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Ditch the ALL or NOTHING mindset

The more I learn about nutrition in college the more I learn that it's the ALL or NOTHING mindsets that hurt us the most. It's what makes us feel like a failure. It's what sabotages our success. It is one of the key factors in people with eating disorders. It permeates everything in our life.

If you are in the Venus Summer Challenge important details are down at the bottom of this post.

Question: I prefer to follow a 16:8 fasting and eating window. For fat loss is this schedule feasible or will I need to expand my eating window? Thank you!

Answer: You can create whatever eating window you like! Most of us find we need to change things up sometimes as we can easily get stuck in a rut with all or nothing thinking, on everything, workouts, what to eat, meal timing, fasting. It really doesn't matter as long as you eat the right amount of all you need in a rolling average over time. Focus on your maintenance number and eat something under that consistently if you want to lose body fat. It's all that matters. Maintenance is what your body needs to stay the same and never lose. Anything over that is how you gain weight. So some days you might eat under, and other days over. If it's too much over that is how we gain. And even though it seems like we don't eat at or over every day, we go over some days and that is why we never lose. So the trick is to stay at maintenance, but also have most days during the week UNDER maintenance to lose fat. If done consistently this is like paying off a debt. It happens slowly over time, just like paying off a mortgage debt. It is the consistent payments that pay it off. What matters is the calories at the end of the day in the 24 hour period, extend that out 7 days, 30, 60, and 90 days for results. It's always good to eat up to maintenance at least one day a week to help keep hormones stable. Use whatever eating pattern you want. Every day does not have to be the same. If you get stuck in a rut and find it's not working, change it up. Remember to listen to your body and using the clues you get and a little common sense and don't treat your body like a machine with the all or nothing mindsets.

If you like the help I give you one of the best ways you can support me is to support me on Facebook or on my Instagram posts (ask a question on my profile or a post) or if you are a 1st Phorm coaching client of mine, email them back and let them know what you think of me! Or refer a friend who needs help to my coaching link and encourage them to email me. We had a great discussion on my FB profile yesterday on vitamins and minerals!

I give a lot and I don't ask for much in return, and I plan to keep giving. Most of you who have followed me for years now know I'm the real deal. If you email me I always answer, even if I have to triage the emails now.

How does this "ALL or NOTHING" apply to me?

Trust me I suffer this in everything too. The house, the cars, the chores, school, work, nutrition, sleep, supplements, workouts, achievements, you name it. The more I work with females especially I realize it's something just about everyone deals with. I have to constantly remind myself to tune out the negative and keep putting my best foot forward, even if it's not perfect, even if it is not ALL IN yet. Keep moving forward. Those people that make posts about being in beast mode constantly, no, it is not possible. Everyone has good days and not so good days. We all have to push aside the negative thoughts and fight that battle. That's why I say "not so good days" rather than bad days. The reality for me is that I have to push out negative thoughts as much as the next person. What you say in your head matters! You are not fat, you have fat. You are not fingernails, you have fingernails.

This will be especially true for me after I have my hernia surgery. Even now with my limited workouts it causes me a constant battle of insecurity. The fear of the unknown.

I’m going to need both of these products more than ever when I rebuild after surgery. We always need protein post workout, but we especially need it when BUILDING back muscle we lost, or new muscle that we didn’t have (even you!) Your body runs on carbs and it only stores a limited amount glycogen in the the muscles and liver. When you run out and don’t have carbs on board, it can’t make glucose or the insulin needed to get the protein into the muscle quick enough for muscle recovery. "For many years, both scientists and athletes believed that the accumulation of lactate in exercising muscles caused muscle fatigue and soreness. Today, there is little evidence to show that lactate alone causes fatigue and soreness. Depletion of muscle glycogen and blood glucose along with the accumulation of other metabolic by-products in the muscle can contribute to muscle fatigue and soreness.” And that my friends is where the Post Workout Stack from 1st Phorm comes in. There is NO OTHER product like it. Nothing compares. The ignition is the monosaccharide that that is necessary with the Phormula-1 protein isolate. These are both like pre-digested carb and protein, it will get into the muscle quicker than any whole food to start the muscle repair and reduce your soreness a little. You will feel it within days of using it, sometimes even the first time you use it. If your goal is to build beautiful lean body mass while burning fat, this can help you. And if you are female and worried about fat loss or maintaining lower body fat, no worries, you only need 1/4 scoop of ignition which is 46 calories and 12g of carbs. The phormula-1 protein is 100 calories and 22 grams of protein. Your calorie/macro budget can afford that and it's the most efficient way to do the job. You can’t cheat the system, but you can make the system work to your advantage.

In my next post I will drill down on each vitamin and mineral and enzyme in the M-factor vitamin, what it's for, what it does, and what happens when you are deficient. They all are part of the chemical reactions in your body to produce energy and regenerate cells. But for now, I have to study a little more and take an exam on this exact topic!

Venus Challenge Details:

IMPORTANT NOTE: Email me when you submit your final pictures! If you don't, well I have hundreds of entries in my database and I am merely human like you...

Venus Challenge Mission: To change your body, lose fat or gain muscle or both.

Show it in before and after pictures.

Support and encourage each other in the group.

DATES: Venus Summer 2017: May 15 to August 7 I need your before pictures submitted on or before August 7th AND you also must email me letting me know the name used on the TransPhormation site. There are hundreds of entries and only a few of you will finish, so EMAIL ME so I can go get your pictures. Make sure to include your age, height, starting and ending weight, and for measurements at least your waist circumference starting and ending. Front/side/back wearing whatever you want, but it must SHOW a change. Lose and baggy clothing won't show the changes.

Hold a newspaper or the DAY CARD on the site.

Write your Age, Height, Weight, Size, Waist and anything else you want to say in a text editor. Then copy and paste it under the pictures in the caption on the site.

Join and Participate in the FB Venus Factor Workout Accountability Group. Even if you don't have the Venus Workout you are welcome.

Feel free to forward this article to any friend who wants to join the Fall 2017 Challenge:

Next up will be Venus Fall 2017: August 28 to November 20 All the FB groups are:

Nibbles Fitness

Roberta's TransPhormers

Nibbles Workout Accountability

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