Category Archives: Cortisol Control

The “Confetti” Effect – What It Is, Why You Should Care & What To Do About It

Ah confetti.  It’s a beautiful thing, isn’t it?

It’s colorful, sparkly, and typically a lot of fun to launch up into the air.

Seriously – who doesn’t love those confetti poppers?!?

It’s especially fun as gravity overcomes the high-flying brillance and it starts to make its way back to the ground and every. other. flat. surface.

Once it’s hit the ground though I no longer consider it to be beautiful, fun or brilliant.  This is the moment that I wish some magic confetti clean-up fairy had flown through the air and collected it all before it landed.  Then I could avoid the clean-up stage because I despise cleaning.

Why am I talking about confetti?

What happens when confetti is launched then  falls to the floor is the same thing that happens when fat is released from storage by a workout but never used by the body.

  • The confetti popper is the workout.
  • The confetti is body fat.
  • The same way confetti floats through the air is similar to how fat floats through your bloodstream after a workout.
  • The magical confetti fairy that I wish existed?   It’s the missing piece of your workout – low intensity exercise that burns the fat.

See it’s not enough to only release fat from storage and into the bloodstream.  It’s an important step, but not the only part.

Once it’s in the bloodstream, the fat needs to be metabolized and used as energy.  Otherwise it will go back into storage in the fat cells... just like confetti falls back to the ground.  Hence, the confetti effect.

confettieffect1

How can you avoid the confetti effect?

You gotta get yourself a magic confetti clean-up fairy.

What is a magic confetti clean-up fairy, you ask?  It’s any sort of very low intensity exercise that you do AFTER your 20 minutes of intense exercise.  Things like…

  • walking
  • housework
  • tai chi
  • restorative yoga
  • shopping
  • very slow biking/ellipticizing

This type of exercise for 30-60 minutes AFTER an intense, short workout will effectively burn that fat you just released from storage.

Aren’t you glad I’ve given you this analogy??  Now whenever you see confetti you’ll be like, “I know how to avoid the confetti effect!!  I’m super prepared for my New Year’s resolution of getting in better shape!  I know that if I  keep moving for 30-60 minutes after my workout, I’ll burn that fat I released during my workout instead of it going right back into storage.   I rock because of Lauren!”

Well, you may not think exactly that, but the analogy will linger…  :D

<3 Lauren

4 Reasons to Quit your Cardio Routine

I have a bone to pick with the world today, and it relates to running.

As athletes and even as a society, we rely way too damn much on “cardio” to get us fit.

Seriously, when did we decide that “cardio” was the best way to get back in shape?  Sure, long duration cardio is good for your heart health, but the negative effects completely outweigh the positives when you’re looking to FIRM and TONE your body (read “lose the fluff off your midsection or tighten up those thighs”).

4 Reasons to Quit Doing so Much Cardio

4.  It requires tons of foot-strikes per workout.  Running a mile can mean your feet hit the ground 1300-1500 times in that 10 minutes.  This pounding really adds up!  Ouch!  Your poor joints!!!

3.  The “after burn” effect of steady-pace cardio is pretty crappy.  It’s especially awful compared to lifting where the “after burn” lasts up to 24-36 hours after the workout is over or even sprints.

2.  Over time too much cardio puts undue stress on the body.  Any workout stresses the body, but this moderate intensity/long duration BS that everyone is doing creates a high stress environment in the body.  This can KEEP you from losing weight or even make you gain weight!

HINT: If you look a little puffy or water-logged all the time and you’re doing a lot of cardio? You might be in this stressed state.

And the #1 reason to quit cardio???

1.  You have to do more and more to continue to see results!   Your body isn’t stupid.  It adapts quickly to new challenges.  Every time it adapts, you have to lengthen your workouts to see results.  Who the hell has time for that??

I go into more detail in my DIY workout program, but if you want to get back in shape – if you want a tighter bod – then you have to stop doing so much damn cardio!!

For all you doubters….

