pulling you off track.  Instead of depending on others to help you be successful with your diet, make a commitment that YOU will protect your program at all costs.

 Watch for ways to recognize and avoid situations that might cause you to weaken.  Rather than assume you’ll be able to resist your mom’s apple pie or the potluck casseroles at work, don’t put yourself in the situation where you’ll have to test your willpower.”

There will always be times and situations in life where people and events are going to put food in your face and steal your time to exercise. It's YOUR job to fend this off; they don't need to change but you certainly do.

Linda suggests that a good tool to use in social situations is to postpone eating or make people think you aren’t ready for food yet. She suggests sidestepping the food pusher by using these phrases:

“Not just yet... I’m going to wait a little while.”

“I've already eaten.”

Or “I have to go to another event, so I plan to wait and eat there.”

“My doctor said . . . ”

My personal favorite..."My trainer has me on a specific healthy meal plan." If they don't like it - have them call me. :) I looooovvveee to talk to possible sabateurs. No one gets by the Queen.

Keep saying it, keep believing it, practice it, and do it all with a SMILE ON THY FACE. If you look thrilled with your choices and lifestyle they will believe you...and maybe you will believe in yourself more to PROTECT YOUR HOUSE!

Oh and one more tip! No one said you have to sleep in on the weekend. If you have "busy" weekends get your butt out of bed like the rest of us and move early. If you are reading my blog you are probably out of high school and college. The life you want is the body you are willing to work for.

Y'all have a fit, healthy, movement filled weekend!

Continuing to Heed My Body's Advice

Chris and I were going to do a 15K this morning. I had grand plans to test-drive a nutrition strategy for my next half in two-weeks. 

We went out last night to celebrate my re-certification in ISSA and basically some other milestones. I've been feeling pretty good this week and think I can see myself making lots of forward progress getting my "groove" back.

It was a lot of fun, we danced some, had a little wine, I ate sensible, and we were home by 10:45. Note: we go to a Boomer and above type bar with dancing. You can have a full night and be home early. Score!

We got up this morning, dressed, ate breakfast, and headed to the race. We even walked to registration. The whole time my knees were a tad achy, nothing major, I was tired, and I just kept thinking am I really ready to do this? I mean, I had worked out this week, had my DOR on Thursday, busted butt in working (like too many hours to put on here or you will think I'm a nutcase), and just deep down felt like this race would make the rest of the day worthless.

I looked at Chris and said I just wasn't in it but if he was into it I could muster it up for the team. He said he didn't care...it's COLD! We laughed, turned around, and decided to hit the Y, workout, and then go get groceries for the week.

It was such a great day and so nice not feel guilty for canning something I had "planned." In the past I would push. Today I just thought who the hell cares if I do this race? Is this race going to change how anyone's day goes? No. The only person it effected was Chris and he was COLD and so was I. Cold running on a tired body is not a good time and I do these events to have a good time. Sometimes it's about beating myself but that's fun! If I can't find the fun what's the point?

We went to the Y. I ran for 30 minutes and worked a LITTLE on speed meaning I just ran faster than an easy run for 15 minutes because I felt like it. Chris wanted to do a long run so he did 1:15 on the treadmill while I finished my workout with some upper body circuits and ab work. I keep workouts in my phone for JUST THESE REASONS! I always have something I've written I can pull out and use.

Then we headed to Whole Foods and Kroger to get food. It was nice and we decided today we would just eat unconventional but healthy stuff. It felt great! I had some veggie sushi that I never do, Honeycrisps are IN so I bought I know 20 of them because I eat about 3 apples a day, and I bought an assortment of prepared vegetable and grain salads and baked tofu. 

Tomorrow I'm walking with my friend early then cleaning and prepping all that glorious food. This is our menu for the week (dinners are what we all eat and lunch is me and Chris - Logan takes a variety of things).

Preworkout - apple
B - oats and egg whites with one egg
S - Shakeology made with water and ice, pumpkin seeds
L - homemade bean chili over spag squash (I like volume)
S -  almond butter rice cake and apple
D -  bison mexican stir fry with herbed gluten free cous cous OR skinny chicken dumplings (made with GF oat flour), with a salad (baby carrots, cukes, broc, spinach) OR Boca burger on Ezekial Bread (could use GF too we have it), baked sweet potato fries, and cucumber slices
S - Shakeology same as snack and another apple

I also have some yogurts, bananas, popcorn and such in case I'm extra hungry. 

