Mornin’ friends! :)

How are you all doing this morning? Planning goals for 2010? Don’t forget – this coming week I will be posting more on the No More Resolutions Workout Program. Be sure to check it out!

Do you classify certain foods as good or bad? I can’t help but notice a lot of people talking about foods that are ‘bad.’ I think it is so important to note that food is not good or bad – it is just food. Too much of anything can be harmful to our bodies. I think the first step to developing a healthy relationship with food is to realize that there is not one right way for each person to eat. Food is food – it is not good or bad – it is how we consume it. Eating clean doesn’t mean foods need to be bland. In fact, I don’t even like the term ‘clean.’

(Probably because I don’t like to clean anything.)

I find it very disturbing when someone says ‘I don’t eat that.’ If it is because the person does not like the food, there are ethical reasons behind their decision, or the food does not agree with them, that is one thing. But for someone to restrict a food they may enjoy because it has been deemed ‘bad?’ That is not healthy.

I have always developed very balanced, lifestyle-based programs for my clients. I never want them to feel that a food is ‘out of bounds.’ Everything can be consumed in moderation. Sure, I can develop a ‘meal plan’ for someone to drop weight quickly, but what does one learn from that? In my experience, they learn more restrictive behavior from those types of meal plans.

Regardless, I don’t like the terms ‘clean’ or ‘diet’ when it comes to food. Food is food, and we should consume it as needed and wanted as fuel for our body. We should consume the things that make us feel physically and mentally alert, full of nutritious value. And of course, with lots of treats. ;)

What is your relationship with food like?

If you are concerned about weight gain, enjoying yourself, or finding the time to workout during this holiday week, check out my tips for staying healthy during the holidays.

25 Days of Workouts

I posted this workout a few months ago, and I have to admit that while it is a tremendous booty-kicker, it is so fun! Read through the instructions a few times – don’t be intimidated. It really is not very complicated and can be a blast! :)

For this workout, you need:

  • 4 cones or markers (you only need these if you are outdoors to mark 4 corners)
  • a mat
  • one moderate-heavy dumbbell (think 15-20lbs)
  • set of light-moderate dumbbells (think 5-15lbs)
  • one resistance band

To begin, mark 4 corners if you are outdoors, creating a large square. If you are indoors, you already have your four corners.


  • the set of dumbbells in the 1st corner
  • the one heavier dumbbell in the 2nd corner
  • the mat in the 3rd corner
  • the resistance band in the 4th corner

From the distance from one marker to the other (or one corner to the other), each exercise is performed:

from the first corner to the second corner: bear crawls

from the second corner to the third corner: high knees

from the third corner to the fourth corner: crab walks

from the fourth corner to the first corner: sprint

The first set of exercises are:

1st corner: 20 alternating lunges with dumbbells

2nd corner: 20 plie’ squats with the single dumbbell

3rd corner: 20 pushups

4th corner: 15 side lateral raises with resistance band

The circuit should go: 20 alternating lunges, bear crawl to the 2nd corner, 20 plie’ squats, high knees to the 3rd corner, 20 pushups, crab walks to the 4th corner, side lateral raises, sprint back to the first corner. REPEAT.

Get it?

After completing it twice, we move on to the next set of exercises.

The second set of exercises are:

1st corner: overhead dumbbell shoulder press, while standing

2nd corner: 20 burpees

3rd corner: plank hold, sing the ABC’s 5 times to hold it.

4th corner: 20 biceps curls with resistance band

The same traveling exercises are done inbetween corners. REPEAT.

It can seem complicated, but this is a very fun workout with friends or a group. Also, if you happen to be a trainer, I have performed workouts like these on many clients. They love the them – it is a nice change from the normal routine of free weights and machines.

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18 Responses to “Food Relationships + Bootcamp.”

  1. #
    Nicci — December 27, 2009 @ 9:16 am

    Great workout, my relationship with food gets better everyday, so far it’s good.


  2. #
    homecookedem — December 27, 2009 @ 9:55 am

    I totally agree – no food should be dubbed good or bad. At least for me, trying to restrict certain foods, ONLY backfires in the end. My relationship with food is the best it’s ever been before. Not to say it’s perfect b/c I still overeat sometimes and I still feel guilty afterwards, but I definitely feel more balanced and at peace with food than ever before!! :)


  3. #
    Stef — December 27, 2009 @ 10:00 am

    Ah yes, “good” and “bad” food designation is often the first step on that slippery slope towards an eating disorder, this i know all too well :(. i like your philosophy about food!


  4. #
    Estela @ Weekly Bite — December 27, 2009 @ 10:01 am

    Hi Jessica,

    I agree with your views on food! As an RD I NEVER tell a client they can’t have a certain food. It’s all about why we’re eating and how much we eat.


  5. #
    intheskinny — December 27, 2009 @ 10:09 am

    Oh my gosh! That workout looks like so much fun. I just got home from the gym and I want to do it. :)


  6. #
    Jenny — December 27, 2009 @ 12:32 pm

    I 100% agree with your food philosophy in this post! I’ve come a very long way in terms of my relationship with food in the past 2 years, and I’m happy to say now that the only way I look at food is by how it will make me feel physically. I choose to not eat fried foods because I know that afterwards, I will feel neither full nor satisfied. But, that does not stop me from stealing the occasional french fry ;)


  7. #
    janetha b — December 27, 2009 @ 12:44 pm

    that is a great workout, jess! my relationship w/ food used to be really bad but these days it is smooth sailing. loved your thoughts on it. thanks!


