Progress Is Progress, No Matter The Speed

In today’s fast-paced world, everything seems like it’s moving at warp speed. You can connect with people halfway across the world in the blink of a Facetime, you can order your Starbucks ahead of time, and don’t even get me started on Twitter. Many people think that weight loss or muscle gain should be as fast as everything else in 2018 and so they turn to quick fix diets and crazy workout plans to try to “lose 10 pounds in 10 days” or “get a six pack in 30 days.” Furthermore, they get discouraged when those crazy results don’t come true in the insane timeframe allotted. But one major rule of body transformation is progress is progress, no matter the speed

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Now, what does that mean? That means that, no matter how fast or how hard you’re working to achieve your body goals, it’s progress no matter what and, frankly, that’s all that matters. Whether you’re losing a pound a week or a pound a month, you’re still losing weight. Your abs will come in slowly, possibly even one ab at a time, but that doesn’t mean that they’re not there— it just means that they’re taking a little longer to develop, AND THAT’S FINE!! Nothing in life ever comes easy and your body will move at whatever pace it wants. You just need to be okay with that.

Now, let me take a moment to debunk some of the quick fix schemes. First of all, it is physically impossible to grow a six pack, develop abs, or build your booty in a month’s time. There is no exercise, no diet, no drug that can make that happen. Any sort of muscle development takes months of regular exercise to improve. Will it be hard work? Yes. Will you stumble sometimes and have to pick yourself up again? Yes. Will it be worth it? Yes. So don’t give up just because you don’t have a Kardashian behind by day 30. Just keep trucking along and it will come to you.

Now, let’s debunk the crazy diets. Sure, eating little to no calories will result in fast weight loss. Hey, you might even get compliments from your friends. But you will be insanely miserable eating only 12 almonds a day, you will be devoiding your body of nutrients, and you will be creating an unhealthy lifestyle for yourself. Those crazy diets are not sustainable, not proactive, and most importantly, not healthy for you. It’s better to stay the course and aim for small lifestyle changes that will result in a slow but steady weight loss.

So what’s the moral of the story? Stay the course. No matter how fast you move, no matter how many mistakes you make, as long as you’re moving, you’re doing great. Progress is progress no matter the speed!

Prioritize Your Health

Everyone always sees working out as a chore, dieting as a cramp to your style, and health and wellness as a passing trend. And yes, we at Anthrophysique Coaching do concede that watching TV can SOMETIMES (just sometimes) be more fun than strapping on your sneakers, stepping on the treadmill, and running a couple miles. But, if you think about it, what’s going to add the most to your life– a couple of episodes of television or a couple of miles on the treadmill?

That’s why it’s important to prioritize your health above everything else in your life. A clean bill of health helps you wake up rested in the morning. A strong body helps you line dance well into old age. A sharp mind helps you beat the Jeopardy contestants in your living room and a strong heart helps carry you through some of the toughest moments of your life. A couple episodes of Friends will help with none of those things.

Here’s our challenge for you this week. Schedule your workouts like work meetings. You wouldn’t just cancel a work meeting the night before, would you? No, you would honor your commitment. So that’s what you have to do– honor your commitment to yourself and to your health. Treat your body like a Mercedes. You wouldn’t fill a nice, sleek car with poor gasoline, right? Your body deserves that same kind of treatment. Fill your body with clean, healthy foods that make you feel good.

If you need help honoring your commitments, we at Anthrophysique Coaching are here to help. We will help you honor your commitment to our long-term health and we will make sure priorities are in line with personal success. Also, we’re crazy people that are passionate about health and we love helping others prioritize their wellness. Contact us for coaching plans. We can’t wait to help you reach your goals!

You Never Regret A Workout

This morning, I woke up with a humdinger of a cold. Puffy eyes, scratchy throat, stuffy nose, the works. I looked and felt like death warmed over and ran through an entire tissue box in the span of about ten minutes. Is there anything more annoying than the start of a cold? I think not.

