FitTip101 #85
Eat a light high protein meal before going out to eat if you are going somewhere where you might be tempted to overdo it. That way you won’t show up hungry and will be more likely to stay on track.
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Fit Tip #86
FitTip101 #86
Harness the fat burning power of protein. Research has shown that people consuming a high protein meal burn twice as many calories afterwards than those eating a high carbohydrate diet. Don’t use protein shakes, though as liquids don’t satisfy your appetite as well as solids nor do they create the increase in metabolism that you would get from natural foods like chicken, fish and meat.
Fit Tip #79
FitTip101 #79
Monitor your water intake to make sure you are getting enough. Fill a container with water and carry it with you throughout the day for an accurate assessment of how much you are drinking and to ensure that you don’t get thirsty and think about drinking juices.
Fit Tip #87
FitTip101 #87
If you have a craving, take some time out to do something else to distract yourself. It’s called metacognition and it really does work.
Fit Tip #88
FitTip101 #88
Stop dairy. Milk is a high calorie drink made of sugar, salt and fats that are designed to help infant mammals gain weight. That said, it is not a food for adults trying to lose weight. Half and half and skim milk are also high in liquid calories and sugars so keep it out of your diet as well.
Fit Tip #89
FitTip101 #89
Never use instant over whole grain or steel cut oatmeal.
Fit Tip #90
FitTip101 #90
Don’t drink alcohol, especially after a workout.
Fit Tip #91
FitTip101 #91
Understand that you will have to work on yourself to see your progress as what you see in the mirror won’t be how you look if you don’t take some time to accept yourself.
How to educate people on Obesity
http://www.rte.ie/news/2015/0506/699023-obesity/
Is it just food? is it just exercise more? Its much more than this! You need to take an approach that covers your whole lifestyle not just for the next couple of weeks but something that will mean a healthier life, for the rest of your life. What do you do after you have been to the gym? Do you think completing one spin class a week means you can eat anything you want because you have sweated a lot? What does a sedate job do to your posture? Being overweight can impact on both your joints and internal organs that may result in lasting damage as you get older.
Understanding what lifestyle changes you can make to either change this or prevent this if you are thinking of someone else can make a massive difference to health. How would you feel if you had more energy, more flexibility, more choices when living life? How can you begin to make changes to your daily habits; how do you plan your food intake, what sorts of foods should you be eating and how much? Imagine not having to go to a doctor with the aches and pains associated with too much weight being put on joints on a daily basis. The benefits of understanding how to change are huge, all you need to know is the ‘HOW TO’ part. Why not call us, or come in to see us and we can help map out a plan of how you can begin to change: don’t just accept being another statistic the next time this headline appears in the news!!
LAND AHOY ANCHOR DOWN
Today I am going to talk about a very simple but effective technique that I have used successfully over the last few months that has allowed me to use past positive experiences to push through challenging times when I have been outside of my comfort zone and need to transform my mind into a positive state.
What I am referring to is Anchoring .
Anchoring is when we use a external stimulus to trigger a particular internal state or response .For example have you ever noticed when you think of your favorite foods you start to lick your lips ?Hmmm Steak.
I use anchoring a lot during my training to transform my mind into a positive relaxed state by focusing on my breathing first then by focusing on my five senses recalling a memory in which I felt confident and strong .I turn up the volume on what I can hear and the lights on what I can see.I have now built up a toolbox of anchors that I use both inside and outside of the gym.
We can use anchors during our training but we can also create them from our training.Imagine being able to feel calm and confident entering a interview room ,less stressed when driving or more relaxed in work knowing you have a important meeting.
The next time you get that extra push-up or lose that inch you have been working so hard to lose the past few weeks ,stop and let the anchor down capturing all the positive emotions you are feeling .What can you see,hear,taste ,touch and smell?Allow the strength that you have grown in the gym to overflow into all other aspects of your life.
“Once you replace negative thoughts with positive ones you will have positive results” -Willie Nelson
Stand strong.
Glen