Create Your Balance

I know, you're thinking, she's crazy. Hear me out for a second. I get that when you lose a few pounds and you can zip your pants a bit easier, you FEEL a sense of accomplishment and happiness BUT, with most, it quickly deflates because it can be VERY difficult to maintain.

In comes the feelings of defeat, guilt, and anger. It takes a lt of effort to get ther and sometimes it takes even more to MAINTAIN those results.

When we focus so much on the weight loss, the number on the scale and our pants, it can be overwhelming and a huge life suck!! Go ahead and ask me how I know that. I'd hop on the newest program to lose weight, tone up and FEEL confident about myself only to end up obsessing ovet the number on the scale and being pissed off because things did NOT always go my way.

Was it willpower?

Was I not focused enough?

Was I not disciplined enough?

I would feel like I wasn't good enough and pick myself and my body apart. How's that for living a healthy life? IT'S NOT!!! I'd end up thinking I just wasn't good enough..Oh, and I'd be finding all areas of my ody that I hated and felt I needed to workout more and eat less to change.

This cycle chased me for more than half of my life and it has done the same for so many women I have worked with. SO let's dive in to things and talk a bit more about this and how you can work through it.

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FOLLOW ME:

Be sure to subscribe to my Podcast on iTunes @ Create Your Balance

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Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/

Well, here I am again! I'm roughly 20-ish weeks out of back surgery updating you again. WHY?

Well, I really want to give you all the details of the FULL recovery…the good, the bag, the ugly and everything in between. It's been a road if I do say so myself.

It's kind of like life, ya know, things are going all good and then one day…BAM!! The shit hits the fan. In my world, I've learned it's all about how you handle it.

Can I just say that sometimes, I don't handle it all that well when it hits BUT I DO make it through. Ya know, a few cuss words here and there and then I push forward…which is EXACTLY what I did last week. YEP, the shit hit the fan and I lost it!!

Let's talk about what happened. Shall we?

I often feel that a LOT of us women give up on ourselves BEFORE we even start. Give me a second here to explain as I come to you with a little rant about what I go through and hear as a health and nutrition coach.

It may sound a little harsh but I am coming at you from a place of love. Is it possible that the efforts we've been trying all this time are the WRONG efforts? Is it possible those paths have led us to where we are today without weight loss journey's?

I'm about to ruffle some feathers here. This episode is not for the faint of heart, I am telling it like it is and laying it all out there in hopes some of you out there realize what you are doing and choose a path that actually FITS you and your lifestyle.

I always say, listen with an open mind and hear me out…and I am telling you, you'll need to open your ears for this one and hear what I am saying.

I get it a calorie deficit is needed but …

It is NOT the most important thing.

Most of us out here aren't even sure what that REALLY MEANS!!

Calorie deficit is indeed an effective method for weight loss, but it's important to approach it carefully. When focusing on a whole foods diet, people often naturally consume fewer calories without strict calorie counting.

A calorie deficit is necessary for weight loss, but cutting calories too drastically can have negative effects. Very low-calorie diets can lead to loss of lean muscle mass, which slows down your metabolism. . This can make it harder to maintain weight loss in the long term…and EVEN more difficult to see FAT loss!!

Super restrictive diets can negatively impact hormones and metabolism. The 1200 calorie "diet" is a thing of the past AND it is NOT realistic, healthy OR sustainable.

They may lead to insufficient nutrient intake, bone loss, and increased risk of osteoporosis. These diets can also be difficult to maintain long-term, potentially resulting in weight regain, with most of that weight gain being FAT GAIN!!!

Instead of extreme calorie restriction, I recommend adopting a sustainable, healthy lifestyle.

This includes:

1. Getting adequate sleep.

2. Focusing on nutrient-dense whole foods

3. Incorporating regular physical activity, especially strength training.( don't be afraid to life a little heavier)

4. Managing stress.

Keep it simple, listen to your body, EAT and get in some healthy movement!!!

Working out hard and doing "all the things" but not seeing the results you expected?

Feel like no matter what you do, you aren't seeing your body change where you want it to change?

Should you change up your workouts? Call it quits? Start a different one and see is that one "is the one"?

It get it, it can be so confusing BUT jumping from program to program will NOT get you the results you are looking for. I'm about to fill you in on some stuff that your last diet/workout program may not have told you.

YES it's important to move your body in ways that you enjoy. You should look forward to your workouts, not hate them or feel like they are punishment.

However, if you are looking to "tone" "lean out" or build muscle, like changing your body composition (losing fat & building muscle), your workouts AND MEALS should reflect that.

But don't worry, there's room for what you enjoy too. You likely just need to incorporate weight training, or have a more structured weight training program where you can focus on progressive overload.

STOP chasing the calorie burn on your watch!! You are NOT going to see a huge number when you incorporate strength training and that's OKAY! Your workouts should not be about burning as many calories as possible in that short time.

GO LIFE HEAVY SHIT!!! EAT THE PROTEIN!!

