Tag Archives: weight loss journey

The Vagus Nerve: Lose “The Last 5 lbs”

Although I’m currently in weight-gain mode (i.e. pregnancy), I’ve found over the last couple years that my body has slowly shed extra pounds without effort. I recognize this sounds obnoxious but trust me, I’ve spent over a decade exercising harder than the average person and putting my body through the gauntlet, so it’s not like I haven’t put in effort for weight loss. But ironically, my body was most willing to let go of those “last 5 pounds” when I stopped working out as much. When I put rest and rejuvenation for my whole system as top priority.

Over the last two years, I’ve slept like I’m a teenager again (minus snoozing until noon). I’ve eaten more intuitively and joyfully, and listened to my body each day for whether I’m in a “tackle-and-conquer-the-world” or “sit-back-and-accept-my-low-energy” kind of mood. I embrace both sides of myself equally and without judgement. This is a new thing for me. Although I’ve always known that stress reduction is positive for weight loss – and coach my clients accordingly – I hadn’t truly experienced this firsthand.

Before getting pregnant again I actually told my husband that it felt like my body wanted to let go of even more weight – but that I was going to work against it to keep my hormones level for the TTC process. It was so fascinating to me; to feel that my body was relinquishing fat stores, no longer in survival mode and depending on them for emergency reserves. It made me wonder…what exactly is the root of this change? Yes, my change in attitude and action, but what physical part of myself is aiding this whole-body physiological response? And how do I communicate about this “source” to others so that they can consider the implications in their own lives?

The answer lies at the root of the parasympathetic nervous system: The Vagus Nerve.

The vagus nerve is responsible for the parasympathetic control of your heart, lungs and digestive system, and is the longest autonomic nerve in the body. This means that the nerve is operating and acting on your body’s systems without your conscious thought, controlling the relaxation responses that calm your heart rate and make you feel like you can take a deep breath. It also helps keep digestive woes like bloating, constipation and irritable bowel syndrome at bay.

We often hear the terms “fight-or-flight” and “rest-and-digest.” The vagus nerve controls the latter, but its impact on our minds and bodies is much more complex and powerful than this simple statement. When we have good “vagal tone” our bodies are operating from a place of better wellness. When we are chronically stressed, our vagus nerve basically gets shut down. Think of it like the nerve is asleep. Not doing its job.

If the vagus nerve is less responsive this is a big problem and is linked with higher levels of inflammation, heart attacks, strokes, loneliness and depression, and more. You see, vagal nerve stimulation and responsiveness triggers the release of a substance called acetylcholine. (Fun fact – the first neurotransmitter ever discovered.) Acetylcholine acts like a tranquilizer for the body and has a major impact on inflammatory responses. Researchers have even found that implanted devices that stimulate the vagus nerve help people with inflammatory diseases such as rheumatoid arthritis!

Numerous studies have also shown that “people with higher vagus nerve activity have lower levels of cortisol (the stress hormone) and lower levels of TNF-alpha, the inflammatory immune marker. Studies also show that the vagus nerve regulates inflammation throughout the body, including inflammation associated with obesity.”

We clearly see through all of this evidence that the vagus nerve has a big impact on our bodies and lives…so how do we stimulate it? How do we “keep it awake?” How do we ensure that we’re not chronically stressed and suppressing the benefits this nerve has for our organs, waistline, internal health, and mood?

Methods for Improving “Vagal Tone” and Keeping the Vagus Nerve Alert:

  1. Getting enough rest
  2. Deep breathing
  3. Meditation
  4. Personal time
  5. Enjoyable activities
  6. Positive social connections & relationships
  7. Yoga
  8. Chiropractic adjustments to relieve nerve pressure
  9. Probiotics to assist gut health
  10. Outdoor and nature activities

It’s interesting…none of these things (above) seems particularly aggressive or proactive for weight loss itself, and yet, they’re exactly what our bodies need for it. I’ve seen this countless times with my clients – they don’t have to exercise as hard to achieve weight loss when they begin de-stressing, simplifying, prioritizing self-care, and generally not beating themselves up about “perfection” for their bodies, careers and relationships.

