Episode 087: How To Look Toned & What That Even Means

Episode 087: How To Look Toned & What That Even Means

I’ve been hearing a lot of things like:
“Oh, I don’t want to lose any weight, I just want to tone my muscles” or
“I want to lose some weight and get toned”

What does that mean? What does it not mean? Let’s talk about how to look toned. The reality is this: there’s no such thing as “toning your muscles”. That doesn’t exist. It’s crap.

Now, I know what you mean. I get it. You want to look fit, lean and not flabby. You want more muscle definition. When we talk about how to look toned, that’s what we’re talking about.

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How To Looked Toned

  1. Burn body fat. Lowering your body fat percentage makes muscles and muscle definition more visible.
  2. Build muscles. If you already have a low body fat percentage, you’ll have to put on muscle mass for that fit, lean look. Or, you can put on muscle mass while burning fat.

Most people feel like lifting light weight for higher reps helps you tone while lifting heavy weights for lower reps makes you put on mass. Both statements are untrue.

Putting on muscle = weight gain. Weight gain does NOT come from exercise (lifting or cardio). Weight gain comes from overfeeding and only overfeeding. Period. It doesn’t matter if you lift 10 lbs or 10,000 lbs. You cannot put on muscle unless you are overfeeding. You have to be giving your body more fuel than it needs for operations to put on muscle or fat mass. Muscle growth starts with stressing your muscles but can only be achieved with overfeeding.

Fat Loss Fundamentals

  1. Eat whole foods
  2. Avoid overfeeding
  3. Follow the Golden Rules of Carbs & Fat Loss
  4. Focus on fat, protein and veggies
  5. Eat foods you love

Resources

3 questions to find what works for you

Golden Rules of carbs and fat loss

Primal Potential Fat Loss Food Guide

CrossFit & Weight Loss

Eat Foods You Love & Have a Bangin’ Body

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How To Become A Warrior & Love Your Journey

How To Become A Warrior & Love Your Journey

I’m sitting at Starbucks drinking coffee and had planned to work on my next course on naturally overcoming polycystic ovarian syndrome (PCOS) but I’ve decided to pause for a few and write this blog.  This Instagram post triggered something in me. Or, maybe it’s the fact that I’m jamming out to “Cobrastyle”….either way! (Random thought: I should totally make a Primal Potential playlist on Spotify…..)

I posted this pic on Instagram outlining the major mindset and dietary changes I made when I switched from my yo-yo dieting life to a sustainable fat loss lifestyle I love.

One sweet friend commented, “You’re a warrior princess Elizabeth” and I thought, “Yes. Yes, I want to be a freakin’ warrior.” I want to fight for my very best life AND enjoy the journey! Wait….I am a warrior.

IG warrior princess

Of course I went to Dr. Google: “What is a warrior?” Blah, blah, blah. The first few results didn’t move me. And then I came across an excerpt from “War and the Soul” by Edward Tick and it was so all-encompassing. Ready for it?

The ideal warrior is assertive, active and energized. He or she is clear-minded, strategic and alert. A warrior uses both body and mind in harmony and cooperation. A warrior is disciplined. A warrior utilizes both his own resources and skills and those arrayed against him. A warrior is a servant of civilization and its future, guiding, protecting and passing along information and wisdom…A warrior knows how precious and fragile life is and does not abuse or profane it.

I’m a firm believer in Gretchen Rubin’s philosophy that we need to act the way we want to feel. I can’t possibly mope through my days feeling sorry for myself and wake up a warrior. I have to choose my focus every day. I have to wake up determined to fight for the life I want.

Because that’s the secret: We can have the life we want. We can have the life we dream of. The determining factor: the work we’re willing to do. The strength of our will. The duration of our consistency. The action behind our hope.

I’m not going to wish for my dream body. I’m not going to wish for the success of my business. I’m not going to wish for anything. I’m going to work for it. I’m going to work for it when I want to and when I don’t. I’m going to work for ESPECIALLY when I don’t want to. Because that’s the difference between my life as a warrior and my life as a dreamer: what I do when I don’t feeling like doing the work. 

I’m human. I’m a warrior in training. There are days I want to sleep in. Days I want to skip my workout. Days I want to eat ice cream and watch Netflix. Of course. But. I am a warrior in training. And this isn’t a sacrifice. This isn’t some burden to bear. This isn’t some sacrifice I make to live the life I want.

This is a gift. This is my greatest blessing, being a warrior.

A warrior isn’t at the whim of desire or temptation. A warrior is strong. A warrior is focused. I am strong. I am focused.

