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Getting Back in The Fitness Game

So you are getting back in the game? For many a "contest" or "challenge" doesn't always work right? The timing isn't right. Something didn't add up. Some of you like the community groups on Facebook. Some of you use these little messages from me as prompts and will reply with a question or comment (I love that!)

For those in the Venus summer challenge the final submission is next Monday. For those in the monthly 1st Phorm challenges they will probably announce winners tomorrow since it's the 1st of the month.

For now, let's cover getting back in the game. The most important elements are Nutrition, Exercise, Water, Sleep, Supplements. Keep it simple. The dosing for each one of those elements is highly individual. It depend on the stress in your life. The more stress you have, the more each of these needs to be dosed differently. Each one is a different balance for each person, from zero to the max.

Today we'll just focus on Nutrition and Exercise (lifting).


Everyone thinks they are alone with this problem. Trust me you are NOT ALONE. You are human. We all have the stress and hunger hormones, not just you!

Message from Princess: (I left all typos intact) "im 30, have a difficult carrier, business, family. My biggest problem is that i eat when im stressed or upset. Im 273 today. need to get to 160 or so. age16 i was weighing 265. from then on i was on multiple diets, &dropped weight down to 218 and once again to 209. but would spiral right I'm the heaviest that ive ever been& i need to get this beast under control.Im getting too old to yo yo diet& I'm trying this one more diet once more wish me luck! i really need it."

Me: Hi Princess, You can do this. We pretty much all eat when we are stressed or upset. Our body produces cortisol during that time which drives up your hunger hormone ghrelin. I know it feels like you are alone, but pretty much that is happening to everyone and there is too much high calorie food available everywhere we turn. That is why our society is like that. Step by step you can do this too but you will need to focus on lean protein and veggies, and just enough carbs/fat/fiber/nutrients and only have the sugary treats and higher fat foods a little when you can calorie budget them in. It needs to be a lifestyle not a diet. Give yourself time to learn.

Your calorie maintenance number. Write it down. It's what matters for life. It is a constant (give or take some daily and seasonal ebbs and flows.) 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.