What the heck is “skinny fat”?

Well I will start off by saying that I use to be a poster child for it. If you have never read my blog about my struggles…      Coming Clean….. Eating Disorders and Food…. From me   do so. I used to count calories like no other, but it did NOT matter what they were. Oh and I did cardio, ALOT of time on the elliptical. I was unhealthy, looked gross, and was 100% skinny fat…..

Unfortunately a lot of people are skinny fat. Just because someone looks thin on the outside does NOT mean they are healthy. They can carry just as much if not more visceral fat than those who are obese. Visceral fat is the most dangerous to have as it accumulates around organs such as the pancreas, heart and liver and then can begin to release hormones and other secretions into the bloodstream that can lead to disease.

Recent studies have concluded that,”Older adults with normal BMIs (well-known to be an imperfect measurement) but high levels of body fat are at greater risk for cardiovascular disease and death than previously realized, according to a 2013 study published in the American Journal of Cardiology. More recently, a 2014 report on people with “normal weight obesity”—normal BMI, high body fat—found that they have a significantly higher risk of metabolic problems and death from these diseases than any other group.” Time Magazine

If someone who is naturally thin is not utilizing resistance training into a workout routine, if they are just doing cardio and not watching what they eat, they are definitely a target of making skinny fat a reality.

So how can this be reversed? Or prevented? Add resistance to build lean muscle, women you will NOT get bulky by touching a weight. Work with someone to discover how you should eat, how you should train, etc. Feeding your body right will not only help your metabolism and body start working properly but it will help tone and rebuild those muscles you are breaking down during training. Which in turn will give you a more toned look! Winning 🙂

Bottom line is, take care of yourself. Don’t assume just because you are skinny that you are healthy. Watch what you eat, even if you can put away a pizza late at night and feel like you don’t gain a pound, it is NOT a smart idea to do…..

Lets make the best choices possible here on out 🙂 – C

 

GOALS, and how to make them become reality

Welp, its almost February….. seriously, how did that happen?

I hate resolutions, I have said it before and I will say it again… I THINK THEY ARE STUPID! You need goals year round, not just in January. You need to always strive to be the best version of yourself, better than yesterday as cliche as that sounds. With goals though, what causes you to typically fall off track? Do you get side tracked? Do you have one road block and give up completely? How many times have you looked back and wished you had started something already? I know I have PLENTY OF TIMES! That is why we need to have goals with an end. Yes some may be far off in the distance but knowing there is an end will just drive you closer to that finish line by being consistent, even if you do fall off… knowing it is right around the corner will cause you to get back up and try again.

Why set an end date?

  • Deadlines = sense of urgency.
    • If you have a date staring at you in the back of your mind you are going to keep going verse giving up.
    • You are going to actually get started versus saying I will do it tomorrow…. and then repeating that again tomorrow… then repeating that again the next day and so on.

 

History tends to repeat itself

10ac1ed8c2d868f3d5036b3dd138b364

  • Anyone who knows me, knows I LOVE my church, and our pastor Andy Stanley. His above quote goes hand in hand with the point here.
  • What is your main goal? What has caused you give up in the past? History does NOT have to repeat itself right anymore! That deadline can be the change up, the WISE thing for you to do.

Have a big goal, but have small ones set to get you there.

  • Set some smaller goals with end dates, to get you to the big one!
    • EXAMPLE: Have a goal to run a half marathon? – Big goal
      • Run 1 mile without stopping within 2 weeks- mini goal 1
        • achieve this by waking up and running/walking 2-3days a week to start (even minnier (not a word lol) goal)
        • Or use something like skyfit to motivate you 😉
      • Run 3 miles without stopping within 2 weeks – mini goal 2 (after goal 1 is achieved)
      • Run a 5k (within 6 weeks of starting all together) – mini goal 3
        • These are ALL stepping stones to the bigger picture!

 

So what is it that you want to achieve? Put it on paper!

  • Writing things out makes a difference. Seeing it right in front of you will help hold you accountable. Keep it in your vision, the big AND small goals.
  • Constant reminders will make you work.

Find someone to hold you accountable

  • This can be a group or a trainer or a friend
    • Have some coworkers join you on the 5k you want to run, and have them run with you to train for it.
    • Have a healthy eating challenge and come up with a prize at the end.
    • Work with your trainer to come up with a 30 day challenge and have them have a prize for you at the end. I have done this with my many of my clients and it works!

KEEP GOING!

