"I don't think I'll ever sleep again!" I sobbed. 3 months of night sweats left me rung out and exhausted in every way possible: mentally, emotionally, and obviously physically. Menopause hormone therapy is first line treatment for night sweats and hot flashes, and for me it was a life saver.
Why More Motivation Isn’t The Answer…
This article was transcribed from Episode 57 of the Fitness Simplified Podcast. You can listen HERE
Kim: [00:00:04] Welcome back to the Fitness Simplified podcast, I’m your host, Kim Schlag. On today’s episode, I’m joined by a woman named Tammi all the way from Australia. Tammi wrote to me on Instagram with this question: “how can I stay more motivated to exercise and eat healthy? I find that I stick to a great plan for a week or two, then fall out of it.”
Sound like you?
So, this is what we talk about today: why is it that motivation is our go-to and what do we really need instead of motivation?
Let’s go.
Hi, Tammi!
Tammi: [00:00:52] Hi! How are you?
Kim: [00:01:02] Good! So glad we could work this call out.
Tammi: [00:01:05] I know, I know. Well, you know, all good things start with a bit of a hiccup at the start.
Kim: [00:01:11] Absolutely. So, Tammi, before we chat about the question you messaged me about, tell us a little bit about you.
Tammi: [00:01:21] Well, I’m a married mom, I’ve got three children — 11, 8, and 6, so quite busy.
I just finished studying my teaching degree, so I’m starting to get out there and start teaching. I’m from Victoria in Australia. What else is there? My hobbies, I like camping, seeing family and friends, going for walks. We live quite close to the beach where I am, so I enjoy going to the beach and having a bit of a fish.
Kim: [00:01:55] Nice! So, what grade will you be teaching? What age children?
Tammi: [00:01:59] I’m a primary school teacher, so from ages 5 to12-13.
Kim: [00:02:05] Got it. And have you started teaching yet or you’re getting ready to do that?
Tammi: [00:02:09] Well, I do tutoring and I have done a little bit of teaching, but I’m not in a full-time capacity because I actually homeschool my own children.
Kim: [00:02:19] Okay. Got it. And have you always homeschooled them or is this something newer?
Tammi: [00:02:26] It’s something new. We just started this year. We originally spent about two years on the road traveling around Australia, which we absolutely loved and the kids loved. And when we moved back to civilization, and sort of settled down into home life again, we found that the kids were really struggling being at school, being told what they had to do, when they had to do it, and that one-size-fits-all learning framework.
So, we decided why not try homeschooling them this year with the intention of traveling again later. And so far it’s going really well.
Kim: [00:03:08] Wow. Well, how about that? So, you were homeschooling before the rest of the world who’s now under quarantine and has to homeschool.
Tammi: [00:03:14] That’s right!
Kim: [00:03:16] Nice. Nice. Okay, so you’re all the way from Australia, which I think is just super cool that we can connect all the way across the world like this. I love that. It really is amazing.
So, Tammy, you had a couple of questions for me. I particularly was interested in chatting about the first one, if that’s okay with you.
Tammi: [00:03:35] Of course.
Kim: [00:03:36] So why don’t you let everybody know what your question is?
Tammi: [00:03:40] So basically, I just wanted to know how I can stay more motivated to exercise and eat healthy.
I find that I tend to stick to a really good eating plan where I’m not being overly strict with my calories, but just really concentrating on what I’m putting in, making sure that they have good foods, but that lasts for about two weeks.
And the same with exercising — I sort of hit that two-week period and then I just go downhill and I’m eating chocolate biscuits and having a bit too much cake.
So, just really wanting to find what I can do to stay motivated after that two-week block of exercising and making sure that I’m choosing the healthier foods over the not-so-healthy foods.
Kim: [00:04:28] Well, first of all, I want you to know that that is a super common feeling. I think so many people fall into that pattern where they feel really like, “yeah, this is my time. I’m going to do it this time!” And then some number of days, to be frank days, usually, to weeks later, they’re kind of like, “eh…not feeling it right now.”
It’s a really normal thing. So, let me ask you this, what is your main goal as far as fitness is concerned?
Tammi: [00:04:58] Well, I’m about 65 kilos and I usually sit around the 55-kilo mark, but I have three children. So, my body has carried three children, it’s not going to go back to that. But I’m happy to sit at the weight that I am, but I would just like to be a little bit more toned.
And honestly, losing a couple of kilos would be awesome. I suppose my ideal goal would be maybe to lose about 5 kilos and just tone up a little bit.
Kim: [00:05:29] Got it. And why is that important to you?
Tammi: [00:05:38] I guess, you know, I’m 32 now and I know how hard it is as you get older — your body can’t bounce back as well as what it could at my age. So, I’m really thinking of the long-term of wanting to be my best physical self internally and externally. I really want to make sure that I’m healthy for myself and my children. I really want to make sure that I’m putting those steps forward so that later in life, I’m not 10 kilos or 20 kilos heavier and struggling even more because I can’t move as much as what I can now or something else has happened that’s preventing me from being able to do what I can do now, if that makes sense.
I guess I really just want to get in there with that physical ability that I have now and that drive to be able to be healthier and be the best version of myself for me and for my family.
Kim: [00:06:45] Got it. And what I’m hearing in this, and maybe I’m hearing it wrong, so you can correct me if I’m wrong, that you’re concerned that if you don’t get a handle on healthy habits now that it’s not that you’re worried that you’ll stay this weight for the rest of your life, but that you will put on more weight and eventually not be able to move as well and do the things you would like to be able to do as you age.
Am I understanding that correctly?
Tammi: [00:07:07] Yes. Perfectly.
Kim: [00:07:09] Got it. Got it. Okay. Well, so that’s an important distinction. So, what kind of things do you think it takes for a person to even just maintain their weight? What kind of habits do you think that that takes?
Tammi: [00:07:23] Well, I guess the thing that I’m sort of putting in my mind, and that’s at the forefront of my mind, is eating healthier, making healthier choices. I believe you can have your little treats every now and then, but it’s more just about throughout the day if you have one bad thing then that’s your one bad thing for the day, which is sort of what I go by. And also exercise, making sure I try to exercise at least for half an hour to an hour a day, which can be quite hard with three children.
My husband works quite long hours, so it’s quite hard for me to be able to find that time to sort of get away from the kids and really concentrate on myself. So, I feel like for me the important thing that I feel like I need to do to either lose weight or maintain the weight that I am now is just to exercise at least every day and try and make healthier choices with my eating.
Kim: [00:08:22] Got it.
Well, let’s talk about each of those separately. Let’s talk about the exercise piece first. So, when you say every day, do you literally mean seven days a week is your goal?
Tammi: [00:08:31] No. That would be great, b
ut for me, I only really have time to go exercise three times a week. And then the other times during the week I’ll go for a walk with the kids or a bike ride with the kids or something.
So full on exercise like sit-ups, crunches, squats and things like that, doing HIIT workouts, that I could only manage three times a week. But every other day I try and at least be active in another way. So yeah, bike riding, swimming, walking, that sort of thing.
Kim: [00:09:03] Got it. And so, your goal is to move in some way every day and you do dedicated strength training three times per week?
Tammi: [00:09:11] Yes.
Kim: [00:09:12] Okay. That’s a great plan. And how does that fit into your life with the three times per week? Are you finding that difficult or is that something that you’ve accomplished and you feel really good about that pattern?
Tammi: [00:09:23] I feel like I can do it, but again, it comes down to that motivation of actually getting up and doing it.
