Latest / SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions / 3 tips to lose weight during summer chaos

Transcript

3 tips to lose weight during summer chaos · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

0:00
Music.
0:39
For many of us, summer can bring chaotic schedules and lack of routine,
0:46
not to mention cookouts, fun vacations, and if we aren't careful,
0:50
we can find ourselves up some pounds by the time August rolls around.
0:54
So how do you lose weight when the weeks never look the same?
1:00
Well, we're going to talk about that on this episode, so let's dive in.
1:05
Okay, y'all, for some of us, like, school is out and that means everything changes, right?
1:15
Even before I had kids, this was the case for me.
1:18
I worked a job where we were primarily on during the school year,
1:22
which meant summer was when everybody took their vacations and we were just
1:27
a little more relaxed around the office.
1:29
And we did a lot of like outreach type things during the summer.
1:33
And so it was crazy, you know, even then.
1:37
And so I have been living this life even well before I had kids.
1:39
And then now that I have kids, do I ever understand the way that summer can
1:44
just kind of change things, right?
1:47
Gosh, and I have so many clients with little boys and like baseball,
1:51
Lord have mercy, is just taking over their lives, you know?
1:54
And so even like our kids activities can throw us in the summer, right?
1:59
And so I want you to know that like I'm coming, coming to you live from day
2:06
two of my kids' summer break.
2:09
So I'm recording this on the second day of my kids being out for the summer. And I'm,
2:16
I'll just tell y'all. So Jess and I around, gosh, it was probably around January
2:22
that we started this conversation where I was like, what are we going to do
2:24
with the kids for the summer? What are we going to do with the kids for the summer?
2:27
Because Jess works from home when he's not working out of town.
2:31
And then of course I work from home. And so last summer we had him in a day camp a few days.
2:36
It was just a few mornings during the week and in the month of June.
2:40
And it was great, but Sarah Mason's got a little bit too old for that, I feel like.
2:44
And then we hired babysitters and we had babysitters here. And we have the most
2:48
wonderful babysitters, y'all.
2:49
But, oh my gosh, the price of a babysitter is just like,
2:55
it is, we could take a very, very extravagant vacation with the cost of what
3:05
we were paying these babysitters per day, multiple days a week, you know?
3:09
And so my girls are nine and five. And I've told several friends about this.
3:14
And I'm like, okay, if they were boys, we'd be having this different conversation.
3:16
Because I know boys at that age are a little different than little girls at that age.
3:20
But my nine-year-old also thinks she's like a teenager, right?
3:23
She's very responsible and likes order, likes structure.
3:27
And so, too, it has a lot to do with their personalities. But I'm like,
3:30
okay, I really think, Jess and I both, we thought, okay, they can do this.
3:35
They can be at home with us this summer. like with us working without a babysitter.
3:42
And so we have, we are trying it. Now, again, I say it's the second day.
3:47
It's the second day of summer, y'all.
3:49
You may hear me on a podcast in July talking about the babysitter downstairs.
3:52
Like, I don't know yet. You know, I don't know how it's going to turn out. But.
3:56
Right now, we are trying it. And so we have got some schedules in place for them.
4:00
We are really trying to like, you know, keep them entertained while we work
4:04
and just trying to manipulate our schedules the best we can to support that.
4:08
And that requires some organization on all of our parts.
4:11
But I say all that to say because I literally started planning for this in January, February.
4:18
Okay, like I have been double timing some work things that I knew would have
4:23
to get done so that I could go ahead and get them done before summer.
4:27
I've really been working on a structure and a schedule for the kids and for
4:30
myself, all the things, right, to prepare for the summer.
4:34
And so I know as much as anybody how much the summer can throw us,
4:40
throw us off of our schedules, throw us off of our routines,
4:44
cause a little bit of overwhelm, just because not only that, right?
4:48
Like we, we will be traveling some this summer, right? We have fun weekends.
4:54
Gosh, in my family, the weekends mean we're going to my parents' house to go
4:58
swimming, you know, as many times as possible.
