Amanda Fisher Coaching

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

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Three Pieces Of Fitness Advice I Would Tell My Younger Self

You know how you look back to who you were a year ago, five years ago, 10, 15 and want to tell your younger self a whollllleeeee bunch of things that you wish you had know at the time?

I’ve been thinking about that lately, with fitness stuff.

What would I tell younger me about fitness when I was a young punk?  Lots!  It’s actually sort of hard to limit it to just three things, but I carefully sifted through 15 years worth of “stuff” and came up with these three.

It’s three helpful things to consider if you are just beginning to “fitness” or in your early 20’s like I was when I started “fitness-ing.”

You are busy, and so am I, so we are just going to get right into this today, ok?

Here goes.

Find exercise and fitness that YOU enjoy.  You know what makes fitness really damn hard?  Doing things you don’t look forward to doing.  Instead of trying to force yourself to follow training plans and programs and the 21 days to a better butt challenge on Facebook, do things that you can do multiple times per week. Things you like.  Things you (mostly) look forward to doing.  I write mostly about strength training, but guess what?  There are many more things you can do that just lift.  I love to lift, so I always do it, it’s easy for me to do to “fitness.” If you hate it, try other things, and find what YOU love.  What about walking?  What about finding different trails and doing some exploring?  What about low impact exercise like swimming if you struggle with joint health?  You can pretty much make anything fitness, if you find ways to get better at it.  So a few things, find one or two that jazz you up, and do them!

Use exercise and fitness to create a stimulus in your body, and not just to burn calories.  Most people fall into the trap of focusing only on caloric burn when exercising.  Here’s the thing, there is SO MUCH MORE to consider than that, and super important stuff too.  Use fitness to create an endorphin hit.  Use fitness to create a powerful hormonal cascade in your body that helps you preserve or increase your lean muscle mass, and helps you blast body fat.  Be strategic about the amount of fitness you do, so you don’t fall into the trap of jacking up your stress hormones so you are constantly wired and have an out of control appetite to show for it.  The amount of calorie burn isn’t as important as the response you get from the activity.  Logging hours and hours of exercise each week just to show a huge calorie burn isn’t efficient or smart.  Creating just the right stimulus YOUR body needs, in a manner that you can keep repeating, is how you will do well in this game.

If the Kardashians are doing it, it likely could be done better, smarter, or safer.  I know that’s sassy, but here’s what I mean.  Many (not all) the people who we see on TV training celebrities are….well, sorta dumb.  I’ve watched the Kardashians do some really shitty kettlebell swings and follow really weird diets, and also do some things that aren’t safe for the early postpartum periods that they exercised in.  I’ve not really seen them train their body as whole, or do much things that will help them be better humans (fitness-wise AND otherwise, lol).  Celebrity trainers themselves would also be included in this statement – Jillian Michaels and Tracy Anderson come to mind (eyeroll).  Now, Ben Bruno, a well respected trainer of celebrities IS a super smart and productive coach, buuuutttttt I don’t see too many other instances.  And oh by the way, this would include many popular Instagram fitness profiles as well.  Just because someone says they do fitness and post workouts on Pinterest and have tons of Instagram followers DOESN’T ACTUALLY make them good at fitness and knowledgeable about how to help YOU with fitness.  So, it they are super popular, and all in your face about fitness and beast mode, look deeper is what I’m saying.  Look for their experience and education when they catch your eye, mmmmmmkay?

There you go, younger Amanda.  Those are three things I would tell you that would save you loads of time spinning your wheels with fitness before really falling in love with it.

What would YOU tell YOUR younger self?  I’d love to hear!

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?

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.

 

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