Advertise on podcast: Create Your Balance

If this is your first time listening to one of my podcasts, buckle up because you are about to hear my FULL, ONGOING story of how exercise has kept me afloat and sunk me more than once.    I'm not your 30 day, quick-fix program girl, but I have been around that block a few times. There has been so much that I have learned about myself and my body through the years and I feel it MUST be shared for those of you who may have been or are in the same place.  Let's talk more about how exercise took bme out of a dark place, more than once and where I'm at today with it all.   

I've said it before and I'll say it again..I'M NOT A FAN!!   In this episode, I'm once again diving in to WHY I'm not a fan of those before and after photos that are posted to promote weight loss. I have talked about this a time or two before, but this time I'm diving a bit deeper. I get it, before and after photos showcase the hard work and transformation people go through… BUT, what is it REALLY doing to to us when we see them???   Let's chat about that…  

SO a little over a year ago, I went in for a microdiscectomy for L5-S1 in my lower back. If you 've been following me, you know most of the details BUT it seems things have taken a turn that I certainly did not expect.  I can say, it isn't what I had hoped for a year out but I'm dealing with it the best I can. I will CUSS, COMPLAIN, and CRY but I will not QUIT!!  As always, I'm putting one foot in front of the other and hoping for the best. Listen as I fill you in on the latest in my recovery.   

Muscle weighs more than fat! I hear it all the time, but ya know what, it's not true.  A pound, is a pound is a pound. Which weighs more?  A pound of feathers or a pound of bricks? You may choose bricks as your answer. Neither weighs more than the other, yet they do appear different. This is so true about muscle versus fat, and I'm about to discuss it in this episode.   

I often ask my clients how consisten they have been with their programs in the past and most times they tell me they have been consistent but just aren't seeing results.  Well, IF you are REALLY consistent, you will definitely see results. In the world o weight loss and fitness, a LOT of programs have a start and stop date. In the REAL, CONSISTENT world, there is no end, it becomes your life AND it MUST be realistis and sustainable.  Let's dive into a bit more on what it REALLY means to be consistent.   

Are you finding that what you used to do in your 20's and 30's for weight loss is no longer woring now that you are in your 40's and 50's? YEP, that's what this episode is all about and I'm going to clue ya in on what WILL work for sustainable wieght loss in your 40's and up. Let's chat more about it all...  

In this episode, I am braking down the MYTH of sweat being fat crying. While it is a funny little phrase, it is NOT true.   SWEATING pretty much means your body is hot and it is cooling off. It doesn't have much to do with SUSTAINABLE weight loss at all.    Let's break down they myth and discuss what you CAN do to see sustainable fat loss!    ******************************   Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins  

Negative body image!!  Have ya ever had negative thoughts about your body?  Not liked what you see when you look in the mirror? Changed your clothes 15 times only to end up wearing something baggy that covers the areas you don't quite like?  This was once a daily occurrence for me. I struggled on and off for years from the age of 14 on. Itused to suck up all of my time and sometimes I would let it ruin my entier day.  SO how dod I overcome it all? Can I just say, it's not always daisies, rainbows and butterflies BUT it no longer ruins my day. I am able to quiet the thoughts if and when they sneak up on me. It has changed my life tremendously because I worked on changing up my mindset and turned those negative thoughts into positive ones.  See, we weren't born hating and shaming ourselves, it's a LEARNED behavior and I had to UNLEARD all the BS that I learned from the outside sources. You can do it too so let's talk about HOW you can do just that.    ***************************************************** Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/   