  8. #
    Averie (LoveVeggiesandYoga) — December 27, 2009 @ 1:08 pm

    “I think the first step to developing a healthy relationship with food is to realize that there is not one right way for each person to eat. Food is food – it is not good or bad – it is how we consume it. Eating clean doesn’t mean foods need to be bland. In fact, I don’t even like the term ‘clean.’”

    LOVE THAT!!!!!!!!!
    First we’re all diff and need to take diff approaches. I dont enjoy fats and nut butters, love carbs. Others are the opposite. I love raw or nearly raw, some people’s body’s NEED cooked. It’s all so individual, thx for pointing this out. AGain. B/c it’s always good for people (me too!) to re-read.

    I dont like the term clean either. Food is just food.

    And I always say everything in moderation. That’s a bit of an over simplification, BUT…I’d go with that rather than fanaticsm, or being over the top. Being too hung up just causes people to crash, falter, binge/purge, disordered thoughts, etc. Moderate, middle of the road, moderation is name of the game for me :)

    Just read your comment on my blog, so true. Being strong emotionally CAN MEAN crying. Showing your true feelings IS strength to me :) Right on my friend :)


  9. #
    Lauren — December 27, 2009 @ 2:57 pm

    There is nothing I hate more than when someone says “I can’t eat that!” (based on fear of gaining weight) Not only does it sound entirely restrictive, but it also makes others feel shameful for eating things that they enjoy! I think this is why I have a huge gripe against diet loss programs. My mom lived her whole life saying things like “I can’t have this or that” and I started to believe that these foods were bad and I was a bad person for eating them. This is where disordered eating stems from!

    Thank you for being so honest and shedding some healthy inspiration on this subject, especially at a time when so many people are probably feeling food guilt right now from all of the holiday indulgences.


  10. #
    julie — December 27, 2009 @ 3:21 pm

    love this post about food philosophy! i think what i hate most is when other people mock what you eat. or mock you for “eating healthy” or having “too many veggies” it’s silly!

    love this little fun group workout of yours! have a great night girl :)


  11. #
    The Candid RD — December 27, 2009 @ 5:08 pm

    I couldn’t agree with you more. This holiday, and every holiday, I have at least a handful of people come up to me and start talking to me about the foods they eat and those they don’t eat. I get annoyed because I don’t know what to say. DO I just listen and nod my head? Do I give them my honest opinion? Ugh. I am always stuck at these family functions, or even friend functions, having to hold myself back from my true thoughts. I like the 80/20 rule. I eat clean and healthy 80 percent of the time, but 20 percent of the time I eat desserts, eat out at restaurants, and enjoy some alcohol :)


  12. #
    Abby — December 27, 2009 @ 6:15 pm

    Great advice on food! I know sometimes I’ll call food “bad” because I don’t even want to open that door. My experience is that your body craves what you give it. But as long as it’s all in moderation, it’s all ok. I need to work on moderating my cookie-intake. Especially those red-velvet ones…..


  13. #
    Kelly B. — December 27, 2009 @ 7:00 pm

    That is great food advice! I love it! I feel like the more restrictive someone is with their diet then the more likely they will be to go crazy at some point with their food choices. I had a lot of friends not enjoy themselves over the holidays because they refused to “allow themselves” to eat the traditional holiday goodies. I would rather eat my pecan pie and LOVE every bite then refuse it to myself and end up not enjoying the holidays.

    I am not perfect and I, too, have found myself calling foods “good” and “bad” but it is always a reality check when you catch yourself doing it. Great post….


  14. #
    Lisa — December 27, 2009 @ 9:04 pm

    I agree with the Candid RD. The 80/20 rule rocks. 80 percent of the time before I eat something I ask myself if this gives me any sort of nutritional value. The other 20 percent I just let myself eat what I want, regardless of how healthy it is.


  15. #
    Shelley — December 27, 2009 @ 9:14 pm

    i definitely have “bad foods” right now but it is something i am really trying to work on. i agree, the best way to live in life is “everything in moderation.” i hope to get there soon!


  16. #
    Jolene ( — December 27, 2009 @ 10:50 pm

    I have an excellent relationship with food I think … I enjoy foods that I want in moderation, and am usually satisfied very quickly … if not, I enjoy a bit more.

    The only thing that I “don’t eat” is McDonalds. When I used to eat it, I enjoyed it, but I don’t miss it now. I choose not to eat it because it is CRAP, and I don’t want to put crap into my body. I also rarely drink pop – maybe once or twice a year.


  17. #
    MelissaNibbles — December 28, 2009 @ 10:46 am

    I’ll be honest and say that I label foods as good and bad. It keeps me from binging. It might not sound like the most healthy philosophy, but it works for me. I’m not saying I don’t indulge, because I totally do, but I don’t see a difference between calling foods good and bad or keeping certain foods out of your pantry. It’s all about how you maintain healthy eating habits for yourself.

    Fun workout!


  18. #
    Kacy — December 28, 2009 @ 2:17 pm

    I used to be that way about labeling foods good or bad, but I’ve really changed my way of thinking in the last year. Food is amazing. Period :)


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