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One foggy Saturday morning, as I sat clutching my chipped coffee mug and contemplating my sleep deprived existence (my two year old was up in the middle of the night...again), my husband approached me with an idea. He suggested we should create a family garden. He explained to me how he would make the garden boxes and the kids would shovel soil and plant seeds.
We could all watch the garden grow together as a family and appreciate nature. I looked at him and said "You have got to be kidding me.
I’m so exhausted! More work for me, on top of everything else I have to do. I'm going to give this idea a big NOPE". Apparently having a two and four year old made me resistant to new ideas.
Later that day we ended up at the garden store. Ever the pusher of new ideas, my husband was perusing the store and acting very motivated to give this family garden idea a try.
I crossed my arms, irritated , while corralling my son who was running laps through the garden center aisles. We bought bags of soil, seeds and a few plants. We even bought new watering cans for the children.
Upon returning home, we dumped everything in the backyard and proceeded to ignore it all for weeks. Finally, a few weekends later, my husband got to work. He got me outside, with the children and we all planted our garden.
I was not a motivated participant, but I begrudgingly sat outside and helped garden. We all worked together, despite the sleep deprivation and knowing I had about 30 chores to catch up on.
But...the craziest thing happened. Our plants began to grow! Our little family garden started producing vegetables and it was amazing.
Several months later, my husband had lost interest in the family garden, but I kept going outside to harvest, trim, plant and water. He still helps me haul trimmed leaves and soil around, but I mainly take care of the garden myself.
I rather enjoy it. And the children finally sleep, so I'm a little less sleep deprived and grumpy. I grow beautiful zucchini, squash, kale, tomatoes, blueberries, arugula, sweet peas, green onion, radishes and cucumbers.
Of course I had a few growing pains, as a gardener who knew next to nothing about gardening. I learned that expensive watering cans for children may end up being chucked into the neighbor’s yard, never to be seen again. I learned that you can, in fact trim zucchini leaves. You don’t have to live with the zucchini jungle in the back yard. I learned that if a tomato plant grows to a gargantuan size, a family of raccoons may use it to traverse onto the fence. Those are only a few things I learned about gardening.
I learned a little about myself as well. I learned that being open minded about new things can help me grow as a person. I learned that growing food that I feed my family and friends makes me feel good.
I learned that my children, who are now seven and five years old, enjoy taking care of the garden with me. They now see the value of being outside and getting their hands into the soil.
It has been three years since I started my vegetable garden. I realize now that this garden is very similar to my weight loss and fitness journey.
The beginning was extremely difficult. And I dragged my feet a lot, but in the end I love to use my muscles and work hard.
My life has changed quite a bit, for the better. Thanks to my persistent husband, the soil, seeds, sunshine and my children.
I will teach people who are struggling with anxiety and other overwhelmingly negative feelings about how to effectively accomplish their goals (even when they are under pressure, stress, and time crunches).
You may wonder: Why should you listen to me?
Before I continue, I want you to know something about me. I’m not anybody special. I do not have any special gifts. Yet, I am able to channel who I am and use simple, but special tools to generate outstanding results.
These tools have transformed me into a mentally resilient, happy, present business owner.
More than 90% of businesses are factually destined to fail. Many would see this disturbing statistic as a reason to feel pressure and anxiety. However, as the founder of Terra Nova Fitness, I see this as the greatest opportunity on Earth. Where others see troubled water, I see opportunities.
And, I want you to have this ability too.
Remember that I am not anybody special. However, I do have special skills — but, these are skills that anybody can learn.
Dr. Thomas has been serving Pacifica since 1993.
I have known Dr. Thomas for many years and have had the pleasure of many deep and thoughtful conversations with him. I have the upmost personal and professional respect for Dr. Thomas. We are extremely fortunate to have him speak at TNF.
Dedicated to your Success,
There are many ways to describe the criteria of a successful client.
My own bias says its someone who experiences fulfillment and progress regularly.
Im going to share the umbrella things they are have in common that provide the foundational support for all the mindsets, tools, strategies, habits and actions that fit under them.
I will also share practical ways to implement them.
They are curious…
One point in time Marcus Aurelius was the most powerful man in the world. He was the co-emperor of Rome at the time the most powerful empire on the face the planet. When walking through town people would give him incredible praise and clap for him. Marcus would walk through town with an assistant he commanded to whisper in his ear “You are just a man, you're just a man, you are mortal”.
