Every Friday I will be posting an audio message for your enjoyment. I am working on getting video going, too, so look forward to that coming soon.

Feel free to comment below and let me know if you have experienced anything close to what I am talking about in this week’s post.  There may be 2 more posts in this series so hang tight while we get to The Silencer…the Pill.  Cool?  Woop woop!

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 Why Our Cycles Are Important [8:26m]: Play Now | Play in Popup | Download

Remember in the last post that I said there is a lot of info out there–some good, some bad?  We need to put this whole issue into perspective by at least reviewing the information that is out there and then discuss how it does or does not apply to us:

Your cycle is a barometer by telling you:

Whether your hormones are balanced or not.

Find yourself crying because they made your coffee wrong that morning?  You may be a bit unbalanced.  Also, ladies, if you find yourself with a 5 o’clock shadow and it’s only noon time, you may have a problem there.  Shaving your beard on the way to work in the car is not cute, no matter how discreet you are.  If your chest hurts for weeks at a time (and you are not menopausal), you have extreme exhaustion from 2 to 5 pm, up all night long staring at the ceiling, some days you are Hercules—other days you are Pee Wee Herman or lastly, you have night sweats.   Any of these scream hormonal imbalance.

Whether your metabolism is fully functioning.

Gaining weight just watching fast food commercials?  Time to see if the thyroid is up to snuff.  Ate a piece of bread and it was as if someone opened an umbrella in your tummy five minutes later?  Could be issues with your gut which in turn mess with your metabolism.  Have a gall bladder issue and you aren’t your typical candidate for it?  Sounds like a possible thyroid problem there.  All of these things say, off kilter.

Whether your moods are in alignment.

Punched your husband in the face because he ate the last of something and then said, “so what?” about it?  Your free testosterone might be a bit too free, eh?  Feel like you need to have a baby yesterday and you are happily single and under 35 years old?  Get a hold of yourself, girl!  What’s wrong with you?  Sorry…that was my own personal interjection.  What I meant to say was, “You may be a bit estrogen heavy there.”  Gave somebody the finger in traffic and then realized it was your boss?  That progesterone may be getting the best of you.

If your cycle was off before you began clean eating it may be because of:

• Menopause/perimenopause
• Stress/Exercise
• Significant change in weight—up or down
• Medications
• PCOS/estrogen dominance/hormonal imbalance
• Nutrition
• And at least 5 other things that aren’t worth mentioning in this post

Most doctors help their patients manage these issues by:

• Focus on nutrition
• Limit stress
• Vitamin supplementation
• Prescribe the pill

This gives you an idea of what every woman faces whether they have chosen to lean out or not.  All of these are real issues and well documented in the medical community.  The question then becomes, “How is this different for you?”

Hormonal Imbalance

This is a given for us the first time we diet down to anything.  It doesn’t matter if we went from 200 pounds down to 180 pounds; dieting throws your body into a tail spin.  Some of us make it through unscathed, the rest of us are still picking up the pieces years later.  It’s different for everyone.  How it shows up, though, after dieting is anxiety, bingeing, mood swings (very high highs or very low lows), metabolic disturbances and our cycles.

If your cycle was off after you began clean eating it may be because of:

• Too little fat in your diet
• Too much exercise for way too long
• Too low of cals for way too long
• Too much exercise with too few cals for way too long
• Anxiety/depression medication
• Adrenal fatigue
• Insulin resistance
• Metabolic syndrome

What your doctor will suggest you do to help:

Eat right and exercise.

I know.  Don’t hit them.  Seriously.  But they will tell you that you need to eat healthy foods and make sure you do some cardio.  This is after you bring them 6 months worth of food journals and a plate loaded iso-lateral chest press machine for their waiting room.  You’ll be amazed at how many of them think that you are not doing enough even though you did the whole appointment with them on your own personal treadmill that you carried into the office all by yourself. Crazy.

Limit the stress.

This is about as effective as using chapstick as a gluestick.  Do they know who you are?  You’re Mrs. Type A.  You’ve already worked out, did 8 hours worth of work and made all your meals for the week and it’s only 9 am.  Getting you to relax is as laborious as 10^th grade summer reading list.  Totally no fun and getting it done takes forever!

Supplementation.

Not a bad thing to add in here but most likely, you’re already taking what they will suggest.  But it’s a good start.

Take the Pill.

WHOA NELLY!  This is the next post!  Sit tight!

There’s more to come and on Friday, I will have an audio post for you to listen to.  If you have never heard my voice or my crazy antics, now you will have your chance.  Can’t wait!  Woop woop!

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I have truly mellowed out in my old age.  Back in the day, I assure you, I was a much feistier gal.  I would like to say that that was a good thing, but alas…it wasn’t.  I have many a dead body behind me of those who entered into an argument with me and I wouldn’t say they “lost” but they lost something (i.e. limb, voice, money, life—who knows.  It wasn’t pretty.).  And those losses didn’t come because I knew something and was smarter than them—because that’s definitely not the case.  They came because I was ferocious at defending my end of the argument at all cost.  Whatever I knew to be true was true as far as I was concerned…and then I got older.