I’m sure some of you are thinking, “Sorry Lauren, but there’s no way I’m giving up cardio.”

To you I say this – I know it’s scary to think about NOT running or biking or ellipticizing every day…

But I’m not telling you to quit working out; I’m telling you to ease up on cardio so that you have time and energy for more efficient workouts.

All this cardio is NOT helping you reach your goal of a hotter bod, so to get different results you gotta DO something different.

Baby steps towards this “less cardio” goal will work, too.  You can get in an effective cardio session in by trying a workout like this on the cardio machine of your choice…

(best in “Manual” mode)

-Warm up for 5 min
Part A
-Go as fast as you can for 20 sec (increase resistance as needed)
-Go extremely slow (aka recover) with low resistance for 40 seconds
–Repeat 4 more times
Part B
-Go as fast as you can for 30 sec (increase resistance as needed)
-Recover for 30 seconds
–Repeat 4 more times
Complete Part A and B once more each
-Cool down for 5 min

Total workout time: 30 min

Here’s the beauty of sprints, aka high intensity interval training (HIIT) – the total time you’re “working” in this session is barely over 8:00, but you gotta realize that in those minutes, you’re working WAY harder than you ever did during a regular bout on the elliptical.

Why?  Because when you’re pedaling for 30 min at a steady pace, you can’t keep up a super high intensity… not like when you’re sprinting.

This makes the training extremely efficient, and it’s also extremely effective.  Not to mention that as your body adapts, all you have to do is increase the resistance on the machine or sprint faster.  You don’t have to keep increasing your workout time… just the intensity!!  Isn’t that awesome?!?

Now that you have all this information on why boring cardio is killing your “get in shape” efforts, I’m going to challenge you to a duel!

Juuuuust kidding.  It’s not a duel!   That would be kinda fun though… except that I’m not really into violence… so scratch that…  Though I’m sure we could put our heads together and come up with a non-violent duel.  Hmmmmm

Anyway…

Your challenge for the week

Substitute the sprints above for at least half of your cardio sessions this week, and let me know how it goes.  

I will say you’re gonna have a tough time watching TV or reading a book if that’s what you usually do during cardio.  So put that thought out of your mind right now.  It’s gonna be 30 min of actual WORK.

Can’t wait to hear what you think of sprints!  Love em or hate em, I want to hear from you.  Ok??  Good!

Until next week!!

<3 Lauren

P.S. – In my Survive the Holidays workout program, our training sessions will get your heart pumping like cardio but take half the time that you normally spend working out – and I can guarantee you’ll be just as exhausted by the end.

If you haven’t signed up for this FREE program yet, click this link to do it.  Clock’s a tickin’ so don’t delay!

17 Things You Need to Stop Doing Now

I’m sitting on my boyfriend’s couch a few weeks ago, and we’re all cozied up together.  There’s a fire in the fireplace, the flowers he surprised me with at the airport in a vase on the coffee table, and our bellies are full from a delicious meal we’d just cooked together.

To make our time together that night a little more special, we decide to turn on a movie.  But what to watch?

Something funny?  No.

A chick flick?  Haha in MY dreams.

Horror?  Yeah right! In HIS dreams!

No – we decided to go instead with White House Down.  You know, a real relaxing movie…

Anyway, so we’re about 20 minutes into the movie.  My face is glued to the screen; I’m hardly blinking my eyes and pretty sure holding my breath for 50% of the time.  Needless to say, I’m a little tense.

Then out of nowhere he slaps at my hand!

“What’d you do that for?!” I yell.

“You’re picking at your fingers again.  Stop it.”

Oh yeah, that.  So when I get tense or anxious, I tend to pick at my cuticles.  It’s a habit that leaves me with not-so-pretty nails, and the biggest issue is HALF THE TIME I DON’T REALIZE I’M DOING IT!!

As annoyed as I was that he smacked at my hand, I was thankful he did.  I’d rather know when I’m doing something that may not be the greatest thing for me.