In the nights prior, I had scheduled a workout for that morning. It was supposed to be my longest run to date and I had been working towards this distance for about two months now. Running is definitely not my forte, but I had started to develop a “like” for it and was actually making headway on my long distance goals. I must make a note here: though I am talking about running, I am certainly not the coach to go to for running advice; please see Justin for all your track needs 🙂

Unfortunately, this cold had blocked any possibility of me feeling my hair in the breeze this morning. There was no way that I could make it five minutes on my run without stopping to blow my nose. It basically gave me every excuse to forgo any sort of exercise, adjust my alarm, and grab at least an hour more of sleep. I was achy, sickly, and just all around gross and no part of me wanted to exercise.

But as I started to readjust my eye mask I remembered an old saying that always pops into my head in these types of situations; you never regret a workout. And it’s true, isn’t it? Barring any sort of physical injury, no one ever finishes a workout and says, “What a waste of time.” Because working out isn’t a waste of time. It’s a positive step in every facet of your life. It improves your mind, body, and soul and it always starts or ends your days right. While the minutes leading up to a workout can be filled with dread, the moments after a workout always bring a sense of accomplishment and those lovely exercise endorphins that we all love and treasure.

That saying, “You never regret a workout,” prevented me from going back to bed. It helped me lace up my sneakers, blow my nose about four million times, and head to the gym. Did I do a hard work out? Not at all. I lightly jogged on the elliptical for about 30 minutes (don’t worry, I wiped it down with disinfectant afterward). While it wasn’t the most taxing workout, it was physical activity and I felt great afterward. It didn’t magically eliminate my cold but it did give me a happy feeling that stayed with me for the rest of the day and for that I’m grateful.

So just remember, in those times of doubt, those times when every part of your body is telling you to just skip the gym and stay home, I want you to focus on the accomplishment you will feel after you complete your exercise, the euphoria that comes with crossing something off your to-do list. Everyone, say it with me: YOU NEVER REGRET A WORKOUT!

Why Online Personal Training Is Simply The Best

When it comes to physical appearance goals, whether it’s to lose weight, gain weight, grow muscle, lean out, etc, we all know that there are two main facets that we have to monitor to reach our target; food and exercise. In the “olden days,” (i.e. the days before we were all walking around with tiny computers attached to our hands) people turned to books and dietitians for advice about food and visited personal trainers for exercise guidance. But here we are in 2018, where everything, even meditation, can be done online.

So why are we still looking to the “olden day” tools to help us get to our goals?

This is where online coaching/personal training comes in. Continue reading “Why Online Personal Training Is Simply The Best”

Quick Fix Weight Loss Doesn’t Exist

quick fix abs

Nowadays we are obsessed with instant gratification.

We have the world wide web at our fingertips, we have drones delivering our products within hours of ordering and we freak out if texts aren’t returned within a matter minutes. There’s even a product that cools down pizza so that we don’t burn the roof of our mouths when we take an immediate bite (replacing the annoying task of waiting five minutes for the pizza to cool down).

So, it makes sense that we expect an instantaneous result from our weight loss attempts. Right?

Wrong!

Unfortunately, the human body has not and never will catch up to the technologies of 2016. It’s still stuck in olden days, when long-term health and wellness beat out “a better body in weeks.”

Our bodies are not set for today’s pace.

They move slowly but they get the job done—ya know, the job of keeping us alive. And they do not react when well told to do otherwise.

The fitness and diet industry knows that but they’re not interested in following the laws of our bodies—they’re interested in making money. So, playing on our obsession with quick fixes, they push quick fixes and timed solutions, aimed at giving us our best body in a matter of months, weeks, sometimes minutes! Recognize the following marketing schemes?

“5 minute abs!”
“30 days to bikini body!”
“Meal replacement shakes — lose weight in a week!”
“Take this pill and watch the pounds shed off!”

And so on, and so on.

It takes nine months to cook us, seven years for us to get our adult teeth and 12+ years for us to reach puberty. Why do we think that we can completely change our bodies in a week?

quick fix abs

Now, I’m not saying that it takes 12 months to lose 5 pounds. But, I do know that it is physically impossible to develop visible core musculature with a five minute workout. And deep down, you do too.

Not only are these products misguiding and incorrect, they can also be very harmful to your body. Many of these products are loaded with harmful chemicals that affect your metabolism and, frankly, are cheaply made. Most meal replacement and conventional meal plan programs advocate low daily calorie counts – and a VLCD (very low calorie diet) is perhaps the worst way to lose weight.