Getting older meant that I had to concede that I may know the truth or I may be “right”, but there could be a whole segment of information that I have never been exposed to that could stomp on whatever I am presenting as fact at that moment.  This doesn’t mean that I didn’t know what I was talking about; it means that I had limited knowledge in the topic being discussed.  This happens to all of us in some way, shape or form.  Think about how dumb we used to think our parents were when really, we were the dummies.  Or, say you are a trainer and a client tells you something that sounds odd to you and in your mind you call “bullcrap” because you think she just doesn’t want to diet or workout hard.  Then like a year later you find out that not only was she telling the truth, but now you have what she was talking about and you’re upset because now no one believes you.  Things like this happen all the time and I expect some of this to crop up during this series.  I need to debunk a lot of junk (wow, can I use that somewhere else?) that is floating around out there in the land of Greek Mythology, aka girl talk, surrounding our cycles and I expect some raised eyebrows.  There’s a ton of misinformation and we need to slog through the details to get to the truth.  Here are a few to start with:

1. Getting to the truth.

There’s no such thing.  There isn’t a central location of hormonal information that you will find that all of the medical community is going to agree upon.  There are two types of medicine that I am familiar with and I refer to them all the time:  Western medicine and naturopaths.  Western medicine is your traditional doctor who tells you what the insurance companies let them tell you.  They are not bad people, just limited by the system.   I will qualify this later so don’t get your underwear in knots if you don’t agree.  Hang tight.  Naturopaths are not exactly MD’s but they have a much more open view of tackling medical issues which is what you need when it comes to hormones.  The problem is, when you need a drug—you ain’t getting’ one there.

These two professions tend to be at odds with each other.  This is tough on us, the little guy, because we look to them for the answers and then find ourselves having to make a choice between the two without any real information to back up our decisions.  YUCK.

2. My cycle has always been messed up.  It’s just the way it is.

Umm…no it’s not.  And don’t accept that either.  Here is where I qualify my above statement.  Unfortunately for doctors, they do not have the resources to make you well.   They only have the capability to make you better.  That is not the same as being well.  Doctors look at the symptoms you present and make them go away.  They do not necessarily cure you.  And when it comes to a syndrome or chronic condition, they can only ask for so many things to be done that insurance will cover because after a while, they start getting vetoed.  Again, not their fault—it’s the system’s.  Hormonal issues require patience, lots of lab work and a good eye for detail.

3. My doctor diagnosed me with “fill in the blank” so that’s what I have.

Maybe so.  I have no right to argue that in any way.  I am not a doctor and do not profess to be.  But I am an advocate and I challenge you to get a second opinion.  Especially if what they told you that you had was a syndrome.  Things like PCOS, fibromyalgia and so on that do not have definitive tests (although PCOS does but few get the ultrasound done) but more like a list of things that you seem to have in common with them.  Syndromes are a great way to say, “I-have-no-idea-what’s-wrong-with-you-but-I-know-you-need-a-diagnosis-or-you-won’t-be-happy-so-I’m-going-to-tell-you-this-so-you’ll-leave-my-office.”  They have no true way to “fix” them but they give you something tangible to hang on to because it makes you feel better.  Not become well.  Just feel better.  And even then, you may not feel better, you may just be symptom free.

Why do I bring this entire subject up?  Why do I care so much?  I know some of you are thinking, “I was just fine before you started kicking up all this dirt.  Now you have my head spinning.”  (Or maybe that’s just Kas thinking that  I bring it up because if you are not optimal at normal body fat levels, you are REALLY not optimal when you get lean.  And for some of you, it’s what’s keeping you from getting the body that you desire.  Your cycle screams “I am not well” and to lose weight, change body composition or be the best you can be:  you need to be well.

Much more to come.  This is a big topic when it comes to changing your body for the better.  If you have any horror stories, you know I love them.  Hit me up below.  Woop woop!

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There are some things you just can’t explain.  There’s no rhyme or reason for it, they just are.  Things like:

• Why people must slow down on the highway when someone is pulled to the side of the road.  Not emergency vehicles.  Nothing important.   Heck, there doesn’t even have to be someone in the car!  They just slow down.  GRRR.

• Why my kids need to talk to me as soon as I get on the phone.  I mean AS SOON AS.  I could be sitting there attracting moss and no one notices.  Phone gets near my ear and they want to know why the earth rotates on an axis.  REALLY??

• Why there’s no one in a store until I have to check out.  I went in the store because it was empty but something about the purchases in my hand attracted an aggressive mob that suddenly stormed the front of the store.  It’s uncanny I tell you.

And the best of all…why some food combinations just do not work when you are trying to lose body fat.

If you are a trainer and you are thinking about specializing in fat loss then one of the best things you can do is have all of your clients bring their food diaries in to you—even if you are not doing their nutrition.  Tell them you want it for accountability reasons but really you want it to protect yourself from falling victim to The Bermuda Triangle.

There are just some foods that when you eat them on a consistent basis, they keep you from progressing.  I do realize that we are in the middle of no starchy carbohydrate phase in this world but I caution you from dropping all starch from your diet on a long term basis–it is the kiss of death.  And I also realize that some of us think we’re cave men or permanently on a beach somewhere or whatever diet you may be following, but I do not ascribe to any of that stuff so I’m not here to back up their theories.  For as long as I have been doing this, there is nothing wrong with eating food in its whole and natural state while losing weight (the real problem lies in the fact that that is becoming hard to find nowadays) and you can eat just about anything you want if you have it in moderation ßnotice the word moderation.  Ahem.  America’s weight problem has only been for the last 40 years and starchy carbohydrate has been around a whole lot longer than that so there you go.

