You are What You Eat: You Can’t Out Exercise a Bad Diet
Ever heard someone give themselves permission to indulge their sweet tooth just because they just had a great workout? It’s a common excuse. 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 desert 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!
Do the math
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 have some pizza and soda with friends. 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. The only way to get ahead in the calorie game is to eat fewer calories than you burn. 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.” 1
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.
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!
You need both exercise and a healthy diet to be lean, strong and healthy. Don’t neglect either one!
Low Carb Mac and Cheese
Say what?! Mac and cheese without the traditional noodles! This Low Carb Mac and Cheese is a recipe that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles – make it a habit to use these tender, squash noodles in all of your favorite pasta recipes. Enjoy!
Here’s what you need…
1 large spaghetti squash
1 teaspoon olive oil
2 cups broccoli florets, steamed
1 Tablespoon coconut oil
1 Tablespoon coconut flour
1 cup coconut milk
1 cup reduced-fat cheddar cheese, shredded
½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
Salt and pepper, to taste
1 teaspoon red pepper flakes, optional garnish
Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray, and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
Remove the squash from the oven, and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl, and set aside.
In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the coconut milk, and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.
Pour the cheese sauce over the spaghetti squash and broccoli mixture, and toss until all the squash is covered.
Dish into 4 portion, and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!
Nutritional Analysis: One serving equals: 290 calories, 23g fat, 360mg sodium, 10g carbohydrate, 2g fiber, and 14g protein
So I saw an email from a friend the other day that talked about the importance of today.
See, today is really just your life.
In fact, the average American lives about 27,500 todays.
If you're 35, you've got about 14,500 todays left by some estimates.
Now I'm not telling you this to be morbid or anything. No, I am telling you this because once a day is spent - you don't get it back.
On average you're born with about 27,500 deposited in your account to spend as you choose.
You can invest them in building a lifestyle that you'll love (this includes both personally and professionally) or you can spend them loathing your life.
You can invest them in experiences with those you care about or spend them saying 'tomorrow we'll do this' or 'next year we'll do that.'
Today is the currency we're each gifted with to invest how we choose. To build the lifestyle we want.
I'm spending today coaching clients, working out and coaching young athletes. This is my ideal day.
If you don’t like how you are spending today, change it.
Don’t spend your todays settling for having a lifestyle you don't love or wishing that you could have more or be more. Invest each day in what you want to do - personally and professionally.
Surround yourself with those you want to be with...whether it is working out with people you enjoy or simply spending time with people whose company you enjoy.
Treat each day as if it's 1440 minutes you have to invest and you only get to benefit from them based on how you spend them...no piling them up for a rainy day.
So Win Today...it's the best investment you can make.
Fusion Foodie Friday: Meaty Comfort Chili
Cold days call for warm, hearty comfort food and, boy, do I have the perfect recipe for you today. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!
You have several serving options with this chili. You could serve it in bowls, topped with a sprinkle of cheese, a dollop of sour cream and a sprinkle of fresh green onions. You could scoop it over freshly baked sweet potato. You could use it to dress up a serving of scrambled eggs. You could serve it, chilled, over a large salad. The possibilities are endless. Enjoy!
Here’s what you need...
Nutritional Analysis: One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein
I hope you are having a “WOW” Wednesday.
One of the questions I often get is “Are you ever in a bad mood?”
My answer is “Of course. I just don’t let a bad mood or negative feelings permeate very long. I will do everything I can possibly do to shift any negative emotions or feelings.”
If I’m feeling stress, anxiety, or overwhelmed, I will do one of a few things:
1. Box or Lift some Kettlebells
2. Write down things I am grateful for
3. Take 10 deep breathes or some sort of meditation
4. Focus on “one thing” and WIN the day
5. Do something to get my mind right. Usually that is a massage or quiet time for me
Do whatever it takes to win the battle between the ears. And it is a battle. So much of success is MINDSET and winning the day. So Focus on one thing that gets your mind right and win the day today!
I love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Fitness Chicken Lettuce Boats and you’ll see what I mean – the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams out of your mind…but rest assure that this recipe is highly healthy and will keep you on track towards your fat loss goal. Enjoy!
Here’s what you need…
I've been coaching people to become a healthier version of themselves and get fit for almost a decade now, and every time I hear that phrase I instantly become aware of the fact that we have an uphill climb...
See, when you give someone feedback or try to offer them insight and they respond with "I know", what they're really saying is "I don't want to be helped."
Because if they know then why aren't they doing it?
I suspect that everyone reading this newsletter knows that a diet of processed food and soda isn't ideal for weight loss, fitness and/or health.
With a few exceptions, you pretty much know what foods to include and which ones to avoid.
But there's a BIG difference between knowing and doing...
The magic is rarely in knowing anything. It's in the application of that knowledge
Knowledge is NOT power... Applied knowledge is.
So, if you find yourself saying, "I know", stop yourself, take a deep breath, and ask yourself, "Do I really want to become the best version of myself?"
If the answer is "YES!", then stop talking about what you know and start focusing on how to DO IT.