5:01
And, and, and, and, you know, birthday parties, so many birthday parties in
5:05
the summer, so many fun activities with friends. And I will say we, we really are.
5:09
The Shelbys are traveling a lot this summer, whether it be going to work with daddy.
5:14
Some places are just like you know little trips
5:18
here and there to just break up the
5:20
monotony of us all for being home all the time and so I tell you all this to
5:27
let you know as we approach this you know starting these tips for this episode
5:31
like I get it you know like right now we're getting ready to go out of town
5:36
Jess and I are going to the beach with some friends for a couple days,
5:41
and I'm not going to the grocery store. I'm not going to buy a whole refrigerator
5:44
full of groceries for the week because we are leaving and we will waste it, right?
5:48
And so we're eating out of the freezer and we're just kind of doing the best
5:51
we can. And so that's the rhythm for a lot of us in the summer. It's like,
5:54
We get on our schedule and we eat right and we get on our exercise routine or whatever for a week.
6:00
And then, well, then here comes another week where things are changing.
6:04
You know, we've got a family reunion and they send us home with a bunch of leftovers
6:07
or, you know, we're going out of town or, you know, just whatever. Right.
6:11
And so just hear that from me that I am with you.
6:15
And I want you to know right now that like you need to accept if you're like me, right?
6:19
If summer is crazy, if, you know, the day summer starts, your life is uprooted
6:25
as far as your schedule changes from the time you wake up to the time you go
6:28
to sleep, everything's different. Like, when am I going to work out?
6:31
Now I'm cooking lunch for four people instead of for myself.
6:35
Now, you know, I'm running people here and there and everywhere instead of having
6:39
my quiet time or like whatever it is that's changing or everything that's changing
6:43
for you. I get it. I'm with you.
6:45
And so just accepting now that it may not be perfect every day.
6:51
And also, you may have to trial and error some of this, right?
6:56
Like it may not, once you make up your mind how you're going to head into the
6:59
summer, that may not be the same routine that you have at the end of the summer,
7:04
which is exactly why I sat in here and said, y'all, we may have a babysitter
7:07
by the end of the summer, right?
7:08
And so I think it's just really important to have that grace for ourselves,
7:12
even on the front end, right?
7:14
But with all that being said, you can 100% lose weight during the summer,
7:19
even with a crazy chaotic schedule, okay? If I can do it, baby, you can do it, okay?
7:23
And so today, I really just want to talk about that, right?
7:27
Like how even if the days don't look the same, the weeks don't look the same,
7:30
your sanity doesn't look the same, right?
7:34
You still can see progress. You just have to lean into the acceptance of that
7:39
instead of saying like, oh, summer's too crazy. I'll just start in the fall.
7:45
You know what I mean? I'll worry about my weight in the fall because oftentimes
7:48
we use that as an excuse to overconsume or, you know,
7:52
to self-sabotage when in reality, if we had just done our best without putting
7:58
too much pressure on ourselves in the summer, we could have seen ourselves at the end of the summer,
8:02
if not down some pounds, at least not have gaining some pounds,
8:06
right? And that's a whole win.
8:07
So I'm going to give you guys three ways that I think you can focus in and still
8:14
lose weight this summer, okay?
8:15
And so the first way is to create a plan that works with your current season.
8:20
We talk about this all the time at Perfect Fit and just inside our community and everything.
8:26
Like, it's a season, y'all, and seasons change.
8:30
What worked for you for a weight loss schedule or plan or whatever when you were 21 is
8:38
is not going to look the same when you are 35 and have, you know,
8:43
three kids, a full-time job, a husband traveling, all the things, right?
8:47
Like you have to step into your season and then make decisions from there,
8:54
which also means you can't make decisions based on what your friends are doing,
8:57
what the internet is telling you.
9:00
Like this is how we overwhelm ourselves and give up Because we're trying to
9:04
meet someone else's expectation of themselves, right?