But if you are going to open up your diet (and you should!!), then you need to know the ground rules for some nefarious foods and combos that can wreak major havoc on your waistline.

Low Carb Tortillas

Can you have one?  Sure can.  Two?  Maybe.  How about one with your lunch at least 3 days a week?  Nope–wouldn’t do it if I was you.  I don’t care how low carb they are either.  You could pass them off for a piece of shoe leather they have so much fiber in them and I *still* wouldn’t have more than 2 in a week.  And these are huge with folks who love breakfast burritos so the minute you spot one, jump on it because I’m sure they’re not reporting all that they’re eating.

Peanut Butter

Yes, it’s a good fat…A good fat strategically placed on your thighs.  Why is peanut butter so bad?  Because as you are scooping it, you’re eating it.  And you’re eating it every day.  Twice a day.  And then sometimes you just open the jar and smell it.  And accidentally have a teaspoon of it.  PB is just something that is truly not measured.  Yes, you put 2 T on your food diary because that’s what you’re willing to admit you ate.  For some reason, though, you are buying a jar a week and sometimes you are running out mid week.  2T my behind!  And there are other reasons why but honestly, those are small in comparison to the amount of PB that you consume.  Seriously.

Protein Powder

Ok…start breathing again.  Let me explain how this makes the list so you can stop weeping in your chair.  When you see this show up more than 2 times in a day, you have a problem.  I can guarantee you, where there is a plateau with a clean eater, a plethora of protein powder follows.  Shakes are good in moderation but they stink at long term body composition change.  Also, stop getting the powder that is packed with all kinds of other stuff, too.  Complete physique staller right there.

Artificial Sweeteners

Get them out.  Now.  Don’t eat anything diet and note all the products that they do show up in and weed them out.  Walden Farms anything, Crystal Light, protein powders and diet drinks are just some examples but the list is much longer than that.  These are absolute body fat loss stoppers.  They could shut down mid afternoon traffic with the stuff that’s in them never mind your body comp change.  Don’t walk away from these, run.

Low Fat or Fat Free Cheese

Nothing to say here other than you are what you eat.  And cottage, ricotta and feta do not count, they are fine in your diet once in a while.  Keep in mind that I am not a fan of dairy.  Another post for another time.

Caustic Combos

These are foods that by themselves are not bad but when they show up in the same day food journal cause drama:

Steak/salmon and any kind of whole grain bread. Don’t do it.  Even Ezekiel is off limits. And if you do, don’t get on a scale for at least 4 days, maybe even 5 to be safe.

Rice and beans. Yes, it’s a staple for some but for you it’s an albatross around your neck.  I know…you need a protein when meat is not appealing but this ain’t the one.  Keep looking.

More than 2 processed foods in a day. Turkey bacon, chicken from those huge Costco/BJ’s bags—even raw, boil in a bag brown rice, perdue chicken short cuts, actual egg beaters (the brand) and so on.  You get the point.  They are real close to the real thing but they’re off just a tad.  Too many of those in your diet and you’ll never change that body from flab to fab.  Remember, we need to dot our I’s and cross our T’s.

Gum w/Xylitol

If you are chewing a pack a day of this stuff, just stop doing cardio now and go sit on the couch because it’s not making a difference any more.  If you wonder why, go back up a few to artificial sweeteners and take it from there.  Besides complete unrest for the tummy, you bloat on a level that is unexplainable.  You may even find yourself modeling for an Anne Geddes picture with your pregnant belly sitting on a perch.  Not good.

These are just a few that come to mind without thinking too much.  Remember, these are fine to have in your diet once in a while but not on a consistent basis or in high quantities.  Walking away from everything starchy is unrealistic and stifling so be smart about when you do bring them in.  It makes a difference.  And truth be told, there is nothing revolutionary on this list but you’d be amazed at how much of this stuff you may be consuming without realizing it.  It’s always nice to have a reminder.  The one I almost always catch people with is the artificial sweeteners.  Check what you’re eating!

I am about to begin my next series so hang tight for that this week.  Hit me up below if you have a question of a food you eat regularly and wonder where it stands.  Woop woop!

Obviously I have a wise-guy side to me and I occasionally let her loose.  But just as much as I can joke about dieting, I can switch up real quick and become serious about it.  This is one of those days.

January marks a time when we make statements like ‘this is my year’ and ‘I’m not going to be X anymore’ and so on.  It’s a time of declaration of absolutes and professing our allegiance to steadfast mindsets that may or may not be healthy.  We feel the pressure of the world bearing down on us to be healthier, have a better body, fulfill our bucket lists and ‘get-er-done’.  Suddenly we look back on the year in regret instead of thankfulness; disdain instead of pleasure.  As great as Facebook and Twitter are in terms of keeping us connected to our great aunt once removed who lives in Alaska, they are caustic to our self esteem and inner peace because of the constant conflicting chatter that seems to remind us every day how much we have failed.  Everyone seems more successful than us and everyone certainly has a better body.  Somehow, we missed the boat yet again so this is the year that we don’t miss it.  This is the year that we’ll maintain our weight all year long or get those ab lines that we desire.  But as those thoughts circulate in your mind, I ask you quietly, “At what cost?”

