Ever heard someone give themselves permission to indulge their sweet tooth just because they just had a great workout?  It’s a common excuse, and I've been guilty of it myself. Many people believe that because they exercise, they’re in the black as far as their calorie input/output. But in reality, this sort of thinking is a sure road to failure. Most people with a lean body and a 6-pack didn’t get that way by rationalizing their way to the dessert buffet.

Many people have no idea how many calories they take in on an average day, often severely underestimating when asked to take a guess at it. But they also overestimate the number of calories they burn.  The truth is, 30 minutes of the best boot camp in town will not cancel out that burger and fries!

This isn’t to say that I believe counting calories is the way to long-term, healthy weight loss. Not at all. Different foods tend to affect your hormone levels, metabolism, hunger and appetite differently.

For example, eating 100 calories worth of donuts will not diminish your hunger as effectively as eating 100 calories from apples.

Therefore, a donut will more than likely make you overeat later in the day, cause cravings, irritability, fatigue and a loss of focus. But this whole talk of focusing solely on calorie counting for weight loss is a whole other blog post! I'll touch more on that another time. 

Do the math
As an example of how easy it is to eat more than our body needs, let’s look at the hard numbers.  An average, moderately intensive workout will burn 300-400 calories in about an hour.  That’s an hour of hard work with plenty of sweat and hard breathing.  

Now say on the way home from the gym, you decide to grab a couple of donuts from Dunkin’ Donuts.  After all, you’ve earned it!  In the 3 minutes it will take you to put away two chocolate frosted cake donuts, you’ve consumed 720 calories. All your hard work is wasted, plus you’ve provided your body with several hundred extra calories to store as fat!

Or maybe you just want to grab some pizza and soda with your family for a quick, easy dinner.  You consider the 600 calories you burned running on the treadmill for an hour today (at 10 miles per hour—that’s a really fast run for a really long time!), so you eat 4 pieces of pizza and a coke.  No problem, right?  

Wrong.  You just downed 900-1,000 calories in about 10 minutes!

Is it really worth it?

Face the facts
The bottom line is you simply can’t out train a bad diet.  If you try to spar a bad diet with exercise, the exercise will lose every single time.  The only way to lose weight and get that lean, sexy, healthy body that looks great in anything (or nothing) is to eat a healthy diet AND exercise.
Your weight loss is driven by diet and maintained by exercise.  Only then will you begin to see the fat melt away.  Exercise builds muscle and can rev up your metabolism, but you won’t lose weight if you continually eat more than you can metabolize.

This is not to say that exercise is not important.  It is!  In fact, according to Barry Braun, associate professor of kinesiology at the University of Massachusetts at Amherst,  

“When you look at the results in the National Weight Control Registry, you see over and over that exercise is one constant among people who’ve maintained their weight loss.” 

If you try to spar a bad diet with exercise, the exercise will lose every single time. 

Want to keep the pounds off?  Exercise!  Exercise is crucial.  And you must combine it with a balanced diet if you want to shed pounds.

Start smart
Have you been trying to out exercise your diet? Don’t be discouraged; many of us have been guilty of this.  It’s time to rethink your weight loss strategy.  Try the following tips to start fresh and recreate your body!

• Plan, plan, plan.  The only way you are going to get control of your diet is to plan ahead.  Do not let yourself get hungry with nothing healthy prepared to eat; your willpower will plummet and you will reach for a snack that will set you back.  Keep food ready in your refrigerator that you can grab and heat quickly.  And don’t leave the house without cool water, nuts, fruit, whole grain crackers and cheese.  
• Lift weights. When you start losing weight, you must protect your muscle.  If you begin to lose pounds without adding in weight lifting, you will likely lose up to 25% of your muscle mass.  Also, after an intense weight lifting workout targeting at least 3 big muscles, your metabolism increases for up to 39 hours after you are finished.  And repairing that muscle tissue after lifting requires energy!  Energy=calories burned.
• ​Get some accountability.  We’ll strike this note again and again:  you need a partner or support of some kind.  Remember, the single biggest determiner of your fitness success is whether or not you have an accountability partner.  Find someone to trade food journals with and report on how you are doing with your willpower.  

You need both exercise and a healthy diet to be lean, strong and healthy.  Don’t neglect either one!