Over the last two years, I’ve found I do a little bit more of everything on this list. I go to a chiropractor once a week, get outside on the regular, started taking a new probiotic (with *prebiotics!*), find time to read and “do me,” attend yoga class once a week, sleep more at night, make time for friends and family, etc. It’s really not anything earth-shattering! These simple things are exactly what my body needed to let go of a little bit of inflammation and a few extra pounds.

I hope this serves you well on your weight loss or wellness journey, too.

 

Yours in health and wellness,

Maggie

 

 

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Mistakes to Avoid in the Gym

You’d think that January is the busiest time of year in the gym but I’ve found that it’s the fall. Approximately two weeks after Labor Day, to be exact. That’s when the momentum rises and gyms get packed. Everyone’s eager to kick-start the school year with a bang, tackle their fitness goals before the holidays, and shake the lazy feeling of summer. To help ensure you make the most of this season (or any, for that matter), I’m here to offer up some professional suggestions for mistakes to avoid in the gym. No one likes to look foolish…or get hurt!

 

 

Lack of Awareness of One’s Surroundings

The most surefire way to get injured in the gym is to be a space cadet and walk around in a daze. Heavy metal is being hoisted and dropped, people – pay attention!  I know this sounds so “duh,” but you’d be surprised at how many people walk directly into the path of someone who is doing reps. For example, I’ve had people saunter right into the space where I’m doing lunges, kettlebell swings, leg lifts and more, all while I’m exercising and at risk for hitting them! Most recently, I had a personal trainer and her client step directly into where I was working out. It was a major “for shame” moment in my book. She’s supposed to protect her client! 

 

Avoiding the Free Weights

It’s easy to get stuck in our comfort zones, especially if that’s on a piece of cardio equipment. But it’s of the utmost importance for our bodies that we move them functionally. That means putting your feet directly on the ground and moving! Free weights are a great add-on for functional exercises because they take up the intensity and allow you to get your upper body and core more activated. Full body workout in less time. What’s not to like?

 

 

Forgetting to Wipe and Wash

I’m a crazy person about personal hygiene in gyms. (I’ve seen people sneeze into their hands and then continue using equipment…gross.) Even in the most state-of-the-art facilities with full-time housekeeping staff there just isn’t any way to clean as quickly as equipment gets contaminated with microscopic germs. So, not only is it important to wipe off the equipment that you’ve used after you’re done, but it’s also imperative to wash and/or sanitize your hands upon leaving. If you want to go to the next level of paranoid (ahem, which I do), then switch out the water bottle or container you’ve used while working out with one that’s clean and use a phone-friendly cleaner or sanitary cloth to gently wipe down your phone since chances are that you were using it during your workout.

 

Improper Use of Momentum

Momentum is one of those things that’s tempting to rely on when working out but that ultimately takes away from pure strength. If you’re doing a plyometric or power workout then sure – use momentum per your training. But if we’re talking about gym equipment like lat pull downs and leg presses then it’s a different story. People using momentum to power through these exercises aren’t demonstrating proper control over the weight being lifted and are more prone to getting injured in addition to getting less bang for the buck for their muscular strength. It’s my personal theory that this is the issue at the core of many CrossFit injuries [over-reliance on momentum].  

 

 

Not sharing equipment

Remember the personal trainer I mentioned who dangerously stepped into my workout space with her client? Yea, I’m not done with her. She could have properly communicated with me and asked me to share the open/free space, to which I should agree. Alas, she made two mistakes; putting her client in physical harm’s way and not following one of the unspoken rules of the gym (taking turns between sets). It’s important to acknowledge that just because you have three sets to do on a shoulder press machine does not mean that it’s yours until you’re done. Gym etiquette 101 is to let people “work in” on machines. Aka preschool manners 101: SHARING IS GOOD!

 

Sticking to the Same Equipment

Changing up your routine is important for growth and accelerating results. If you’re a free weight person then try switching things up and seeing if one day a week of treadmill sprint intervals feels good. Or, you could change your workout game from 10-12 reps per set with free weights to working towards 3-5 rep max sets with heavier weights on machines where you’re stable and less likely to get injured. If you’re a cardio person then please, see the section above; “Avoiding the Free Weights.” Change is your friend.