9:08
Instead of setting expectations for ourselves.
9:11
So two, though, that does require some awareness.
9:15
It requires some acknowledgement, right? And we talk about that here often.
9:18
Like we can't just walk into our week crossing our fingers and our toes and
9:23
hoping we choose the salad instead of the French fries at Chick-fil-A.
9:26
It's going to let you down every time, y'all. You're going to get to Chick-fil-A
9:30
with these kids screaming, hollering, been fighting all day.
9:33
Everybody's hangry and you're going to pick the French fries,
9:36
right? You cannot just hope for the best and expect to lose weight. Okay.
9:40
So you have to have some sort of plan again, that works with your season and meets you where you are.
9:48
Okay. So what does this mean? This means action steps that are realistic and
9:53
action steps that are reconsidered weekly based on the week's events, okay?
10:00
This is why in our program, we do Sundays are assessed and reset every week
10:04
because I know your weeks look different just like mine.
10:07
Y'all, and I have enough clients, Lord have mercy, to know that like catered
10:11
luncheons can rock your world for weight loss.
10:14
You know what I mean? And so instead of saying like, well, I know I'm gonna
10:18
get catered lunch all week this week, I guess I'll just, you know, suck it up.
10:22
No, like how are you gonna approach the catered lunches all week?
10:25
You know what I mean? And so just any kind of change in your day,
10:29
whether it's big or small, whether it's multiple baseball games after work,
10:33
whether it's you are going out of town, even if it's for just a few days.
10:37
Whether it's your parents have your children this week and you and your husband
10:42
get extra time and extra date nights and extra whatever, like all these things
10:46
change, especially during the summer, week by week.
10:50
And so that's why we do our best to assess and reset every Sunday.
10:55
It takes five minutes, literally, to look at your calendar and say,
10:57
okay, this is what my week's going to look like.
10:59
This is what, you know, what I got going on. This is kind of where I am emotionally
11:02
because, hello, period week also matters. Like, the hormones also matter.
11:07
We would be dumb to think, I'm going to start my period this week,
11:10
but I'm going to eat all the salads and I'm going to make sure I have fresh
11:12
veggies at every meal because that's a dang lie.
11:15
We going to be eating the fried chicken and picking up a McFlurry on the way home, right?
11:20
Like, so it's, again, it's about not mentally like trying to convince ourselves
11:26
we're going to do the best and hoping we do. It's about being honest with ourselves
11:31
and saying, I have had, you know...
11:35
300 periods or whatever it is at this point in my life.
11:39
And I know that all 300 of my period weeks, I have gotten ice cream at some point.
11:44
So I'm gonna go ahead and acknowledge that that's going to happen this week.
11:46
And I'm also going to acknowledge that may affect my weight loss,
11:49
but it frees you up from the guilt that you might would feel,
11:52
even though you know, you're going to get the ice cream.
11:56
You've told yourself you're going to try not to, and then you do it anyway.
11:59
You see that brings the guilt. But if on the front end, you say,
12:01
I know I'm going to do this.
12:02
So I'm gonna go ahead and accept it and I
12:05
am going to you know do my best in every other area
12:08
that I you know that I can that it frees you up from the guilt to
12:11
allow you to continue to want to work your plan work your action steps okay
12:16
and so again they have to be realistic owning up to the period week McFlurries
12:22
or whatever whatever I don't think I'd pick a McFlurry I think I'd pick like
12:26
dairy cleaner we have a custard shop here that I love so much I love their their food or their custard.
12:31
But then also, again, reconsidering it weekly, right?
12:34
Because last week is not going to look like this week, right?
12:37
And so again, because the week after your period, y'all, we're so motivated.
12:41
We are so ready to rock it. Like that's our best week, you know?
12:44
So you may actually eat all the vegetables that week and avoid the ice cream, right?
12:48
And so just reassessing, right? And then also being with this,
12:53
being specific and measured.
12:55
So not just saying, I'm going to try to exercise this week. That's going to
12:59
be one of my action steps. My clients will tell you, they'll put their, their assess and reset.
