Emily Miner

[Eighteen Days of Blogging: Day 7]

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Do you ever ‘should‘ yourself, frantically ISO any/every excuse to get out of your workout, be it at home or at the gym (e.g. “I should be at working out right now, but [insert excuse of choice, here])?” *raises hand* Believe it or not, I’ve been ‘there,’ too, and guarantee that it’s only a matter of time before it happens again (because, real life).

And while these days are infrequent because I listen to my body and rest when I need it, physically and/or mentally, they still happen. It’s only human. But some days, it’s not a matter of needing a break; it’s merely a matter of procrastinating my workout over other tasks that, in that moment, are seemingly more important. For whatever reason.

So imma bout to let you in on my lil’ secret that may help you the next time you’re dreading a workout or avoiding the gym like the plaque. Throw on some appropriate activewear, get your mind right and get yourself to your workout space – be it the gym, your CrossFit box or your home gym space. For me, that’s currently my apartment gym (dumbbells and cardio equipment only #keepitsimple). Changing into appropriate attire can itself propel you to action – if you’re comfy AF lounging in your PJs, dressed to the nines (not that I know what that’s like #TeamYogaPants #always) or feeling stuffed into your jeans, you’re much less likely to get moving).

So, now that you look the part #fakeittilyoumakeit and have chosen to strategically position yourself in an environment conducive to your success, do what I do and practice The 10-Minute Rule: do something for just ten minutes. Don’t worry about doing the best exercise for fat loss, a ripped physique or to burn off last night’s more indulgent than usual meal. I don’t do food guilt, and I don’t want you to either. It’s just food. It’s only eating. And fortunately, something we *get to* practice every.single.day. I digress. Back to your ‘something’ of choice. Do what you love. Lift heavy, sprint fast, do bodyweight exercises, a quickie tabata, yoga flow, stretch, foam roll, hop on your favorite cardio machine, jump rope or, if you love nothing, do the easiest thing: walk.

Why do I love this approach? Because something always beats nothing. Ten minutes of movement could be all it takes to get you going, feeling good; it could be the catalyst for more.  And even if something doesn’t lead to anything more, at least you’ve done something, which keeps you in the habit of, well, doing something lol. Because how easy is it for one day [off from exercise, or tight, not perfect nutrition for that matter] to turn into two into ten into ‘Ahhhh! It’s been 3, 6, 9, 12 months or more of… nada.’ Yep! Been ‘there,’ too. Action begets more action leads to progress leads to success. The more action you take, the more likely you are to keep taking action. 

Don’t forget: Early success is important. Be realistic with the goals you set for yourself. If you start with what you think you’re most likely to do (e.g. 10 minutes) versus what you think you should be doing by someone else’s standards (e.g. 60 mins., 5x/week) #doyou , you’re more likely to do it. In time and with consistent practice, you may be more likely to try those things that were, at one point, more difficult. They become easier because you’ve earned it.

*Bottom line: Small wins add up to be really big wins. Every step, be it forward, lateral or reverse, is still a step. Just keep stepping and never, ever give up.

Next time you’re not feeling your 20-, 30- or dare I say 60-minute sweat sesh, give my 10-Minute Rule a try. Let me know how it goes on my Facebook page, or snap a pic and tag me on Instagram (@emilynminer) in a post-10-minute selfie!

[Eighteen Days of Blogging] Day 3

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Hiyo! Quickie post for you tonight (workout below!) on what is a cold, rainy Wednesday here in PA. Seeing as it basically already feels like winter and we’re only a mere week into November, I know I’m in for it. Hibernation-mode starting now. See you in April. Byyyyyye. #kiddingbutnot

Anyways, I wanted to take the opportunity tonight to give you a lil’ sneak peak into *some* of what goes down in the coaching club. This week, I thought I’d highlight this month’s workouts, which are all short and sweet, er I mean sweaty! Because I know that this month marks the beginning of what is a crazy time of year for a lot of people, myself included, and I certainly don’t want for eating and exercise to become an additional stress through it all. Instead, we’re aiming for the minimum effective dose to still feel, and yes, look good while embracing a moderation mindset around food and training. We’ll pick back up again with more athletic-type workouts come January 1, but these next two months our primary focus is to maintain and stay sane, not gain or go insane with lofty physique goals at one of the most difficult times of the year for ‘that.’

We practice Metabolic Effect’s rest-based training principles (push hard, then rest until you can push hard again) and aim for the Bs and Hs (Breathless, Burning, Heat and Heavy) in all of our workouts, keeping it simple, but highly effective always. Our short, but totally kicka** workouts can be done anywhere and require only a set of dumbbells (mat and bench, or chair, optional, but recommended).

This month, our M/W/F workouts are heavier and slower; Tu/Th lighter (even bodyweight!) and faster (e.g. HIIT cardio, then a quickie AMRAP or something similar i.e. X rounds, for time); and round it out with a lil’ conditioning a la #SprintSaturday, which need not necessarily mean running #doyou.

Some of the gals stick to the workout calendar to a T, others pick and choose and some aren’t doing the workouts at all. Instead, this subset of the group has chosen to shift their focus (i.e. time and energy), which is finite, onto tightening their nutrition, managing their stress productively, prioritizing quality and enough sleep and/or starting a biz?! The workouts aren’t going anywhere, and will be there waiting for them when they’re ready, whenever that time comes. It’s all good. Because in fitness and in life, there’s no right or wrong way, only your way. And if it works for you, it works. Remember, the ‘perfect’ plan that you cannot do is not the perfect plan for you. 

And, in case you were wondering, I’m doing the *exact same* workouts as the gals this month and we’re helping keep each other accountable! Why *let* the next two months set us back when we can stay on track, even get ahead if we choose? #newyearsameyou I know it might still seem a ways off, but it’ll be here before we know it 

And, as promised, today’s WOD pulled directly from the group:

  • Choose ONE of the following:
    • 5 x 45-sec sprint AFAP
    • 5 minutes jump rope: 30s ON/30s OFF
    • Tabata:burpees: 20s work, 10s rest and repeat x 8 rounds (total: 4 mins)
  • Then, 15-minute upchain*:
    *1st round = 1 rep of each exercise, then 2nd round = 2 reps of each, then 3rd round = 3 reps of each as high as you can get before time is up

    Exercise

    		 Weight Reps
    Pull-up (bent over row ok) Heavy 1, 2, 3…
    Push-ups n/a 1, 2, 3…
    Situps n/a 1, 2, 3…
    Squats n/a 1, 2, 3…

    If you try it, snap a pic and tag me on Instagram (@emilynminer) or post to my Facebook page with your sweaty selfie, post-workout eats, mindset insights or anything else. Where do you go for fitness/workout inspiration? Let me know here!