Is your weight loss method sustainable?  Sustainable weight loss requires REALISTIC methods of healthy eating and exercise habits that you can maintain over time. It's not about following a specific diet or program for a short period of time, but rather making changes that you can incorporate into your everyday life.  If you are using a specific program or product that should happen to go off the market, will you be abe to MAINTAIN the results you achieved from that program or product?    My motto is always, is is sustainable, maintainable and can you keep your sanity!!!??? Some of these programs will give you those fast results in an unrealistic and unhealthy way and then when you "go off" the program, there is weight gain over time. We seem to have a pattern of blaming ourselves when this happens. Let me tell you right now, IT IS NOT YOUR FAULT!!  SO how do you know if you are doing something that is sustainable? Let's dive into that.   ************************** MENTIONS: In this episode I mentioned a few pervious podcasts and live videos I have done in the past:    Dying to be Thin   How Being a Beachbody Coach and Working at A Gym Destroyed Me   ***************************************************** Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/       

How many times have you been around the block with yo-yo diets?  ME, Probably more than half my life. When you live your life chasing the diets and the diet mentality is ingrained in your brain, it's hard to look at food as anything but the enemy. At least that's how I used to live. I went by the good/bad food mentality and feared anything that could cause me to gain weight. Food was the enemy and exercise was the punishment. Best life I ever lived ( sense the sarcasm) IT SUCKED!!  Fast forward to today and I can tell you I have healed my relationship with food and see it for what it is…FOOD!! Yep, no food is off limits to me anymore and it has made my life so much easier. A relationship that was once so complicated is now very peaceful.  So, how did I make peace with food after all the years of living in the diet and weight loss fantasy world? Let's talk about that and how you can make peace too!!    ****************************************************   Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/       

I know, you're thinking, she's crazy. Hear me out for a second. I get that when you lose a few pounds and you can zip your pants a bit easier, you FEEL a sense of accomplishment and happiness BUT, with most, it quickly deflates because it can be VERY difficult to maintain.  In comes the feelings of defeat, guilt, and anger. It takes a lt of effort to get ther and sometimes it takes even more to MAINTAIN those results.  When we focus so much on the weight loss, the number on the scale and our pants, it can be overwhelming and a huge life suck!! Go ahead and ask me how I know that. I'd hop on the newest program to lose weight, tone up and FEEL confident about myself only to end up obsessing ovet the number on the scale and being pissed off because things did NOT always go my way.  Was it willpower?  Was I not focused enough?  Was I not disciplined enough?  I would feel like I wasn't good enough and pick myself and my body apart. How's that for living a healthy life? IT'S NOT!!! I'd end up thinking I just wasn't good enough..Oh, and I'd be finding all areas of my ody that I hated and felt I needed to workout more and eat less to change.    This cycle chased me for more than half of my life and it has done the same for so many women I have worked with. SO let's dive in to things and talk a bit more about this and how you can work through it.    ********************************************   Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh   Join Our FREE FB Support Group @https://www.facebook.com/groups/574339769435340   *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/   

Well, here I am again! I'm roughly 20-ish weeks out of back surgery updating you again. WHY?  Well, I really want to give you all the details of the FULL recovery…the good, the bag, the ugly and everything in between. It's been a road if I do say so myself.  It's kind of like life, ya know, things are going all good and then one day…BAM!! The shit hits the fan. In my world, I've learned it's all about how you handle it. Can I just say that sometimes, I don't handle it all that well when it hits BUT I DO make it through. Ya know, a few cuss words here and there and then I push forward…which is EXACTLY what I did last week. YEP, the shit hit the fan and I lost it!!  Let's talk about what happened. Shall we?   

I often feel that a LOT of us women give up on ourselves BEFORE we even start. Give me a second here to explain as I come to you with a little rant about what I go through and hear as a health and nutrition coach.    It may sound a little harsh but I am coming at you from a place of love. Is it possible that the efforts we've been trying all this time are the WRONG efforts? Is it possible those paths have led us to where we are today without weight loss journey's?   I'm about to ruffle some feathers here. This episode is not for the faint of heart, I am telling it like it is and laying it all out there in hopes some of you out there realize what you are doing and choose a path that actually FITS you and your lifestyle.    I always say, listen with an open mind and hear me out…and I am telling you, you'll need to open your ears for this one and hear what I am saying.         

