Fight the #FatDemon - Coffee with Chrystal #alittleQC

Good morning, good morning. Let me turn everything off. Y'all know I have to struggle every morning to figure all this out. Good morning, good morning! I got Instagram coming on live now. All right, let me turn this off. Yay! Okay, here I am. That wasn't so hard today. Some days, y'all, I just cannot get it together. Listen, I saw that somebody said— and I don't know if it was yesterday or a day last week— but, um, they said, um, they said good morning and they were like, I love our QC community. And I was like, we have a community now? We have a community now? Good morning. I would say good morning, girls, except that we proved yesterday that sometimes there are some guys who tune in, which I'm fine about. I'm fine with that. The only thing is that my husband says because of that, I need to be careful of what I say because there's some times when, you know, we're just having girl talk and I just want to say what I want to say because we, we need to be able to talk girl talk, but we, we may not be able to do that here all the time, all the way. So I see you all, uh, I see you from New York City on Instagram, the Netherlands on Instagram, that's super cool. Maryland, I see, I see you. Arkansas I see you too. London, good morning, good morning, good morning. Virginia, Ohio, Texas, of course, good morning. Lydia, thank you for that. Kentucky, Tennessee, Dallas on YouTube, Pennsylvania on YouTube, Canada on Facebook. I see you. Good morning, good morning, good morning. Kenya on Instagram, good morning. And it's probably not morning there for you, but you're joining me in my morning, so I'm grateful for that. So y'all, okay, so I wanted to chat fairly quickly this morning because y'all know I got to say what I got to say and then jump off because I got a team call and I was flooded with all of these things that I wanted to talk about. But, um, there's just a couple things that I thought would be helpful to you because I've been hearing that there is a thing called the Quarantine 15, um, that it's actually a thing, that it's actually Um, you know, that people are— I mean, the fact that I go to the grocery store and they never have flour, uh, sugar is always low, uh, everybody's baking. I think everybody— I think everybody's baking. I know I've been baking. I baked some banana bread. Uh, Marissa, write that down so we can share my banana bread recipe. In the resources for this week. Somebody said, we bind it, we bind it. Listen, y'all, I love Jesus and I love churchy people, but it's funny. I just want to know, I just want y'all to know, when we are super churchy, from the outside looking in, it's funny. That's all I want to say. Um, okay, yes, and like for real, like the only flower, there were 3 things of flour left the other day. And I'm not going to take too many stream of consciousness turns to the left, but y'all, I was like, the hard wheat, like the, the not good whole wheat, the one that you can't bake with, nothing light and fluffy. And I was thinking, what is it? And, and the thing is, y'all, just lazy, because I have a little thing in my house to grind wheat. I have a whole pail full of wheat berries in the back. What am I doing buying anybody's flour? Being lazy. So anyway, I wanted to talk about ways to fight the fat demon. Let's fight the fat demon because the quarantine 15 should not win. And the reality is, is that when we get bored, many of us, not all of us, but many of us, when we get bored, we eat. Food is entertainment and it's not supposed to be, but it becomes entertainment. When we go and we stand in front of the refrigerator or in front of the pantry I actually posted a picture about that on my Instagram, uh, and that's just the reality, you know what I mean? It's the reality that we often eat when we get bored. I'm— my husband says, why do y'all all— meaning all of us in our family— why do you dance when you eat? You know, if it's good, it's like, you know, it's like if you're drinking something and it's sweet tea is the bomb. It's just like, hey, oh, you know, it's like, it's good. He's like, why, why does your whole family do that? So I want to tell you some things that you already know, but I want to remind you. Um, Joyce from Jesus says for every sweet I eat, I have to work out 30 minutes. So I did an hour and a half, an hour and a half of exercise yesterday, if that tells you anything. So here's the deal. We have to take care of our bodies. We all know, we all know. We live in a day and age when, because of information, um, the inner— the interwebs, we already know, we already know that, um, that being overweight puts a strain on your body. And overweight and healthy is different for everybody, right? We