 
 

[Eighteen Days of Blogging] Day 2

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So much to do and not enough time to do it? If this describes you, or you just want to get more done in less time, you’ve landed in the right spot. Realize that I could write an entire post about any one of the following by themselves, but wanted to get together for you a quickie list of tangible takeaways that you can do *right now.*
 

So, what are we waiting for? Head down, grind mode, ready and GO! Here are my top tips, in no particular order, to get sh*t done (GSD) for real this time (i.e. actually doing, not just talking about doing):

  1. Set, then enforce your boundaries. In other words, block your time then guard it. If you don’t know your boundaries, how is anyone else supposed to? It is your responsibility to establish them (e.g. at home, at work, in your social circle(s)), then hold yourself and others to them. We teach people how to treat us.
  2. Eliminate distractions. If you’re serious about getting sh*t done, you must create an environment conducive to it. Put social media away (unless, of course, this is your work), turn your phone to airplane mode, turn off the TV, clear a workspace and choose a time when interruptions are least likely. Add a plant, photo (or two) and/or a vision board; also as much natural light as you can. If you’re like me and do best with some background noise, head out to a local coffee shop, breakfast nook or lunch spot to get in the zone. Perk? You don’t have to relo come meal time. Or, Pandora ‘Classical for Studying.’ Don’t knock it ’til you try it.
  3. Divided attention is not focused attention. Focus on the one task at hand and nothing, but that before moving onto the next thing. Focus is finite. Remember you can do everything, but not everything all at once. 
  4. Identify your priorities and how you spend your time.  Take out a sheet or paper and write down your top 3 priorities in one column and your top 3 time sucks (aka things that consume most of your time) in the other. If these lists align, and you’re achieving that which you desire, change nothing. If not, it might be time to take a step back, reassess and adjust accordingly.
  5. An honest ‘no’ is better than a dishonest ‘yes.’ When you say ‘yes,’ mean it. Because when you say ‘yes’ and don’t mean it, you end up resenting everyone and everything in your path. *hint: I tried so you wouldn’t have to* Own your ‘no’s’ with confidence and conviction. You can’t please everyone so why waste your time and energy trying?
  6. Identify your most productive hours, then block your time accordingly. Put the most important (i.e. highest priority) tasks or those with the greatest activation energy (energy input required) in this window. I keep an old-school planner and color-coding helps me hugely! Don’t forget to block your “me” time (because nucleus, first). 😉
  7. Offload a commitment that is make you absolutely miserable to create more time for more of what you love. If it’s not making you happy, making you money or helping grow you, byyyyyye.
  8. Create daily and weekly to-do’s. The never-ending to-do list. Have you had one? While I live by my lists, I used to *let them* consume me and any unfinished to-do’s come day’s end never left me feeling good about myself or all that I did accomplish – even if it was just a single box left unchecked loool?! Making the shift from a single list to both daily and weekly to-do’s has become, for me, a productive workaround. My daily to-do is typically comprised of high priority tasks (i.e. must-do’s) whereas the weekly version is essentially a running list of things I’d like to see finished by week’s end. 
  9. Be done when you say you’re going to be done. Whether you bring work home, check your email (and texts) compulsively or are a student hitting the books at night, err night, establish a cut off time to shut it down and be done. Most things in life can wait and the rest will be there waiting for you in the morning (coffee, optional, but highly recommended).
  10. Offset periods of focused work with rest. Practice working smarter, not longer and don’t forget that more is not always better; better is better. Time, energy and focus are finite. If you know you’ve got a long day of work ahead, schedule mini-breaks as you would a meeting with your boss. Get up, stretch, walk around, exercise and/or change your environment when you can (bonus points if you take it outside #vitaminD). If you need a reminder, set a recurring alert on your phone or calendar. I like a 50/10 split – work for 50 focused minutes uninterrupted, then break for 10 minutes. Taking time to relax and recharge is not selfish. In fact, the more time you can take, the better. Because the more time you can take to work on you, the more available you are to give to other people when they need you. 
*Bottom line: Get focused, eliminate distractions and watch your productivity skyrocket. 

Your best tips to GSD? Have a request for an upcoming post? Let me know on my Facebook page!

Sugar Solution: No Fixes, No Detoxes Req’d

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Are you stuck in the throws of the deprive-binge cycle in terms of your addiction to sweets, tired of feeling tired or just plain ‘blah?’  If insatiable cravings for sugar and sweets permeate your everyday, you’ve landed in the right place. In this post, I am will outline for you my tried and true ‘Sugar Solution.’

While sugar addiction manifests differently for everyone, here are a few indications that sugar does not agree with your body:

  • Increased body fat (lbs and/or inches)
  • Gut symptoms, poor digestion
  • Skin issues
  • Wonky energy (insulin coma, blood sugar crash or sugar high)

Before we get started, I want to be very clear: while I feel absolutely zero need to justify myself and my beliefs, I do want to preface this post by saying that this is not intended as an attack on the challenge groups, XX-day detoxes, fixes or the individuals leading them. In fact, I think it’s really great that so many people have committed their lives to helping others. And so, if those things have worked and continue to work for you, zero judgment. But in my experience, both personally and professionally, these quick-fix approaches are Band-Aids for what I consider to be multi-dimensional problems. One would logically postulate then, that a multi-dimensional problem be matched with a multi-dimensional solution.

*Quickie point of clarification: #FoodObsession, dieting (binging and restriction/deprivation), disordered eating, eating disorders and/or food addiction are not just food problems. These issues, while related by food, may manifest behaviorally but so often have complex psychological roots. Yes, I’m going mindset on you. #sorrynotsorry These issues require that we dig deeper, introspect and uncover the emotional anchor that is holding us back from embracing the process fully. Only then can we trek onward. 

Why waste your finite time and energy to attempt to “fix” what really isn’t a food problem when YOU could redirect that focus to work toward actually creating that multi-dimensional solution: the perfect for YOU plan aka lifestyle that you can do effortlessly, forever and with results?

