Amanda Fisher Coaching

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

Category: Food (page 1 of 61)

How To Spot A Quick Fix Like A Boss: The Sexy Product Edition

Gloves off this year, Big Diet!

I mean, if you hadn’t already picked up on that from me, lol.

But seriously, it is important that we talk about Big Diet, and all the ways it is jacking up our relationship with food.  Well, really, it doesn’t stop with JUST our relationship with food.  It spreads it’s ugly message of “not good enough” into every facet of our life – how we feel about ourselves, how we feel about our body, and, well…how we feel about how we make choices about our food and our body.  

Big Diet breeds fear.  Fear of food groups, or food in general, or fear of feeling fat, or fear of feeling inadequate.  Just plain old fear.  Fear, although not an overall bad emotion,  isn’t generally an emotion that is helpful with food because, well….it’s dang hard to trust yourself and your food choices when you fear them.  And Big Diet is there, lurking right around the corner, waiting for you to get frustrated, feel like a failure, and opt into the next diet waiting for sale.  

You guys, I KNOW!  The lure of a new plan, a new nutrition program, a new diet…..ohhhhhh the sexiness of it.  It feels HOPEFUL.  It feels EXCITING to feel like you are taking charge, as you head to the grocery store to buy all the new foods on your approved foods list.  It feels incredibly empowering to know that when that diet is over, you will be wearing all the new clothes, and getting all the compliments.  

But it’s a trap.  One that, if you don’t stop and drop out of the Big Diet cycle, will keep you feeling powerless and fearful and never being able to trust your choices surrounding food.  You will always be relying on Big Diet to provide you a plan for you to eat.  And not only that, you will be messing around with your metabolism in the process, possibly finding yourself in the ugly lose/gain/gain cycle that is so common of Big Diet.  Check out my Building A Bangin’ Metabolism series if you need more reasons to not diet, mmmkay?

Does that FEEL like a good place to live the rest of your life?  In fear?  Unable to trust yourself?  Gain and losing the same pounds plus some?  Never making your own food choices?

The sooner we can drop out of Big Diet, the sooner we can get on living life the way it’s meant to be lived – with trust.  And confidence.  And realizing, that YES, you ARE good enough.  

I thought it might be helpful to start this How To Spot A Quick Fix Like A Boss series to show you the sneaky ways Big Diet can manifest itself, and so you can hone your skills, and vaccinate yourself against Big Diet’s ugly ways.  Sound good?  Because I would love nothing more for you than to hone your skills, so that when a Quick Fix presents itself, your bullshit detector goes off and you run the other way.  Because a Quick Fix is just that short term “solution,” right?  We know it won’t work, or last. And we know it will keep us in the Big Diet shame cycle.  Ish.

Today, we chat all about The Sexy Product, the easiest Quick Fix to spot.  

Quick Fix #1: The Sexy Product

Ladies, this is the easiest Quick Fix to spot, because there is actually a “miracle product” that will “do all the hard work for you.”  Pills, shakes, patches, fat burners, detox systems, allllll this stuff falls into this Quick Fix category.  

I know it feels super hopeful to eat a donut and then either slap a patch on your skin so “the calories don’t absorb” or to eat french fries for breakfast, lunch, and dinner and take fat burners at each meal so you negate them, buuuuttttttt…..

….it doesn’t work that way.  

Here’s why The Sexy Product is another Quick Fix.  Because you are being led to believe that you don’t have to change anything about your habits in order to lose weight.  You can eat like you always eat, the product will do the work, you know?  

Uh, no.  

Let me share a way that The Sexy Product has become EVEN SNEAKIER.  Often times they are sold with some sort of meal plan or strategy.  It looks a little like this – drink two shakes a day, and eat two colorful meals (often protein and veggies), and 2 healthy snacks per day (often protein and fruit or something).  Let Sexy Product work for you while you follow this meal plan!