 

Rounded Posture on Cardio Equipment

We’ve all seen it – those people slumping forward on cardio equipment, expressions of strain as though they’re working extra hard by leaning on the handrails. But that’s simply not the case. In the majority of these situations a person is working less hard, burning fewer calories, and hurting their necks and backs in the process. So, don’t be tempted to mimic this foolish posture. There’s not much good that can come of it.

 

 

Holding Your Breath

Holding your breath can be dangerous. Period. Especially if you’re doing an overhead maneuver or working at a hard pace. It may cause you to become dizzy! Nausea and lightheaded issues aside, holding your breath should be reserved for underwater swimming and athletes who have been properly trained in how to do this for power lifting maneuvers. The rest of us need the exhale breath to help get through the “sticking point” of an exercise and to help us engage our core. We need the inhale breath for…you know…oxygen.

 

Skimping on Core

It’s easy for a lot of people to skip out on core work or to hastily add it in at the end of a workout. But skimping on core work can hurt you in a number of ways. For example, did you know that runners who are prone to plantar fasciitis often have very weak cores? Did you know that a strong core can help you reduce back discomfort while also making you look taller and leaner? There are so many benefits that come with keeping our body’s center stable and strong. Finding creative ways to add core exercises into the beginning, middle and end of your routine will always be worth it.

 

 

Skipping a Warm-up

Please don’t give warm-ups the short end of the stick. They are an integral part of the workout, just as much as the “meat and potatoes” are your exercises. In fact, think of a warm-up kind of like the time when the meat and potatoes get warm and cooked so that they’re ready for you to eat! Weird analogy? I digress. The times when people are most tempted to skip the warm-up are when they’re pressed for time or running late, but even 3-5 minutes of limbering exercises and dynamic stretching is better than none.

 

Releasing too Quickly Through Eccentric Phase

The eccentric phase of a workout is when the muscle is lengthening. And it’s often rushed even though it has a lot of potential to benefit your strength gains when it’s approached with just as much attention as the shortening phase of the exercise. For example, many people take their time pressing dumbbells over their heads for a shoulder press but then allow them to quickly drop back down to shoulder level. Taking your time for both parts of the exercise is important for optimal strength and muscle building. The best way to ensure you’re doing this is simply to pay attention to what you’re doing and take your time in every part of the movement.

 

Happy Fall Y’all! 🙂

 

Yours in health and wellness,

Maggie

 

A Personal Trainer’s Love Letter for People Who Want to Lose Weight

I considered titling this post “What Everyone Who Wants to Lose Weight Needs to Hear” but that sounded harsh. And the point of this article isn’t to lecture, it’s to reassure. Consider it my love letter. The words from my heart for all those who’ve been disappointed by the fitness industry or guilt-tripped into buying a diet plan or product. I know you’re frustrated. I know you’re self-conscious at times (especially in the gym, if you ever set foot in that awful place, right?). But here are all the ways you can rise above the bull**** and take ownership of your health once and for all. And the best part? Not a single claim about “the right” kind of exercise or eating program. Because we both know chances are that they’ve already failed you.

 

 

Personal Trainers Won’t Judge You

I know it’s super intimidating to see well-sculpted trainers walking the gym floors but trust me, they get you more than you think. In fact, a lot of fitness professionals have been inspired to work in the industry because they’ve gone through personal health, weight or athletic struggles themselves. These people are full of empathy and are good listeners. If you’re willing to open up and be vulnerable, they’re sure to put their best foot forward to guide you on your weight loss journey. Please know that when you approach a trainer they will not judge you! We work with people every day who are dealing with the complex emotional and physical struggles that accompany weight loss.

 

Kiss Your Guilt Goodbye 

I’ve worked with a lot of clients who will have a late afternoon slump at work or a late-night anxiety attack at home that sends them in search of the good stuff (i.e., the cookies, ice cream, chips). They tell themselves they will only eat a few bites of the yummy snack but before they know it, their desire to feel better has led them to consume the entire sleeve of cookies, pint of ice cream or bag of chips (or sometimes all of the aforementioned at once!). Guilt drives these actions, not hunger. So, it’s time to kiss your guilt goodbye.

