The Last Few Weeks At Castro Valley Fitness…

It’s been a hectic few weeks here at Castro Valley Fitness. Like everyone else we’re starting to get ready for the holidays. People are working hard at the gym.

We are pretty busy here, as I’m sure you are with your life, and when you’re busy, sometimes it can be hard to take a step back and see some things that have been going on.

Here is a short list of things some of our members have told me over the past few weeks:

  • One of our members remarked how much more stable she felt as she went on some long hikes over a weekend trip
  • One of our members told me that this was the best he’s ever felt and the most consistent he’s ever been with any kind of exercise
  • One of our members said that she was able to run 10 gates to catch a flight after her connecting flight landed 45 minutes late
  • One of our members told me she was better able to pick up her child
  • One of our members tripped over something in her kitchen and fell pretty hard sliding across her floor. She was able to get right back up with just a few bruises to show for it

I think we can all agree that the ability to do all these things is pretty good. It’s empowering. These are the kinds of things we can point to as being conducive to living a better and fuller life.

I want to point out one more thing.

None of these things is about losing weight.

Please let that sink in.

Yes it’s true that being better able to do some of these things might result in weight loss, but if weight loss is your main focus then I believe you are missing the proverbial forest through the trees.

weight loss misses the forest through the trees

I don’t see a scale in this picture

What I mean is that if your only focus is a number some appliance tells you then you’re missing what really matters. Being able to enjoy a trip, being able to avoid injury, being able to play with your kids or grandkids. Aren’t all these things more important?

If so, why do so many of us let that number determine how we feel about ourselves and our progress? Does that seem healthy?

Is it healthy that we tell ourselves losing weight is good for us only to feel shame and stress every time we eat?

Is it OK that we’re made to feel like failures when we don’t lose weight as easily as the model in that Facebook post or magazine article tells us we should?

Does it seem right that we can live better, fuller and more vital lives and still feel we haven’t accomplished anything because of what our scale tells us?

I don’t think any of those things feel right or healthy at all. Not in the slightest.

Now this is the part when I challenge you to try something. I want you to try and adjust your thinking a little bit. Instead of your success being determined by an external force (your scale) I want you to go a little deeper.

I want you to think about what you really want. What will mean something to you and allow you to live that more vital life we’re talking about.

Is it

  • being able to walk longer distances
  • having more energy to play with your kids or grandkids
  • feeling less pain
  • getting stronger so you can remain independent

or is it something else entirely?

Whatever it is, I’m sure that losing weight isn’t at the core of what you really want.

So I’ll ask you one more time:

What do you really want?

Mitch Rothbardt, CPT, PAS, PN Level 2
Castro Valley Fitness
2861 Grove Way
510-755-9191
Mitch@CastroValleyFitness.com

 

 

 

3 Hints to Help You Lose Weight

I’m sorry. I admit it. I just used that subject line to get you to look at this post.

I’m sorry

If you have followed me at all you know that over the last year or so I’ve gone through a pretty big mindset shift around weight loss. I’ve written about it many different times and ways. You can read some of what I’m talking about here Freedom From Weight Loss, here 3 Secrets Your Trainer Doesn’t Want You To Know!, here 4 Diet Red Flags Diet To Avoid and there’s a bunch of other posts, too.

It’s something that I feel very strongly about because I see firsthand the damage that diet culture has on people, particularly women. It is considerable and it is devastating.

I just want to simply sum a few things up in this post. Let’s keep it neat and simple.

1. Forget about losing weight.

I can’t say this enough.

YOU DO NOT WANT TO LOSE WEIGHT,

YOU WANT WHAT YOU THINK LOSING WEIGHT WILL GET YOU.

Take some time to figure out what you think that is and I guarantee that you will experience a seismic shift in how you feel and see yourself and your results, in general.

2. Forgive yourself.

The multi-billion dollar weight loss industry thrives by making you feel horrible about yourself so you’ll continue to buy stuff. They push that agenda by making almost everything difficult.

Diets that are impossible to follow long-term.

Food that is scientifically created to make you want more, MORE, MORE!! And with no nutritional value on top of it. 

