[MELISSA]: Between writing notes, filing insurance claims, and scheduling of clients, it can be hard to stay organized. That’s why I recommend TherapyNotes. Their easy-to-use platform lets you manage your practice securely and efficiently. Visit therapynotes.com to get two free months of therapy notes today. Just use the promo code JOE when you sign up for a free trial at therapynotes.com. Hello everyone, and welcome back to the Bomb Mom podcast. My name is Melissa Vogel. I am your host of this amazing podcast. And I have a real treat for you guys today. I know I say that all the time but today really is something different and special. So, I’m going to give you guys a behind the scenes look to my group: Busy To Bomb Fit Mom. It’s a whole online program that trains and teaches and coaches and works out moms from all across the country that are looking to regain their health, their fitness, their bodies; get that pre-baby body back and get fit and ripped and strong. So, you’re that mom at the beach that looks hot in a bikini, with two kids on your hip, right? That’s what Busy To Bomb Fit Mom is all about. So today I thought I’d give you a sneak peek into one of our live Zoom calls that we do. In this group, part of the benefits of being in the group is you have access to me, and within this group, you guys, we do Tuesday night Zoom calls and on this call we all get on, I help walk through the week, our workouts, answer any questions. It’s just a great time to connect, and for us to slow down and focus on us. So, this Zoom call that you guys get to listen to is all about food, nutrition. You get to hear some of the other members speak; we go through each member, not every member, but a couple of them. I pick out, and we go through their food. So, you get to hear what they’re eating throughout the day and how their choices either help them be successful or lead them into a couple pitfalls and how they can fix it. So, it’s not just about, oh, I did this wrong, and I did that wrong, or I did this great. It’s always, how can I learn? How can I move forward? So, you guys get to hear that and listen to that on this call. You also get to hear from other members in the group giving each other pointers, tips, sharing their knowledge and their experience. And that’s what Busy To Bomb Fit Mom is all about. So, tune in, keep listening. Here’s our live Zoom call; learn and love it and you guys, at the end of the show, make sure you rate and review this podcast. And if you want, subscribe to my email list. You guys are definitely going to want to get on my email list and the course and learn how you can be a Bomb Mom yourself. Alright, so enjoy the show. We are going to start recording, because whatever is going to come out of our mouths next is going to be awesome. Awesome. Awesome. Hey Dianna. So, on the topic of food let’s talk about what everyone ate today. Charlotte, you’re gonna go first. What did you eat; breakfast, lunch, dinner, go. [CHARLOTTE]: Alright, hi. I just put all my food into My Fitness Pal because I was like, shit, I didn’t [unclear] my food today, and Melissa’s going to ask me what I ate. [MELISSA]: Good. [CHARLOTTE]: It was not the best day but also not the worst day, actually. It was okay. It was okay. I had oatmeal this morning, which I made with water and then I put some protein powder in it, because it’s chocolate flavored and it’s delicious. [MELISSA]: Can I just say, how did you like it? Because, take note, girls, because if protein [unclear] for you, this is a really good idea. [CHARLOTTE]: The only thing is… so, I have the Vega chocolate protein powder. It’s really good. The only thing I find is that the less sweet stuff I eat, the more I’m not that into sweets. And the more I eat, the more I’m like, oh, I want chocolate and cake. So, I do like it, but I feel like it reminds me of chocolate and then I want to eat more of it. But I’m doing okay, so it put some of that in my oatmeal this morning. So, chocolate oatmeal, and then… [MELISSA]: Sounds good to me. [CHARLOTTE]: And then my kids had almond butter sandwiches, and they didn’t finish them. So, I finished up their half-eaten sandwiches. [MELISSA]: Okay, so is this part of the not so good day part? [CHARLOTTE]: Yeah. And I logged that, I put that in. Then for lunch, I had an enormous salad that I have every day, which is basically chopped cabbage, chopped spinach, chia seeds, some other kind of seed, sunflower seeds. It doesn’t really have any protein in and to be honest, I kind of ate it in a rush and it was like a bunch of fiber and some seeds and [unclear] and that was it. So, basically no protein, so. [MELISSA]: Okay, what did you have after that? [CHARLOTTE]: Also, not the best. Then I was hungry, so I had a protein bar in the afternoon. And then in the evening… this is also not great, but I didn’t eat a huge amount of it, but it’s not great. My husband made chicken curry. So, I had white rice, chicken curry, and more spinach and cabbage to like, pad it out, and an apple. [MELISSA]: Okay, so why do you think that that