We're starting our Beachbody 90-day Challenge on Phit-n-Phat.com and here's my plan for the week first week. I have a bunch of PNP ladies coming in for Phat Camp this weekend so it's going to be an awesome week and I'm excited! I'm putting the videos in as I can for two weeks since I'm travelling and doing big events. Then I'll be on a regular schedule.

Mon: CEX Burn 1 (havent done yet and want to try)/I've got Abs

Tue: Tempo Run 5 miles

Wed: CEX Burn 3/2-3 miles/Extreme Abs

Thu: Off

Fri: First night of camp (cardio night - bodyweight routine)

Sat: Camp (sprints, two more workouts)

Sun: Camp (cardio, 2 more workouts)

Long post but that's the plan. I'll take off Monday for sure to catch on PNP and hit that grocery store!

It's the Weekend and Are You Ready?

I ask my private clients and site members this ALL THE TIME. Weekends can make or break your progress. Several reasons...

Some people like a "free day" because they want to live "normal" one day a week.
I think this is the kiss of death for your lifestyle. One, why is it normal that you eat a bunch of junk all day once a week and then be depressed and bloated on Sunday? Really? The normal people do that?

No. They might eat a few extras but they also don't clean their plate, keep stuffing because they know it will be a long time before they have freedom again, and worry how they are going to feel on Sunday. 

Almost every woman I know who has free day mentality also has gained weight, is frustrated they have to work harder than everyone else, and has feelings of deprivation most of the time. 

Go into the weekend thinking they will make good choices but no plan on how to get there.
I think the weekends should be a little more relaxed for most of us. It teaches you how to make good decisions. But it can't be learned without some structure!

Know where you are going. Do you need to bring some snacks so you aren't starving? Think about what you want at those restaurants; what you want to be healthy and if you want a tad extra.

Exercise wise the weekend is a good time to make up for missed workouts or have longer ones you don't get in the week. It's also a nice time to schedule walks with family and friends. Exercise doesn't always have to leave you in a puddle. It can be a good hour with a good friend!

No food in the house..you RAN OUT!
This used to be me. I would eat up everything by Friday night and have nothing on Saturday then prep and re-load Sunday. Saturday's were spent stressed out trying to stay on a plan while scrambling up whatever I could find. This sort of leads to the "free day" lady if you aren't careful!

 

This is my weekend plan and I thought I would share for accountability and to help you see how I tackle things.

I'll pick Logan up from school today and we'll hit the store and get the oil changed on the way home. Most of the time I go on Thursday to get food for the weekend but this week I had a walk with a good friend scheduled and needed my girl time. Our only plans tonight are Target and Ghost Hunters in bed with Logan!

I love on the weekends to keep it easy with food. Tonight is breakfast for dinner. Eggs, toast, oats for me, and fruit. We have a bit of fruit left that needs to be eaten. Sometimes I toss in nuts and yogurt but you get the drift. 

Tomorrow we are doing a family fun run. Breakfast is our usual (oats and eggs for me, oats and fruit for Logan, Shakeology for Daddy), then we do our family race, Shakeology in the car for me and the boys will just do fruit for snack, drop Logan off at my mom's and then Chris and I head out of town to do the Warrior Dash.

The Warrior Dash is a 5K with obstacles and a mud pit at the finish. I'll pack a cooler with a pre-microwaved WW pizza and baby carrots, an apple, and a protein bar. Chris will want Subway on the way out so I'll get that for him and pick me up a 6in. for the ride back to town. When we get back to Nashville it will be late (10pm) so we'll probably head to Ruby Tuesday and eat. I love the spag squash marinara (250 calories), a big salad (loads of veggies, egg, and do indulge in broc salad but no cheese or dressing for me), and WINE. It's date night although abbreviated.

