WritersButt Wednesday: 5 things you may NOT be doing, and sabotaging yourself.
Hello WritersButt friends! We’ve been together on this WritersButt journey since January and I have to tell you, I’m having so much fun! There’s pretty much nothing I love more than to hear from you all in the comments, on Twitter (#writersbutt), or on our Facebook page about how you are working to make the mind/body connection for your fitness and health.
As you know, I own a strength and conditioning gym. Most people who join a gym or start a fitness program have a goal in mind, or many. The first thing I do when I meet someone is try to find out what his or her goals are. Once I know what their goals are, they become my goals. Anyone who knows me well, and even not so well, knows that I like to get what I want. So if you let your goals become my goals, and you’re willing to work, well, let’s say it’s a win-win situation.
After finding out what someone’s goals are, I ask what they’ve been doing to achieve them. If what they have been doing were working, I likely would not be meeting them, so I already know going in that I have to find out what their doing, or most likely – what they’re NOT doing, that is sabotaging their efforts.
The majority of new clients I meet want to lose weight or ‘get in shape’. In my head, I translate this to mean they want to, be smaller, be stronger, be less giggly, in the basest form; they want to look better naked. If I ask them if they’d like to be healthier, have more energy, be more alert at their jobs, and accept their bodies, they usually say yes to that as well.
So, the very coolest thing is that if I can get them to focus the health, acceptance, energy, and strength part, the ‘look better naked’ aspect is almost always a welcomed by-product!
Effort and Commitment are always rewarded.
Now, here’s the deal. In most cases, and I do mean the vast majority, what people are doing in their pursuit of weight loss is the exact opposite of what will bring them closer to their goals. They are sabotaging themselves by what they are NOT doing. Today, I’m going to give you my top 5 things that people are not doing which are holding them back from what they have said is their goal; to lose weight and get in shape.
1. Not getting enough water.
As you WritersButt veterans know, I challenge you to drink 100oz of water a day. Is this an exact scientific number? No. It’s a nice round, even, easy to remember number that applies to most people. I don’t think the old 8 glasses of water (8 oz each) a day is enough. Is it sufficient? Maybe. But do you want just enough when you can be the over-achiever for your body and mind? Plain and simple, getting plenty of water has a ton of benefits ranging from weight loss, better skin, be more productive, mood elevator and even reduces the risk of cancer. Good news, this is the easiest component to fix. If you don’t have water within your reach right now, go grab a water bottle, fill it up and come back and join us. We’ll wait!
2. Not getting enough sleep
I can already hear the rumblings on this one. You want to tell me that it’s physically impossible for you to get more sleep. I don’t want to argue with you. Consider this, your brain and your body needs adequate sleep to recharge. If you are not giving it enough time to do that, in all the different sleep cycles, you are negatively affecting your brain activity, memory, creativity and reasoning as well as your metabolism, growth hormones and appetite. I did a whole blog on sleep. Might be worth a reread.
3. Not getting enough fat
Yep, you read that right. One of the most common things I hear from people trying to get in shape is they cut the fat out of their diet. Stop doing this! Your body needs fat. Your brain needs fat. Fat is not bad! When you see a product labeled low-fat or non-fat, run away screaming, waving your arms, warn everyone not to buy that junk. Or, just pass it by for yourself. We can’t save everyone. Seriously, healthy fats (notice I said ‘healthy’ fats) are a phenomenal fuel source for your body. It’s a slow, long-burning source of energy. I like to use the analogy of a fire you’re trying to keep burning. Imagine your body is that fire. If you keep feeding it kindling in the form of processed, sugar-laden, food, it will flare up (quick energy burst) then die out fast (afternoon crash in energy). But, if you feed it coal (raw nuts, coconut oil, avocados, plus protein like eggs, lean meats) your body will harbor that source of high-quality, long-lasting fuel and sustain that fire, your body, your energy! Remember, if the fat has been removed from a product, it’s tastes like poop, so they have to add something in to make it taste like fudge again, so they pump it with processed sugar. Don’t go there!
4. Not getting enough food
Just as common as not getting enough fat, many people sabotage their efforts by not eating enough food. By and large to two nutritional mistakes are drastically cutting calories and only eating non-fat foods. Our bodies are amazingly efficient. We want to survive. Bring on a famine and our bodies will retreat and hunker down. When you deprive your body of the calories it needs to function, it goes into survival mode and it will start to conserve the best fuel source it knows. Guess what that is? Yep – FAT! So you cut your calories way down. Your body is like, ‘Dude, I’m starving, I’m going to have to hang on to these thighs for a rainy day, no telling when you’re going to give me an avocado again’. I’m having a little fun here but I’m serious. Would you expect that fire from above to keep burning if you refused to feed the flames? Let me make one point though, I am not giving you the green light to belly up to the pasta bar and founder on macaroni. Your body is still your machine, feed it wisely. Give it good stuff on which to run. Now, be reasonable and use common sense. The bottom line still is that you do have to burn more than you consume or at least make them balance to maintain. You burn more by moving more, being active, which brings me to my last point.
5. Not moving enough weight.
This might apply primarily to women because men typically love to move some weight around but ladies … get in there and tap into your girl power. Our bodies are built to be strong. Remember, we are survivors! And if we want that firm, lean, physique, you’re going to have to move some significant weight. Don’t be afraid to lift weights. Can you hear that? I hear female voices telling me they don’t want to ‘bulk up’. You are not going to bulk up! Read that last sentence again. Women are not genetically designed to build muscle that way. Ok, there may be a very small percentage, but I promise you, it’s small. To look incredibly bulky and muscle-bound as a female, you have to take supplements (like steroids) to achieve this. Women, we are not meant to be weak, frail creatures! Lifting weight will help you to burn excess fat. Once that fat (through your healthy WritersButt nutrition) is reduced, and you’ve been moving some heavy weight around, what is left is a strong, healthy, fit, and completely awesome YOU! Trust me, it is incredibly satisfying to move heavy weight. Try it!
I want to mention that even at home, if you don’t have access to heavy weight, your body is weight. You can do push-ups, squats, lunges, sit-ups, using your body weight. I’m challenging you to use your body for more than just walking, elliptical, etc. Get your biggest muscles involved. Make them work for you!
Challenges for this week:
*100 oz water daily
*3-5 Gratitudes in your journal every night or morning
*10 squats and 5 push-ups every single time you go to the bathroom J Time to kick it up a notch!
Extra workout challenges:
3 rounds of:
10 steps of walking lunges
25 jumping jacks
As many burpees in 5 minutes as you can do.
Run/Jog/Speed Walk 1 mile
~~Every 30 seconds, stop and do 15 squats
Who’s up for the challenge? Have a great week!