A lot of folks believe that weight loss is a tedious chore. That to shed those stubborn extra pounds you must go hungry all the time. Many are afraid to even set a weight loss goal because they can’t stand the thought of going hungry and the frustrations that it brings.
For many people it’s just better to be overweight than to suffer hunger pangs.
Well who can blame them ?
If the only way to lose weight or stay slim was to go hungry all the time very few people would be at their ideal weight and the vast majority of the planet would be extremely overweight! It isn’t necessary.
Our body is a marvellous device. It is truly amazing! Its natural rhythm and internal workings tell us when we are hungry. It has a self protection mechanism that lets you know when you need to stock up on fuel. A hunger signal is the body notifying you that you NEED to eat in order for you to sustain a healthy level of energy and have the reserves necessary for healing, repair and maintenance of your cells. Serious hungry pangs are a strong self-preservation signal from the body that it is in danger and needs food immediately to restore it’s balance. This signals should not be ignored!
Your body has no idea that food is in plentiful supply and that it is one of the cheapest commodities of the 21st Century. Your body is acting the same way your ancient ancestor’s bodies worked. The general design of the human body hasn’t changed one bit since then. When your ancient ancestors where living in caves they relied on their ability to hunt for food to feed themselves. Sometimes they would go days or weeks without a kill and the body would send them warning signals that they were in serious danger. When they did eat the body immediately, being still in self-preservation mode, stored as much of the energy as it could in reserve as FAT! Your body works in exactly the same way today.
Starving yourself just doesn’t work. It goes against nature to think that you can starve yourself and lose weight. Of course you can get the exception when people just don’t take in anywhere near enough food to sustain themselves but we all the effects of this kind of dieting!
So, we know that starvation diets don’t work and you don’t want to spend 2 hours a day in the gym. How do we lose weight then? Well the good news is you do not have to go hungry to lose weight. Nor do you need excessive amounts of exercise. The truth is, eating regular nutritional meals and allowing your body to fill itself to satisfaction is the key to reaching and maintaining a healthy, slim body. By not allowing yourself to go hungry you will in fact avoid overeating – which is the very thing that usually happens when you break a starvation diet.
One method is to eat five or six, fairly small, healthy meals divided up throughout your day. Instead of eating three large meals at breakfast, lunch and dinner, divide the same quantity of food into 6 meals instead and eat an extra small meal between a small breakfast and lunch, one between lunch and dinner and if you are hungry later have another one. Try to avoid having the last meal close to bedtime, anytime up to 2 hours before bed is all right.
Don’t wait when you feel hungry. Eat as soon as you can. If you wait for a long period of time before you eat your body will go into panic mode, think that you don’t have enough resources to feed it and you will overeat! Therefore, eating frequent yet smaller meals will help to keep your body satisfied and you will be less likely to over-indulge.
Do not miss a meal in the hope that it will help burn some extra calories. You may believe that by skipping a meal you will save some calories or fat intake, but, as you have seen, the opposite tends to happen. In addition, if you go for a long period without a meal you are much more likely to over-indulge when you get fed-up and can‘t take the starvation any more.
Did you also realise that by skipping meals you are actually slowing down your metabolism? Because your body thinks there is a food shortage it not only stores extra fat but it also slows down the amount of fat it burns. The body’s natural survival instinct is triggered, you put on extra weight and burn fewer calories and fat. As the body burns fat to convert into energy you will find that you become lethargic and tired. Starving yourself just doesn’t work!
In addition to eating smaller more frequent meals you should also teach yourself to eat slower. Place your knife and fork down between every bite and chew for a few seconds longer than normal. It can take us up to 20 minutes to realize that the body is full and completely satisfied. When you eat at a fast pace “stuffing“ food into you before you have time to recognise the “full“ signal your body is sending your brain. When you eat at a slower pace you start to recognize these signals from your body and train yourself to identify them at an earlier stage.