Our most successful clients have a similar mindset wanting someone reminding them to stay the course and at times find their way back on the right road. They are curious to what an expert has to say to them. Reminding themselves that they are not an island all to themselves.
Our most successful clients are curious about more efficient ways to keep habits, efficient ways to become less stressed, better ways to work out, tools, tips and strategies that can enhance their life.
Recently one of our most successful members became very curious on how to decrease anxiety and stress. In a constant state of anxiety and stress our fat storing hormones take over our bodies steering wheel.
She was very curious listening to studies that have shown that excessive email checking dramatically increases depression, anxiety and stress. We came up with an email policy and strategy that is since then increased her productivity, decreased her stress and anxiety, this has given certainty to the people she interacts with when they can expect a response. A win win agreement for all. And she started losing body fat when she was stuck at Plateau. She was a very curious!
They are coachable
What can you do with one mind? What can you see with your own reference experience? What can you do all by yourself? What can you do with you're own cognitive biases?
You can accomplish a lot with the above-mentioned qualities. But there is a law of diminishing returns. Now what can you do with a second mind added to your mission, A second mind that has the experience of thousands of people, what can you accomplish with someone who sees things you may be doing to self sabotage yourself, What can you accomplish with somebody that knows a fast-track way to get where you're going?
This is how we put people on the Moon, this is how we created artificial limbs for people that need them, this is how we created cures for diseases, this is how we build houses for habitat for humanity. These things were accomplished through the pulling of multiple minds together, people open to better more efficient ways to accomplish the mission.
Our recent $200 cash prize winner for the 6 weeks program was completely shocked she won. Little did she know at the time she was indulging in what people who are fluent in health and fitness do. She is extremely coachable and in doing so she's utilizing the reference experience of the coach who has 11 years experience. She's learning from somebody who is fluent in and health and fitness.
Imagine somebody learning a new language. For example, I'm learning Russian now. Imagine if I wanted to say a phrase and I asked somebody who is fluent in Russian How to say it.
Native speaker tells me how to say the word or phrase but my response is one of not being coachable.
The single most effective way to improve your results is to increase the number of emails you exchange with Jessica or me. This is where check-ins, celebrations of small victories, and support and encouragement happens. This is where you are PULLED, instead of simply trying to push alone on your island.
Successful clients recognize that some engagement is better than none — they email when a family or work issue crops up. They discuss not only their progress, but also their challenges and setbacks.
Think of your engagement with us like at TV-show writers’ meeting. We work to transform your current story into your ideal story.
Effective engagement is like peeling an onion. Each engagement activity moves you one layer or step closer to success and fulfillment.
In my own life, I practice these same engagement strategies. If I stark to slack in any area, I schedule a “wake up call” to generate momentum.
Here are some practical ways to increase your engagement and position yourself on your road to success:
· Record everything you eat for one day;
· Meditate for 60 seconds;
· Take 5 deep breaths;
· Send your coach a check-in email;
· Ask your coach for feedback or advice;
· Inquire about our free accountability habit system;
· Check your body fat each week at the gym.
Dedicated to your success,
By Chris Shah
“At least I’m not sticking my finger down my throat.”
Recalling this story seems like a past life. This was me rationalizing my eating disorder not being as bad as someone who purges on purpose.
A few weeks later in a dark, cold garage, my finger down my throat began the next stage, referred to as “purging bulimia.”
I would routinely fluctuate between excessive working out and eating my prepared food to overeating both healthy and unhealthy food. After the overeating, I would starve myself for 8-12 hours, then that graduated to purging after overeating.
I spent countless hours looking into the mirror to find the perfect view of my muscular body. Most people watched TV shows, I watched myself and adventured on an endless pursuit to find the perfect clothes to make me look muscularly big.
This consumed virtually every living second of my day. I was a see-saw of extreme emotional highs followed by downward spirals that seemed darker than the previous.
Catching a glance of myself in the mirror that didn't look big consumed my whole being.
In this mindset you only identify with your body image and eating. That means all my eggs were in one basket. If those eggs broke, I had nothing left to defend my emotional well-being.
If my current clients saw me during this stage of my life, they would have zero doubt they could conquer any emotional eating issues. Now, I’m known to my clients as “super positive and motivational.”.
This disorder become my identity and the lens I saw the world through. I allowed it to selfishly push away a happy life from me. I had to get out.
It finally got to the point that staying the same seemed more painful than changing.