I get it a calorie deficit is needed but … It is NOT the most important thing. Most of us out here aren't even sure what that REALLY MEANS!! Calorie deficit is indeed an effective method for weight loss, but it's important to approach it carefully. When focusing on a whole foods diet, people often naturally consume fewer calories without strict calorie counting.  A calorie deficit is necessary for weight loss, but cutting calories too drastically can have negative effects. Very low-calorie diets can lead to loss of lean muscle mass, which slows down your metabolism. . This can make it harder to maintain weight loss in the long term…and EVEN more difficult to see FAT loss!!    Super restrictive diets can negatively impact hormones and metabolism. The 1200 calorie "diet" is a thing of the past AND it is NOT realistic, healthy OR sustainable.  They may lead to insufficient nutrient intake, bone loss, and increased risk of osteoporosis. These diets can also be difficult to maintain long-term, potentially resulting in weight regain, with most of that weight gain being FAT GAIN!!!    Instead of extreme calorie restriction, I  recommend adopting a sustainable, healthy lifestyle.  This includes:   1. Getting adequate sleep. 2. Focusing on nutrient-dense whole foods 3. Incorporating regular physical activity, especially strength training.( don't be afraid to life a little heavier)  4. Managing stress.   Keep it simple, listen to your body, EAT and get in some healthy movement!!!     

Working out hard and doing "all the things" but not seeing the results you expected? Feel like no matter what you do, you aren't seeing your body change where you want it to change? Should you change up your workouts? Call it quits? Start a different one and see is that one "is the one"?  It get it, it can be so confusing BUT jumping from program to program will NOT get you the results you are looking for. I'm about to fill you in on some stuff that your last diet/workout program may not have told you.  YES it's important to move your body in ways that you enjoy. You should look forward to your workouts, not hate them or feel like they are punishment.  However, if you are looking to "tone" "lean out" or build muscle, like changing your body composition (losing fat & building muscle), your workouts AND MEALS should reflect that.   But don't worry, there's room for what you enjoy too. You likely just need to incorporate weight training, or have a more structured weight training program where you can focus on progressive overload.   STOP chasing the calorie burn on your watch!! You are NOT going to see a huge number when you incorporate strength training and that's OKAY! Your workouts should not be about burning as many calories as possible in that short time.    GO LIFE HEAVY SHIT!!! EAT THE PROTEIN!! The more muscle you have, the better primed your metabolism is. THIS will not show up on your calorie counter BUT you will see the results on your body!! Building muscle has you actually burning more calories while you're AT REST!!  IT TAKES TIME!! Somehow, we think it's not working and we run back to that last weight loss program because " it worked that one time". STARVING YOURSELF THIN WILL NOT GIVE YOU MUSCLE!!! I get it, it's the comfort zone. BUT, nothing changes if nothing changes!!    You are changing things up too frequently and your body has a WTF moment! You are not sticking to anything long enough for your body to progress and adapt to things. Give it 4-6 WEEKS!! Yep, I know, when you are used to doing 87 different workouts, this might seem difficult or even boring!! PROGRESSIVE OVERLOAD, watch and see what happens. You will notice you can life heavier, your endurance is better and you FEEL like a bad ass! STOP with the exercise ADHD!!!      *****************************************   Self-Paced COURSE!! 75% OFF SPECIAL: CIRNA METHOD PROGRAM: https://bit.ly/4ccR5nj **************************************************** Let's connect:   Book a FREE Weight Loss Breakthrough call @http://bit.ly/2E48dOh       *************************** FREE STUFF!!    Get your FREE copy ot the 7 Secrets the Diet Industry is Hiding From You @ https://bit.ly/2ZXn6QF     Get your FREE copy of The Metabolism Cheat Sheet @https://bit.ly/3if0tgO   **************************   FOLLOW ME:   Be sure to subscribe to my Podcast on iTunes @ Create Your Balance    Check out my website @ https://www.melaniesobo.com/    See behind the scenes on Instagram @ https://www.instagram.com/melanie2875/?hl=en    Check out my Pins @  https://www.pinterest.com/MSobocinskiFit/pins/