I got 99 Problems but a DIET Ain't One!

Now of course I don’t have 99 problems but I think you get the point. Out of all the things going on in life, one thing I am not stressing over is a “DIET”.

BUT I USE TO! I was a classic chronic dieter! On and off! Weight up and down. Thinking this is normal but it created so many bad habits around food and my body.

The problem with restrictive dieting is it creates even more bad habits. We start a diet to change our bad habits but end up with more than when we started. Not even realizing it. We chalk it up to lack of willpower, a flaw or it’s just a bad time in life.

These are things we tell ourselves because the diet and convenience culture has us brainwashed into believe we are the problem and that there is something wrong with us! This is their way of saying “see you need us!”.

How many diets have you done and restarted? How many diets have you done and feel like a failure so you try the next fad and still can’t seem to hold it together?

We have all done this and still do! Each time we get motivated again, we say “This time is going to be different” but it’s not. This is because of a few reasons and something we need to address. Check out my last blog post to help you understand www.carmenshawn.com/read-me/why-your-diet

For me, being an competitor, added to my my bad relationship to food and gave me body dysmorphia. But it isn’t just competitors that suffer from this. Anyone who diets, compares themselves to others, and spends too much time listening to the fitspos on social media telling you aren’t good enough unless you have a six pack; will suffer with a bad relationship to food and their bodies as well.

Here are a few bad habits you can develop from dieting:

  1. Binge eating and overeating. This becomes super problematic for women who are restricting foods and calories. You start hating the journey and get hungry as hell causing a huge energy deficiency which gets you craving, binging and eventually overeating like it’s your last meal!

  2. Poor body image. By focusing on weight-loss and being thin, you create this poor image of what healthy really means. You see yourself as a problem no matter how much weight you lose. You see flaws and can’t understand why your body keeps failing you, but not realizing it’s not your body failing you it’s your mind.

  3. You see food as either good or bad. Now don’t get me wrong there are foods that are definitely on the “don’t eat often” list but not all cookies are bad and not all chips are bad. It boils down to quality and source. You can make cookies from all natural ingredients and as long as you aren’t dieting, you won’t over eat them. You can buy chips made with coconut oil or avocado oil and void of preservatives. By classifying food as good or bad you take the pleasure and taste out of eating.

  4. You become disconnected to your body and what it really needs. This is something I see in everyone. A lack of intuition on what the body really needs. Not one diet is for everyone. You need to start learning how to listen to your body and give it what it needs but still understanding what is too much and what is a nutritional need vs a craving. Learning how to eat is the hardest thing to learn because it requires patience, self-love and the mindset of abundance.

  5. Feeds the all or nothing mentality. This is something we get so stuck in and dieting just adds to this really bad habit. Being in harmony in life is not easy but worth the effort in making it happen. You don’t need to be one way or the other. You can enjoy food you love and be healthy and happy! You don’t have to go beast mode at the gym every day to do good to your body. To be honest beast mode is not always the best thing for you.

Finding what works for you is a process. It is being open to finding the real issues to your bad habits and begin able to let go. What you will lose is not as important as what you will gain.

My VIBE Lifestyle program is a great way to get yourself working on positive habit change. It helps you find out how to feed your unique body type. It helps you with a more positive mindset and allows you to let go of your limiting beliefs. Start today and get started on Creating a Healthy lifestyle without restrictive diets! Start feeling amazing and create the happiness you deserve! Click here to get started!

To your health,

Carmen

5 Reasons Your Diet is Failing You!

Diets can work… at first. We will see weight-loss and some changes… until we don’t.

Then one day, you stop seeing results. You feel tired and lethargic. You haven’t had a proper #2 in days and you feel super unmotivated. The excitement you had at the beginning has turned into dislike, frustration and you are super unhappy.

“Like why can’t I just eat what I want and Look amazing!?”

The truth is you kind of can. Which leads into 5 reasons your “diet” is failing you…..

  1. You treat healthy eating and movement like it is a punishment. Like it’s a job that we have to do or else. That is a huge reason we fail at dieting. Diets are torture. We now live in a world of “one way or the other”. We have absolutely no balance. We either go hard one way or the other. Which makes no sense and why we can’t sustain it. Healthy living is not a punishment. Because being healthy also includes enjoying foods you love. It includes creating a movement plan that progressively gets your body where you want it to be. Trying to go from coach potato to athlete will only make your body want to bail! Challenge doesn’t need to mean doing something you hate.