Sunday we'll get Logan after I hit the store and I'll start prepping our food for the week. We typically go to Ruby Tuesday again with Logan as our family date. This week, since he has another try at the Cross Country meet, we'll definitely go. I get the same thing I do on date night but no wine. No exercise on Sunday for me since I clean, do XC, cook, etc. It's my take care of family business day. I'll have my usual breakfast, Shakeology with fruit for lunch before XC, some pumpkin seeds after the meet, then we head to RT for dinner. I'll have another shake before bed, too.

So you can see I keep moving on the weekends, have a plan but a loose one, know where I'm going, what I need to pack up so I'm not scrambling, and you bet I'll plug it all into Loseit! Oh, and I carry a gallon of Xtend with me everywhere I go so I'm not behind on my water. 

Hope this helps! And, if I break from plan I just think, "Is this a good choice?" If I can say it's not perfect but it will work then great! It's not about being perfect to make a lifestyle work. It's about having a lifestyle that can do to make you perfectly happy!

Weekend or Weakend?

My friend and orignial PNP crew member sent this to me first thing this morning. She read it from a Dairy Queen sign and make it PNP!

"Seven days without PNP makes one weak."

It was so appropriate for today's topic: turning your WEAKend into a WEEKend.

I shot a little video explaining some curious coincidences and ideas I have on changing the pitfalls into successes.  

 

I INVITE all of you to share your successes OR tell me what your biggest pitfall is and what you can do to change it. I'm always here to help.

I've also included after the video a copy of a past blog I wrote about dieting. I hope it inspires you to dig a little deeper and be the woman you want to be.

 

www.phit-n-phat.com

 

Defining Your Diet Success - Oct. 7, 2007

Chris Rock did a comedy special years ago where he was joking on men who brag…

“I takes care of my kids.”

“I pay my child support.”

“I ain’t ever been to jail.”

He said in a way only Chris Rock can say, “What? You are bragging about the things you are SUPPOSED TO DO!?!” “You are SUPPOSED TO take care of your kids, you aren’t supposed to go to jail…” It was hilarious but it also rings true in the diet world.

There is a common theme I’ve noticed through my reading of journals and answering questions daily on the Weight Watcher’s Fitness Getting Started board. People tend to celebrate the 90% of the stuff they turn down that is tempting and minimize the 10% they do eat.

“I didn’t touch the chips, dips, soda, wings, and hamburgers…(sheepishly) but I had a couple of cookies.”

“I didn’t have the pizza, cookies, and snacks…but I had a sliver of birthday cake.”

I’m not trying to be a food nazi here, and I am not knocking anyone for making lots of good choices. What I am saying is that you don’t get a medal for turning down foods that make you fat when you do in fact indulge in an unplanned bite. That’s what changing your lifestyle is all about. Learning to control those impulsive bites and behaviors that lead you to your current state of fitness.

My deal is that you get a splurge meal each week or you get a treat each day built into your points or calories. If your nibbles were planned…good for you and brag all you want because you are making big changes in lifestyle. But, if you find yourself patting yourself on the back for not consuming the whole cake but only part of it, well, just make sure it is well deserved and that you aren’t just fooling yourself.

Most people who have a tough time losing fat are the people who lose their calories in the details. They workout hard, make good choices “most of the time”, and still can’t get the scale to budge. If this stuff rings true, think honestly about what success really is. It only takes a mere 200 calories a day of unplanned bites or oops moments to throw you into maintenace living.

Losing fat isn’t easy. It’s hard work! It takes determination, saying no to things you like, busting your rump (if you aren’t busting your rump…let me show you how with my training programs ), and living unlike your friends and family. Face it, if it was easy everyone would be hot!

Today, look at yourself honestly and decide if you are truly doing all you can or if you are just telling yourself you are doing all you can.

Ya’ll get out there and make this an active and healthy day!

__________________

Workout Journal: Today is a run only and an easy one. My quads are pretty fried from yesterday’s leg workout so a light run should make them feel better. No lifting today.

Food Journal:
B – Oatmeal with Fage and Peanut Butter
S – Cantaloupe and Cheese Stick
L – SBD Pizza and green salad
S – SBD Protein Bar (I’ll be getting my hair done all afternoon…it’s a lot of work)
D – Ground Turkey and Marinara Pasta with green salad
S – Fage