already know that too, that sometimes there's prescribed weights are not for everybody. It depends on your build. It depends on your age and all these different things. But we do know that being overweight puts a strain on your body. We also know sugar is not good. I mean, I've read and I've heard a doctor say sugar is actually more addictive than cocaine. And it's really hard, you know, to get off of it. I'm one of those people that has— I would need something sweet after I eat. Like it doesn't have to be anything major. It could be a mint. It could be a mint. But just to have that, and it's a thing, like my meal is not finished unless I've had something sweet. Carbs are a problem. And so, you know, these are all the things that we know, but then we don't necessarily, you know, act on that because it's easier just to grab what's easy. We also know that eating fast foods is not good for us. And so what I wanted to do, and maybe what I'll go more into depth with later this week, you know, I kind of wake up and talk about whatever I feel like talking about every day. So there's that. There are, if you go to my website, which is chrystalhurtz.com/blog, in the search bar, if you type in fat demon, just all run together, fat demon, kind of like my thighs, then you will see some blog posts that talk about fat demon stuff, okay? And that talk about being healthy. So there's plenty of there to keep you busy if you want to dive deep. I'm looking at, gosh, has to be 8 to 10 blog posts or podcasts that are there. But at one point we did a fat demon challenge on Instagram, and it was 7 days to see what would happen if you paid attention to everything you put in your mouth for 7 days. So here are some tips for fighting the fat demon. I want to let you know that you have to assess— Bonus Plus Blessed on Instagram says, we've been walking 5 miles every day during the quarantine. It's felt so good. Yeah, I've been getting out there 3 or 4 days with my boys to run or walk, and it has been, it has been great. It has been great. And this is the best time, you guys, because there is so little going on. Um, even if you're working, there's just less going on in life to get out and develop a habit of exercise, a habit of getting outdoors, a habit of walking in your neighborhood. Because even if you're a gym rat, even if you're a gym rat, the gym— while they're about to open, and you need to be wise about what you do about going back to the gym— there's nothing easier than to just walk outside your front door. For most of us, I know everybody Everybody doesn't always live in a place where that's simple, but it's easy just to walk out of your front door and go for a walk. And expert upon expert upon expert upon expert upon expert will tell you that walking is the most sustainable lifelong exercise that you can have. So yes to running, yes to weightlifting, yes to all these things. But at a certain point, running may not be what's best for your knees. At a certain point, lifting weights, while you do need to strength train, well into your senior years because you lose muscle. But being able to go to the gym, I mean, it puts a dependent factor in there. And so there's just, we don't, we underrate the beauty of going outside for a brisk walk. Joys for Jesus, I think you put my website up as Chrystal without the H. So y'all might, it's on the screen if you can see on Facebook, YouTube, and Periscope. But on Instagram, it's Chrystal with an H, C-H-R-Y-S-T-A-L. Chrystal Hurst. Peggy said, well, the snakes in Georgia are awake and on my trail. Well, be safe now. Be safe now. Okay, so really quickly, here's the thing. I am not going to downplay or dismiss exercise. That's what I'm not going to do, because exercise is really important. So is stretching, by the way, because if you exercise and don't stretch, you're only doing half the work. One doctor told me People are so worried about losing weight and working out that they forget that stretching— if you don't stretch, losing your, your mobility from a stretching standpoint, from a limber standpoint, moving, losing your mobility over time will, will stop you, will stop you from being able to do the other movements. So stretching is actually the first most important thing. Second is working out in terms of movement. But y'all, I don't care how much the gyms are going to open. They're not open yet, but they're opening on the 18th here. I know 2 gyms that are: 24 Hour Fitness and, uh, uh, what's the— Life— forget the name of it. It's Life something. I can't remember the name of it anyway. Um, but y'all, if— do you know how long it takes to burn off a medium fry? It's an hour. It's an hour. So when you're working out, you cannot out— I mean, it is very difficult to outwork