It was not a single event or breakthrough that changed it all around. Similar to any woman, I have fallen in love with it’s a combination of factors. The following breakthroughs broke the chains forever.
Breakthrough one is feeling present to become the watcher of any emotional disturbance.
Breakthrough two is diversifying your identities to provide you with multiple emotional lives.
Breakthrough three is relying on the process to be your GPS guide.
I discovered the power of presence, which helped dissolve my ego and attachment to excessively judging myself.
It was like a prisoner getting his first taste of freedom and fresh air. This was another world I discovered, I was enthralled with it. I started on a quest to see what it would take to stay free.
Some ways you too can experience present energy is to simply watch a bird or a plant in nature. Just watch and put your focus on it, and you will experience a taste of presence. Meditation is a verified way to also become more present, and incorporating it into your life is a great investment in yourself.
The single greatest power you gain from present energy (mindfulness and meditation) is that you become “the watcher” of your emotions. This breaks the illusion that you are your body image. You lose attachment, and ultimately you gain freedom and greater peace of mind.
A common response when I bring up meditation is “I’m no good at it, I can’t stop thinking” to explain why they don’t do it. They have unconsciously set up rules against themselves.
If your rules are “I can’t think” and “I must always maintain concentration” to be successful at meditation, how often will you be successful? Very rarely.
The cool thing about life is that you can make up your own rules. Here are my rules in order to be successful at meditation. Rule one: Schedule it, Rule two: Start with two minutes, Rule three: Focus on your breathing, Rule four: Don’t judge your performance.
When you do those things, you are successful at meditation, and the amount of time and benefit you will gain starts to increase.
What other identities must I value? I’m also a father, business owner, world traveler and friend. I started to pour more focus into those other areas of my life.
What must I do as a business owner? What must I do to show my son I love him? What must I do as a boyfriend? Where do I want to travel next?
When I diversified my focus on many identities, the stranglehold of the “bulimia” started to loosen its grip on me. I would no longer put all my eggs in one identity.
If my abs didn't look exactly the way I wished “No big deal. They will soon, but I have other shit to do.” If I occasionally ate some chocolate, it was no longer “I’m so bad, “my veins will disappear.” It was, “That was so good,. I earned it.”
I was no longer fully identified with the image of my body. The feedback loops from hell no longer terrorized my mind.
Life happens, and when it does we need something to keep us calm, Inspired and confident we can make it though.
Relying on a process can guide us when many get lost in stormy emotions.
The process gives me the power to be the director of events in my life. Without a process to navigate the world, most will be in constant emotional reaction to events and results.
This is commonly the thought pattern that rules over yo-yo dieters. ( also known as the feedback loop from hell).
I wake up between 3:15 and 4 a.m. to start my director process. I want to tell life what I’m expecting out of it, not wait to see what happens.
It starts with 10-20 minutes of meditation, followed by a few minutes of gratitude, to excite my inner cheerleaders, reviewing my focus for the day, and incantations (mantra’s loudly vocalized) to literally program my subconscious mind. I want my subconscious mind to go to work for me so I don’t rely just on will power.
Through this whole journey life and I have taught each other everything is a choice. When you are at rock bottom it’s a choice to continue to look down or up in a new direction. It’s a choice to feed the pain or reach out to hope and help. Once you realize we have the power of choice life will never be the same again.
This is how I went from a eating disorder to a smile.
Fitness is not just about lifting a weight or throwing a medicine ball. Its not just about losing body fat and becoming toned. It’s about hiking up a mountain feeling strong with lungs full of breath. It’s about creating memories that will flash before you in your final hours.
It’s about feeling confident when your being intimate with your loved one. It’s about how you will spend your later years either full of life and energy or shuffling around in despair.
Fitness is creating experiences that feed your soul. Please remember this when your mind lies to you about putting it off until tomorrow. Put it on today!
The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.
There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, fat loss hacks.
Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!
Here are my 7 most effective Fat Loss Hacks...
Fat Loss Hack #1: Cauliflower Rice
Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.
Fat Loss Hack #2: Vegetable Noodles
There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.
Fat Loss Hack #3: Lettuce Wrapped
By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.
Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.
Fat Loss Hack #5: Coconut Oil
Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.
Fat Loss Hack #6: Wholesome Sweeteners
Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.
Fat Loss Hack #7: Water
Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.
Start using these Fat Loss Hacks today and enjoy a leaner, more fit physique. Let me know when your jeans start to feel loose around the waist!