was bad? [CHARLOTTE]: Um, because I feel like I didn’t get a huge amount of… I just don’t feel like it was a very good quality food day. And I was on the edge of slipping into having a bad day, like when I finished off my kids’ sandwiches. And then, and I was like, oh, I’m so hungry and I just really want chocolate and I was like, I’m gonna have this because it’s kind of chocolate. It just felt on the edge of being not in control, but I was still fairly in control. And when I added up my calories, it was still like 2000 calories, so it’s not a terrible amount of calories. [MELISSA]: Did anyone else think that Charlotte sounds a little ridiculous? [UNKNOWN SPEAKER]: Maybe we should just skip me. [MELISSA]: Oh no. oh no. [CHARLOTTE]: I’ve been dieting off and on for two years and I’ve lost basically, depends how you add it up because like I had a baby so, pregnancy weight and stuff like that, but like between 40-50 pounds and so I’m… it’s really hard for me to remember what normal eating is supposed to look like. So that’s what I have right now is like, eat more and enjoy my food but not just go crazy and put on a ton of weight. [MELISSA]: Right. Because you’re not on a diet. [CHARLOTTE]: Right. Because I’m not [unclear] get out of diet mindset. And it’s hard. Definitely. So, anyway, so that’s where I am. So, that was my not great, not terrible day. [MELISSA]: Okay, I think it was a fine day. I’m just gonna tell you right now, if it was not a great day, I will tell you. But this is why I want you guys to share right now, because we can learn little things. One, we learned that oatmeal and chocolate protein powder, hey, great. Tastes great. She got what she needed, and it probably fueled you. And then lunch, learn from her mistake – not having protein in it, which led her to being hungry way too soon. [CHARLOTTE]: Yeah. [MELISSA]: Which led her to not so great protein bar. I mean, you’re not gonna die by eating that protein bar but like, had you fueled more with probably a protein during lunch, right guys? Adding that into the awesome, amazing salad would have filled her up. [CHARLOTTE]: I have salmon; I could have put salmon in my salad. [MELISSA]: There you go. So, do it tomorrow, but now we’re learning; we’re all learning from you. And then also, I would sub either… not sub, add in with a lunch, or maybe even as a snack, something with a crunch. And that texture and sensory input with your mouth is really important. It makes you feel fuller, it makes you feel satisfied. So that’s why I love pot chips. You guys all saw it on the approved foods list. Like tonight, for my dinner, I took the Late July chips and it probably, like literally, is for chips, but I crumbled them up and I threw them in my salad so I got the crunch in with it, and the salt. [CHARLOTTE]: Yeah. Oh, I always put some [unclear] salad too. I have really low blood pressure so [unclear]… [MELISSA]: Yeah, I do too. I have to salt things. I have to salt a lot. Um, but learn from this because that probably would have kept you from having the protein bars. Protein bars aren’t bad, you guys, but always try to use them in a place of like, this is what I have to grab and go and have. [CHARLOTTE]: It’s what I have when I feel like, if I had a candy bar in the house, I would eat it. It’s like, this is what’s going to kind of satisfy that craving and get me over that. And it’s better than… [MELISSA]: Absolutely better. [CHARLOTTE]: …than peanut butter sandwiches. [MELISSA]: Absolute better. Now, if you were on a diet, you wouldn’t eat your kids’ leftover sandwich. [CHARLOTTE]: Right. [MELISSA]: But you’re not on a diet. And it didn’t kill you and it didn’t set you way over. So that’s okay. [CHARLOTTE]: Yeah, it did not. It did not, but it’s always just like a little bit scary, of like, if I eat this, then am I going to be like, that’s good. And then I’ll go and make myself a sandwich and then I’ll be like, that’s good, I’m gonna have another one. That’s how I got fat in the first place. [MELISSA]: But you’re not that person anymore. [CHARLOTTE]: Right. I’m not; that was two years ago. [MELISSA]: You’re not that person anymore. You’re a totally different shark now and you have support and accountability now. [CHARLOTTE]: Yeah. [MELISSA]: So, learn to trust the new you. [CHARLOTTE]: Yeah. [MELISSA]: Because that will help you get more balance in your life. [CHARLOTTE]: So that’s my day. [MELISSA]: And that’s good. We just learned a lot. And the chicken curry with white rice and then a ton of vegetables and stuff. Totally good meal. [CHARLOTTE]: There was a ton of vegetables, but I just feel like… I don’t know, I just, the rice, I kind of thought too like, it’s just like carb. I don’t know if it’s got much nutritional value other than it’s just carb. I’ve been really careful to avoid that kind of food for like two years. So now I eat it and I’m like, oh no. [MELISSA]: Yeah, and that’s the old Charlotte speaking out. Not bad. And we just learned a ton. Not bad at all. [CHARLOTTE]: I feel a lot better, actually. [MELISSA]: Good. Rachel, it’s