I feel like in the morning I’m not as motivated, but come nighttime when it’s about to go to bed, I’m full of energy and I’m ready to do it. But then it’s like, “Oh no, I really need to calm down and go to sleep before I have to get up and do everything all over again.” So, it’s really a hit and miss.
I would say that it’s really 50/50, if I’m going to be honest. There are some weeks where I do do the strength training three times a week and then every other day go and do something active, but some weeks I don’t do anything.
Kim: [00:10:08] Got it. Okay, so there’s definitely some room for improvement there.
Based on what you’re saying is important to you, that you want to be able to move well as you age and you want to be able to have a healthier look and to be leaner that strength training is really important. And so, finding a way to make that a committed habit is going to be key.
And I’m going to tell you something, and you might be kind of surprised: motivation isn’t the problem. I know it sounds weird because everybody thinks, “that’s what I need, I need motivation.”
Motivation is great. When we have motivation, we should use it. But the fact of the matter is we just don’t always have it.
And if you think about other things that you do, like you as a homeschooling mom, there are probably some days where you don’t feel super motivated to figure out the curriculum and teach the math lesson. You don’t feel motivated to get your kids a snack or make them breakfast, right? You don’t feel motivated to brush your teeth. Nobody wakes up and is like, “I’m going to do it. Today’s the day, woo!”
We just do it because we do these things. And some of these things we don’t even think about. You don’t even probably think about brushing your teeth. You’ve just learned to do that and you do it because if you don’t do it, you’re going to have rotten teeth and you have to go to the dentist and this can cost a lot of money and it’s not going to end well, right?
If you don’t teach your kids, they’re not going to learn, they’re not going to be productive citizens, right? And it’s the same way with exercise. We work to make it a habit that we don’t have to think about and we don’t have to choose. In the beginning it takes a lot of dedicated just choosing to do it to get to the point of teeth-brushing-habit.
Does that make sense?
Tammi: [00:11:55] Yes. Yes. I know what you mean.
Kim: [00:11:57] And so there’s a lot of things we could talk about, about ways to make that a dedicated habit that you choose. ‘Cause the key is not waiting around to feel motivated to do it because likely that’s going to come and fits and spurts as you’re finding like, “Oh, I’m motivated to do it. I do it for two weeks, something gets in the way and I don’t really do it anymore.”
And so, the key is for us to figure out how can we get you started choosing that habit three times a week, every week, 52 weeks of the year?
So, let’s talk about one thing that can really help, which is: just flat out scheduling it. Figuring out the logistics of when is it most likely to get done.
So, when you think about your week, when is it most likely that you can choose to do it, that it will happen?
Tammi: [00:12:45] Definitely in the evening, probably after dinner. That’s sort of when my husband and I have this thing where he will get the kids ready for bed and put them to bed, and that’s sort of my time to tidy up the house and get ready for bed myself. And if I’m being honest, I usually choose to just lay in bed and watch Grey’s Anatomy or something, but I could definitely fit in exercising then.
Kim: [00:13:10] Got it. Okay.
Okay, so let’s work our way back then. So, the time that you would do it would be in the evening. Would it be right after dinner?
Tammi: [00:13:20] Probably around an hour or so after dinner.
Kim: [00:13:24] Okay, got it.
So, a good thing for us to help figure out for you is what is going to be your cue to, “I’m going to exercise,” and how are we going to make it as automatic as possible. So, what would happen right before you were going to exercise?
What would be going on in the house?
Tammi: [00:13:42] My husband would be getting the kids to brush their teeth and go to the toilet and put their pajamas on and, and get in bed. So, I suppose that could be my cue to go and set myself up to exercise.
Kim: [00:13:58] Okay, great. So that’s the evening routine.
He’s like, “okay, kids, we’re getting ready for bed,” you’re gonna go ahead and exercise. At that point, you need to go and get changed into your workout clothes, or would you already be dressed for that?
Tammi: [00:14:12] I would probably need to get changed.
Kim: [00:14:16] Does that feel like a lot of friction to you?
Tammi: [00:14:19] No, no, I don’t mind. I feel like it actually gives me a bit of motivation and I did go through a period where I tried to wear my exercise gear during the day and I would wear my runners around the house, my shoes around the house to have that motivation — which it did, it made me not sit down for too long and things like that. So, I think that that would give me a bit of a pick-me-up, a bit of a boost.
Kim: [00:14:52] So when would you put them on? Earlier in the day?
Tammi: [00:14:58] Yes. Yeah. Probably in the morning, really. When I get up to do all my things.
Kim: [00:15:05] So if you’re going to exercise, you will put on the clothes so you’re just ready to go when it’s time. I love that. I think that is perfect. It’s one less thing you have to do. Husband says, “kids, let’s brush teeth, let’s go,” and you can just go right to work out.
Now where do you work out?
Tammi: [00:15:24] Usually if I do it during the day, in my son’s room, because he has the most room in the house. But most of the time it’s in my bedroom.
Kim: [00:15:33] Okay. Got it. So, you don’t have to go far. It’s not like you’re getting in the car and driving to the gym. So, you’re walking right over to the bedroom.
And about how long do you work out for?
Tammi: [00:15:43] Anywhere from 20 to 45 minutes.
Kim: [00:15:48] Okay. Got it.
Then here’s what I would suggest: we attached to the end of that workout something that is pleasurable for you to do, and it can be something very small, that is the reward for you finishing your exercise.
Not based in food, we don’t want it to be like, “and now I go eat candy!” It can be something super small it can be, “and then I watch Grey’s Anatomy,” or whatever it is that you would find pleasurable so that you know, here’s the cue: husband says, “kids, let’s go,” you go into the bedroom, you do your workout routine, and when it is over, this pleasurable thing happens.
What kind of thing can you think of that would
fit the bill there that’s logical, that you could actually do, that would be rewarding to you?
Tammi: [00:16:35] Definitely just lying in bed and relaxing. For me, I love my bed and that’s sort of my reward at the end of every day.
And my husband, with this whole coronavirus, has worked out my little routine. I get all my jobs done in the house, I homeschool the kids, I clean the house, do all the mom things, and then my little reward is, “okay, now I’m done. I’m going to go hang out in bed and watch some TV.” That’s my sort of thing for the day.
So, it would definitely be that.
Kim: [00:17:07] Okay, great.
And would you put on your cozy pajamas first? What would you do?
Tammi: [00:17:13] After I exercise, I’d have a shower and then I would get in my pajamas and snuggle up in bed.
Kim: [00:17:20] Okay, perfect.
So, Tammy, how do you feel about the idea of literally putting this on your calendar? Like, selecting the days that you’re going to work out?
Which days do you think are the best days to do this?
Tammi: [00:17:31] I think for me it would probably be an every second day sort of thing. So, a Monday, Wednesday, Friday would probably be the best days for me.
Kim: [00:17:39] Okay, perfect. So why don’t you put that in your calendar? Do you use a phone calendar or a paper calendar?
Tammi: [00:17:46] I have a big calendar whiteboard in my kitchen of all the things that are happening in the house for everybody. Everybody knows to go and look at that calendar, so if I put it on there everybody will know, “mom’s exercising, leave her alone.”
Kim: [00:18:02] Perfect. So, Monday, Wednesday, and Friday, kids’ bedtime — it should say: “kid’s bedtime, Tammi workout.”
Tammi: [00:18:09] Yeah, definitely.
Kim: [00:18:11] Okay, perfect.
And then what I want you to remind yourself of in those moments where that’s what you’re going to do, is that you’re going to have to choose to do it, and you’re going to remind yourself. And you can just pick a really short thing to remind yourself saying like, “I’m doing this because I’m going to feel good later.” “I’m doing this for my health.” Whatever the thing is you think would be motivating to you, “and I’m choosing to do this,” because you’re going to have to actively choose to do it for now. Eventually it’s just going to be second nature. Does that make sense?