a bad diet. Okay, so if you are trying to lose a pound a week, and I've done this math, you know, somewhere, a pound is equal, I believe, to around 3,500 calories. If you drop the fries and the Coke every day, you will lose a pound a week. People have been commenting on— they say, Chrystal Hurst, are you losing weight? And I'm like, yeah, but I'm not really trying. Um, one thing is that there's a lot going on and there's a lot in my house, kids in school and work, and, um, you know, and with the everybody throwing everything online for church, for— I mean, that just resulted in a lot of extra work. So I'm very, very busy. I have to remind myself to eat, but I'm also not eating out. So if you just cut out— certain of y'all, I have a friend who used to go to Sonic every day and get a Route 44 sweet tea, and then she would drink it throughout the day at work. She would get it with no ice, and at work she would just, you know, keep refilling it over ice, and she would kind of sip on it all day. She cut that out and just automatically started losing weight. So I want to give you some tips for this, okay? Number 1 is Write it down. Oh my gosh, is it already 7:14? So teammates, I will be on at 7:20. Let me, let me just finish this real quick. Write what you're eating down. Now there are apps for this. MyFitnessPal is one, Lose It is another. You can write it down on paper in a journal, a spiral notebook, it doesn't matter. Half of the battle is awareness. If you're not even aware or remembering what you ate for breakfast, if you're not aware of how much you ate and how many calories it is, And I'm, you know, y'all, I'm what? Yes, count calories if you want to. But honestly, if you just follow basic rules, things that you know you need to do, drinking way more water than what you're probably drinking, eating more vegetables. Vegetables should be half of what's on your dinner plate, not this little corner that we give it. Minimizing your carbs, cutting back on your, even your meats, because meats carry with them a lot of, that's a whole other topic for a whole nother day. Um, but the reality is if you just focus on vegetables and fruits and let your meats and your carbs be supportive actors, okay, co-actors, co-hosts on your plate, and you stop eating out and stop drinking the sugar, you will automatically be on the path to losing weight. The walking helps it, right? The water, oh my gosh, helps it because as your body gets rid of the fat cells. The water helps flush it out. So we know these things, but are we doing these things? So I want you, if you have not already been, um, paying attention to what you eat, I want you for even just 3 days just to write down everything you eat. And then at some point, even if you're not using the Lose It app or the MyFitnessPal app, if you will just go on to some site and start writing down the caloric value of what you've been eating. So you don't have to change anything for 3 days. Just pay attention to what you've been eating. Go and do the research on the caloric intake and add it up. Just have your eyes open, okay? The best way that I've found to fight the fat demon is to pay attention to the fight. And if you are closing your eyes and doing what you've always done then you're probably not paying attention. So if you will decide— you— we all know, we've been taught since elementary school, 8 to 10 glasses of water a day, right? So I happen to know that this right here is 4 cups of water. So if I drink 2 of these, I've had enough. If I drink 3 of these, I'm winning. So you just need a container, fill it up, decide how many of those containers am I drinking a day. And then there's a WaterMinder app as well that you can use to keep track of your water. But y'all, all of these apps, all they're doing is forcing you to pay attention, and you can do that with a piece of paper and a pen. Okay, so I don't even want to get into, um, you know, um, my brain just went dead. What's the name of that, Atkins, or intermittent dieting, or the Mediterranean, or Weight Watchers, Jenny Craig, Nutrisystem, going vegan, you know, low-carb dieting. Here's the bottom line for most of us: just pick something. Pick something and stick with it. And, uh, I told my— my doctor was talking to me, I called my mother's doctor, because she's a— she is a, um, before my mom got sick, she's an integrative medicine doctor. And y'all know I'm kind of crunchy, so I want a doctor who understands traditional medicine because there is value in traditional medicine. And I want a doctor though who also understands alternative medicine because sometimes traditional doctors don't understand alternative, and sometimes alternatives refuse to use traditionals, and the The two can coexist. You just have