Things to stop doing nowHe only tells me these things cause he loves me, as
evidenced by the card he sent me after I moved to NYC.

Hopefully you feel the same way cause today’s post is me virtually slapping your hand when you’re picking at your cuticles.  Today I’m sharing ## things you should stop doing now that are hindering you from getting back into shape.

There’s no shame or judgement here either.  I catch myself doing some of these all the time, but if you don’t know you’re doing it, you can’t stop doing it.  Awareness is the first step always!

Stop Doing These Things Now

1.  Assuming all calories are created equal.

Consider this – you can probably easily eat 2 Original Krispy Kreme doughnuts (~200 calories each) and end up hungry and with an energy crash an hour later.  But if you eat 2 skin-on chicken breasts (also ~200 calories each), you’ll be VERY full after eating them and probably won’t be hungry again for another 3-4 hours.

This is because these two foods cause very different things to happen in our body.  This is why it’s good to know what the macronutrient breakdown of your food is – carbs vs protein vs fat vs fiber.  High protein, high fiber/low sugar foods will help fill you up, keep you fuller longer, and limit the energy crash from high sugar/low fiber foods.

2.  Thinking you can out-exercise a bad diet.

Just because you burn 400 calories at the gym does NOT mean you just negated the effects of 400 calories worth of doughnuts.  Why?  Because calories aren’t created equal.  Focus your efforts FIRST on eating lean proteins, fibrous veggies and healthy fats.  Then your workouts will support your food choices instead of punishing your body for them.

3.  Drinking less than 2L of water a day.

Our body is made of mostly water, so it makes sense that we continue to give it what it likes.  Water is critical to healthy brain, digestive, and muscle function – and those are just a few of its benefits.  Buy yourself a Kleen Kanteen, fill it up and drink it 2x throughout the course of your day.

Hint – front load your day with your water intake so that you’re not waking up at night every few hours to pee.

4.  Only eating 1-2 servings of veggies a day.

Fibrous veggies are full of vitamins, minerals, and all sorts of phytonutrients that your body craves.  Even things like calcium are found in many leafy greens (i.e. kale)!  Check out this post to get some easy tips on upping your veggie intake.

5.  Taking care of everyone but yourself.

I know you’ve got all sorts of things to take care of – your family, friendships, SO’s, and your job.  But you’re not going to be able to take care of anyone if you wind up ridiculously frazzled or incapacitated from some illness.

Need ideas on caring for yourself?  Make time to plan and/or prepare your breakfasts and lunches for the week.  Set aside time for the gym a few days a week, and go for a 20 min walk everyday.  Walks are a great for your heart and for lowering stress.

6.  Eating meals that are carb centered.

Carb centric meals result in all sorts of issues.  Examples: cereal for breakfast, sandwich and chips for lunch and spaghetti for dinner.  A primary issue is they generate huge swings in your blood sugar.  This leads to an energy crash about an hour after you eat them – hence, carb coma or lunch coma.

Instead of carb centered meals choose to make a lean protein and veggies the star of your meal.

7.  Working harder to get better results.

We had it burned into our brains as athletes that to get better we had to work harder.  Problem is, this doesn’t translate to real life AND no one told us it wouldn’t!  So for example – your first instinct is to do more at the gym because you’re not losing weight the way you want.

I’m suggesting that instead, you do different types of workouts that are more efficient than what you’re doing now.  This training program is full of great options to help you do just that.

8.  Weighing yourself every day.

This is something you seriously need to stop!  I stopped doing this about a year ago and it’s been incredibly liberating.  See the scale only measures weight.  It doesn’t tell you if you’re just retaining water today or if you actually gained 8lbs overnight.

I’ve found that seeing the number dance around so much is just frustrating, so much so that I put my scale away.  It only comes out once a month when I take progress pics and do measurements.  See this post FMI on how I measure progress.

