Trying to stay fit and healthy can be challenging but fitness expert Sloane Davis gives us tips on how to change that. A mother of two, throughout her 30’s and 40’s she starved herself so that the scale read a certain number. Hungry, unhappy and deprived, in her 40’s she decided to end the obsession with food, intense cardio and on transition her mind and body and she did it!
Davis is a Certified Nutritionist and Personal Trainer who has helped thousands of people, both men and women, around the world get into top shape both mentally and physically. She has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Sports Nutrition and Personal Training. She works personally and online with thousands of clients around the US and globally. Davis has been featured in People, Fitness Magazine, New Beauty Magazine, Apple News, The Daily Mail, Yahoo News, Westchester Magazine and Fox 5 Good Day New York.
How do people stay on track in their journey to being fit without falling off the wagon and getting back on again in a vicious cycle?
The biggest challenge is staying on track. Most people start and then stop. Motivation comes from action. Two weeks to dedicate themselves to eat right and to exercise they will see the results. Continue in small steps. Baby steps. Things don’t happen unless you make it happen. My biggest secret is it takes consistency. Find a plan that you can sustain long term. As soon as you restrict you start to eat more.
What is your opinion on diets?
Adopt a healthy lifestyle. No need to cut out food.The goal is to be in caloric deficit. Budget food and macros so you can enjoy ice cream and cookies without having to feel deprived from it. Have a healthy relationship with food. As soon as you say you can’t have it you want it more.
How do you budget food?
I write nutrition plans based on people’s activity in and out of gym. Track and eat food with apps. You can have a slice of pizza. The more you log and weigh food the more you educate yourself on food. It’s about learning how to manage. If you want to enjoy food, focus on lean protein, stay away from fat during the day, bank calories.
What are macros?
Macros are proteins, fats and carbs. You need a certain amount of carbs for energy, protein and fats, carbs to train heavy at the gym. You have to become a label reader.
What are the best foods to eat and the worst to avoid?
Do not avoid any foods unless you are allergic to them. Eat everything in moderation. Stay away from highly fattening and fried foods.
How should one deal with emotional/stress eating?
If it’s nice out go for a walk. Get out of the house. House and boredom is what gets you to want to eat like that. Have a cup of coffee with protein powder that makes it like a latte. The stress goes away in 15 minutes.
What is your story?
I was basically doing what I tell everyone not to do. I was restricting foods. I was feeling guilty eating certain foods. I wanted to see my abs when I was 40. I started reading and I found out about macros. I wasn’t eating enough to feed my body and I needed to start building muscle. I started flexible dieting, eating twice as much and lost weight initially for a long time. My body loved the foods and carbs and started to build muscle to fuel the workout and see the changes. I was happier because I knew that trucking my macros was working. The motivation comes from action. I love lifting heavy at the gym.
What is the best way to burn fat and gain lean muscle? Is it doing more cardio and less strength training or vice versa?
Cardio will not change your physique. Weight lifting will lean you out. If you are only looking to lose weight you can do cardio but weight lifting will triumph. The more muscle you build you will burn more calories as opposed to the cardio. You have to get out of your comfort zone with feeling uncomfortable. Always increase weights, reps or sets. The ideal would be doing strength training 4-5 days a week. The magic happens when you feed and rest the muscles not when you work out. Women should not be afraid to get bulky in the gym. Building muscle will give you the look that you are striving for. Pick up the weights, get off the cardio machine and find a diet plan that you can hold onto long term. Slow and steady on consistent basis will get you most results.
When you are overweight you hear a lot of negative comments about your body even from the people closest to you. How do you overcome that while you are trying to get yourself in great shape and not letting it bring you down?
Your compliments and positive reaction will outweigh what the people in your life say. Put it to the side and focus on your own goals.
Any final words of advice?
I transformed my body at 40. It’s never too late to change. I have so many clients that are over 37 and some in their 50s. Anybody can do it if you put your mind to it. Eating healthy will not make you lose weight but eating in calorie deficit will.
For more health and fitness tips from Sloane Davis, visit: https://pancakesandpush-ups.com/.