#19 - What To Do...When You 'Fall Off'
Hey, Hey ladies. Well, hello. How are you? It's been a while. You kind is happy 2022. So I've been all over the place. I actually waited to record this it's Tuesday, January 11th, and this episode launches tomorrow. And it's very last minute, but I wanted to record it once I was back home from our Christmas vacations, and then I promptly got sick. So I've been kind of waiting until I sounded less frog, like to record this and today I'm feeling a bit better. So here we go. So it's the quick update. My husband and I drove back to Manitoba for Christmas to see his family. And we had the most amazing trip. You guys, the weather, the sky. Like it was like the weather gods were favoring us, the whole way there, we were between storms, the road conditions were fantastic. We made great time. I love road trips. You guys, there's something about being in a car whether it's by myself with a really good podcast or a good ebook. Or with somebody. I was so looking forward to this trip because it had been a long time since my husband and I had hours and hours of time to just sit and talk. And we had some amazing conversations abou our relationship and about our future and our goals both personally, and as a couple and a lot of that time. So anyway, we made it to Manitoba. We had a fantastic Christmas. His mom does Christmas, unlike anyone else,I know she. She goes all out the decorations, the nine foot Christmas tree. The amazing amount of presence, the generosity is just incredible. And I love going back home to the farm for Christmas. It's just such a storybook out of a movie Christmas for me, it was super fun. And it's something we haven't done in many, many years. It was a fantastic Christmas. We also got to see a ton of friends that we hadn't seen in forever and some extended family, like family by choice, you know, it was really good to see everyone back in Manitoba. For those of you who I didn't get to see, I miss you and I'm sorry, I only had so much time. And the weather was crazy once we got there, it snowed a ton and it was like minus 45 the entire time, Celsius you guys minus 45 Celsius. It was so cold. By the time we left, we were there for five days. And when we left, sorry, you guys, can you hear, can you hear the, the sickness. By the time we left, I was so ready to get out of the cold. My poor jeep, we drove my jeep and she's a west coast girl. So of course she doesn't have a block heater. She doesn't know. But luckily she started every day, like a trooper, so good. For new years, we ended up, driving back to Calgary and staying with some of my best friends, Dallas and Darren. I've known Dallas for years, we competed together back in our twenties and she married the most amazing man and they have the most incredible family and we got to spend new year's with them and spend a few days with them. And it was so much fun. You guys, I love hanging out with kids. And then we went from there on January 2nd, we headed south down to Fernie and we snowboarded in Fernie and it was still a little bit cold for my personal preference. I'm a fair weathered writer. So Fernie was all right. We, we gave it a seven out of 10. We've go back, maybe. We both had really big expectations for Fernie and we both felt a little let down. You know what I will say for Fernie, you guys might be shocked about this. Fernie has the best french fries. I had french fries twice while I was in Fernie and they were both like, so the best fries I'd ever had in my life. So Fernie for fries. We went from Fernie to Rosalind, which everyone I talked to who lived in Rosalind, BC told me not to share the secret, but I'm going to tell you guys, because you're my people. Rosalind BC is the cutest small town I've ever been to. It is so Vibrant. I don't know how to describe it. It's so alive. Every single shop on their main road, I wanted to go into. They all looked so neat and so welcoming. And the mountain just outside of Rosalind. It's like five minutes away. It's called red mountain. Is I think my most favorite mountain now. I think it actually beat out Whistler Blackcomb. I still really like Whistler village Whistler as a whole is kind of my favorite place in the whole world. But red mountain had some of the best ski train, the best snowboarding train, the best tree train that I've ever written and the Potter conditions there were on believable. There was no lineups. You guys, it was so nice. Yeah. And then last Thursday, we headed back home. And we got really lucky again with weather until about hope. And then we ended up in this like crazy ice storm driving back through from hope. It was only like it's normally usually an hour and a half or so. And I think it took us about seven hours. Maybe not that long six, it was so long. It was like driving on an ice rink. If it had been me by myself, I probably would've stopped and spent the night in a hotel, but my husband felt really confident that he was, you know, in control and we had four wheel drive. So he turned on the four by four, but we watched like six semi's go off the road. A dozen vehicles go into snowbanks