  • Just remember no matter what life throws at you during the process you just have to keep moving towards that end result. Life is NEVER going to be perfect. You have to want the end result, you have to be willing to get back up and know one set back, two set backs, three, four, however many set backs will NOT keep you from achieving it. Just put one foot in front of the other, and remember MIND OVER MATTER, AND GO!

 

YOU CAN DO IT!

XO – C

And if you would like more information on how to train with me personally in Atlanta Click here!

Getting Real About 2015…

So truth be told I’ve missed doing these things (blogs) ….. so naturally as my schedule starts to fill up with new year fitness craziness I have decided I am going to add atleast a bi weekly post to the mix. Just be busier right? Of course…. lol

So why not go ahead and start now?

As I am writing this it is Tuesday and almost the new year so why not talk about some transformation…. and one involving me personally. I pride myself on being real. Letting you all see that I struggle just like everyone else, that life is filled with ups and downs. This post is no different….

2015 was a pretty good year. As it closes I’m definitely proud of where I’m going. Happy with myself physically and for the most part spiritually. Work is good even though I still feel like I am trying to discover exactly who I am in this whole fitness and health world. I love helping people, love training my clients, love motivating a lot of you I’ve never even met… and love learning more and more every day on how to be better at what I do :). But what does that mean long term? I own my own business and I have been so lucky to been given multiple opportunities to grow within the past year. Always learning and growing is something that I never want to stop, each day being better than yesterday (or aiming to atleast) just like I preach.

I have also learned that one thing I don’t want is to own my own gym or anything of that nature besides my personal training business and ID Life. The whole being tied down thing (meaning one location lol) isn’t me. I’ve learned that this year too. I’m happy being a part of a variety of different things and learning. I mean I pretty much work 4 “jobs” right now all within fitness and health and I love each of them

Of course this year was not perfect, life isn’t perfect and never will be. Along with good there is normally some bad. No matter what though bad situations always bring us to a better place, we grow in tough times. This year was no surprise. One of the bad things this year was when I was pretty much asked to leave one job….. with no real explanation. Even though I cant say I was truly happy there and hadn’t thought of leaving, getting somewhat blindsided when you had never been told you had done anything wrong just plain sucks! It definitely does a number to your self esteem regardless of what the circumstance is. I can honestly say now I am happy it happened though as I have gotten even better opportunities since. So in yo in face place that will rename nameless. Bad —->>> Good :).

This year I also had some minor health stuff go on, a few scares, but luckily all panned out well. I still have some issues with my shoulder but it is minor in comparison to what I know some people endured. Had some family health scares too, but luckily all are well now. Other blah moments were having some people walk away from my life that I never thought would, and some that I am glad now did. Some financial stresses, some faith stresses, and some family stresses….. but reading all of that back these are MINOR as I have had multiple friends lose loved ones, friends have miscarriages, friends themselves or someone in their family get diagnosed with cancer, tumors, have strokes, etc.

So why am I taking the time to write all of this out?
Because as the year ends I think we all need to stop and reflect, think of things that we do have, what we may need to do next year and look at our abilities to do so. Even if we/you are in a bad place right now in some way look at the bigger picture. You know you can work to overcome whatever it may be, as you have overcome plenty in the past. IE—- A TRANSFORMATION OCCURS

For example… with me :

This year my confidence has definitely grown in many ways thanks to some harder times.  To my clients who motivate me just as much as I do them to be better, to my friends and family in the same way. One of the biggest ways though is seeing how this once super shy girl can now get in front of many and turn into a drill sergeant, how I can open up and be real with others. To the most current way at my new role at CYB FitLab getting to work with someone whom I didn’t even know 3 months ago except for him being my friends husband and already learning so much. Seeing how far he has come has given me so much motivation and confidence in myself and hope for 2016 and beyond and where I can go.

12140736_900882159999981_5417311789452811784_n

I definitely believe my confidence has improved because I have gotten my faith back on the right path where I feel like I kind of veered from a few years ago. I have some of my closest friends to thank for that. I believe in myself because of the abilities I have been given, because of my purpose. I am now focused on living right and more to make a difference in people than anything else.

The transformation in my confidence in my body my body physically has improved as well, which is something I can honestly say has not been the case in years past. I had struggled for years with this issue and the issue of food… but thats for another day and if you are saying thats crazy please go back and read my blog  | Eating Disorders and Coming Clean |  because its the truth. I can honestly really say I have found a balance which has led me to want to really promote that within others, and I am happy.

