Why is a picture of a belt relevant to me today? It symbolizes the 14 pounds I have lost in just over 8 weeks since retiring from coaching. The clothes that I haven’t been able to wear since before I got pregnant with Mitchell now fit again. It’s like a whole new wardrobe opened up in my closet! I tried to tighten this belt yesterday and found no more loops left. I outgrew this really great staple piece of attire, in a good way. Want to know how I did this? I stuck to our Beine Wellness Building plan strictly since October 1st. Keep reading for more detailed tips.

Once I retired from coaching, I decided it was time to really stick to a routine with nutrition and supplementation. There really was no excuse. I now completely control what meals I eat, what snacks I eat, and what time of day I eat. Traveling with a team or hosting recruits, you can attempt to make all the right choices, but you still have no idea what that “sauteed broccoli” has been cooked in (probably canola oil) at the hotel buffet. Add that to sleep deprivation and you’ve got a recipe for disaster.

 

Things I’ve learned and followed in my 8 week journey that can help you too.

1. I follow a strict route Monday through Friday.
 
I really try not to deviate unless absolutely necessary. That means, I take all my supplements at about the same time each day, I eat approximately the same amount of food at each meal day-to-day, and I drink over 100 ounces of water every day. Saturday and Sunday, I don’t let it all go. I have some dessert and eat a snack after dinner, (possibly ice cream) and sometimes go for less healthy options like pizza (preferably Jet’s). Monday morning, I am right back on the train.
 

2. I fast every night.

After dinner Monday through Friday, I don’t eat again until breakfast. There are many benefits to intermittent fasting such as lowered blood cholesterol, improved fat burning, lowered blood insulin and sugar levels, and it may reverse type 2 diabetes. Being a gestational diabetic, I am at a higher risk for type 2 diabetes. Anything that can reduce my risk, I am all for.

3. Sleep.

I get anywhere between 2.5 to 3 extra hours of sleep every night. Studies show sleep deprivation for prolonged periods of time increases food intake significantly. Man, I had no idea how sleep deprived I was until I started getting sleep and regaining energy. When the body is sleep deprived, more cortisol (the stress hormone) is released. High levels of cortisol increase appetite which leads to belly fat because too much cortisol triggers cravings for the worst foods high in fat and high in sugar. The worst thing about cortisol, it stimulates fat production deep in the abdomen, packing on pounds in the worst place, your middle.

4. PPPPP (Prior Planning Prevents Poor Performance)

This applies to all areas in life and I cannot take credit for this acronym. Thank you to one of my former coaching staff all-stars, Kyle Clements, for always reminding us PPPPP. If I’m headed out with the kids in the morning to the park, I bring my supplements, water, and snack along with me. I do it for the kids so why shouldn’t I do it for myself? I look at my day ahead and figure out what I need to bring with me. I also have a handy little bag I keep some extra snacks and supplements with me at all times for emergencies.

5. Routine.

I found a routine that works for me and I’m sticking to it. It took some time experimenting with different supplements and foods. If you’re trying something new, give it about 6-8 weeks to really see a difference. It’s ok to switch things up if you’re not happy with how things are working. If you don’t know what to do, ask for help! Figure out what the biggest health concern is you want to tackle and ask for help to put a plan in place for the best attack.

6. Self-Sabotage.

Man I am great at this. If I eat something a little off my routine, I tend to mentally think I’ve fallen off the train and might as well just throw in the towel and let it all go. I’ve really disciplined myself in the last 8 weeks to learn how to not self-sabotage. If I eat something off track, it’s ok. People have birthdays and I’m going to eat a cupcake. I try to balance it out with a healthier snack or meal later in the day or chalk it up to soul food. Every day eat something delicious for your soul.

If you’re struggling in a place of trying to make healthier choices or find a routine, ask for help, that’s what we do best! We put personalized nutrition plans together for individuals looking to make lifestyle changes. I did it for myself and it obviously works! Now I just have to go buy another black belt.

RIP Favorite Black Belt

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