My Name is Stephanie, and I Overeat...

Even coaches and trainers have "off" days.  I have maintained a 60 lb weight loss for almost two years.  I'm a runner and currently training for my second 15k.  I love to bench press, squat and dead lift. I am a certified personal trainer and gym owner with a long roster of happy clients.  And I'm an overeater.


Yep, you read that right.  For reasons that have nothing to do with hunger or properly fueling my body, I sometimes overeat.  Because the food tastes good.  Because overeating is familiar and comforting to me.

I'm not sure I'll ever "outgrow" this, but I am conscious of it.  I don't beat myself up, but I do acknowledge when it happens.  And then do you know what I do?

I move on.

Tomorrow is a new day with new food choices, new chances to work out and new experiences.  My overeating does not define me, but it does play a part in my journey. Without acknowledging when it happens, I'm doomed to fall back into overeating cycles.

Awareness is very powerful.  Being aware of your patterns and habits is the only way to break them (if necessary) and form healthy ones.  The key to a life of balance is awareness and self-love.  Don't beat yourself up over a meal or a whole day of food choices that are not congruent with your goals.  Recognize when it happens, AND MOVE ON.

xoxo,
Coach Steph

New Posts are Coming...Good Stuff for the New Year

Hi everyone! I know it's been a couple of months since my last post. I started a series and left you all hanging, and for that, I am sorry. I have been busy with lots of projects and have neglected my blog. I feel really awful about that. In addition to my heavy workload, I have been through some personal issues that have distracted me from my life's work.  But, I will continue the series, as these women's stories are very important and relevant for all of us. Additionally, I have some great topics plan for you for January. Please stay tuned!

Merry Christmas and happy holidays!

Xoxo,
Coach Stephanie

Inspiring Woman #1 - Real Women, Real Struggles, Real Inspiration Series

It's here! The first in a series of four blog posts about real women taking control of their self-image, fitness and health.  Every other week I'll bring you a story from a woman just like you and me who is just trying to love her self, be healthy and take back the notion that we have to be "perfect" to be fit and healthy.

Meet Brittany Arroyo:

Brittany is a nationally certified personal trainer (ACSM) out of Viera, FL and has been dedicated to changing her body and self-image through heavy weightlifting. 

Brittany has a history of eating disorders and being unkind to her body.  Through her fitness and wellness journey, she has been at war with the most powerful "muscle" in her body: her mind.  

Brittany counsels clients, friends and family members about health and fitness issues and has shared what she herself and others deal with.  She also gives her personal philosophy on coaching clients with diet and exercise.

Below is Brittany's personal and candid narrative of these trials and triumphs.  

Disordered Eating/Body Dysmorphia 

"I have a long past of disordered eating and body dysmorphia. While I am much healthier now, I find myself constantly berating myself (too fat, too many calories, not strong enough, not pretty enough, the list goes on). I say things to myself that I would never imagine saying to a loved one or client,  and yet since I've started working in the fitness industry, I've heard many women (and some men) say these things aloud about themselves. Most of the time it's in a joking manner, but I recognize the hurt and pain behind it, as it is my own. 

My struggle is with myself; how do I preach body love and acceptance when I don't accept and love my own body? On the flip side, how do I encourage healthy living and weight without creating unhealthy thought patterns and habits in the process?

I don't remember a time when I've felt comfortable with my body. I stopped eating in high school.  It got to a point where my parents intervened.  They said, 'get better or we're getting you professional help.'  I did go to therapy, but I wasn't ready to deal with it.

People pass judgement that mental health is internal.  As a society, we're bombarded with images and media. Appearance is important. I was raised in a loving home with supportive parents.  I was always comparing myself to others.  I think about it everyday.

I have a PT client in her 50s.  She's really fit but wants to look better.  She told me she's had liposuction and cosmetic surgery.  She only weighs 120 pounds yet still sees a fat person in the mirror.  I want my clients to accept and better themselves.  I want them to stop seeing unmet unrealistic expectations as failure. 