The more muscle you have, the better primed your metabolism is. THIS will not show up on your calorie counter BUT you will see the results on your body!! Building muscle has you actually burning more calories while you're AT REST!!

IT TAKES TIME!! Somehow, we think it's not working and we run back to that last weight loss program because " it worked that one time". STARVING YOURSELF THIN WILL NOT GIVE YOU MUSCLE!!! I get it, it's the comfort zone. BUT, nothing changes if nothing changes!!

You are changing things up too frequently and your body has a WTF moment! You are not sticking to anything long enough for your body to progress and adapt to things. Give it 4-6 WEEKS!! Yep, I know, when you are used to doing 87 different workouts, this might seem difficult or even boring!!

PROGRESSIVE OVERLOAD, watch and see what happens. You will notice you can life heavier, your endurance is better and you FEEL like a bad ass!

STOP with the exercise ADHD!!!

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Self-Paced COURSE!!

75% OFF SPECIAL:

CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj

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Let's connect:

Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh

***************************

FREE STUFF!!

Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF

Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO

**************************

FOLLOW ME:

Be sure to subscribe to my Podcast on iTunes @ Create Your Balance

Check out my website @ https://www.melaniesobo.com/

See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en

Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/

Pictures are really tough, especially when struggling with negative body image. I remember avoiding pictures, hiding behind others, and staring at old photos of myself for hours and thinking,WTF? "Is that what I really look like?" I think to myself.

There was a picture from my parents 25th wedding anniversary party that hit me head. I tore it up and threw it in the garbage as soon as I saw it.

It sucks to feel this way and miss out of saving memories. It sucks even more to not feel comfortable or confident in your body, spending HOURS to get ready, only to leave the house more self conscious than before. It makes sense you are feeling this way when we are living in a society of "picture perfection" with photoshop, and filters. We are constantly hit with pictures of "pretty people" on social media - how could you not compare yourself?

Your weight and body are not the problem - it's the idea that you need to love and look "perfect" in every picture you take. You deserve and CAN feel comfortable and confident in your body and pictures - at any weight or size.

We are our own worst enemies. Self-judgement is REAL!!

We may scrutinize our perceived flaws or focus on aspects that we are insecure about. The act of being photographed can also make us more aware of our appearance, leading to heightened self-awareness and self-criticism. Ever ZOOOOM way in to different parts of your body and just tear yourself apart?

When we see a picture of ourselves — and are in a struggle with body image — we only see ourselves in one dimension, physically. We mentally block out the people smiling around (or at) us. We forget how the photo symbolizes the fun we had. In fact, we don't even notice the magnificence of the location. Instead, we zoom the lens of our own eyes onto our bodies. Soon, nothing else matters.

A body is all we see–a flat, one-dimensional object we can choose to critique like a teacher looking for wrong answers on a test. Circle those flabby arms with red ink! Oh, add those bags under my eyes, more points deducted for imperfection! We dehumanize ourselves. Truth is, we scold ourselves for not looking less human.

That's definitely a great way to boost self-esteem.

CLEARLY, I'm joking, but I'm sure some of you know what I'm talking about.

Over analyzing yourself in pictures can easily turn into a rabbit hole.

Why not try to shift the focus to experiences and relationships: Instead of solely focusing on your appearance in pictures, shift your attention to the experiences and relationships captured in those moments. Value the memories, emotions, and connections associated with the picture rather than solely critiquing your physical appearance.

It's important to remember that our perception of ourselves can be influenced by various subjective factors, and self-criticism based on pictures may not always reflect an accurate or objective view of our appearance. Developing self-acceptance and focusing on the qualities and attributes that extend beyond physical appearance can help cultivate a more positive self-image.

******************************

Self-Paced COURSE!!

75% OFF SPECIAL:

CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj

****************************************************

Let's connect:

Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh

Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340

***************************

FREE STUFF!!

Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF

Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO

**************************

FOLLOW ME:

Be sure to subscribe to my Podcast on iTunes @ Create Your Balance

Check out my website @ https://www.melaniesobo.com/

See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en

Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/

SO here I am, 3 months out from surgery just giving a little update on things these days.

If I'm being honest, I'll say I'm nowhere where I want to be BUT, I am on my way there, which is what really matters right now. Let's face it, it's been an uphill battle and I made it to the top. It's all downhill from here and I get to start over. Who the heck is ever excited about that??

ME! Why? Because I'm making it all about the journey and NOT the destination!! Let me just fill you in a bit while you listen.

Not getting the results you think you should be getting form your weight loss program? Somehow, we think if the scale isn't moving, we are failing at what we are doing. Hmmmm, is that really the case?

We somehow think if the scale isn't saying what we want it to say, we think nothing is happening and you're just wasting your time. Why is it that we only celebrate the weight loss or the number on the scale or our pants going down?

I get it, you're in a calorie deficit, you are increasing your protein and you're adding in more workouts…BUT you're not seeing any changes. Is it possible that you are setting up your expectations for yourself that are just unreal? SUSTAINABLE FAT LOSS takes time and patience.

We are expecting a result that we're not seeing and I get that it can be so frustrating.