Take an extra 15 minutes extra a day. To some of you this may sound like a lot. But all you have to do is split it up throughout the day. Leave for work with an extra 5 minutes to spare and walk to a bus stop further away from or park the car 5 minutes further away than you usually do. At lunch take a 5 minute stroll or take the stairs instead of the elevator. Walk to the local shop instead of driving. It is easy to complete 15, 30 or even 1 hour of exercise everyday if you split it up like this. And remember don’t starve yourself, it just doesn’t work !
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Can you believe we are entering the holiday season? I’m not sure where the year went, but I’m happy to bring some joy to you today with our 2020 gift guides!
You’ll find three different categories this year…
TBL Favorites: some of our team’s favorite things this year, including a few small businesses we love to support.
Budget Friendly: great options for gift exchanges, stocking stuffers, and those looking to save money.
Kids + Babies: healthy gift ideas for the little ones in your life.
So without further ado, here are some gift ideas for your loved ones (or for your own wishlist) this year!
TBL Team Favorites
The Koop New York Candle: The W 66th St. scent is described as “walking through central park in the fall” – what else do you need? These candles are all handmade and smell amazing!
Magna-Tiles: Great for imaginations + easy to clean up.
And, don’t forget! One of the best things you can give yourself this season is taking care of yourself so take a deep breath, relax those shoulders, and try to get on your mat today.
Wishing you all a happy + healthy holiday season!
xo,
The Balanced Life Team
PS – Buying a gift for a fellow Sisterhood member this year? Don’t forget to check out our TBL gear for some fun ideas they are sure to love!
I have another quick, fun one-song workout for you. We’ll focus on squat variations, moving to the beat of Kids by MGMT. A throwback that brings me back to college (aging myself here!). The choreography in this squat song workout is easy to follow and I give a preview of the movements in the video below.
If you love workouts like this, you can get access to more by becoming a Patreon member. I have another squat song (different choreography), a prone song focused on glutes, an arm song, and two core-focused songs (core and crunch).
Squat Song Workout – Kids by MGMT
Song workouts are quick and fun, meant to be tacked on to the end of a longer workout or perhaps cardio (a run, a bike ride, etc.). For that reason, there is no guided warm up or cool down with these.
In this squat song, we’ll start with an air squat and gradually dial up theintensity, adding in some jumping.
In the above video:
00:40 Preview of movements
01:24 Song starts
And I have a few other song workouts available for free:
Many of us struggle with the fear of the unknown. The anticipation of what would happen can often be daunting, and for those with anxiety, debilitating. Anxiety can often lead you into a spiral that you don’t know how to escape and while you may feel alone in this experience, you’re not.
Today, Robin talks about her experience with anxiety and how she overcame it. She shares logical and easily applicable tactics to help you take control of your anxiety. If you want to learn how you can distance yourself from paralyzing thoughts, join Robin in today’s conversation.
Show highlights: what you can look forward to in this episode!
Robin shares her story with anxiety
Adjustments Robin made to overcome anxiety
Being proactive in day-to-day practices
How Pilates heightens awareness and creates calmness
The benefits of counseling and cognitive behavioral therapy
This month on Patreon, I shared a Posture Workshop with a 30-min discussion and 45-minute class putting what we learn into action. Think of this quick bodyweight posture workout as a little preview of that. If posture is a topic you’d like to learn more about, check out the workshop on Patreon!
Bodyweight Posture Workout: Upper Body/Core
In this quick upper body and core flow, we’ll focus on posture: opening through the chest, strengthening the upper back/spinal erectors, and mobility/stability of the shoulders. No equipment needed. It’s a great workout to counter the hunching we tend to do working at a desk for extended periods of time.
We’ll start class with some breathing and thoracic mobility. We then move into some side plank work for shoulder stability and core strength. Next we complete a prone series to strengthen the spinal extensors. We finish by putting it together with a push-up-to-prone series. Class concludes with some stretching.
Maybe you’ve felt this way: it’s only a matter of time before someone bursts through the door shouting “fake!”