If you’re still with me, open and ready to a new, more moderate approach to ditch your sugar cravings for good, thanks for hanging around. Now, roll up your sleeves and get ready to do work. I never said it was easy, but remember, easy is earned. 

Whew! That could’ve been a post in itself, but without further adieu: My Top 14 Tips to Say ‘Sayonara‘ to Sugar for Good:

  1. Cut the crap. Real food has sugar (carb), fat and calories. As such, if your diet is laden with sugar-/fat- and/or calorie-free products and void of the former, chances are it could use some cleaning up. Sure, we may use these products in the “attain” phase of fat loss. Or, in an effort to “save” cals for later on those things we know do not align with our health/wellness intentions; those foods that do not make us feel good, physically or mentally, while we’re eating them *and* after. But then we “attain,” or let go  of our self-imposed food rules and introduce thereal stuff aka the good stuff once again and we gain weight. Because while the realfood boasts a greater nutrient density than the aforementioned crap, it also has calories that the junk is [so often] void of. The reason these products are sugar-/fat-/calorie-free is because our body does not have the enzymes required to metabolize (aka digest) them. #scary If something cannot be digested, it is passed and its benefits are not reaped. What’s worse is that these toxins may very likely exert adverse effects on their way out. What’s the point in the regular consumption of something that serves zero purpose and may pose detriment to our health? An answer I have not. If you’re maintaining your weight, but still can’t say ‘no’ to sugar and sweets, hang tight. You could learn still a thing or two in the paragraphs that follow. If I’ve just described your diet and you have any interest in adopting a way of eating you can do effortlessly and with results, for life, read on…
  2. Preempt hunger. Consistently eating smaller, more frequent meals throughout the day will help balance hormones, blood sugar, and keep you from arriving at that ‘place’ of ravenous hunger; also insatiable cravings. Have you ever been ‘there?’ You know, that place where you want to eat ALLTHETHINGS? With this approach, your preparedness is key – whether this means meal planning, food prep and batch cooking and/or seeking out convenience options that align with your intentions, this is no one’s responsibility but your own. It requires a bit of input energy on your part, yes, but if your healthier eats are ready to go, implementation of these new, healthier habits is so much easier. This is not to say you have to eat smaller, more frequent meals versus larger, less frequent meals indefinitely, but if you’re just getting started, it’s the approach I tend to (not always) reco. How frequent is frequent? It depends. In general, I’d say ~2.5-4 hours-ish. [NOTE: This only works if your smaller, more frequent meals emphasize more of the right things, more often: protein, non-starchy produce (esp. veggies) and enough healthy fats for satisfaction (also vital for hormones and a number of physiological processes). Why? These foods are more satiating than, and offer lasting energy compared with the short-term sugar kick we experience with carb-laden, [often packaged] foods. It’s not that carbs are bad; we all need them. But, understanding our unique tipping point – timing, type and amount – is pivotal. Why? Blood sugar instability, which may be a function of too many carbs, carbs too often, the under-emphasis of fat & protein or any combination of the three. Why do we care? Less blood sugar control ===> more cravings. Carbs deserve their own post, but if you’re interested, we talk about this more here. In general, the more active you are, the more carbs you need; less active, less carbs.]
  3. Eat enough protein. Not eating enough protein or enough complete proteins, which contain all of the essential amino acids, can trigger cravings. Specifically, deficiency of the amino acids tyrosine, tryptophan and/or glutamine. A blood sugar stabilizer, protein satisfies more quickly and keeps you feeling fuller for longer, which makes overeating less likely. It helps maintain lean body mass (muscle) and is the building block for muscle. Basal metabolic rate, or the calories we burn at rest (i.e. doing nothing), is over 2/3 determined by lean body mass so this is something we want to preserve. Still, protein is not the end all, be all. Too much of a good thing is still, too much. Need some protein-packed ideas? Check this post.
  4. Prioritize produce in the form of low sweet fruits (limit to 1/day if fat loss is your primary goal) and lots of fibrous veggies. Loaded with fiber and water, these blood sugar stabilizers add bulk and offer a nutrient density to boot i.e. micronutrients (vitamins & minerals). Cruciferous vegetables (e.g. broccoli, cauliflower, brussels sprouts, cabbage and kale) are great estrogen detoxifiers, but don’t forget your greens (e.g. spinach, chard, arugula, leek greens, etc.). I am green-fiend! Don’t believe me? Check my Instagram feed.
  5. Drink more water. So often we mistake thirst for hunger. Hungry or craving? Chug a giant glass/bottle of water and wait 20 minutes. Still hungry? [NOTE: This is felt in the gut versus cravings, which are felt in the head] Eat a protein- and veggie-dense meal/snack. Not a water drinker? Try adding a glass before meals, or to something else in your day that is already habit e.g. upon waking, before your first cup of coffee, brushing your teeth, drive to work. Try infused water with a slice of citrus, cucumber, berries or ginger. Even better? Invest in a reusable BPA-free water bottle and keep it with you always; visible and in plain view. I love my S’well and bkr. Aim for 2-3L plain water per day, minimum. You can also try things like green tea, herbal caffeine-free tea, seltzer water (I like LaCroix) and/or kombucha in addition to, but not in place of plain water. You can add stevia to your tea (see #6), but stay mindful if you’re drinking it all the time; and particularly if you’re still actively struggling with cravings. There’s nothing wrong with it, and it’s perfectly safe, but it’s just the whole teaching yourself to expect all sweet all the time. Read your labels for seltzer water and kombucha; not all are created equal.
  6. Eat more fat. You’ve heard it before and I’ll say it again: eating fat does not make you fat. In fact, fat by itself has a relatively neutral insulin response when compared with carbohydrate, protein or worse, carb and fat together. What makes you fat is eating too much… of anything (see #3 above). Fat is calorically dense, yes, but also hugely satiating i.e. less is required to satisfy. Consequently, used strategically and in moderation, it can help stave off hunger and cravings, sustain energy and burn fat. My favorite fats include those from grass-fed meats, wild fish, avocado, nuts & seeds, nut butter, egg yolks, EVOO and coconut oil. Find what works for YOU, and do that. 
  7. Look for no added sugar, avoid artificial sweeteners and choose naturally sweet options. Read your labels. It’s as simple as that. Sugars are listed under carbohydrates, along with dietary fiber and sugar alcohols (when applicable). Sugar alcohols and sugar are not created equal. Digested more like dietary fiber, sugar alcohols do not raise blood sugar like sugar does. The carb-induced blood sugar spike triggers the pancreas to produce insulin and the crash that you may experience after is real. Artificial sweeteners have been shown to have negative implications for your health and waistline, but did you know that they can actually make you crave more sweet? Pay attention and choose natural sweeteners like stevia instead, but stay mindful. While healthier, these options can still be a trigger for some, and can be overdone. *Be forewarned: if your diet (and by diet I mean nutrition – what you eat day-to-day; not dieting) is sugar-saturated, you may very well experience cravings for it upon cutting back/reducing/limiting it. More on that in a sec, but know that this is totally normal. And, it does get better.
  8. Keep it simple. You know that my #1 food rule is to eat only the foods that you love that love you back. This takes detective work, yes, but decreasing your sugar intake need not be synonymous with bland food or food that tastes bad. Add fresh/dried herbs, spices, salts, onion, garlic, healthy oils to compliment that natural flavors of real, whole foods. And, as you decrease your sugar and overly processed stuff, you may likely develop a taste for the healthier choices, even crave them, and learn to appreciate them in their simplest state. Sweet potatoes, plantains, figs, dates… Nature’s candy, anyone?
  9. Be patient. The worst thing to do in response to a craving? Feed into it. Instead, practice surfing the urge, ignoring it. Easier said than practiced, at first. I get it. I do. But like with anything, the more we practice the better we get. The more attention you *give ‘it’,* whatever the ‘it’ is, the more you will crave it. But you MUST resist those cravings if you want to overcome them. And you must do it consistently over weeks, months and years if you want it to be easy, effortless aka habit. We become what we repeatedly practice. The more sweet we consume, the more sweet we crave. Period. Bottom line. *Example: Ever been around a tantruming toddler who wants something that they do not have? What happens when you give in to that which is desired for the sake of putting an end to the bad, perhaps headache-inducing behavior? You actually teach them to expect ‘it’ in response to the behavior that you are not trying to encourage e.g. screaming ===> candy, cookie, toy… whatever. In doing so, you dig yourself an even deeper grave and it becomes increasingly more difficult to break the habit each time you reward the behavior. Make sense? I think it was Pavlov and the dogs or something…
  10. Hone your mindset. Practice shifting your mindset from one of ‘I can’t’ vs ‘I choose not to.’ The difference in verbiage is slight, but hugely empowering. You can have anything, anytime; just not everything. Practice also shifting your focus from one of reducing cravings by indulging them to one of reducing cravings by eliminating them. Indulging our cravings is a surefire way to ensure their return. Choosing a “healthier” treat in response to a craving still feeds the craving rather than eliminate it. Healthier treats are still treats and to be enjoyed, in moderation.
  11. Use, but don’t abuse moderation. I wrote a whole blog post on this so I won’t rehash it here. Learn your buffers and preemptive cheats and use them, but cautiously (see #9 and this post – it’s a good one 😉 ). A dairy-, egg-, gluten-, grain- and soy-free Paleo cookie is still a cookie.
  12. Identify your triggers and avoid them. Triggers throw hunger, energy and cravings (HEC a la Metabolic Effect) out of balance, impede fat loss results and, when removed from the diet, fat loss resumes. Common triggers include sugar-free/zero cal sweeteners, protein shakes, protein bars, dairy, grains, nuts, fruit, soy and dairy. Obviously, not necessarily all junk foods but they may not work for YOU. Best way to know? Eliminate the trigger in question for a period, monitor, watch and see how you do. If you suspect multiple triggers, do not eliminate them all all at once or you won’t know what is causing what. Bear in mind that one person’s trigger may be another person’s buffer. Be your own detective. You are the best expert in you. #selftrust
  13. Prioritize sleep. Sleep deprivation impedes the body’s insulin response, which may translate to more cravings. The mental energy to resist that which we desire is also not at its highest in a fatigued state. What to do? Commit to a [reasonable] bedtime, create a routine around it (e.g. power down, herbal tea or whatever) and stick to it.
  14. Move. Moving and eating do not go hand-in-hand. And by movement, I do not necessarily mean exercise. Sure lifting weights, sprinting fast, metabolic conditioning, CrossFit, HIIT, etc. offer some amazing benefits. But by movement,   it could be something as simple as a leisure walk (coffee or tea or Craving Cocoa optional, but highly recommend 😉 ), step outside for a breath of fresh air, foam rolling, light stretching, yoga or sauna. Can you eat while in motion? Obviously, yes; but it’s less likely. And even if you’re eating while you’re up and about, overeating is less likely.