Tammi: [00:18:41] Yes. Definitely it does.
Kim: [00:18:43] Okay.
And what do you think you could say to yourself in that moment where there’s this little part of you that’s like, “I don’t really want to do that right now, Tammi?”
Tammi: [00:18:51] Well, I think I’d just have to be in my head and say, “just get it done.”
Kim: [00:18:59] And why? I want you to tell yourself why you’re going to get it done.
“I’m just going to get it done because…”
Tammi: [00:19:06] I want to be a better version of myself.
Kim: [00:19:09] Okay. This is it. And I want you to say it out loud to yourself, Tammi. I know it feels silly, but it’s way more powerful. When you hear that inner voice trying to convince you to go get in bed now, before you worked out on a Monday, Wednesday, or Friday, I want you to talk out loud to yourself and be like, “Tammi, you’re choosing to be a better version of yourself. You’re choosing to not get in bed yet. You’re choosing to do this work out. You’re going to get to bed really, really soon.”
Tammi: [00:19:34] Yup. Okay. Sounds good.
Kim: [00:19:36] And have this argument back with yourself in a very positive way.
Tammi: [00:19:40] Yes, I know what you mean.
Kim: [00:19:43] Okay. And here’s my challenge for you, Tammi.
Will you let me know in one month that you’ve done it for a month?
Tammi: [00:19:53] Oh, definitely. Definitely.
Kim: [00:19:57] Check it off. Give yourself a little calendar and check it off each time you do it Monday, Wednesday, and Friday, and then message me and let me know you did it.
Tammi: [00:20:05] Yeah, I will. Definitely, 100%.
Kim: [00:20:08] Amazing. I think it’s a really good goal and 30 days of doing that is going to be the foundation of you making this a habit.
Now, I’m not saying that, “Hey, after 38 days–” that whole “28 days to make a habit” isn’t necessarily a true thing. It can take longer, but it’s a good foundation.
Tammi: [00:20:27] No, I agree.
Kim: [00:20:28] So let’s talk about the food part.
Tell me about your struggle with eating. What goes on with that? What’s your biggest problem with eating?
Tammi: [00:20:38] I would probably say that my biggest problem is that I go for what’s easy. And I’m sure I lot of people to do, and this is where they sort of fall into that trap, if it takes a lot of effort for me to be able to get everything out of it– that sounds so lazy.
Kim: [00:20:57] We tell ourselves crazy stories, don’t we?
Tammi: [00:21:07] You played tricks on yourself, really. I’ll go to the biscuit tin rather than get all of the salad stuff out of the fridge to make a salad wrap. So, I find that during the day, if it’s not premade and it’s ready for me to eat, then I don’t go and get it. I don’t eat it because I don’t have time.
My kids are very independent, so they like to make their own. And they’re quite picky eaters, so they like to make their own lunches. So, I can’t even say, “Oh, well, when I make them healthy lunches, I will make my own,” because they do that themselves.
Kim: [00:21:47] Well, that’s fantastic.
Tammi: [00:21:48] Yeah, it’s really good. So good.
But for me, I go for what’s easier. There’s a muesli bar and I’ll have that or there’s some popcorn. It takes two and a half minutes in the microwave to have that. Or there’s some chocolate biscuits and the biscuit tins.
I don’t go for the harder things, which really aren’t that hard, but I guess it really is just that laziness of not getting it out and just doing it and making it.
Kim: [00:22:20] And what do you find then happens? Let’s say you have the muesli bar, then what happens?
Tammi: [00:22:25] I’m still hungry.
Kim: [00:22:27] And then you’re eating next thing, right?
Tammi: [00:22:30] Yeah.
But I do find that during the day– for breakfast, I have a smoothie every day with mango, banana, and spinach in it, and some low-fat milk. And that gets me until about one o’clock. I’m not hungry until about one o’clock, but then after I eat at one o’clock, I am starving for the rest of the day.
So, I would have a salad wrap, but then all I want to do is eat, right up until dinner. And then I have my dinner, and I also suffer from endometriosis and IBS, so I’m not too sure if this has anything to do with that, but I am so bloated that I look at least four to five months pregnant overnight when I have dinner. So, I’m really sort of struggling with that as well.
I don’t know if it’s my portion sizes at dinner or if it’s just because I’m eating so much. It’s like lunch triggers off that hunger in me and I’m just picking and snacking for the rest of the day up until dinner.
So that’s basically what I eat during the day. And even if I don’t go the healthier option of having a wrap or a salad, or even just a toasted sandwich, I’m snacking all day, but I do the same thing. It’s like I come to one o’clock and I just start pigging out on anything that’s around whether it’s healthy or unhealthy.
So, I’m not sure what that’s about.
Kim: [00:23:56] Well, let me ask you this. When you have your breakfast smoothie, what time is that?
Tammi: [00:23:59] I
t’s probably about eight o’clock. Between eight and nine o’clock in the morning.
Kim: [00:24:04] Okay. Well, you know, one o’clock is five hours later, so your body is telling you it’s time to eat.
So that’s a very good amount of time actually to go without having eaten. So, then you make a wrap and what’s typically in your wrap or salad? What are we talking? Tell me what that’s like.
Tammi: [00:24:22] Spinach, carrot, alfalfa, cucumber, capsicum–
Kim: [00:24:29] Wait, what is that last one? Capsicum.
Tammi: [00:24:31] I think you call them peppers, red peppers? We call them capsicum in Australia. Yeah. Um, I love beetroot, as an Australian I feel like you can’t have a salad without beetroot.
Kim: [00:24:52] I’m not even sure what that is.
Are they really roots of beets?
Tammi: [00:24:59] It’s purple and I wouldn’t even know what they’re called in America.
Kim: [00:25:04] You know what? I’m going to Google it right now.
Tammi: [00:25:08] It’s delicious.
Salt and pepper, I’m not really a big meat eater, but I do have ham in there occasionally. That’s pretty much it.
Kim: [00:25:21] All right. The beet root is– oh, it’s a portion of the beet plant. Okay. It really is a part of the beet.
Okay, so it sounds like a lot of vegetables. And is the wrap actually like a wrap or are you using lettuce wraps?
Tammi: [00:25:37] No, it’s an actual wrap, so a Pita bread, but I have switched over to mountain bread because I have seen that that’s got fewer calories and it’s a bit lighter than just a bread wrap.
Got it.
Kim: [00:25:53] The main reason I think you’re still hungry is because you’re eating really low calorie and you’re eating mostly vegetables. So, in order to not feel so hungry the idea is to actually eat enough food to fill yourself up. So, all of those vegetables, that’s fantastic, but two things you can add to actually keep yourself feeling full for longer — and I know in your mind you might already be feeling push back as I’m about to say this — is some fat and some protein. And that is going to up the calories, but overall, you will likely find that you end up eating less calories throughout the day, picking on the biscuits and the muesli bars and the little bites and pieces of this and that if you actually sit down and have a satisfying, satiating meal.
Does that make sense?
Tammi: [00:26:43] Yes. It does.
Kim: [00:26:44] And so now you said you don’t love a lot of meat.
Tammi: [00:26:48] No, no, it’s more of a texture thing for me. I don’t really like the texture of meat.
Kim: [00:26:54] So there are other forms of protein besides meat. You could look into plant-based proteins, and these are higher in calorie, things like lentils and beans. Even just getting yourself a plant-based protein powder could help.