It takes some practice but in the moments when you catch yourself at risk for mindless overindulging simply remind yourself that you’re not a bad person for wanting a treat. Enjoy it. Relish it. (That’s right – no food is off limits entirely and emotional eating is OK sometimes – yes – it’s OK!). Remind yourself of all the reasons you will feel better if you don’t let yourself spiral with the overeating. Remind yourself of how you have felt after episodes like this in the past and put the food down after you’ve had a little bit. Even when you’re tempted to guilt yourself over slip-ups for overeating (which will happen) – don’t! This practice in self-control and self-talk will eventually lead you to a place in life where you can enjoy a small dish of ice cream guilt-free instead of a whole pint with a side of self-shaming. Remember, there are chances every day to practice and you will get better in time. Guilt sends people backwards, not forwards.

 

 

Don’t Panic 

When ANY of us humans are confronted by an uncomfortable situation we routinely have a knee-jerk, panicked reaction to try and rid ourselves of it right away. Similarly, the fear of our excess weight can startle us so badly that we are desperate to do anything to make it go away quickly. To feel better again. But the challenge with reacting in a panic is that we don’t choose very sustainable actions for feeling better.

You deserve better than short-sighted actions and measures that shed weight quickly. You deserve the luxury of taking your time to find better health. If it’s over the course of a few years of slow but sustainable change then so be it! Almost every program that has you shed weight really quickly is at VERY high risk of having you rebound in weight gain just a short stretch down the line. You can still see and feel incredible changes in your body and health without feeling the rush to do it in 90 days. Don’t panic, just commit to taking one step at a time.

 

Become a Well-Equipped Warrior

Weight loss is emotional. It’s tough. There can be a long story behind why someone hides behind her weight for security or why another person keeps losing and regaining that same 50 lbs. Oftentimes, healthy exercising and eating isn’t enough because your mind keeps playing hardball. It stays fixated on your past trauma or reminds you of cruel words or abuses from authority figures. Sometimes, our minds can’t stop playing “the comparison game,” looking at other people and social media highlight reels and wondering why our lives feel less happy and beautiful.

The weight loss journey is often undertaken as an individual process. But how many wars are won as a one-woman show? Warriors need a support system to win. Warriors need people who are willing to boost them up and support them through the mental and physical obstacles standing in their way of losing weight. These support systems can come from significant others, family members, friends, fitness professionals, nutritionists, life coaches, psychologists and doctors. Most people who struggle to lose weight or who have cyclical weight fluctuations will greatly benefit from seeking out the guidance and counsel of a mental health professional. Please don’t look at scheduling an appointment with a psychologist as a failure. It’s a MAJOR win and will probably be the missing element that will help you finally gain control over your body.

 

 

Your Health is More Valuable Than Any Product

I’m not a product person. I’ve had dozens upon dozens of well-meaning and passionate individuals approach me about the health/nutrition product lines that they sell. They want me to join their ranks and represent the line or help spread the word to my audience. I’m always happy to enlighten clients and readers about what different products are out there; HOWEVER, there isn’t a bone in my body that can endorse a product line as being an excellent be-all-end-all, go-to for weight loss (even well-deserving, scientifically-backed ones!).

There isn’t a single nutritional supplement, shake or meal plan that you’re going to be willing to consume in excess (and pay up for) for your entire life. That’s right. I’m a professional who wants to see you succeed long-term. I don’t give a rat’s *** about before and after photos for results people get in 30 days because you know what almost ALWAYS happens? The weight comes right back on when people abandon the short-term exercise program or “drink-this-shake-in-place-of-most-of-your-meals” plan.

YOU deserve to learn how to get control of your REAL life (ya know, the one that continues after the fad diet). YOU deserve to eat REAL food. YOU deserve to keep the weight off. YOU deserve to feel proud of your progress even if it’s not as dramatic as before/after pics from a 60-day plan. Remember, these photos aren’t the full story. How many of these people are posting a two-years later pic and boasting about it? 