Ads that make it all seem so easy for everyone else and thereby making you feel like a failure. 

This is all part of a culture that is intentionally setting you up to fail! Once you start to understand that, you can start to see this in action and work your way out of it.

3. Understand that it’s not the food. 

You know you should eat vegetables.

You know an apple is healthier than a candy bar.

You know that grilled chicken is healthier is than fried chicken.

If you know these things, than you know about everything you really need to know about putting together a pretty healthy diet. That’s the truth.

weight loss Castro Valley Fitness

Once you realize that, then you’re free to do the work that really matters.

I hope this helps.

Let me know what you think.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS, Egoscue PAS

Castro Valley Fitness

2861 Grove Way

510-755-9191

mitch@CastroValleyFitness.com

 

 

 

Freedom From Weight Loss

Happy Independence Day! I know that these are some difficult times in our country for a whole host of reasons, but I know we can all agree on two things:

  1. We are incredibly lucky to live in this country. It’s not perfect, but this freedom of speech thing is pretty great.
  2. Pupppies are the best!
Happy Independence Day Puppies

Yaaay Puppies!!

In the spirit of Independence Day I’d like to talk about freedom from something a little different.

Freedom from weight loss.

When I talk to people about what they want to do in the gym, the number one answer BY FAR is “lose weight”.

People talk to me all the time about their concerns over putting on a few pounds over the course of a weekend.

People who have gotten stronger, feel better, have less pain and have shown all sorts of health improvements still let the number on a scale determine their happiness.

There are a lot of problems with all of this. We are so conditioned to think that getting smaller is the only goal worth achieving that we never actually ask ourselves if we really want it and if we do, why.

What happens is that since we never really ask ourselves these questions we don’t realize that we don’t really know what we want which means we never reach whatever arbitrary goal we kind of set for ourselves. This leads to all sorts of issues with self-confidence, self-worth and most importantly self-knowledge. In other words, how well do we really know ourselves?

OK. This is getting pretty deep. Let me give you one more chance to take either the red pill or blue pill.

In other words, do you actually want to dig a little bit into yourself, thereby giving you a much better chance at success or do you just want to keep doing what you’re doing?

(Honestly, I don’t remember which pill is supposed to do what but I hope you decide to keep reading.)

Before we go on, let me say this:

NO ONE WANTS TO LOSE WEIGHT.

THEY WANT WHAT THEY THINK LOSING WEIGHT WILL GET THEM.

In other words, people want to feel better, look better, get off some medication or whatever else, and they think that losing weight will get them these things. It’s not the weight loss itself that really matters.

For the record you can do all of the things I wrote above and a lot more without focusing on losing weight.

As a matter of fact, focusing on losing weight alone has been shown to result in very little weight loss!

Sounds a little crazy, huh?

Let’s get back to that freedom I was talking about earlier by answering a simple question:

 

How would you feel if you didn’t care about losing weight at all?

 

Why don’t you let that sink in for a minute.

 

How would you feel if you didn’t care about losing weight at all?

 

Would that change anything for you?

Would it feel like a weight was lifted off your shoulders?

Would it feel like maybe you could start thinking about other things that may make your life more fulfilling?

Would it feel like you could finally start doing some things you want to do without any guilt or second-thoughts?

Maybe after reading that you’re thinking to yourself something like, “This sounds fine, but I can’t do that.”

Why not?

What’s getting in your way?

Notice that I’m not saying that you can’t have goals. You should have goals. It’s just that your goals need to be important and meaningful and empowering for you. Losing weight is none of that.

Here’s where you need to do some work. Why do you want to lose weight? Really. Dig deep. Do you want to get healthier? Why? What would being healthier let you do that you aren’t doing now? How would that improve your life?

When we talk about health, these answers can come pretty easily. “If I’m healthier I can play more with my grandkids. I can get off these medications. I can travel and go for longer hikes, etc.” It’s pretty easy to see how all of that can improve your life, right? It’s pretty easy to see why this would be important to you.

Can you start to understand how much more powerful it is to think of your goals in terms of doing these things than just stepping on a scale? You’re not trying to lose 10 pounds, you’re trying to be able to hike another mile! You’re not trying to lose weight, you’re trying to be able to play with your kids longer.

