It’s easy to get drowned in the undertow of weight loss advice on the internet.
We could argue back and forth until our face’s turn blue about what diet is best and what training methods are ideal.
Over the years I’ve experimented with different diets, training methods, and other weird fitness shit.
What I’ve found that’s worked best for me and coaching clients, has far less to do with a specific diet and exercise program.
It’s more about the mindset, attitude, and identity we create around our health, fitness, and body.
Like most things in life. Weight loss is about getting really really…. like REALLY good at fundamental behaviors. Then, practicing those fundamental behaviors over and over and over again.
Ask Serena Williams how she got really good at tennis. I bet it has something to do with practicing forehands over and over again.
Ask Steph Curry how he became the greatest shooter in NBA history. It probably has something to do with practicing his jump shot over and over again.
Ask Jamie Oliver how he got really good at cooking. I don’t know what the fundamental are of cooking – but I bet Jamie practiced them over and over again.
Today, I’m happy to share with you my friend Amanda. Amanda is a boss, and over the past year of working together she has worked really hard at health & fitness fundamentals.
She’ll be the first to tell you that her journey wasn’t always fun, exciting, or even successful. But she worked hard – really hard. On the fundamentals and has changed her body, mind, and life.
Read on and learn how she lost 25 pounds, 22 inches, overcame binge eating, and is building a body she’s proud of.
Q: I’d love to hear from you about your past – can you describe a normal day for you before you joined Coaching?
A normal day for me before coaching was basically eating whatever the hell I felt like, however much I felt (usually binge eating), barely exercising, and then stressing about the fact that I was not getting smaller. Then wondering if I was ever going to reach my goal weight ever again.
I would drink 1-2 Redbulls a day and snack all day long. I would stay up until 1 or 2 am and wake up whenever I felt like it (or right before work). I was unmotivated, tired because I wasn’t taking care of myself, and virtually depressed.
Q: What changed? What made you invest in yourself by joining coaching last year?
Honestly, I like to think of it as fate. I was working at an internship when I came across the blog about clean eating. Then after researching a little more on the blog, I found out about Coaching. I figured it was worth a shot to see if you could help me.
So I reached out and it was the best decision I’ve made!
After investing, Justin can tell you that it took a little bit for us to see results. It was time to eat like an adult and stop stressing about finding my purpose in life, because our purpose always changes.
After this mindset shift I started to take the bull by the horns.
Q: What’s a typical day like for the “new” you? How much different do you feel?
A typical day for the “new” me is eating 2 meals a day until I’m about 80% full (so I’m not stuffing myself), and working out Monday through Friday for at least 20-30 minutes.
I no longer binge eat or snack throughout the day, and I tend to get myself to bed by 11 pm to wake up at 6 am.
I have more energy on a daily basis
I feel amazing in my own skin.
I am still trying to be the best version I can be, but I don’t really need to put much thought into the actions to get me there.
Q: What has been your exercise strategy and how has this changed over time?
In the beginning, I didn’t really have an exercise strategy. I used to kid myself in believing that my job was enough exercise (I was a server at a busy restaurant back then). Now, I do ReFit Rev (a dance/cardio work out on YouTube) and work out my arms (an exercise regime that Justin recommended) every other day for 5 days a week (one day ReFit, another day arms).
Q: How has your “diet” or nutrition changed? How did you get started?
My “diet” has changed as I’m considering the nutritional value of what I put in my body. I still eat crap from time to time but I typically eat things that are healthier.
It took me FOREVER to get started on this route. But I stopped the gorging and bingeing, I dropped the Red Bulls, and swapped that out for green tea with 1 tablespoon of honey when I’m at work (this is like a 36 fl. oz. container so it lasts me for about 4 hours).
Q: What has been the toughest change, challenge, or moment of your transformation and what have you done to overcome it?
The toughest change, challenge, and moment of transformation was the exercising. I never wanted to do it.
I always felt like it was too exhausting, which is funny because afterwards, I always felt amazing. I finally told myself that if I wanted to stick with feeling like crap all of the time, then I could continue doing what I was doing (which was the bare minimum).
It was hard making a schedule to exercise, but luckily I got a new job that allowed for more consistent hours so I was able to develop a schedule to exercise, eat, and sleep properly.
Q: Your physical appearance has changed. What else has changed about you?
I’m not as insecure as I once was. I used to feel self-conscious about the clothes I would wear, the fat around my body, and felt generally unattractive.
Now I feel more confident.
I love showing people my before and after photos because I’m genuinely proud of myself for losing almost 30 lbs.
And the best part is at first I didn’t even notice it happening. Now I can wear size smalls on pants and shirts when before I could only wear large to feel comfortable.
Whenever I get stuck in between a certain set of numbers on the scale, I remind myself that it’s happened before and I know I will overcome it. Besides, the scale isn’t the thing that really shows my change, it’s my body.
Q: What are you still working on? What new habits are you trying to develop?
I’m still working on eating right. Like I said, I still have days where I eat like crap or I give in to that extra glass of wine or a margarita.
I’m working on drinking less or even drinking lower calorie beverages. I noticed that I drink more water everyday over sodas, which is fantastic (also if you’re trying to kick sodas– zero calorie will be your best friend). I’m still trying to find work outs that push me as I enjoy pushing myself now.
Q: What are you excited to do now that you could not do in the past?
Wear clothes that show off my body!!
Not in an inappropriate way, but like going to the beach in a two piece or wearing tank tops and short shorts. Being comfortable in my own skin and feeling confident in how I look. I’m excited to continue pushing myself to gain the muscles I’ve been wanting and to tone out my body a bit more, now that most of the weight is gone.
Q: Do you have any words of advice for somebody who hasn’t invested in any program and can’t seem to make any progress?
Keeping up with it will be annoying at first, but once you find a flow, you’ll learn to appreciate it. And find yourself a coach that is willing to be there for you– like Justin!
I honestly would have given up within the first 3 months if it wasn’t for his words of motivation and his faith that I could do it.
Q: Who is a character from a TV show or a book that you’ve always resonated with?
Rachel Green from Friends. I am somewhat spoiled and unsure of where my life would take me, but with the help of good friends and the faith that I will make it to where I want to go, I know I’ll get there.
Q: Favorite song?
Grace Got You — MercyMe.
Q: Favorite thing in the entire world?
My dogs! They always make my day!
Q: Where is your favorite place to go on a weekday afternoon when you have no plans or obligations?
My backyard with my babies (dogs) to watch them play and run around. Or even join in the fun!
FINAL THOUGHTS AND NEXT ACTION STEPS
Losing weight is hard sometimes. We might as well accept and anticipate that as we strive to build consistent healthy habits, we will fail. We will fuck up. We will, “fall off the wagon.”
Establishing strategies to deal with these things when they do occur is important for long-term success. Two of my personal favorites are “always something” and “never two in a row.”
Always something means to to always do something. Can’t get your full workout in? Cool, just get in half (or just do 10 push-ups). Can’t get your healthy meal in? Cool, do the best you can in whatever situation you’re in.
Never two in a row means this. Miss a workout? Cool, just not two in a row. eat a shitty meal? Cool, just not two in a row.
If you’ve been struggling to lose weight and develop healthy habits. Ask yourself how can I make this easier? How can I set myself up for success instead of always trying to really on willpower and motivation.
Amanda taught us that accepting that the process will be tough sometimes is important. But ivy understanding your “why,” creating a strong support system, and asking for help when you need it – you can be successful.
Thanks Amanda for sharing today.