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*Don’t forget: Physiques are built over months, years of consistent practices. Your body is a reflection of the DAILY choices you make and nothing changes until you change your choices.

If you’re interested in more, check out Em’s Coaching Club. We troubleshoot cravings and more in this like-minded community of people interested in living a healthier lifestyle! How do you combat cravings? What from this post did you find most helpful? Let me know on my Facebook page!

 

New Year’s Resolutions Suck: Why Done ALWAYS Beats Perfect (from a recovered perfectionist)

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Can you believe it’s almost October 1? Over three-quarters down, just under a quarter to go. This year is flying by! #timeslowdown
 

Almost ten months out from January 1, those “New Year, New You” resolutions we set and, oh yeah, about those resolutions… am I right, or am I right? If you’ve forgotten at this point what you resolved to do in 2015, chances are you’re not alone.

Throughout January, we are riding the high of the new year. We are loving life. Everything is great. By February, the momentum of the new year has begun to wear off and life “got busy.” Been there? [raises hand] Things come up, and all of a sudden, we have become second priority to all else. Buuuuut, no one else is to blame. We allowed it to happen. But the good news is that we can also choose to make ourselves a priority. We are only ever one *choice* away from ACTION, which puts us right  back in power.  

To make yourself top priority is not selfish. In fact, the more time you take for yourself, the better parent/spouse/sibling/friend/employee/mentor you can be. #getbetter Because when you take the time for you, you are recharging your batteries so that you are more physically, cognitively and/or emotionally available to other people (be it your kids/spouse/coworkers… whatever) when they need you. 

