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Hey, everybody. Welcome to another episode of Fabulously Fit Friday and today this is
a really fun one. We're going to be talking about Sexy Body Myth Busters. Now, you know
what I'm talking about. You see this great lady walking down the street. Okay, she's
got the best body every and what are those things that go through your head? Oh, my
gosh. She must not eat anything. Oh yeah, she's a gym addict for sure. I'm sure she
spends like three, four hours in the gym a day. You know she was born like that. You
don't just get that way, you know, she's born like that. Well, if I was 24 I'd look that
way too, but, you know, at 45 I can't do that." Sound familiar? Okay, we've all thought it
at one point in our lives. All of us have. I used to think that kind of stuff too. I
hate to admit it, of course, but yeah. I used to think of that kind of stuff too until I
figured out how to accomplish that kind of sexy body myself. So let's go through each
of these myths that we have about individuals with sexy bodies, and I want to bust those
myths up for you. Let's have a little fun with this. the first is spending hours, and
hours at the gym to get into shape like that. Now, while I'm sure that some people spend
several hours in the day at the gym the fact is you don't have to, and most of the figure
and bikini competitors that you see on stage aren't doing that. The golden rule in the
figure and bikini competition world is, "No more than 45 minutes a day, five days a week
in the gym. Now, we're talking about weight training here. We're not talking about the
cardio side, so I can hear what you're saying right now. I hear it, Oh, yeah, but that's
just the weight training part. I'm sure they're on the treadmill for hours out of the day."
Well I'm here to tell you that that's not true as well. There's an awful lot of competitors
that I personally know that only spend 15 minutes, three times a week doing high intensity
interval training and that's it. No more cardio than that. Now if you like cardio of course
you can do more than that but the point we're trying to make here is that you don't have
to in order to get into great, phenomenal, incredible shape. Part of busting this myth
is also talking about the fact that you can actually sabotage your goals by exercising
too much. Imagine that, and I've seen this happen more often than not. What sometimes
happens is individuals get so excited about starting a new exercise and diet program and
they cut their calories so much. They get that down almost close to or underneath their
BMR and then they take their exercise and they increase it dramatically and what happens
is is the body goes into what they call starvation mode, and starvation mode is where you body
says, Oh, crap. I'm not getting enough calories in. I better save everything that's coming
into my body. It's because your body doesn't know when the next calories are going to come
in, so what does it do? It stores it in fat. So it's really important to do, whenever you
get onto any sort of diet and exercise program or lifestyle, which is what I prefer to call
it, to make sure that you're taking in enough calories to support your exercise habits.
So, going back to what I talked about though, you don't have to exercise a ton of hours
each day or each week in order to get an incredible body. So myth number one, busted. Myth number
two is that I'm too old to get into shape. I mean, look at her. She's 24, 23, 22, 25,
whatever number you've got in your head, right? "I'm too old. I'm 45. I'm 50. I'm 32." Everybody's
got an age in their head, that timeline that says all of sudden, "I'm too old to do this
anymore." Wrong answer. I encourage you to visit our website, figureinbikini.org and
check out the transformation stories. We have 50 year olds, 40 year olds, 30 year olds,
52 year olds that are just in phenomenal shape and they weren't always that way. They picked
a time in their life and they changed their life. They turn it around. So you can do this
too. Don't let age be an excuse for you. That's a myth, not a fact. Myth number two, busted.
Myth number three: "I don't have time." Well this one's a super easy one, but it's an excuse
we all use at some point in our lives. Yes, even me. Well I just about in myth number
two that it doesn't take a whole of time to put into getting into great shape, but that
doesn't necessarily make it easy, does it? Somehow we still tell ourselves, "I just don't
have time to get into shape. I don't have time to exercise. I don't have time to cook
my meals. I don't have time to think about it." Well you do have time. You're just choosing
some priorities over another and you have to make a decision on what's more important
to you. One of the best things to do is think about your day and go through all the times
so you can find time wasters, and all of us have them. Are you gossiping? Watching TV?