Do you like fish?
Tammi: [00:27:14] No, no, I don’t. I like fishing, but I don’t eat it. My husband and my children do, but I don’t like it.
Kim: [00:27:23] So what do you typically eat for protein sources? When you’re going to eat protein, what is your go-to?
Tammi: [00:27:29] I don’t really know. I just really eat a lot of leafy vegetables. I eat a lot of broccoli, a lot of cauliflower. I’m not even sure if they’re protein rich. I’m not really sure.
Kim: [00:27:45] Well vegetables are super healthy for you, but they are not a good source of protein. My guess is you are quite low on protein based on what you’ve just described to me. And that’s actually not going to suit you very well for the idea of building muscle, being healthy for the long-term. Protein is essential for that.
And so, let’s see if we can brainstorm some proteins that you might like. Getting a good source of protein powder sounds like it might be a good idea for you and either including that in your morning shake or in your morning shake and at lunch, in some form.
Do you like eggs?
Tammi: [00:28:26] Yes, but I only sort of like them poached, though. That’s the only way that I can stomach them.
Kim: [00:28:33] Okay. And do you actually enjoy them when you poach them?
Tammi: [00:28:37] Yes, but not by themselves. If I have poached eggs, I like eggs Benedict, a bit of spinach and bacon. That’s my favorite way to have them.
Kim: [00:28:50] Does that seem like it might be too much work for a regular lunchtime meal?
Tammi: [00:28:55] No, no, I’d be happy to do that. So that is something that I should be eating every day if I can?
Kim: [00:29:04] You should definitely be getting more protein every day. You don’t have to have eggs; I’m just trying to brainstorm here with you what other things you could have.
So, I think putting that into your rotation would be a really good thing. And the eggs are going to have some fat in there too, with the yolks to help you stay full. So that’s a good one.
Okay. So, let’s think. You don’t do any kind of chicken? No kind of fowl at all?
Tammi: [00:29:28] No. no, not really.
Kim: [00:29:31] Do you like lentils?
Tammi: [00:29:32] Yes.
Kim: [00:29:33] Okay. Doing some kind of lentils and rice, lentils in a lentil soup, how would that be?
Tammi: [00:29:41] Yeah. Delicious. Yeah.
Kim: [00:29:42] Amazing. Put that in your rotation. And you can have that with this big salad.
Do you like dairy? Things like cottage cheese, yogurt?
Tammi: [00:29:55] Well, I do like them, but I’m lactose intolerant, so I can have them in very small portions, but I find that I get quite mucusy and feel quite sick for the rest of the day.
Kim: [00:30:12] Ok, well we don’t want that.
Tammi: [00:30:13] But I can in small amounts. So, if I have a bowl of fruit and I put a dollop of yogurt on there, I’m fine with that.
Kim: [00:30:20] Got it.
In Australia, do they have non-dairy yogurt?
Tammi: [00:30:26] Yes. Yeah, they have lactose-free yogurt.
Kim: [00:30:29] Okay. Have you tried those?
Tammi: [00:30:31] No, I haven’t.
Kim: [00:30:33] Okay. So maybe checking into that and seeing about nondairy, so it doesn’t make you sick, high protein, so Greek yogurt and seeing what you can come up with there and seeing if you enjoy the taste and texture of that.
It could be a really good way to go. You could have that on the side of your wrap, just on the side. You could have it with some fruit and that could be a good way to go. And I wouldn’t get the 0%, fat-free, get some with a little bit of fat in there at least to help you stay full.
The things that can really help you stay full: protein, fat, and volume.
You’ve got the volume with the vegetables, but that doesn’t have a lot of staying power. And the protein and the fat can be what really helps that fullness to stay with you.
Tammi: [00:31:22] Okay. I do have some protein powder here and I was talking to my husband about whether or not I added into my smoothies and he seemed to think that protein is something good to have after you exercise because it helps rebuild the muscle again.
I don’t know if that’s correct or not, so I thought, “Oh, okay, I’m not exercising as much as what I would like,” so I didn’t want to add the protein powder into my smoothies thinking that then that’s going to make me put more weight on.
Kim: [00:31:52] No, it will definitely not. It will definitely not.
He’s right in that after workout is a great time to get some protein and it does help rebuild your muscle. You do want to have some if you can.
Now you’re working out late at
night, you’ll have just had your dinner not that far ahead of time, so you’re totally fine with your spacing there. The timing of the protein is not nearly as important as just getting it in and it will not make you gain weight if you eat protein at the wrong time.
We want you to have the right amount of calories, we want you to have the right amount of protein. When you eat those calories and protein throughout the day isn’t important.
The ideal would be for you to have somewhere — and I work in pounds, so I’m going to have to switch this. Tell me again how much you said you weigh right now.
Tammi: [00:32:45] I’m about 65 kilograms.
Kim: [00:32:48] Okay, so that’s 143 pounds. So, we’re talking somewhere between 110– I’m going to even just stick with the baseline. Let’s just go with: you should be starting to aim to get even a hundred grams of protein in per day.
I’m guessing you’ve never tracked how much protein you have.
Tammi: [00:33:25] No, never. I’ve only ever tracked calories.
Kim: [00:33:29] Got it.
It would be a good experiment for you to see where you’re at right now. My guess is you’re quite low. My guess is you’re somewhere, gosh, maybe even 50, maybe even lower.
How would you feel about spending some time, maybe a week, tracking and seeing how much protein you get before you change anything?
Tammi: [00:33:49] Yeah, that’s fine. I’d be happy to do that. It’d be interesting to see how little I know about the protein. I know that I have issues with iron because I don’t eat meat, but it’d be interesting to say with the protein, it’s not something that I’ve ever really thought about before, to be honest.
Kim: [00:34:10] It’s really important if you are going to go into a calorie deficit — which we haven’t even talked about that part yet — but if you do to lose weight, the weight you lose, you want it to be fat. You don’t want it to be muscle. We want you to keep your muscle, right? And to do that you need to have enough protein coming in through your diet.
It’s hugely important to build muscle so that you can move well, so that you can be stronger, so that you can look toned, you’re going to need protein.
So, let’s have you start there. Why don’t you spend a week tracking, see how much protein you’re getting, and then let’s see how big of a jump it would be for you to get all the way up to 100 and ideally we’ll have you go even a little bit higher eventually, but let’s just have you do that for a week and then message me back and we’ll kind of see where you’re at with that. And then you can take some of the ideas we’ve had here tonight to add into your diet and see how you can get that protein up. And it’s going to help you not only build the muscle, it’s going to help you with this problem that you have of just feeling so ravenously hungry throughout the day and ending up picking on all the things.
Tammi: [00:35:19] Yes. Yeah, that makes sense. Definitely. Sounds great.
Kim: [00:35:24] Alright, well we’ve got two big jobs for you there then. You’re going to start checking the protein and then you’re going to start with your Monday, Wednesday, Friday workouts. You’re going to do your reward after of watching the TV in your cozy bed, and you’re going to let me know how all this goes.
Tammi: [00:35:43] I will. I will. Definitely. Thank you so much. It’s definitely been a big eyeopener.
Kim: [00:35:49] I’m so glad. It was fantastic talking to you, Tammi. Thanks so much for reaching out and we’ll stay in touch and we’ll follow up about all this.
Tammi: [00:35:57] Sounds great. Thank you so much.
Kim: [00:35:59] All right. Talk soon.
Tammi: [00:36:05] Thanks!
Kim: [00:36:06] Thanks so much for being here and listening in to Fitness Simplified podcast today. I hope you found it educational, motivational, inspirational, all the kinds of -ational.
