Stress, Recovery/Sleep, Happiness, Nutrition= Key to Fat Loss and Health

• 6am Cardio
• Work and eat
• 5pm Lift
• 6pm Teach Spin Class
• Eat
• Bed

This was my life for a few years. Most of my time was spent in the kitchen. My other time was spent in the gym and at work (which was at a gym) There wasn’t much wiggle room with this routine, as it was pretty habitual to the point that something would get in the way and my anxiety would kick in. I scheduled doctors and dentist appointments around my workouts and even passed up events and activities due to my schedule.

I felt pretty awful inside. I was hungry, tired, agitated, fatigued and I wasn’t making any strides with my body or my strength because I was depleted and stressed from the inside out. I was doing cardio almost everyday for at least 30 minutes. My body was sticking in a place that was not budging, no matter how much I was working out. 

The more is better approach is not only something that is so detrimental to ones body, but it simply won’t get you where you maybe want to be.  

This high amount of stress in my body was slowly killing me.  I got myself extremely sick and was hospitalized  which was an eye opening experience that to this day, I am grateful for because it forced me to realize that all out, all the time just doesn’t cut it. The second I laid off the workouts and took into account other areas of my health:

• stress/recover
• Nutrition
• Sleep 
• Happiness/Balance 

When I began paying way more attention to these areas of my life, changes in my physique began taking place when I wasn’t even trying. I want to go through the importance of these areas when it comes to overall health and fat loss. Without them-you may be putting your body at risk for danger! 

STRESS

My health scare forced me to make a lot of changes for the better. I have a history of anxiety. I know this about myself. I can cause myself to stress very easily. When I was in college, I dealt with anxiety attacks and getting more in tune with my body. You could say there was a time in my life that I would always be on edge. The littlest events or things could trigger my responses and it took me a while to figure out the perfect way for ME to deal with stress. Anxiety aside, I will say that any diet changes or excessive exercise is stress to the body. Anytime you are restricting yourself with food, overdoing it with workouts, you are creating an unhealthy environment in your body.

Too much stress and anxiety about food; how much, what portions, what brand, when we eat it, how we eat can take a very unhealthy and dangerous turn for those who are trying to lose bodyfat AND also still want to enjoy life! 

My life was at a time -Food and workouts- Thats it.  I never allowed myself anything that I truly wanted. I ate the typical ‘clean eats’ such as oatmeal, fruit, veggies, complex carbs, nut butters and that’s about it. I avoided social events so I could stick to the foods that I was familiar with, I avoided alcohol even though I was pining for 1 glass of wine, I never had a sweet and god forbid I even touch bread! The crackers and cheese that I was obsessed with or a good ole turkey sandwich was certainly not on my list of options! 

Besides just the food restrictions rules I set for myself, I was doing endless amounts of cardio-45-60 minutes a day. As I mentioned, I wasn’t losing fat, I was somewhat uncomfortable in my own skin, I wasn’t happy and I was also tired. I couldn’t help but wonder if I was doing TOO MUCH and EATING TOO LITTLE. The fact that I was stressing over everything and having constant food anxiety about little things was slowly killing me

How Do I decrease Stress?

• I incorporate at least 1-60 minute vinyasa yoga class every week without fail (not the HOT, crazy yoga, but the relaxing, light, restorative yoga)
• I spend 10 minutes in the morning thinking about the day ahead and 1 thing I am grateful for
• I surround myself with people who add to my life, no toxic energy
• If I feel anxiety harboring in my body, I close my eyes and take 1o DEEP breaths and ask myself “what is the worst thing that could happen?” This reminds me of how grateful I am for everything I have. 
•  I focus on quality, not quantity of my workouts
• No food is off limits. Food used to be a place of stress for me, but when I came to a place that I realized a cupcake will not change who I am or what will happen to me, if its something I want-I eat it with no regrets. 
• I spend time with my new puppy!

 

 

NUTRITION

 

Eat for Variety! The problem with certain ‘diets’ is that they can cut out entire food groups all together! The body just like exercise, gets used to what you put in your body and at some point needs a change. It is so important to vary the foods you eat within each food group. I know it can be a bit of ‘work’ rather than prepping meals to eat the same thing for breakfast, lunch and dinner everyday, but keep in mind that every single food has different nutrient properties; all of which the body needs to keep working as an efficient machine. Not every food you eat has to be perfect, and so what if you go overboard on a certain food group one day. No big deal, just make up for it the next, or just move on…there is always tomorrow. 

For me, counting calories doesn’t work. There will be some of you reading this post that SWEAR by counting macros and it works for you! Thats great if you find that it does, I’ve tried it for shows, for fun, and I am miserable and crazy when I do this. I am not into opening up my phone to input my sushi dinner in MyFitnessPal when I am out to dinner with others. If I want something, I eat it and do everything with moderation. I always think about satisfaction and what my body is craving rather than torturing myself to eat cold chicken and broccoli. Those days are long gone. 

My tip with nutrition would be to always take note on how you feel after you are done eating a meal. If you are counting calories, and used up your ‘calories’ for that meal but are still ravishingly hungry… that’s a sign you need to be eating more. Our bodies will hold onto fat if you deprive yourself. By staying in tune with your body and staying consistent, this in turn will result in eating fewer calories without having to ‘work’ at it.

