I stepped on the scale after one week on TEAM IRON elles Mother of the Bride Bootcamp and was wildly pleased to note I lost three pounds.
I know this isn’t a typical result to see week over week.
It’s a first week result that happens when you stop nibbling on Cadbury Mini Eggs and Cheezies all day long and start paying better attention to a healthy diet, more exercise and more water.
Part of paying attention is weighing and measuring what I eat. Most of us are horrible at estimating portion sizes — or even understanding what an appropriate portion size is.
Coach Leanne says if I am going to uncover my abs from the thick layer of fluff that’s currently parked on top of them, I’m going to do it in the kitchen, not the gym. (I’m paraphrasing. She would never actually point out my tummy bulge, she is far too professional and nice for that.)
She’s right, and I know this from past experience. You cannot outrun your fork.
And because Coach Leanne is a Certified Nutrition Manager and Specialist in Fitness Nutrition— and I am a journalist — I realized that this is the perfect opportunity to get the inside scoop on what to do (and what not to do) while I’m busily building some new eating habits. Here’s what we talked about this week. Believe me, she had some great tips that you will want to incorporate into your eating habits, too.
Let’s Ask the Coach
Me: What are the main culprits in my fridge or cupboard that are most likely to slow down my progress when I’m trying to lose weight?
Leanne: It is less about what is in your fridge that is likely to slow your progress than the number of decisions in front of you each day. It is certainly easier to stick to a new nutrition program that supports your goals if you don’t have snacks within reach at every turn that you need to turn down or use your willpower to overcome. I encourage my clients to pre-plan meals, so they don’t have to think about what comes next, to get their breakfast ready the night before, and to share their goals with those close to them so they have added support on their wellness journey. I work hard to develop nutrition programs that incorporate favorite foods, we just need to work together to figure out how they fit in and in what proportion.
Me: People don’t always snack because they’re hungry. Can you talk briefly about some of the reasons we prowl around the kitchen looking for treats – and what to do when you’re gripped by a fierce longing for, say, the secret stash of mini eggs I have in my desk drawer? (I KNOW, I need to get rid of those!) What are healthy substitutes I can keep on hand instead?
Leanne: TEAM IRON elles programs are designed so you are eating consistently throughout the day within a 12-14 hour window with meals spread 2-3 hours apart. The goal is to keep your blood sugar regulated so that you aren’t experiencing the spikes and drops that lead to cravings. But it happens, and when it does, don’t let the drop off your plan sabotage your day, dust off and get back on track.
I collaborate closely with my clients to develop programs to incorporate foods they enjoy so they are less likely to stray from them. If they are experiencing a craving, I ask them to stop and think about whether or not the craving has to do with hunger, boredom, or stress. You can always grab extra veggies if you are hungry, have a pickle or two if you are craving salt, or chew gum if you need the sweet taste in your mouth.
If you find yourself eating due to stress, keeping unhealthy foods out of reach can support your success. This way, you won’t have to rely solely on your willpower to resist temptations like the mini eggs in your desk drawer or the chips in the pantry.
Me: I was intrigued by your philosophy about a “treat meal.” To me it seemed like a recipe for undoing all the careful work I’d put in all week, but you have a different view of that. Can you explain it?
Leanne: Treat meals are part of TEAM IRON elles (TIE) Wellness Program for fat loss as they keep the body “guessing” and prevent adaptation to a constant calorie deficit, helping maintain an active metabolism. It’s more effective to enjoy one or two larger treat meals weekly rather than small cheats daily, which can disrupt caloric deficits. This strategy also influences key hormones: leptin, which regulates energy balance and suppresses appetite, and ghrelin, which triggers hunger. TIE programming includes guidelines on how and when to add these meals.
Me: I’m squarely in menopause territory now, and I know my metabolism has slowed down. Is there anything I can do with my diet to help battle menopause symptoms or is it something I can only manage with my doctor?
Leanne: You definitely want to be working in concert with your physician to manage menopause symptoms, however from my perspective, food and fitness are medicine!
The female body undergoes a lot of change in the years leading up to menopause which can lead to a variety of symptoms including weight gain, bone weakening, brain fog, and mood swings, among many more. Although diet and exercise can’t fix all menopause symptoms, they sure can help alleviate a lot them!
Research has shown that weight bearing exercise can help prevent osteoporosis and improve bone density. It also has demonstrated that it increases our energy, and releases endorphins, which are natural brain chemicals that improve mood. A diet rich in vitamin D, omega 3, vitamin B and magnesium plays a role in cognitive function and the improvement of brain fog. What more reason do we need to keep up with our exercise and healthy eating habits into our menopausal years?
Me: And finally, what’s the best advice you’ve read online when it comes to nutrition and fitness for women in their 50s? (We see a LOT of it and it’s all different!) What is the WORST advice you’ve seen?
Leanne: When it comes to advice online you can find supporting “evidence” for whatever you want, right? For women heading into their 50s I think the best advice is to maintain consistency, to ensure you are not only exercising, but taking time to recover too. Stretching, focusing on your sleep, ensuring you are eating a well-balanced diet, and surrounding yourself with likeminded positive influences. This is one of the reasons I developed the Wellness Accountability Group, so my clients would have the support of other fitness-minded people on the same journey as they are!
As for WORST advice, oh gosh, I think that would be fasting, and HIIT workouts. It is important to listen to your body and find a fitness routine that works best for you as you age. Consider exploring gentler forms of exercise which can be easier on the joints and help maintain flexibility and strength. Additionally, focusing on balanced nutrition and mindful eating supports your body’s changing needs without the stress of extreme diets or intense workouts. Remember, the key is to promote overall well-being and enjoy the journey to a healthier lifestyle.
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So far, I’m not struggling to follow my new nutrition plan at all. My inner hobbit is delighted to have two snacks a day, and because it’s mapped out for me (I can make my own choices but there’s a solid framework in place) I don’t have to spend time and energy wondering what to do.
My workout plans are even easier to follow, with itemized daily programs. All I have to do is set the alarm for 6:30 and get out of bed. It’s literally the hardest part so far. Well, that and lateral raises. I’ve got little baby arms right now and my triceps are perpetually mad at me. Those results? Totally typical.
See you next time.
STATS THIS WEEK:
Total weight loss: 3 lb.
New goal: -27 lb. and stronger shoulders to beat those lateral raises
Workouts per week: 4+1 cardio
