Still have pudge

I Exercise Like Crazy, But Still Have This Pudge! [Podcast Episode #066]

You've likely seen those "annoying" people in the gym...

They do 5 crunches and suddenly have a flat stomach, or lift lift a couple of weights and seem to instantly have toned arms. Meanwhile, you bust your butt week after week and still have that extra "pudge" around your midsection. It's just not fair!

In this episode of the podcast we're talking about why your body may not change even if you've ramped up your exercise and are giving it all you've got. There could be other factors at play that you might be overlooking.​..

Episode Resources:

I Exercise Like Crazy, But Still Have This Pudge! [Full Text]

Dave: Hey. Thanks so much for joining me on the episode of the Make Your Body Work podcast. As you know, this show is all about helping you live a healthier and happier life. I just want to say thanks for taking a few minutes out of your day to join me and contribute towards healthier living, that's what this show really is all about. I have some amazing expert guests from all over the world and all different areas of fitness expertise coming to answer questions on the show.

The show is all about being very practical. The goal is that every single episode ... You're going to listen to today's episode and come away with at least one very specific thing, one something that's so actionable that you can put into practice today that's going to contribute to your healthier, happier life.

We're definitely going to do that today because we're talking about a topic that is something that I see in the clients that I work with literally every single day. It's this idea of I want my body to change, therefore I'm going to exercise harder or exercise more often or exercise for longer periods of time to make that happen. Sometimes this happens with clients or people who are eating a relatively healthy diet as well but it's this exercise piece. I'm exercising so much and I'm still not seeing exactly what I want results wise, what can I do about it? This all sparked from a great question that Tim wrote in, so let's dive right in.

Tim says, "One thing I really struggle with is finding the right balance of calories. I'm a very active person, I'm a teacher so I'm on my feet most of the day, and I'm a competitive cyclist. I train 5 to 6 times per week hitting 20 to 200 kilometers per ride. I'm burning a lot of calories but I still have some pudge that won't go away. I feel nervous about cutting back my food since I need energy but I'd like to see a flatter stomach. What do you do with athletes who you work with who are in my spot?"

Like I said, Tim thanks for writing in because this is something that competitive athletes for sure can face this; this idea of exercising so much, sometimes even professional athletes exercising to the point where it's their actual job but their body still doesn't look the way that they feel it should or the way that they'd like it too.

I want to say that this question isn't just for athletes because there's a lot of people who are gym goers or exercisers who put in a lot of intensity and put it in a lot of work training and still have this problem. Some adjustment hasn't happened or something is preventing them from seeing that change reflected in their physique.

I'm excited because I've recruited a really great expert who ... We'll talk a little bit about what she does. She is well known for being a personal trainer and has done all sorts of media and been on TV and in videos and is a real expert when it comes to exercise and getting results. I know that she can speak to this because she also works with clients who are in this exact same spot. I'm really excited to introduce to you, Kim Eagle.

Meet Kim Eagle

Dave: Hey, Kim. Thanks so much for joining us on the show today.

Kim: Thank you. It's great to be here.

Dave: I was taking a look through your online profile and you are really accomplished when it comes to personal training and just being a real ambassador of fitness. There's so many credentials you have but there's one that I really want to ask you about. You are on a bunch of DVDs and you're on one that's called Cheryl Burke's Disco Abs. I'm going to admit I looked this up on YouTube and watched a couple clips. Tell me about being on Disco Abs.

Kim: That is so funny. Yes. Back in the day in my youth I was on the Cheryl Burke from Dancing With the Stars, she did the Disco Abs DVD series. I'm in the background of her DVDs, and then I also got to be in the infomercial that she did for Disco Abs. It was fun. It's basically all disco type dancing that they say is good for your core. If anything, it was that you’re burning a ton of calories while you’re dancing. It was super fun.

Dave: Yeah. Honestly, I just started watching a clip and instantly started smiling. There's something about disco moving and disco music that you just can't help but enjoy it.

Kim: I have to say the music was fantastic. They definitely had the greatest music, and even when I looked back at it I definitely smile a lot too.