Being lean is more than just suffering for the cause.  It’s more than a secret society of really tough chics who talk big talk.  Get on any forum right about now and you have girls lamenting about how hard it is to work out day in and day out and if only the general public adopted their level of discipline.  OH how the world would be different and no one understands how hard it is to workout and diet like they do. If you listen to that long enough, you’re going to begin to think you don’t do enough.  That you’re not good enough.  That you need to diet a little harder, a little longer, lose a little more and so on.  The problem with this is that they are headed down a dark road that has almost no healthy way of return and you are now headed down that road with them, but faster.

I get it that as women we need support.  If we didn’t this blog wouldn’t exist.  But let’s make sure that what we are seeking from the internet is in fact support.  Finding likeminded individuals is key to our survival and making sure we are up on the latest diet/research information is a must.  Sharing successes and woes is a part of this lifestyle as well as subscribing to all the magazines that support clean eating and living.  But there is a limit and that limit is reached when the rhetoric becomes acerbic and you are no longer making decisions based on solid feedback from your pictures/stats/coach but on insecure comparisons coming from the web.  There will always be those louder-than-normal leaders of the pack that update more than the Wall St. ticker tape, post more pics than the Wonderwall website and claim more success than Ed McMahon out patrolling with a cardboard check so don’t allow them to change who you are and how you do things.  They are doing all that because they themselves are insecure.  You hopping in and joining means you are trying to out “insecure” them.  It’s craziness.  Whatever path your diet takes you on, stick with it until you have credible information that says otherwise.  Whatever you originally intended to lose, stick with it unless you have an objective third party say to you, “No, you should lose more.”  Write down all the goals that you want to achieve now and then have them validated by someone sane before you go to put them into action.  I’m telling you, many a metabolism has been broken during this fragile time.

One of the main objectives of this blog and of Jodiojo as a company is to keep you safe and healthy while dieting.  I have given you my story, I have spared you my pain.  Extreme dieting (my downfall), fat burners, questionable ergogenic aids and eventually, hardcore substances, may seem so foreign to you at this moment.  But when you get knee deep in dieting, say mid February, and you have not lost a pound because this is the second, third or maybe fourth time you are “dieting” to get lean, they will become quite attractive to you and I am here to scream “Get your head out of your behind, girl, and get some sense in your head!”.    Here is the way it may play out for you this year:

TWENTY SOMETHING

The majority of your weight is lower body but the more you lose/gain you begin to see that it shifts.  This is a good thing.  You will be slow to lose in the beginning, but it will become more rapid by the end.  Do not come out the gate at full blast.  Increase cardio as you go through your program with it peaking by 8 weeks into your program.  Anything sooner and you’ll screech to a halt.  On average, 1.2 pounds/week will be lost but it won’t come off linearly like that.  It’ll come off in spurts but by the end of 12 weeks, you can be down 14 pounds safely without major rebound.

THIRTY SOMETHING

You are not much different than the 20 something girls except you lose a bit slower.  You average about 0.9 pounds per week with a total weight loss of 11 pounds in 12 weeks without having to kill yourself.  You clean up your lower body faster at this age as this is the ultimate muscle building time.

FORTY SOMETHING AND BEYOND

I made the mistake of not saying and beyond the other day and all my 50 something ladies beat me up in my email.  First, I had no idea there were that many of you reading and second, I will never make that mistake again. In terms of weight loss, though, it is slower.  Much much slower.  The cool thing is you do not lose as much muscle dieting as you do in your 30’s, the crappy thing is that you lose 0.67 pounds per week with a total weight loss of 8 pounds in 12 weeks.  And for some of you, you might have to kick up the intensity to make sure that that happens.

For all age groups, you must:

• Keep your diet open in the beginning and then begin to take away choices as you go along.  Taking out too much too soon stifles progress.

• Increase intensity as the weeks go by.  Do not start your program where you last left off.  Big mistake.

• If you have only had a few months off from dieting, don’t start now.  Wait.  You need at least 4 months in between major dieting programs to achieve any kind of results.  If you start too soon you will stunt your progress and truly frustrate yourself.

• You will not lose weight doing less than what you did before so do not expect much in the beginning of your program.  Give it time for your body to respond.

We owe it to ourselves to do it the right way since we have come this far.  Protect that blessed vessel that you have been gifted with by making sound, prudent decisions during this time of transition.  Honor your health with common sense and emotional well being.  If you need someone to chat with, hit me up.  I’m always around.

Last up…skinny fat.  This is a tough one but shorter than all the rest.  If you see anything not covered but would like more info, let me know below in the comment section.  Woop woop!

Recently I read an article that debunked the statement that the world is getting dumber every year.  This has been going on for some time now because many people claim that our children are not as smart as generations before them since they can no longer do math by hand or type a straightforward letter.  Simply not true says the article and how they clear this myth up is by saying that the measuring rod is moved up every year to keep the kids looking dumb but in reality their IQ scores are actually 24 points higher than ours were back in the day.  (I, personally, find that hard to believe since rap has eroded into a hodge podge of non-sense otherwise known as Lil’ Wayne and TV has shows like the Kardashians and Jersey Shore dominate the air waves—but hey, what do I know?)  But something is up because I feel like I am caught in a time warp labeled Ground Hog Day and my days are filled with having the same conversation over and over again.  Can’t some things just go away?