9.  Drinking diet sodas.

There’s a good chance that if you’re on Facebook you’ve seen all the memes floating around about how bad diet sodas are for you.  While I haven’t cut them out completely, I’ve drastically reduced my intake.  My biggest issue is with the fake sugars in there.  They train your body to do bad things, so I figure it’s better to limit them to about once a week or so.

10.  Eating whole grains as your source of fiber.

Overall, whole grains DO have more fiber than fruits or vegetables.  BUT (and this is probably the biggest “but” on the page) it’s the ratio of sugar to fiber in a food source that is important.  Remember, high sugar food =  blood sugar swings = hunger and energy drops.  So we want sources of fiber with as little sugar as possible.

Whole grains are approximately 2 to 1 Sugar to Fiber.
Fruits (like berries) are about 4 to 3 Sugar to Fiber.
Vegetables (like greens) average 2 to 5 Sugar to FIber.

11. Focusing on cardio only at the gym.

Moderate intensity, long duration cardio (40 min and up) is some of the least efficient exercise you can choose if you’re trying to lose weight.  Even worse? too much of it eats up your muscle.  Since muscle is critical to losing our pooch, we want to pick workouts that hold onto muscle.  Lifting heavy things helps you do that. :)

For those of you that can’t give up your cardio sessions, stick to high intensity interval training (HIIT).  Keep the workout to about 35 min or less, and cycle through periods of very low intensity and very high intensity.  I usually start by structuring it as a 3 parts rest and 1 part work.  So after a warm-up on the elliptical, I’ll crank up the resistance and go as hard and fast as I can for 30 sec.  Then I’ll ease up and back off the resistance for the next 1.5 minutes.  Then I’ll ramp it up again.  Get it?

12.  Eating non-stop (snacking) between dinner and bed.

Many people refer to this as “continuous meal.”  You know you’ve done it.  I’ve done it, too.  But you can stop it.  One option – make a drink from unsweetened cocoa, stevia, and hot water – the cocoa curbs cravings fast and gives you something to sip on.  Also, get your butt in bed!  You can always waste time online tomorrow or record that new episode of Say Yes to the Dress to watch later.  Staying up late means you’re gonna wanna eat, so just go to bed.

13.  Counting calories.

This drives me up the wall – and I’m even a numbers gal!!  Seriously, it’s not worth your effort.  Instead of tracking every single calorie, write down instead the kinds of foods you’re eating and approximate amounts.  Instead of choosing a low cal option (that make still be loaded with carbs and fake sugars), pick high protein, high fiber (so lots o veggies) foods.  Load up on those, then have a few bites of your favorite carb.

14.  Wasting time online and watching TV.

These are not stress lowering activities.  You’d think they might be since you’re not doing anything but research shows otherwise.  Shut off the screens and go get in a hot bath.  Or read a book.  Or TALK to the other people in the house.  Use your evenings for something other than electronics.

15.  Eating starchy carbs and fat together.

I weep as I write this because it’s my favorite combo ever.  This is the stuff I crave.  This is also the combo that’s like an atomic bomb to all your attempts at weight loss.  The stuff that happens in the body when you eat high carb/high fat foods together is no bueno.  In your meal choose one or the other, not both.

Culprits would be donuts, potato chips (damn it!!!), anything fried really, pizza, greasy hamburgers.

16.  Believing that lifting weights will make you bulk up like a man.

Enough already, ladies.  Sure your muscles will grow a little when you start lifting but that’s a good thing!  You need muscles to give you a round, firm bum and sexy shoulders.  Plus muscle is critical to your basal metabolic rate.  The more muscle you have the more calories your body burns at rest.

More info on why to save your muscle is here.

17.  Comparing yourself to fitness models in motivational memes.

This one has got me all riled up.  I used to do it non-stop, until I realized it was making me miserable.   Comparing myself to all those women in those “strong is the new skinny” pics only discouraged me.  They were motivational for about 2 nanoseconds, then I’d start feeling like the chunkiest athlete ever.