I think it's time we look in other places for a result OTHER than the number on the scale.

STOP looking for results based on the scale numbers! If you have started moving your body and eating in a healthier way..YOU are already seeing results, you may just have to open your eyes up to something other than that damn number!!

Patience and CONSISTENCY are key!!

Take the focus away from the number on the scale and lowering your calories to 1200!! Start focusing on how you FEEL!! Look at the data over time ( months) Check yourself and be honest..are you REALLY being consistent? How many times a week are you eating out? Are you prioritizing protein? Are you moving throughout the day ( outside of your workouts)?

JUST KEEP GOING!!!

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Mentions:

Beachbody video I mentioned in the podcast: https://www.youtube.com/watch?v=YtpCg3dd6Rs

75% OFF SPECIAL:

CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj

****************************************************

Let's connect:

Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh

Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340

***************************

FREE STUFF!!

Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF

Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO

**************************

FOLLOW ME:

Be sure to subscribe to my Podcast on iTunes @ Create Your Balance

Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski

Check out my website @ https://www.melaniesobo.com/

See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en

Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/

Oh they're EVERYWHERE, they want you to believe they are something new and different…BUT do you know how to spot a fad, quick-fix diet? I know, I sure the hell didn't, which is why I tried anything and everything back in the day.

So what the heck is a fad diet?? That's exactly what I'll be talking about in this episode.

Fad diets are advertised as quick-fix plans that promise weight loss and/or drastically improved health. Many fad diets are restrictive and involve rigid rules around what foods you can eat, how much you can eat, what times you're allowed to eat, and even how much to exercise. While many diets can offer desirable outcomes in the short-term, most often the results are temporary due to the unsustainable, restrictive nature of the diet plan. They just aren't sustainable for the long haul, which is WHY we are always chasing the next weight lost trend.

These "Fancy" diets do NOT live up to their promises ( false promises) and some can be downright UNHEALTHY and dangerous…BUT, as long as we lose weight and becom smaller, we're good!! NOOOO!! Please stop!

There are many risk to diets that the diet industry will not tell you. Don't worry, I sure the hell will. Risks such as weight cycling, losing touch with physical hunger cues, slowed metabolism, low energy, loss of muscle mass, obsession with food, anxiety, depression, guilt, shame, body dissatisfaction, cravings, greater risk of heart disease, the potential for developing disordered eating, and the list goes on… This is why I do NOT promote this BS. Been there, done that and I have apologized over and over for not seeing throught all the false promises.

Spotting a fad diet can be tricky snce some promise such awsome results and they say they are taking a different approach to weight loss altogether.

Here are a few tips on spotting their BS:

Does it actually give food a moral value? Good/bad, restricted, eliminated, clean/dirty? That is a DIET! Does is have strict rules telling you when, how and what you should eat? Do you feel deprived of certain foods? Are you missing out on life because of the eating plan? Who created the program?

Those are just a few of the signs I'll be discussing in this episode…

********************************************

CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj

Let's connect:

Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh

Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340

***************************

FREE STUFF!!

Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF

Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO

**************************

FOLLOW ME:

Be sure to subscribe to my Podcast on iTunes @ Create Your Balance

Follow Me on Facebook @ https://www.facebook.com/melanie.sobocinski

Check out my website @ https://www.melaniesobo.com/

See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en

Check out my Pins @ https://www.pinterest.com/MSobocinskiFit/pins/

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I spoke of an eposide of Dr. Phil in this episode: this in the link: https://www.youtube.com/watch?v=AXPZUd2O4xw

If you have been following me for a while now, you may know my take on this one but let's just reiterate things for the sake of sanity.

I get it, we recognize that many people believe the key to health is losing weight. And many times doctors will tell people things like, "if you don't immediately lose weight, you will die." I get that hearing somthing like that may give you quite a scare and honestly, it may be what needs to be done…BUT…

Did you know there is ample research that suggests that people can improve health *independent of weight* by increasing health related behaviors such as getting enough sleep, engaging in physical activity, connecting with friends and loved ones, eating fruits and vegetables, managing stress, and more.

I get that some of it is outside of our control (ie genetics and socioeconomic status) and it's important to remember that health is not a reflection of moral worth. Which I do discuss my genetics in this podcast and give the low down of how my life went at the ripe "old" age of 24 with high cholesterol and thinking my life was over since I DO have heart disease in my family…MIND YOU, weight loss was NOT something that would have helped this situation!!

When it comes to our OVERALL health it's important to remember that dieting can cause significant stress on a person. Worrying about every bite consumed, yo-yo-ing up and down, avoiding social interactions to protect the diet you're on… all of that seems far from healthy. Good lord, I know it sure caused me a ton of stress not to mention how that stress to be "smaller, leaner and cut" led me to jack up my thyroid. How's that for weight loss equalling health?

Whatever you choose, MUST work for you, fit your life AND be HEALTHY on all levels. I want you to engage in behaviors that feel good to you, that have you feeling empowered and free, that keep you free from obsessing about food. We weren't put on this earth to constantly be chasing the next diet to think it will help our overall health. There is so much more to it.