Accountability, Consistency, Determination

Dave: Cool. The other thing that I really liked just as I was learning a little bit more about what you do is on your website, your website is called Earn That Body, but your tagline is accountability, consistency, determination. Why did you choose that?

Kim: Yeah. Definitely those 3 things are a focus of my program., all of my trainings are online. I train clients all over the world with fitness and nutrition. I would say that accountability, determination, and consistency were the 3 things that are really helping drive my clients forward to that next level. I literally, in the internet body program, look at their food logs every single day. That is the ultimate in accountability I would say.

A client has to have determination. In order for them to lose weight or change their body they really have to be determined. They have to want to do it. It's funny because sometimes people come to me and say, "I want to buy this package for my husband or for my wife."

I always say, "I don't recommend that because they have to want to do it. It has to be their determination not what you want for them." I think it's really important that that determination come from the person within that they're ready for a program like this.

Determination only comes when you know WHY you want what you're going after

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Consistency is really what it's all about. If you are going to change your body you have to be consistent with your workouts and with your healthy eating. That by no means means that you can't have a sweet treat or a cocktail, things like that but on the whole you have to be consistent with the healthy eating. I really found that those are the 3 key ingredients that drive my clients to that next level.

Dave: Yeah. I totally agree. Sometimes it’s tough because it doesn't sound very sexy or that's a hard sales pitch to say, "Hey come work with me because I'm going to give you accountability." No one is out there shopping for accountability, but if your clients really want to get results and to everyone who's listening if you really want to get results there has to be accountability whether it's working with someone like Kim or myself or just getting accountable with a friend or family member. If there's no accountability the chance of success it just is so low.

Kim: Yes. Absolutely. So many people, I'm sure you hear it all the time, they say, "Dave, I know what to do but I just don't do it." I think we all know what to do. We all know what we should be eating and what we shouldn't be eating and that we should be working out, but you need that driving force and that accountability to make it happen and to make it happen over a 30 day time period or longer so that you can start to make these things habits.

Dave: Yeah. Again, I completely agree. I was writing an article for a magazine earlier this week and it was talking about different fitness fads that have come and gone over the years. As I was researching it I couldn't help but laugh. There was the thigh master and the shake weight and just all these silly little gadgets. At first I was thinking why would anyone ever buy any of these? It's all just junk.

The fact is, all of these new little pieces of equipment or it could be a diet or whatever, anything that has a bit of novelty gives people hope that if I just buy that that will be the solution and it never is. I'm sorry to be the wet blanket here but it never is. Exactly like your tagline says, it's about accountability, consistency, determination. It doesn't take some sort of crazy new program, plan, whatever it is to make those 3 things work.

Kim: Right. Absolutely. You will die when I tell you this, but guess who was in the DVD for the shake weight way back when?

Dave: Oh, I love it. You got to send me a video of that. I'll put it in this show next...

Kim: I don't even have one. I don't think I ever saw it. This was seriously so long ago when the shake weight came out. I tried out for the audition, they didn't tell you what it was for. Talk about hiding what everything is about.

At the last second they say, "Okay you got the part," and then they hand you the shake weight and I was like oh my god. This is hilarious. I just had to add that because that's a little detail most people don't know about me.

Dave: All right. Well, I'm going to go on the YouTube search after we get off this call here. For the listeners, if you go to it'll take you to the show notes. I'm going to for sure put the link to your Disco Abs video because honestly listeners it'll give you a smile, probably a little bit of a chuckle. If I can find that shake weight video...

Kim: I don't think you can find it, but if you can let me know.

The Emotional Eating Trap

Dave: Oh, the challenge. I like it. I like it. Kim, let's dive into Tim's question here. I know you saw this a while ago, a week or two ago. Basically Tim says listen I'm training a lot. He's a cyclist and I know this goes for a lot of my listeners.

I get similar questions to this a lot. I train a lot but I still have his words were, "I still have some pudge that won't go away." I'm exercising a lot but my body doesn't look the way that I want it to look, but I know that restricting calories isn't good for someone who's expending a lot of calories.

