![\"5](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/05\/5-things-you-should-avoid-in-2018-300x225.jpg\")
<\/p>\nI recently spent 4 days in hospital and was completely shut off everything. No work. No computers. No email. No cell phones. No distractions. My world unexpectedly came to a screeching halt.<\/p>\n
(By the way, I\u2019ve recovered and I\u2019m feeling better now).<\/p>\n
Once the anxiety and stress of the situation passed, the space gave me time to think. And it helped me hone in on what\u2019s actually important when it comes to losing weight, getting muscle definition and taking your health and fitness to the next level\u2026 and which activities merely give you the illusion of progress.<\/p>\n
Inspired by Dorie Clark\u2019s idea of creating a \u201cthings you should stop doing\u201d list, here are the activities I\u2019m going to quit for the remainder of 2018 and beyond. And maybe you should try it, too…<\/p>\n
<\/p>\n
Just because you\u2019re doing a lot of things doesn\u2019t mean you\u2019re being productive or it’s helpful.<\/p>\n
And by cutting out half the things you \u201cdo\u201d \u2013 will allow you the time and space to do the important things<\/em> to help you reach your life goals.<\/p>\n Think about the things you do, and the ONE thing you can change right now to have the most impact.<\/p>\n For example: Your breakfast. Most people eat garbage first thing in the morning. (well not actual garbage but pretty close.) So first step, change it. Add protein and vegetables.<\/p>\n If you\u2019re addicted to soda, switch to diet soda. Binge eating at night? Try a few strategies to cut back. And my biggest pet peeve…Counting all the stuff. More on that in another point below. Waste of time and energy. So time to quit.<\/p>\n Also:<\/p>\n Cardio. Yes it\u2019s nice to do some jogging to boost your mood and feel better. But unless you\u2019re training for an endurance event, long cardio workouts will only leave you feeling more fatigued and hungry. No need for fancy, complicated workouts, either. Keep it short and sweet. Just make sure you\u2019re doing the right moves in the right order, like in this bodyweight program, or this abs program.<\/p>\n There are so many different ways you can lose weight. So many variables and things you can change. But if you try to do too much all at once, you\u2019ll fall in a heap and go round in circles.<\/p>\n Focus your attention on the big things, you\u2019ll see faster results and have time for more \u201cfun\u201d stuff.<\/p>\n Now this might be a touchy subject. But it\u2019s something I\u2019m personally working on ALL the time \u2013 not just this year.<\/p>\n You see, the more you try to control what\u2019s going on around you, the less effective you will be.<\/p>\n That\u2019s because so much is out of your control! Whether you like it or not.<\/p>\n And the reality is, there\u2019s a lot of things you can\u2019t control, especially with your body. Like…<\/p>\n You can\u2019t control\u2026<\/p>\n – how fast you lose weight And of course, you can\u2019t control what people think of you. (one of my all time struggles.)<\/p>\n In fact, you can only control 3 things:<\/p>\n (1) What you eat Accept you can\u2019t control certain things in your life, and focus your time and energy on the activities you CAN control.<\/p>\n It’s no secret I hate the scales. I rarely weigh myself. Maybe once or twice a month at the gym.<\/p>\n Checking your weight daily can be a slippery slope to weight obsession and disappointment.<\/p>\n It\u2019s important you have a healthy relationship with the scales.<\/p>\n And by \u201chealthy\u201d I mean this..<\/p>\n The number on the scale is simply that \u2013 a number on a scale. It\u2019s not a real reflection of the health of your body. (more on that in just a sec) And doesn\u2019t determine your self worth, or give you the right to hate on yourself.<\/p>\n After all…<\/p>\n The scales are just a crude measure of your total bodyweight at that particular moment in time.<\/p>\n Plus your weight is ALWAYS fluctuating. You can gain 3-5lbs over the course of the day. Even more if you go on a bender and eat a lot of carbs and salt (since you\u2019ll retain water).<\/p>\n Ladies you tend to retain water right before your menstrual cycle which can cause you to gain weight. So please for the love of God, NEVER get on the scales around that time of the month. You\u2019ll only feel worse (trust me, I\u2019ve done it!)<\/p>\n Now like I said: the scales don\u2019t give a true reflection of your health or body composition.<\/p>\n Take these photos of me for example…<\/p>\n It\u2019s from April 2016, September 2016 and February 2018.<\/p>\n In this pic below, I\u2019m at the at the finish line of the half marathon in San Francisco, April 2016. I weighed approx 139lbs, not sure what my body fat percentage was because honestly, I didn\u2019t measure it.<\/p>\n By September 2016, I\u2019d done more strategic strength training\u2026 I weighed 141lbs and had 14.2% body fat. Oh and my hair looks cool in this pic, too. \ud83d\ude09<\/p>\n The next pic is from\u00a0February 2018, and I weighed 143lbs. Again not sure of my body fat percentage because I didn\u2019t check it.