Food should be something we enjoy and brings smiles to our faces. Food brings us together. Think about a fun meal you had with your boyfriend, girlfriend, parents, friends or colleagues. It is always memorable. The dishes, the flavors, the laughs. There is a reason that certain religions and many families are so focused on meals. They make us happy. 

Try to avoid labeling Foods are not ‘good’ or ‘bad’ Do not feel guilty for including in something that you truly enjoy once in a while. The goal is to eat these foods in moderation and move on! Simply balance your indulgences with other foods that provide balance and nutrition that is vital for your health and well being. 

I also want to stress the importance of the “no big deal” this is how I approach situations where I feel that I may have indulged a bit too much. Maybe I was hormonal or cravings were through the roof that day. Whatever the reason may be, we have ALL been there. Those situations where we wake up the next morning and think “well, that evening just threw off everything I’ve worked so hard for. This is crap” This negative attitude when it comes to food will not help you grow and learn how to overcome these situations that will come up more often than not! 

My tips here would to just be aware during these situations in which you are

 ALWAYS IN CONTROL. 

 You will be out to eat and take a bite of warm bread dipped in olive oil and maybe be tempted to eat the whole thing. Take a moment to think about how this will make you feel and if its worth it. 

Every single thing you choose to do, choose to put in your mouth, choose to feel is entirely in your control. Your mind and your body are connected and it is up to you to feel amazing throughout this whole process of growth. 

 

SLEEP/RECOVERY

Good, Quality Sleep; So often, we underestimate the power of sleep when it comes to our health. If you know me well, you know that nothing comes between me and my sleep. I am not high maintenance in the least, but when it comes to my sleep, I will admit that I am a bit of a ‘princess’ I need my 7-8 hours (8 being preferable) Anything less than 7 and I have a hard time fully functioning. I don’t understand why people would skimp on sleep-I mean is there anything better than a good nights sleep? You wake up feeling refreshed, rejuvenated and ready to tackle the day. I guarantee you will feel less stress and more productive in every aspect of your life if you have a good nights sleep!

 Happiness/Balance.

 I have never run more than 5 miles in my life. 

Some people would read that statement and think this is INSANE. 

“Ummm, you’re crazy, Naomi…clearly you haven’t hit that runners high”

No, guys, I promise you, I genuinely do not like to run long distances. I find it boring, I’m unable to connect, concentrate and brings me nothing but the constant thought of “when is this over” 

Do you hate me? Hopefully not. Taking a liking to different modes of physical activity is what makes the world go round. So you can laugh at the newest fitness craze, those trampoline classes or acro yoga? Maybe these aren’t for you, but they do exist for a reason. Some people LOVE them. Who are we to shun them for enjoying something that gets them moving and puts a smile on their face. 

I used to be judgmental when it came to exercise and it took me a LONG time to come to a balanced place with my exercise routine How could you not like lifting weights?! I had no idea how to grasp this concept that people did other modes of exercise. Then I began trying new modes myself especially after my surgery. I needed to exercise to keep me sane, yet I was not cleared to weight lift. I fell in love with yoga and pilates and was actually amazed at how good they made me feel. They balanced me out and helped me to decrease stress.

The thing with exercise and physical activity in general is it should make you happy. Thats it. 

You should choose a mode that makes you feel energized, not fatigued, excited not dreadful and confident, not insecure. 

In regards to rest days, I take them when I need them. I used to have ‘planned rest days’ and thinking back now, that is CRAZY to me! I can’t believe I would only rest on certain days that were written down on a sheet of paper. If I was tired or fatigued or knew my body needed a rest, but it wasn’t planned, I would push through-not the best idea. On the other end of the spectrum, what if I felt amazing on a rest day? Why  should I be ‘resting’ if I felt like I could have an amazing workout? Workout and then rest the next day. Its that simple. 

It is so easy for us to get into a habit. Monday is chest and back, Tuesday is Spin, Wednesday is kettle bell workout. 

Yadda yadda. 

I am all for routine and think that we should be following a plan, but I look at this plan as I do with nutrition. 80/20. 80% on and 20% wiggle room. This way, I leave room for all sorts of things like maybe trying a new class or working out with a friend. Its okay to veer off. 

We need stimulation that draws us into new experiences and challenges both our bodies and minds. We need balance and moderation when it comes to physical activity–it is such an integral part of growth and change.

 

 

 

• Exercise: whatever form that makes you happy
• Express yourself: If you are in an argument with someone, express how you feel and do not let it stay bottled up. This will create stress in itself
  Practice relaxation: yoga, meditation, reading, podcasts. Anything that relaxes your body will teach it to create an overall sense of ‘calm’
• Be Positive: Smile more and try to look at situations with more of an optimistic view
  Stop Striving for Perfection: Be realistic-you are human! Stop trying to go above and beyond on every little thing in your life. Work at it, do your best and reward yourself. 
• SLEEP! Aim for 7-8 hours of quality sleep a night. Get into a routine and stick with it! You will feel refreshed and energized. 
• Get Rid of Toxic People: A few years ago I made a pledge to myself to get rid of all negativity in my life. If there is someone who always seems to bring you down, they are not worth having around. You deserve to smile. All of the time.
• Be Happy: Make it a point to smile. Everyday. Appreciate your life and be grateful for all that you have. 
• Be Honest: With yourself, your job, in your relationships and with communication. The more honest you are, the less stress you will harbor.