If you enjoyed it, if you found value in it, it would mean so much to me if you would go ahead and leave a rating and review on whatever platform you are listening to this on. It really does help to get this podcast to other people. Thanks so much.
Kim: [00:00:04] Welcome back to the Fitness Simplified podcast, I’m your host, Kim Schlag. On today’s episode, I’m joined by a woman named Tammi all the way from Australia. Tammi wrote to me on Instagram with this question: “how can I stay more motivated to exercise and eat healthy? I find that I stick to a great plan for a week or two, then fall out of it.”
Sound like you?
So, this is what we talk about today: why is it that motivation is our go-to and what do we really need instead of motivation?
Let’s go.
Hi, Tammi!
Tammi: [00:00:52] Hi! How are you?
Kim: [00:01:02] Good! So glad we could work this call out.
Tammi: [00:01:05] I know, I know. Well, you know, all good things start with a bit of a hiccup at the start.
Kim: [00:01:11] Absolutely. So, Tammi, before we chat about the question you messaged me about, tell us a little bit about you.
Tammi: [00:01:21] Well, I’m a married mom, I’ve got three children — 11, 8, and 6, so quite busy.
I just finished studying my teaching degree, so I’m starting to get out there and start teaching. I’m from Victoria in Australia. What else is there? My hobbies, I like camping, seeing family and friends, going for walks. We live quite close to the beach where I am, so I enjoy going to the beach and having a bit of a fish.
Kim: [00:01:55] Nice! So, what grade will you be teaching? What age children?
Tammi: [00:01:59] I’m a primary school teacher, so from ages 5 to12-13.
Kim: [00:02:05] Got it. And have you started teaching yet or you’re getting ready to do that?
Tammi: [00:02:09] Well, I do tutoring and I have done a little bit of teaching, but I’m not in a full-time capacity because I actually homeschool my own children.
Kim: [00:02:19] Okay. Got it. And have you always homeschooled them or is this something newer?
Tammi: [00:02:26] It’s something new. We just started this year. We originally spent about two years on the road traveling around Australia, which we absolutely loved and the kids loved. And when we moved back to civilization, and sort of settled down into home life again, we found that the kids were really struggling being at school, being told what they had to do, when they had to do it, and that one-size-fits-all learning framework.
So, we decided why not try homeschooling them this year with the intention of traveling again later. And so far it’s going really well.
Kim: [00:03:08] Wow. Well, how about that? So, you were homeschooling before the rest of the world who’s now under quarantine and has to homeschool.
Tammi: [00:03:14] That’s right!
Kim: [00:03:16] Nice. Nice. Okay, so you’re all the way from Australia, which I think is just super cool that we can connect all the way across the world like this. I love that. It really is amazing.
So, Tammy, you had a couple of questions for me. I particularly was interested in chatting about the first one, if that’s okay with you.
Tammi: [00:03:35] Of course.
Kim: [00:03:36] So why don’t you let everybody know what your question is?
Tammi: [00:03:40] So basically, I just wanted to know how I can stay more motivated to exercise and eat healthy.
I find that I tend to stick to a really good eating plan where I’m not being overly strict with my calories, but just really concentrating on what I’m putting in, making sure that they have good foods, but that lasts for about two weeks.
And the same with exercising — I sort of hit that two-week period and then I just go downhill and I’m eating chocolate biscuits and having a bit too much cake.
So, just really wanting to find what I can do to stay motivated after that two-week block of exercising and making sure that I’m choosing the healthier foods over the not-so-healthy foods.
Kim: [00:04:28] Well, first of all, I want you to know that that is a super common feeling. I think so many people fall into that pattern where they feel really like, “yeah, this is my time. I’m going to do it this time!” And then some number of days, to be frank days, usually, to weeks later, they’re kind of like, “eh…not feeling it right now.”
It’s a really normal thing. So, let me ask you this, what is your main goal as far as fitness is concerned?
Tammi: [00:04:58] Well, I’m about 65 kilos and I usually sit around the 55-kilo mark, but I have three children. So, my body has carried three children, it’s not going to go back to that. But I’m happy to sit at the weight that I am, but I would just like to be a little bit more toned.
And honestly, losing a couple of kilos would be awesome. I suppose my ideal goal would be maybe to lose about 5 kilos and just tone up a little bit.
Kim: [00:05:29] Got it. And why is that important to you?
Tammi: [00:05:38] I guess, you know, I’m 32 now and I know how hard it is as you get older — your body can’t bounce back as well as what it could at my age. So, I’m really thinking of the long-term of wanting to be my best physical self internally and externally. I really want to make sure that I’m healthy for myself and my children. I really want to make sure that I’m putting those steps forward so that later in life, I’m not 10 kilos or 20 kilos heavier and struggling even more because I can’t move as much as what I can now or something else has happened that’s preventing me from being able to do what I can do now, if that makes sense.
I guess I really just want to get in there with that physical ability that I have now and that drive to be able to be healthier and be the best version of myself for me and for my family.
Kim: [00:06:45] Got it. And what I’m hearing in this, and maybe I’m hearing it wrong, so you can correct me if I’m wrong, that you’re concerned that if you don’t get a handle on healthy habits now that it’s not that you’re worried that you’ll stay this weight for the rest of your life, but that you will put on more weight and eventually not be able to move as well and do the things you would like to be able to do as you age.
Am I understanding that correctly?
Tammi: [00:07:07] Yes. Perfectly.
Kim: [00:07:09] Got it. Got it. Okay. Well, so that’s an important distinction. So, what kind of things do you think it takes for a person to even just maintain their weight? What kind of habits do you think that that takes?
Tammi: [00:07:23] Well, I guess the thing that I’m sort of putting in my mind, and that’s at the forefront of my mind, is eating healthier, making healthier choices. I believe you can have your little treats every now and then, but it’s more just about throughout the day if you have one bad thing then that’s your one bad thing for the day, which is sort of what I go by. And also exercise, making sure I try to exercise at least for half an hour to an hour a day, which can be quite hard with three children.
My husband works quite long hours, so it’s quite hard for me to be able to find that time to sort of get away from the kids and really concentrate on myself. So, I feel like for me the important thing that I feel like I need to do to either lose weight or maintain the weight that I am now is just to exercise at least every day and try and make healthier choices with my eating.
Kim: [00:08:22] Got it.
Well, let’s talk about each of those separately. Let’s talk about the exercise piece first. So, when you say every day, do you literally mean seven days a week is your goal?
Tammi: [00:08:31] No. That would be great, b
ut for me, I only really have time to go exercise three times a week. And then the other times during the week I’ll go for a walk with the kids or a bike ride with the kids or something.
So full on exercise like sit-ups, crunches, squats and things like that, doing HIIT workouts, that I could only manage three times a week. But every other day I try and at least be active in another way. So yeah, bike riding, swimming, walking, that sort of thing.
Kim: [00:09:03] Got it. And so, your goal is to move in some way every day and you do dedicated strength training three times per week?
Tammi: [00:09:11] Yes.
Kim: [00:09:12] Okay. That’s a great plan. And how does that fit into your life with the three times per week? Are you finding that difficult or is that something that you’ve accomplished and you feel really good about that pattern?
Tammi: [00:09:23] I feel like I can do it, but again, it comes down to that motivation of actually getting up and doing it.
I feel like in the morning I’m not as motivated, but come nighttime when it’s about to go to bed, I’m full of energy and I’m ready to do it. But then it’s like, “Oh no, I really need to calm down and go to sleep before I have to get up and do everything all over again.” So, it’s really a hit and miss.