I need to find balance. I'm working on that and self-awareness.  I didn't even acknowledge the problems and the thought process until 1.5 years ago.  People want to train with me because of the knowledge and experience I have.  It's funny the way other people perceive us is not how we see ourselves.

Unhealthy Patterns on Nights and Weekends

"I struggle with not falling into the binge/restrict cycle. I eat super clean on weekdays, all day long and then night-time or the weekend rolls around and I lose my dang mind. I struggle daily to find a balance between being 'on' or 'off.'" 

Teaching Healthy Habits

"Tracking and calorie counting can lead to obsessive behavior.  'Cheat days' can be very detrimental.  I give general guidelines that will work for most people.  2-3 meals a week, eat whatever you want.  I try to screen people and be aware of triggers or red flags with clients.  I keep track and find out the WHY behind why people want to lose weight or get fit. 

I feel like disordered eating is very common.  We've come to accept strange habits as normal.  Juice cleanses, restrictive food habits and 'trendy diets' are all accepted as normal.  Hollywood perpetuates them.  Every person is a personal trainer and expert.  There's so much misinformation on the internet. I only read articles with scientific notation.  If there's no study to back it up, it's just conjecture.  I give resources with legitimate professionals in the industry."   

Working Out is 'All or Nothing'

"I am fairly good about this one.  My clients and friends, not so much. I find many people think they need to workout 7 days a week for an hour or more or else it's useless and they might as well do nothing. I try to emphasize that something is always better than nothing and more is not better but better is better when it comes to fitness.

Most of my clients think that if they can't do the perfect workout, then they shouldn't bother.  Effectiveness of your workout is more important than how long it is.  I give clients at home workouts to do in their off days.  Quickie workouts to create a habit. 

Set a minimum amount of days to workout, whether at home or they gym, and stick to it.  2-3 days at a minimum is my recommendation."

Brittany's Biggest Epiphany

"Lift weights.  Nothing will change your life more than to put weights on a barbell and lift. Lifting weights is the key to looking better, feeling better and thinking better.   I'm most proud of being able to deadlift 1.5 times my body weight and squat over 200 lbs.  I feel strong and powerful."

---Brittany Arroyo, ACSM Certified Trainer
Like Brittany on Facebook 

Committed to continuing education. PT is a science and exercise changes all the time.

Thank you to Brittany Arroyo for your candid testimony and advice to women and men.  Trainers are people too and no one is perfect.  When we stop comparing ourselves to others, we can start to achieve balance.  

Please join us in two weeks for our next profile of and inspiring woman.

Inspiring Woman #2

Perri G - Wife, Mother and Full-Time Chauffeur

Perri became a mom at age 40.  Blessed beyond measure, she struggles with having time to workout, eat well and achieve balance with her mom, wife and work duties.  I think a lot of people can really relate to Perri's story.  She and her husband are trying to be good examples of self-love and healthy body image to their son.  I hope to help Perri find solutions for her busy life, and in turn, help you make exercise and meal planning a priority in your own life.

Thanks for reading my blog this week.  This project is really important to me. I think we need to be talking about our body and food issues.  The only way the rhetoric will change is if we demand it to.  Love your body.  Love your exercise.  Love yourself.

Yours in health,
Coach Stephanie
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Real Women, Real Struggles, Real Inspiration

I know it's been a while since my last post, but I've been working on lots of projects that will help me be a better fitness and wellness coach for you, my loyal readers and followers. It has always been my goal with this blog to help coach you to live your best life, not anyone else's.

Starting this week, I'm rolling out a new series, titled "Real Women, Real Struggles, Real Inspiration." Every two weeks you'll hear from one of four phenomenal women who have entrusted me with their biggest fears, body image issues, fitness and nutrition woes and life situations that they fight to not deter them from their ultimate goals: to be the healthiest woman they can be.  That said, this isn't just a series for women, men can benefit too.  As I was reminded by one of these women, whom I'll introduce below, men struggle with body image and are a lot of times not represented adequately.