​Wishing you health & happiness, 
May Anne xo

​P.S. I've just finished up creating my 6-Week Slim-Down Program for Moms, and am looking forward to sharing it with you very soon! Stay tuned!

​If you have any questions or comments, please send me an email at [email protected].

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Did you know that everyone experiences self-doubt and insecurity?

It’s not just you, and it’s not just me. Every single one of us is held back to some extent from becoming our most beautiful, best selves by self-doubt and comparing ourselves to others.

None of us are even remotely perfect, and that’s ok. 

Forbes’ quote of the day sums it up perfectly, “If you aren’t failing, you aren’t learning, and if you aren’t learning, you’re not improving.”

That quote struck me in a big way. 

Admittedly, I’m a bit of a perfectionist, so realizing that failing is a normal part of life has been a wake-up call for me.

Accepting that it’s ok to take imperfect action and not being so caught up in the outcome is both freeing and terrifying at the same time.

That being said, the more I do it, the easier it becomes, and the more freedom follows. When I allow myself the freedom to make mistakes, I can be easier on myself when I do mess up, and take the learning experience with me.  

Imagine what life would be like for you if you were your own biggest cheerleader? If you took the time to build yourself up the way you build up loved ones?

Here are 5 Tips that I find especially helpful for building confidence:

#1 Watch your Self-Talk dialog
“Be careful how you are talking to yourself because you are listening.” —Lisa M. Hayes
I love that. Imagine if a friend came to you and needed encouragement. Would you give it to her, or would you remind her of all the times she failed? You would give it to her, right?
I want you to look at yourself as your own best friend and treat yourself with the highest form of love you can muster. This will take some practice, I can assure you of that. It takes some listening to our internal dialog.
TIP: Watch for thoughts that are limiting and self-defeating. Stop all negative thoughts in their tracks immediately and replace with words that are positive and affirming. The more you repeatedly send positive messages to yourself, the more confident you will become.

#2 Stop Comparing
At some time, we have all tried to act like someone else. I know I have. The one thing that I found? I could not actually be them. Their past is different, their biology is different, and there is a lot I don't know about what they're portraying to the world. Remember how I said everyone has insecurities? Well, even these people that I wanted to be like also have insecurities (phew!)
Exhausting energy on trying to be something that you're not, or fighting day in and out for someone else’s approval will destroy self-confidence. When you compare yourself, you are setting yourself up for failure and feelings of guilt. These feelings only push away confidence.
Tip:   When you feel the comparison game starting, shift the attention back to you. Remind yourself of something beautiful about yourself, and you will see an increase in self-confidence.

#3 Enjoy being with you
With all of the technology around us, we’re in a constant state of ‘doing’ something. We’re constantly communicating with other people, whether it’s texting, talking on the phone, social media.
Slow down and use this time to get to know who you are, what you like/dislike, what you want for your life, etc. You are amazing person to be around. Get to know you.
Tip: Turn off your phone and sit in silence for 5-10 minutes each day and spend some alone time with
yourself.

#4 Exercise
Exercising will make you feel better about yourself, give you more energy and encourage better life choices and a better attitude. Endorphins are produced in the brain when you exercise, which helps you feel good. Some of our confidence comes from how we feel in our own skin, how we think we look and how healthy our body feels inside. Confidence is a mind and body state.
Tip: Plan to start an exercise routine this week. If you don’t have time to exercise, identify three areas in your life where you can cut 10 minutes. Take that 30 minutes to exercise.

#5 Eat Right
Serotonin is the chemical that makes us happy and most of it is produced in our gut. Poor diets play a role in depressive feelings, and these negative feelings lower self-confidence. Try your best to stay away from frequenting antibiotics, processed foods and high sugar and carb diets. Eating healthy increases your mood toward all things, including yourself.
Tip:  Choose one food that you can eliminate from your diet that is providing a dis-service to your life and one food you can add to your diet that would make you feel better about your overall health. Do this for at least one week and see if the diet change impacted your mood and confidence levels.

​If you feel like a lack of confidence could be holding you back from being your healthiest and strongest YOU, I invite you to contact me here for a Complimentary 30-minute Discovery Call. I would love to chat with you and discuss ways of overcoming challenges that could be holding you back. 

May Anne xo
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