Let’s get even a little deeper and likely a bit more personal.

As much as we want to be healthier, the driving force around weight loss is about one thing for most people, particularly women:

Looking better.

I’m not going to turn this into a whole thing about images in the media, etc. There is already a metric ton of evidence and writing about the damage that our media does to women and girls in terms of self-image. Hint: It’s not good.

Castro Valley Fitness Freedom from Weight Loss

It is drummed into girl’s heads from a very early age:

Smaller is better.

You must lose weight.

You must be attractive to a man.

You must not appear too strong.

 

Needless to say, this is all garbage.

 

We can even agree that this is all garbage.

 

That doesn’t make it any easier to disregard emotionally when we’ve been force-fed it all our lives.

 

Now, there is absolutely nothing wrong about wanting to look better, but I want you to ask yourself these questions and be very honest with your answers:

Why do you want to look better? What would looking better let you do that you aren’t doing now? How would that improve your life?

Think of the answers you just gave and look for anything that sounded something like, “I don’t like myself and if I look better, I will.”

If you found that kind of answer you need to understand looking better is not going to make you happy or like yourself any more than you already do. (Honestly, I really hate writing “looking better” because that is such an incredbily subjective term and in these cases is almost always defined as whatever societal norms and the media define as attractive. Let’s just agree that it’s an extremely flawed term but one that gets the point across of what I’m trying to say without any specific persons value judgements getting in the way.)

If you found that you answered something about looking for a boyfriend/girlfriend, again that’s perfectly fine, but not if you feel that you aren’t worthy of one until you “look better”.

Ultimately, this is an incredibly emotional and complex subject but if I could sum up everything I’m trying to say in two sentences it would be this:

Stop trying to lose weight before you do some important work on yourself to find out what your real motivation and values around weight loss and your body are. The weight loss itself means essentially nothing.

I know this is some pretty deep stuff, but it is very important for so many people. It is the reason so many are unhappy and feel unworthy and/or like failures. This just compounds the problem.

I hope this opens the door to how you think about weight loss and being able to free yourself from its real grip on you.

I would love to know how you feel about it.

Thanks for reading.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, Egoscue PAS
Castro Valley Fitness at 2861 Grove Way
510-755-9191
Mitch@CastroValleyFitness.com

3 Secrets Your Trainer Doesn’t Want You To Know!

One of the things I hate most when it comes to fitness and nutrition is gimmicks. “Lose 12 pounds this week with my horoscope diet!” “Do this secret exercise to torch your belly fat!”

None of this stuff works. All it does is confuse people. If one more person asks me about apple cider vinegar speeding up their metabolism I’m going to lose my mind.

Apple Cider Vinegar Fitness Lie

Tastes Awful And Does Nothing For Your Metabolism! Try Some Today!!

Besides, why would a trainer NOT want you to know something? Wouldn’t that make them an absolutely terrible trainer and just as bad a person? I don’t get it.

Anyway, what I want to do today is give you 3 things I hear pretty regularly that are just not true. No matter how many times you hear them.

  1. I need to do more cardio to lose weight! No you don’t. Let me say this one more time: nutrition is what determines 85%-90% of weight loss. NOT EXERCISE!! There are many great reasons to do some cardio BUT WEIGHT LOSS IS NOT ONE OF THEM!!!! As a bonus, doing more cardio in place of strength training is probably making it HARDER for you to lose weight!
  2. Women will get bulky if they lift weights. This one is infuriating on so many levels and is usually perpetuated by people that are, frankly, afraid of strong women. Thankfully, it’s not nearly as common as it used to be, but it’s still out there. Just look on the cover of just about any fitness magazine that is marketed towards women if you don’t believe me. Let me say this for the record: this is not true and for many reasons it’s actually more important for women to lift weights than men. (Osteoporosis anybody?) Don’t let people put artificial limits on what you and your body can do based on their own fears.

     3. I need to lose weight. This one deserves not only it’s own post, but it’s own book. This one is maybe the best I’ve read on the subject.

