Amanda Fisher Coaching

I help women get crazy strong - physically AND mentally - through strength training, sustainable eating habits, and a heathy mindset.

The Red Pill Or The Blue Pill….Which Will You Choose?

Nutrition……..

Well, I call it nutrition.  Or “how we eat.”  Or, really……”the intersection of eating for health and eating a few treats.”

Sometimes,  “nutrition” seems to get shuffled about and mixed up with “dieting.”

Can they be the same?  Yes, sometimes.

But there’s this crazy thing between nutrition and dieting.  It’s like this little fantasy land, where magical things exist that wipe out calories, or eating certain ways or foods trump calories, or the notion that nutrition and health somehow have to be painful.  Or that just because you watched “What The Health,” you are now an expert at nutrition and that vegan is the answer and the only answer.  My friend Christina has a good name for the person that lives in this fantasy land – unicorn princess ponies.  And I dig it.  HA!

I liken it to the red pill and blue pill concept.  You know, if you take the blue pill, it’s all unicorns and rainbows.  It’s dreamy.  It’s like, very chill, yo.  Calories don’t matter.  And it’s all grand because we are living an illusion.

The red pill, however, is the opposite.  It’s reality.  Sometimes it’s cool, and sometimes it stings.  Calories matter, no matter if you count them or not.  Health, nutrition, losing fat or weight…well, they take REAL effort.  Sometimes more than you thought you needed to give, and it’s not always because of food, but because of how you think about food.

Thought it would be high time to talk through red pill/blue pill scenarios today, and get real.  Let’s work through some very common thoughts surrounding food, nutrition, dieting, fat loss, you name it.  Ok?

Blue pill:  I eat clean, so I never have to worry about counting calories, because all the foods I eat are healthy, free of toxins, and calories don’t matter when I eat this way.

Red pill:  I know that eating mostly whole foods is a great approach to nutrition, because these foods are difficult to overeat, and also I get a lot of “health” in them for a small caloric cost.  However, I know that overeating chicken is still overeating.  Just like overeating Cheetos is overeating.

Blue pill: If I just love myself enough, the weight will take care of itself.

Red pill:  If I do the work and practice self-acceptance, and deal with the things I need to deal with (the hard shit and the bullshit), and begin learning how to like myself where I’m currently AT, changing my behaviors and habits might be easier because they are coming from a place of acceptance and love.  They will still take effort though, and that’s ok, because I realize I need to be in this for the long haul.

Blue pill:  I’m so excited.  I’m drinking two shakes a day and eating healthy snacks and a colorful dinner.  These shakes are MAGIC.  The weight is just falling off.

Red pill:  Shut the F up about your shake program.  You are in a calorie deficit!  Which is why the weight is falling off.  It ain’t the shakes honey.  It’s the deficit.  Give YOURSELF credit for being in a deficit and embracing some healthy eating (the meals and snacks, not the shakes).  Don’t give the shakes the credit for the work you put in!  Save your money, your mental game, and the notion that you only need to do this for the next 6 weeks to get the weight off, and figure how how you can eat LONG TERM that doesn’t involve one more quick fix.

Blue pill:  I only eat organic foods.  I don’t allow toxins and pesticides into my diet.  Even snacks.  Organic Cheetos!  So healthy!  So delicious!  So free of toxins!

Red pill:  Organic Cheetos are still Cheetos.  Delicious yes, but you can overeat them just the same as regular ones.

Blue pill:  I only sweeten things with Stevia and Agave nectar.  Because it’s natural, and it’s good for me.  So much healthier than table sugar!

Red pill:  Sugar is sugar is sugar.  No matter if it’s table sugar or Agave, and too much is too much.

As a nutrition coach, and someone with an icky past of diet mindset and food anxiety, I can totally understand the Blue Pill.  I WANT to live in that land.  All those unicorns and rainbows, you know?  It’s all easy!  I can just sprinkle a little fairy dust on stuff, and it’s magic.  I spent a lot of years spinning my wheels in Blue Pill land.

However, I can tell you, I began to appreciate the Red Pill when it came time to owning my own bullshit stories, and when it came time to dealing with why I ate feelings instead of felt them.  To be honest, the Red Pill is freeing because it’s reality and realizing WE control our actions and even if it’s a little harsh at times, we are ready to handle it.  The Red Pill was also my vaccination against the bullshit that the Diet Industry was feeding me.  Once I began making choices based on my MY wellbeing, and not the growth of THEIR bottom line, things, including my perspective, began to shift.

Here’s the deal, YOU choose which pill to take.  Some will take the Blue Pill for a minute or even years, and to be be honest, that’s ok, because they need to learn their path that way.

Some will take the Red Pill instantly, and that’s cool too, because they know they are facing reality with up AND downs.

My program, #NutritionBoss, deals in Red Pills.  I’m not a Blue Pill coach.  I don’t coach in fantasy land, I coach in reality.  #NutritionBoss is for you if you want to sort through your own bullshit with nutrition, learn some habits that will take you far that you can use right now and when you are 90.  If you are looking for unicorns or fairy dust, #NutritionBoss isn’t for you.