Where do I find this happy balance? I don't know if you can speak to that personally. Have you ever gone through ... I know on your website you just look so trim and you've got great abs and you look so fit. Have you ever been through a place in your own life where you've been similar to where Tim is?

Kim: I definitely did not always look like this, but not as an athlete. Tim is obviously a strong athlete, which I'm an athlete now. I'm not overweight now or I don't have the pudge now but I definitely was in my life about 20 pounds heavier before I was married and not really in the happiest place of my life.

That's when I was probably more like other people who try to work off a bad diet and that doesn't work. I would eat the junk that I wanted to make myself feel better because I wasn't in the happiest place of my life and then would try to work it off for hours and hours a day and could never get the weight off. I've been in that position before.

Dave: Before we get into the specifics of Tim's question then I just want to ask, you talked about not being in the happiest of places in your life, how did that reflect what your diet looked like?

Kim: I think this is very common in what I saw in myself and what I see in my clients. I think that when we're not happy emotionally we use food, obviously, to get that instant gratification. If I was feeling blue, again this is many years ago in my life and I'm certainly happy to tell people that I experienced this, but if I was feeling blue or depressed or something I wanted sweets.

I wanted frozen yogurts with all the toppings on top because I thought that would make me feel better. It's funny because now that I have clients who go through these same things or they stress eat and they say, "Have you ever done that?" and "How do you get around it?" I always bring it back to did it make you feel better? Did it solve your problem?

Sometimes people say to me, "I was so stressed at work that I ate all these candy bars." I said okay, "I'm glad that it happened but I want you to sit in the emotion of what it felt like afterwards. Did it solve the problem at work? Did you feel better? Were you happy after?" Almost always, and for me as well, I felt worse, I felt sluggish, I was bloated. It only brought me negative things.

I honestly think that after enough times in my life of feeling that awful uncomfortable way from eating too much bad food that has set me to where I am today. I don't crave those things anymore because I got tired of feeling crappy, basically.

I felt that way enough in the past that I just decided to put my foot down and say I don't want to feel that way anymore. I got so tired of feeling unhealthy and you know that bloating feeling when your jeans are too tight and you're unhappy.

What I came to realize all those years ago is that the bad eating that happens when you're unhappy, trying to make yourself feel better, it never does make your feel better. I think when you can start to rationalize that you can stop yourself a little bit from it happening again.

Dave: Yeah. Kim, I think probably everyone here would agree with you that eating those candy bars with the ice cream or whatever it was did make them feel worse in the big picture.

Kim: Yeah. I don't even think ... It's like what do they say? A moment on the lips, a lifetime on the hips. I don't even think for that mom ... You feel the joy for literally that one second that you first taste it. It's literally one second. The rest, for hours and hours you feel depressed about it. I just don't think it's worth it for the one second.

Emotional eating doesn't solve emotional issues.

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Dave: Oh, that's such wise advice. It's interesting to hear you talk about that because it's common amongst all of us. I know there's probably a lot of listeners out there that maybe today ate some cookies or chocolate bars or ice cream or whatever and were feeling all that guilt and feel very alone in that moment, but the fact is we all go through that but your advice is so smart. It's just so wise.

Think about that emotion afterwards and then the next time it happens well you'll have that base to remember okay this is what happened last time. This is what I'm hoping to achieve. This is what I'm going to make this choice based on right now.

Kim: Yeah. Exactly. Sometimes I even tell my clients if it happens again, because this is reality it's going to happen again but hopefully it happens less or you don't binge as much or eat as much of the sweets whatever it is, but if it happens again or for your listeners out there if you've ever experienced this and it happens to you literally take the moments after it happens and write down all your emotions.

Write down how you feel whether it's depressed or bloated or whatever. Write it down because then the next time you have this experience the only thing I ask is that you go back to that page and read those words before you have your moment with your food because that might slow you down or stop you when you can actually see on paper how it made you feel before.

Dave: Exercises like, that that would be so effective but the only type of person that's actually going to do that is someone that really is determined to change because that takes work.