 

 

Your Mind is Powerful But it’s Not Always Right

A lot of people who want to lose weight feel like the whole room is staring at them – at their thick thighs or fleshy belly, vanishing waistline or double chin. They stand in the middle of parties and boardroom discussions feeling unworthy and self-conscious. Same thing goes for in the gym. But hear me on this one: YOU ARE WRONG. You’re not unworthy. And no, the whole room (or gym) is NOT picking apart your faults. You are your greatest critic.

The second we get out of our heads is the second we free ourselves of shame, blame and ridicule. Don’t you think you deserve that? Remind yourself of the many things you’re great at and the wonderful qualities that are deeper than the surface. These are your core. Not your physical appearance. When we place our confidence on those lasting qualities, we gain the power to approach our body transformations with a calm mind instead of a ridiculing one.  

 

Remember, You CAN 

The tagline for WellnessWinz is “Start Believing You Can.” I chose this years ago because so many people hit roadblocks in their mind that prevent their bodies from performing. The same can be said for people in their careers and relationships. Our minds can be powerful vehicles driving our energy and decisions.

Your weight CAN be lost. I know it doesn’t feel like it. Your mind is probably telling you that you’re stuck with it… but you’re not. The second you believe that you can commit yourself to the incremental changes that amount to permanent weight loss is the second that your life changes. The physical process of losing weight may take a little time but the mental shift required to jump start it all can happen today.

 

Yours in health and wellness,

Maggie

 

 

Real Inspiration: A reader’s struggles lead her down the path of wellness

WellnessWinz is thrilled to introduce you to Lucy Taylor! Lucy is one of our readers who is a devoted wife and mother of two rambunctious little girls (oh yea – and with another bun in the oven!). She used to be a full-time wedding and portrait photographer before realizing that she needed more work/life balance for her growing family. Now, Lucy has followed her passion for health wellness and has begun representing a brand that means the world to her. I encourage you to read on and learn about how Lucy has managed her journey through challenges with weight loss, body image, depression and eating. Insights galore! 

Lucy's favorite shirt

Lucy posted the above picture to Instagram:

“That day when your favorite shirt fits again and you can breathe.”

Q & A with Lucy: 

1) Lucy, can you fill readers in on the ups and/or downs of your personal health journey? 

For most of my life, weight and body image has always been a struggle. I started running in college and fell in love with it but I still wasn’t eating well. Fast forward to 2011, my husband and I had gotten married and we were pregnant with our first, Edith. I gained 55 pounds with that pregnancy and had a lot of trouble losing the weight. I wasn’t eating well and I wasn’t active.

In April of 2013, a year after Edith was born, my husband and I decided to do a Whole30. I lost 12 pounds and numerous inches! I also gained energy and the desire to be active again. Around that time, I also started working out with an amazing group of moms once a week. After our whole30 though, we went back to our old eating habits…

Info on what the Whole30 challenge is all about:

“Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health.”

Later that year, we happily got pregnant with our second, Ruby. During that winter, I struggled with very bad depression. It was one of the darkest times of my life. When the second trimester finally came, I went completely gluten and sugar free. It made an immense difference in my mood and energy levels. I also started walking daily and vowed to not gain the 55 pounds I did with Edith. When our second little lady came into the world, I had only gained 24 pounds. I attribute this to my clean eating.

Processed with VSCOcam with c1 preset

Left Image: 24 lbs. gained in pregnancy #2 thanks to clean eating.

Right Image: 55 lbs. gained in pregnancy #1 before adopting a healthier lifestyle. 

Arbonne, an inner and outer health and beauty product line, came into my life around the time I had Edith. I started using their clean nutritional supplements and I saw amazing results while getting back into shape after having the baby. My husband and I did our first Arbonne “30 days to Healthy Living” in 2014 and it totally changed our lives. The program has drastically changed my relationship with food. It has truly freed me to know how to give food the proper place in my life.  It was easy to eliminate the foods that didn’t serve us because we were given the tools we needed to succeed.

facebook lucy food

I can now happily say that most of the time, our whole family eats gluten free, sugar free, and mostly processed food free. We do like to celebrate though so we strive to find a healthy balance. We have started to enjoy gluten-free baking so that our girls can still enjoy things like a delicious chocolate cake or a warm chocolate chip cookie from time to time. Clean eating does take immense discipline, but, once I realized how good my body was created to feel, I didn’t want those other foods anymore. You start to crave the foods your body was made to be fueled by.

