Fitness trainer Jenna Wolfe shares her best tips on how to make healthy eating and weight loss a reality.
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00:00 You find time to exercise.
00:01 I'll be clear about this.
00:02 You got two young children.
00:03 I do.
00:03 Works, obviously, full-time job.
00:05 Explain to folks how you make time
00:06 without being Superwoman.
00:08 So I had to figure this out by trial and error.
00:10 I had to learn how to reprioritize everything I did.
00:12 What do we do?
00:13 We go throughout the course of our day.
00:14 At the end of the day, we said,
00:15 "Oh, I just didn't get a chance to work out,
00:17 "and I was so busy, I didn't get a chance to eat well."
00:19 You have time to brush your teeth.
00:20 You make time to pick up your kids from school.
00:22 You have time to go to the grocery store.
00:24 You have time to finish that project at work.
00:26 So make time for the most important thing in the world,
00:28 and that's you.
00:28 If you don't work, no one around you works.
00:30 So take three days a week,
00:32 and make working out and eating well
00:34 the first thing on your to-do list
00:35 over the course of the day.
00:36 That's how you reprioritize.
00:38 All right, so I'm gonna take your motivational approach.
00:40 Yeah.
00:41 We're gonna apply it to some survey questions.
00:42 Remember we had that,
00:42 the American Great Weight Campaign poll,
00:45 where we asked 1,000 people what they think,
00:46 that big poll that's become so popular now?
00:49 72% of you said that you dread a diet.
00:53 When people face dread, they don't wanna do it.
00:57 So it's not just about motivation to make time.
00:58 It's about motivation to get past the dread.
01:00 How do you do that?
01:01 We all know this.
01:02 This is not something everyone in the audience knows
01:04 that it's about self-control.
01:05 You have to train your body.
01:07 The same way you'll train a baby to sleep through the night
01:09 in the first couple nights.
01:10 They wake up, they don't like it.
01:11 But then you get them on a schedule,
01:13 and they eventually learn how to do it.
01:14 Your body's the same way.
01:16 Train your body how to eat, when to eat,
01:18 and eventually it'll become second nature.
01:21 We don't wanna deprive ourselves of anything,
01:23 but get yourself on a really good, strict schedule,
01:25 and your body will respond to that.
01:27 Right, the other thing we talk about in the diet a lot
01:29 is this water lemon mix.
01:31 Remember, you all remember that thing?
01:32 People love it.
01:33 It's a very old remedy.
01:34 It's used by the Ayurvedic traditions quite a bit
01:36 in India, et cetera.
01:37 You've got a better idea.
01:38 So we've got the lemon idea here,
01:40 which I happen to like a lot.
01:41 So it's the first thing I do in the morning.
01:43 This is before coffee, before anything else, lemon water.
01:46 What do you do when you first get up?
01:47 Same thing.
01:48 First thing, before you do anything,
01:49 before you get out of bed, whatever,
01:51 you sit up and you drink 20 sips of water.
01:53 Don't count ounces, don't count cups or glasses.
01:56 Swallow 20 times.
01:57 It's about eight and a half ounces of water.
01:59 Wakes you up, gets your body going,
02:01 lets your body know that we have a full day
02:03 of activities going.
02:04 20 sips of water, that's all you have to count,
02:06 and I find that's an easy way for me
02:07 to get water in my system.
02:08 Why count sips rather than just putting a big glass
02:10 and chugging it down?
02:11 No, no, no, people like to count.
02:12 They like to know when they're done, right?
02:13 You're done at 20.
02:15 I like to know, oh, I'm at 17, I have three more.
02:17 Otherwise, guess what?
02:18 I'd probably be done at 17 and leave a little bit
02:20 of water left in my glass.
02:21 Bam!
02:22 (laughs)
02:23 Sorry, that was a little intense, but that's all right.
02:25 So, let's go back to the poll for a second.
02:26 75% of you say you have control over your weight,
02:31 but you don't know what diet will get you there.
02:35 I wanna talk about this for a second 'cause it's important.