and they were all the, like the big trucks that think that they can do it. But we made it home safe and sound. And then Friday, I woke up with a scratchy throat and a sinus cold, I've tested for COVID, I came up negative. So I'm just pushing through, I'm taking, you know, taking the sinus meds and doing my best. It's a busy week here in Lylas Leona Fitness. We've got the transformation program, my 16 week program starting, there's a terrific group of women signed up for that program. I'm super stoked to get to know them. We've got our Vancouver, WNBF Competition, Team Sculpt is gearing up to start their 16 week out prep that shows in May. So lots going on. So that's just an update from my end. It's busy. We're doing the things. I had a fantastic holiday you guys. And I do as much as I, you know, I'm battling this bug right now. I feel revived and so ready to tackle 2022. I have so many goals for this year and I'm super, super excited about it, including this podcast. I'm so excited about what's to come on this podcast, you guys, and there's I think two or three women in the transformation program that found me through this podcast. So this podcast is reaching people. I want to give a shout out to apple, actually who have been promoting Lady Sculpy Lifestyle on their new beginnings platform. they've got us under discovered the power. And I love that because that is exactly what Lady Sculpy Lifestyle is all about. It's discovering your power, empowering women to live a purposeful life in a body you love, right? That's the whole slogan. And since apple has been promoting the podcast, the listenership has, oh my goodness. It's like times 400 and I've gotten so many emails and so many questions are coming in and I love that. I love that the word is getting out. I'm going to be doing some upcoming bonus episodes on Q and A's, just answering questions that are coming in. So if you have questions or if you're curious about something very specific, send me an email [email protected]. I'll drop it in the show notes and I'll be doing upcoming episodes on Q and A's.
Okay. Let's get into episode number 19, what to do when you fall off. Let's talk about this for a second because we're coming out of Christmas, new years. And according to most people, if they looked at what I ate over the holidays, they would say that I fell off the wagon. Let's call it the proverbial wagon. First off, as my coach would say, fuck the wagon, you should be walking anyway. Sorry about the F-bomb. Now, falling off of your nutrition protocol, falling off of your plan, falling off of your exercise regimen. Falling off is just a thought in your head. You're not technically falling off of anything. You're not falling off of a cliff. You're not falling out of an airplane, right? So how we think about our actions is directly related to how we feel. And the thought I've fallen off is how does that make you feel? The thought falling off makes me feel defeated. Maybe a little guilty, maybe shameful. Right. It makes me feel like I couldn't hold on, I wasn't strong enough. Maybe makes me feel a little weak. So let's rewire our thoughts first and foremost. What else could we think when we have a weak moment or a weekend away with the girls or a date night or holidays with our family. How do we want to think about that in a way that lifts us up rather than makes us feel terrible about ourselves? So some of the thoughts I chose to have over this past holiday season where I did, I went into this holiday season. You guys, my husband and I meal, prepped for the road trip out the two days driving out to Manitoba. But we knew once we got there, that our focus was going to be on friends and family that we hadn't seen in many years because of COVID. And we didn't want for food to be our main focal point of what we were worried about, right. It wasn't a priority for us. And my husband's very healthy too. So we kind of made this decision together that we were going to go out there and jus eat, what was put in front of us and enjoy it. And we pre decided that we were going to think about it as fuel for our snowboarding trip. Right. We're just fueling up, getting ready to snowboard. You need some fuel to ride, right? So that's one of the thoughts we came up with, but some of the thoughts I want to offer you. I'm refueling my body, I'm now ready to go. Let's bring on what comes next. I'm satisfied and ready to move on. I've had a weekend off for the holiday season and it's okay. The sentence and it's okay, is something I'd like to do a full podcast on, because it's a sentence that has helped me out with so many thoughts that I have that are negative. When I come down on myself really nice and hard, or when I've done something that, wasn't in line with who I want to be adding and it's okay to the end of it just leaves me feeling more at peace. And it allows me to move on from a more positive state of mind. And take action from a different feeling, a feeling of more being at peace, then feeling super disappointed in myself or defeated or guilty or shameful, etc. Right. It's okay. I'm just human, we're all just human. Right.