I have spoken about Snopes.com and UrbanLegend.com and really love them for getting rid of internet hoax stuff but why can’t we have one for exercise and nutrition?  There would be some serious information removed from the web if this was enacted and it would probably put some magazines out of business. It would also create peace of mind for those of us who are in the business of making hot bodies so we could exit the Vortex of bad information and never ending myths.  I honestly feel like there is some high level conspiracy out there that keeps these myths-a-coming at a rate faster than the average trainer can quench.  (Hence the woman at the gym who still does side bends with weights.)

Seeing as this week is all about reality, it’s only appropriate to continue on from building into the most controversial topics of all, dieting.  We need to dispel some hype behind dieting so that on Monday, when you become the most focused woman to ever hit the planet, it lasts long enough to take you into Tuesday.  Cool?

WHAT IT IS

Dieting is a way of life that starts every Monday.  Somewhere between the ages of 0 and 4 we are taught that anything that tastes good needs to be severely restricted.  By 7 we are fully dieting even though we don’t even need to lose weight.  It is now taught as a part of science in the 7^th grade and shows up at times on the SATs as a “test” question (you know, the ones that don’t count):  “If Jane spends 2 hours on the TM per day, eats only lettuce and chicken for every meal except breakfast for which she has sawdust and pushes her car to work, how much weight will she lose by the end of the week?” Pick from one of the following:

• 1 pound

• 2 pounds

• 3 pounds

• None—she lost her mind on the 2^nd day and tore through her refrigerator like the Tazmanian Devil on crack.  Now she’s up 5.  Is it Monday yet?

TECHNICAL FACTS TO CHEW ON

Training:  Fast and furious.  No circuit training!!  Metabolic confusion all the way.

Food:  Some…but not much.  No matter how much you are told not to, you will over diet.

Supplements:  A few but nothing like building.  Fish oil is a must.

Rest:  As much as possible but since you’ll be ready to digest your innards, you’ll have a hard time sleeping.  Herbal tea comes in handy here.

THE FINE PRINT

All kidding aside (for maybe one paragraph, I can’t promise), there is nothing romantic about dieting.  Some of us begin the dreams of tricked out Coach coolers with designer chicken in them complete with matching Lulu Lemon pants and tops as if that combo has guaranteed a certain amount of weight loss.  And depending on where you are in your weight loss journey, nothing—not even dieting—can guarantee you some weight loss.  However, none of that is going to help you out when you find yourself in week 5 of dieting, down only a pound and fully frustrated that it seemed much easier the first time around.  Psst…it was easier.

First, whatever you did before to get lean is not going to work this time.  Wait, let me repeat that because I know you didn’t hear that and you’re going to shoot me an email that says, “I did such and such before so I’m going to do it again.  Could you tell me…”  and I’m going to be forced to jump through my computer screen and give you a noogie.  Whatever…you did…prior to today…to get lean…will not…that means won’t… “work”…the second time around.  I don’t care if you don’t use marinade on your meat or if you wear a weight vest during cardio; whatever you do the second time around better be better than the first.  Period.

Second, you will not lose like the first time around.  So as you gear up for next week as the week you’re about to put  the smack down on those 13 pounds you deposited this season, know that it will not come off like some kind of linear magic:  Week 1= 2 #, Week 2=2#, Week 3=1#  and so on.  Instead, it will look more like

(X² + Y² – Z_happiness)/significant other = I ^{meltdown at the mall}

and you will lose nothing for about 3 weeks and then suddenly drop 4 pounds in two days and so the madness continues.

Just like building, there are some things you need to consider when embarking on a 12 week diet to lean out:

• You will automatically forget how hard it was the first time and think it should come off easier and faster than it does.

• You have less patience.

• It’s not fun anymore so you are less willing to suffer for the cause.  You will cut corners, nibble, complain, nag, question and doubt from day 1.  This is the same for having babies.  When you get pregnant with number 2, you are in your doctor’s office trying to get an epidural at week 10 of your pregnancy talking about your back hurts already.  It’s a long haul.

• Give yourself an extra 14 days to get back in the groove.  You will be RUSTY on Monday.

• For the first month you will have at least 10 engagements to go to that involve open bar, buffet, dim sum and any other smorgasbord type of arrangement that’s going to remind you how long 12 weeks really is.

• You will lose in the mirror before you do on the scale!!!!!!!  Do not forget this or you will sabotage your progress!

• You will think you are fatter than you really are which will make you make bad dieting decisions.  This is the weight loss factor.  Multiply it by the number of pounds you have to lose and that’s how big you think you are.  WLF=3.  Have to lose 10.  Crap, I’m up 30.

Ok…you know the deal.  Tomorrow I put numbers to this and break it down because as funny as this is, it really is scary and this is where we lose our minds as sane, informed women.  You can diet successfully the second time around; it’s just not as easy as it sounds.  But the good news is it’s doable!  Armed with the right information, you can absolutely make this goal happen as opposed to going in blindsided and crashing and burning by week 4.  Cool?  See you tomorrow.  Woop woop!

I think one of the things that plague us as women is constantly wondering if what we are doing is enough.  Honestly, I could also go so far as to say it is just constantly wondering X and then you insert the fear here (x=if I’m good enough, if I’m the only one who…, if I’ll ever be…) but that’s been brought up here so I’m going to be more specific today in referring to if what we are doing measures up to “enough”.

