How I Lost Weight While Eating Chocolate Macadamia Nuts

Family & F.I.T.  |  Debbie Hatch


This is me “just fit” but not competing.

I believe there are four levels of fitness.




Fit, and



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Most of us, including myself, are thrilled to live at levels 2 or 3.  No one wants to be unconditioned, in pain all the time, and immobile.  Few care to do what is required in order to compete.  I, personally, like competing.  It’s fun.  I love the ladies I’ve met while competing – several have become life-long friends.  I love the atmosphere and the prep.  

But…competition is not my real life.  It’s not how I want to live forever.  
It’s a hobby.  
Excessive exercise and dieting is not fun!  Neither is something anyone wants to do for the long term.  Sometimes you’re in the groove and you stay up with both.  Sometimes life happens, and you can’t seem to stick to either.
We forget that.
  • Today, I talked to two different friends (one is a competitor, one is not) who are doing two-a-days (that means two, separate work-out sessions in one day) because they “don’t like the way they look” and/or they’re “trying to compensate for poor nutrition with extra exercise.”  


  • Today, I talked to one of my clients (a competitor) who wants to know why she’s NOT doing double cardio sessions every day when “everybody else is” and another who is going to work with a different coach because I am “not giving her enough to do” and she really thinks she “needs fat burners in order to be successful”.  


  • Today, I talked to my niece who “can only get to the gym 2-3 times a week” so she doesn’t “know how she can possibly lose weight.”
It is impossible to out-train bad nutrition, which is why exercise is not my first or even my second priority.  I focus on mindset mostly, then nutrition, and then movement.  That movement may be in a gym but it doesn’t have to be.  It needs to be something you’re going to enjoy enough to actually do.
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Here’s what I’m talking about.
This is my real life:
I just (Friday night) got home from three weeks on the road.  I typically try to get to the gym while I’m traveling, but these weeks were unique.  I was with friends in Vegas, friends in California, and on the beach in Hawaii so…..I had many, much more important, things to do than to stress about getting to the gym.

I hung out with friends. We met for meals. We hiked. We talked. We played cards. We walked.  We snacked. I had wine, popcorn,

Notice half the red velvet cake is gone - before I got my lunch. I took the other half home with me.

Notice half the red velvet cake is gone – before I got my lunch. I took the other half home with me.

pancakes, frozen yogurt, lots of coffee and good chocolate.  I went to my favorite restaurant – and ate dessert before lunch!  I didn’t diet but I wasn’t far from my normal either (choosing protein for each meal, eating until only 80% full, having a salad every day, and filling up on fresh fruits / veggies).  I drank water every day.

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This is a lifestyle, remember?
Those little treats exist. I enjoyed them. I didn’t gorge myself to the point of being uncomfortable.  There’s simply no reason to.  I did gorge on talks, laughs, and hugs though.  It was amazing!
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When it comes to diet, in fact, I ate a chocolate covered macadamia nut before breakfast (while coffee was brewing) every day that I was in Hawaii. Only one, but every single day.  I drank shots on the beach one night, to celebrate several business ventures.  
I went to the gym once in California and once on my last night in Hawaii.  
That’s exactly two times in three weeks.  
But, I walked. A lot. On the beach.  Between 4 and 11 miles each day, in fact. I went scuba diving, kayaking, and boogie boarding.  I did a few sets of push-ups in my room.   That was it for exercise.  No weight training.  No hard-core cardio.  Just movement.  
And, you know what?
Not that weight matters – it really doesn’t – but, I returned home 4 pounds less than when I left.
Do what you can, when you can, with what you have available.  Health & fitness are for life:  they’re not “programs” designed to make you as miserable as possible.  Rather – they needn’t be.

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