Kim: Yes. Yes. You have to be determined. I do think obviously my clients, your clients there is tons of people who get to that point when they're ready for the change, but not everybody is ready and when they are they will be determined to do it.

Exercise vs. Stress: A Balancing Act

Dave: Yeah. I completely agree. Now, it's interesting because we haven't really even talked about Tim's question was about calories. When you read his question do you think that he's on the right approach saying that my body doesn't look the way that I want to look, should I be changing my calories? If so, how should I be changing them? Is that the right question to even ask then?

Kim: Tim had a very specific situation where he is a cyclist who is cycling crazy hours and is on his feet all day, I believe, for his job and so this is more of an athlete situation. I train a lot of Ironmen and marathoners and so it's a slightly different situation when I have to help an athlete lose weight.

It's actually harder to have an athlete lose weight than someone's who not in such a competitive athletic field and this is why. If you're just your normal person who does your normal 1 hour workout 4 to 5 days a week it's easier for me to help you lose weight because your body is not under the same amount of stress as someone who's training for an Ironman or like Tim is cycling crazy hard right now.

The more stress your body is under, the more cortisol is realized, and it's harder to lose weight. What a lot of people don't realize is that exercise is stress on the body. That's one of those reasons that, like I was saying earlier, you cannot work off a bad diet. If I worked out for 3 to 4 hours to try to combat all the bad food I ate I've also just put a ton of stress on my body, and so now my cortisol levels are just off the charts and so it throws everything out of whack.

When you're talking about someone like Tim where I not only have to help him lose weight, I have to also combat the stress levels in his body, and I have to fuel his body enough to achieve these long workouts he's doing because he was doing intense bike workouts and so if I deficit his calories by too much yes he'll lose weight in the beginning but then he'll also not be able to have great performance on those bike workouts. Again, training an athlete to lose weight I have to take that a little differently than I would my normal average person who works out 4 to 5 days a week at the gym for an hour.

I would tell Tim the main important thing is most of my clients do their really big workouts like the Ironman and the marathoners on the weekends. That's usually when they have their longest ride or their break workouts, which is a bike run, things like that.

What I recommend is you make sure that you're eating as incredibly clean Monday through Friday. I do give my clients an actual amount of calories because I do think if you're trying to lose those last pounds we do have to see that you're eating enough or are you eating too much or not enough.

I have my athletes eat incredibly clean and close to calories as possible Monday through Friday, but then on the weekends I do bump their calories up and I actually increase their carbohydrates as well to make sure that they have enough to fuel these intense workouts. It's a little bit of a balancing act that I need to do with my athletes in order to knock those last pounds off, but I have been very successful with it by doing it in that way.

Dave: It's interesting because some of the listeners when they hear about competitive cycling and Tim in his question he talks about riding up to 200 kilometers per ride, they might think well there's a disconnect like I'm not doing that.

I like the tie in that you talked about is there are a ton of people, even on this call right now, that are listening to this and thinking yeah I go to the gym and I bust my butt in the gym and they think that that is the ticket to losing weight and just like you said that is adding a physical stress that could and potentially be preventing them from losing that weight.

Exercising too much can create physical stress that prevents you from losing weight

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Kim: Yes. Absolutely. I see that a lot. I see it a lot with women especially because they think if they take 2 or 3 classes that they should be losing weight. I always say 1 class should be enough, and if it's not hard enough you need to go find a better 1 hour class because you should be able to do the job in 1 hour.

More Exercise Isn't Always Better

Dave: I love that you said that. I have a couple of clients and I'm assuming they're probably going to be listening to this and my constant battle with them is to stop them from doing two-a-days, 2 workouts a day. It's that mentality that more is better.

You started to talk about the physical response to too much physical stress, so our physiological response. You talked about cortisol. Can you tell my 2 clients, so they hear it from someone else and everyone else listening, what is actually happening in the body when we put on too much exercise stress?

Kim: Yeah. Just like I was saying earlier and people just don't think about it they think because we've always learned the amount you exercise and burn that amount of calories then I can eat that amount of calories. People just don't equate exercise to stress.