A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you're on the fence about starting one of my programs today then call or email for the details.
Let me be your #1 secret weapon in fat loss.
You may think the time you spend in the gym is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts.
How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.
1. On the Way to Work. To shed some calories before clocking in, you have a number of options depending on your situation. You can perform calf raises in the bathroom, or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs.
2. When Doing Mindless Tasks. Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting.
3. Every Time You Finish a Task. When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it.
4. When You Need to Communicate. Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation.
5. At the Top of the Hour. A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day. That’s right—all you have to do to stand up for your health is stand up!
All of these bonus calorie burning tips are great – when done in conjunction with a consistent, challenging exercise program. If you aren’t yet one of my valued clients then now is the time to join in – call or email today to get started!
Got body fat? Today I have 7 simple and effective ways for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 7 strategies are proven to help you slim down fast.
1. Drink a Gallon of Water
Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.
Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed.
2. Cut out Alcohol
This fat loss tip is always met with groans, but despite its unpopularity it remains one of the most effective. The first reason that alcohol should be cut out in order to lose fat is that it’s filled with empty calories. These are simple sugars that taste great but add up quickly as stored fat in all the wrong places.
The second reason that alcohol should be cut out is that the simple energy that your body derives from the alcohol will be used as energy long before your fat stores are tapped, making it impossible to reduce body fat on days when alcohol is consumed. That should be incentive enough for you to put down your glass and reach for some water.
3. Do a Variety of Aerobics
Variety is key when it comes to the aerobics side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results.
The great thing about aerobic activities is that these can and should be fun! Hiking, biking, swimming, surfing, jogging, brisk walking – any activity that requires you to move your body for a decent duration of time and break a nice sweat in the process.
4. Cut out Processed Junk
This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want.
The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh fruit, sliced veggies, plain Greek yogurt or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel.
5. Lift Weights
You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain.
The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.
6. Use HIIT
High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat.
HIIT is achieved by performing short, intense burst of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes.
7. Work with a Fitness Professional
When your car needs new brakes, you take it the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you...try to do it all on your own? That makes no sense.
Look, we all have our expertise, and we rely on each other when in need. My expertise is fat loss. When people in our community need a new and improved body they come to me. I’m passionate about getting my clients results, and my programs have been proven effective.
I thought I would play off one of my favorite treasure maps.
Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix. Remember the time will pass anyway so might as well be fit and healthy.
So what do fit people do in their "healthy lifestyle"? Take a peek with the following 7 Habits of Highly Fit People:
Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don't buy any. Even buying junk food for your kids or spouse is not advised since 1) you'll likely eat some of it eventually, and 2) your loved ones shouldn't be eating that junk either. It's called junk for a reason.
Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.
Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I've found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.
Treat exercise time with the same importance that you would a business meeting or trip to the dentist.
Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?
The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn't empty.
Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you're cheating your body out of great results when you don't push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.
Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.
Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you'll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?
Eat before or after your entertainment and pay attention to what and how much goes into your mouth.
Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.
Fit people don't leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.
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I hope that these habits have inspired you to make a change for the fitter in your own life.
If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.
If none, or very few, of these habits describe your lifestyle, then I've got good news – you now have 7 effective new habits to start that will get you some awesome results. Don't try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.
Whether you’ve been riding the healthy eating wagon for a week or a decade, staying on can be difficult. Fortunately, there are a number of ways you can hold on.
Keep reading to learn seven ways to protect yourself against the temptation to fall—or even jump off of the healthy eating wagon—on a daily basis.
Eating is a basic human need. Cut your calories in half over night or slash any specific food group out altogether for a prolonged period and you’ll land flat on your face in no time flat. When you’re eating for good health, you still need to eat. You’ll just need to go with healthy options and avoid eating more than your body needs to fuel itself through the day.
There are as many excuses to fall off the healthy wagon as there are days in a year. So if you’re going to stay on the wagon, you’re going to have to ignore the excuses and focus in on your goal: eating the right stuff. Which brings us to the next way to avoid falling off the wagon…
Being mindful of your healthy eating ways is easy during the first few days. After all, you’ve spent years eating one way and now you’re changing everything up. In a week or so, however, it can be difficult to remember your desire to eat healthily and even harder to remember why you made that decision. Stay focused on your choices and why you made them to stay strapped tightly on the wagon.