Not only are they unrealistic (do you really think that you can survive on 1000 calories a day for the rest of your life? Really?) but they are severely damaging to your metabolism. The lower your daily calories dip, the slower your metabolism becomes. And, since your metabolism regulates your body all chemical reactions within your body, a slow metabolism is not only damaging to your weight loss efforts, it is damaging to your body in general. Take it from someone who actually was on a VLCD, it is not a road you want to go down!

Now you’re asking “why would the fitness and diet industry to this to us?”

The answer is actually in your question—it is an industry. As in, the goal of these businesses is not to look out for your health and well being but to make money. The fitness and diet industry makes $20 billion dollars a year. $108 million Americans are on diets every year and they are typically on their fourth or fifth attempt. These businesses make money when you buy their products for the first time—they make more money when you continue to buy their products after your second, fifth, eighth failed attempt at weight loss. They are actually counting on your failure because that is where their cash flow comes from.

So, how do you actually lose weight?

Well, first of all, know that it takes time – There is no such thing as a quick fix.

Unless you want to live on meal replacement bars for the rest of your life, you need to make a lifestyle change, develop habits that will stick with you for the rest of your life.

Habits like:

  • going to gym 3 days a week,
  • taking the stairs instead of the elevator,
  • aiming for 4-6 servings of veggies and fruit a day,
  • mindfully eating your meals

If you want to feel more in control, you can be more vigilant about your weight loss by tracking your calorie count (though it should never dip below 1300) and lifting weights. All of these habits will lead to a permanent, positive change in your body.

Now, it will take time—but wouldn’t you rather have a long, successful weight loss journey than five failed attempts at a quick fix?

So, my fellow dieters, let’s leave the quick fixes at the door. Throw out your meal replacement bars and shakes and laugh in the face of magazines that promise you a beach-bod in 30 days.

Instead, try to enjoy the slow but successful road to weight loss. Because, as the old saying goes, good things come to those who wait!

Allie

Attention All Cardio Bunnies: Lifting Weights Rocks

Weight Lifting Jedi Level

Let’s talk through my least favorite “I don’t want to lift heavy weights” statements, shall we?

“I hate protein shakes”
“I don’t sweat when I lift weights, I’m def not burning calories”
“Lifting weights is only for big guys”
“I’m too weak!”

and, my ultimate favorite…

“I don’t want to get bulky!”

All of these statements are not only excuses, they are also 100% wrong. And the funny thing is…

I used to say all of them!! Continue reading “Attention All Cardio Bunnies: Lifting Weights Rocks”

From fitness newbie to loving exercise. Yes, it can happen!

Fitness Newbie

It’s 1999. Y2K was fast approaching, Haley Joel Osmet was seeing dead people and I was a pudgy 10 year old hating her life in PE. It was the day of the Presidential Fitness Test and I was shaking in my Skechers. Based on my recess activity, I already knew that I wasn’t athletic and I was positive I was going to fail.

The mile run was where I started to lose it.

I began to hyperventilate, paralyzed with fear that I wouldn’t be able to complete the long distance. In the end I (miraculously) did and later I scoffed at my 15 minute run time. “I’m just not athletic” I said, munching on my dunkaroos, “I hate sports and I hate exercising. I’m just never gonna be good at it, ya know?”

Fast forward to high school. I’d traded my Skechers for Uggs and I’d successfully gotten out of every physically demanding thing (other than dance classes) that was thrown at me thus far. I’d conveniently been sick for every trying day of PE in middle school. I’d even persuaded my doctor to suggest that I had “exercise-induced asthma” to get me out of running in my cheerleading practices. So, when my best friend suggested that we go to the gym after school, I almost dropped my Nokia brick phone.

Workout? By choice? Me? Was she joking? I laughed it off, pretended there was a Gilmore Girls marathon on ABC and slowly slinked away. There was NO way I was going to workout for pleasure! Continue reading “From fitness newbie to loving exercise. Yes, it can happen!”

How I Overcame 10 Years of Yo-Yo Dieting

Diary of a former yo-yo dieter

If you’re a fan of musical theater (like I am) you have inevitably heard these famous lyrics:

“525,600 minutes. How do you measure, measure a year?”