Here’s the thing: January 1 is nothing but a placeholder on the calendar. Any significance it has we give it. We like to think that it is the only time we can “get healthy,” eat “clean” or try something new; an invitation to launch a “do over,” if you will. It is not. But, there lies power in thought. Every day is January 1st, if you let it be.

So instead of making excuses as to why you have failed at perfection, accept the imperfections which, themselves, are only human. Do not quit just because you have fallen short of something that does not even exist. You say, “Why bother [if it can’t be perfect]?” I say, ‘You can always #bebetter.’ When people ask me what I do, I tell them I am in the continuous improvement business. You can BE that, DO that and HAVE that, too.

What if, this year, you aimed for finished not perfect? That is doable, no? After struggling for years trying to do life perfectly, and failing (by no one’s standards but my own), I am over it. Because when we aim for perfect, we always end up falling short. Nothing is ever good “enough.” I get it. I do.  What is ‘perfect’ anyway? Nothing but an artificial construct that serves to make us absolutely miserable, IMHO. So, eff perfect and embrace its antithesis: antiperfectionism.

*Bottom line: Today can be January 1st and tomorrow can, too, if you let it. Will you?

Interested to hear your thoughts. Come say ‘hey’ on my Facebook page!

 

Is Moderation Making You Fat?

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If you’ve been hanging around here for any length of time, you know that I practice what I preach and implement a consistently tight, not perfect approach to eating and exercise 100% of the time. Consequently, you may be surprised to learn that I have a huge beef with MODERATION. Let me explain.

There is a difference between using and abusing moderation. Like it or not, we must pick and choose. It’s what lean people do. This is not deprivation or control. It’s moderation, as it was intended. 

I’m sure you know someone that uses moderation as a crutch to justify all the “small bites” that, by themselves, won’t add inches to our waistline. But you know how you’ve heard me talk about small wins adding up to be really big wins? Well, all of those small bites? Cumulatively, they add to unwanted inches and/or lbs. No bueno. 🙁

Now before we go any further, let me make clear that I am a huge proponent of buffer foods aka “preemptive cheats” (PC), a la Metabolic Effect. These are foods that won’t necessarily get us lean but that, used strategically and in moderation, do not pose any detriment to our fat loss efforts. They help to take help take the edge off, and prevent cravings for way worse things later. These things have a place in the diet, sure, but should not form its basis. Moreover, the frequency with which they occur should reflect one’s place in either the ‘attain’ or ‘maintain’ phase of fat loss.

A few of my fave PCs? Protein bars, healthy (homemade) baked treats, avocado, bacon, Cocoroons and Hail Merry’s, kale chips, craving cocoa and of course, NuttZo. Dietary fats are also common in this category as they offer a high degree of SATISFACTION, one of the three pillars of sustainable fat loss (caloric deficit and hormonal balance being the other two).

Here are a few examples, including but not limited to what I’d consider to be appropriate uses of moderation:

  • A splash of cream in your first coffee of the day. Even better? A splash of unsweetened almond milk or coconut milk creamer.
  • A BAS at lunch with plenty of protein, tons of fibrous veggies and a serving of dietary fat (think garnish vs. main ingredient e.g. bacon, feta, avocado, almonds); maybe a few TBS of dressing- choose oil & vinegar-based, or make your own.
  • A protein bar and/or a handful of nuts
  • A glass of wine or two with dinner OR a serving of clean starch OR a taste of dessert

Below is an example of ‘A Day in the Life’ that is abuse of moderation and, over time, recipe for weight gain: 

  • A sample (just #onebite!) in line at Starbucks while waiting for my Venti coffee with steamed breve to go alongside my oatmeal topped with a single-serve pack of nut butter. Because, satisfaction. 
  • A munchkin (small donut hole for my non-DD friends) at the office. Because, coworker’s birthday. But, it was alongside a protein bar so nbd.
  • A sprinkle of cheese, a crumble of bacon, croutons and some ‘cado with a few TBS of dressing on my salad at lunch. But, it was salad.
  • A tall skinny latte + a fun-sized Snickers. Because, afternoon energy slump. 
  • A handful of pita chips while cooking dinner. Because, hangry.
  • A glass of vino (or two) with dinner. Because, long day. Oh. And a few bites of the kids’ mac n’ cheese, you know, just to be sure it was okay. And then, the uneaten chicken nuggets they left on their plate. Because, why waste?
  • A few squares of stevia-sweetened dark chocolate, sugar-free froyo or protein ice cream after dinner. Because, dessert defense. At least it wasn’t the whole thing… or ice cream?

Maybe this hypothetical eating day resonates with you; maybe not. Though extreme, it was created for the purposes of illustrating a point. 

Sure sweets are yum, for example. But, if we chose to indulge in them always, they:

  1. Lose their novelty (i.e. become habit– daily, automatic vs. ritual– special, occasional), and;
  2. Make us feel ‘blah’ both physically and emotionally. Whether this means unwanted inches on our waistline, lbs on the scale or perhaps just feelings of lethargy, skin and/or digestive issues, none of these are outcomes I’d voluntarily choose.

But, food is meant to be enjoyed and so, what are we to do? Enter: NUTRITIONAL WORKAROUNDS aka PCs aka buffer foods.

*An example from my own life:

Though I’m not much of a sweets girl (pass the salt! lol), I do love healthy baking (e.g. protein scones, breads, bars). Worth noting though that these healthIER treats are still treats and should be enjoyed, in moderation. That goes for you and, for me. Sure someone in maintain can afford more of these “treats” in their diet than someone in the attain phase of fat loss, but lean or not, treats are still treats. For optimal performance, in training and in life, the body is best nourished (i.e. thrives) on mostly real, whole foods. Always. #jerf 

Bottom line: If we keep telling ourselves ‘it’s okay’ (because moderation is better than restriction), we’re going to end up even unhappier and unhealthier than when we were white-knuckling our way through the deprive-binge cycle that is the diet trap. #nothanks 

If you’re not getting results and you find yourself using moderation to justify all of the little bites, might be time to check yourself. Log all of your eats (time, type & approximate amount; include the “little bites”) and biofeedback signals (i.e. energy, cravings, hunger, mood, stress and sleep; note extremes) for a bit, identify your non-negotiables and also where in your day, week you need that built-in relief most. And, if you’ve not done so already, identify your PURPOSE, get clear with your INTENTIONS and adjust accordingly. 