13:03
And they're like, get more exercise, drink my water, track my food.
13:06
And I'll come behind them. And I'll be like, how many times we're going to exercise?
13:09
What are we going to do? How many minutes we're going to exercise for?
13:12
Okay. How many ounces of water are you going to get? How are you going to get them in?
13:15
How are you going to get those extra ounces of water? And you're going to get
13:17
up, you're going to have it before your coffee.
13:19
You're going to have some with your, when you brush your teeth both,
13:21
you know, in the morning and the afternoon like or in the evening like how are
13:25
these things going to happen and how much.
13:28
Of it are you going to do? It has to be measured for you to be able to say,
13:33
yes, I did it or no, I didn't, right?
13:35
I'm going to try to exercise is going to get you to Friday and you're going
13:40
to say like, you know, when you said it on Monday or when you said it on Sunday,
13:43
you're thinking, I'm going to walk three times this week and I'm going to do whatever.
13:46
But if you're like, I am going to try to exercise, well, by Friday,
13:50
you could pick up some free weights, curl it 10 times and say,
13:53
well, I tried to exercise this week.
13:55
You see how the posture is different, right? And so if you are going to set
14:00
an action step, and we are going to consider it realistic and something you
14:04
really want to do, you have to be able to match it up with how,
14:08
when, how long, like, and that requires you looking at your schedule saying.
14:13
Okay, well, I can't do it Tuesday, because I've got baseball till 8pm after
14:17
work, you know, so it's gonna have to be Monday, and it's gonna have to be Wednesday,
14:21
you see, like, and then Monday and Wednesday come along. You should have penciled it in on your calendar.
14:26
Set yourself a reminder, like whatever you need to do to get it done.
14:31
A lot of times y'all will be out there like feeling down on yourselves because
14:35
you didn't do the things you said you were going to do.
14:37
But what effort did you put in other than just saying, I'm going to try to exercise.
14:41
I'm going to try to eat right. Like what effort did you put in to ensure that you were going to do it?
14:48
Because again, Wednesday when, you know, the daycare is done called because
14:54
your kid was acting up and your boss has been a butthole all day and your coworker
14:59
didn't do what she said she was going to do. And now that set y'all all behind.
15:02
And then you got to get off work and you got to go, you know, do whatever after work.
15:06
Like you are not going to be thinking about the exercise goal that you set.
15:12
You are not going to be thinking about the fact that you said,
15:15
I'm going to try to eat right this week.
15:17
You know what I mean? Like it has to be more clear and more specific to ensure
15:21
that you get it done, right?
15:22
Like just like if you have a meeting, you're not going to say,
15:26
oh, I'm going to try to make that meeting with my boss.
15:28
No, baby, you're going to be there and you're going to be there five minutes early, you know?
15:31
And so it's just a matter of making sure that these action steps that you say out of your mouth.
15:38
Actually things that you respect enough to do. And if they aren't, don't put it down.
15:45
Do not claim it. If it is not important enough to you to get your exercise in
15:50
this week, and like as important as it is to get to that meeting with your boss, then don't put it down.
15:55
Because again, we train ourselves.
15:58
That's how we set ourselves up for failure. We say, oh, I'm gonna try to eat
16:01
right this week knowing good and dang well. We're not.
16:04
And then when we don't, at the end of the week we prove to ourselves.
16:08
We say, oh, this is why I can't lose weight because I can't ever get it together.
16:11
I can't ever eat right this week.
16:13
No, baby, you knew on the front end you were going to choose the fried chicken over the salad.
16:18
Like you knew that, right? Because you were never fully in with both feet in the first place.
16:23
And again, that's not a problem. Like that's not a shame thing.
16:27
But the problem is, is on the front end, when you said you were going to do
16:30
it, knowing you weren't gonna, you know, so say something that you know,
16:35
you will actually work towards.
16:36
And even if that's like, getting to sleep 30 minutes earlier, right?