The obvious question here is enough for what?  Enough for weight loss?  Enough for muscle gain?  And boy is this a tough question to have you answer just off the cuff.  If I ask you ‘enough for what’,  you will say in one breath that you want to get lean, add muscle, be more athletic and have 2 babies all before lunch time.  And I have learned not to be so silly as to say, “Which one means the most to you?”, because that question opens up a one hour dialogue about the meaning of life that you were not ready to answer thereby sending you into a tail spin (and me for a drink).   I’m not going to do that today so you can calm down and keep reading.  I am sure you did a nose dive under your table getting ready to rock back and forth in fetal position fearing one my probing moments with you (unless you’ve never spoken with me before and then you’re an innocent victim waiting to be had by one of my conversations. Hehe…) but I can assure you that is not the point of this.  Today is all about defining—but you know me…this may go further after that—and the next few posts are about the actual guidelines.

WHAT ARE WE LOOKING AT HERE?

First, let me just say before I even begin to talk about what’s enough, no whining!  NONE.  I already know the texts, calls and emails are about to follow when I put this out here that ask me, “Do I really have to do all that?”  Yes.  You do.  Now knock it off.  What?  Do you think I’m writing for some sick sadist side of me that needs appeasing?  I’ll admit I have my days but for the love of all that’s holy I’d never put those days in print.  So, yes, you must do all to get what I am saying—if you are the genetically average.   If you have anything exceptional in your genes, then you need to “chew the meat and spit out the fat” as they say as to what pertains to you or not.  But other than that, there is no compromise.

Second, I am going to break this down by goal and within each goal I am going to further delineate it by age group.  For instance, I may give a general over view of what ‘building’ is and then go into what that looks like for a 40-50 year old, a 30-40 year old and a twenty something because it is dramatically different for all three.   If you are 45 and think you want to “build” like a 20 year old, you’re in for a big disappointment and most likely major weight gain in the process.  Our needs are different and need to be acknowledged as being different.

Lastly, I’m going to do this in a way that is very different from what you are probably used to seeing.  I promise to be somewhat technical, but I’m mostly going to be realistic.  Meaning that I want you to know what it really looks like to put these goals in action.   The burnout, the discipline required, the places you could awry, potential weight gain and other issues that crop up when we put this into effect.   They are way more important than any technical information and let me give you an idea of what this looks like:

Say I am talking about building muscle.  Most women think that you just lift heavy for 12 weeks and then you build a ton of muscle.  Seriously, I have people say I want to build my shoulders this winter.  Um…good luck with that.  It takes a whole lot more than a winter to build great shoulders.  But they’ve read somewhere that they need to eat X amount of calories more and set their lifting up in such a way that they get the max recovery and take advantage of the EPOC and so on.  Good info for sure and I will certainly have some of that info in there, as well, but I will also have a whole section called “Walking This Out”.  This section forces you to think about the emotional cost of gaining weight over the winter and all that comes with a building program.  It sounds romantic and fun when presented as this “amazing 12-week program to shape you”, it’s a whole other thing when you are at your holiday Christmas party up 10 pounds and feeling puffy.  At that point, you couldn’t care less about your shoulders and you are more worried that someone’s going to shoot your picture and put it in the company newsletter.

ARE YOU JUST GOING TO DEPRESS ME?

No!  Let me say this as nicely as I can… NO, now stop looking for an excuse to stop pursuing your goal!  Why are our New Year’s Resolutions never successful?  (Besides the fact that people bite off more than they can chew and the whole concept in and of itself is so cliché…) Because we do not count the cost ahead of time.  Some of us rush out into excitement and hop on the latest and greatest fad but that’s not normally the clean eating community.  For us it is more like whatever we choose we choose it because it is solving that current problem.  “If I just lose some body fat, I’ll be able to fit into my jeans and then I’ll be happy…”  But then in the middle of that quest, you realize that toting all your food around and not going to social functions made you more unhappy than the ten pounds you wanted to lose in the first place so you end up abandoning that goal in midstride.  For every goal you abandon, there is a closet in your mind that opens up and accepts that failure and piles it on top of all the others and then just when you need confidence the most—the door pops open and reminds you just how good you aren’t.  Let’s avoid that this year by knowing what we’re getting into when we set our goals and then putting the appropriate things in place to deal with the drawbacks.

For instance, in the case above we would talk about short term pain vs. long term gain.  What does it matter what people thought of you (and I really make you answer this and warning: it can be eye opening) and truth be told, you being 10 pounds up is still better than 80% of the office staff so why the worry.   When you think this through BEFORE you get to the party and BEFORE you put the goal in motion, it changes the entire situation and you are able to deal with it head on instead of being blindsided by it while holding a shrimp cocktail in your hand.

How about we get on with it already then?  Look forward to this being my next mini-series and I hope you enjoy.  I am not sure that I will start it tomorrow or Monday but you know if you are signed up on my blog or if you get me via RSS, you will be notified.   Until we meet again, start pondering ‘what’s the goal?’.  Cool?  WOOP WOOP!:o)

I wrote this back in the winter time and it was the last email I sent out from Jodiojo.  I never had the chance to follow up with the series and put on paper all that I see day to day with clean eaters.  I am sending them out in the beginning of next week.  If you are not signed up on the blog, yet, you still have time.  This is an eye opening series that I am sure at some time in your clean living history you will experience.  Sign up and find out what you don’t even know you don’t know.