Diet Trap Castro Valley Fitness Myth

Click on the picture for the Amazon Link

The fact is that you probably don’t NEED to lose weight. You may WANT to, but you likely don’t NEED to. The fact is most people haven’t even thought about whatever their real motivation is behind wanting to lose weight in the first place.

Whatever it is I’ll bet that your real reason is not to stand on a piece of plastic or metal and see it reflect a number back at you. If that’s all you want, I’m sure you can find a scale that will allow you to adjust how it reads. As a matter of fact, here’s the link to one https://www.amazon.com/Sunbeam-SAB602-05-Full-View-Scale/dp/B0014JRAAY/ref=sr_1_2?keywords=adjustable+body+weight+scale&qid=1560307855&s=hpc&sr=1-2.

Castro Valley Fitness Myth

Congratulations! You can weigh whatever you want!!

Here’s the truth:

  • you can get healthier without losing weight
  • you can look great without losing weight
  • you can be worth loving without losing weight
  • you can be a great spouse, partner and parent without losing weight

Weight loss is a multi-billion dollar industry that isn’t all that interested in you feeling good about yourself. Remember that.

I hope this gives you a little different way to look at some things. Thankfully some of these lies are running out of juice, but they are still out there doing major damage and that makes me angry.

Please let me know what you think.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, Egoscue PAS
Castro Valley Fitness
2861 Grove Way
510-755-9191
Mitch@CastroValleyFitness.com

 

 

4 Diet Red Flags Diet To Avoid

I talk to a lot of people about losing weight. Not only our members at Castro Valley Fitness, but other people as well. There are a lot of aspects to it, and after talking with hundreds of people about this I’ve learned many things but I think the most important thing I’ve learned is how crucial the things we say to ourselves really are. I don’t think I’m overstating it when I say that for most people it’s much more important than the food itself.

Castro Valley Fitness Diet Red Flags

Much More

What I want to do today is let you know some things I hear from people that are a red flag to me and why. I will also give you some suggestions so that you can make your self-talk help you reach what you are trying to achieve instead of impeding it.

One thing I need to mention before I go into all this is that, technically speaking, some of the things that we tell ourselves we should do to lose weight may actually work. The problem is when these things don’t work for the reasons we believe, put us in an unnecessarily bad frame of mind or aren’t thought about with the long-term in mind.

Let’s start with the biggest one.

Statement: I want to lose weight.

Why is this a problem? I’ve said this many times but it bears repeating:

NO ONE WANTS TO LOSE WEIGHT!

People want what they feel losing weight will get them. They want to be healthier, look better, not be in pain, feel better about themselves, etc. They just think that losing weight will help them reach those goals.

How do I improve this thinking? This is going to take some work, but you need to think about what you really want and why. Not just surface level but go deep with yourself. The people that do this succeed in their goals. The people that don’t, by and large, do not. That is because there is nothing at all inspiring or empowering about looking at a number on a scale. It’s quite the opposite, in fact.

On the other hand, getting off a medication or fitting into something you’ve been wanting to wear or being able to finish a hike or lift a weight you weren’t able to before? That really means something.

Statement: I’m just going to cut out carbs.

Why is this a problem? While it’s true that cutting out carbs may help people lose weight, it’s not because there is something evil about carbs. It’s just a way to cut calories. The problem with cutting out carbs is that for most people it’s just not sustainable. It’s not sustainable because it makes people feel like garbage and the worst thing you can do for your long-term success is force yourself to do something that makes you feel like garbage. Besides, some carbs taste good!

How do I improve this thinking? Understand that demonizing one particular food group isn’t necessarily a healthy approach. There are a lot of approaches that work but the key is to figure out something that works for you and will work for a long time.

Statement: I’m going to do this (enter name of extreme diet here). 

Why is this a problem? This one is a minefield. There are a lot of diets out there that use extreme methods to cause weight loss. What do I consider an extreme method? Anything you can’t see yourself doing some version of for the next 5 years. Also, let’s get serious. You know what an extreme diet is. Stop kidding yourself.