Here’s the shady part – you lost weight, which you feel great about!  But….you believe The Sexy Product was the driver for the weight loss.  And, to be honest, it was YOU who was the driver for the weight loss.  You see, yes, you took the product, but those shakes were lower in calories than what you might typically eat.  So were the colorful meals and the healthy snacks.  Instead of The Sexy Product “being magic” and causing the weight to fall off, what really happened was YOU were in a calorie deficit, which generated weight loss.  And now The Sexy Product gets all the glory, instead of YOU for your hard work!  Um, WHAT?

This Quick Fix traps you into thinking that you need the product to get the results.  It leads you to believe that the product is the magic, the doer of the work.  And it keeps you buying the Quick Fix month after month because you believe that, lining the pockets of Big Diet even more.  

Again, The Sexy Product can be a variety of things.  But it boils down to being only something that looks sexy, and feels sexy (and hopeful), and really, it just traps you into thinking you must rely on the product, and not yourself.

Do you see how that breeds fear?  Fear of what happens to you without the product?  

And do you see how that is the opposite of trusting YOURSELF?  

So, if you find yourself stuck in this Quick Fix, here are a few helpful tips for you:

  • It’s time to leave.  You need an exit strategy.  Here’s one – just stop this Quick Fix.  You are delaying your entry into a mental space and belief system where YOU are the driver for change.  
  • Understand that you are worthy of unconditional love (no matter what you think your size or body has to do with it), and you are SO ENOUGH RIGHT NOW.  This might be hard to hear, I know.  But, it doesn’t make it any less true.
  • Unsubscribe from emails, unfollow social media accounts and friends that promote this Quick Fix so it’s out of your face all day long.
  • Find a support system that will help you look at the bigger picture here, and not send you running into the next Quick Fix.  

Ladies, I get it.  I’ve DONE the Quick Fixes.  Loads of them, in fact.  I was trapped in this little hell for a LONG TIME.  So, I want to give you hope.  You can come out on the other side of it.  It’s hard, for sure.  There is lots of baggage to unpack.  But it is doable, so long as you decide you want to take back the power, instead of giving it away to Big Diet every day/month/year.  

If you want an understanding of how your body, and your metabolism actually WORKS, feel free to pick up my free #MetabolicBoss guide.  My guide will help you learn how your body actually burns calories, and what things help or harm that process.  Oh, and at the end, there is a five step action plan that will help you get on the path to actually doing your body a favor and work with it, instead of against it.  

Snag my FREE #MetabolicBoss guide here!

Building A Bangin’ Metabolism: Your Exact Five Step Action Plan

Alright, let’s roll on with my metabolism series, shall we?

In case you missed my first installment, your metabolism mystery, go ahead and review that.  Likewise, you can read installment two, five questions to ask yourself before you assume your metabolism sucks, as well.

Today, our final installment, is alllllll about the big things you can do (or not do) to keep your metabolism in happy and healthy territory.  Consider it an action plan.  Something to refer back to on the regular, in case you lose your way, or in case you get muddled down in tiny details and need help finding your way back to the big things you can do to actually focus on that matter most.

Remember, like anything, all good things generally take time to accomplish.  I know, I know…the saying “Rome wasn’t built in a day” is sometimes overused, but it’s true.  We can take action on these big things…..over time.  Change, well…change that lasts anyway, happens in days and weeks and months, not overnight.

Some of the items on my list might surprise you.  Some might be things you would typically expect.  My list has nothing to do with superfoods, or dieting, or cleanses, or resetting.  It has everything to do with simple, strategic, and SMART things to focus on (and really, only just a few!) so you can cut through the crap and get down to business.

Should we get right down to it?  Let’s do this!

Don’t diet, but be a detective.  Guess what?  Big Diet tells us just to eat less and move more.  CAN this be true?  Sure.  But, it likely isn’t in the way we think.  And most often, diet tends to run amok and mess up our hormones and hunger and satiety cues, and lead us down the path of “on” and “off” with eating.  Instead of dieting, or eating less, or counting, or whatever, let’s build meals, and reverse engineer this thing!  Instead of relying on a website to spit out how much you can eat per meal or per day, why not build meals and taking notes and tweaking and figuring out how much you actually require to thrive?