<\/p>\n And now for shits and giggles, let’s do side by side, ok?<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n And of all these pics, I was feeling the WORST in my body (and least healthy) in the pic on the far left from April 2016. Where I weighed less than 140lbs. (also possibly because I\u2019d just run a half marathon without training.) Since September 2016, I’m maintained my leanness, and even though I’ve gained 4 pounds, I look leaner, have more energy and feel healthier than ever.<\/p>\n So instead of weighing yourself, use your jeans or a fitted shirt as a measure of your progress.<\/p>\n Or you can take a selfie of your body and compare yourself over time. (and no, you don\u2019t need to post it on Instagram like KV lol \ud83d\ude09<\/p>\n Think about it: There\u2019s a lot of thought and energy being used just by counting. And let\u2019s be honest \u2013 it\u2019s exhausting. Not to mention time wasted sweating over the small stuff. Especially those calorie counter apps. Please delete them now (I\u2019ll even wait for you since I\u2019m feeling friendly today lol)<\/p>\n Quit counting things daily like:<\/p>\n – counting your calories (I haven\u2019t done this in years and it\u2019s a relief) Yes, measuring your body fat percentage and keep track is useful to measure your progress.<\/p>\n But it can also go the other way and take you to the dark side. If you\u2019re feeling stuck or not making progress like you expected \u2013 or comparing yourself to other people \u2013 it can make you feel depressed.<\/p>\n So bottom line:<\/p>\n Hitting your \u201cnumbers\u201d on a regular basis won\u2019t guarantee results. And it can give you an illusion of progress. Plus trying to count everything all the time is not sustainable. And it will drive you nuts.<\/p>\n Think big picture. Focus on quality over quantity and give your body what it needs. If you\u2019re truly hungry, eat more. If you\u2019re body is exhausted, rest.<\/p>\n You\u2019ve seen the ads and infommericals.<\/p>\n \u201cLose 21lbs in 14 days eating cake\u201d<\/em> or this cracker I saw the other \u201c41lbs GONE in 4 weeks?!\u201d<\/em><\/p>\n Oh please.<\/p>\n I can see why people buy into it\u2026 because you want fast results. If you\u2019re struggling to lose weight, doesn\u2019t it sounds amazing?!<\/p>\n But let\u2019s be real here.<\/p>\n It\u2019s NOT realistic.<\/p>\n Unless you weigh 300lbs, first off it\u2019s highly unlikely you\u2019re going to drop that much weight quickly and keep it off.<\/p>\n And the reality is, this kind of advertising makes it hard for you to set realistic goals.<\/p>\n And so it\u2019s NOT your fault you\u2019re not seeing results.<\/p>\n Yes, I\u2019m a huge fan of goal setting, having a plan and working towards your goal. Yes I know it\u2019s possible to drop 3-5lbs in a week, then keeping the weight off because I\u2019ve seen it time and time again with my clients and myself personally.<\/p>\n However, if you do goal setting the wrong way, you end up failing over and over again\u2026<\/p>\n And who likes feeling like a failure? Not me.<\/p>\n That\u2019s why it\u2019s essential to hire a pro coach…<\/p>\n …someone who can help you set a realistic, achievable goal, provide you with a step-by-step plan and accountability so you get you results you want.<\/p>\n My schedule is super busy, however good news! I just got an opening to take on a new online coaching client. It\u2019s not for everyone and it\u2019s definitely not cheap. If you\u2019re interested, then fill out this application ASAP<\/span><\/a><\/span><\/strong> and I\u2019ll review it to see if you\u2019re a good fit.<\/p>\n Cutting out these 5 actitivies will likely save me a lot of time and energy this year. Time I can spend with my family and improving my relationships and overall health.<\/p>\n What are you going to stop doing?<\/p>\n Your Coach and Friend,<\/p>\n <\/p>\n Kate \u201cKV\u201d Vidulich<\/p>\n PS. Here’s the link to apply for VIP Coaching with KV:<\/p>\n#2 Trying to control everything (and everyone)<\/strong><\/h2>\n
\n– how quickly you get strong
\n– where on your body you lose weight
\n– how fast you get muscle definition
\n– if you get sick and end up in the hospital<\/p>\n
\n(2) What you do
\n(3) What you think (you can\u2019t control your feelings, but you can control how you react, ok)<\/p>\n#3: Weighing yourself all the time<\/strong><\/h2>\n
APRIL 2016<\/h3>\n
![\"kate-vidulich\"](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/05\/kate-vidulich-212x300.jpg\")
<\/p>\nSeptember 2016<\/strong><\/h3>\n
![\"kate](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/05\/kate-vidulich1-202x300.jpg\")
<\/p>\nFEBRUARY 2018<\/strong><\/h3>\n
![\"kate](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/04\/IMG_5243-225x300.jpg\")
<\/p>\n<\/p>\n<\/p>\n<\/p>\n#4: Counting Everything Daily<\/strong><\/h2>\n
\n– counting your weight every day
\n– counting your steps
\n– counting your macros
\n– counting your times
\n– counting sheep<\/p>\n#5: Unrealistic Goal Setting<\/strong><\/h2>\n