Which pill will you choose?

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Three Things To Do When You Feel Stuck Nutritionally

Being a personal trainer and nutrition coach, I hear many frustrations from women on the regular about nutrition.  With the internetz and all, we are literally drinking nutrition information out of a fire hose.  There is no shortage of immediately available info, and it’s coming at us faster than we can consume it (or think critically about it).  And credibility of much of it is sketchy at best.  Multiply that times eleventy billion when you break apart different topics – weight loss, fat loss, superfoods, and then alllllll the diets.  SO.MUCH.INFO.

There seem to be three common themes related to all this stuff if I’d have to stop and take a count.

  • I know I just need to get better at not eating (insert carbs, Oreos, sugar, snacks, etc here).
  • I don’t know who to trust, and who is “right.”
  • I feel overwhelmed at the thought of making this fit my lifestyle, instead of just doing it for 12 weeks.

 

Any of these ringing a bell for you?  I feel like I could probably have raised my hand to every single one of these over the last 10 years, depending on what stage I was in life and how my relationship to food and fitness was (or wasn’t) going.  To be honest, throwing more information at any one of those themes really isn’t helping anyone with anything.

So, I thought I’d give you my best three tips for those times where you are feeling frustrated about your nutrition.  Cool?  Because feeling stuck is no fun.

First things first.  Stop the firehose.  Literally, stop taking in MORE information.  Unsubscribe to things that continuously put knowledge in your face but don’t help you actually IMPLEMENT.  Clear away emails, pages you like on Facebook, and whatnot that are just pushing that info in your face at ALL times.  Stop watching Dr. Oz.  Stop paying attention to if Oprah is eating bread with Weight Watchers again.  Stop listening to the MLM people who are telling you how #blessed they are because they found THE company that has completely changed their health (and the thickness of their wallet).  Stop sharing information on social media when you aren’t sure the credibility of it.  Just stop CONSUMING all the information.  For every piece of good information “out there,” there are hundred not so good ones.

Secondly, focus on inclusion versus exclusion.  Instead of NOT eating things, focus on ADDING things to your nutrition.  For every person who says “I’m going on a 21 day sugar detox” and then binging on sugary shiz on day 22, instead of swearing off sugar, try ADDING something to your meals.  Perhaps you decide that adding a serving of fruit with each meal is what you need.  Perhaps it isn’t even fruit, but it’s a slightly bigger meal for some meals, rounded out well with a good chunk of protein, tons of veggies, and carbs/fruit sprinkled in for good measure.  Focus on ADDITION to your nutrition instead of SUBTRACTION.  Abundance versus scarcity, yo!

Finally, make ONE change and watch the trickle down effect.  Avoid the temptation to change everything, and instead make ONE change.  Think about a thing you could do nutritionally to set yourself up for success AND is something that is relatively easy to implement.  For instance, maybe you notice that you tend to munch all afternoon long because you are hungry.  Perhaps you implement making sure your lunch is super well rounded with protein, veggies, and carbs.  To implement that, maybe you take 10 minutes each night after supper and put together tomorrow’s lunch, taking care to make it enough, make it tasty, and make it balanced nutritionally….to get you from lunch to dinner so you don’t feel the need to snack your way through the afternoon.  JUST DO THAT for a week or two, and watch how that trickles into the rest of your life.  That trickling is actually learning, and learning gives you feedback and shows you what to change NEXT.  A good rule of thumb is to make a change that you can do EVERYDAY for TWO WEEKS, and is almost as easy as remembering to brush your teeth every night.  There is a big difference between “I’m going to prep an awesome lunch for myself every night for the next two weeks” and “I’m going to cut all carbs out of my life for the next 21 days.”  Which do you think will be more successful?

Feeling stuck can feel icky.  BUT, taking an action, instead of wallowing in that icky feeling, will get you moving somewhere.  My coach Jill Coleman calls it “action over anxiety,” and to be honest….it friggin’ works.  As soon as you start taking an action, you get out of that icky feeling place and move on to do something.  And that’s the whole damn point.

If you are stuck in a rut with meal ideas, I might have some for you.  I just dropped my FREE meal guide book…..

Click to access!

Check it out?  It might get your creative juices flowing for those tasty lunches!  It’s designed to get you eating HEALTHY and TASTY food without complicating the shiz out of it all.

 

The Keys To The Fat Loss Kingdom: The Court

Time for my final bestowment of the keys to the fat loss kingdom.

Did you meet The King?  Read all about consistent calorie deficit, the biggest piece of the fat loss puzzle.

And The Queen? Read all about food quality, the second layer of the HEALTHY fat loss puzzle.

Today, we meet The Court. Or, as I like to call them – The S’s.

Steps.

Sleep.

Strength Training.

Stress Management.

Think of The Court as your final keys to the fat loss kingdom.  Once you are in the good graces of The King and The Queen, it’s time to pay attention to The Court.  It’s important, too, that we meet The Court AFTER we meet The King and The Queen.

Here’s why.