To recap: Everything in moderation, including moderation.

Interested to hear your thoughts on moderation. Love it or hate it? How can I help? Let me know on my Facebook page! BTW You may be surprised to learn that I’ve been “tracking.” All the deets on why, how and the latest on my eats and exercise in this week’s free email newsletter going out to my VIPs early Wednesday morning. If you’re not on the list and want to be, check the right sidebar. 🙂

 

Living the Fat Loss Lifestyle: What Is Allowed, and What Is Not

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I’m frequently asked, by clients, friends, family, passersby in the grocery store:

“Can I have ___________ (insert food of choice, here)? Is this enough? Too much?

And because I’ve made it my charge to teach people how to feel good, look good and still have a life; also, to restore health in those who find themselves straying further and further from the wellness end of the illness-wellness continuum, you’d think I have the answer. But, I don’t. And you know something? I’m glad I don’t. Because even if I did, it doesn’t serve either of us. I’d prob be a pretty shitty coach, and you, the client/friend/family/passerby, learn absolutely nothing, save for an opportunity to hone your listening skills when I tell you what to do. #nothappening

*Bottom line: You are the best expert in you; not me, not anyone else.

The best way to know if you can have X, if it’s too much or too little is to try it. Then, monitor, watch and see how you do, adjusting higher/lower according to hunger, energy and cravings (HEC a la Metabolic Effect); also mood, stress and sleep. Trying something once (e.g. adding a serving of carb in the evening, fat or protein somewhere in your day, whatever), even 2-4 weeks (my reco), is not going to add inches to your waistline overnight. Honestly, you could even down a whole pizza (not my reco) and, save for some water retention, you will not add 10 lbs of fat while you sleep. Promise. Worst-case scenario? The old way will be there waiting for you if you need it.

*hint: You can have anything you want; anytime. Just not everything. You CHOOSE what goes into your mouth always. Bear in mind also that, if it works for you, it works.

I sent this exact blurb to a client last week, and thought it might help you to better understand what I’m talking about; explain my approach. This client was looking for a meal plan after I made a single reco a la ‪#‎ONEchange ‬Method, saying that this “left some blanks for the rest of the day.” And this client couldn’t have been more right, but it was totally intentional on my part.

My response:

‘The reason I don’t “do” meal plans in the traditional sense is because they make us fatter in the long run. Sure I can say, ‘Susie, eat this’ and get you results, but what happens when I go away or the plan stops working and you’ve learned nothing about Susie in terms of your metabolic tendencies, psychological sensitivities and personal preferences? Or, you get so sick of following someone else’s ‘perfect’ plan, having harnessed the willpower for so long, white-knuckled your way through a diet plan that you don’t really enjoy, that you throw in the towel and “What the hell? This sucks. I’m done.” In this scenario, all you’ve learned is to “eat what Emily says to eat;” nothing about Susie. You’ve come to me, presumably, because these other “plans” didn’t work, or have stopped working, no?

I understand the appeal of one-size fits all meal plans: fast fixes that get results, but always fail. By taking the time to figure out you, understanding why we do what we do, we will come up with a plan that is uniquely your own that you can do… forever <=== the perfect plan. Forever plan ===> forever results.’

So there. I said it. I don’t do, won’t do meal plans, but not because I don’t like you. Or because I’m trying to set you up to fail. I want to you succeed. Really, I do. But rewarding is it when you get ‘there’ on your own; with me serving only as your guide to teach you and to give you the tools you need to navigate this journey on your own. 

Consider this ===> Why be a sailor, officer when you can be large and in charge? Life is more exciting as the captain of your own ship, no?

If you’re ready to begin the journey to the best version of yourself but don’t know where to start, I have a just a *few* spots open for one-on-one coaching with me. Deets here. Questions? Let me know!

To Track, or Not To Track?

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While tracking one’s intake, on occasion, can be a useful tool in terms of troubleshooting the diet as it relates to hormonal balance, fat loss results, performance and also, accountability, I am generally NOT a fan. But there is a difference, I think, between tracking macros and logging your eats in a more general sense (i.e. writing down what you eat and when, in household measures, and how ‘it’ makes you feel). The latter can be particularly fact-finding and plays an integral role in the health/wellness journey for many people.

If you are team IIFYM, flexible dieting, whatever. No judgement, whatsoever. In fact, I’d love to hear from you! ‪#doyou

But for me, I have neither the time nor energy (or care, if we’re being honest) to track every last morsel of food that I CHOOSE to put in my mouth. I’m not someone who craves much variety nutritionally, and prefer to fuel with real, whole foods most of the time. And I know that if I can keep it tight 80-90% tight always, I’m good. The remaining 10-20%? My zero stress wiggle room. It’s built right in!

In my work with clients, who’ve come to me with a desire to learn about this more moderate approach, a way of living, eating, exercise that they can do… forever, I encourage the practice not of counting cals/macros, rather MINDFULNESS. That is, listening to the body’s biofeedback signals. When these things are balanced, hormones are balanced and when hormones are balanced, the calories take care of themselves. This is because the hormones dictate how calories are partitioned (i.e. whether calories go toward fat storage, or muscle repair/growth). And yes, this means you could be under (or over) what an app/calculator tells you you need, but so long as HEC is balanced and you’re getting fat loss results (either attain or maintain), you’re good. Trust this; it’s science!

Mindfulness also includes things like eyeballing portions instead of measuring them (once you’ve learned what a serving looks like, of course, which can be especially important for trigger foods and may be something you choose to avoid entirely e.g. nut butters- I mean, how easy is it to grab a spoonful without even realizing you have a half cup on there? ha totally been there)

Don’t forget: In terms of our nutrition, it’s not about eating less and exercising more; rather, eating more of the right things more often to balance energy, stave off hunger, keep cravings at bay and actually burn fat. How? This nutritional approach creates a hormonal environment that promotes the burning, not storing of fat. It does NOT mean we are burning fat 24/7- that is neither realistic, nor healthy. So what does this look like? Plenty of non-starchy veggies, protein and healthy fats; also, enough for YOU carb according to timing, type and amount per your metabolic tendencies and unique to you carb tipping point.

This approach is different than what many people are used to, but different is not bad; it’s just different. 

Here’s the thing with tracking: whether we realize it or not, tracking will, over time, drain us of the mental energy that could be directed toward more productive use i.e. making the choices and take the actions we know we should be making/taking. 