How do I improve this thinking? Ask yourself if you want to eat only 800 calories a day for the next five years. Do you want to drink 2-3 shakes every day for the next five years? I get it. You see the ads and they’re filled with amazing before and after pictures.

Castro Valley Fitness Bogus Extreme Diet Before and After

This Could Be You!!!

What you don’t see is the after-after pictures which look pretty much exactly like the original before pictures. Because all of these diets focus only on crazy methods, you will lose a good amount of weight right away, but as soon as the diet is over (and it will be because you CANNOT sustain these approaches) you will very quickly gain all of the weight you lost back and probably more. Focus more on sustainability and a slow-steady approach and you will thank yourself in the long run when you are reaching your goals and everyone who was on the other diet is worse off than when they started.

Statement: I need to do more cardio.

Why is this a problem? There are a lot of problems with this statement but let’s keep it simple and talk about the biggest one. (In case you haven’t noticed I really like simple.) When it comes to losing weight, diet is 85-90% of it. I know you see all these ads and posts about fat-burning belly-flattening exercises and 1000 calorie burning workouts, etc. It’s garbage. You can do all the cardio you want and if you don’t work on your diet it won’t mean anything. Despite what a lot of people say, you just don’t burn all that many calories exercising. Especially if most of what you do is cardio. In the long-run, the type of exercise that really gets you the most bang for your buck is strength training anyway. Yes, you should do some cardio, but for general health reasons, not for weight loss.

How do I improve this thinking? First of all, understand what really matters for weight loss. Diet. Next. Stop trying to take the easy way out. You know what I mean. Put in the work. With your nutrition and with your real motivation. No one said that was going to be easy, but I promise that once you get going and put in that initial work, you’d be surprised at how it starts to flow.

I hope this helps. Please let me know if you have any questions or have any self-talk issues you need help turning around. It’s not easy, but I promise that if this is an issue for you, it’s going to be incredibly hard to make progress until it’s addressed.

Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, PAS
Castro Valley Fitness
2861 Grove Way
510-755-9191
Mitch@CastroValleyFitness.com

5 Easy Ways To Get Better Results in 2019

Happy New Year everyone!! I hope you all had a great holiday season. 2019 is upon us!!!! I hope you’re looking forward to it.

I know this is the time of year a lot of people set their goals for the next 12 months, so I wanted to give you a few ways to help you achieve even better results in 2019.

Here we go!!

  1. Don’t use your age as an excuse. This is going to be a new rule we have at Castro Valley Fitness starting this year. If you keep telling yourself that you are going to feel lousy because you’re getting older than you will. If you tell yourself that it doesn’t matter and you can keep getting better than you’ll find that to be the case. Don’t make me write more about self-talk please!
  2. Be engaged. Don’t just go through the motions. Think about what you’re doing. Feel what you’re doing. Understand why you’re doing what you’re doing. Ask questions. I promise you that you’ll get so much more from an exercise if you do these things. Are you feeling planks in your arms or shoulders? Do you think rows are an arm exercise? If you answered yes to these questions then you need to engage.
  3. Understand that exercise has very little to do with weight loss. If you want to lose weight and you think that exercising alone will do it, I’m sorry to tell you that it won’t. Diet is AT LEAST 80-90% of weight loss. Exercise can be an important and very helpful component, especially in the long run, but please hear me on this. IF YOU DON’T WORK ON YOUR DIET YOU WILL NOT LOSE WEIGHT!!!!! 

    Weight Loss Is About Diet!!

  4. Be consistent. This is simple. You won’t get results if you don’t show up. I’d rather someone have ten “B” workouts than 3 “A” workouts.
  5. Work hard. You don’t need to work out like a crazy person to get results, but you do have to work hard. You know if you are or not. Don’t lie to yourself. Are doing 10 squats at a weight you could do 20 squats with? Are you taking 90 minutes to do a 60 minute workout? 

These are just a few ways to make sure that your 2019 is even better than your 2018. Some may apply to you and some may not but I hope that this at least gets your mind working a little bit.

Remember that 2020 is coming whether you like it or not so please don’t look back a year from now and regret not doing something.

Let me know how I can help.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, Egoscue PAS, FMS
Castro Valley Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
We Help People Discover Their Strength

 

 

What’s More Important, Losing Weight or Adding Muscle?