I would say that it’s really 50/50, if I’m going to be honest. There are some weeks where I do do the strength training three times a week and then every other day go and do something active, but some weeks I don’t do anything.
Kim: [00:10:08] Got it. Okay, so there’s definitely some room for improvement there.
Based on what you’re saying is important to you, that you want to be able to move well as you age and you want to be able to have a healthier look and to be leaner that strength training is really important. And so, finding a way to make that a committed habit is going to be key.
And I’m going to tell you something, and you might be kind of surprised: motivation isn’t the problem. I know it sounds weird because everybody thinks, “that’s what I need, I need motivation.”
Motivation is great. When we have motivation, we should use it. But the fact of the matter is we just don’t always have it.
And if you think about other things that you do, like you as a homeschooling mom, there are probably some days where you don’t feel super motivated to figure out the curriculum and teach the math lesson. You don’t feel motivated to get your kids a snack or make them breakfast, right? You don’t feel motivated to brush your teeth. Nobody wakes up and is like, “I’m going to do it. Today’s the day, woo!”
We just do it because we do these things. And some of these things we don’t even think about. You don’t even probably think about brushing your teeth. You’ve just learned to do that and you do it because if you don’t do it, you’re going to have rotten teeth and you have to go to the dentist and this can cost a lot of money and it’s not going to end well, right?
If you don’t teach your kids, they’re not going to learn, they’re not going to be productive citizens, right? And it’s the same way with exercise. We work to make it a habit that we don’t have to think about and we don’t have to choose. In the beginning it takes a lot of dedicated just choosing to do it to get to the point of teeth-brushing-habit.
Does that make sense?
Tammi: [00:11:55] Yes. Yes. I know what you mean.
Kim: [00:11:57] And so there’s a lot of things we could talk about, about ways to make that a dedicated habit that you choose. ‘Cause the key is not waiting around to feel motivated to do it because likely that’s going to come and fits and spurts as you’re finding like, “Oh, I’m motivated to do it. I do it for two weeks, something gets in the way and I don’t really do it anymore.”
And so, the key is for us to figure out how can we get you started choosing that habit three times a week, every week, 52 weeks of the year?
So, let’s talk about one thing that can really help, which is: just flat out scheduling it. Figuring out the logistics of when is it most likely to get done.
So, when you think about your week, when is it most likely that you can choose to do it, that it will happen?
Tammi: [00:12:45] Definitely in the evening, probably after dinner. That’s sort of when my husband and I have this thing where he will get the kids ready for bed and put them to bed, and that’s sort of my time to tidy up the house and get ready for bed myself. And if I’m being honest, I usually choose to just lay in bed and watch Grey’s Anatomy or something, but I could definitely fit in exercising then.
Kim: [00:13:10] Got it. Okay.
Okay, so let’s work our way back then. So, the time that you would do it would be in the evening. Would it be right after dinner?
Tammi: [00:13:20] Probably around an hour or so after dinner.
Kim: [00:13:24] Okay, got it.
So, a good thing for us to help figure out for you is what is going to be your cue to, “I’m going to exercise,” and how are we going to make it as automatic as possible. So, what would happen right before you were going to exercise?
What would be going on in the house?
Tammi: [00:13:42] My husband would be getting the kids to brush their teeth and go to the toilet and put their pajamas on and, and get in bed. So, I suppose that could be my cue to go and set myself up to exercise.
Kim: [00:13:58] Okay, great. So that’s the evening routine.
He’s like, “okay, kids, we’re getting ready for bed,” you’re gonna go ahead and exercise. At that point, you need to go and get changed into your workout clothes, or would you already be dressed for that?
Tammi: [00:14:12] I would probably need to get changed.
Kim: [00:14:16] Does that feel like a lot of friction to you?
Tammi: [00:14:19] No, no, I don’t mind. I feel like it actually gives me a bit of motivation and I did go through a period where I tried to wear my exercise gear during the day and I would wear my runners around the house, my shoes around the house to have that motivation — which it did, it made me not sit down for too long and things like that. So, I think that that would give me a bit of a pick-me-up, a bit of a boost.
Kim: [00:14:52] So when would you put them on? Earlier in the day?
Tammi: [00:14:58] Yes. Yeah. Probably in the morning, really. When I get up to do all my things.
Kim: [00:15:05] So if you’re going to exercise, you will put on the clothes so you’re just ready to go when it’s time. I love that. I think that is perfect. It’s one less thing you have to do. Husband says, “kids, let’s brush teeth, let’s go,” and you can just go right to work out.
Now where do you work out?
Tammi: [00:15:24] Usually if I do it during the day, in my son’s room, because he has the most room in the house. But most of the time it’s in my bedroom.
Kim: [00:15:33] Okay. Got it. So, you don’t have to go far. It’s not like you’re getting in the car and driving to the gym. So, you’re walking right over to the bedroom.
And about how long do you work out for?
Tammi: [00:15:43] Anywhere from 20 to 45 minutes.
Kim: [00:15:48] Okay. Got it.
Then here’s what I would suggest: we attached to the end of that workout something that is pleasurable for you to do, and it can be something very small, that is the reward for you finishing your exercise.
Not based in food, we don’t want it to be like, “and now I go eat candy!” It can be something super small it can be, “and then I watch Grey’s Anatomy,” or whatever it is that you would find pleasurable so that you know, here’s the cue: husband says, “kids, let’s go,” you go into the bedroom, you do your workout routine, and when it is over, this pleasurable thing happens.
What kind of thing can you think of that would
fit the bill there that’s logical, that you could actually do, that would be rewarding to you?
Tammi: [00:16:35] Definitely just lying in bed and relaxing. For me, I love my bed and that’s sort of my reward at the end of every day.
And my husband, with this whole coronavirus, has worked out my little routine. I get all my jobs done in the house, I homeschool the kids, I clean the house, do all the mom things, and then my little reward is, “okay, now I’m done. I’m going to go hang out in bed and watch some TV.” That’s my sort of thing for the day.
So, it would definitely be that.
Kim: [00:17:07] Okay, great.
And would you put on your cozy pajamas first? What would you do?
Tammi: [00:17:13] After I exercise, I’d have a shower and then I would get in my pajamas and snuggle up in bed.
Kim: [00:17:20] Okay, perfect.
So, Tammy, how do you feel about the idea of literally putting this on your calendar? Like, selecting the days that you’re going to work out?
Which days do you think are the best days to do this?
Tammi: [00:17:31] I think for me it would probably be an every second day sort of thing. So, a Monday, Wednesday, Friday would probably be the best days for me.
Kim: [00:17:39] Okay, perfect. So why don’t you put that in your calendar? Do you use a phone calendar or a paper calendar?
Tammi: [00:17:46] I have a big calendar whiteboard in my kitchen of all the things that are happening in the house for everybody. Everybody knows to go and look at that calendar, so if I put it on there everybody will know, “mom’s exercising, leave her alone.”
Kim: [00:18:02] Perfect. So, Monday, Wednesday, and Friday, kids’ bedtime — it should say: “kid’s bedtime, Tammi workout.”
Tammi: [00:18:09] Yeah, definitely.
Kim: [00:18:11] Okay, perfect.
And then what I want you to remind yourself of in those moments where that’s what you’re going to do, is that you’re going to have to choose to do it, and you’re going to remind yourself. And you can just pick a really short thing to remind yourself saying like, “I’m doing this because I’m going to feel good later.” “I’m doing this for my health.” Whatever the thing is you think would be motivating to you, “and I’m choosing to do this,” because you’re going to have to actively choose to do it for now. Eventually it’s just going to be second nature. Does that make sense?