12469587_10103682630356315_7469707681258053117_o

I still have a long way to go, but I am hopeful. Everyday is a new chance and seeing a new year is truly a blessing. Of course there are many things I wish I could change, or were different as do most, but I know that my life isn’t my plan. I am just trying to do my best at what I have been given. Going in each day focusing on what I should be and hopefully succeeding with the goals I have set for myself and to impact someone in a positive way each and every day no matter big or small.

When you stop and look at the good and the bad of everything it really is all relative. Everything really DOES happen for a reason, and knowing so makes life a lot easier no matter the circumstance. So are you with me to go into this new year with a new mentality not to set unrealistic resolutions but to appreciate what you do have, what you can do with it and really just push yourself each day to be better and see where you can go. Take the mindset that if something bad happens it is happening for you, versus to you, even if you can’t understand the why right now. I hope you will.

With all that said have a safe and happy new year and I will be seeing you in 2016! Who is ready !??!

C 🙂

#NOSCALENOVEMBER

So just like I LOVE me some Mondays, I LOVE me some first days of the month… New opportunities and goals to be set with both!

I did this challenge last year, so I definitely want to challenge you all with it again. Anyone who has worked with me knows I don’t let you get near a scale until I say so. As far as I am concerned they are stupid, evil things that get into your brain and try to jeopardize all your hard work by making you think you have done absolutely nothing… Which can potentially lead to self destructive thinking and can in turn lead you to just stop your healthier living journey all together. We get a number imprinted in our head we want to see and until we see it we stress, we beat ourselves up because we “think” we need to be a certain weight. I am living proof that’s a lie, if you go back to my earlier food struggles you can see exactly why in my Coming Clean Blog. I am also not just speaking to the ladies either, this is just as apparent for men.

Reality is, when you work out, strength train and burn fat you also gain lean muscle. This can in turn make it appear you are not losing any real weight according to mr. scale…. when actually that is not the case at all.

My 3 Reasons Why the Scale Sucks:

  • Muscle and fat are not made equally. Muscle is denser (see the image below). Therefore if you lose 1 lb of fat but gain 1 lb of muscle that scale is not going to move…. BUT you have gotten leaner because as you can see that 1 lb of muscle takes up A LOT LESS space than the 1 lb of fat.

  • It’s Never The Same
    • Weigh yourself in the morning when you wake up, then weigh yourself before you go to bed….. You will probably cry if you are trying to lose weight. Why? Because you can gain up to THREE lbs in one day. With food, water, etc that you ingest throughout the day your weight WILL fluctuate. This is not a bad thing as your body NEEDS food and water (duh) . You will eventually absorb and use that food and water for energy and you will rid yourself of everything else if your diet is right, but depending on the time you weigh yourself it can vary drastically. (side note, if your diet is not so great… for an extended period of time… some of that food might possibly stick around though… so eat right 😉 ).
  • Because I said so
    • Seriously though, how do you really know what you SHOULD weigh? Why do you get obsessed with getting to a certain number? Ill tell you why, because society makes us think that way, celebrities, fad diets, etc. They all get in our heads. The skinnier the better. So naturally that means we need to go down on the scale not up right?!  I know personally I obsessed over a certain number for far too long in the first picture below, but I am pretty sure I look a WHOLE lot better in that second picture with more muscle/weight!

BOTTOM LINE: 

If you are putting in work, making healthy choices, and doing what you can to change your life then you are doing it right. NO SCALE IS GOING TO CHANGE THAT.

If you are just starting out, know that it can take up to 3 months for your real results to be visible. It takes time and consistency to get to where you have gained enough lean muscle to burn enough fat to really get that scale falling.  On the contrary, if you are doing a fad diet where you restrict full food groups, drinking some nasty juice for days (don’t even get me started), etc, you can see some substantial weight loss initially. THEN as soon as you eat normal again your metabolism will be either slowed down or affected in a way to cause your body to hold onto that food as fat… so helllloooooo weight gain.

You want a lifestyle change… key word LIFE. This isn’t an overnight thing! Make healthy choices, get moving, drink water and sleep. If you do all 4 you are destined to see LONG TERM results. My challenge to you is to stay off the scale from today through December 1st. Keep putting in the work, do everything you can to stay on the healthy train and see what happens. See how you feel about yourself, see your perspective of YOU change. When you are proud of YOU and appreciate yourself, you will see much bigger results. I promise. A scale should NOT determine your worth :).

Who is with me?! Get some friends and challenge yourself. Hide that scale and instead of justifying your hard work via the scale, justify it by each night thinking of the healthy choices you made that day. Keep track and hold yourself and others doing it with you accountable!