Well, I can actually measure the last 10 years—in diets.

Diary of a former yo-yo dieter

2004 to 2014 was my era of yo-yo dieting. Here’s how it looked: South Beach, Nutrisystem, Atkins, Rice Diet, Weight Watchers, Dukan Diet, Low-Carb diet, Fast Diet, Very-Low-Calorie-Diet. In processed food, in hunger, in no-calorie sweetness, in bathroom scales.

Can I measure those 10 years in exercise?

I sure can—it looks like a million hours on an elliptical machine. I didn’t see exercise as anything other than a weight loss tactic. Those hours on the elliptical were purely to burn calories, to get myself skinny and to work off the “mistakes” I’d made the day before.

Exercising was just another way to get to my goal weight and, more often than not, a punishment for my indulgences throughout the week.

What was the end result of those 10 years of quick fix diets, hours of listless cardio and calorie counting?

A severely damaged metabolism, little to no muscle and a horrible relationship with food. I was always either dieting or binge-ing, all while resenting the gym and hating my body.

I’d also spent way too much money on crash diet books, diet products, diet programs and exercise tapes that promised me “a new hot bod in 10 minutes.”

My body was in starvation mode, I was putting on weight like crazy and I continued to lower my calorie count.

I remember the day that everything clicked into place. I’d been exercising twice a day for the past month, all on 800 calories a day. I stepped on the scale and…I’d gained a pound!

I had trained my body to survive on way too little calories and it was beginning to store any and all extra calories as fat. And, with no other energy, my body had been eating away at my muscle for extra fuel. Essentially, I had completely wrecked my metabolism.

That’s when I decided to stop. Stop dieting, stop feeding into the industry diet craze and stop hating my body. I threw away my scale and all the “skinny” clothes that served as an extra marker of weight gain or loss.

I vowed to rebuild my body and to never diet again. I was no longer focusing on weight loss—I was focusing on strength.

I started to research weight lifting methods and exercises. I began to lift weights at my gym, starting out very small (like 2 pound dumbbells small…sometimes no weights at all! Air is resistance too!).

Muscles need fuel to grow and I began to eat more before and after my workouts.

Eventually, I realized my eating habits had completely shifted. I was no longer starving myself for weight loss—I was feeding my strength.

yo-yo diet gone wrong

Now, was I completely able to break my old eating habits? Not entirely. They definitely come back from time to time. I still have a voice in my telling me that I’m not skinny enough, not pretty enough, not worth the plate of food in front of me.

My body image still isn’t fantastic and I know that I need to work on that.

But am I strong? Hell yeah! I love walking into a gym and lifting heavy. I love the newly visible muscles on my legs and thighs – and I love the fact that now, after years of starvation and binging, I don’t see food as an obstacle to weight loss, but as a necessary supplement to my fit lifestyle.

Now, I’m not saying that weight lifting is for everyone. Weight lifting changed my behavior and moved me out of a decade of yo-yo dieting but everyone has their own journey.

A good friend of mine found salvation in Zumba. He never enjoyed exercise until he walked into a Zumba class.

Suddenly, he was having a blast and getting fit in the process. And, in order to better his Zumba technique, he began to slowly tweak his food habits. Now, he’s 80 pounds lighter and a Zumba instructor!

Basically, I’m saying that the cycle of being stuck in a yo-yo diet cycle may seem endless but it’s not.

It can be broken and you can develop a healthy relationship with food and exercise. If you move your goals away from weight loss and the industry trend of “quick-fix diets” and instead focus on health and personal fulfillment, you can develop lasting habits that will end the pattern of weight gain and diets.

Look to mend your relationship with food and exercise in a new, exciting way. Find a mode of exercise that humors you, take a cooking class and fall in love with whole, yummy, unprocessed food. Find a gym buddy, commit to a bootcamp or simply give yourself a break.

Everyone has the potential to change and grow.

Will it be easy? Hell no. Will your body and mind thank you? Absolutely. And that’s all that matters.

“No day but today!”

Sorry, I just wanted to end on a lyric from Rent. 🙂

Allie