Then, they’ll have you hauled off to jail as a fraud…or ejected into space as an imposter:
Well, feeling like a phony is a real thing and we’ve found it to be fairly common amongst our coaching clients.
Luckily, we’ve learned a few strategies for overcoming “imposter syndrome,” especially on how it relates to fitness. Today, we’ll share our tips and tricks with you too.
Imposter syndrome exists when a person doubts their skills, talents, or accomplishments, despite external evidence of their competence.
Those who suffer from imposter syndrome feel as though they do not deserve all that they have achieved, and instead incorrectly attribute their success to a combination of luck and deceit.
There is also generally a persistent fear of being seen as a “fraud,” that someone, somewhere, will uncover them for what they truly are.
That’s imposter syndrome.
If you’ve ever felt like you don’t deserve your job or accomplishments, you’re not alone. It’s been estimated that 70% of the general population (evenly split between men and women) have felt the effects of imposter syndrome at some point.[1]
Dr. Valerie Young, an expert on imposter syndrome, states:[2]
Impostor syndrome goes beyond a mere lack of confidence. People who feel like impostors hold themselves to an unrealistic and unsustainable standard of competence. Falling short of this standard then evokes shame.
Yeah, not good.
How do we get like this?
Well, it differs depending on the person, but there are some similarities to be found.
Dr. Young identifies five common characteristics of people who generally feel like a phony, despite the evidence to the contrary.
The five types of imposters are:
The Perfectionist
The Expert
The Soloist
The Natural Genius
The Superwoman/Superman
It’ll be important for us to understand each of these, so we can determine some tools and strategies for overcoming them.
So let’s tackle each of these five types of self-diagnosed “imposters” and how it can relate to your fitness journey.
How to Overcome Imposter Syndrome Part 1: The Perfectionist
What’s going on with the Perfectionist?
The Perfectionist feels like the work they do must be 100% perfect, 100% of the time.
They set insanely high goals for themselves, which often prove unattainable.
Even when the Perfectionist HAS clearly succeeded at a task, they often feel that they should have done better. Then self-doubt creeps in.
There are some pros and cons here:
On the one hand, it’s good to have high goals. This shows a lot of internal motivation.
On the other hand, if the goals are so high that they mentally cripple you, then they’re not serving you well.
How’s this related to fitness?
The Perfectionist will often have an “all or nothing” approach. If they can’t get an hour workout in, then they’re not going to even bother with it.
This isn’t good, because the “perfect” time to workout rarely happens.
What to do instead?
Change your expectations around fitness.
Yeah, an hour workout would be great. But even just a five-minute workout is better than “no workout.”
As Theodore Roosevelt put it:
Do what you can, with what you have, where you are.
With that in mind, here’s a simple 5-minute routine you can do:
Minute #1: 20 seconds of push-ups, 10 seconds of rest, 20 seconds of push-ups, 10 seconds of rest.
Minute #2: 20 seconds of squats, 10 seconds of rest, 20 seconds of squats, 10 seconds of rest.
Minute #3: Plank for as long as you can, then rest until the end of the minute.
Minute #4: 20 seconds of lunges, 10 seconds of rest, 20 seconds of lunges, 10 seconds of rest.
Minute #5: 20 seconds of push-ups, 10 seconds of rest, 20 seconds of push-ups, 10 seconds of rest. (unless you have access to pull-up bar or alternative, then do pull-ups)
The important thing here is to embrace “good enough.”
How to Overcome Imposter Syndrome Part 2: The Superwoman/Superman
What’s going on with the Superwoman/Superman?
The Superwoman/Superman feels like they should excel in every role they take.
Great spouse? Check.
Mother/Father of the year? You bet!
Amazing colleague? Guess who’s clocking in overtime!
The Superwoman/Superman is addicted to this validation, thus they are externally motivated.
Again, we have some pros and cons:
On the one hand, it’s great they want to contribute to the team.
On the other hand, if there’s no one around to praise them, things might not get done.
How’s this related to fitness?
The Superwoman/Superman often needs an outside event to prepare for, like a 5K. Or maybe they want to get in shape for a wedding or a reunion.