These women are friends of mine who I've come to know from all stages and phases of my life: my childhood, my past career and my current career.  They are all remarkable and different, and I can't wait for you to get to know them.  

These women, like many others, are trying to find balance in their lives. I think you can never have enough strong women in your life to relate to and learn from.  I also think the more we have open dialogue about our fears and insecurities, the more united we'll be come. 

Now, let's meet the ladies!

Inspiring Woman #1 
Brittany Arroyo - Certified Personal Trainer and All-Around Bad-Ass


Brittany is an ACSM-certified personal trainer.  She has transformed her mind and body with the power of weightlifting.  She is an incredible woman of character and strength, and I can't wait for you to get to know her.  Brittany was very candid with me about her past eating disorder and how it still affects her today.  She's now a very strong and fit woman, but still struggles with body image.  I think you'll learn that trainers are human, too, and it's ok to not be perfect because no one is. 

Like Brittany on Facebook




Inspiring Woman #2
Perri G - Wife, Mother and Full-Time Chauffeur

Perri became a mom at age 40.  Blessed beyond measure, she struggles with having time to workout, eat well and achieve balance with her mom, wife and work duties.  I think a lot of people can really relate to Perri's story.  She and her husband are trying to be good examples of self-love and healthy body image to their son.  I hope to help Perri find solutions for her busy life, and in turn, help you make exercise and meal planning a priority in your own life.






Inspiring Woman #3
Carolyn J - Wife, Mom and Overcomer of "Mommy Guilt"

Carolyn completely overhauled the way she and her family eats.  Then, she fell in love with the gym and started getting stronger and seeing the changes in her body.  She struggles with wanting to spend as much time as possible with her husband and two sons, and exercising, something that brings her peace and stress relief.  We'll also discuss Carolyn's challenges with avoiding boredom with healthy eating and not putting so much pressure on herself to be perfect.






Inspiring Woman #4
Barbara L - Southern Belle, Loving Wife, 
Awesome Grandma

Barbara lives with Hashimoto's Thyroiditis and Hypothyroidism, which has caused her to gain weight.  Additionally, she has chronic nerve pain that makes cardio exercise painful.  I hope to help Barbara find exercises she can do, as well as live a life she enjoys with food she loves, while still achieving her weight loss goals. 











Can't wait to share and discuss so many hot topics with you all.    Together, we can live our best lives and support and encourage one another.

Yours in health,
Stephanie 

Are You Eating Enough?

When sitting with a new client for a nutrition consultation, I always ask them to keep a 3-day food journal of what they eat and drink for three consecutive days.  One of the things most of my clients who are struggling with weight loss have in common is that they DO NOT EAT ENOUGH.

Yes, you read that right.  You have to eat to lose weight.

Your body requires fuel.  It is a magnificent machine.  But, you have to feed it right to get the results you want.

I did a phone consultation with a weight loss client today.  She told me she had hit a plateau and was no longer losing.  I asked her what an average day looked like.  She gave me this food journal entry:

Breakfast - granola bar, 140-150 calories, 32 oz of water
Lunch - Salad with greens and grilled or baked meat, 400 calories
Dinner - anything I can get my hands on.  I'm starving.

Anyone see the problem here?  My client isn't eating enough. By the time dinner rolls around, her blood sugar is so low and her body is starving, so she eats the most satisfying, quick food she can get - simple carbohydrates.

Most women are afraid to eat.  Afraid that 300-400 calories at a meal will make them fat.  WRONG.  What's making you fat is you're starving your body. Be good to it, feed it, and you will start to see the scale move.

Food journaling is a very effective tool for weight loss.  Simply writing down in a notebook what you eat each day will help you see trends in your habits.  There are also apps for smartphones and websites that help you keep track.  Whatever helps you keep yourself accountable, do it.  Don't go crazy obsessing over calories, but keeping track of what you eat will make you aware of how much you're actually consuming.