your turn. What did you eat today? Spill it. She laughs. [RACHEL]: I did write it down. [MELISSA]: Okay, good. [RACHEL]: I was on the phone from about 8:30 till about five, literally. So, I had a No Cow protein bar for breakfast, with coffee. Lots of coffee because I was tired. And then I had carrots and broccoli… [MELISSA]: Black coffee? Like, what’s added to the coffee? [RACHEL]: Truvia. [MELISSA]: Okay. [RACHEL]: And I have carrots and broccoli in a couple little snack bags. So, I grabbed those to have that. And then for a snack, I had a protein shake. And then dinner I had another protein shake and a banana. That’s what I’ve had. [MELISSA]: I’m laughing with you. You’re like, I’m not laughing. [UNKNOWN SPEAKER]: I didn’t hear any food in there. [MELISSA]: Right. Okay, so is this because you were so busy, busy, busy today? [RACHEL]: Yeah. My day just really exploded. [MELISSA]: Okay, so let’s look at the benefits. One, she chose No Cow, which is a great protein bar. [RACHEL]: Yeah, I liked it. It was the first time I had it. [MELISSA]: If you haven’t tried them yet, I would say go to the store and buy a couple of them, but you can’t. Just order them on Amazon, but they got a very distinct taste. They’re kind of chalky. Like, I didn’t like it at first and then I was like, oh, okay, now I like them after about four of them, and they’re fine. But they’re pretty low in calories, but really good protein. And the ingredients are like, they’re really good. [RACHEL]: Yeah, I don’t mind it. [MELISSA]: But it wasn’t the best, it came out of a package, you know, and then she had massive coffee, and then she had some veggies. So, you did get some veggies in there. That’s good. But the two protein shakes, it’s like good and bad. It’s like angel and devil because you did get a lot of nutrients from those shakes, you know, but it’s a slippery slope because she didn’t chew. She didn’t learn… [RACHEL]: No, but my job was moving all day. [MELISSA]: Right. I would… wait now, I was gonna say I would suggest eating something. Are you going to work out tonight? [RACHEL]: Yeah. [MELISSA]: Are you intermittent fasting? [RACHEL]: I am fasting, since 6:30. [MELISSA]: I’m almost tempted to tell you not to fast today. Well, it’d be for tomorrow. Just to get food in you, I’d almost break it. Because you’re going to be super low on calories. You’re going to start to lose that trust with your body and your mind. Because your body’s probably going, I wonder if Rachel’s gonna feed us today? I wonder if Rachel is going to allow us to chew? [RACHEL]: I did have carrots. [MELISSA]: You did have carrots [RACHEL]: And broccoli. [MELISSA]: But yeah, it does make me question if you should go have like, a food, or some real food before your workout, or maybe after. [RACHEL]: Okay. [MELISSA]: You know, like a post. If it was me, I would do like canned chicken and mustard with like those rice crackers or something like that. So, it’s still a little bit of a carb but mostly protein. But lower calories. [RACHEL]: I got, so far, it’s like 70 grams of protein. I mean… [MELISSA]: I mean, that’s pretty darn good. [RACHEL]: Yeah, [unclear] a protein bar and two protein shakes. [MELISSA]: Okay, so what’s your game plan for tomorrow? [RACHEL]: Not being on as many calls. That’s a victory. And then I did plan… I started to write my schedule; I have to do day by day meal plan right now. So, I started writing for tomorrow. [MELISSA]: Good. [RACHEL]: Yeah, so I’ve been working on it. It helps keep me sane. I’m sure everybody else needs that. [MELISSA]: You look great. Did you weigh in? [RACHEL]: No, I’m scared to. [MELISSA]: You look good. I bet you’re down. [RACHEL]: Yeah. Okay. [MELISSA]: You’re definitely down. I can tell. [RACHEL]: Yeah, I feel good. Like, you know when you cross your legs and you’re like, wow, I can cross them a little more than I used to? You know, I didn’t realize my leg could go that far over. [MELISSA]: It’s so true. It’s such a true thing. Yeah. No, when the girth of your leg is smaller. Oh, that’s so true. [RACHEL]: That, and the seat in my car, even though I’m not in it as much right now it’s, um, I get in there and like, you know, after a while my ass hurts. I feel like it’s getting a little more bony. I haven’t had that in a really long time. So, it’s kind of unusual. [MELISSA]: I mean, it’s not a bad problem. I have it, so… as long as you’re still doing your leg workouts and your lunges and you’re squats stuff, you’re not gonna lose your booty in the wrong way. [RACHEL]: Yeah, yeah. [MELISSA]: Good, good, good. Anyone else need to go over their food? I won’t make everyone do it. But does anyone else feel like, I need to be held accountable or I did something really good and I want to share today, like, to help other people? Does anyone else feel the need to do that right now? [MELISSA – client]: I do. [MELISSA]: All right. Go for it, Melissa. And then Leah. [MELISSA – client]: So, I did the intermittent fasting for the 16 hours today. This was the first day that I did the 16 hours. [MELISSA]: Ever? [MELISSA – client]: Ever, 16 hours ever. [MELISSA]: Ooh, virtual high five. [UNKNOWN SPEAKER]: Awesome. [MELISSA]: Just be safe. [MELISSA – client]: I was like literally dying. At like, hour 14, 15 I’m like, oh my god, I need to eat something. But I know somebody else was also doing the fasting today. And they had asked the question, what do I do to break my fast? So, I was like, ooh, let me watch what she says. And you said a protein shake, or the oatmeal thing, but I didn’t get to have like my first meal till like two o’clock. [MELISSA]: Is that when your fast was over? [MELISSA – client]: Yeah. Because I ate late, because of my workout last night, that I just ate late. So, I’m like, okay, I’m just gonna do it anyway. It’s okay. I’m always busy in the morning anyway. So, I had some green tea, I was drinking my water. I’m staying away from my coffee because I’m still trying to cut back on my creamer that I put in. Okay. So, I’m like, I’m trying to get to just all black, but it’s hard. It’s really hard. [MELISSA]: It doesn’t sound good either. [MELISSA – client]: I know. Um, but so, I had a shake. I had a protein shake. And then, like you said, that crunch, I had some of my pot chips. [MELISSA]: Okay. [MELISSA – client]: And then I had three slices of my cracked pepper turkey, and I took a string cheese and I just, like, sliced it up and rolled it up with my turkey. [MELISSA]: So was the pot chips, the turkey, and the cheese like a meal? [MELISSA – client]: Yeah. So that was like my lunch and then I had, it’s like 100 calorie Kind bar. They’re like little minis, so it was just 100 calories as like a little snack in between, because I was supposed to stop eating like at six. So, I had a really short period so that I can do my intermittent fasting for tomorrow because I’m like, I don’t want to eat later again. So, my time was really kind of crunched on eating. So I’m like trying to shove a spoon in my mouth, but I’m like, I don’t know if I was just supposed to just kind of eat like two meals and a snack and be done for the day. [MELISSA]: Well, you left yourself like a four-hour window to eat. [MELISSA – client]: So, it was still hard, but I did have my dinner. I had a salad with some chicken; I marinated some chicken tenders in like a hickory… [MELISSA]: Okay. [MELISSA – client]: You know, those little packets of the marinades? So, that’s pretty much what I did with my chicken that I prepped on Sunday. So, I have it for the week, whether I have it with veggies and cauliflower rice or I shred it up and put it in a salad. So that was my dinner, was a salad with the chicken and cucumber, tomato. And so that was it. So, I don’t know, should I be… [MELISSA]: You’re probably only around 60 grams of protein. [MELISSA – client]: Yeah. [MELISSA]: Are you fasting tomorrow, like, are you gonna…? [MELISSA – client]: Yeah, I started fasting at six. So, I’ll eat, I think, like 11, 12, I’m gonna say? [MELISSA]: [unclear] eat at 10. [MELISSA – client]: Okay. [UNKNOWN SPEAKER]: We get to eat at 10. [MELISSA – client]: Okay. [MELISSA]: We get to… [MELISSA – client]: Yay! [MELISSA]: But tomorrow, because you got a little funky with today, tomorrow will be much better. [MELISSA – client]: Yeah, so that’s what I was wondering. Is it always going to be like this? [MELISSA]: No. And that was really mean to do to yourself. If I’m ever fasting, and leaving a four-hour window to eat like, that’s not even, like, right, no. [RACHEL]: That’s almost like you know what, don’t do this again, cuz this is what I’m gonna do to you. [MELISSA]: Yeah, yeah. [MELISSA – client]: I know. So that’s why I’m like, did I do this in a really bad way, or…? I just don’t know how to start it. [MELISSA]: Are you gonna keep fasting throughout the week? Or are you gonna do it just a couple days or…? [MELISSA – client]: Um, I was gonna try to do like, three days of the 16-hour fast. [MELISSA]: Okay, so today is Tuesday and then you’ll do it Wednesday. [MELISSA – client]: Yeah. [MELISSA]: And then you’ll do it Thursday. So, Friday, you’ll eat regular? [MELISSA – client]: Yeah, the weekend I was gonna be normal. [MELISSA]: Okay, good. That’s a good balance to start off with. That’s a good balance. Do it three days. And tomorrow, you’re probably going to wake up pretty darn hungry. [MELISSA – client]: So then do you recommend doing the oatmeal? [MELISSA]: Yeah. [MELISSA – client]: Okay. [MELISSA]: You’re gonna want that carb just for brain fuel and power to keep you going and your muscles are gonna want the protein. [MELISSA – client]: Okay. Yeah, I know, because I was doing… I had done legs last night. So that was my other thing. I was like, oh, man, I know after doing leg workout, like, you do get really hungry. And so, I was thinking, maybe is that one of the reasons why I was just like dying of starvation today? [MELISSA]: Yeah, 14 hours must have been rough, around that 14-hour mark. But learn from this. Now you know, and now everyone else knows it, can learn from it too. But we need every help that we can get right now to stay healthy and strong