Without such an event, they might not feel validated enough to get to work.
What to do instead?
External motivation is a great kickstart, but look to build internal motivation by doing something even if no one else knows about it. Do the task for its own sake.
To build internal motivation, ask yourself: how do you feel before, during, and after a workout?
By constantly reminding yourself of the positive feelings, you can help build internal motivation. This strategy can help wean you away from exclusively being driven by external forces.
How to Overcome Imposter Syndrome Part 3: The Natural Genius
What’s going on with the Natural Genius?
The Natural Genius feels that everything in life should come easy to them. They judge their competence based on the ease and speed of their efforts.
If it takes them a long time to master a task, they just assume they suck. Then they start to feel shame.
Some pros and cons of the Natural Genius:
On the one hand, it’s awesome to have a lot of success in various aspects of life. There’s nothing to feel guilty about!
On the other hand, this feeling of shame might stop you from growing in new areas.
How’s this related to fitness?
If the Natural Genius isn’t instantly good at something, they push it aside:
I can’t bend like that, so I’m throwing away the yoga mat.
I never catch anything, so I’m quitting Ultimate Frisbee.
Everyone is faster than me, so I’m not showing up to the 5K.
What to do instead?
Remember, being bad at something is the first step to being ok at something.
Or…
To help here, look for evidence of something else in your life that was hard – but you pushed through and accomplished it anyway.
It could be something big, like graduating from college, or small, like building a birdhouse.
The important thing to ask: How did you feel after that?
Also, understand that the work is necessary. You’re never going to be good at EVERYTHING. Instead, enjoy the process and the learning curve ahead!
How to Overcome Imposter Syndrome Part 4: The Soloist
What’s going on with the Soloist?
The Soloist believes they have to do everything themselves.
If anyone ever gives them any assistance, it’s a fail, because now they can’t take any credit for the success.
Even if the Soloist finds themselves in trouble, they won’t reach out, preferring to struggle alone.
You’ll often hear the Soloist say things like “I don’t need anyone’s help.”
Like all our “imposters,” there are some pros and cons here:
On the one hand, it’s great to want to be self-sufficient
On the other hand, this may cause unnecessary stress.
How’s this related to fitness?
If the Soloist runs into any health or fitness struggle, they often shut down communication around the topic.
Ironically, we see this from time to time in our 1-on-1 Online Coaching Program. A client will be doing great, kicking-ass with their workouts and nutrition, and they’ll communicate daily with their coach. But the second they run into any snags, they disappear, almost as if…
What to do instead?
Recognize when you feel like going into “hermit mode” and proactively reach out to others!
Truth be told, the best time to do this is actually before you run into trouble.
Look, things will come up:
Work will turn insane.
A tire will go flat.
Your kid will get sick.
One of the best things you can do when struggling (in fitness or anywhere) is to reach out to someone.
One, they might have some advice.
Two, even just an open ear can be helpful when things aren’t so good.
That’s why we actually encourage everyone who joins Nerd Fitness Prime to reach out to our private Facebook or Discord group. Everyone in there is on a similar journey, so when things go bad, the community can relate.
Someone there might even know what to do.
Whether through the Nerd Fitness Rebellion, work, or some other group, finding an “accountabuddy” can be really helpful when trying to get in shape.
Look around and if you see somebody who’s also on a similar path, say “Hey, let’s do this together!!!”
How to Overcome Imposter Syndrome Part 5: The Expert
What’s going on with the Expert?
The Expert defines themselves by what or how much they know.
Believing they’ll look foolish if they don’t know something, they’ll seek out more information. And more. The Expert endlessly researches a topic, always needing to absorb more.
Also, somewhat ironically, the Expert does not view themselves as an “expert,” instead they choose to remind themselves of their ignorance.
Again, there are strengths and weaknesses here:
On the one hand, being curious is awesome.
On the other hand, constantly searching for more information can be a form of procrastination.
It’s tough, but if you can suck it up and pull the trigger to act, the momentum from that initial decision will propel you forward.
