08:36:01 Good morning. Alright.
08:36:04 Alright, I want to share with you guys this morning. I just got back from the gym, and it was, uh… eye-opening, a 4-pound game, so…
08:36:13 I want to hop on really quick and share something real and fresh, because I know you all deal with this too.
08:36:19 This past week, the scale went up 4 pounds, and nope, it's not fun. I'm not thrilled by it.
08:36:25 My body feels stiff and bloated and super heavy. My energy's off. You know the feeling, right?
08:36:31 But here's the important part. It's not because I failed. It's not because I'm slipping, and it's definitely not because I'm going backwards.
08:36:39 It's because the choices I made over the last few days since Friday, and a lot of them, let's be honest, were worth it.
08:36:46 Let me walk you through what actually happened, what I learned, and how I'm moving forward, because this is exactly the kind of thing that you will face again and again in your own journey.
08:36:57 So let's start with Friday. Friday to Sunday was the Bourbon Trail. We were out of…
08:37:02 out with friends, we were traveling, eating out, snacking in the RV, all the fun things.
08:37:07 So, let me break this down. The not-so-great part.
08:37:10 I didn't get all my water in every day, not my normal amount. I ate cookies when I wasn't hungry.
08:37:16 We had snacky foods instead of real meals sometimes.
08:37:19 Most of, uh, the foods we ate were kind of reactive foods in my body, higher salt, carbs, sugar.
08:37:26 but also a lot of good happened, too. I left half my meals uneaten several times.
08:37:32 Um, I even shared meals.
08:37:34 I didn't eat anything that I didn't truly enjoy. I had a taste of the bourbon, but I don't drink the flights, because I don't like them.
08:37:42 Um, I drank water, hot water with lemon, at the bar, because I was cold and I don't like bourbon anyway. And I did, I had 2 glasses of wine.
08:37:51 Um, fully and intentionally, and I enjoyed those. Instead of drinking a bunch of stuff I don't like.
08:37:56 Now, what I learned. I learned that my body does best on maybe some simpler foods, meat, veggies,
08:38:03 Definitely water.
08:38:05 When I eat more reactive foods, I bloat, and I hold onto water. That's not failure. That's physiology.
08:38:12 So, now I look at what do I do next.
08:38:15 I'll bring… I'll bring and drink more water. We did, we ran out of some water that we brought, and so we bought a couple more, but…
08:38:22 I… I can tell you, I probably would have had more if I would have… if I would have brought more.
08:38:27 So, um, I can bring some easy foods in the RV. I could have brought a couple frozen meals, or I could have brought some of those prepared salads.
08:38:34 and had some of that.
08:38:37 I could plan for how my body will feel, and simply accept that as normal. So I could have changed nothing and just said, this is normal, how it happened on this type of an event.
08:38:46 So I've learned. I had some good, I had some bad.
08:38:49 what I'm gonna do next. Okay.
08:38:51 Monday night, we went to the Smashburger, uh, the brand new restaurant here in town. You know how that goes. We want to try everything.
08:39:00 So what didn't go well? Let's do that one. What didn't go well was I used logic instead of hunger cues. Smashburgers are really small, so I can finish that, right?
08:39:09 I was wrong. I was at least about 3-4 bites over, and I didn't even realize that I'd overeaten until about 5 minutes after dinner.
08:39:17 So, there's never just black and white. There's always gray areas. So what went well was that I shared, uh, some of my husband's pineapple whip instead of getting my own.
08:39:28 I left probably two-thirds of the fries behind, even though they were really delicious.
08:39:34 Um, I stopped as soon…
08:39:37 as I realized,
08:39:38 that I didn't want any more of those fries.
08:39:41 I didn't do that with my sandwich, but I did that with my fries. And I noticed the fullness
08:39:46 Instead of ignoring it and just getting more things, because they have ice cream there, too, of all kinds of flavors.
08:39:52 Um, what I learned was when something's new, like a brand new restaurant, my brain wants the whole experience.
08:39:58 And that's okay. But next time, maybe I remove some of the bun, or I get a few of my husband's fries instead of my own.
08:40:06 or I'm gonna check in with my cues instead of just thinking my way through the meal.
08:40:11 So when my brain said, oh, it's a smashburger, it's small, it's tiny, it doesn't matter, you can finish that.