and fasting does it. It really does. When you do, if this ever happens again to anyone and you have such a short window of eating, make sure you do get carbs in there because just going over everything that you said that you had, not a lot of carb. [MELISSA – client]: Yeah, and that was my thing. I’m like, okay, I wonder how do I… so I didn’t know if I should have had maybe like a carb before I started my fast, like at the end of the evening. Or you know… [MELISSA]: Did you have oats and eggs for breakfast, right? [MELISSA – client]: No, cuz I had it at 2. [unclear] so I had to skip breakfast. I went straight to a protein shake. [MELISSA]: So, if this happens, you guys, what I would do is make breakfast lunch. There’s nothing wrong with eating eggs and oats as lunch. Shake first, then oats and lunch and that’s okay. If you have your shake and then two hours later, you’re eating lunch. Sometimes I feel like that when I’m fasting. I feel like okay, it’s only been two hours, but I need to eat already again. It’s okay, our window’s small and you got to listen to your body, your body used up that shake, it went right to your muscles and it’s time to eat again. And that carb would have helped you last a little bit longer just for energy and stuff. Yeah, I shift breakfast to lunch all the time when I’m fasting. But the carb would have helped, and you need it. Don’t be afraid of carbs, especially when you’re fasting. [MELISSA – client]: Okay. [MELISSA]: Because you’re gonna go 16 hours with nothing. And they’re gonna want it. Okay? How do you make your eggs with oats? So, Kylie… is that Kylie asking? I think that’s what I saw. Yes. I scramble mine. While my water’s boiling for my oatmeal, I scramble my eggs, I make my oatmeal, let it sit there, finish and then I dump it all in. I do scrambled. That’s how I do it. I don’t know if anyone else does that. [unclear] All right, Leah, go for it. How’s your day? Food. Teach us. [LEAH]: Today was pretty good. I got to post a lot of my meals today, which helped a lot. [MELISSA]: It does, right? So good. Emily did that? [LEAH]: Yeah. And so, looking at My Fitness Pal, and it’s telling me I should be eating like around 1700 calories. 1780 calories. I ate 1000 only. And then I exercise, and I burned 462. [MELISSA]: That’s [unclear] [LEAH]: So, yeah, and I worked out in the yard all day, or the past few days we’ve been working in the yard all day so, I still… do you have on your fitness pal, do you… does it subtract your exercise? Do you have it set… [MELISSA]: It isn’t set up to. Um, but I wouldn’t. I don’t think you have to. [LEAH]: Okay, because it’s really confusing because now it says I still have 1200 calories I’m supposed to eat. [MELISSA]: Right, because it subtracted the exercise. It’s giving you more, so if you really want to lose weight and tone up, you guys, I would shut that feature off. That’s one of the biggest pitholes people fall into with tracking their calories with these type of apps and stuff. And then they’re like, oh, snap, I can eat 300 more, because I worked out. If you’re truly just wanting to know, what am I eating? What am I burning, don’t mix the world’s, just log it, and use it for what you’re consuming. [LEAH]: Cos honestly, I still, even if I look at my goal, which is 1780, and the food that I ate was 1000, I’m still… I hardly ever meet my calorie goal, which I know is we’re always supposed to be in a deficit. However, I don’t know. Is it bad not to meet our goal? [MELISSA]: Not if your protein is still high and good. [LEAH]: Okay. [MELISSA]: And not if you’re staying full, and you’re not starving to death. [LEAH]: Yeah, I’m hardly ever hungry. Which is weird because I don’t know if you’ve taken a look at my Trainerize? Like, today I did Trainerize and yesterday, like, I’m lifting really heavy and the past few days I did all four sets, where last week I didn’t get my all four sets in. [MELISSA]: Nice. [LEAH]: Yeah, I know. It was really exciting. So right now I’m at… I’m only at 88 grams of protein at the end of the day. [MELISSA]: That’s not that bad, you guys. That’s why I’m always like, aim for 100 because even if you fall short, for a female, 80-90 grams, like that’s not bad. That’s [unclear] than a lot of men. [LEAH]: Yeah, yeah. [MELISSA]: That are bigger than us and stuff. So, it’s not that bad. [LEAH]: But I did have 73 grams of carbs today. [MELISSA]: Who cares [unclear], what was your grams of sugar? That’s what I want to know. [LEAH]: I don’t think it says because I don’t have the premium. Or can I see if it tells me? [MELISSA]: Yeah, you can still find your sugar. [LEAH]: Oh, nutrients, under nutrients, sugar… today I only had a total of 25 grams of sugar. [MELISSA]: Wow. You know, Leah if you keep this up, like your next weigh in is going to be huge. [LEAH]: I hope so. [RACHEL]: [unclear] seriously clean. [MELISSA]: Yeah, that’s why I’m like, I don’t care about carbs like… [LEAH]: Okay. [MELISSA]: Carbs aren’t bad for you. [LEAH]: And I’m still trying to get out of my keto brain, even though I’m still not really counting