Every person’s health goals and expectations are different. If you hop on a healthy eating wagon for the first time in your life and expect to shed 30 pounds in a week, you’re going to be disappointed. Setting appropriate goals will help you stay on the wagon and help you make the next goal, as your wagon gets easier and easier to ride to the finish line.
Always struggled with your weight? Tried every diet plan known to man without success? Then you’re going to have a lot of folks who scoff at your desire to eat healthily. Let them scoff on their own and find new friends if you have to. Once your lifestyle changes start to pay off, strut by the folks who said they’ll believe you’re serious about healthy eating when they see results and watch their jaws drop.
The reason healthy eating is difficult for so many is that unhealthy eating tastes so good! Understanding this and understanding when you most want unhealthy food options will help you stay on the healthy wagon. Have a hard time saying no to sweets at your best friend’s house? Invite him to your place or meet at the park. Eat everything in sight when you’re lonely? Give someone a phone call when no one is around.
You should aim to stay on the healthy eating wagon all day every day. But you should also be ready when you fall off. While you can find any number of ways to get back on the wagon, the best is to just do it! Admit you goofed up, recommit yourself to healthy living, and start living the healthy life you deserve once again.
Ready to take your fitness results to the next level?
Which inner dog are you feeding?
Feed your way to happiness and fat loss.
Without judgement, observe the next 3 strangers you come in contact with. Remember that many of us are fighting private battles no-one knows about.
What movie is that person playing in their head? A dark sad movie? Or an inspiring epic adventure? Observing other people allows us to step out of our cognitive biases about ourselves.
The following fable is a rock that I swim to when the waves of life are crashing upon me.
3 real world examples
Which dog will you feed?
Scene 1: End of a full day at work/meetings.
Self pity dog: “I’m so overwhelmed!”
Result= Higher stress hormones, fat cell multiplying, you feel beat up or defeated, you AGE faster
Gratitude dog: “ Wow! I’m over stimulated and i’m glad I can see my family and friends now.”
Results= Less Stress hormones, increase fat burning, you feel accomplished, you age LESS!
Scene 2: You gained a few pounds over vacation
Sorrow dog: “ I’m so bad! What’s wrong with me?!”
Results= Downward spiral of emotions, YO-YO cycle, you feel terrible, worthless and may give up.
Faith dog:” I had a great time and stayed active. I will get back to my routine”
Result= You start losing weight again.
You reinforce your self image that you are an in shape healthy person. You say to your self “ Hey! I deserved the vacation and i’m excited to get back in my routine”
Scene 3: Working out while kids are at home
Guilt dog: “ I should be home with my kids, I feel bad leaving them”
Result= You start rationalizing that you have no time to workout. You put everyone as a priority except yourself.
Generosity dog: “ I deserve to have more energy and decrease stress. Taking this time for myself will make me a better parent”
Result= You have more energy, less stress, happier and this makes you a more patient parent.
What dog will you feed today? The power is in your hands.
Losing fat isn’t easy…I don’t have to tell you that. You’ve been striving for a fat loss goal for longer than you’d like to admit. To work towards your goal, you slave in the gym and watch what goes in your mouth every day.
But what if you could drop 100 calories or more by making a single change to your meal or snack? It is possible. You’ve just got to know where to swap. Check out the list below to find out nine easy swaps that will make your diet drop 100 calories instantly.
Ready? Get swapping!
No, you don’t have to give up bread altogether. If you want to quickly watch 100 calories slide off your meal, all you’ve got to do is toss the top piece of bread from your sandwich or the top bun from your burger. It may require a bit of balancing on your part, but it will instantly save you 100 calories and help that loaf of bread go twice as far.
Since we’re already talking bread, we may as well knock out the bagel dilemma. They’re delicious, thick, and hard to resist. However, if you can toss them out the window for an English muffin instead, you’ll still enjoy great flavor (and a delightful texture) and without even batting an eye, trim 100 calories from your breakfast, lunch, or snack.
Have a hard time taking your coffee straight? You’re not alone. Not interested in giving up coffee altogether? Then you’re going to need to find a new option to the creamer-heavy concoction you make on a daily basis. The easiest solution is to swap out your creamer for nonfat milk. Lucky for you, this small swap pays off big, cutting 100 calories from your morning jolt.
Your taste buds may revolt at the thought of light beer, but your shrinking waistline will love it. Drop your insistence on good ol’ regular beer and drop 100 calories during a two-beer sitting.