> Bottom line: Track if you want, but be careful to not *let it* consume you. Remember, the goal is to offload the cortisol, not create additional stress. If/when tracking becomes a stress, you’ll begin to resent it and eventually, be less likely to actually do it. And you’ve heard me say it before but if we’re living in a way that we cannot sustain, we cannot expect sustainable results to match.

We want easy, we want effortless and tracking is just that. It’s the 1.0 version: numbers in, numbers out. Unforch, it’s not that simple. If you want sustainable results, you’ve got to put in the work. There’s no way around it. Put on your detective hat a la Sherlock Homes and figure out what works best, for YOU. Easy, my friends, is earned. Cool thing is, it’s really empowering to be able to create your unique to you plan that takes into account, well, you. <== This is the 2.0 version. 

So, how to go from balls-out tracking to a more moderate approach?

  1. Practice not tracking; if that’s too big a first step and you’re tracking daily, maybe you track every other day, then only a few times a week, then only a single day until you’re comfortable not tracking at all
  2. Practice not weighing, measuring food; instead, listening to your body #selftrust (*hint: the body is really good at telling you what it needs; it becomes your job, then, to listen)
  3. Practice, instead of tracking cals/macros, keeping a log of what you eat. Include things like time of day, food type and approx. amount, how you are feeling before/after e.g. hunger, energy, cravings (HEC a la ‪Metabolic Effect‬) high or low; also, stress, mood, sleep, skin, digestion.
  4. In need of some more guidance? Join our exclusive community, where we discuss all of these things on the reg and more! And, you get daily direct access to me for questions, feedback, support and accountability. All the deets HERE. 

When it comes to tracking, yay or nay? For those of you who’ve broken free from the tracking trap, how’d you do it? Let me know what you think on my Facebook page, or tag me on Instagram @emilynminer to show me how you “do” moderation! Interested to hear any/all perspectives, even if your views differ from my own. Let’s just please keep it respectful. TIA. 🙂

True Life: I Was Addicted To Starbucks (And How It Relates To Your Health)

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Two things you should know about me before diving into this post:

1. I like coffee and I drink a lot of it. In fact, I’m sipping on a late afternoon Americano at Whole Foods while I write this post (and my mom is texting me with ALLTHECOFFEE emoticons – not kidding. Apple doesn’t fall far from the tree. <3 her)!

2. I am a very conservative spender, really good at working budgets and love crunching numbers to make things work.

But I have a confession to make: I was addicted to Starbucks. And that doesn’t really align with No. 2 above. *sigh* #ifonly Sure, I brew coffee at home. My coffeemaker is even programmable so that I can set it up the night before and have a hot pot waiting for me after the umpteenth ‘SNOOZE’ goes off. I have it set 15 minutes before my first alarm at 4:00 a.m. so that it’s ready and waiting as I drag myself out for 5:30a clients. Still, Starbucks is too convenient NOT to stop. Let me paint you a picture. From house: turn left, drive-thru Starbucks immediately on right. ‘ON’ ramp on left just after that. A ‘Bux literally 0.02 seconds from my house?! #winning

But, no. Starbucks, I love, but soooo $, no? Venti Americanos add up quick, and especially when your 5:00 a.m. stop is only the first of many… in a single day. Typically, I start working at 5:30 a.m., work through 8:30 a.m. or so then head home, right past the same Starbucks (8:30 a.m. = prime time coffee time, riiiight?) to eat, answer coaching emails and dive into studying for the day until I head out again for evening clients. Are you with me? Two venti Americanos by 8:30 a.m. and we’re already pushing $5. Then, get this. All you coffee drinkers out there know what I’m talking about. That 3:00/4:00 p.m. cup? The one that can make or break your afternoon? Evening clients don’t start until 5:00 p.m. Perf. Yep, you guessed it! Venti Americano No. 3 on the day. Y’all, I had a problem: $7-something in one day, times 5 days (I was better on the weekends, save for the occasional cup on-the-go while out running errands). That’s ~$35 in a single week, just shy of $2K in one year! #idienow

Now because #2 above, I was able to afford this habit. But as I was reassessing the budget, as we all do, I realized just how out of control this HABIT had gotten. Instead of the ‘Bux being an occasional thing (i.e. ritual), it’d become automatic; a daily occurrence (i.e. habit). And so, right then and there, I made the choice to kick it. I mean, all that I could do with an extra $2K AND still have my coffee (from home)?! No brainer.

So, I know you’re probably thinking, “Ok. She’s cra. And I’m so glad that she’s not on my tab.” ha But, look a little deeper and there is a lesson in here for us all. And yes, it relates to your health.

In terms of my [excessive] Starbucks consumption, I thought absolutely nothing of swinging by the ‘Bux to grab a cup on my way… anywhere. Why? Because I saw it as a cup of coffee, nothing more. But what I didn’t realize, at the time (and until I confronted it, head-on), was the cumulative effect of those single cups. The $2K cumulative effect. Holy sh*t.

The LESSON here is two-fold.

First, little wins (e.g. single cups) add up to be really big wins (e.g. $2k Starbucks tab). Do not underestimate the power of ONE change. In terms of health/wellness, single [positive] habits/changes add up, over time, to sustainable lifestyles (the same holds true for negative behaviors – more below – so make sure it’s a “good” one aka adding to your life, not detracting from it). I always tell my clients to pick one thing, and to do it well. Focus on nothing, but that. When that one thing has become easy and effortless (aka habit), then pick something else. Remember, you can do everything but not everything all at once. Bear in mind, physiques (and mindsets!) are built over months, years of CONSISTENT practice; not single “bad” meals, workouts.

Struggling with where to start? JUST START! Maybe you add a leisure walk (or any kind of physical activity, whatever), a giant chopped salad (my fave!) or protein with everything to stabilize your blood sugar (energy), and keep hunger and cravings at bay. Maybe it’s as simple as getting in touch with how different foods make you feel, both while you are eating them AND after. Do not complicate it. In terms of nutrition, it’s just food and it’s only eating. Nbd. #TeamNoStress

And second. As I mentioned above, negative behaviors can also exhibit this compound effect. Skipping that one workout because, one workout. Or stopping for fast food en route home because, convenience. “I’m tired… I’m hungry, right now” blah blah blah. If we’re waiting for the stars to align i.e. the conditions to be “perfect” to do whatever it is that we know we ‘should’ be doing, we are going to be waiting a long time. Perfect is like a derivative that does not exist.