carbs. I still have that keto, you know, issue. Well, okay, so I didn’t track my dinner, although, for dinner, I forgot. It looks like I didn’t put my dinner, I had some more edamame, which is probably not high sugar, and I had some chicken… those chicken sausage links again, that I got at Costco that I’ve been enjoying. [MELISSA]: Neither one of those have a lot of sugar and both have a lot of protein. [LEAH]: Yeah. Yeah, so I still… I should probably actually hit my protein. I didn’t realize I didn’t put my dinner in here. I was so excited to not miss my call. I forgot to put my dinner. [MELISSA]: I’m sure that’ll hit you right at the right protein mark and stuff. [LEAH]: And I didn’t track very well last week. I tracked horribly last week, and I did weigh in. Even though I’ve only been on this is starting my third week, I did lose a pound and like, point two body fat. [UNKNOWN SPEAKER]: Okay. I’m gonna be… [LEAH]: That’s like on my goals this week, to track my food better, because I thought I would… I felt like I worked out so hard these past two weeks, I would have lost more body fat, but it’s slow going, it’s okay. [MELISSA]: And you’re learning. We’re learning right now what makes you tick and if you can function at that low calories, but you’re staying full, you’re eating the right foods. Your protein is high. Like, there’s nothing wrong with that. [LEAH]: Okay. [MELISSA]: I know sometimes people are like, oh my god, Melissa only has me eating 1200 calories, or did you hear what they’re doing in Bomb Mom? But we’re out-eating like… or me, I can’t speak for the group but like, we’re out-eating all those people talking shit. Like, [UNKNOWN SPEAKER]: Yeah, I know. [MELISSA]: The people that talk smack about me, I’m like, bitch, you know how much food I ate today? Like, I ate so much more than you. I don’t want to hear it. [EMILY]: Literally, I sat down with my salad tonight and Bill was like, Emily, that’s so much food, and I was like, it’s all lettuce and beans. [MELISSA]: I love it. [EMILY]: And did you say before that you were doing keto? [LEAH]: Yeah. [EMILY]: Okay, your body is going through a crazy change right now. So, don’t be surprised if… [LEAH]: I’ve been tapering off. I’ve been tapering off for a couple of months. So, I’m okay with it. I still get this carb stigma. [EMILY]: Yeah, in your brain, carbs are not bad. Carbs help your brain function. If you don’t have carbs, your brain doesn’t work. If you don’t have sugar, your brain doesn’t work. So just, but beyond, like what your mentality is with carbs and how that is going to change over time, like the actual metabolism of your body is going to change. So, you will be eating more while you’re lifting. Your body’s going to just, kinda like it might shrink and then it might kind of expand and then it’s going to shrink a whole lot. [LEAH]: Okay, [MELISSA]: Listen up. It’s true. [EMILY]: Your body has to relearn how to use carbs because you basically starved it from carbs, all the carbs, even the good ones. So just be prepared for like the crazy shift in your body and like, um, you might find… and this was one thing, when I was doing research about keto and like carbs and stuff, um, there’s a live that I did all about carbs a while ago. I’ll try to tag you in it. [LEAH]: Okay. [EMILY]: Where was I going with this? This is my brain. I can’t even talk adult anymore. [LEAH]: Coming off keto, you’re getting ready to… your body’s trying to reprocess all of that [MELISSA]: Your metabolism is going to be all wonky, so like, don’t be surprised if you’re just really, really hungry and just try to meet your calories. [LEAH]: That was my question. I think I posted on there, why am I not hungry? Like, I’m hardly reaching my calorie goal and I’m not hungry. [EMILY]: Your body’s changing. [LEAH]: Yeah, I’m not hungry at all. And I’m very active. Like today, I burned almost 500 calories doing my back and my chest and then worked out in the yard all day today, and I did yesterday, too. So… [MELISSA]: Yeah. Mark my word. She’s gonna be one of our top losers this next round. [UNKNOWN SPEAKER]: Sounds like you’re doing great. Just keep it up. [RACHEL]: She means that in a good way. [MELISSA]: Yes. Loser – that’s a good thing. [RACHEL]: Just to be clear. [MELISSA]: Yeah, let’s be clear. Poor Rachel’s like used to me, and she’s like, Melissa, let her know you’re kidding. That’s a really good thing. And I love… you guys, take note, pay attention like, she’s tracking. She’s starting a log. She realized she didn’t last week but this week, she’s paying more attention. She knows what she burned. Like, we’re learning our body. It’s not being obsessed. It’s like, no, I’m paying attention. I don’t know if any of you have ever had to track your cycle and learn about your body to have a baby. But do we call that being… I guess some people do, but do we call that being obsessed? No, like, that’s how I had to get pregnant with my second one. I needed to know everything about my body. My doctors were like, take this pill, oh, we think this is wrong with