Okay. So what to do when you fall off? Let's reword this a bit, what to do when you don't stick to your plan. When you gain a few pounds, when you eat off of your protocol. There's three things I want you to do to bring yourself into a place of awareness. So first off, what did you learn? So for me, this was a pre planned exception holiday. So what did I learn? I did learn a few things. My husband and I talked about it on the way home and I told him, I was like, Hey, next time we do this. Let's plan it a little bit better because it, basically, we came out of it feeling like we had, like two and a half weeks of exception. Though, when we did have the option I had salads a few days when we went out for meals. I did, you know, pick vegetables a lot of the time I did eat all of the chocolate. What I learned was when I have a plan going in, I'm really good at sticking to it. But when I allow myself to go in without a plan, all bets are off. Lylas likes her chocolate, my husband's the same way. So, I think, we could have done a little bit more planning on the back end of things, coming back throughBC. But we had a plan for as soon as we got home. And I'm really happy with that. What else did I learn? I learned that focusing on staying really hydrated when you are having exception meals or when you do fall off the proverbial wagon, focusing on making sure that you're still getting that water intake. You're still getting that 12 to 16 cups of water in a day really helps with digestion, with energy, with feeling satiated. It's something I felt like I did really well.
So number one, what did you learn? Sit and write down everything you learned. What your experience was, how you felt about it, what you feel like you could've done better. What your natural reactions were, what you naturally reached for, what you had a hard time saying no to, what you did really well, write it all down.
And then number two, is I want you to look into your future. Go back to your future, your 2.0 self and ask, is that who I want to be. I want you to look at this because like, for me, this holiday with the family, when I asked myself, you know, a year from now, if I went back and did that vacation again, would I do it any differently? I want to say no. I wouldn't do it any differently. I enjoyed everything that I chose to eat. And I know, coming back home that I have all the capability to take control and put myself back into a game plan back onto a protocol and get my body back exactly to where I like it to be. This is a great question to ask yourself because if who you want to be, one year from now would not fall off the wagon, the same way, would not have the binge the same way, would not overstuff themselves the same way, then you have work to do but if you're feeling guilty about an exception meal that is something you want to be able to have in your life. If it was a date night and you had dessert and you're feeling bad about it but dessert is something you want to be able to have then that's not necessarily work you need to do. You may want to avoid having dessert while you're trying to get to your goals, but you want to work on the mindset around having that dessert. If it is something you want to work into your future self, my future self can go to family holidays and eat what everybody else is eating and not feel guilty about it because I know I have the skillset and the capability to jump back on as soon as I get home, right. And that's really a lot of what I teach in the transformation program is having that confidence and not self-empowerment and that self love to come out of having those meals that we felt guilty about before. And realizing that it's just part of life and we can fit those meals in and still have a body we love.
Number three, is how could I do it differently next time? So when you look back on your fail, your falloff, whatever you want to call it, your acception meal that got out of control that turned into an exception weekend, your family holiday, that you came back from and gained six pounds from whatever it is. I want you to look back on it. And I want you to make a plan for how you could do it differently next time. How would you be more proud of yourself next time. How could you do it with no guilt or no shame. And that may solely be changing your thought about it. If you're like me and you want to be able to indulge and have. You know, salted caramel pretties chocolates once in a while, you want to be able to have your mother-in-law's chocolate chip cookies, which are the best chocolate chip cookies in the whole world. It's about doing those things in a way that serve you. And sometimes that's just a thought shift. Going from a place of, I'm doing this for me for my soul and for the connection and for the experience. And I'm refueling my body in preparation for what comes next. Now, you have to be really honest with yourself here because you can take these tools and you can use them against yourself. And that's totally different. But I knew coming back home that the transformation program was starting and every January I do the transformation program with the group. I had a hundred percent confidence in myself. So there was no guilt or shame. It was what it was. I got on the scale. When I got home, I was like, all right. It's not so bad. It could have been worse. Okay. So let's go over those again. 