I started a YouTube channel for vlogging, fitness and beauty. I’m documenting my journey back to fit after having my baby Jaylee in October. It hasn’t been easy, I feel you momma’s!
Most fitness/ weight loss coaches or trainers are going to tell you to stay away from XYZ. Don’t eat that ice cream, chocolate, cereal, peanut butter, waffles, whatever because you’ll stay fat. But that’s not how I roll, nor is that what I recommend.
Everyone who says they want to lose weight, and have a significant amount to lose, almost always jump to some drastic diet so they can quickly lose the weight and be skinny. Well the body, and life in general, don’t work that way. I can almost guarantee that if you go from junk food junkie to no carbs, no sugar, no anything you’re used to eating, you’ll quit within a few weeks or months and then end up going back to the food junkie you were because losing weight is “too hard”.
And I agree, if you do it that way then it is hard! Completely cutting out anything you ever wanted and enjoyed is no way to live, even to get healthy or thin. Take it from someone who’s done all that, its NOT the way to go.
Also take it from someone who changed their eating habits for a lifetime, lost 50lbs got healthy, strong and fit, that THAT is the way to go. I still eat chocolate, and cookies, and my favorite cereals. On a daily basis? No but I don’t crave all that daily either. But I will admit I pretty much eat a small piece or two of dark chocolate everyday and I’m still losing the 40lbs of baby weight I gained. Is all the weight I gained just falling off my body? No, but it’s still coming off and I’m getting strong again and toning up and feeling energized, and I still had cheesecake, and candy and goodies on Christmas and Christmas eve. And NO I didn’t punish myself for it either. I didn’t feel guilty, it felt great actually.
You think I’m selling you some BS but I ain’t about that.
See, I think you should give into cravings, not the kind that say you should eat an entire bag of Doritos or cake on the daily or donuts every morning for breakfast. Those aren’t cravings those are BAD habits. No, I’m talking like if your with friends and everyone’s getting dessert have a couple bites! If it’s a holiday eat a piece of pie, and then get back to eating healthy and for your goals the next meal or day. And one piece of cake doesn’t “ruin” your diet and give you an excuse to chow down from then on. (I’ve used that excuse.)
One thing I’m going to say is, get some patients for the LOVE!
Seriously, it’s like if you aren’t at your goal weight in 30 days and you want to quit, you’re being absolutely ridiculous. (This used to be me so I can say it.)
I’ve given myself 6 months to get back into shape. 6 months to lose 40lbs of baby weight. Not a month or even three. A HALF year! Why? Because it takes time to do it in a healthy SUSTAINABLE way. Sure, I could do something drastic and probably lose it faster but I don’t want to and it wouldn’t last.
So give into that craving for a piece of chocolate.
Have a waffle for breakfast once in a while. Or better yet, make a whole wheat protein waffle, top it with some Simply Fruit jam instead of butter and syrup and eat it every day. Losing weight, getting lean and healthy doesn’t have to be hard. It is what you make it.
It is what you think. If you think it’s hard, it will be. If you decide that you love eating healthy, then you will. If you think it’s what you want, then it’s what you want. Mindset is EVERYTHING.
And honestly the second, and I mean the SECOND you tell yourself you CANT have something, you want it. I don’t know why, it’s the human condition, but once you cut yourself off from food you love, you’ll crave it mentally and eventually binge eat it. Wouldn’t it be better to just eat it when you REALLY do want it? Feel the difference between “I CAN’T have that” to “I DON’T want that”, and seriously, learn to know the difference between really wanting something and boredom eating.
Boredom eating is a killer! Get control of it. I really know and believe that it’s a mental battle. You are what you think about. Also the less you eat junk, the less you crave it. Keep that in mind.
As someone who hates counting and tracking calories and macros I want to tell you that intuitive eating is the way to go, but I might be steering you in the wrong direction if I told you that. Intuitive eating is what has gotten you heavier than you want to be in the first place because you eat when you feel like it so here are the stipulations.