Stop the comparing – to photos, models, and other women in general.  YOU are beautiful.  YOU are strong.  YOU are sexy.  And numbers on the scale or on your clothes have nothing to do with it.

 

If I think of any others, I’ll be sure to let you know.  You’ve got fair warning though – if I see you doing any of these, you can expect a slap on the hand!

<3, Lauren

P.S.  I want to hear from you!  What not-so-good habits do you have that are keeping you from getting back in shape?

 

 

 

Be a Bombshell in a Bikini: Part 1 – Save your Muscle!

There are a few times each year when people get especially motivated to lose weight or lean out a little (New Year’s resolutions, anyone?).  Well with temperatures rising, the official start of spring, and vacation plans in the works, another one of those times is upon us. 

Brace yourself.  Swimsuit season is just around the corner. 

If you are like me, as the details of your beach vacation are starting to come together (I’ll be off to Gulf Shores in May!  yay!), you realize with slight panic that, um, you aren’t necessarily feeling ready to peel off your cover-up at the beach and reveal your somewhat soft and pale self (ok maybe pale is just me).  If you’re hoping to rock a bombshell-esque bod in that bikini, what can you do?

Well as I see it, there are a couple different options.  You can choose a crash diet that, if you really stick to it, will likely work to get you basically beach ready.  But guuurl, trust me!!  You do NOT want to do that. 

Crash diets are an eat less/exercise more approach that are unstainable longterm, meaning you eventually quit the diet, and the worst part – they result in INDISCRIMINATE weight loss.  This means that the weight lost can be water, fat or muscle, and if you’re eating less and doing lots of steady state cardio it’s likely the lost weight is mostly muscle.  Not good.

Why save your muscle?

First, muscle is responsible for giving you those shapely, goddess-like curves that many gals crave.  When you starve away your muscle, you significantly decrease the potential of sculpting a tight tush or shapely shoulders precisely because there is no muscle to sculpt

Remember, you can’t “tone” muscle that you don’t have.

Second, muscle is metabolically active tissue – this just means that it uses resources (calories) even when it’s at rest – like when you’re watching TV or sleeping. The more muscle you have, the more calories you burn without doing a thing.  Uh, sounds like a pretty good deal to me!

Third, when you inevitably come off the diet that probably had you exercising exorbadent amounts of willpower in order to stay on track, binging and rebound weight gain is in your future.  You will likely eat everything “bad” that you craved while on the diet and probably lots of it.  Couple this with LESS metabolically active muscle tissue and it’s a recipe for disaster.  In fact, research shows that a large percentage of people who go on crash diets are fatter than when they started 2 years after the diet ends.

[Are you starting to understand why I want you to avoid crash diets like the plague??] 

Fourth, indiscriminate weight loss will not change your body shape.  You will become a smaller version of your current shape.  But if you want to decrease the width of your hips in relation to the rest of your body, crash diets won’t do it. 

Take a look at the photo below from Metabolic Effect that illustrates just this.  If you’re a pear and lose “weight” on a crash diet you will only shrink to be a smaller pear (green to green).  This is why you can train for a half marathon hoping to make your saddlebags disappear and all you do is shrink everything – so proportionally, the saddlebags look no smaller.  But if your focus is on fat loss, you can change your body’s shape (green to red).

Weight Loss vs Fat Loss

Alright, now that we are clear on why it’s good to keep muscle around (and dare I say, build some??), we still need to figure out how to get rid of excess fat while holding onto our muscle so we look friggin’ hot in our bikinis this summer, and the next, and the next…

Fat loss with muscle retention happens when you approach body change with a “hormones first, calories second” perspective.  And there are 4 big themes to think about here – nutrition, exercise, sleep and stress.

You might wonder -  How many calories do stress or sleep have??  As you’d expect, they don’t “contain” any number of calories BUT the hormones associated with sleep and stress can drastically affect whether your body decides to store fat or burn it.  The same goes for the types of foods you eat (and how much and when) and the type of exercise you engage in.

