As discussed in Episode 18 of the Wise Eats Podcast:
Do you struggle to lose weight and keep it off? Feel like you can’t make progress because of stress, peer pressure, or lack of motivation? Well, this article is for you, because my wife, Giovannina, lived that life for 10 years but finally broke free and made a permanent change to her physical and mental health.
Gio lost 39lbs in 2019 and has since fallen in love with weight lifting as an outlet for stress and building the body she’s wanted her whole life. In Episode 18, we discussed her weight loss journey and the factors that were most critical to her success.
I inadvertently became Gio’s coach through leading by example. She has struggled with weight loss for 10 years, saw the success I had with my fitness, and wanted me to put her on a regimen. So, I finally did, and she took the ball and ran with it. Although I introduced her to some tactics that helped make her successful, the work she put in is what got her the results.
Gio finally made a choice to show up for herself every day, and when you do that, it will change your life and inspire others. I’m so proud of her for making the time to get her health in order and achieve her goals. And she didn’t use any diet fads, weight loss gimmicks, or tortuous cardio regimens to get there.
The Biggest Weight Loss Factor: Saying No
Wes: “What has been the biggest factor for your weight loss in 2019?”
Gio: “Several things I think. One of them would be saying no. That’s probably one of my biggest weight loss factors because that helped me stick to my routine. Stick to the things that I know I should be doing to keep myself healthy mentally and physically. Learning how to say no and not feeling bad about it is hard. I still don’t know how to do that, but saying no might be the biggest factor”.
Wes: “Saying no to?”…
Gio: “Saying no to food, saying no to people, different relationships. Saying no to routines that I used to think we’re healthy for me that are not. Saying no to some of my favorite stuff, you know, but saying no to some things that I thought I’d never have to say no to but it’s worth it in the end”.
The Importance of Weight Lifting
When I met Gio, she was not a weight lifter and had no desire to do it. She thought it was just a guy thing and wasn’t anything that would play a part in her life.
Well, times have changed.
After years of watching me lift weights, she finally decided it was something she wanted to try. “If you can beat em, join em”, she says in episode 18. Once she gave it a shot, it didn’t take long to start feeling and seeing results from it, and she ultimately fell in love. Today, she will tell you herself that she gets really mad if she doesn’t get her weightlifting session in.
Her favorite forms of exercise currently are walking and lifting weights. She ran into the same trap I did where she thought she had to run constantly in order to lose weight. Running is great if that’s what you love to do, but lifting weights and walking are far more effective. She would much rather do a fasted walk first thing in the morning and lift in the afternoon than ever go on a long run, and the results speak for themselves.
Struggles with Weight Loss Over the Years
This is not the first time Gio has lost a significant amount of weight. She had a major wake up call in 2011 when she stepped on the scale and saw 259lbs. She felt unhealthy and would often be in pain due to her lifestyle. Since then, it’s been a struggle to lose weight and keep it off. Over the past decade, she’s lost the same 20-40lbs several times by trying different regimens and diet fads, but this time, it’s much different. Finally, the weight loss feels permanent because the lifestyle she’s living is something she can sustain forever. She’s eating whole foods, staying hydrated, getting good rest, reducing stress, and resistance training.
Reducing stress has been one of, if not the single biggest, factor in making this lifestyle change. Here are several ways in which Gio reduced stress in her life:
- Limiting toxic relationships
- Using cannabis (Follow her @WiseGalsGrow on Instagram)
- Exercise (Primarily fasted walks and weight lifting)
- Spending time with our dogs every day
- Creating more time for herself by learning to say no
I’m proud of the physical change, but more importantly, I’m thrilled with the mental shift. I’m the happiest I’ve ever been and it’s coming from the inside out. Muscles are just a byproduct of the happiness that is growing inside me as a result of taking care of my physical and emotional health.
Biggest Motivating Factor
Gio: “I want to be the best version of myself for me and for others. I really love giving to others and trying to figure out how I can do that has always been one of my main goals in life. The best way I can do that right now is to be an example to them and be the best version of me. I can’t give to others with my cup empty”.
“I want to see actual permanent change and to break the cycle of “this is hereditary”. Also, pregnancy may be a thing for me in the future, so I want to be the best version of myself so I can have the best delivery and be the best mom that I possibly could be”.