I know this sounds overwhelming, but it really doesn’t have to be.  Build your meals around lean proteins and tons of veggies, and then sprinkle in some complex carbs and healthy fats.  A good rule of thumb is that protein and veggies don’t change in quantity just too much.  However, YOU being a detective is to determine the right amount of complex carbs and healthy fats for YOU.  Then, pay attention to how these things go for you.  If you take a few notes and be aware, you’ll be surprised to find out what things satisfy you and what things really don’t, and instead make you hungrier or a little up and down on energy, instead of stable.

I like to use the HEC method by Dr. Jade Teta.  If your hunger, energy and cravings are managed, you are on the right path, and are probably finding out that you don’t crave or binge eat because, well….you just don’t want to.  Your hormones are balanced, and doing what they need to do so YOU can do what YOU need to do.  This might take some time to figure out, but, it’s worth it!

I have a fabulous FREE resource for you, my #20Under20 Meal System, that will help you build some satisfying and tasty meals to help you get started!

Be strategic and stingy with your workouts.  Strength training is a must for a bangin’ metabolism.  Lean muscle on a body helps that body burn more while doing nothing AND while recovering from gym workouts.  However, we need to be smart.  ALL the workouts, for ALL the time, well, that’s a good recipe to hurt our metabolism long-term.

I like to think about folks after general health and fitness, and a lean body needing about two to four moderately intense strength training sessions each week.  Not two-hour long sessions, mind you.  But somewhere in the ballpark of 20-40 minutes.  This is crucial and a MUST for a metabolism.  Remember, the dosage, or how often, is different for everyone.  The number of sessions that fit into your life and that you can do consistently matters MOST.

After that, some women might benefit from one or two metabolic conditioning sessions.  These could be on different days or AFTER a strength workout.  These are those 20 minute max workouts, more intense, and less time than most think is “worth it” in the gym.

A great way to do your metabolism a disservice is to plod along on the treadmill for hours on end.  Remember, MORE doesn’t equal better.  Effective and better….is better.

My program, #MomBoss, might be a great way to get in about four SHORT strength sessions each week.  These would be an excellent workouts for busy mamas who find themselves wondering “what to do” in the gym, and who want to cut through the bullshit of “more is better” and get their goals accomplished STAT.

Find your stress management approach.  Unmanaged stress can create a shitstorm for us hormonally, which can in turn jack around with our metabolism.  Unmanaged stress can also entice us to eat our feelings, and then instead of acknowledging THAT, we say “my metabolism sucks” and never take action on managing our stress levels.  Please don’t read this as never feel stress.  We will ALWAYS feel stress in our lives in some form or fashion, and having stress isn’t a bad thing.  Managing stress, however, is key.

One tactic I really like for stress management is saying NO a lot.  Don’t always be a “yes” girl.  Your time is valuable, girl, and YOU are valuable.  Say no.  Turn down things.  Initially, this might make you feel MORE stress because you have to learn how to not feel bad.  But, in the long run, this will be HUGE.  If it isn’t a HELL YES, it’s a NO, at least initially.

A second tactic I really like is for scheduling time to do nothing each week, lol.  Seriously,  schedule time that can’t be filled with other things.  Simple as that.  Block out time on your calendar (and your family’s calendar) for doing NOTHING and then use that time to just do nothing or do whatever the hell you want that recharges you a bit.

If either of these two choices give you anxiety, it’s probably time to implement both, stat.  And, if you can’t find time on your calendar for downtime, you need to say no a LOT more.

Go the eff to sleep.  Guess what is our biggest hormonal reset?  SLEEP.  A time where your body recharges and repairs tissue.  Guess what HELPS a metabolism?  A hormonal system that isn’t all out of whack and jacked up.