Do I still grab my Venti Americano on occasion? Sure. But, I’ve only had one in the last month and though I savored every last sip, it just wasn’t as good as I once thought it was. I’ve actually come to appreciate the ritual of getting it set [at home] the night before. And then when I do take my own advice and #treatyoself, I’ll usually head to one of the local coffee shops, instead, and enjoy it that much more.

Are you experiencing “The Starbucks Effect” somewhere in your life? Let me know on my Facebook page!

5 Steps To Your Best Spring Detox Yet

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Can you believe it’s already March? 2015 is flying by. 

Dear Time,

Please slow down.

Kthxbyyyyye.

ox, Em <3

So maybe you’ve arrived here intentionally (um, hello?! FREE Spring Detox ha!), lured in by Facebook or Instagram, or perhaps you’ve landed here on a whim. Regardless, welcome. 

I have good news and I have bad news. Which do you want first? We’ll start with the bad news. Because, I like to end on a good note.

Bad news is this is not the Spring Detox you came here for. I’m not going to tell you what to eat (because really, you can have anything you want) or how to train. That’s another post for another day. And, eating and training are only a small part of a much bigger picture. Whew. Wasn’t that bad, right?

Here’s the good news: This Spring Detox is going to be better (i.e. MORE effective, LESS stressful #TeamNoStress) than any other clean eating challenge/detox/cleanse out there. And it has [almost] nothing to do with nutrition and exercise. Just a little (because, #fitfoodie). 😉

Step 1: Check your inner circle.

Jim Rohn says, “You are the average of the five people you spend the most time with.” Fortunately, we get to choose who we surround ourselves with. Are these people supporting you unconditionally, or holding you back from becoming the best version of yourself? If the latter, it may be time to reevaluate then restructure your inner circle. A part of your environment, it reinforces your habits for better, or for worse.

THE TAKEAWAY? Do not underestimate the power of your support network. 

Step 2: Check your network.

Your network is comprised of the people that you interact with, but they’re not quite inner circle material, if ya know what I mean. Think acquaintances. Could be family, friends or colleagues IRL, or virtual. You know those IG accounts you follow of that spandex-clad trainer aka human barbie with washboard abs, eating out of perfectly assembled tupperware of either chicken and broccoli, or tilapia and asparagus (though she documents each as if it were some novel creation), taking a giant bite out of the hottest new protein bar on the market (#cheatclean) before she goes back on comp prep and snapping gym selfies that make you question whether she’s just hit the weights or the runway? Um, yeah. Her. This is not real life. And if it is her life, chances are she doesn’t have much a life outside of exercise and eating. For some people, this is their job. They get paid to live this life. But for me, thank you, no. I’m much happier living a life of BALANCE and MODERATION, 365-days a year.

So, if your IG, Facebook, Twitter, Pinterest [insert preferred social media outlet of choice, here] feeds are clogged with these kind of profiles, ask yourself: “Is this serving me?” If so, cool. If not, and ‘her’ updates only makes you feel bad about the cardio minutes you haven’t logged, the Tupperware meals you haven’t prepped then, ‘Unfollow.’ Really, it’s as simple as that.

This is not to badmouth people who’s feeds are largely occupied by fitness- and food-related posts. Heck, mine is. But there’s a difference between living a life in which diet and exercise are a part, and one that is consumed by them. I am trying my best to create a life of the former, stay positive (and transparent) through the struggles and teach my peeps a thing or two along the way. If this sounds good to you and we’re not connected on IG already, we should be!

[NOTE: I will be participating in a digital detox this week, too; unfollowing accounts that do not align with my current intentions.]

Step 3: Do you.

Are you trying to emulate someone else’s perfect [for them] plan? If so, bear in mind that you are not them. You are YOU, and that’s pretty special. Our metabolic tendencies, personal preferences and psychological sensitivities are uniquely our own.

What works for me might not work for you. And if ‘it’ doesn’t work for you in the context of your life, you won’t be able to sustain it over the long-term (months and years, not days and weeks) and cannot expect sustainable results to match. i.e. NOT the perfect plan.

Step 4: Restock.

Go the grocery store and fill your cart with real, whole foods: protein, veggies, healthy fats and some starchier, but still clean carbs. Foods that will nourish your body; that will help you THRIVE, not just survive. 80-90% of this stuff. Got it?

  • #fatlossfoodie QUICK TIP: Shop the perimeter – protein, produce and bulk.

That other 10-20% is your [no stress] wiggle room, comprised of foods that won’t necessarily get you lean but that, enjoyed in moderation, also won’t add to your waistline (e.g. sugar-free or dark chocolate, wine, protein bars or powder, froyo, coffee creamer, cheese, avocado, bacon, Nuttzo). These should be foods that you enjoy eating, that “take the edge off” and prevent you from craving way worse things later, but that still make you feel good while you are eating them AND after.

*One thing to remember: Preparedness, not willpower is key to resisting temptation. Find (and eat!) foods that you love AND that align with your health/wellness intentions. This may take some detective work on your part, but life’s too short for cold dry chicken breasts and wilted asparagus spears out of Ziplocs unless, of course, that’s your thing. No judgement if it is.

Step 5: Refresh.

Look good, feel good. And no, I’m not talking physique. 

Whether you’re a regular gym-goer, prefer to take your training sessions outdoors or are new to exercise and just embarking on your journey to health, be sure to have appropriate fitness attire (and real clothes, of course #trainerproblems) that is both comfortable and that you feel good wearing. No waiting until “I am this, have that, lose XX lbs. or have visible abs.” Please and thanks. 

#FitFashion that makes you feel good RIGHT NOW. Because when you feel good inside, it radiates outward.

  • e.g. You’re more apt to BE that lean person, DO the things a lean person does and HAVE the things a lean person has.

*Bottom line: Confidence comes from within and translates to other areas of our life. It’s a compound effect. But THIS. Positive thought –> positive feeling –> positive action. Unforch, the same holds true for the reverse a.k.a. negativity. But, you choose.

If you’re in on this detox, come say ‘hey’ on my Facebook page, and let me know how you’re detoxing this Spring! I can’t wait to hear from you. 🙂