  2. You restrict all the foods you love because you have put them in the “bad” food column. That sticks with you and your unconscious now has created a certain thought process around food. The bad foods are the foods you love, so you think. The healthy foods are the foods that make you have to stay away from your fav foods, or so you think. That is why no food should be good or bad. It is how much, why and who you are around food that you should worry about. If you change how you see your body and food, you won’t need those foods you say you can’t live without, as much.

  3. You focus on losing a certain amount of weight based on how you looked 15 years ago and put a time line on it. Having goals is necessary but putting expiration dates on your health goal makes no sense. And why we end up not sustaining our goals. Make your goals about changing your habits. Make your goals about changing your action steps. Weight loss, inches down and fitting into clothes again are all positive outcomes of creating healthy habits. This goes beyond food and exercise as well.

  4. Cutting out essential macro-nutrients all so you can lose a ton of weight fast. It is a no brainer that if you cut calories low, cut out carbs and lower fat you will lose weight. But it isn’t sustainable. It throws off your hormones including insulin, leptin and ghrelin. Which have a huge impact on your body burning fat. It can also increase cortisol levels which will add to the decrease in sustainable results. Keep in mind we are all different. The amounts we need individually, vary depending on activity level, age and goals. Balance is so key and actually really just makes sense. But diets make money. So people sell it and really don’t think of the long term consequences. Meaning, what do we do after the diet is done? This leads us to…

  5. Focusing on a diet and not a lifestyle is short term. Once you diet and can’t get any where any more or want to maintain, what do you do? If you have been cutting out carbs for 6 months and now want to maintain, do you have a plan? Most likely not. And the problem is when you cut out foods and try adding them in, your body reacts negatively. So why do we do this? Because we no longer have patience. We no longer believe in our bodies ability to change without punishing it.

In order to have a body you want without losing it and fighting to get it back, over and over again'; requires a complete lifestyle change. This is beyond a nutrition plan, beyond exercise and restriction. You need to change how you see yourself on the inside and how you see your body. Your body is a relationship to heal not a problem to be solved.

It is ok, if you feel a bit lost. The truth is we all do.

The diet industry has screwed up how we feel around food. It has changed how we see ourselves and what sexy is. We no longer see beauty for what it really is. It’s all based on how we look now. And as we women, it goes against our feminine energy to feel this. Feminine energy is sensual. We feel and when we focus on a look it creates extreme unhappiness. A well-balanced program will give you the eating and workout tools but also help with how you feel, what you believe and how you move forward.

How To Play The Hunger Game & Win!

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To play the hunger game and win, you need to learn how to tell the difference between emotional hunger and physical hunger.

But first, why is emotional hunger versus physical hunger important and what’s the difference?

Emotional hunger means you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you feel instead of what your body needs.

Examples of emotional hunger (FEELINGS):

  • Eating for comfort or out of loneliness or sadness

  • Eating from boredom

  • Eating to try to soothe anxious or depressed feelings

  • Eating to fill an aching heart

Whereas physical hunger means you eat when your body signals to you that you are in fact, hungry. And it means that you stop eating when you are satisfied and before you are uncomfortably full.

Examples of physical hunger (SENSATIONS):

  • Stomach growls and gets that hollow hungry sensation

  • Body feels weak and energy goes down

  • Blood sugar gets low and you feel shaky

  • You feel lightheaded or faint

So learning to listen to your body is crucial and here is why:

It will free you from being a slave to food!

What that means for you is that you’ll feel more in control of your eating and less dependent on food to “help” your moods and emotions.

By listening to your physical hunger signals, you can determine how hungry or full you really are. With practice, you’ll be able to pinpoint where your body is at any given moment.

By doing so, you will train yourself to stop eating BEFORE you are too full and to not turn to food when you are not actually hungry but are in fact bored, upset, anxious or depressed.

Because everyone knows that’s a vicious cycle… so let me show you how to end that cycle and have some fun while doing it! Enter… the Hunger Game!

How do I play the Hunger Game?

Let me first clarify that I’m not talking about undergoing top-secret weapons training to learn to “kill” off your colleagues or friends… I’m talking about a simple, helpful game that you can play all by yourself even in a busy restaurant!

Here’s how you play the Hunger Game:

  • See if you can be the slowest eater at the table — no one has to know you’re playing or that you’re trying to win the Hunger Game

  • Periodically check in with yourself throughout your meal and honor when you’re energized and satiated by completing the meal

  • Use an end-of-meal ritual, like putting your napkin over your plate or ordering hot tea and fresh fruit to symbolize completion of the meal

What can I do now to create a healthy lifestyle?

In my health coaching practice, I help my clients learn to tell the difference between emotional hunger and physical hunger. Together, we come up with a plan to help you keep identifying the difference so you can lose weight naturally and double your energy.