to be willing to look at both. And I wanted an integrative medicine doctor. So I called her and I said, listen, I know you did some stuff for my mom that was helping her to feel great. And again, before she got sick, she felt great. And her knees had been hurting forever. You got rid of that. And like, I just, there's some things going on in my body and I need to bring, bring my worlds together. And she said, okay, well, you know, it starts with your diet. I said, I know what you put in is what you get out. So she walked through the diet, which was— there was nothing in there that surprised me really. But then she said, so do you think you can do that? And I said, yes. And she said, why the hesitation? And I said, well, I need to know what we do after that, because my point is I can do anything for 6 weeks, anything for 21 days. I've been able to lose 20— I lost 28 pounds one time. That's on my blog when you go look. I lost it in 20— in 28 days, I lost 20 9 pounds eating low-fat, low-carb vegan. Felt great, but it was a lot of work, you know, cutting and chopping up everything every day. And after it was done, I went right back to my habits because that's what you do if you don't make a sustained change. So you have to start with something that you, you're like, I can do this, because once you lose the weight, you got to keep doing it. And she said, why are you hesitating? She said, can you do this? And I said, yeah, I I could do it, but I didn't know what we're doing after this. And she said the same thing. I said, oh, see, that's the problem right there, right there, because I'm going to go to Papa Dose and have some key lime pie sometimes. So what I want to urge you to do to fight the fat demon: drink more water, simple. Get outside and walk, simple. But pay attention to what you're eating. Just pay attention. Write it down, use an app. Yes, Keisha Brewster, to the Apple Watch or your Fitbit or your phone. Y'all, we are apt out. And if we're apt out and still gaining the quarantine 15, that's a problem. Cause really what that tells us is what we already know. The problem isn't an app. It isn't a plan. The problem isn't knowledge. It's you. It's me. It's me. And there are habits that we need to change. And there are things that we need to do. So true. But at the end of the day, you have to pay attention. There is no substitute for you paying attention to your life. None. Now, eventually, once we get done with this 21-day journey that we're doing in the Inner Circle, and once we get done, then we're going to launch into some other fun things. Hopefully, if you're on my email list, you got your invitation, uh, yesterday to the Sister Circle online event. If you didn't, just go to thesistercircle.com Your invitation for our end of this month event is there waiting on you. But the reality is, you guys, uh, what we're doing in the 21 Day Journey is paying attention to us. And all you have to do to lose weight, I'm telling you, it's simple. Pay attention to what you're putting in your mouth, know the value, know the nutrition, and then based on what you see, make changes and lose it slow. This is coming from somebody who's lost it fast about 6 times. I know how to lose it. I also know how to gain it back. And the only way to have sustained weight loss is to make changes that you can sustain over time because you're not losing weight. You're not going on the diet. You are saying to the fat demon that's always trying to intrude into your brain, into your mind, this is how I operate. And you create boundaries in your life that never let him in, never let him in. And if you spend all your time and energy erecting a fence that's really tall and high over here, and then you got to sit down, he's just going to come around the backside and come on in. So you have to be diligent about erecting a boundary in your life that is doable all the way around and that you can maintain. Okay, all right, I gotta go, I got a team waiting on me. Hopefully this is helpful. 3 things, y'all. Keep it simple. Drink more water, get more exercise, but most importantly— this is it— simply pay attention to what you put in your mouth. And we already know: more vegetables, less carbs, don't eat out. And I guarantee you, if you will start with what you know— my doctor told me to throw out the Oreos. I haven't done it, but I didn't replenish my dark chocolate almonds. My husband did for Mother's Day. But some things, y'all, just throw it out. And when you're finished with it, don't buy it again. Simple, simple things. If we would do the things that we know, we would indeed grow. I will see you tomorrow. Have a great day and don't gain that quarantine 15. Don't make your life harder. All right, I'll see you tomorrow. Bye.