I overheard a question the other day.

“What’s more important, losing weight or adding muscle?”

HMMM…

If I know one thing, it’s that there is a ton of information out there. Some of it good and helpful, but much of it pretty crummy and confusing. This question is an opportunity to hopefully sort some of that out.

Obviously this question is very general, so I’m going to put some parameters on it. We’re going to assume the following:

  • The person’s overall goal is weight loss for general reasons such as overall health and appearance
  • The person is generally healthy, meaning no serious injuries or illnesses
  • The person does not have a long history with intense resistance training

Also, it’s important to understand that when we say adding muscle, we are NOT talking about becoming a huge bodybuilder. We are talking about adding some lean body, and if you want more definition to your body YOU MUST ADD LEAN BODY!! The assumption with someone with these goals is that as you add lean body you are also decreasing body fat, thereby making you smaller. Take a look at this picture if you need a little clarification on that.

Muscle is denser than fat making the same weight much smaller!

OK. Let’s start with this.

Adding muscle and losing fat are done mostly with two different processes. Losing fat is done largely with diet and adding muscle is done largely in the gym. Now this doesn’t mean that the gym and diet aren’t involved with both to varying degrees, but for the most part losing fat is done with diet and adding muscle is done in the gym.

What does that mean? Well, it means that these things are not necessarily mutually exclusive. You can do both, to some extent. Note that the person we’re talking about does not have a long history with intense resistance training.

At home you can work on your diet and in the gym you can exercise with purpose and intensity and try hard to get stronger. Both of these things should be done if you’re trying to lose weight.

As to which is more important this is a tougher question. Here’s the thing, when you are trying to lose weight it would still be very helpful to include resistance training in your routine. Although you might not have a goal to build muscle per se, this can be a big help in a couple of different ways:

  1. More muscle means a higher metabolism. This means that instead of our metabolism slowing down as we lose weight (which it will) the muscle allows it to stay as high as possible which makes it easier and more manageable to either continue with weight loss or maintain it.
  2. More muscle gives us better nutrient partitioning. This is the process where your body decides what to do with the food you’re eating. The more muscle you have and the more resistance training you do, the more your body will take that food and use it to maintain and build muscle as opposed to adding fat.

What does this all mean when it comes to the original question?

“What’s more important, losing weight or adding muscle?”

Well, here is my answer:

I think that whatever your goal is, that is what’s most important. If you want to lose weight, then that is most important (by the way, figuring out WHY you want to lose weight is a huge key to this whole thing). Having said that, adding muscle would be a huge advantage to this whole process, especially in the long term.

I hope this gets you thinking a little differently about what you’re doing. Please let me know if you have any questions about how to make this all work for you.

Thanks!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness
2861 Grove Way
510-755-9191
Mitch@CastroValleyFitness.com

 

Do Carbs Make You Fat?

I help one of our members who runs a preschool with the wellness program for her employees. I received a question from one of them that, I think, is a common source of confusion for many people. Here it is, along with my answer.

If you’re trying to lose weight as an older woman should you eat carbs at dinner or only have protein and vegetables? Also, is whole wheat making us fat? Should we avoid it to be slim?

This is a very common question and one that creates a lot of confusion for many people.

First I want to go over some basic facts.

  1. Weight loss is determined by calories. In other words, to lose weight you must eat fewer calories than you burn.
  2. Many studies have shown that the macronutrient (carbs, proteins and fats) makeup of someone’s diet doesn’t really matter for weight loss.
  3. It really doesn’t matter when you eat  for weight loss. The only thing that matters is calorie intake. In other words having carbs at breakfast or dinner makes no difference.

In other words eating carbs at dinner is perfectly fine as long as the overall amount of calories you are taking in is less than what you are burning.

Having said that, cutting down on carbs can be a perfectly legitimate and simple way to achieve the caloric deficit necessary for weight loss. The main issue with this, however, is that a low carb approach can be difficult to sustain for people. In fact, many studies have shown that people who resort to low carb diets don’t stay on them for very long, even if they have success with the diet!

