Why do numbers affect us so much? Specifically, the number on the scale. A little comparison. The scale weight usually pisses us off. The calories burned during a workout on the treadmill, usually make us happy. Both numbers don’t reflect the truth.

I mean look at the scale. If you don’t know by now that the scale is a total mind fuck then crawl out from under the covers and listen up. Scale weight does not tell the whole story. You could weigh 160 pounds, but not look overweight. You could weigh 160 pounds and look extremely overweight. The numbers are weird. You have to take into account, muscle to fat ratio, hormones, binge eating, water weight, or even bloat. On any given day your weight can have huge flucuations. Weigh yourself in the morning and then weigh yourself at night. See what I mean. We get so bent out of shape about this number. We let it define us. But why? We need to get over it. It truly is just a number. Don’t sweat it. In the big picture of life, really, how important is that number? I think most of us have better things to occupy our time. Our careers, our families, our lives!! Right?

Buuuut, then look at the treadmill. Today my calories burned was 598. Woo Hoo! Right? Ummm, not so fast. Another number that does not show the whole picture. The calorie burn shown on a treadmill or cardio machine can fluctuate just as much as scale weight. You have to take into account gender, age, weight, and fitness level. This is just a rough estimate of how many calories a person has burned. Obviously, the more details you put in the more accurate it will be, but for the most part it is just a rough guess.

Just like the scale. We know weight should not define us. Just as how many calories were burned during a workout should not define us.

Why do we continue to let these numbers affect us? We hop on the scale and if the number isn’t what we wanted we let it ruin our whole day. Why? Could it be because we have been conditioned to define our worth by the number on the scale? We equate a specific number with being fat. We equate a specific number with being a failure. Every body is different and everybody looks different at a certain weight. You’ve seen those pictures were it shows six or eight women and they all weigh 150 pounds. And not one of them looks like the other. The weight doesn’t mean shit. How do your clothes fit? How do you feel overall? If you are eating right and exercising regularly and your clothes are not fitting any differently, eff that number on the scale. However, if there are things going on that just aren’t adding up, you may need to go see your healthcare provider. But, overall, I am betting that you are just fine.

Find ways to measure your fitness other than the scale. Like I said before, how your clothes fit, how well you sleep, what about stress levels? Measure these things instead and let that scale weight go!

Seriously, Just Eat Right Already!

What does eating right even mean?

You hear it all the time. If I could just eat right then I would lose weight. Or, wow, if so and so would eat right they would feel so much better. But seriously, how many of you eat right? What is eating right? So if you don’t eat right, does that mean you eat wrong?

Let’s explore. First of all we need to figure out what eating right means to us. Eating right to me means eating fresh whole foods, protein, fruits, vegetables and good fats. No sugar and no packaged foods. I do, however, like a nice glass of wine. I know that wine all the time doesn’t do my body good. I sure wish it did though. I love wine. If I am eating super strict I cut all alcohol. If I am eating somewhat strict I usually have a glass or two on Friday nights when we go out to eat. If I am not eating strict, I still eat as above, but I will drink wine about 3 to 4 times a week.

But, what if someone doesn’t even know what whole foods or protein or anything I mentioned above looks like. I can’t imagine someone would not know what a fruit or vegetable looks like, but I can see how someone might not know what protein or good fats are.

Fats – Considered heart healthy, good fats include olive oils, avocado oil, coconut oil (finally coming into the mainstream), grass fed butter, olives, avocados, and nuts. Nuts, need to be eaten in small quantities because a small amount packs a huge calorie and fat punch. If you like macadamia nuts, you can totally relate. Ummmmm, I ate the whole bag. Portion control is a big deal here for nuts. Fats have 9 calories per gram, as opposed to 4 for carbohydrates and meats, so you can see they are about twice the amount of calories as the other foods.

Vegetables – cabbage, spinach, lettuce, squash, celery, carrots, beets, radishes, sprouts, and things like that. Low calories, also considered carbohydrates and are considered super healthy. I love, love, love, vegetables.

Fruits – strawberries, apples, blueberries, oranges, grapefuit, raspberries, bananas. Nature’s sugar. Why in the hell would anyone add any sugar to these fresh fruits?