See, real intuitive eating is eating when you’re hungry and stopping when you’re full. No boredom eating or snacking or eating because something sounds good. Eating only when hungry sounds simple, and it is! It’s pretty much what I preach about in my book but here’s the thing. This only works if the majority of your foods are coming from a mostly unprocessed, whole foods diet. Mainly because these foods are low in calories yet filling with no added sugars, sodium or fat.
But if I said yes, just eat when you’re hungry, stop when you’re full and you kept eating a diet of mostly unhealthy foods, you probably wouldn’t see any results. Most people who are overweight, over eat. But sometimes your don’t think you’re overeating, but your consuming too many calories and may still be hungry at the end of the day.
So if you want to eat an 80-90% healthy, whole food diet, like lean meats, veggies, fruits, whole grains like brown rice, and other raw foods then intuitive eating is the way to go as long as you eat enough protein and follow a few simple rules, like protein at every meal, only eat when hungry and stop before you’re too full. You’ll be healthier, get leaner and you won’t have to worry about tracking for the most part.
Now if you still want to eat bread, pizza, boxed foods and other things one wouldn’t consider too healthy you’re going to have to track everything and you’ll probably end up being hungry if you don’t go over your calories. I wrote an article about how to track macros HERE
If you’re just starting on a fatloss/weight loss journey or like me starting on it a second time after having a baby then I recommend tracking your food AND eating a mostly whole foods diet. You need to know where you should be because your intuition or what you think is your intuition could be off from over eating for a long time. You could be eating too much and not know it.
I know tracking is annoying but I recommend doing it for at least a month. Then you can get an idea of how much you should be eating. Again, read my blog post about Tracking Macros (carbs|fats|protein) HERE
I’m definitly not the girl you’ll see at the gym jogging on the treadmill for a half hour. I hate the monotony of it. Sure, I’ll run a quick mile but much more than that and my brain can’t handle it! It’s not that I hate cardio, it’s that I get bored on a cardio machine and I just think; Why am I doing this? … I can’t breathe… just hit the stop button… okay, I’m done…
And I KNOW that I’m can’t be the only one so here is a great cardio/body toning working for you that you could do anywhere! No equipment necessary.
Do each exercise for 1 minute rest 30 seconds or so move onto the next until all 4 are complete. Rest 2 minutes and then repeat 3 times!
If you want awesome, toned legs, you need these moves in your routine. I work my legs/booty 2/3 times a week. I’m trying to grow my booty, tone my legs and lose fat right now. It takes heavy lifting and protein to gain muscle and lose fat. And in case you were wondering, you have to have grown muscle to be “toned”. You see this muscle when you have a low enough body fat percentage. Which is where diet is key, but we’ll get into that on another post. (Or you could download my free Bombshell Body week which has a grocery list and meal guide along with exercises. Sign up HERE for that)
Each exercise you want to add weight. I use the bar for most of the exercises except the wide squat where I use a dumbbell. I also add weight to the bar but for the photo’s it was easier to get a good shot with no weight while doing squats a lunges.
Do a warm up set with the back lunges for 20 reps.
Then with each exercise after do 8-11 reps repeat for 3 sets, BUT make sure that each of these are a challenge! I can’t stress enough how important it is that you should be wore out by the end of this workout. You should STRUGGLE to get to 11. and I’m talking legs shaking, face red, breathing hard last rep!
If you feel like you could do 5 or even 10 more reps then it’s not hard enough and you need to add more weight. No, you wont get bulky from doing this. Adding weight is how you gain muscle. Trust me, if you don’t do this, you’ll stay looking the same for years. ( This happened to me). I just lifted for a number and lifted the same weight each week and then wondered why I always looked the same.
Do as wise Janie says and start adding weight, get your diet on point (lots of protein less junk) and you’ll progress quickly.
To automatically download and learn more about the free week of the Bombshell Body plan go here >>>>http://thebombshellinitiative.com/bombshell-body-freebie-2/
Just put your email below