My opinion is always that the most important thing to consider when dieting is sustainability. Simply put, you should not go on any diet that you can’t see yourself on for a long time. That is the only way to truly achieve and sustain weight loss.

Lastly, whole wheat is not making us fat unless it’s eaten at a caloric surplus. Really, any food eaten at a surplus will make us gain weight.

Mitch Rothbardt, PN Level 2 Lean Eating Coach
Castro Valley Fitness
2861 Grove Way in Castro Valley
510-755-9191

2 Things You Might Not Realize About Weight Loss

Hello! I hope you’re having a great day. I’m going to make this one pretty short today so let ‘s get started.

When it comes to losing weight I’ve found that there are a few things that typically get people’s way. Let’s talk about two of them.

1 – It’s not about the food. I can feel your eyes glazing over right now. “What do you mean?” you’re asking. “Aren’t you the one who’s always saying that losing weight is all about the nutrition?” Well yes, but let me explain. You don’t need me to tell you to eat your vegetables, right? You don’t need me to tell you that an apple is healthier than a candy bar, right? At least 5 times a week I hear some version of “I know what to do but I just can’t do it.” We all know what we need to know about nutrition. It’s really very simple. The issue is what is getting in our way of doing it.

Creating Healthy Lives

You don’t need me to tell you to eat this

2 – The most important skill for weight loss is emotional regulation. The truth is that the real reason most people can’t do what they know they should do has to do with emotions. When we’re emotional that’s when we have trouble making the decisions we know, deep down, that we should make.

I hope this helps clear some things up for you. I know this is tough. If it does help, I want to let you know about a program we are starting up. It’s a nutrition program that we’ve put together that we believe covers what REALLY MATTERS about weight loss. (remember it’s not about the food!) Its starts up on the 24th and you can get all the information right here:

Creating Healthy Nutrition 

Please let me know if you have any questions. Have a great day!

Mitch Rothbardt

 

 

I Know What To Do But I Just Can’t Do It

I heard it again today. “I know what to do but I just can’t do it.”

If I’ve heard this once I’ve heard it a thousand (million) times.

I know what to do but I just can’t do it.

At Castro Valley Fitness we believe that, for the most part, people know just about everything they need to know about nutrition. You don’t need me to tell you that an apple is healthier than a candy bar and that you should eat your vegetables, right?

You may be asking yourself, if people know all they need to know, then what’s the problem?

Well, that’s the million dollar question, isn’t it? If we answer that, we can pretty much solve everyone’s food issues, right? The problem is that this isn’t as easy as it sounds.

It requires work that really has very little to do with food itself.

It requires an approach that is both honest and unemotional. Both of these qualities tend to get lost when we think about how and why we eat.

Let me give you a few things that have worked for some of our members when they’ve been tying to figure some things out.

  • Slow down. Sometimes I’ll ask someone how fast they eat. Usually they just laugh. Slowing down allows your stomach to let your brain know it’s full. That can take 10-15 minutes. How much food can you eat in that time? It also gets you out of GO-GO-GO-GO mode which is when so many of us wind up eating whatever is easy and fast. That’s not usually conducive to making good decisions.
  • Keep a journal. Just reading that might have given you a chill.
    Holiday Season

    An actual person when asked to keep a food journal.

    If it did frighten you, you should ask yourself why. You just might figure out something that’s been holding you back. Journaling keeps us honest and accountable. It also can reveal things that we didn’t know. You might not have realized how much you actually snack in a given day, for instance.

  • Aim for progress not perfection. One of the biggest problems I see is all-or-nothing thinking. This is when people think that one slight slip counteracts all the good they’ve done or they feel like they the “perfect” plan to get started. The truth is that there is no such thing as perfect. No perfect diet or perfect workout. The closest thing we have to perfection is in this picture right here.

    The Closest Thing To Perfection

                      All we need to aim for is progress in whatever form it takes.

Listen, we all have crazy lives. Kids, work, family. We sit in traffic for hours each week. The more we can figure out the REAL issues behind our diet the better off we will be.

Let me know what you think. Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness
2861 Grove Way in Castro Valley
510-755-9191