Protein – the meat group, beef (preferably 100 percent grass fed and finished), chicken, turkey, eggs, wild game (not touching these lips), and fish.

Let’s put a meal together now. This is a sample of what I eat when being super strict.

Breakfast: So because I know my body doesn’t function well on cereal and milk, sometimes I will eat oatmeal, not the instant though. I use the rolled oats that need to be cooked in the microwave for about 3 minutes and about 10 minutes on the stove. I then add protein powder into the oatmeal. I will also add some eggs to my breakfast. This works for my body and doesn’t give me a crash later in the morning. If I don’t eat the oatmeal, I eat eggs A LOT. I really like eggs and sausage and avocado.

Lunch: Lunch is probably the easiest meal for me. I love to have a giant bowl of spinach and cabbage or any other kind of salad as the base. I then add some tuna or chicken and a little bit of olive oil drizzled over the whole thing. Light and energizing.

Supper: Usually chicken or salmon or beef and a big pile of vegetables like broccoli and brussels sprouts, all drizzled with olive oil.

I also drink a lot of water during the day. I probably drink more than a gallon of water every day.

I rarely do dairy. My body does not like it.

The above is eating healthy, FOR ME. Although this would be a good way to eat for a lot of people, it might not be for everyone. You need to figure out what works for you.

There are so many ways of eating: Paleo, Ketogenic, low carb, low fat, high protein, and the list goes on and on. It gets confusing and it can be hard to figure out what really is healthy. THAT is where you have to experiment with things. It definitely becomes trial and error. Sometimes Paleo is awesome for people who are overweight and have Type 2 Diabetes, but it might not be for you. Eating right for you, may not mean eating right for someone else. Every single body is different and every single body reacts differently to different foods. Remember that. Just because Paleo works awesome AF for you, does not mean it is going to work like that for someone else. As much as I love Paleo, I know it’s not the only way to eat right.

Change things up until you find something that makes you feel amazing. It can be very interesting and empowering to know that you are in control of your own health. Isn’t that how it should be anyway? I think it should be. I don’t know about you, but I want to figure out things myself first.

When I get older, I don’t want to have to take a bunch of different medications to combat any problems that could have been prevented with nutrition in the first place. After all, let food be thy medicine and medicine be thy food. Sound familiar?



Lose 10 pounds in 2 weeks – GUARANTEED

Guaranteed 10 pound weight loss in 2 weeks-


Can anyone really guarantee results? Is that even possible? I see it all the time. All over the internet. All over gyms and in print ads. Back up a second. What kind of results could be guaranteed? Certainly not, “Lose 10 pounds and 10 inches in six weeks” kind of results, right? You can’t put a number on that. I mean, seriously, trainers and coaches are not with a client 24/7. We cannot control what that person is eating, or anything else about their activities. What if they are stressed to the max and don’t sleep at night? What if they eat processed crap food News Flash: a trainer or coach can only control a person when that person is with the trainer or coach during their training session. Don’t expect to get amazing results unless you are taking control of every aspect of your life. Then and only then should you, or could you, expect to get amazing results.

I get a little annoyed when I see places guaranteeing the kind of results I just spoke of above. But the thing is, people get suckered into it. They want it now. They want instant gratification. They truly think they will achieve those kinds of results in six weeks. I call bullshit. People need to realize there are no quick fixes or magic pills, yet they still fall for it every day. It can take years for people to get results. You cannot get sustainable results in that short period. It takes time. It takes patience. It takes consistency. One just needs to do the work. Plain and simple. Consistency is the secret sauce, the magic pill, and the quick fix. I say it ALL THE TIME.

Don’t believe the hype. You are smarter than that. Find someone who can help you get on track and stay on track. Don’t expect to see results right away. However, like I said, if you are consistent with all aspects of your life, including nutrition and stress management, you will see results after about 30 days. Keep in mind everyone is different. You might start seeing results in about two weeks. Your friend might not see results until week 5. That’s okay. Just keep in mind you won’t look like a fitness model. Buuuuuut, you are doing what you need to do to see results.

Take the time to do your homework. Does something sound too good to be true? Unfortunately then, it probably is.

Don’t worry about everyone else. Do you! Put your head down, show up, do the work and then I guarantee you will start to see results.