It doesn't matter if stress comes from work or if stress comes from exercise, it is the same response in your body that you're going to get, which is this hormone called cortisol that's going to go through the body. When cortisol is released, unfortunately, what it does is it's going to slow down any weight loss that you're trying to achieve.

We don't want cortisol in the body, really we want as little as possible. It's a stress hormone. It's used to protect us. We want as little as possible if we're trying to lose weight because we don't want anything holding us back or slowing us down, obviously. People just don't see it.

They don't realize that 2, 3 hours of exercise is an incredible amount of stress on the body, so they're really making it much more difficult to lose weight if they workout too much. I have the same problem you have. I have many clients who come to me and they're doing two-a-days and there's just no reason that they should be doing two-a-days, but see they think well this enables me to eat more.

Dave: Yeah. I totally agree with that idea that exercising more is this permission to eat more, to eat some of these high calorie foods but you've said it a number of times we can never out-exercise or out-train a bad diet.

Kim: Yeah. It's just never going to happen. You can't work it off and primarily because you think if I work out for 2 to 3 hours then I can eat more. You know what's so funny is I try to tell my clients all the time if you didn't work out for 2 or 3 hours you wouldn't be so hungry so you wouldn't have this need to eat so much more.

I sometimes think people get in this rut that they're going to workout 2, 3 hours then they're starving and they think well what if I only did workout an hour then I'd really be eating way more than I'm burning.

The reality also is you're not going to feel so hungry if you're not killing yourself in the gym like that and you really just don't have to. Honestly, when I'm not training for Ironman or triathlons and whatnot, 1 hour a day max for me and that is when I look my best and when I feel my best.

Dave: Yeah. There's so many other problematic pieces that come along with over-exercising, one just being body breakdown. A lot of clients that I work with are just people that will call in or email me, we'll talk about this, all these injuries that they're facing.

Think about the viscous cycle that presents is I want to eat this food so I'm going to exercise twice as much and then my body breaks down, but then I'm already in a habit of eating all that food and then there's that mental psychological barrier to jump over. Well, I'm already doing all this eating, I need to keep exercising even though my body's breaking down, and then that's when it becomes really problematic because people exercise through injury.

Kim: Yeah. I think you nailed it when you said it's a viscous cycle that starts to happen. I think it's just sort of sad that that's the way we've , I don't know, it's the trend that's been happening is to work out more and I see it in a lot of gyms. I think it's unfortunate.

I hear even the instructors will say things like, "Who's coming to my next class and my class after that?" They encourage that and I really think it's a disservice to people because in their 1 class they should be accomplishing what they need to because like you said once you start building and building hours on hours of exercise that is when injury starts to occur.

Is It Okay To Cheat?

Dave: Yeah. Totally. I know Tim didn't talk about any injury but he doesn't need to exercise any more. This guy is burning a ton of calories and I like that he recognizes that, but the fact that he's still dissatisfied with the way his body looks is a problem because he's got goals that he wants to achieve as well. I liked where we started to go.

I think I sort of got us off topic a little bit. You started to talk about the idea of eating really clean during the week and then on the weekends when most people that are competitive endurance athletes are doing most of their training then you said you can start to eat some more calories. Do you say for him or for any other clients or anyone else out there that it's okay to have a "cheat day"?

Kim: Yeah. I don't like to call it a cheat day, but I like to tell my clients to do what I do. Basically how I live my life is that I eat really clean Monday through Friday. I don't have sweet treats. I use fruit to be my sweet, and I don't drink alcohol during the week.

I don't feel deprived doing that. I feel very good actually doing that, but then on Saturday and Sunday I eat what I want. That being said, I don't go crazy but if I want ice cream I'll have it. If I want pizza I'll have it. I think in moderation you should be able to. That's a really nice balance.

Monday through Friday you eat really clean, Saturday and Sunday you lighten up, you loosen up a little bit. Now, can you eat 3 pizzas? Well, no. That's going to basically undo all of your hard work from Monday through Friday.

Also, there's a difference between maintaining your weight and losing weight. I'm not trying to lose weight so for me I can lighten up on the weekend and it really doesn't affect my weight or my body because I can do it in moderation.