The next few posts, I want to take the time to dive deeper into each of these 4 aspects.  But since we’re on the subject of muscle right now, I want to share some ideas for what you can do to hold onto your muscle as you prep for summer.

How to save your muscle

1.  Eat plenty of lean protein.  It keeps you full and satisfied much longer than say donuts would (not to mention you won’t have the same type of sugar crash!). 

Also, the energy required to process lean proteins is pretty high too (this is known as the thermic effect of food).  The thermic effect is why something like celery is essentially negative calories – it takes more calories to break it down than the celery contains. 

Another thing is that when you’re in a lower caloric state, you don’t want your body to break down your muscles for energy.  If you make sure you’re eating enough protein, the amount of muscle chewed up will be minimal. 

How much is enough?  A generally accepted amount for women is 0.8-1g of protein per pound of bodyweight.  So if you weigh 150lb, your goal should be to consume 150g of protein throughout the day.  Now, I know this seems like a TON of protein, and compared to the standard Western diet (and even to what you ate in your college athlete days), IT IS a lot of protein.  But don’t fret.  When you break up that amount over several small meals through the day, it’s definitely doable. 

We’ll talk more about the why/how of meal frequency next time, but for now, think of it this way. 

All of these things have 20-30g protein per serving – 5 egg whites, 1 scoop protein powder, 1 medium chicken breast, 6oz white fish, 4oz lean beef cut.  If you have egg whites at breakfast, a salad with chicken at lunch, a protein shake in the afternoon and fish or steak for dinner, you’ve EASILY consumed at least 100g protein and probably more. 

At the minimum, include a serving of lean protein at each meal.

2.  Lift heavy weights.  And try it rest-based style.  I talked about the importance of efficeint exercise already, but it’s important enough to repeat.  As you may have experienced since you finished your college career, if you don’t use muscle you will lose it.  Thus the importance of consistently lifting heavy weights. 

In all honesty, getting to the gym regularly is something I struggle with.  It’s an easy routine for me to get out of and a tough one to get back in to, but I notice huge differences in my strength, lung capacity, and general feelings of self-confidence when I have been at the gym regularly.  

If you struggle with getting to the gym, try this Jedi mind trick that I use on myself…

Tell yourself you just have to walk into the gym and do 5 minutes of a circuit then you can leave.  Usually by the time I get myself there, warm up and get going, I’m mentally ready to do a whole 20 minute workout.  Voila!  I just worked out!

3.  Lower cortisol.  This is key because cortisol can signal to your body to eat up stored muscle for energy.  And yeah… we don’t want that.  So we need to make sure that we are not constantly in a high cortisol state. But a constant environment in the body of high cortisol can drastically impair your fat loss results, and one of those reasons is because you can end up losing muscle. 

How to control cortisol? 

Walk – leisurely (no power walking). 

Take a hot bath with delicious smelling bath soak (I love the Sleep Lavendar Vanilla scent from Bath and BodyWorks) and light some candles around the tub.  This is my go-to stress relief option.  I take at least 1 bath a week, more when I’m really stressed by work stuff (like now). 

You could also spend quality time with friends who make you laugh, get it on with your partner, read a good book, do a restorative yoga class, or journal.  Find something that relaxes you then engage in it consistently.

My Favorite Addition to a Hot Bath

4.  Sleep more!  More on this later but it is SO critically important that you sleep enough (8-10 is ideal but even 7-9 hrs is better than what most people get).  I know it’s difficult to make time for this, but sleep is prime recover/rebuild time for your muscles.  Getting enough sack time is critical to keeping your muscle around.

So this week please please PLEASE avoid the temptation to drastically cut your calories and do hours of steady state cardio.  It is bad for your muscles, your physique and your health in the long run.  Instead, show your muscles some love.  A role model of mine is bodybuilder Tom Venuto and I love his approach to body change.  He says that you want to “burn the fat” and “feed the muscle”.  LOVE that visual.   So let’s all ditch the crash diets and feed our sexy muscles!  Who’s with me??