08:40:17 Just take a minute and think what my body feels,
08:40:20 And does it line up with what I'm thinking?
08:40:23 Because a lot of times we put a small plate together, and we think, well, that's a portion.
08:40:27 or we will have a pre-portioned amount, and we just finish it.
08:40:32 And really, I want to check in and see what my body says about how much food I need, instead of just trying to logic through it all.
08:40:40 Alright, and then last night. Last night was Applebee's appetizer Dinner. So, we had 6 appetizers, 4 people, they were half
08:40:49 They were delicious, it was very distracting. We were having a great conversation with our nephew and my dad, and you can imagine.
08:40:56 So, the not-so-great.
08:40:59 very reactive foods, all of them.
08:41:01 We had, uh, wings, and they were fried with all the sauce on them. We had…
08:41:06 pub pretzels with cheese, we had fried pickle fry things, we had…
08:41:11 Waffle fries that were loaded. So, definitely reactive foods.
08:41:16 Eating on autopilot because I was eating as I was talking, only putting one piece of food on my plate at a time.
08:41:22 So I didn't have that visual cue of how much I had eaten.
08:41:26 even distracted by the conversation and not checking in with my body.
08:41:31 What I learned is if the food isn't getting my attention, my hand just takes over.
08:41:36 So, I need the visual of a plate, uh, that's already been filled. So instead of putting one thing on at a time, put it on like I'm
08:41:44 fixing my plate for dinner instead of just taking it from the spread on the table.
08:41:50 Um, and I can order something less reactive if the apps aren't something I truly want next time. Maybe I'll order a side salad, or a cup of soup, and then just take just my favorite things,
08:41:59 From the appetizer spread instead of just…
08:42:02 eating like the endless trough of food. So, the big lesson of the week.
08:42:06 Even with 70 pounds off, even…
08:42:09 As a weight loss coach, even with years of practice, guess what? I still overeat.
08:42:15 I still have off days, and I still make mistakes. And none of that means anything about my self-worth.
08:42:21 my ability, or my long-term success.
08:42:25 Old me would have made the 4 pounds mean I'm failing.
08:42:29 I'll never get this right.
08:42:32 I have personally ruined everything.
08:42:35 I might as well give up. And then I'd spiral into overeating more to punish myself.
08:42:40 I don't think I realized it was to punish myself, I think it would have felt like a give-up, but it would have been a punishment.
08:42:48 The me now. I see…
08:42:51 Both. The good and the messy.
08:42:54 I see the meals that I handled well. I see the learning opportunities. I see the things that I didn't handle so well. I see where my body
08:43:02 reacted normally, very normally, to salt and carbs and sugar and travel.
08:43:08 And less water, and I remember, it's never all or nothing unless I decide to think that way, unless I make it that way, unless I give up.
08:43:18 And just go head first into all the food.
08:43:20 So, here's my message for you this week.
08:43:23 You'll overeat. You will make decisions you wouldn't make.
08:43:28 on a regular basis, if all of the things lined up in the world the way you'd like them to.
08:43:34 The scale will go up, and it'll go down, and sometimes it'll go way up all at once.
08:43:39 And life will happen. Your body will have reactions, and none of that means that you are ruining your weight loss.
08:43:46 This is the work right here. It's that messy middle. I want you looking at what happened.
08:43:52 Not beating yourself up. Finding the actual lessons.
08:43:56 And keeping the parts you loved.
08:43:58 adjusting the parts you didn't. Because I can tell you, sometimes I'm still gonna do it the exact same way, and I'm just gonna know that's how my body's gonna respond.
08:44:05 And move on. And then, I want you to move forward as a normal human being living a normal life.
08:44:13 This is how you lose weight sustainably and still enjoy your life.
08:44:17 Not by perfection, but by learning, adjusting, and staying kind to yourself.
08:44:22 It's completely different than how I'd ever lost weight before.
08:44:25 If you had a week like this, or if this brought up any questions, send me a message.
08:44:31 You can DM me, or send me any kind of message. Comment on here, and I'll comment back.
08:44:36 Um, this is exactly what coaching is for.
08:44:40 you aren't meant to navigate this stuff alone. I didn't navigate it alone. I still have a coach.
08:44:45 Alright, I'll see you next week.