When I work with my clients and we're focusing on weight loss, they are trying to hit a goal so I say have a sweet treat, have a cocktail on the weekend but maybe just limit it to that. I wouldn't have a cheat day because I have seen cheat days completely get out of control and that will undo everything you did during the week.

Dave: It's interesting because in one of the programs that I run there is a day where I always say eat what you want no guilt. Usually the first time through people do exactly what you're talking about. I remember one client in particular; literally he went out to Harvey's for breakfast and then McDonald's for lunch and Burger King for dinner.

The interesting thing is though that happens once and after a week of clean eating your body, nobody's body will respond well to that style of indulgence and very quickly if you're actually sticking to 5 days of clean eating your body is going to dictate what your weekends or cheat days, whatever you want to call them, what that looks like and it's not going to be 3 pizzas like you said.

Kim: Yeah. It's so true. That's, I think, why I've gotten to the place where I can have a small ice cream cone and I'm fine but if I had the extra-large sundae I would be sick. I know where my limits are because, like you said, once you really start cleaning up your diet the sweets will affect you more or even cocktails.

I am a 1 glass of wine person now because I've gotten to the place where my body is so clean that when I have 2 glasses of wine it's too much for me and I don't feel good. I think that that happens very quickly with our clients. Even though they think they want to go have the whole pizza they might have 2 slices and be like ugh. I already feel that. That's a good place to be because then they remember that for next time.

Dave: Yeah. Honestly it's such a blessing to be a lightweight at the bar or to be a lightweight at the pizza joint. It's a good thing.

Kim: Yes. Definitely because then you don't have that crazy craving. I just think some people are like "can I never eat Mexican food again? Can I never have pizza?" I have pizza probably once a week but I can have a slice and be happy with that. I think people don't realize that they will get to that place as well. They're not always going to feel like they need to have the entire pizza or the entire basket of chips.

Food: Quantity vs. Quality

Dave: Now, talking to Tim or again anyone else who's looking to maybe change their body composition a little bit we talked a little bit about counting calories. You said that sometimes that is helpful but how much is just the type of food important versus necessarily like the numeric breakdown of that food?

Kim: It's both. It's the quantity and the quality of the food. When I have my clients we do count calories because there's just the simple reality that I cannot help someone lose weight if I don't know exactly how many calories they're taking in. Someone can tell me that they had a turkey sandwich and someone's turkey sandwich could be 200 calories and someone's could be 800 calories. It's just the only way that you can really define how much someone is taking in.

Of course, we all know that the exact calories amount are not exact. Nothing is precise but it gives us a really good estimate of where they're at. Yes, calories are important but I also then integrate with my clients the percentage of carbohydrates they eat, protein, fat.

I make sure that they start balancing the nutrients, which is really what helps that quality of food, and I also focus very heavily on how much sugar they take in and sodium. I think that's highly overlooked for a lot of people and just cutting down your sugar and sodium can make a world of difference in your body.

How Sodium Affects Your Weight

Dave: Sugar, that seems to be on everyone's hit list today and for good reason. What about the sodium intake for the audience a little bit? How does that impact weight gain, weight loss?

Kim: Probably one of the biggest things for sodium is that if you have clients like I have, which of course we both have this client, they weigh in every single day. It doesn't matter that you tell them not to do that because it's going to make them crazy. If you weigh in every single day your body weight goes up and down every single day. It could be from hormone shifts or sodium in the body.

You could go out to Mexican food and probably gain 3 pounds on your next day weigh in and it could be all water weight just because the sodium in the food was so high. Unfortunately, when we eat out if you started to look whenever you can look at certain menus that list the nutrient contents and sodium, when you eat out the sodium is off the charts.

That's probably why, I don't know about you, but if I go out to eat the next morning my rings feel tight? You know that feeling when you're just swollen? That's from all the sodium in the food.

If you're 55 years old or younger, you really want your sodium levels to be 2300 milligrams or under a day. If you were to just chart your sodium alone, it is an eye opener as to how much sodium is in certain foods. You would not believe ... If any of my clients eat cottage cheese their sodium is off the charts that day. Who would think? You think cottage cheese, oh it's healthy. Cottage cheese is loaded in sodium.