16:41
Putting your phone away, you know, it doesn't have to look exactly like,
16:46
you know, get skinnier, you know, right now kind of thing.
16:49
But something that is helping you progress towards a healthier lifestyle so
16:53
that maybe next week, because you went to sleep 30 minutes earlier every day
16:57
this week, maybe next week,
16:59
right, you're feeling more rested and you may have more motivation to put down
17:03
the donut and pick up, you know, the scrambled eggs instead, right?
17:07
Because again, it's a layered cake. It's a process.
17:11
Oh, okay. I got to take a breath, y'all. I got a little too hot on that one.
17:14
Anyway, so that leads me to my next one, right? Which is choose what makes you feel good.
17:21
OK, again, and that goes back to not looking at what everybody else is saying
17:25
or doing or, you know, recommending.
17:28
Right. It's you choose what makes you feel good, which you know you would stick
17:32
to because you feel better when you do it. Right. That's the best motivation.
17:38
Sure. A number on the scale is such a good motivator. Right.
17:41
But sometimes it can let us down.
17:43
But what what won't let us down is how good we feel after we go for a walk or
17:48
how much better we feel after we drink enough of our water.
17:51
Right or how much more clarity we have when we
17:54
put the phone down and just like sit without any
17:57
distraction right and so don't pick
18:00
like the most militant or miserable sounding weight loss
18:03
areas to focus on especially during the summer when it's chaos and crazy half
18:08
the time right because it won't last you're going to find every excuse to avoid
18:12
it right so thinking about those healthy habits that make you feel good and
18:17
make you feel motivated to want to continue it,
18:22
you know, instead of feeling like, oh, I got to do this so I can lose weight.
18:26
It's more like I got to do this because I know it sets my day up so much better, right?
18:31
And again, when we have a better day, we just make better decisions all the way around, right?
18:36
And so for me, personally, this is my quiet time in the morning.
18:41
Like if I don't get it, y'all, everything just feels out of whack, you know?
18:46
And yes, it's definitely from like Christian religion, talking with Jesus thing.
18:51
But also like some mornings I literally just kind of like sit there, you know?
18:57
Because it's like the most quiet I will get all day.
19:02
It's the only time I'll have like my own thoughts and that's it without somebody
19:07
else being around or talking or the TV on or whatever.
19:12
And so for me, I kind of get myself together in the mornings.
19:16
Like, sure, I have the evenings that are quiet, of course, after the kids go
19:20
to bed and while I'm waiting on Jess to get in bed or whatever. But,
19:24
I'm real tired by nighttime, y'all. And my brain is full of all the things.
19:28
And truly, all I need to do is put everything away and go to sleep at that point,
19:32
right? And so for me, it's my quiet time in the morning and then also movement.
19:37
I have got to do it. I've got to move my body or else I notice I've got more
19:41
anxiety. I just physically don't feel as great.
19:45
And so I just, even if it's one walk around our half, or, you know,
19:50
one lap around our half mile loop, like I have to do it. And that's the reason
19:54
I got a walking pad a couple months back because the winter was killing me and
19:57
I wasn't able to move as much as I was wanting to.
20:00
I mean, I can't just bust out like a 45 minute workout every day.
20:03
I can't like physically or, you know, time wise.
20:06
But my walking pad, I'm like, OK, I can walk and I can, you know,
20:10
get get something done. Right.
20:12
And so those things just help me like head into the day with a positive mindset and more clarity.
20:19
Right. And then that in turn helps me navigate the day better across the board.
20:24
I am thinking about my water more. I am being more mindful about my food choices.
20:29
I have a better attitude and I'm able to better make decisions because I served
20:35
myself in that way with something that makes me feel good.
20:40
And so I think this is a huge issue with weight loss is people,
20:45
they lean towards the thing that it's like, it really sucks because I just see it so much.
20:53
It's like people think they have to punish themselves to lose weight.
20:58
It's like, okay, like I can't fit into any of my pants and I'm disgusting.