I know, I am one step ahead of you.  We can’t control that we always GET the sleep, meaning, that we STAY ASLEEP at night, or fall asleep easily.  We CAN, however,  build a proper night’s rest into our schedule, and make an effort to prioritize 7-9 hours of sleep each night.  The other great thing sleep does is balance our energy, which….means…..we aren’t likely to experience cravings for sugar and stuff allll day everyday.  And those cravings are generally what make us go “why is my metabolism so slow” when we find ourselves in the candy dish all afternoon at work.

Always be moving (outdoors when possible).  Moving more (this is NOT fitness or exercise) is HUGE.  This can be ANYTHING.  Playing outside with kids.  Taking 10 minute walks after meals to help digestion.  Walking to do errands instead of driving.  Leisure walks.  This actually helps us burn calories in a way that doesn’t really compete with our appetite or anything that we are doing, and falls into that NEAT category from installment one.  And…..time outdoors and time moving your body….are GREAT STRESS REDUCERS.  We aren’t on this planet to work in a seated position all day, then stop by the gym to try and really kick ass for 60 minutes, only to drive home, and sit while eating supper and sit some more while catching up on two hours of DVR.  Bodies are made to move.  In a variety of activities. In a variety of positions.  And our bodies (and brains) need it!  So do our stress levels.

Ladies!  These are five things to begin implementing that don’t cost a dime!  Oh, and long term, they will put you in such a great metabolic space that you won’t be finding yourself googling “ways to fix my metabolism” and finding cures from shady internet sales people, you know?

Please share this with your best girlfriend who needs to stop obsessing over quick fix solutions that wreak havoc long term, mmmmkay?  Oh, and be sure to drop your questions if you have them!

Want my FREE #MetabolicBoss Guide sent right to your inbox?  It's EXACTLY what you need to know to build a bangin' metabolism.  Drop your email below and I'll send it right over!

Why You Shouldn’t Obsess For 80 Days (A Beachbody Rant)

Ah yes.  Today is the day.  The day I’m done being Switzerland about Beachbody.

I’m going to rant about the “latest and greatest” Beachbody program….80 Day Obsession.

AKA another way for people to get sucked into the mentality that fitness (and nutrition, if you’re a “fixer”) must be BALLS TO THE WALLS in order for it to count.

Let’s start with the name of the program.

80 Day Obsession.  AKA 80 Days Of Disordered Thinking About Yourself, Your Fitness, And Your Food.

I don’t know about you, but 80 days is a long ass time for me to be obsessive about my workouts and my nutrition.  Hell, one day is too long to be obsessive about those things.  I’m more like….let’s lift a few times a week, enjoy our eating, and then still do the mom-ing, and the working and not just be so damn focused on “pushing play” for the sake of pushing play to say “I was obsessed for 80 days.”

There doesn’t seem to be room for growth with an 80 day obsession.  There just seems to be room for starting a program, being crazy about it for 80 days, and then stopping.  Then what happens?  Are you “indifferent” for 80 days beyond that?

According to Beachbody’s website, under FAQ’s….in order for someone to be successful with the 80 day obsession….

….You need discipline and dedication—and a willingness to work hard for maximum results! To reshape your body in a specific way like this requires an obsession to detail, including following the Timed-Nutrition Eating Plan and giving your all in every workout. It’s not easy, but don’t worry, Autumn and the cast will be right there with you, working just as hard!

To reshape your body requires an obsession to detail, people!  We aren’t doing it good enough anymore!  Plus, that timed nutrition eating plan!  I mean….

80 Day Obsession….another way of saying if you don’t prioritize nutrition and workouts to the hilt and live and die by them, you just aren’t good enough.

Here’s the thing.  It isn’t *just* about the 80 Day Obsession.

It’s that it isn’t good enough anymore to incorporate some strategic workouts and figuring out how the hell how to like how you eat after being on a diet for eleventy billion years.  Nope, now we gotta OBSESS.  And that really chaps my ass.  Because, well, isn’t the point of fitness and food to ENHANCE our life?  Not BE our life?