Orange juice is a staple of many folks’ breakfast routines. What if you tossed the juice and went for the real thing—a genuine, bona fide orange? You probably already guessed that this, too, would shave a lot of calories from your meal. At the same time, you’ll get more fiber to keep your day moving along well.
They’re readily available, taste great, and give you the salt fix you need. Peanuts are not, however, a low-calorie snacking option. Swap them out for edamame and you’ll grab 4 bonus grams of protein, while cutting your calorie count by 100.
When the stress of life gets to you, few things help you forget about your troubles better than a chocolate milkshake. Unfortunately, that shake leaves you feeling bloated and for good reason. It’s jam packed with calories. Get the same chocolate comfort with a glass of chocolate milk instead of a shake and cut out at least 100 calories.
You grew up eating maple pork bacon and you’ve trained your kids to salivate at the thought of it. What if there was a way to have your bacon and eat it, too—without quite as many calories? There is. Going for an ounce—yes, just one ounce—of maple turkey bacon instead of the pork version will shave more than 100 calories from your daily consumption. And you still get to eat bacon!
They won’t stay fresh for months on end, but if you eat fresh grapes instead of their wrinkled siblings, you’ll cut right around 100 calories at once. Yes, it is that easy.
Remember that exercise is a huge part of the equation when it comes to achieving weight loss.
Call or email us today and we will get you started on the exercise program that will reshape your body once and for all!
When it comes to weight loss the usual conversation includes eating plans, workouts and motivation. Working behind the scenes but equally important are our hormones influence on weight loss.
Out of the cage: In the presence of low levels of Leptin you don’t have the signal working saying “ No thanks, i’m full” which leads to overeating.
Leptin exists in your fat cells so when you lose fat cells your leptin decreases. Wait what? That’s a good thing right?
The problem is most people want it all right now and are obsessed with quick weight loss.
lose 3-4 lbs by starving the first week.
Leptin decreased faster than should
Muscle tone is lost thus decreasing your metabolism
End result puts you on a collision course with the dreaded YO-YO
Holding on to too much fat and not exercising
This builds Leptin resistance and increasing your overeating
Severely restricting your food intake and losing large sums of weight fast to loss weight long term MUST BE ELIMINATED FROM YOUR MIND SET.
It’s exactly like Severely restricting your pay/revenue so you can have long term wealth.
1- Avoid fad diets
Limit excessive calorie cutting for extended periods of time. Instead use a cycle method. For example: Day 1: Low calories/carbs, Day 2: Low calories/carbs, Day 3: Moderate calories, Day 4: Increase calories to maintenance levels. Rinse and repeat.
2- Get ZINC!
Low levels of Zinc are linked with described leptin. Zinc rich food are beans, beef, and a small amount of cashews.
3- Eat slower
Give you Leptin a fighting chance to do its job
REFUSE To Be Average—LOSE Weight This Holiday Season!
Most of us think that there are only two ways to handle Holiday food temptations.
You could say "No" to everything and get the reputation of being a Grinch.
Or you could say "Yes" to everything and end up gaining 5 or 10 pounds.
Let's explore the following 7 ways to politely turn down Holiday food that's pushed on you by well meaning friends and family.
Why stalling works: By not directly turning the food pusher down, they feel that they've won and will drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it.
Why being stuffed works: No one can refute your statement about being full. If your food pusher is persistent then let them know that having one more bite would make you uncomfortably full to the point of pain.
Why having a diet restriction works: Even the pushiest people are likely to back off when they hear you have a diet restriction. The key is to be consistent. If you say that you aren't eating gluten then don't reach for a bread roll.
Why spreading it around works: You're not making a scene, and quite frankly, no one is going to notice. When food is put on your plate without your consent you are under no obligation to eat it. Spreading the food around is a simple way to defuse the situation without eating something you didn't want.
Why saying thank you works: Sure, the dieting comment was probably made passive aggressively, but nothing is stopping you from taking it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness.
Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd love to have leftovers for themselves as well. Compliment their cooking and let them know that you think they deserve a break over the next few days.
Why wanting to live long works: Said with good humor, this drives home a serious point. You are watching what you eat so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!
By warding off food pushers you'll eat fewer calories and will avoid holiday weight gain to start the New Year off right!
Remember that exercise is a huge part of the equation when it comes to achieving weight loss. I hope you use this list so both you and the person
offering you food continue to share happy emotions together.
Call or email me today and we will get you started on the exercise program that will reshape your body in the New Year.