One of the most frightening things that I could ever read is an email from someone who wants to works with us that starts out with, “I run/bike/do cardio/whatever 7 days a week for at least an hour, eat clean, lift 4 to 5 days a week and want to lose X amount of pounds for my sister’s wedding in 8 weeks.  Can you help me?”  Ummm…

Getting lean the first time around is not that hard.  For some people it is a chore but for many of us, it is the most magical time period ever because you are on top of the world and you are invincible.  You look great, you feel great, all is well in the land and you think this will never end.  In fact, you walk around speaking “truth” to everyone about ‘how they need to clean up their act’ and ‘they should get in shape’ and ‘how it’s not that hard’.  You have become a walking billboard for the American Heart Association and you shun those that take elevators and eat junk food.  At some point we all lose our minds and become, even if just a little bit, self righteous and pious in our fitness.  It happens to the best of us; don’t think about it too much about it.

But then trouble begins to brew in paradise.  We start to have little things here and there that undermine our progress or even worse, jeopardize our maintenance levels.   This sets off a conundrum known as, “Oh I’ll just…” which is one of the most damaging phenomenoms  known to woman-kind because it takes all logical, rational thought and turns it on its head.  Basically, you’re going down hard because you begin to lose control and you think “you will just do XYZ” to get it back but it doesn’t work.  Somehow, someway you pushed it and the result of that is either plateau or dangerous territory known as weight gain.  None of us really want to admit that we’ve gotten to that place so I am going to spell it out for you so you can connect the dots.  Here are 3 common scenarios for you in terms of pushing it:

1. You cannot stop cheating for the life of you. In the beginning it wasn’t so bad because it didn’t affect your weight or your leanness so who cared, right?  But now, you’re softer and up a few pounds and you cannot “fix it” no matter what you do.  Sugar or salt can send you into a fit of nibbles that is essentially uncontrollable and mentally debilitating and happens way more often than you would like to admit.
2. You are falling apart at the seams. Because of the endless cardio and workouts, there is not a part of you that doesn’t ache.  You have just about every “itis” you can think of:  bursitis, tendonitis, shin splints, rotator cuff and so on.  You feel like a walking zombie because you are in perpetual motion and after a while you don’t even notice the pain anymore.
3. You are an emotional wreck. Can I just admit to you that I am a crier?  It takes nothing to make me cry—in private.  In public, I can hold it together like duct tape on a kid’s toy but you…you can’t hold *anything* together.  You cry at Bud Light commercials (those dogs are cute, though) for Heaven’s sake!  Anxiety, irrational behavior, drama and crankiness define your life now.  Girl, you are not happy and we can’t leave you like that.  There’s not enough tissues in the world.

If you have any one of those scenarios, are very lean and are working out hard…you are who I am talking to right now.   Fighting for leanness is bad business…seriously…knock it off now.  Instead, let’s talk about our options and what that really looks in the world of clean living.   There are 3 different situations you may find yourself in or have found yourself in already and handling them in the best possible manner could save you hours of cardio and pounds of regret.  Each one of these situations represents an email in this series and will have real guidelines in them to help you navigate your journey from lean to not so lean to lean again.

Email #1               Being Realistic:  What true maintenance looks like.

Email #2               Being Diligent:  Getting back to lean after gaining a few pounds.

Email #3               Being Smart:  Knowing when to say ‘uncle’.

If I do nothing else I want to impress this upon you:  There are a lot of ‘gurus’ in this industry.  Many of them are very good at what they do but very few of them do this.  Make sure all the blogs that you are reading and all the articles you are absorbing are talking about lean folk trying to get lean again.  Most of them are always referring to the first time around and like I said before, that is easy.  What worked before will not necessarily work again—or at least not without a fight.  We are all about balance here at Jodiojo.  All of us in some way, shape or form have had this struggle so we are more than qualified to talk to you about it.  If you have any questions during this series, feel free to hit us up at Jodi@trans4mationstation.com.   Please note:  the emails are not the same as the blog.  Don’t forget to check us out at www.jodiojo.com/blog  Monday through Friday for articles on living clean beautifully.

Honestly, you women are crazy.  Last night I was on the phone with Kas (former Tuesday blogger) chatting away just catching up when I casually mentioned that I was blogging again.  Well she nearly flipped her lid and yelled at me saying that I never told her and why was I holding out.  But wait it gets better…  She’s on the phone with me, clearly agitated that she is now strapped in by this call that we’re on because she wants to…yes, wait for it…hang up to go read what I wrote.  WHAT?  Why not just ask me while you have me on the phone?  Hahahaha!!  Needless to say, we got a good laugh over that but she still hung up on me to read my blogs.  Ummm…whatever.

I am not sure if it’s me or what but this just makes no sense!