A quick question that I like to ask myself when I’m considering a new program or a nutritional approach….

Am I willing to do this for the rest of my life?  

I mean, because, if I’m not, well…where the hell are those “hardcore” results gonna go after the 80 obsessive freaking days?

Perhaps a better way to do this, Beachbody, is to help people find the intersection between where they can eat in a sustainably healthy fashion, work out in a sustainably healthy fashion, AND FUNCTION AND THRIVE IN THEIR LIFE IN A SUSTAINABLY HEALTHY FASHION (yes, those are shouty effing capitals).  Where is THAT program, Beachbody?  Where are THOSE “coaches” helping people do THAT?

*awkward crickets*

Oh that’s right.  There aren’t sales in those products.  There won’t be turnover in those products from the buyers needing to find “the next best program” after they obsess for 80 effing days.

How does a company in the multi billion dollar fitness and diet industry generate revenue?

Hint: they DON’T, if their target market suddenly decides to like themselves and doesn’t need the hardcore shit anymore.

Huh.

You guys, this isn’t just about the 80 Day Obsession.  This is about the entirety of this brand.

Push play on this 80 day program.  Good job!  Whoops, not good enough, now buy this really freaking expensive superfood shake to go with it.  Good job, aren’t they delicious?  Aren’t you freaking nourished and #blessed?

Wait….we need help pushing this shit out to the masses, I know, let’s create “coaches!”

Suddenly spread in every feed in your social, hell, you’re lucky if you have just one in there.  There’s likely three or four.  Hinting that you should join their clean eating challenge.  Or their detox (the devil’s work).  Or….maybe you want to create YOUR #blessed life too, and start peddling the shit down the line to the next unsuspecting victims.

Here’s the thing.  I’m down if you want to push yourself in a workout program.  Dude, I push myself in workout programs!  I am down with that good stuff!  I am down with adding some healthy intensity to my life.  I’m also down with making my nutrition match my goals, so long as it’s sustainable and SANE.

I am absolutely not down with this shit running my life for 80 days, or 1 day.  I have better things to think about.

I am also not down with a company who talks down to the masses about “needing to feel good about wearing that swimsuit this summer.”  Because if it’s summer, you put a swimsuit on.  End of story.  And feel good about feeling good RIGHT NOW in it, too.

Oh, and let’s not quite stop there.  I’m not down with people who actually perhaps don’t have the training to advise people in workout programs or nutritional protocols, and the only credential they have is paying $49 or $99 to a company to buy a starter kit to help them peddle shit down the line.  That isn’t training.  That’s a pyramid.  No matter if you feel #blessed or not.

Here are the things I look for in a workout program for what it’s worth:

  • It’s intentional…the exercises inside of it help you be better at something, somehow, and help you shore up any weak stuff
  • It’s scalable….you can make it harder or easier, there isn’t a cookie cutter way or choreographed bullshit
  • It’s a tool in your toolbox, not your ENTIRE toolbox (meaning, it enhances your life, doesn’t RUN your life)

There are more things for sure, those are a quick list.  Shitshows like 80 Day Obsession are exactly why I wrote #MomBoss.  Because, well, it meets my criteria for a program, AND is short and sweet AF for busy mamas to get inside their workout and get out of it, so they can continue on wiping butts, winning the bread, and ending their day with a glass of wine (that doesn’t fit into a 21 day fix container, BTW).  I have no idea if #MomBoss is for you.  Only YOU can know that.  And a full disclosure on #MomBoss.  It will make you stronger and more resilient, but it won’t help you magically find happy, because that’s an inside job.  It is one tool in your toolbox.  And you already rock.  This will help you follow a strength program, stay focused, build mom muscle, and, to be honest, probably be stronger and more mobile than you even think can happen in eight short weeks.  But it can’t BE your life.  It can only be a tiny little sliver.  Because 80 days of freaking obsession is no way to live, mmmmkay?

PS – Gloves are off, Beachbody.  And, well, every MLM for that matter.

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