A warrior is NOT a martyr. 

Enjoying the journey is critical. I will not be a martyr. To look at temptation and feel like you’re missing out or like “it’s not fair” is to imply that striving to create your best life is some kind of punishment or sacrifice. It’s not. It’s freedom. It’s opportunity. It’s happiness. Perspective makes all the difference here. And that’s YOUR choice in every moment.

A warrior doesn’t resent the journey. A warrior doesn’t resent the fact that they battle. They love it. It’s who they are and who they are proud to be. A warrior doesn’t hang his head in frustration or grow weary. A warrior embraces challenge. That’s what it meant to be a warrior. Eagerly fighting for what is worth it. I am worth it. My best life is worth it. That’s why I’m a warrior.

What does it mean to you to be a warrior?

Episode 087: How To Look Toned & What That Even Means

Q&A 30: 3 Questions to Find What Works for YOU

I want to help you find what works for you. I get so irritated when people act like there are black and white answers for fat loss, fitness, etc. There aren’t! It’s actually easier than that! Your body has all the answers you just have to know how to find them. How to pay attention when your body is SHOWING you what works for you and what doesn’t.

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How You Can Find What Works for You – The Key Questions

  1. Does it represent an improvement for you?
    Which direction along the spectrum of whole, fat loss foods is this?
    Is it more or less of a whole food than the alternative?
    Does it have more or less of an impact on your blood sugar?
  2. How does it make you feel?
    How does it impact your energy?
    Does it satisfy your hunger?
    Does it trigger cravings or satisfy them?
    Do you love it? Is it worth it?
    Does it impact your sleep? Your mood?
  3. What happens to your results when you eat it/do it?
    Are you losing fat?
    Gaining strength or endurance?
    Losing inches?
    Do your clothes fit better?

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Episode 087: How To Look Toned & What That Even Means

Q&A 29: Food & Pain – Arthritis and Nightshades, Tummy Troubles and FODMAPs

Should you avoid nightshades and FODMAPs? You probably want to know what they are first, right? I’ve been getting lots of questions about what they are, how they impact health and if they should be avoided. In today’s Q&A episode we’re defining them, explaing how they act in the body, establishing who should take caution and how everyone can reduce any potential negative impact of nightshades and FODMAPs.

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Should You Avoid Nightshades & FODMAPs

  • What are they?
    • FODMAPs are certain carbohydrates which aren’t easily digested. Because of this, they’re likely to hang out in the intestines and ferment, causing gas, bloating, diarrhea or stomach pain in sensitive individuals
    • Nightshades are a group of plants that trigger an immune reaction (joint pain, arthritis, inflammation) in sensitive individuals
  • How do they act in the body?
    • FODMAPs and tummy troubles -may trigger mild to severe digestive issues
    • Arthritis and nightshades – Nightshades may trigger immune and/or inflammatory reactions
  • Who needs to limit or avoid them?
    • Identify your own sensitivity via tracking your body’s response to foods within each category
    • If you find that you have a reaction, do a 10-14 day elimination test and continue to monitor your symptoms, progress and hormonal biofeedback
  • How can you minimize the impact?
    • Cook and/or peel nightshades
    • FODMAP sensitive individuals may benefit from probiotic supplementation

Arthritis and Nightshades

  • Calcitriol and nightshades
  • Calcium in soft tissue

Resources

More on Nightshades & FODMAPs

FODMAP Food List

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Episode 087: How To Look Toned & What That Even Means

Episode 086: Eat Foods You Love & Have A Bangin’ Body with Allison Hagendorf

This girl. Guys. Seriously. Allison Hagendorf is an absolutely incredible example of loving food, enjoying food and having a great body at the same time. In today’s episode we get super practical (and pretty funny) about HOW to move away from the all-or-nothing approach and how to learn to enjoy your favorite things while losing fat and getting a body you absolutely love. We talk about food obsession, navigating social situations, how and when to indulge, nutrition & fitness myths and we laugh a lot along the way!

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IMG_6174-350x338

“The key is to not deprive yourself. Treat a treat like a treat. And make it count.”

Elizabeth & Allison dish on:

  • Food freedom – What does it mean and HOW do you get there?
  • Healthful & mindful indulging – What’s reasonable?
  • Carbs in the morning & why this will not help you reach your fat loss goals
  • Efficient exercise and the cardio myth

Resources:

CrossFit and Weight Loss

Emotional Eating Course

allisonhagendorf.com

Fit to Feast

Follow Allison on Instagram

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