Tammi: [00:18:41] Yes. Definitely it does.
Kim: [00:18:43] Okay.
And what do you think you could say to yourself in that moment where there’s this little part of you that’s like, “I don’t really want to do that right now, Tammi?”
Tammi: [00:18:51] Well, I think I’d just have to be in my head and say, “just get it done.”
Kim: [00:18:59] And why? I want you to tell yourself why you’re going to get it done.
“I’m just going to get it done because…”
Tammi: [00:19:06] I want to be a better version of myself.
Kim: [00:19:09] Okay. This is it. And I want you to say it out loud to yourself, Tammi. I know it feels silly, but it’s way more powerful. When you hear that inner voice trying to convince you to go get in bed now, before you worked out on a Monday, Wednesday, or Friday, I want you to talk out loud to yourself and be like, “Tammi, you’re choosing to be a better version of yourself. You’re choosing to not get in bed yet. You’re choosing to do this work out. You’re going to get to bed really, really soon.”
Tammi: [00:19:34] Yup. Okay. Sounds good.
Kim: [00:19:36] And have this argument back with yourself in a very positive way.
Tammi: [00:19:40] Yes, I know what you mean.
Kim: [00:19:43] Okay. And here’s my challenge for you, Tammi.
Will you let me know in one month that you’ve done it for a month?
Tammi: [00:19:53] Oh, definitely. Definitely.
Kim: [00:19:57] Check it off. Give yourself a little calendar and check it off each time you do it Monday, Wednesday, and Friday, and then message me and let me know you did it.
Tammi: [00:20:05] Yeah, I will. Definitely, 100%.
Kim: [00:20:08] Amazing. I think it’s a really good goal and 30 days of doing that is going to be the foundation of you making this a habit.
Now, I’m not saying that, “Hey, after 38 days–” that whole “28 days to make a habit” isn’t necessarily a true thing. It can take longer, but it’s a good foundation.
Tammi: [00:20:27] No, I agree.
Kim: [00:20:28] So let’s talk about the food part.
Tell me about your struggle with eating. What goes on with that? What’s your biggest problem with eating?
Tammi: [00:20:38] I would probably say that my biggest problem is that I go for what’s easy. And I’m sure I lot of people to do, and this is where they sort of fall into that trap, if it takes a lot of effort for me to be able to get everything out of it– that sounds so lazy.
Kim: [00:20:57] We tell ourselves crazy stories, don’t we?
Tammi: [00:21:07] You played tricks on yourself, really. I’ll go to the biscuit tin rather than get all of the salad stuff out of the fridge to make a salad wrap. So, I find that during the day, if it’s not premade and it’s ready for me to eat, then I don’t go and get it. I don’t eat it because I don’t have time.
My kids are very independent, so they like to make their own. And they’re quite picky eaters, so they like to make their own lunches. So, I can’t even say, “Oh, well, when I make them healthy lunches, I will make my own,” because they do that themselves.
Kim: [00:21:47] Well, that’s fantastic.
Tammi: [00:21:48] Yeah, it’s really good. So good.
But for me, I go for what’s easier. There’s a muesli bar and I’ll have that or there’s some popcorn. It takes two and a half minutes in the microwave to have that. Or there’s some chocolate biscuits and the biscuit tins.
I don’t go for the harder things, which really aren’t that hard, but I guess it really is just that laziness of not getting it out and just doing it and making it.
Kim: [00:22:20] And what do you find then happens? Let’s say you have the muesli bar, then what happens?
Tammi: [00:22:25] I’m still hungry.
Kim: [00:22:27] And then you’re eating next thing, right?
Tammi: [00:22:30] Yeah.
But I do find that during the day– for breakfast, I have a smoothie every day with mango, banana, and spinach in it, and some low-fat milk. And that gets me until about one o’clock. I’m not hungry until about one o’clock, but then after I eat at one o’clock, I am starving for the rest of the day.
So, I would have a salad wrap, but then all I want to do is eat, right up until dinner. And then I have my dinner, and I also suffer from endometriosis and IBS, so I’m not too sure if this has anything to do with that, but I am so bloated that I look at least four to five months pregnant overnight when I have dinner. So, I’m really sort of struggling with that as well.
I don’t know if it’s my portion sizes at dinner or if it’s just because I’m eating so much. It’s like lunch triggers off that hunger in me and I’m just picking and snacking for the rest of the day up until dinner.
So that’s basically what I eat during the day. And even if I don’t go the healthier option of having a wrap or a salad, or even just a toasted sandwich, I’m snacking all day, but I do the same thing. It’s like I come to one o’clock and I just start pigging out on anything that’s around whether it’s healthy or unhealthy.
So, I’m not sure what that’s about.
Kim: [00:23:56] Well, let me ask you this. When you have your breakfast smoothie, what time is that?
Tammi: [00:23:59] I
t’s probably about eight o’clock. Between eight and nine o’clock in the morning.
Kim: [00:24:04] Okay. Well, you know, one o’clock is five hours later, so your body is telling you it’s time to eat.
So that’s a very good amount of time actually to go without having eaten. So, then you make a wrap and what’s typically in your wrap or salad? What are we talking? Tell me what that’s like.
Tammi: [00:24:22] Spinach, carrot, alfalfa, cucumber, capsicum–
Kim: [00:24:29] Wait, what is that last one? Capsicum.
Tammi: [00:24:31] I think you call them peppers, red peppers? We call them capsicum in Australia. Yeah. Um, I love beetroot, as an Australian I feel like you can’t have a salad without beetroot.
Kim: [00:24:52] I’m not even sure what that is.
Are they really roots of beets?
Tammi: [00:24:59] It’s purple and I wouldn’t even know what they’re called in America.
Kim: [00:25:04] You know what? I’m going to Google it right now.
Tammi: [00:25:08] It’s delicious.
Salt and pepper, I’m not really a big meat eater, but I do have ham in there occasionally. That’s pretty much it.
Kim: [00:25:21] All right. The beet root is– oh, it’s a portion of the beet plant. Okay. It really is a part of the beet.
Okay, so it sounds like a lot of vegetables. And is the wrap actually like a wrap or are you using lettuce wraps?
Tammi: [00:25:37] No, it’s an actual wrap, so a Pita bread, but I have switched over to mountain bread because I have seen that that’s got fewer calories and it’s a bit lighter than just a bread wrap.
Got it.
Kim: [00:25:53] The main reason I think you’re still hungry is because you’re eating really low calorie and you’re eating mostly vegetables. So, in order to not feel so hungry the idea is to actually eat enough food to fill yourself up. So, all of those vegetables, that’s fantastic, but two things you can add to actually keep yourself feeling full for longer — and I know in your mind you might already be feeling push back as I’m about to say this — is some fat and some protein. And that is going to up the calories, but overall, you will likely find that you end up eating less calories throughout the day, picking on the biscuits and the muesli bars and the little bites and pieces of this and that if you actually sit down and have a satisfying, satiating meal.
Does that make sense?
Tammi: [00:26:43] Yes. It does.
Kim: [00:26:44] And so now you said you don’t love a lot of meat.
Tammi: [00:26:48] No, no, it’s more of a texture thing for me. I don’t really like the texture of meat.
Kim: [00:26:54] So there are other forms of protein besides meat. You could look into plant-based proteins, and these are higher in calorie, things like lentils and beans. Even just getting yourself a plant-based protein powder could help.
Do you like fish?
Tammi: [00:27:14] No, no, I don’t. I like fishing, but I don’t eat it. My husband and my children do, but I don’t like it.