21:03
You know, that's what, that's how people act and feel.
21:06
And then they're like, so what can I do to punish myself back into my pants?
21:11
What can I do to punish myself to lose weight? Like I truly feel like that's
21:16
the first reaction of a lot of people who seek out weight loss.
21:21
And so then they just go to this extreme of like, again, going to the gym and
21:26
doing something that they do not enjoy in the gym.
21:29
And whether it's like a HIIT class or whether it's, you know,
21:31
working with a personal trainer and, you know, whatever.
21:34
Like, and not just, I mean, I know people that love their personal trainer and
21:37
love HIIT class. I'm not saying that.
21:38
I'm just saying people who, if that's not your jam, why are you doing it?
21:42
You know what I mean? Or people who say like, I'm going to cut all carbs.
21:46
And like, they lived off of carbs last week. Or you know what I'm saying?
21:50
So we go to the extreme of punishment to think and think that's what we have to do to lose weight.
21:58
And that's exactly why you find yourself back at square one,
22:01
because no one is going to voluntarily keep themselves in absolute freaking misery, right?
22:08
No matter what the promised outcome is.
22:11
Like we are not just going to sit in the furnace, you know, for, you know, weight loss.
22:19
And so we always end up saying, screw this, this sucks and give up,
22:22
you know, because you've made it too hard on yourself. You've picked the.
22:28
Some people, we talk about layering the cake all the time here.
22:32
And so they layer the cake to that point, right?
22:34
To the point of the HIIT class or to the point of tracking their food or,
22:38
you know, to the point of just being a little more diligent and being a little
22:43
more on top of specific areas of weight loss.
22:47
But I do not believe that that's where you should start if it sounds miserable.
22:51
There's always a comfortable place to start, a place that you enjoy.
22:55
And then you see progress there and then want to continue on and continue upward, right?
23:01
Whereas, you know, the opposite is you give up real quick if you don't do it in that way.
23:08
And so then the last thing that I have for you today, you know,
23:11
a way to lose weight during the summer is again, to let go of perfection.
23:17
Okay, y'all want, I feel like I've said this till I'm blue in the face,
23:21
but like one to two days of going off plan is better than 10 to 12, like period. Okay.
23:27
Just because you said you were going to go on your beach vacation with your
23:32
family and you were going to try to eat right and you weren't going to blow
23:36
your weight loss plan. And then you went and you did.
23:39
You went and you ate the fried shrimp. You had the pina colada,
23:44
the daiquiri, the bushwhacker.
23:45
You had them all, baby. OK, you didn't move your body. You didn't drink your water.
23:50
You know, you mindlessly snacked up in the room.
23:54
Just because that happened doesn't mean you should just give up on yourself
23:59
and not get back to it when you get home.
24:01
OK, and I see it time and time again. Like you just make a decision about yourself.
24:06
Like, oh, well, if I can't stay on plan at the beach, then I'm hopeless.
24:10
So I may as well just give up when I get home.
24:13
Right? Like you may not say that exactly, but some version of that.
24:18
And I'm just here to say to you, all of y'all, you know, if you think that,
24:24
that Constance Shelby goes down to the beach and only eats salads,
24:30
doesn't eat, God, we bring so much, so much junk, corn dip, all kinds of dips,
24:35
y'all. We have a steak night.
24:37
We have, you know, we go out for, for seafood and, and, and,
24:41
and specifically I drink the, I have guessed at this and I, if y'all know the
24:47
exact, I don't want to hear about it.
24:49
I have guessed that a bushwhacker in Orange Beach, Alabama is at least 600 calories a pop.
24:56
And baby, I can promise you I'm having more than two over my span at the beach. You know what I mean?
25:01
And that doesn't count the other things that I'm enjoying drink-wise, right?
25:04
If you think that that's not how I do it, well, then you have lost your mind.
25:10
You know, I am not going to the beach and depriving myself of the things that
25:15
I have been looking forward to or thinking about all winter long. You know what I mean?