If you think you may be engaging in emotional eating and you don’t know how to change it, then click here now to schedule a time to talk with me today.

To your health!

Carmen

The Truth About Cellulite

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Hi there  ladies!

As women we are unfairly cursed with having more problems with cellulite than men.  Jerks! lol (jokes)

There are a few reasons for this.  First off don't believe all the BS posts and articles saying you can beat cellulite with their glute exercises and magical creams.  Creams give a temporary fix.  Keep reading to find out why. 

Cellulite is the combination of two things, fat and collagen. The problem is that this fat and collagen is a little different than the fat and collagen found on a man’s body and even different than fat found on different areas of the female body.

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Unlike men, women have collagen fibers in their lower body that run vertically up and down like a picket fence. This straight up and down distribution of collagen fibers is the major reason females get cellulite and men don’t.


This is important because the vertical collagen fiber in females, more so in the female lower body, form a pocket where fat cells grow (see the picture). As the fat cells grow in size they are packed tightly together by the collagen fibers. This packing of fat inside the “collagen pockets” creates the puckering and dimpling.

Women have about 9 times more alpha-adrenergic receptors associated to their fat tissue compared to beta-adrenergic receptors. Adrenergic receptors are bound by the body’s fat burning hormones – catecholamines.  When these fat burning hormones interact with beta-receptors, fat is released from fat cells. When they bind to alpha-receptors, fat release is slowed down drastically.

Ok ok I know, you just want to know how to get rid of it.  The truth is it's hard!  It takes time and patience and definitely doesn't include dieting drastically.  

Most women have cellulite because of genetics.  Great news is you can reduce the appearance of it.  Part of the reason it can look worse at times is fat holds toxins.  So if you aren't following healthy practices consistently, it will be hard to reduce the appearance.

Here are a few ways to help reduce the look of cellulite:

  1. Get rid of processed and chemical laden foods.  Kick sugar and reduce "white" carbs.  Controlling the intake of carbs is important but most importantly is the kind you eat.  We need carbs but we don't need as much as we think.  Moderate amounts plus veggies is key to reducing the appearance of cellulite. Carbs when too high or eaten without protein and fat, raised blood sugar which stimulates the production of insulin.  If you constantly eating carbs that create a huge insulin response it's not going to help with weight-loss or cellulite.  So finding a program that keeps blood sugar levels stable is key!  Remember fad diets can affect blood sugar poorly whether carbs are too LOW or too HIGH.  So you need a system that gives you the right balance of carbs, fat and protein. 

  2. Improving blood circulation.  Fat is hypoxic (deprived of oxygen).  Fat unlike muscle, does not have blood vessels.  This is why having more muscle makes you more metabolic active and creates better blood circulation.  This being said, you need more circulation in the areas that carry the most fat.  Yes moving creates blood circulation every where but targeting an area can help.  Increased blood flow to the area means increased release or fat to be burned. Increased blood flow also helps the removal of fluid from the area and essential for the health and strength of the collagen fibers. Other things like hot baths & sauna plus contrast hydrotherapy (alternating hot and cold applications) improve circulation.  These are surprisingly effective, at least in the short term appearance of cellulite.  This is the thing, you have to be consistent in this.  We don't all have access to hot tubs and saunas but a hot bath with epsom salts daily would help.  This is why creams do work but only temporary. They improve circulation.  But remember these creams only give a temporary solution and can cause other toxic responses in the body depending on the ingredients.

  3. This is controversial but remodeling the collagen fibers has some effect on the appearance of cellulite.  Deep tissue massage and self-myofascial release (foam rolling) are great ways to do this.  Most of us can't get massages every day but we can roll every day.  Rolling is like anything else, you need to know how to do it properly in order for it to be effective.  

  4. BUILD MUSCLE!  Remember what I said about muscle being more metabolic active?  If you have more cellulite in your legs and butt, then building muscle in that area will create more blood flow, more blood helps with the release of fat and that means less fat in your legs.   


So the bottom line..... YOU NEED TO FIND A SYSTEM that gives you all of the following:

  • a nutrition plan that focuses on improving insulin response, balancing hormones so you aren't sitting in estrogen dominance and gives you the right combination of macronutrients for your unique body type.

  • a movement plan that focuses on your personal needs and allows you to enjoy it so you never want to stop. Plus adds muscle but gives you a healthy, fit and feminine look.

  • can give you the right supplements to help with the bodies alpha receptors so you can more effectively burn fat.  

  • helps you love your body enough to have more patience and treat your body like a relationship to heal.  

Lucky for you all my programs offer this and more!  If you want to find out more click here to book a call and I can show you how I can help! 

To your health,
Carmen