5 Fat Loss Lessons from “The Croods”

This weekend I went to see the most recent DreamWorks spectacular called “The Croods.”  Yeah, I’m 9 years old at heart :)  It got a 65% on Rottentomatoes.com, and I (generally) tend to agree with the reviews on there.

5 Fat Loss Lessons from The Croods

I’m glad I went because I enjoyed it!  It was funny (think Ice Age type humor) for kids and adults. Even though there wasn’t as much adult humor as say Shrek had, the cast did a great job (Nicholas Cage, Emma Stone, Ryan Reynolds :) ), and there were some really sweet parts – especially father/daughter stuff — I might have shed a tear or two in my popcorn….

Anyway….

I realized later that “The Croods” also had a few lessons for me about fat loss and living a lifestyle that supports fat loss (known by many as the “fat loss lifestyle” or FLL).  Huh?!  I know, right?! I’m just as surprised as you are!

What are these lessons?  Here are the tidbits I picked up…

1.  The cavemen knew what they were doing when it comes to physical activity and balance in energy expenditure.  These people alternated between times of HIGH intensity energy expenditure (you know, running for their lives from some sort of prehistoric tiger OR chasing down their own dinner) and times of LOW or NO energy expenditure.

It was either a dead sprint or a leisure pace.

[I'm also pretty sure cavemen never decided to go do an hour of steady state cardio. :) ]

So, the caveman’s favorite “cardio” would have probably been HIIT (high intensity interval  training), and it’s also my favorite way to approach cardio equipment.  On the elliptical, I go all out for a minute and rest till I’m ready to go again for 15-20 min and wow! I am dripping sweat and feel all sorts of muscles burning!  

2.  Cavemen did a LOT of walking, and walking is a big part of living the FLL.  I don’t mean power-walking either.  The walking I’m talking about is slow, leisurely, and RELAXING.

If you’re on a treadmill, I mean a pace of 2-3 mph.

Walking is a great way to lower cortisol while still moving your body (most exercise actually   releases cortisol which is a good thing when you’re working out!  but chronically high cortisol is not good, so we gotta find things that help us relax and lower cortisol when we’re not working out).

Incorporating 30-60 minutes of leisure walking a day can be a huge benefit for anyone!

3.  Don’t let yourself get ridiculously hungry- cause then you overeat!  There’s a scene where the family hasn’t eaten in a while, then they finally catch some huge bird thing and they devour it all in about 30 seconds.

I know if I don’t eat enough during the day, I become the incredible eating woman when I get home from work.

Eating meals/snacks high in lean protein and fibrous veggies at regular intervals throughout the day often helps many people to control their hunger, energy and cravings (HEC) <– When these get out of whack (i.e. low energy, high cravings, high hunger) it’s easy to over-indulge.

4.  Caveman Guy says to girl, “You’re SO heavy.”  Girl says, “Thank you!!!”  Remember ladies, muscle weighs more than fat.  I’m sure you’ve heard this before, but don’t forget it when you step on the scale.

As a former athlete, there’s a good chance that you still have quite a bit of muscle on your frame, so don’t fret if you and your girlfriend are both a size 8 but you’ve got a good 15 lbs on her – that’s the muscle!

Avoid the scale. I vote pictures and circumference measurements for keeping track of progress!

5.  Don’t “never not be afraid.”  This is the opposite of what Father Caveman taught his
family in the movie initially (I think his name was Grug but whatevs).  He told his family “Never not be afraid.”

Well, I’m saying to do the opposite.  DON’T be afraid.

How does this relate to FLL?  Cause living a FLL requires changing up how you live your life if you want fat loss results to stick.

And change can be scary.  But don’t be afraid.

Make one manageable change at a time, and these little changes will add up to the FLL over time.

So there they are!  The 5 Lessons I got from The Croods :)  Leave a little love (<3) in the
comments if you’re like me and are psyched when you find lessons in unexpected places!