25:20
Like, and so it's, it's the biggest lie you could ever tell yourself that if
25:26
you go to even like a cookout or something with friends you hadn't seen in a
25:30
while or a birthday party to celebrate somebody you love or a vacation with
25:35
a great place with lots of new fun foods or foods like you've,
25:39
you've been thinking about all year or whatever.
25:41
Like if you tell yourself that you're a failure or you're weak because you went
25:46
and you enjoyed yourself there, it is the biggest lie you have ever told.
25:53
Okay? We all do it. And so the difference is, right, the difference is, is I come home and I say,
26:00
all right, gotta get back to work because mama had multiple push quackers,
26:07
you know, like, and that's it, you know?
26:09
And also, I don't get on the scale right when I get home to see the damage because
26:13
the damage is going to be there, baby. It's going to be there.
26:15
You know, that maybe not even all true weight gain, like a lot of bloat from
26:19
not having enough water, you know, a lot of sodium from the fried foods,
26:23
like the weight's going to be there.
26:25
It's going to give you exactly what you're expecting it to.
26:27
Right. And so that's that. But even if you gain a pound or two or three or four at the beach,
26:35
while you enjoyed your memories, while you had fun while you didn't like gorge
26:40
yourself intentionally, but you soaked in the memories and you ate,
26:44
you know, what you enjoyed.
26:47
Even if you do that, so what?
26:51
Like this is part of the lifestyle, right? Then you come home,
26:55
you get back into your routine, you get back into your habit,
26:58
and you get the weight back off plus some more, period.
27:02
Like it's not, it's, you know, just because you've gained weight doesn't make
27:05
you the biggest failure of all. I have gained and lost,
27:10
Two to five, Lord. When I went to the Dominican with Jess two years ago,
27:14
it was about five pounds, y'all.
27:16
But I have gained and lost two to five pounds multiple times throughout summers specifically.
27:25
Over more years than I can count because of this, right?
27:30
Because I'm going to the beach and I want to enjoy myself, right?
27:35
And so instead of just saying, well, I gained five pounds in Dominican,
27:39
did you think like, What was I going to do? I was just going to come home and
27:41
just keep gaining weight and say, oh, screw it.
27:43
I'm a weight loss dietician. I'm out here teaching all these women how to lose weight.
27:46
And I can't even go to the Dominican and not gain weight. No,
27:50
no, because that's dumb.
27:51
And that's absolutely false. What I do, I came home. I got back to it. I lost the five pounds.
27:56
But, you know, but sometimes we get in our emotions so much that it doesn't
28:02
seem like duh to us, right?
28:04
It seems a lot heavier and a lot more, you know, coated in shame and guilt.
28:09
And so I'm here telling you, let it go.
28:14
So what? Okay. And for some of us, that may look like week by week.
28:20
You know, for some of us, we may have multiple weeks in a row of just,
28:25
oh, we had this party this weekend. And then we went out of town that weekend.
28:28
And then we came home and, you know, we had a luncheon at work and all the things, right?
28:33
Like, I'm not saying it's a one-off thing. But what I am saying is,
28:37
yeah, you had the party. That was one night.
28:41
Come back and get it together for the next, you know, six nights if you can. Then you have vacation.
28:47
That's what four or five nights. Come back and get it together for the next
28:52
three nights or whatever before the luncheon.
28:54
You know what I'm saying? Like, like it, it, it.
28:57
It evens out way better than it would if you blew it out for three solid weeks
29:05
just because you had, you know, a couple days of this, that, and the other, okay?
29:10
It's like the sum of things, you know, if you're thinking about math,
29:15
it's like, what is the sum of things?
29:17
And so you can add that sum up a lot higher if you just blow it even on the
29:23
days that you may not have had to out of your own.
29:26
Shame and frustration and you know just emotion okay so I hope that makes sense,
29:33
so that's the last one letting go of that perfection and
29:36
it's gonna have to be a constant thing y'all that's one of those things where
29:39
we're gonna have to say lord take this from me every single day you know like
29:43
because today was just as bad as yesterday and I was hoping it wasn't gonna
29:49
be right you gotta let it go give
29:50
it up to him and say I'm gonna try again tomorrow right? Anyway, right?