But this is our life, ladies.  We do things that do not make a lot of sense a lot of the times thereby wasting precious time.  But what if there were some things out there that do not make a lot of sense but somehow are beneficial for us?  Would you do them then?  Probably not but it’s worth a try:

1. Eat more to break a plateau: No matter how much I try to convince people this works, they still treat me like a dude with a big poster on himself that claims the world is ending tomorrow.  If you find yourself lifting 3 to 5 days per week, doing cardio even more than that and eating next to nothing and your body fat loss has come to a hault—consider eating more before eating less.  See most of you start off dieting and training with parameters that you should have at the *end* of your dieting and training season—not at the beginning.  If your goal date is 12 weeks away and you are already starving to death doing endless cardio and lifting like a fool, you’ve got a long, wasteful road ahead of you.  There is no doubt that somewhere in there you will hit a plateau.  When that happens  EAT MORE…not less!  Let me explain what this looks like:  all clean food, over a set amount of time, at least 50% more of your present intake and then go back to your original diet.  You’ll drop right away and be shocked.
2. Go on vacation to lose weight: Say you are the girl above and not only are you stuck in a rut, you are also exhausted.  Here is a little known secret:  you lose weight when you sleep, not when you move.  So if you never sleep, you never lose.  This is for the girl right now who is reading this and is getting 4 to 6 hours of sleep/night and can’t figure out what is wrong.  A surefire way of knowing if this is you is if you decide to go on vacation and you come back 5 pounds lighter after fully enjoying yourself for the week—this was you.  Ladies, give your adrenals a break and go to bed.
3. Can’t stop cheating?  EAT THE TREAT!: Deprivation causes madness.  Hands down.  ‘The more you deny, the more you will try’ and it can become all consuming if you allow it to be.  What’s the answer?  Take the temptation out by scheduling the treat in the diet.  And don’t just schedule it.  BE OK WITH IT.  *KNOW* that it’s fine.  Know that you are allowed to have this thing and it’s not going to do any damage.  If you don’t know it on the heart level not just the mind level, you will continue to snack uncontrollably.  TAKE THE TEMPTATION OUT and you will knock it off!

I know it seems outrageous and sometimes even gloomy.  But hang in there…it really does work!

We will do just about anything over here to help you ladies see how destructive your behaviors can become if you are not careful.  Maintaining a great body with definition and tightness takes a healthy balance between workout, nutrition and emotional health.  Many talk about it but very few have it.  We have been where you are and know all of what you are going through—trust us.  It seems so simple but it really isn’t.

Keep checking in as we go through all the things that you need to do to make it through eating clean and clean dieting the healthy way.  THAT’s the difference here.  Ciao for now!  Woop woop!

I know you heard the saying “you are what you eat” but I am here to take it a bit further and say you are what you do, as well.

I think many of us sort of evolved down the same path to the way we eat and workout:  we wanted more out of our body and whatever we were doing at the time just didn’t cut it.  Like I mentioned in my last post, there are two types of weight gain out there and you would probably think then that there would be two types of weight loss, too, but no…there’s a bunch.  (There are also more types of weight gain but that really gives a good synopsis.)

Ok, so maybe you’re not running in the Olympics but some of you are racking up that kind of mileage without any “Olympic” results.

One of the ways I see all the time (and watch endless frustration with) is running to get a great body.  Now notice I did not say to lose weight.  You definitely can decide to get up tomorrow and start running and possibly lose some weight but the odds of you getting that body that you desire are slim and the risk you run with injury and overuse is quite high.  Running for a hot body without a concise plan is like heading to the bakery “to pick something up” for a party you’re going to later on—we all know that ends badly with bread tasting and cupcake snacking so let’s just be honest about it.  Go with a dessert already set in your mind, get in and get out or bring someone with you to bail you out when you go down hard.

Running is addictive to many women.  It’s easy, cheap, hard in the beginning so it is a great challenge, relaxing, rewarding and… *completely unsatisfying in the weight maintenance department* so the more we run, the more we have to.  We keep looking at the covers of the running magazines wondering why they have a hot body and we don’t although we log mile after mile after mile.  Yes, from the waist up you are getting there…from the waist down though you look like a Land O Lakes advertisement for their latest cheese product.  With cellulite and dimples abound, you run and run and run and run.  You have every color capris there is to own and you are an expert at tying your jacket around your waist.

But now you have solved that problem—or so you thought–because you became a savvy reader.  You started following the girls out there who have the hot bodies and began to mimic what they do.  You dropped your starches, cleaned up the diet, you lift now and yet, still…nothing.  Instead, you have no energy, you binge on carbs every 2 or 3 days because you just can’t take not eating them and you don’t know how to fit lifting into your schedule the way they do it.  What gives??

YOU HAVE AN IDENTITY CRISIS

• You are not a runner. You are a woman who enjoys using running as a means to getting the body that she desires.

• You are not a figure girl. You have no desire to get on stage—you want to run—but you want that body too.

• You are not your average consumer. You are willing to put in the work of eating clean and working out so following magazines that are telling you the same ole same ole like “top 10 superfoods” and so on is not helping much.

• You’re not a world class runner. You are quite competitive and have no desire to be the slowest runner out there but you are not a run-nut either.  You don’t own the latest heart rate monitor and you just want to enjoy your run.

Honestly, girl.  You need to know who you are so you can get what you want.  Taking pieces of everyone’s plans and trying to make them work is frustrating and unproductive.  I’m sure you’ve also noticed that the more you run the harder it is to lose weight.  So what does the running world say about that?  Run more.  Ummm…how’s that working for you?  Because at some point, you need to go to work.

We have much to develop over the next few weeks: nutrition, training, psychological warfare, supplements and so on.

Obviously this is an issue we need to really put on the table with some serious solutions for you.  This is one of the top questions I am asking no matter where I go.  Follow this series that I will talk about over the next few weeks and we’ll talk about taking off 5 pounds per 5K and tightening that bum.  Cool?

I’m looking forward to it!!  Woop woop!

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