1, 2, 3. What did you learn? Is that who you want to be? How can I do it differently next time? Answer those three questions. That's going to bring you to a full point of awareness in where you're at with what happened. Now, I want to tell you guys something. Whether you are fit and living in a body of your dreams. Or whether you are struggling and you have 40 plus pounds to lose, the only guarantee I can give you , is that you will fall off the proverbial wagon from time to time. All humans do, we all have a cookie every now and that we all eat things that weren't planned on or have food put in front of us that doesn't fit into our protocol, it's part of life. And the goal of life, of a sculpted life is not perfection, my friends remember that. So if we can rewire our mindset around these moments. If we cahave confidence in ourselves to be able to have those refuel meals and be successful afterwards, too, we have arrived. How you choose to think about it makes all the difference. And avoiding the all or nothing mentality here is huge because you have one cookie, it doesn't mean you have to have 10 or the whole bag. Because you've had an exception meal that turned into an exception weekend does not mean it needs to turn into an exception week or it does not mean you need to skip the gym as well. Right, remembering that you can have the cookie and workout afterwards. Then you're actually putting the cookie to good use to right. I actually have clients who do this on purpose. They have favorite treats, whether it be a cookie or a date squared date squares are one of my favorite. And we actually put them in on purpose post-workout as a refuel, so that mentally, we know that the energy coming out of that cookie or that date square is going into replenishing our glycogen stores and building our muscle tissue that's a beautiful thing. So avoiding that all or nothing mentality and then getting going. Again, as soon as possible. Even if you have to ease into it. So, let me tell you a little bit about me coming back from vacation. We got home Thursday night and the transformation program officially started yesterday, which is Monday. And so, I had the weekend there. We got home and we cooked our chicken, we meal prepped, and I made some salads. And we ended up ordering some sushi, I got a sushi MI salad, which is totally in line with who I want to be and my regular, day-to-day protocols. Now, going forward. I ease the transformation program transformers. I call them the transformers. I ease my transformers into the transformation program. So this week, week one is actually an intro week where they're working on their nutrition. And we haven't even added workouts in yet, which it fits perfectly in line with me being sick.
So this week, I'm really focusing on getting my nutrition back on point, figuring out the exact protocol that feels good in my body right now. And it gives me the results I want. So I've gone back to daily wins. I'm writing down everything I eat and the macro math that goes along with that. So that going into next week, when I add workouts and I have my nutrition locked down. Right now, I'm focusing on getting better, getting lots of sleep, getting lots of rest, taking care of my body. I'm not trying to push through and work out even though I'm sick. If you guys are sick, don't work out. Working out, does boost your immune system over time, but working out in the moment actually hinders your immune system a little bit. It's tearing muscle tissue down. It's causing your body to have to put energy towards healing, your muscle tissue. And if you're sick, it's going to take away from your body being able to heal that. And what's going to end up happening is you're going to be sick longer. So if you're not feeling well, if you're fighting a bug, do us all a favor and sleep it off. Go back to the gym when you're feeling better. I tell my clients when you can do 20 minutes of cardio comfortably, without feeling out of breath, you're ready to work out with weights after being sick. That's kind of the rule of thumb in our house. Okay. You guys. So just to reiterate, just to go over this all over again. When you feel like you've fallen off the proverbial wagon. I want you to sit down. And sink into awareness. What did you learn? Is that who you want to be? Is that something you want for your future self? Get really deep into that answer it honestly. And how can I do it different next time. Those three questions, I want to just quickly here before I run out of time. Talk about that second question, is that who I want to be? Now, this was a question I struggled with for a while, because I am, for those of you who know me, you know, I love pizza. I am a pizza person. And I used to have no problem eating a medium to large, fully crusted pizza in a night, but I would feel terrible after, and I'd feel terrible the next day. I wouldn't want to work out, but I struggled with it because I wanted to be somebody. Who could have pizza too? And so I ended up compromising with myself and now pizza is part of my protocol. I have a small thin crust, barbecue chicken pizza with pineapple. Once a week, it fits into my protocol. I still achieve my goals. The only time it comes out is if I'm getting ready for competition, or if I have an event or a photo shoot coming up, in which case I might forego the pizza for a few weeks. But other than that, I've found a way to fit it in to my lifestyle in a way that serves me. So if you are looking at your fall off or your exception meal or your, binge moment or whatever it is that you're feeling guilty about. And you're like, but I want to be able to do this. See, if you can compromise and find a way to be able to do it in a way that serves you better in a way that isn't going to hinder your personal goals going forward. All right. So awareness and then to come out of that. You guys know the answer to this. What do you do? What do you do to get back on the wagon. You make a plan. And you get going again ASAP. Don't wait till Monday or the first or next January. It's a long time away. I heard a quote this year over the holidays, that just resonated with me. So, so deeply. And I've been repeating it as often as I can. And I'm going to repeat it to you guys here.
Stop worrying about what you eat between Christmas and new years. And start paying attention to what you eat between new years and Christmas. That's what I have for you guys today. Have a fantastic week, my friends. I'll see you next Wednesday. Bye for now.