29:54
And then just a side tip before we hop off here.
29:57
I just, I did want to throw this in there. And this is kind of not off topic,
30:01
but kind of, I don't know why I thought to say this on this podcast, but y'all meals.
30:05
Okay. If meals are stressful, especially during the summer, I want to encourage
30:11
you to spend some, and I guess maybe it's because I did this yesterday.
30:14
Like I went to the grocery store and I'm like, what am I going to feed these
30:16
kids all summer long for lunch?
30:18
You know, my gosh, glory is going to turn into a peanut butter and jelly sandwich.
30:21
So what am I going to feed these people here every single day when we have lunchtime?
30:26
And so if they're stressful, if you're kind of feeling that way,
30:30
just about how summer is different, I would encourage, and really this is for
30:34
anybody across the board, I would encourage you to spend some time,
30:37
like carve out 30 minutes.
30:39
And just spend some time writing out a list of go-to lunches and dinners,
30:45
okay, with food that you typically have on hand or that are easy,
30:49
that are easy to shop for, you know, just like write it out.
30:52
And I keep mine in my notes on my phone. You can keep it somewhere that when
30:57
you do have these crazy weeks,
31:00
right, where you're just coming back in from out of town or you've got a lot
31:03
going on in the evenings or whatever, you can pull from that list and say,
31:08
okay, we are going to have, you know, jarred spaghetti sauce over noodles, right?
31:13
Like we are going to have frozen pizza.
31:16
Like we're going to have breakfast for dinner.
31:19
We are going to have, you know, whatever, hamburger help or like whatever you
31:23
wrote down that are things that you can easily go back in and snap up when you
31:30
feel like at that, you know,
31:31
at that specific time is when your bandwidth is pretty stretched,
31:34
like where you don't really have much more to give, right?
31:38
That when we come home and we're so overwhelmed and we're so stressed,
31:40
there's so much laundry, there's so much to do.
31:42
Kids are hopped up on sugar and nobody's on their routine. Like it's already
31:45
just really heavy and stressful and overwhelming.
31:49
And you don't want to think about another thing, especially food.
31:53
Those would be there for you to just grab and use instead of having to like
31:58
come up with something, which you probably wouldn't, you would end up like hitting
32:01
the drive-thru or, you know what I mean?
32:03
And so it just, for me, that has made all the difference in the world to just
32:08
have something to grab from when the days are crazy.
32:13
And I will say, you can ask ChatGPT, y'all, when you say something like,
32:17
kid-friendly, you know, five ingredient meals that take 30 minutes or whatever,
32:21
and they will spit some things out for you.
32:23
Now, I can't promise you'll like them all, but it will at least maybe give you
32:26
some ideas to start, you know, pondering on.
32:29
Um, so yeah, just having something to fall back on when you're worn out and
32:33
overstimulated can be so beneficial. And I know that for me,
32:38
the summer makes me a little more worn out and overstimulated.
32:43
So I hope this was helpful for you guys today. I'm thinking about all y'all
32:47
who are in my same boat with summer, summer here and schedules changing and,
32:52
you know, what's going on.
32:53
And so I just, I hope if anything, you felt encouraged.
32:56
They're like, you can do this. But again, you have to have some sort of a plan
33:01
that is very, you know, doable, something that you are actually going to follow through on, right?
33:07
No matter how grandiose it may sound, it needs to be something that you can actually do, right?
33:13
Something that makes you feel good so that it doesn't, you know,
33:16
bring dread. And then also, even still with all this in place,
33:21
being able to say like, okay, it's okay.
33:24
It didn't go the way I wanted it to go, but I'm still going to try my best tomorrow,
33:28
right? So anyway, happy summer, everybody.
33:32
And as always, y'all remember to say great.
33:34
Music.