Mayo Clinic has a calorie estimator on their website.  Your daily caloric needs depend on your height, weight, sex, age and daily activity level.  As long as you eat close to your calories needed per day and moderately exercise, the scale should move.

Keep these tips in mind too:

1. Never go more than three hours without eating. When you eat a snack in between your meals (Breakfast, Lunch, Dinner), it helps your stabilize your blood sugar and will help you avoid binges that happen when you wait until you are starving to eat.

 

2. Use fruit as fuel for exercise. Best time to eat fruit: first thing in the morning with protein or 30 minutes before a workout for fuel. Fruit is very good for you and full of nutrients, but it is a sugar and when not paired with a protein, it can spike your blood sugar and leave you unsatisfied and hungry an hour later.

 

3. Explore new vegetables. One of the main complaints people have when starting to eat better is boredom with food. There are so many vegetables and countless ways to cook them.

So be adventurous, visit your local farmer's market and try something new!

 

4. Stick to proteins and veggies at all of your meals. Vegetables are a great source of carbohydrates and are very nutritious. Simple carbohydrates (potatoes, white bread, white rice, pasta, sugar, corn), when not used as a fuel, turn to fat in the body when not used as fuel. Your best bet is to eat simple carbs sparingly.

 

Along with a healthy diet, all-natural, healthy supplements can accelerate your weight loss.  I have a lot of clients who take Nutri-Thin, Nutri-Cleanse and Sea Veg as a part of their weight loss plan.  Check them out for yourself.  

 

I'd love to help you reach your goals.  Follow me on Twitter, Like me on Facebook, or shoot me an email. 

Yours in health,

Stephanie

 

Momma said there'd be days like this...

Ok, so momma wasn't talking about weight loss, or working out, or nutrition, but I am.

I texted with a client today, checking in on her since we missed a workout last week due to the 4th of July and me taking a day off.  She was excited, as usual, (she has an awesome attitude and a great smile) to jump into a new week of training.  I reminded her to bring her new playlist so we could blare it in the gym.  Then, she replied to me with this:

"I went really off track this weekend with my eating, but I'm even more motivated now to do better.  I know I'll feel it tomorrow.  It almost feels like I gave up on myself and that it's totally not worth it."

Hold up.

I wear a lot of hats as trainer.  I create awesome and challenging workouts that push my clients farther than they believed they could go.  I motivate, always with a smile and tough love.  I help my clients stay on track with nutrition and diet and give them tips to keep eating healthy.  I'm tough as hell on them, but I want them to reach their goals as much as they do.

But somedays, I'm a friend and a listener.  I have to remind my clients how worthy they are of the life they're working toward.  Today, I had to fight the urge to have a knee-jerk reaction and spout motivation and just listen and ask questions.

So I replied to her, "What do you think caused you to go that far off?"  If I were sitting with her in person, I would have leaned in and given her my full attention.  

She told me this, "Just the struggle of always being good, July 4th and not feeling like what I'm doing is good enough.  I just completely gave up on myself this weekend.  It's so easy to give in when everyone else is ok with it."

Just a few thoughts here.  This young woman is remarkable.  She's building a successful career and getting married next year (I'm so excited to attend her wedding).  She had already lost 50 pounds before we started working together by making changes to her diet and moving more.  By the time we connected,  she was ready to work with a trainer who would hold her accountable but also push her and help her reach her goals.  She wanted to lose more weight, tone up, and feel and look amazing in her wedding dress (which she will, she's beautiful already).

If this gal was sitting in front of me, this is what I would tell her.  If her story and feelings are similar to yours, I would say these things to you, too.

1.  You are beautiful, worthy and enough. Do not give up on becoming the healthiest and fittest you for the fleeting feeling of doubt that will come and go as you continue on your journey.