The King, Consistent Calorie Deficit, happens FIRST in fat loss.  Fat loss doesn’t HAPPEN without The King, you see.  So many try to create a fake relationship with The King by turning to exercise FIRST, doing all sorts of things like trying to pound away furiously at the treadmill, trying to see results, trying to find the muscle definition, wellllll it doesn’t happen if you meet The Court first.  You know, like trying to out exercise your food choices.  Or the funny concept of eating special superfoods that “burn fat.”  The only superfood that burns fat, my friends, is the one that you aren’t eating because you are creating that consistent calorie deficit.  Remember that silly Facebook article circulating awhile back about wine being better than a workout.  Oh hell.  Clearly that author didn’t meet The King.

The Queen, Consistently Choosing Quality Foods, happens SECOND in fat loss.  And fat loss still doesn’t come from JUST The Queen, The Queen must be with The King.  Remember, consistently choosing quality foods means we are getting foods with tons of nutritious value, tons of satiety, tons of sustained energy, and are really freaking difficult to consistently overeat, which feeds right into that relationship with The King, Consistent Calorie Deficit, right?  The Queen is definitely important, but still needs The King to be the ruler of fat loss.  Think of The King and The Queen as a power couple, yes?

So once this Power Couple is allll dialed in, The Court can sweep in from behind the curtains and really kick ass in Fat Loss Land.

Let’s get on a first name basis with the members of The Court.

Steps

Steps is basically what it sounds like.  Making an effort to move more during the day.  Not necessarily structured exercise, but more like allllll the little ways you can add up taking more steps during the day – shooting for an overall step count each day that is gradually increasing from your normal, parking far away, standing more versus sitting, doing your mobility work and stretches up and down from the floor during commercials….just all the creative ways you can move more.  One of my clients nails this during the week in my gym – she rides her bike to the gym, and then does some errands on her bike before going home – she’s moving more but not in an “I gotta exercise” fashion….more in just being conscious of getting smart movement in.  Steps, the first member of The Court, is basically increasing our overall daily energy expenditure during the way WITHOUT us noticing just too much.

Sleep

Sleep is VITAL.  Most of us don’t get enough of it, and we are running on fumes (and then later on, caffeine and energy drinks) to get through our jam-packed days, only to end up FINALLY in our beds and now wired because we are too wound up to actually settle down and rest.  It’s a vicious cycle.  There are TWO reasons why Sleep is the second member of The Court.  First, getting quality sleep (somewhere around 7 hours per night) lets our body wind down and run alllll the hormonal processes it needs to run to repair and recover our body AND regulate our hormones and hunger and satiety signals.  You can imagine, in Fat Loss Land, that hunger and satiety cues are sorta a big deal, right?  Second, a body well rested, because of alllll those processes that happened, is less likely to experience cravings.  In Fat Loss Land, making better choices becomes a smidge EASIER (and please don’t argue about how awesome that is).

Strength Training  

Strength Training is the third member of The Court.  Strength training is a really big deal in Fat Loss Land because of it’s ability to hang on to muscle during a focused fat loss period.  Guess what bodies with muscle do?  They burn more energy than bodies without much muscle, even at rest.  This is a really dang big deal.  BUT, the thing that is most often missed regarding strength training is that it creates a powerful hormonal cascade that help make us stronger and leaner.  Also, the recovery process from strength training takes energy (calories), and our bodies are literally trying to recover hours after training, sometimes a day or more!  So, we are burning, burning, burning energy AFTER we exercise, and so long as we still observe The King and The Queen, we are like kicking fat loss ass by exponential amounts here.

Stress Management

Stress Management is the fourth member of The Court.  To be honest, I think we gloss over this one far too often.  Said another way, Stress Management is basically figuring out how you handle stress physically and mentally so you aren’t batshit crazy AND so you can make smart choices for yourself (nutritionally, and otherwise) because you are in a good headspace to make them.  Stress Management can be everything from finding a healthy way to dealing with your crazy aunt Sally, to developing a self-care routine that includes journaling at the end of every day to take an inventory on you life and emotional health.  It can also be acknowledging the fact that you have a problem soothing your emotions with things like food, shopping, drinking, gambling, and allllll that noise.  It’s the acknowledgement and acceptance of things, and then a way to react to them in a healthy way.  It’s super important in Fat Loss Land, because, well…..those who manage their stressors don’t often emotionally eat.

So again, The King and The Queen of Fat Loss are the MOST IMPORTANT in the kingdom.  And if you need help getting a handle on those, you might enjoy my free guide – #20under20 – 20 Healthy Meal Ideas Made In 20 Minutes.  Once you are in the good graces of The King and The Queen, it’s time to get friendly with The Court, ok?

Click To Access Free Guide!

The Fat Loss Kingdom SEEMS complicated.  It really isn’t.  Eighty percent of The Kingdom is made up of The King and Queen.  The other 20% is made up of The S’s of The Court.  Put your efforts to The King and Queen FIRST, and strike up conversation with The Court after.

Now go slay your fat loss!  Without all the noise of internet land mucking it up for you!

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