The #1 skill required for weight loss (that most people ignore)

The #1 skill required for weight loss (that most people ignore)

If you’re used to following diets or programs, you’re probably pretty tuned into what to eat, how much, and how often.

But what most programs fail to tell you is that you can actually re-learn to trust your own hunger and fullness cues. And these cues are KEY for losing weight without being a slave to your calorie tracker.

I’ve been there. Tracking every morsel, shoving a spinach salad down, and weighing each component of my next meal. SO out of tune with my own body. Was I hungry? Starving? Stuffed? Couldn’t tell you.

The only time I knew was when I was so stuffed, I would purge.

Now? I of course eat balanced meals, but most importantly… I follow my own hunger cues. Here’s how.

How to use the hunger scale:

1. Allow yourself to get hungry before you next meal. Pause and notice— what does that feel like in your body? Is it an emotional feeling? A physical feeling? What does your stomach feel like?

2. Avoid getting too hungry. This leads to overeating (and feeling sick).

3. Eat slowly without distractions. Sit down and really focus on what you’re eating. Eating while watching tv, scrolling social media, or trying to send an email means you won’t actually be satisfied by the food you’re eating.

4. Aim for most meals to be balanced. I call this the PFF (protein-fat-fiber) method. Download my free ebook to learn how to combine the hunger scale with balanced meals for optimal success with overcoming emotional eating + actually lose weight in a balanced way.

Why hiring a coach beats trying to do it all on your own

Have you ever had a health problem, or a plumbing "thing" or a bad haircut where you tried to "fix it" yourself and it just wouldn't work out so you finally just hired someone and it was SO nice to have that annoying thing taken off YOUR plate, and into the hands of an expert instead??

It's happened to me many times... health, mental health, fitness, home improvement projects (oy)... I've been there. 

I think it's normal as millennials and especially as moms who are used to consulting the internet to solve problems, to just turn to free info and think it will be enough. 

And sometimes it is... but sometimes you find yourself beating your head against a wall, trying everything under the sun, and it just isn't "working". 

And when it comes to your health, wellbeing, and SELF-LOVE, you just shouldn't take the gamble of trying to DIY it! 

I know there is SOOOO much info available. And people are always talking about keto, and Whole 30, and paleo, and cleanses, and juices, and superfoods, and it's overwhelming. And then the news outlets reference obscure studies that aren't really helpful and it's like WTF am I actually supposed to do anyway??? 

And that's when I come in. (Actually, I never want you to feel like you are beating your head against a wall, but sometimes it takes getting there to realize you could use a little help.)

So HOW can coaching help you if you've been trying to DIY it?

• Having a set plan in place versus trying ALL the things is powerful. It takes less of your headspace and makes life SIMPLER 

• Accountability is a powerful tool. But I'm guessing you don't want to have to check in with your hubby or sister or BFF every day about your workouts or have them ask you if you are getting enough sleep, or are sticking to your goals. Having someone who is there to help without judgment is wonderful. 

• Stop putting so much pressure on yourself!! You shouldn't have to be health guru and do this on your own. You owe it to YOU do have someone knowledgeable help you and give you the tools you need, so in the future, you can absolutely DIY it. But watching one more health doc or doing one more free workout is not going to change your mindset and help you LOVE your body. It just isn't. 

Want to know more?? I'm now offering ONLINE coaching! Apply here! 

 

p.s. Need an extra boost into your healthy lifestyle? Download your FREE healthy mama toolkit here. 

Cutest Water Bottles to Help you Stay Hydrated this Summer!

You know you're supposed to be drinking plenty of water, especially in this summer heat-- but what if you hate drinking plain water?? Just like any other habit, it helps to ease yourself into it! Here are 5 tips to help you stay hydrated plus what to do if you hate drinking plain water. 

1. Flavor! I love adding fruit or citrus juice, herbs (like mint leaves), or even flavored stevia drops to my water. You don't actually have to drink water "plain" to get the benefits! Try using an infuser like the one linked below, or drink tea and then slowly dilute it. 

2. Take it with you. Having a water bottle with you wherever you go is super helpful if you are trying to stay hydrated. Bottles like the swell ones below are perfect because they are insulated and won't leak in your purse!

3. Water first. If you like having a soda or cocktail when going out, drink a full glass of water before each beverage. This also works when eating at home! Having a glass of water before each meal has also been proven to assist in weight loss (#winwin). 

4.  Fill your bottles everyday. Simply making sure you have 2 or 3 filled and chilled water bottles ready at the start of each day can help you to drink more! I suggest either making this part of your evening routine and filling your bottles and sticking them in the fridge, or first thing in the morning so they are ready to go! 

5. What about if you love bubbles?? If you love carbonation there are a million types of flavored sparkling waters. If you need to, add some stevia drops or a squeeze of lemon or grapefruit for a refreshing drink without the calories (or aspartame) of other bubbly beverages. 

And of course, having a few cute water bottles laying around doesn't hurt either! Check out these cute water bottles below ;) 

 

1. 2. 3. 4. 5. 6. 7. 

MyPlate: the VivFit Way

I’m sure you’ve heard of the food guide pyramid or it's replacement, MyPlate, which came out a few years ago. Well, based on my own preferences, education,  and coaching guidelines...I like to do things a little differently.

Why? Two reasons.
 