you. And I’m like, no, like, let me figure this out. It’s temperature. It’s fluids. It’s timing. It’s like all this stuff that you have to learn about how your body functions. It’s the same way it’s the same thing. We’re just learning about us. But we don’t learn about this in grade school and in high school and college. They don’t tell us to pay attention to your calorie expenditure because we’re not cavemen out outdoors anymore, gathering and hunting. We’re sitting at desks and everything’s at our fingertips. We’re not moving as much, as humans and we’re designed to, and that requires us to pay more attention to how we are functioning in this world and how much we’re moving. And now being quarantined, we got to up our game even more, you know? [UNKNOWN SPEAKER]: Yeah. [MELISSA]: I pissed so many people off on my live the other day. Yes, it’s a good day, I made like 30,000 people mad. It was awesome. Because I was talking about getting scanned. Everything I said to you guys in here, I like, put a public service announcement out on Instagram too. And so many people were mad at me. Like, I don’t need a scale to tell me that I’ve gained weight. Like, you can keep your opinion to yourself; I should screenshot all the messages and send it to you. And I’m like, you need to be responsible for the food you’re eating right now, and your activity level, because we are in a time that we’ve never lived. Right? Like, our whole world is different for everyone right now. You’re either working major hours or you’re not or you’re doing it with kids home and like everything is completely different right now. So, we need to act and behave differently. And people don’t want to hear the truth. People don’t want to hear what I have to say. Like, then stop following me. They’re like following me even more after they gave me negative comments, and they’re like, following me even more like, that’s fine. But take ownership; take responsibility. There were so many people in the group that didn’t want to scan and weigh in and then like, some more were trickling in today, some more will probably trickle in tomorrow. That’s how we learn. And we have to like up our game with that because we’re learning about us and our bodies. And it’s like the number one thing that we should be tracking and learning about, but no one talks about that; no one teaches us that, you know. Does anyone else have anything else to add about food, nutrition, or even workouts? Any questions that you’re coming across when you’re doing a move, your abs, anything? Anything to add? [UNKNOWN SPEAKER]: Yeah, I was gonna bring up the… I messaged Melissa on Trainerize today about… I’m always curious on is it better to lift heavy weights? Or is it better to lift a lot lighter weights? And what’s better? Because I would like to get a little more lean. Even as much experience as I’ve had with lifting weights, I… that’s like always in the back of my head. So, what [unclear]. [MELISSA]: Yeah. It is for a lot of women and you put a great example in there, too, about how you did like eight reps and you’re like, I probably could have done two more. Do I go the extra, did I hold myself back? Did I not? If you really think that you can do it in a safe manner and you’re like, but you know what, 10 is gonna be like… do it anyways. Maybe you’re gonna get nine and a half, bring them in and then drop them. You know, there’s nothing wrong with that. But I always go to the side of lifting heavier. Always. Because it’s gonna produce more muscle growth, more lactic acid, and the more lactic acid you have building up in the muscles, the more muscle you’re gonna build. And remember, fat can’t live where muscle grows. You are not gonna get bigger muscle underneath a layer of fat. And if you ever say that to me, you guys, I will kick you off this group. Like, I don’t squat because my thighs are so big, and they just get bigger with squats. I’m like, no, you haven’t put down the doughnuts yet. Squats are not making your legs bigger in that way. [UNKNOWN SPEAKER]: [unclear] seeing the donuts. [MELISSA]: Seriously, I’m like, let’s be real with me for a second. Because squats are amazing for you. They’re like amazing for you and they’re just gonna keep burning fat as you do them. So, if you’re pushing and you did eight and you’re like, okay. Eight? No, by your last rep you should be like, aahhh, making noise, and then getting kicked out of your gym. Oh wait, that just happened to me. Oh, that’s my story. [UNKNOWN SPEAKER]: Only you. [MELISSA]: Only me. But yeah, make a lot of noise. Like if you’re not making some weird grunts and noises, you got more in you, I always err on the side of more. The only exception, I guess, really, is if you have an injury, like a shoulder injury, and you can’t push up 25-pound dumbbells, that’s kind of heavy for a female but… and you’re like, but I still want to do my shoulders and eight pounds don’t hurt me. Do eight pounds and go forever in that way. You know, injury is always an exception, for sure. Knee pain, back pain, you know, when you have to