Another one, if you go out to a restaurant I always tell my clients do not ever order soup. It is sky high in sodium. It's enough for 2 days worth of what you should be taking in. Sodium levels are just something that you really want to watch. Also, for anybody who has any blood pressure issues you want to keep the sodium levels down because it can increase your blood pressure.

Dave: Yeah. It's interesting that you brought up soup. Just this week I was at the grocery store and I was picking up some canned goods for a food drive we're doing for our food bank here. They had soup on sale and so I put a whole bunch of this soup in my shopping cart and just out of curiosity looked at the nutrition label. It said that 250 milliliters had 35% of the daily-recommended sodium intake.

The can itself was 540 milliliters, so over 2 servings. Just like you said, you'd never even think about that. It actually looked like relatively healthy soup, a lot of vegetables in it. I looked at the ingredients list and it wasn't crazy, but you could easily go through a day of your sodium intake in one meal if you're eating soup.

Kim: Yes. Absolutely. I have a list of things I tell people not to eat when they go out and soup is definitely on that list and it's primarily because of the sodium levels.

Dave: I really like that you brought that up because sodium is something that people don't think about too frequently but particularly when you're eating at a restaurant okay restaurants they want you to come back, they want you to enjoy the meal so your food is either going to have sugar, fat, or salt in it; 1 of those 3 because that's what we like eating.

So often now menus will say they have a light menu or a calorie wise menu or something like that so chances are they've reduced the sugar, they've reduced the fat, well that it only leaves one option. There's a high likelihood that it's going to be loaded with sodium.

Kim: Yes. Absolutely. Unfortunately, our palates have become accustomed because we all eat out a lot to saltier foods. To us, that gives it some flavor. Just like we were saying earlier that your body as you start to clean it up and eat healthy, most of my clients say that once they've been on my program a few weeks they can barely eat out because they can taste the sodium so much when they start eating out.

That's another interesting aspect of cleaning up your diet is that not only can we not eat the sweets like we used to and have 4 cocktails like we did back in the day but you're going to start tasting how salty food really is when you're out there at the restaurants.

Dave: Which is such a neat phenomenon because not only just tasting it at restaurants but when you cook and start cooking a cleaner diet for yourself all those foods that maybe once taste very bland all of a sudden will be quite flavorful. I know clients that I work with they'll talk about that all the time. All of a sudden my vegetables, wow this is what a carrot is supposed to taste like or whatever it is but when we're used to just dowsed our food in salt, fat, sugar it's hard to really have those experiences.

Kim: Yeah. It's like your flavors and your taste buds are heightened awareness as you start to clean up your diet. A really good example is if you eat almonds. Most people would probably say almonds are pretty bland but when you start cleaning up your diet and you eat an almond you can actually taste the sweetness of an almond.

Cleaning up your diet will directly impact what foods you crave. Just be patient for these changes to happen.

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I feel like people, for one, we're so not present when we eat so we don't pick up on those things. Like you were saying, as you get healthier and you clean everything up you start to taste things more. Almonds is one ... The next time you all eat an almond I just want you to sit there and see if you can taste the sweetness and that almond flavor that comes out.

Dave: I love that. That is such an exercise in mindfulness. I'm going to try that as soon as we get off this call.

Kim: Yes. Go get some almonds.

Make Your Body Work Takeaway

Dave: Now, Kim, we like to wrap up the show with something that's called a Make your Body Work Takeaway. This is for Tim or anyone else who's in a similar position and wants to change their body but as we've talked about is not going to do it through just more exercise. What's one practical step that Tim or anyone else in his position could do today?

Kim: I think everybody what you could do today is start eating more real food and really take out the processed foods. That alone is going to change your body so much and also eating out less because when we eat out it's a lot of processed foods. Obviously, a huge takeaway today is not to over-train and not to think that you can work off a bad diet.