Reason #1:  My Plate totally left out fats! And fats are essential for a healthy body. They are so important for optimum brain function and hormone health, plus they keep you full and are DELISH (avocado and peanut butter are a few of my favorite things…). I really don't think you can have a balanced diet while leaving out a whole macronutrient!! 

Reason #2: MyPlate recommends includes dairy as a suggestion for every meal. I don’t have anything against dairy, but I don't think it's necessary for every meal. 

So here’s the VivFit version of MyPlate…

What does this mean?? Here's a brief introduction to macronutrients (or carbs, fats, and proteins):

Carbohydrates/ Starches

benefits: carbohydrates provide your body with energy. Choosing whole grain carbs like quinoa, popcorn, or brown rice in addition to fruits can give your body fiber to aid in digestion, and provide you with long lasting energy (versus simpler sugars like in a candy bar that won't keep you full for long at all). 

how to enjoy them in your diet: fruit, potato, brown rice, or quinoa are excellent sources of carbohydrates. Be sure to eat them in combination with protein or fats (or all three) to keep you full! Add peanut butter to fruit, or eat your rice with salmon, etc. 

Fats

benefits: Without going into the science of the different types of fats (bond structures between saturated or unsaturated fats), the short story is fats are amazing for the body. They keep you full for longer, aid in digestion of important vitamins, and aid in hormonal balance (to name a few...fats are seriously amazing. click here for an in depth article if you're curious). 

how to enjoy them in your diet: avocado, olive oil, peanut butter,  nuts, avocado oil, or coconut oil are excellent ways to get healthy fats into your meal (and if you want to know my take on the recent coconut oil controversy, click here. long story short: in moderation it's perfectly fine!) 

Protein

benefits: The body uses protein to make and repair tissues. Amino acids are the building blocks of protein. They aid in creating muscle tissue, make enzymes and hormones, as well as provide the building blocks for hair and nails.  

how to enjoy them in your diet: beans, eggs, chicken, steak, fish, legumes, or greek yogurt are examples of healthy proteins

More vs Less Mentality

I like to tell clients to focus on adding more of the good stuff instead of worrying too much about cutting out all the bad stuff. For example, more water (and then hopefully you'll be drinking less soda and juice, which spike your blood sugar and mess with hunger cues), more fruits and veggies, more healthy fats like avocado and eggs, more protein to keep you feeling full.

This is a guideline to get you thinking about how you are filling your plate. Sometimes your food will be in a sandwich or mixed in a blender or even a casserole. It probably won’t look just like the example--I personally like my food mixed in one big bowl lol-- but the purpose is to get you thinking about how to improve your nutrition, and what is going on your plate (or bowl or in your blender, etc). 

If this seems like a foreign language, don't worry! I get it. If nutrition was easy to understand there wouldn't be a million diet books for sale. 

Pop your info in below and I'll send you a sample healthy menu + grocery list to take the guess work out of meal planning this week. 

 

Tips for staying healthy this weekend...

With date nights, going out with friends, running errands and the temptation for fast food, it’s difficult to make healthy choices on the weekend (plus, I rarely want to cook dinner come Friday night). I encourage everyone to live a little and enjoy some treats every now and then, but there’s nothing worse than waking up on Monday morning and thinking “I blew it this weekend!” You can avoid that feeling by keeping a few tips in mind.

1.  Plan ahead. If you aren’t familiar with a restaurant’s menu, look at it online ahead of time. Most restaurants have a healthy option menu these days (my favs are CPK and Cheesecake factory). If all else fails, order grilled meat or fish with grilled veggies or a salad.
2. Go Halvsies. if you don’t want to eat off the lower-cal menu (or if there isn’t one) split an entree with someone. Restaurant portions are WAY too big for one, and this is a good way to make sure you don’t over eat while saving some cash and enjoying something tasty!
3. Drink water. sodas and alcoholic beverages are filled with calories. If you are drinking alcohol skip the fruity (calorie-laden) drinks and go with something simple. Or just drink water with a little lemon or lime. 
4. Skip the bread basket. I can sometimes control myself if there’s bread at the table and just not eat any of it, but if I do take a piece, there is no turning back. Don’t fill up on a meals worth of calories before your dinner even gets to the table.
5. Choose the restaurant. If you can, choose a restaurant you’re familiar with. I always do better going to places I know (where I know what I like and that it’s tasty). Sometimes I will go to a shopping center with multiple places to eat for lunch and I’ll eat at Chipotle and my husband will grab Five Guys or firehouse subs or something and then we will meet up and eat together- do what works for you! (My husbands metabolism is much better than mine, sadly).
6. Don’t show up starving. I know your parents always told you not to ruin your appetite before having a meal, but it’s ok to ignore their advice. Have a healthy snack filled with plenty of protein and fiber so that you aren’t starving when you arrive. This will cause you to eat less, and make less impulsive decisions (appetizers, anyone?)
7. Stay active. Don't worry about slaving away in the gym if you do over indulge, but balance out your weekend with a fun activity like a hike, family walk, trip to the beach, or some other outdoor fun. 
8. Balance. If you do plan on eating a heavy meal or are going to an event or party, just enjoy it! Balance it out by eating like you normally would throughout the day and then just enjoy yourself. Don't over think it! 

Enjoy your weekend! 

P.S. want some recipes and workouts to prepare you for the upcoming week? Click here!