Daydreaming about why you can't get into shape? Snacking on junk food? Obsessively cleaning
the house? Watching Youtube videos? (Not that one.) Maybe, not asking for help? That's a
biggie. There are all sorts of ways that we spend time during the day that we prioritize,
maybe it's even taking our kids to sporting events, a lot of them. Now, there's nothing
wrong with that obviously, but we have to prioritize. Is there a way that maybe you
can carpool with other individuals? Share that time, taking your kids back and forth
to sporting events so that you can have your time to go to the gym. You need that time.
You need to put yourself first so you can take of care of others. So you do have the
time. You just need to make it and prioritize it for yourself. Myth number three, busted.
Myth number four: I have too much to lose. It's going to take too long. It'll never happen.
I think what happens a lot of women that have 40, 50, 60, 70-plus pounds to lose is it just
seems so overwhelming that you don't know where to start, and it's very frustrating,
but you have to think about, you know, it probably took you years to put that weight
on, so it's going to take some time to take it off and that's not a bad thing if you enjoy
the journey and enjoy the progress and the successes that you're making along the way.
That's a wonderful thing, and every pound that comes off is a success that needs to
be celebrated. Not with cake and cookies, with something that's a celebration that enhances,
that supports your lifestyle. When we get so wrapped up in the end goal, then you an
miss that entire journey all the way through and not enjoy it. And think about it, is that
really the way that you want to live your life? No. You want to enjoy every moment,
every day, every part of it. Try not to think about it in, "Okay, I've got 70 pounds to
lose. That's overwhelming." Think about it as, "I'm going to start today. I'm going to
live a healthier lifestyle. My goal is going to be one pound a week of weight loss and
if I don't lose a pound in a couple of weeks, that's not the end of the world. I'm just
going to stick with it because consistency is key," and you will see progress and with
every pound that comes off, it will reinforce your lifestyle and you're going to feel great.
So myth number four, that I have too much to lose, busted. Myth number five, which is
my favorite myth of all: I don't want to starve. I'd have to eat like a bird to look like that.
I love that one. Why do I love that one? Because every figure and bikini competitor that's
done well in this sport understands that the amount of food that you have to eat when you
eat clean is overwhelming. Now, that doesn't mean that we don't have sugar cravings. Sugar
cravings are emotional. They're not physical. When we have sugar cravings we have to figure
out, why are we having that craving? Why are we looking for this instantaneous high that
sugar gives us when we consume it? And usually it's tied to some emotional trigger. We're
either bored, or stressed or sad, or upset, we're angry. There's all sorts of emotional
triggers that can bring on this craving for sugar. "I need something to fill me up and
make me feel good instantly," and for women sugar is just like a drug. It's just like
***. It gives us that instant high and then actually makes us crash afterwards and
then we're hungry again. You take sugar out of your diet and you start eating clean, you
have less, and less, and less of those cravings, but they still will happen so you need to
be prepared for that and have an alternative way of dealing with those triggers so that
you don't go on these sugar binges we all have done at certain points in our lives.
So in order to bust this myth we're going to go on a little bit of a journey together.
Let's go ahead and do some experimentation with source foods and processed foods. We
have one Snickers bar at 280 whopping calories. That's 28 heads of lettuce. Wholly crap, that's
a lot of lettuce. Here we have two cookies of cranberry crunch cookies, and they are
a whopping 140 calories per cookie. How many of you really have two, now? C'mon, be honest.
Let's compare that to a bag of broccoli [xx] at 30 calories, nine bags of broccoli [xx].
And now for my favorite one. We have 12, count 'em, 12 potato chips. 160 calories, folks.
There are 17 calories in one egg white. It takes nine of these puppies as an equivalent
to 12 potato chips. Now, I know what some of you are thinking, But that 12 potato chips,
that looks like a lot of food. There's a lot of air in these potato chips. Let's break
them down and see how much food there really is. Not so much anymore, huh? Myth number
five, busted. So that's it for today's Fabulously Fit Friday. Hope you enjoyed this episode.
If you liked it please subscribe, somewhere up here. Hit that "subscribe" button because
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I'm Kristin Shaffer, founder of figure in bikini and we'll see you at the next Fabulously
Fit Friday. Are you ready? The next session of FAB University is coming soon. Just head
to figureandbikini.org to get on the notification list.