Then on the nutrition side, if you really start getting focused on eating real foods that don't have 20 ingredients on the label but are really down to 1 or 2 ingredients, I think you'll be amazed at how the body will start to respond to that. Eating real food is ... It will make counting calories something you have to do less because once you're eating those quality real foods it's almost like you don't overeat them.

Dave: Yeah. I totally agree. Actually, that segues really well into, you have a free giveaway for all the listeners today and it's your real food protein shake recipe. Can you tell us a little bit about this because it says no protein powders? Tell us about what's this shake all about?

Kim: Well, because I am an athlete and I'm definitely big on getting about 20 grams of protein within 45 minutes after a workout, which is highly recommended for anyone even if you're not an athlete, it's great to get that protein in right away after a workout.

Well, I was eating a protein powder just no big deal. I won't name the brand. It was vegan, not that I'm vegan but it was vegan and organic. To me, it seemed like the cleanest option out there. I bought it at Whole Foods. It was this really great brand and then I come to find out, this was years ago, they did some research on all these different protein powders and my brand that I was eating, amongst many, were found to have heavy metals in them.

I was so upset because here I eat so clean. Everything I eat is so clean and organic and fresh and I thought oh my gosh the thing that's going to take me out is this protein powder because I've been ingesting all these heavy metals. I pretty much was having it every single day.

I got so upset that I said I'm not going to eat supplements anymore, no more protein powders, no supplements because these things are not regulated at all. There is no FDA regulation on any of the protein powders that we're ingesting, which is why so many of them had heavy metals in them and continue to have things in them that we really shouldn't be eating. Trust me, these are big name brands that had things like this.

I decided I was going to create a protein shake made of all real food and it's fantastic. The freebie that I would like to give everybody is my recipe. I have about 3 or 4 different versions of the recipe that's included in this PDF that you can get, and everything in it is real food.

The nice thing about that for me, I'm a mom I want my son to be able to have some of my protein shake. I used to always be very hesitant when I was using protein powders because I don't know how many of you feel this way but it's sort of like the protein powder you could have but we didn't really know if our kids could have it too.

Now, I feel like well everybody should be able to have a real food protein shake as long as there's no supplements in it. My son loves it. It's a very high amount of protein for him as well, and again it's all real food with 4 or 5 ingredients.

Dave: I love it. I'm going to download a copy as soon as we're done talking as well. Again, for the listeners if you go to I'll have a link to it's called Kim's Eagle Shake and you can download your copy as well.

Kim, I just want to say one more time, thanks for joining us today. I know we talked about a lot of different topics today but I just love the fact that it was very practical and I know this is going to be eye opening, hopefully to Tim, but to everyone else who's listening. Thanks again for joining us.

Kim: Absolutely. Thank you for having me.

Dave: Thanks again, Kim for being on the show today and just for sharing some of your advice, some of your experience when it comes to exercising so much but still not seeing maybe the body transformation we're looking for. Really appreciate your practical advice and I know that everyone's going to come away with hopefully at least one action step that they can implement in their life today.

Thanks to you the listener for tuning in. I just want to say I've said this on quite a few episodes but it's so true, thank you so much for taking the time to write in whether it's a question for the show or a question just about your own health. I love hearing from you. That's why I do what I do. Without you and without your questions there would be no Make Your Body Work podcast. Thanks so much for investing some time in your own health but also contributing to this show. I appreciate it. You're a part of this show.

Now, I do have one quick favor to ask. If you enjoy the show, if you're a regular listener I was hoping that you could go to and that'll just take you to the show in the iTunes store. As you know, this show is free and I really just want to help spread the word and help other people find out about the advice that you and other listeners are getting here on the Make Your Body Work podcast. If you go to, it'll take you to the iTunes store and you can rate the show or leave a comment. This really helps other people in iTunes find the show.

Like I said, we're spreading the good word of healthy living and happier living. Now, next week a little teaser for you. I've got a really great question from a listener. Kind of a question kind of, I don't know, she's got a bone to pick with myself and all the other fitness experts that have been on this show. This is an episode that you won't want to miss. Thanks again for being here today and I can't wait to see you next week.

Thanks for joining me today!

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