Kim: [00:27:23] So what do you typically eat for protein sources? When you’re going to eat protein, what is your go-to?
Tammi: [00:27:29] I don’t really know. I just really eat a lot of leafy vegetables. I eat a lot of broccoli, a lot of cauliflower. I’m not even sure if they’re protein rich. I’m not really sure.
Kim: [00:27:45] Well vegetables are super healthy for you, but they are not a good source of protein. My guess is you are quite low on protein based on what you’ve just described to me. And that’s actually not going to suit you very well for the idea of building muscle, being healthy for the long-term. Protein is essential for that.
And so, let’s see if we can brainstorm some proteins that you might like. Getting a good source of protein powder sounds like it might be a good idea for you and either including that in your morning shake or in your morning shake and at lunch, in some form.
Do you like eggs?
Tammi: [00:28:26] Yes, but I only sort of like them poached, though. That’s the only way that I can stomach them.
Kim: [00:28:33] Okay. And do you actually enjoy them when you poach them?
Tammi: [00:28:37] Yes, but not by themselves. If I have poached eggs, I like eggs Benedict, a bit of spinach and bacon. That’s my favorite way to have them.
Kim: [00:28:50] Does that seem like it might be too much work for a regular lunchtime meal?
Tammi: [00:28:55] No, no, I’d be happy to do that. So that is something that I should be eating every day if I can?
Kim: [00:29:04] You should definitely be getting more protein every day. You don’t have to have eggs; I’m just trying to brainstorm here with you what other things you could have.
So, I think putting that into your rotation would be a really good thing. And the eggs are going to have some fat in there too, with the yolks to help you stay full. So that’s a good one.
Okay. So, let’s think. You don’t do any kind of chicken? No kind of fowl at all?
Tammi: [00:29:28] No. no, not really.
Kim: [00:29:31] Do you like lentils?
Tammi: [00:29:32] Yes.
Kim: [00:29:33] Okay. Doing some kind of lentils and rice, lentils in a lentil soup, how would that be?
Tammi: [00:29:41] Yeah. Delicious. Yeah.
Kim: [00:29:42] Amazing. Put that in your rotation. And you can have that with this big salad.
Do you like dairy? Things like cottage cheese, yogurt?
Tammi: [00:29:55] Well, I do like them, but I’m lactose intolerant, so I can have them in very small portions, but I find that I get quite mucusy and feel quite sick for the rest of the day.
Kim: [00:30:12] Ok, well we don’t want that.
Tammi: [00:30:13] But I can in small amounts. So, if I have a bowl of fruit and I put a dollop of yogurt on there, I’m fine with that.
Kim: [00:30:20] Got it.
In Australia, do they have non-dairy yogurt?
Tammi: [00:30:26] Yes. Yeah, they have lactose-free yogurt.
Kim: [00:30:29] Okay. Have you tried those?
Tammi: [00:30:31] No, I haven’t.
Kim: [00:30:33] Okay. So maybe checking into that and seeing about nondairy, so it doesn’t make you sick, high protein, so Greek yogurt and seeing what you can come up with there and seeing if you enjoy the taste and texture of that.
It could be a really good way to go. You could have that on the side of your wrap, just on the side. You could have it with some fruit and that could be a good way to go. And I wouldn’t get the 0%, fat-free, get some with a little bit of fat in there at least to help you stay full.
The things that can really help you stay full: protein, fat, and volume.
You’ve got the volume with the vegetables, but that doesn’t have a lot of staying power. And the protein and the fat can be what really helps that fullness to stay with you.
Tammi: [00:31:22] Okay. I do have some protein powder here and I was talking to my husband about whether or not I added into my smoothies and he seemed to think that protein is something good to have after you exercise because it helps rebuild the muscle again.
I don’t know if that’s correct or not, so I thought, “Oh, okay, I’m not exercising as much as what I would like,” so I didn’t want to add the protein powder into my smoothies thinking that then that’s going to make me put more weight on.
Kim: [00:31:52] No, it will definitely not. It will definitely not.
He’s right in that after workout is a great time to get some protein and it does help rebuild your muscle. You do want to have some if you can.
Now you’re working out late at
night, you’ll have just had your dinner not that far ahead of time, so you’re totally fine with your spacing there. The timing of the protein is not nearly as important as just getting it in and it will not make you gain weight if you eat protein at the wrong time.
We want you to have the right amount of calories, we want you to have the right amount of protein. When you eat those calories and protein throughout the day isn’t important.
The ideal would be for you to have somewhere — and I work in pounds, so I’m going to have to switch this. Tell me again how much you said you weigh right now.
Tammi: [00:32:45] I’m about 65 kilograms.
Kim: [00:32:48] Okay, so that’s 143 pounds. So, we’re talking somewhere between 110– I’m going to even just stick with the baseline. Let’s just go with: you should be starting to aim to get even a hundred grams of protein in per day.
I’m guessing you’ve never tracked how much protein you have.
Tammi: [00:33:25] No, never. I’ve only ever tracked calories.
Kim: [00:33:29] Got it.
It would be a good experiment for you to see where you’re at right now. My guess is you’re quite low. My guess is you’re somewhere, gosh, maybe even 50, maybe even lower.
How would you feel about spending some time, maybe a week, tracking and seeing how much protein you get before you change anything?
Tammi: [00:33:49] Yeah, that’s fine. I’d be happy to do that. It’d be interesting to see how little I know about the protein. I know that I have issues with iron because I don’t eat meat, but it’d be interesting to say with the protein, it’s not something that I’ve ever really thought about before, to be honest.
Kim: [00:34:10] It’s really important if you are going to go into a calorie deficit — which we haven’t even talked about that part yet — but if you do to lose weight, the weight you lose, you want it to be fat. You don’t want it to be muscle. We want you to keep your muscle, right? And to do that you need to have enough protein coming in through your diet.
It’s hugely important to build muscle so that you can move well, so that you can be stronger, so that you can look toned, you’re going to need protein.
So, let’s have you start there. Why don’t you spend a week tracking, see how much protein you’re getting, and then let’s see how big of a jump it would be for you to get all the way up to 100 and ideally we’ll have you go even a little bit higher eventually, but let’s just have you do that for a week and then message me back and we’ll kind of see where you’re at with that. And then you can take some of the ideas we’ve had here tonight to add into your diet and see how you can get that protein up. And it’s going to help you not only build the muscle, it’s going to help you with this problem that you have of just feeling so ravenously hungry throughout the day and ending up picking on all the things.
Tammi: [00:35:19] Yes. Yeah, that makes sense. Definitely. Sounds great.
Kim: [00:35:24] Alright, well we’ve got two big jobs for you there then. You’re going to start checking the protein and then you’re going to start with your Monday, Wednesday, Friday workouts. You’re going to do your reward after of watching the TV in your cozy bed, and you’re going to let me know how all this goes.
Tammi: [00:35:43] I will. I will. Definitely. Thank you so much. It’s definitely been a big eyeopener.
Kim: [00:35:49] I’m so glad. It was fantastic talking to you, Tammi. Thanks so much for reaching out and we’ll stay in touch and we’ll follow up about all this.
Tammi: [00:35:57] Sounds great. Thank you so much.
Kim: [00:35:59] All right. Talk soon.
Tammi: [00:36:05] Thanks!
Kim: [00:36:06] Thanks so much for being here and listening in to Fitness Simplified podcast today. I hope you found it educational, motivational, inspirational, all the kinds of -ational.
If you enjoyed it, if you found value in it, it would mean so much to me if you would go ahead and leave a rating and review on whatever platform you are listening to this on. It really does help to get this podcast to other people. Thanks so much.
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