Yes, it’s scary to act and less scary to read more. But acting is what will truly make you an expert.
Getting Rid of Imposter Syndrome (Next Steps)
Perhaps you’ve seen yourself in one of these “imposter” subgroups.
It could be in your fitness and non-fitness related words and actions.
As we covered, each “imposter” comes with certain strengths. But there are also weaknesses.
If you find yourself feeling like a fraud, try one of the strategies we covered today:
Reevaluate your expectations around “perfect.”
Search for internal motivation around the work you need to do.
Remember that it’s okay to “suck” at things now and then.
If you run into trouble, it’s okay to reach out for help.
Ask yourself if you really need to read another internet article, or is it time to act.
If you need help acting, I have three next steps for you.
Next Step #1) Our Online Coaching Program: if you find yourself struggling as the Soloist, maybe it’s time to ask for help.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
Next Step Number #2) If you need a trigger to get you to “act,” check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Next Step Number #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. It’s the best place to find an accountabuddy.
Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Alright, I want to hear from you:
Do you occasionally see yourself as an imposter or fraud?
Which one of the subgroups do you recognize in yourself?
Any tips or tricks for overcoming imposter syndrome?
Let me know in the comments!
-Jim
PS: Props to Dr. Valerie Young for helping people overcome imposter syndrome. Young is doing good things in the world.
This type of diet became very popular as of recently due to the promotion of the ever-popular Atkins Diet Craze. This diet is very popular because there is no calorie counting involved, and many foods that many people love to eat are allowed on the diet.
Further, the Atkins diet is a high-protein diet, which means that weight lost during this diet will not result in lost muscle mass, since protein is the main nutrient needed for maintaining healthy muscle tone. This diet basically eliminates carbohydrates, which are simple sugars or foods that break down into simple sugars. These serve as empty calories in your diet, providing no nutrients yet many calories.
While we will not cover the Atkins diet here, we can give you basics of the high-protein, low-carb diet. First let us identify carbohydrates. Sugar, including powdered sugar, granulated white sugar, brown sugar, or any type of sugar you can think of, is the main carbohydrate that you would need to eliminate. All types of pastas count as carbohydrates, meaning all noodle and spaghetti products must be eliminated. Starches of any type, such as white rice, potatoes and potato chips, need to be eliminated. Cereals are mostly carbohydrates and should be avoided entirely during the diet phase. Because of the low-carb craze, there are many low-carb options of sodas, milk, ice cream, bread, beer, and wine available in the average supermarket.
If you do consume these, be sure to do so only occasionally and in moderation, even if it is a low-carb type. Otherwise, the aforementioned foods should be eliminated entirely when not of the low-carb type. Beware of foods that contain hidden sugars, like bacon, barbeque sauce, ketchup, salad dressing, cough syrup, and fruit juice. As strange as it may seem, fruits and fruit juices should be eliminated while in the weight loss phase of this diet, as they are nearly pure carbohydrates. Anything made with flour needs to be eliminated during the weight loss phase, since as mentioned earlier they are high in carbohydrates.
Now what can you eat ? Well, the good news is that you can eat all meats, fish, poultry and seafood, except prepared meats like bacon and honey baked ham, which are high in sugar. Skip the bread and have meat and salad, or meat in your salad. Eggs are very low-carb friendly, but be sure to skip the mayonnaise or salad dressing unless it is low-carb type mayonnaise or dressing. Any type of vegetable is fine, but be sure to realize that when making that salad that tomatoes are actually a fruit, and you want to limit your consumption of them at least during the weight loss phase. Choose brown rice as your starch replacement, as it is low in carbohydrates comparatively to potatoes, bread or white rice. Cheese is good in limited amounts, as this is a high-protein, low-carb food. Butter and cream can be used, but should be consumed in limited amounts. One complex carbohydrate that is good is fiber, as it does not break down into simple sugar, and helps the body with elimination. Further, fiber fills you up quickly without adding significant calories, so hunger pangs are fought off successfully.