Let me know how you do!

And as always if you need help in any way please do not hesitate to contact me!

10 healthy doable habits

We all struggle some days to get motivated, to stay on track, to choose what we want now for immediate fulfillment versus the option that will actually be more beneficial in the long run. I am by NO means perfect, but I do notice habits in myself and others who I look up to that are reasonable and achievable for everyone. Its just a matter of how bad you want something.

  • 1. Holding ourselves responsible-
    • We know if we don’t put in the work, if we decide pizza over salad then if we are bloated or whatever the next day it is OUR fault. No one else’s!
  •   2. Something is better than nothing
    • Some days we may just be blah, not feel like doing anything, our motivation is low. Those day we drag ourselves to the gym anyways, or go out for a long walk or run. Even if it is not our “best” workout performance wise we still do it. Consistency is key, creating a habit is key, so you do it even when you don’t want to…. Unless you are sick, then I say NO!
  • 3. Planning ahead
    • We know planning is HUGE when attempting to build healthy habits. This is the biggest factor with nutrition in my opinion. We more than likely PLAN OUR MEALS! Take 1 day a week an hour or so to plan everything to eat that week. Just grab and go to prevent from grabbing something fast….. i/e fast food.. Of course this does not mean that we carry everything in ziplock bags or that we don’t eat out. Cell phones and internet make it easy to research what to order ahead of time.  #healthydecisions
  • 4. Lists
    • Everyday do you write down what you need to do? Do you have a schedule? I bet you do! Well we include working out and mini goals even in part of our schedule ;).  Crossing them off as I go, give me some weird sort of fulfillment, and I know I am not the only one… try it, I am willing to bet you will feel the same!
  • 5. Goals.
    • We have goals, ALWAYS. Big and small. Daily and weekly and monthly and yearly, (I Could keep going). The small mini goals add up and help stay on track towards the big ones. Every day have a goal, every week, etc. Accomplishing the small stuff keeps you motivated.
  • 6. Saying No.
    • If we are working hard for something, the last thing we need is to tempt ourselves and get derailed. While we are huge advocate on moderation (10.) , we still have to know when to stay away. If we know we are getting in a swimsuit or have a photo shoot that week we are by no means stepping inside Sprinkles Cupcakes or going to any mexican restaurant and being tempted with a margarita.
  • 7. Understanding it is a lifestyle versus quick fix
    • Nothing is going to happen overnight. We get that. Work leads to results. We know just as we didn’t gain weight overnight, it will take some time to get it off too.
  • 8. Surround ourselves with like minded people
    • Its good to have friends of all ages, all areas of life, all sizes, all colors, no judging in my opinion :). But for that inner circle, those who we really trust and go to for help, those few, are all more than likely all positive go getters. Ones who don’t like negativity, who strive to better themselves as well as others. No they aren’t perfect, but they have the same values. Surround yourself with good, and you will reflect it!
  • 9. Help others along the way
    • Of course its great to get yourself where you need to be, but what good would it be for you to make all these productive changes and not share them with anyone else? Why wouldn’t you want to help others get to where you are, or where you are going? We know this… and enjoy it! Helping others not only benefits the one being helped regardless of how big the deed is, but it helps you too. Nothing and I mean nothing feels better than knowing you helped someone achieve or get closer towards where they wish to be. If you don’t know the feeling, then go try it. You won’t regret it!
  • 10. Moderation 80/20
    • Life is about living, we get that. But if you are eating crap all the time, laying on your butt then your body will reflect it. If you workout 4-5 days a week, make healthy choices, drink water, and have a good attitude then your body will reflect that too. If you stress all day every day about what to eat, what to drink, what to do for a workout then that will show too. You have to let yourself enjoy some things. Whether thats food or just relaxing, adapt the rule of “everything in moderation”. If you want a margarita one night, have it. If you want a cupcake, eat it. (Just don’t have a margarita everyday or 12 cupcakes). Afterwards do NOT beat yourself up over it, just jump right back on track the next day. A key to succeeding in this is don’t buy bad stuff in excess. Keep only healthy options in your home that way when you are tempted or if you want one treat you go get the ONE treat and then move on. 🙂

Do you have any healthy habits I failed to mention? I am sure there are tons more out there so please feel free to comment below and share! Everything mentioned above are based on observations and opinions not facts, so please feel free to add yours!

And as always please let me know if there is anything I can do to help! I offer personal training in the metro Atlanta area, Nutrition Fitness help as well as ID Life all natural products!

Stay fit y’all!