2. Do not ever second-guess your decision to get healthy.  You are making an investment in your temple.  You are improving the vehicle to live your best life.  Never feel bad about that.

3. You will have set-backs.  We are human and fallible.  We need support sometimes to keep going.  If this is you, find someone who supports you and your goals that you can reach out to when you're feeling bad.

Ok, so after that text I wanted to wrap my arms around her. I hate that we (speaking for myself here too) only feel validated or worthy by the numbers in our jeans.  I tell clients all day long to never forget how much progress they've made.  I'm human, too.  I have days where I look in the mirror and pick myself apart.  But, then I pull out my before photo, and remind myself how I used to feel and how far I've come, and I instantly smile.  That is what I'd say to her; just remember, smile and keep going.

She continued to tell me some other things on her mind, and then we got to the heart of the matter: she tried on some clothes at a trendy store on a shopping trip and was disappointed by how she looked and that she wasn't quite comfortable with how she looked and fit in them yet.

Now I really wanted to hug her.  Ladies, this is especially geared toward you so listen up.

It is going to take time for your mind to see how you really look.  Our eyes are so used to seeing us a certain way in the mirror. Even as we become smaller and more toned, we will always be our biggest critics.  It doesn't matter how many people tell us how great we look and how much progress we've made, we still don't quite believe it.  

The thing I want to tell you is you have to start believing that you are beautiful! You were beautiful when you weighed a little more, and you're beautiful now.  

Homework assignment:  stand in front of the mirror and say aloud something you like about yourself.   Say it until you believe it.  I know it sounds cheesy, but every day I tell myself how awesome my big butt it is; I love it! Ok I'm being a little silly, but I do! And I'm proud of how fit my body is and how many things it can do.  I also have a great smile (thanks mom and dad for all the dental work lol).

What do you love about yourself, physically or otherwise? Only say good things about you. No negative talk.  Don't leave your mirror until you believe the words that are coming out of your mouth.   This is not narcissism.  This is self-love.

Ladies (and guys too), love yourself.  Love your amazing body.  My client can now do three sets of regular push-ups.  When we started working together in January, she could barely do one.  That is amazing!

Change takes time.  Be kind to yourself.  Don't get so caught up in the end result that you miss the journey.  Reflect on the changes.  Love yourself.

Yours in health,
Stephanie

What will you gain when you let go?

September will mark a major anniversary for me.  It will be two years since I got off of the "diet" roller coaster and decided to change my LIFESTYLE. I know it sounds cliche, but it's the truth. Two summers ago a light bulb finally went on in my head.  I realized that in order to reach the goals I had for myself, I had to make permanent, lasting changes.  Physical, mental, emotional and spiritual.  It all fits together.

Let me give you a little background:

After receiving some upsetting news at my annual exam in June 2012, I was referred to a specialist.  While I was excited to finally have a diagnosis for all the symptoms I had been dealing with, I was nervous about what my treatment plan would look like.  I was diagnosed with PCOS, a common endocrine disorder that affects about 10% of women.  If left untreated, it could affect my fertility and lead to other scary things like cancer.

One of the first things the doctor recommended was to change my diet.  GREAT! I wanted to get pregnant so badly that I would've stood on my head and sang show tunes if he told me to! The next 4 months were full of drugs, hormones, injections, cycle tracking and some other TMI details I won't share with you.  When my 4th fertility treatment didn't work, I broke.  I cried.  I was angry.  I had lost 15 lbs, started exercising, overhauled my diet, and followed all my doctor's orders.  Why wasn't this happening yet? 

In the middle of all this, I was also dealing with a very stressful job and contemplating a major career change.  I had been praying for a year for God to bless me with a new job.  I interviewed at jobs I was more than qualified for and would get right to the end, only to lose out to another candidate.  But I stayed faithful, kept praying and believing God had a plan.  Never in my wildest dreams did I imagine He would lead me where I am today.  After an exhausting and maddening conference call, I ran into my good friend (and future business partner) in the parking lot of our office.  We literally scratched out a loose business plan on a scrap piece of paper.  It was the start of an amazing journey.  