02:37 The implication also is if you're not losing weight
02:39 and you control your destiny, it's your fault,
02:41 which I also wanna address today.
02:43 What do you think about that survey question?
02:44 It's true.
02:46 We have control over it.
02:47 It's on us.
02:48 We could choose to have one cookie or three cookies.
02:50 We could choose to have three slices of pizza
02:53 or one slice of pizza.
02:54 You have to understand what self-control is
02:56 because without it, we're just off the rail.
02:58 So, 100% the onus is on you to be able
03:01 to make those choices.
03:01 We know it's on us, but you have to be able to do it.
03:04 You have to have the willpower and the self-control.
03:06 It's the most important thing.
03:08 We go through life with one body.
03:09 This is all we get.
03:11 You don't take care of this now, you will pay for it later.
03:14 If you think about that in those conditions,
03:16 in those terms, I promise you, you'll make better choices.
03:19 I find a lot of folks work really hard at their dieting,
03:22 but they don't work smart at their dieting.
03:24 That's a big point, I think, for a lot of us to understand.
03:26 There's some big mistakes we make
03:27 thinking about the process.
03:28 It happens all the time.
03:30 Look, one of the things I talk about a lot is your core.
03:32 Your core is so important, and it's not just working abs.
03:35 It's this whole area, front and back,
03:36 and you can work your core all day long
03:39 without having to go to the gym.
03:40 For example, say I were to kick you in the stomach.
03:43 Okay, so I'm gonna kick you in the stomach.
03:44 So if I were to, okay, well, a little lower
03:46 than I wanted to, but if I were to kick you,
03:48 you would, and I'm sorry about that.
03:49 I was like this, you know.
03:51 You would brace yourself, right?
03:52 You would engage your core completely.
03:54 I want you to do that all day long.
03:55 Work your core from the inside out.
03:57 It's something small that you can do all day
03:59 without having to get to a gym.
04:00 So you really are working this midsection,
04:02 and you will tone it up, and I do this,
04:05 it's second nature to me at this point.
04:05 - So you're not sucking, everyone can do this with us.
04:07 You're not sucking it in.
04:08 You're saying just be firm. - Not sucking it in.
04:08 You're just being firm with it.
04:10 So like, again, if I were-- - Punch the person next to you,
04:12 please, in the stomach. - Let's go ahead and do that.
04:13 Just whack the person next to you.
04:15 You know how you brace?
04:15 That's engaging your core.
04:17 If you can keep that going all day long,
04:19 I promise you it'll become second nature to you.
04:21 - Come over here.
04:22 There's also an important post-workout trick you have,
04:24 which is to have the right kinds of snacks.
04:26 - Very important.
04:27 - So this is a cucumber sandwich.
04:29 What is this for?
04:30 - Yeah, so I love after a good workout
04:32 to get protein back in your diet.
04:33 You've just worked out, you're sweaty,
04:34 you need to replenish, you need to refuel,
04:36 the right kind of food.
04:37 A little bit of complex carbohydrates and some protein.
04:39 Hummus on pita with some vegetables, cucumbers, and tomatoes.
04:43 Great way to get something in.
04:44 Small, small little meals and snacks.
04:46 - So you don't mind a little bit of carbs?
04:47 - Nope, I don't mind some good complex carbohydrates.
04:50 Whole wheat, whole grain, I'm fine with that.
04:52 - What's this for?
04:53 - So again, you want some protein.
04:55 Some yogurt, some oatmeal, maybe some chicken sausage.
04:58 I love to sprinkle slivered almonds so it's less fat,
05:00 but you are still getting the protein into your diet.
05:02 It's a great little post-snack.
05:04 And then sweet potatoes, great complex carbohydrates.
05:07 Well, let's sexy it up a little bit.
05:08 Let's add some protein.
05:09 This doesn't look very sexy,
05:12 but I promise you when it goes in your system,
05:14 your organs are gonna be like,
05:14 "Thank you, that was the sexiest post-snack."
05:16 - Thank you for watching.
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