work around something but you still want the burn in the muscle, go for lighter weight, higher reps and get a burn that way. [UNKNOWN SPEAKER]: Okay. And I just have to say thank you for our workout we did on… was that Sunday, our live workout? Shoulder and [unclear]. [MELISSA]: Oh, yes, Saturday. I think it was Saturday. [UNKNOWN SPEAKER]: Saturday. Yeah. When we were all sitting on the couch in our fuzzies and it reminded me that you really helped push me because I was honestly babying myself. Like, I have all these other reps and sets to get through, I better just not do as many. And then you just pushed me and I’m like, okay, I’m not a sissy. I need to just get through this. [MELISSA]: Like, we’re doing it. It’s four. Let’s go. But now, just prove to your mind and your body like, oh my god, I’m capable. I am capable. We don’t realize how capable we are until it actually happens. [UNKNOWN SPEAKERS]: Yeah. [MELISSA]: We have to see and feel proof to know. And it’s kind of sad, but that’s just how we work, you know? There’s nothing wrong… [UNKNOWN SPEAKER]: Yeah. We have to prove it to ourselves first without injuring or dying. Yeah. [UNKNOWN SPEAKER]: Chances are, you’re not going to die. [MELISSA]: You’re just going to feel like you are, but you’re not gonna like it. All right, you guys, let’s wrap up this call and I have to say, Melissa, you look so different. [UNKNOWN SPEAKER]: Mm hmm, you look awesome. [MELISSA]: You look like you’re 20 years old. Like, I don’t know what you’re doing. [MELISSA – client]: I don’t know, cos maybe I don’t have makeup? [MELISSA]: Maybe it’s because you don’t have makeup, I don’t know. But like, your face looks different, your neck is changing like… [MELISSA – client]: Oh, thank you. I… [MELISSA]: [unclear] through your T-shirt, like your shoulders are changing. [MELISSA – client]: I’ve noticed that, um, yeah, on my arms when I wear some tank tops. I’m like, oh, I’m noticing a little bit of you know, some definition there. So, yeah, thank you for noticing. [MELISSA]: It’ll just keep coming off. Just picture… [MELISSA – client]: I was so close. I weighed myself this morning and I was 141. [MELISSA]: Oh, you are so close. [MELISSA – client]: I know, I’m like, one more pound. [MELISSA]: Learn to be 141. Then we will learn to be 140. [MELISSA – client]: Yeah, I know. Definitely. Because my, like I said, my hump was that 150 mark, I could not for the life of me get past the 150 for the longest time before I started this group. And prior to that, it was always that 145 mark was the mark where I could not lose. After I had kids and stuff, it was just 145. And then… I don’t know. [MELISSA]: And now you’re like 140. [MELISSA – client]: I know. Thank you. [MELISSA]: That’s cool. That’s so cool. I love it. I love it. You guys. All right, well, everyone have an amazing night. If you need to get ahold of me, or actually just message us in the Trainerize app, you know, or post it on the group. Like, don’t hesitate. Because it’s gonna be another rough week like, it is what it is, but we’re sharks. We don’t care. We’re going to keep swimming through Corona and fight it. You know, we’re gonna do it and keep fighting. We don’t stop swimming. All right. Alright, have an amazing evening, you guys, we’ll talk to you tomorrow I’ll be live in the morning. And I’m really hoping to do… Get booty bands. You guys don’t have the booty bands, that’s from The X Bands, thexbands.com. Get them. Get the little two-pack; they’re pink and purple, one’s thicker, one’s skinnier. I’m going to be doing a lot of live videos with those bands to build the booty. Like, if we’re home and we have minimal equipment, we’re going to build our but there are so many things you can do, and like 15 minutes; like 15-minute workouts. They don’t need to be 30 minutes because you’re going to be dying after about five. Okay? So, get them if you don’t have them yet. And the links are in… the links are in the topic section somewhere, for like important forms, or trainings, or products. You’ll find it. It’s there. All right, you guys have a good evening. We’ll talk to you soon. [UNKNOWN SPEAKER]: Stay safe everybody. Have a good night. Bye. [UNKNOWN SPEAKERS]: Bye. [MELISSA]: Wasn’t that awesome? So, let me ask you, what are you going to do with this information? We are looking for women who are ready to take action, get off the roller coaster and really make a change. If that sounds good to you, we can jump on a call and see if the Busy To Bomb Fit Mom community is a fit for you. Schedule your call, visit www.busytobombfitmom.com. What are you waiting for? The opportunity is right at your fingertips. Let’s talk and have more Melissa, and more Bomb Mom action in your life. This podcast is designed to provide accurate and authoritative information in regard to the subject matter covered. This is given with the understanding that neither the host, Practice of the Practice, or the guests are providing legal, mental health, nutritional, or other professional information. If you need a professional, you should find one.