 

2) What has been the hardest thing for you to manage in terms of your health, exercise and/or diet? 

I would have to say that depression is definitely the hardest thing that I’ve had to manage in terms of my health. My desire to exercise, get out of bed, and eat well is greatly affected by my mood. I am grateful for an amazing support network, (my husband and dear friends) who encourage and lift me up during those hard times. I also am grateful to my faith and the Lord who gives me hope for healing.

Lucy's First Whole 30

Before & After Lucy’s first Whole30

 

3) What solutions have you found that other women may be able to apply to their lives too? 

I truly believe that my diet has drastically changed my mood. I love that our Arbonne “30 days to Healthy Living” program also makes it possible for someone who is busy and may not have ever eaten this way to have great success with a clean eating program. I do also take a daily anti-depressant which has also helped immensely. (I don’t believe this is needed for everyone but for some it is completely necessary.)

I also cannot imagine life without daily exercise. The best solution I’ve found is to make exercise a habit. Do it every single day. Even if it’s just a walk around the block. In our family, we’ve made it a goal to walk places where we would normally drive. Yes, it takes a bit more time, especially with two little movers, but I love that we can encourage our children to be active and healthy.

Lastly, women with children often need to have the proper gear to get active (it is already hard enough to leave the house– can I get an Amen?!?). I walk/run daily with our Double Bob. I couldn’t live without it. We found ours on craigslist and it was SO worth the investment so that I could exercise daily.

Lucy's First Whole 30

Before & After Lucy’s first Whole30

 

4) How do you describe wellness?

I think wellness is all about finding balance. It’s becoming the best and healthiest version of yourself in all areas of life – social, emotional, spiritual, intellectual, occupational, and physical.

Ahem, Maggie with WellnessWinz chiming in here! 5 GOLD STARS go to Lucy for recognizing the complex nature of wellness and having such an incredible understanding of what it’s all about! BRAVO!

 

5) How does your definition of wellness play into your many roles in life as a mother, a professional, and a woman of faith? 

I’m currently reading Daring Greatly by Brene Brown and in the book she talks about self-love; that we can’t love our spouses and our children the way we are truly called to do unless we love ourselves. I think women, especially mothers, neglect themselves because they believe they need to always do more and be more for the people in their lives. I do feel called to lay down my life for those who have been entrusted to my care, but I feel that you can do that without sacrificing the body God has given you to be a good steward of.  If you aren’t taking good care of yourself, how can you be the best wife, mother, friend and professional that you are truly called to be?

Lucy's First Whole 30

Before & After Lucy’s first Whole30

 

6) What made you interested in representing Arbonne

I love that I work for a company that is truly changing lives. We offer the gift of a healthy product that could potentially change someone’s skin, help them to lose weight, and feel confident about who they are. I also love that I can give to others the gift of a life changing business that can allow them to be at home with their families, gain financial freedom, pursue a dream job, or assist a spouse who may be drowning at work. The list goes on and on.

The best part of my work is getting to partner with others on their journey towards clean eating and achieving a healthy, balanced lifestyle. Arbonne creates an incredible culture of empowerment. It’s truly unique. I also love that I have a product that I can stand behind. I truly don’t have to sell anything in Arbonne; I just have the amazing opportunity to share and educate people on why a healthy product could better serve them and their families.

Lucy's family

 

7) Do you have any additional health advice you’d like to impart on readers? 

Wellness is just like our lives – it’s a journey. It’s meant to be a progression. Good health, just like weight loss, doesn’t happen overnight. I believe that we’re meant to find joy in the journey. So, be merciful with yourself and the process (albeit that’s not an excuse to give up!) 🙂

 

Clap – Clap – Clap!!!!

Lucy, thank you SO much for sharing your story with us all. You have been the epitome of vulnerable and open in this Q&A, with the intention of helping others. I hope that other women can embrace this quality, too! 

 

Yours in health and wellness,

Maggie

wellnesswinz blue sea