I became a business partner in my fitness company in January 2013.  Originally, my role was to do more operations and HR, streamline processes, get our financials on track, etc.  A bonus was that I now had access to more exercise time, trainers and an environment to motivate me and keep me accountable with my new lifestyle. I had always been active as a child, teen and college student, but after getting married and settling into my career, my health and fitness had been put on the back burner. But now I was co-owner of a fitness company.  I had to walk the walk.

What started as a means for me to reach a short-term goal has turned into my life's work and mission.  Everyday I look for opportunities to be in service of others and let my little light shine. God has blessed me infinitely in ways I never imagined.  We're in this world to help others, and that's what my fitness and wellness journey has taught me the most. 

I now have several personal training clients, teach boot camp and am an Official Personal Trainer and Wellness Coach for the SPX Nutrition 90-Day Weight Loss Challenge.  All of this started with a desire to be healthier.  It took me a whole year to lose 50 lbs because of all the emotions and trials that go along with weight loss.  Plus, I strength trained 2-3 days a week for a whole year, along with cardio.  That made the weight come off slower, but I built a lot of lean muscle which permanently raised my metabolism.  I've maintained that loss for a year, with a healthy diet, exercise, self-love, and my favorite supplement on the market, SPX Nutri-Thin.

I truly believe I am doing God's work through my career.  What will happen when you start your journey?

When I started my lifestyle change, my doctor put me on two prescriptions.  I was content with that.  I thought, if you need it, take it.  As I started to educate myself more about pharmaceuticals, I realized they are a bandage on a bigger problem.  Long-term, I had to address the root of my problems and the need for a healthier diet, more exercise, spiritual balance and more rest.  When one part of your life is off, it can throw other things out of whack, too.

I made a personal decision to no longer eat processed foods (as much as possible, I'm not perfect), choose organic meat and vegetables (when I can) and move everyday.  Additionally, eating meat free of hormones is good for my PCOS, so for me that was a big deal.  I also realized that I would have to eat a copious amount of nutrient-dense food in order to get what my body needed.  I found a product called Sea Veg that replaced the synthetic, lab-created vitamins my physician had prescribed for me.  I cannot say enough about this product. I took it back to the reproductive endocrinologist, and the nurse asked me, "where did you get this?" I was so proud that I had found a natural alternative that was ok'd by my doctor. 

I also had begun to ovulate on my own (what the other drug was for), and no longer needed that prescription as well.  All my blood work came back glowing.  My husband and I decided not to pursue any more fertility treatments for the time being. My doctor said everything looked great, and in his opinion, it would only be a matter of time. I knew that already because I stopped worrying, focused on my health, and gave it to God. He's got this!

People always ask me, "where do I start? I have so much weight to lose." 

When beginning your lifestyle change, I recommend starting with one small thing that you want to improve. As you start to feel better, gain confidence and get a handle on why you overeat, don't exercise or eat too many nutrient-poor foods, then change something else.  You don't have to do it all at once.  Just make small changes.  

This is not a race, it's your life.  Don't put pressure on yourself to do it all too fast because you'll just set yourself up for failure. Remember, adopting a healthier lifestyle takes time.  Being to restrictive with your food and exercise is not sustainable long-term.  If it's not something you can live with forever, you won't stick with it. 

If weight loss is your goal, for whatever reason, I have an amazing program and line of supplements that can help you get there, along with dietary changes and exercise.  I'd love to help you.  Please visit my nutrition website for more information.  My contact info is there as well.  Please let me know how I can help or any questions you have.  

You can also like me on Facebook and follow me on Twitter. Thanks for reading my post.  I hope learning more about my journey helps you on yours.  Have a blessed day!

Yours in health,
Stephanie Lippincott
Wellness Coach and Certified Personal Trainer