Finally, make sure you are drinking at least eight 8-ounce glasses of water a day minimum in addition to any other liquid you may consume. Dehydration often masquerades as hunger and causes overeating. Of course, again exercise is a necessary and vital part of your diet plan, which we will cover in the next section on exercise.
Once you lose the weight that you set out to lose, the weight loss phase of your diet is over. Of course keep in mind that you are making lifestyle changes, not going on fad or binge diets. This means that you will not go back to your old eating habits. Instead you will introduce certain foods back into your diet in moderation. For example, you may add a couple of strips of bacon once a week to your meal plan. You can enjoy small portions of deserts of any kind, simply in moderation. It is best to avoid soft drinks all together, or opt for the low-carb type permanently. If you do introduce any other carbohydrate-laden foods, be sure to do so only at one meal, and in small portions. Reducing carbohydrates will become a lifestyle to you when following this plan, one is very likely to boost your overall energy level and help you keep the weight off.
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Being a working mom comes with an array of unique challenges. Breastfeeding on its own can be demanding, but mixing it with working-parent life can be a recipe for stress.
Today’s guest, Kate Torgersen, knows exactly what this struggle is like, and that’s why she created Milk Stork. Milk Stork was birthed from Kate’s own working-parent struggles and she now uses it to help other working moms who are committed to breastfeeding. In this episode, she shares what it’s like for her to be a working mom, the challenges she’s faced this year, and tangible tips to make stress more manageable.
Show highlights: what you can look forward to in this episode!
Robin shares how she discovered Milk Stork
What Kate’s current season of life looks like
Kate’s career path and how Milk Stork started
The way challenges shift throughout parenthood and seasons
What chores Kate doesn’t do and how she balances them
Defining “healthy” for yourself and how intermittent fasting has helped Kate feel her best
Back in the early days of quarantine, I shared a couple workouts using this structure (upper body / lower body). In this 50-minute Circuit Pulse + Tabata Upper Body Class, we’ll go through two strength circuits and finish with a quick tabata.
If you enjoy class, I have more like this available to Patreon members!
Circuit Pulse + Tabata Upper Body Class
EQUIPMENT FOR CLASS:
Set of medium weights (I’m using a pair of 8 lbs and have a single 10 lb for one exercise)
In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement toward the end to build some heat in the body. We then move onto our circuit pulse + tabata work. We’ll do two strength circuits and finish with a quick tabata.
In each strength circuit, you’ll preform five exercises. You do the full range exercise for 30 seconds then 15 seconds of pulsing then 15 seconds of rest before moving on to the next exercise. Rest for 30 seconds at the end of the circuit before repeating. You complete three sets total.
In the tabata, you preform two exercises, alternating between them, using an interval structure of 20 seconds work / 10 seconds rest x8.
Between each section of class, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
Workout Breakdown
Times refer to the above video.
02:14 Warm Up & Mobility
07:52 Circuit Pulse + Tabata Workout
Circuit 1
Hammer Curl – Curl Front Extension // pulse curl
RIGHT Concentration Curl // pulse halfway
LEFT Concentration Curl // pulse halfway
Triceps Kickbacks // pulse straight arms
Rev Tabletop Triceps Dip – Hip Lift // triceps dips
Circuit 2
Shoulder Sweep – Shoulder Press // pulse press
Shoulder Shaper – Press Up // pulse press up
Row Narrow – Wide // you choose pulse wide or narrow
A lot of folks believe that weight loss is a tedious chore. That to shed those stubborn extra pounds you must go hungry all the time. Many are afraid to even set a weight loss goal because they can’t stand the thought of going hungry and the frustrations that it brings.
Further, the Atkins diet is a high-protein diet, which means that weight lost during this diet will not result in lost muscle mass, since protein is the main nutrient needed for maintaining healthy muscle tone. This diet basically eliminates carbohydrates, which are simple sugars or foods that break down into simple sugars. These serve as empty calories in your diet, providing no nutrients yet many calories. 