Consistency is Key – Developing a Routine for Life
In the beginning, Gio lifted 1-3 days per week. Some weeks she didn’t work out as many days as she wanted to or would even skip altogether, but ultimately, she stayed consistent and always got back to it. She wanted to start with a comfortable workload because she needed a routine she could stick to for the rest of her life. Now that she’s used to it, it’s much easier to show up because she’s actually enjoying the workouts more. Currently, she lifts between 2-5 days per week, which is perfect! Beginners and intermediates can make progress on very little time spent at the gym, which is why weight lifting offers such a big bang for the buck. The hard part is scheduling workouts and sticking to them.
Inspiration from Rachel Hollis
Gio: “That’s the hard part is learning that you can be in control and it’s not a selfish thing. That you’re controlling you and doing the best you can. Rachel Hollis got in my head this year so hard when she said that she stayed committed to a workout after going out with her girlfriends. She wanted to work out but put it off and went out with their girlfriends instead. But afterward, she came home and still got on the treadmill. One of her girlfriends asked, “really? why couldn’t you wait until the next day?” and Rachel’s like “because I told myself I would do it today”.
“Wouldn’t you hate it if someone said they were gonna show up for you and didn’t? What if someone said they were gonna show up every day at a certain time and never did? What would your relationship be like with that person? Yeah, so I gotta quit saying no to me. Taking care of myself is most important but to not think of that as a selfish thing was a huge mental struggle”.
“But I’ve done way better with it because I think of it as breaking a promise to myself and I don’t want to do that. I was two and a half hours late to myself the other day at the gym. Two and a half hours late? There’s no way I would have stayed waiting around for a person who was late like that. And I did that to myself. I wouldn’t do that to anybody else. I’m gonna do that to me every day? No, it’s not nice. So, learning to be better. Not just to others but also to myself”.
Diet Lesson Learned from Cannabis
Gio: “One of the biggest things I’ve learned through this process is about measuring your food. I’ve done the kitchen scale thing before but the reason why that really stuck with me this year came from taking care of my cannabis plants. When I realized how important it was to measure their food and how significant that was for their life and vitality, why wouldn’t I be doing that for myself? Why wouldn’t I give myself the exact amount of food and water and nutrients that I need? How about doing it for myself and not just my plants?”
Quick Bites with Mrs. Wise Eats
Favorite Specific Lift?: Deadlifts
Second Favorite?: Incline Dumbbell Chest Press
Favorite Workout Music?: Post Malone
Your Current Exercise Routine?: I try to do at least 3 days per week and the program is called Thinner, Leaner, Stronger by Mike Matthews
Cardio Routine?: Walking every day. Fasted walks and walking in between sets.
Favorite Wise Eats Recipe?: Chicken Wise Rice & Sharpshooter Breakfast Salad
Favorite Un-Wise Choice?: Wally’s Frozen Custard
Favorite Healthy Food?: Apples. I love them and share with our dogs.
Biggest Lifestyle Change Surprise?: That I love lifting weights now more than shopping.
One Food You Love That You Never Thought You Would?: Breakfast salads with eggs in them!
Favorite Source of Inspiration?: Worship music and Rachel Hollis
Current Goals?: Lose another 20lbs and deadlift 200lbs in 2020.
Weight Loss Advice for Beginners?
I truly understand the struggle. Everyone’s journey is unique. I’m still learning every day, but for me, sustained weight loss required a complete mindset change and environment shift. As far as activity, walk as much as you can and lift weights. Drink at least half your body weight in ounces of water each day, especially first thing in the morning. It sucks carrying water everywhere you go but do it anyway if you have to. Honestly, water, walking, and weed have been my favorite overall health-building tools.
Gio’s Quick Tips for Weight Loss
Here are some of Gio’s favorite weight-loss strategies:
- Make healthy smoothies in the morning for breakfast
- Drink at least half your body weight in ounces of water each day
- Go for fasted walks
- Lift weights! (She’s usually in the 6-10 rep range for most exercises)
- Keep track of your progress and continue to make “gains”, even if it’s just one more rep (she never thought she would EVER say gains). When you see on paper that you’re making progress, it’s a huge motivator to keep going.
- Get extra steps wherever possible. Park further away, walk the dogs, talk short walks in between weight lifting sets. Walk, walk, walk!
- If you have the patience for it, measure your food to know you’re getting exactly the right portion sizes. You can really have anything you want if you eat the serving size and move your butt!
- Podcast Webpage: Wise-Eats.com/Podcast
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- Gio’s Instagram: @WiseGalsGrow and @Wise.Wifey
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