A new episode of A Mind For Fitness Podcast is now up. In this episode, Eian Carlin gives four ways to make your Intermittent fasting easy and effortless. Enjoy
A new episode of the podcast is now up. In this episode, I talk about the best books on diet, exercise, and mental fortitude when it comes to reaching your goal weight. Enjoy!
Have a new episode of A Mind For Fitness Podcast. In this episode I interview Byron Morrison. Byron Morrison is the author of the book ‘Become a Better You’ and founder of Tailored Lifestyles. His work is all about helping as many people as possible live healthier, happier lives, as they make maintainable changes to the way they eat, think, move and live. Byron has himself lost 50 pounds and has an amazing story! You can find out more at www.tailoredlifestyles.co.uk Enjoy!
One of the things that astonishes me about my transformation from being fat to being fit is the way I now think. Not only did I go though a physical metamorphosis but I also whent though a mental one as well. Here are two topics contrasting the way I thought as a fat person to how I now think as a fit person.
Thinking About My Next Meal
As an overweight person, I use to worry about food particularly about my next meal. I was like a junkie worrying about his next fix. Part of the problem is that a lot of my happiness came from food.
Another aspect of the problem is that I was always hungry. Eating processed food that are also high in carbohydrates will raise and lower your blood sugar rapidly leaving you hungry more often. So of course I was always thinking about my next meal.
I’m still a foodie. I love to eat and enjoy most of my meals. However, I generally do not think about food until I’m hungry.
Also, I do not look to food as a primary source of happiness. That is to say, I do not look to food as a way to change my state or comfort me when I’m feeling sad. Now I much more look to exercise and other resources to change my state.
Worrying About “Wasting” Food
When I was overweight I was constantly concerned about finishing my plate. I viewed throwing food away even if I was full as a waste. So instead I would stuff myself.
I grew up hearing about starving children in China who would love eat what I threw away. Feeding the poor is a serious matter and I’m not trying to make light of it in any way. However, me overeating does not do one thing to help starving children. It only makes me fat.
I no longer worry about wasting food. This is not to say that I frivolously make extra food just to throw it away. In fact, I generally eat most of what is on my plate. But I do not try to stuff myself if I’m full.
The reason I no longer worry about throwing away excess food is that I had somewhat of an epiphany a few years ago. I realized that if you are overweight, then I am wasting food if I eat past satiety. It is not going to use; It is going to fat. So I decided that I could either throw excess food in the trash can I wear (fat cells), or I could through it in the trash can I don’t wear.
Changing your thinking is sometimes more difficult than changing your habits. But the truth is all change starts in the mind. Today challenge yourself to think like a fit person. If you do, you will eventually act like a fit person.
As a health coach, I see a lot of people who want to get in shape for the new year. It’s natural. It’s a new year filled with new promises and new possibilities. It seems like nothing is impossible.
There is a lot of truth in that last statement–nothing seems impossible! But wait. Haven’t you been here before? Haven’t we all? I remember telling myself every January 1st. that this year would be the year I finally got in shape. But by the following December, I found myself in the same if not worse shape than when I started. So what’s gone wrong and how can we fix it?
The truth is that it is not just one thing but a bunch of small things that that add up to failure. However, if there is one encapsulating issue that if addressed would solve most problems, it would be this: No plan!
Instead of having a plan people say things like, “I’m just going to try harder,” or “I’m going to be more healthy,” and “I just need to lose a few pounds.”
The problem with this is that it is too vague. In what ways are you going to try harder? What does “more healthy” mean? And how much weight do you actually need to lose? The truth is without a specific plan you are more than likely going to find yourself in the same place by next year.
The plan you choose should be specific and should cover an eating protocol, a workout protocol, and psychological conditioning. You want to keep as motivated as possible on all levels of fitness. This includes what you eat, how you move your body, and your state of mind.
Your plan should be realistic. It should include a time when you can eat your favorite foods, and a time off of exercising for rest.
It should also include more than one way to track your weight-loss progress. For example, the scale is a great way to see how much you have lost but this should not be your only means of measuring your success. Another way is by having a goal shirt or dress that you want to fit into. Often you may not be making progress on the scale but you may be fitting better into your clothes.
Finally, let me extent an invitation to you from Advanced Weight-Loss Resources. If you are looking for lasting success in the area of health and fitness, please contact us and let’s get you to your goal weight this year!
Intermittent fasting (IF) is not only healthy, but it’s a great way to lose weight. I have personally used it to lose a lot of unwanted fat. In fact, I IF most days of the week. But my biggest problem is getting back into it after a full day of eating.
After a full day of eating, I’m normally very hungry the following day. Sometimes I’m hungrier than if I had not eaten at all. Getting though the late part of the mornings and the afternoons are the most difficult times for me. But I have found one trick that helps me push past those points in the day when I really want to eat. What is that trick? I give myself tasks.
By tasks I mean anything that I can or need to accomplish. For example, when I start getting hungry, I will tell myself I have to mow the lawn first or something like that. After that, I’m normally not hungry and can sustain my fast for a few more hours. If I get hungry again and it is still not time to eat, I will simply give myself another task. Another example is going to the gas station to fill up my car.
The task can be anything. It just has to be something that you do, something that takes action. This will take your mind off of your hunger. In contrast, it can’t be a passive activity like watching a movie or listening to a podcast. In my experience, passive activities just allow me to focus on the hunger.
So next time you are intermittent Fasting and you’er having a hard time making it to your eating window, try this trick. And don’t forget to share this post if you found this helpful!
A new episode of a Mind For Fitness Podcast is now up. Learn what is really keeping you Overweight and how to change it!
A new episode of A Mind For Fitness is now up. In this episode, we talk about how to minimize the effects of holiday food during the holidays.
Here is what I ate today:
After a 22 hour fast I went to an all-you-can-eat restaurant.
First I had a big taco salad. No chips, just salad, sour cream, chicken, cheese, and a few other things. Then it was onto veggies and bacon and eggs. Last I made another taco salad, but I used beef this time. However, I only had a few bites and did not finish it.
Eight hours later I had dinner. Just some zucchini, cheese, and meat. A very small plate of it.
Here is my workout:
Ran 4 miles this morning. Then 1 hour Yoga class. Later in the evening I taught JKD for about 2 hours. Then I went to my Jujitsu class for about 1 and a half hours.
Thanks for all the support.
It can be difficult at times to stay dedicated to your workout plan. There are many things that can get in the way. However, here is one thing you can do in order to make your commitment to your workout a little easier–take your gym bag with you.
Now, I understand that many people who are dedicated to working out do so at home or in the morning. This will not apply to you.
However, if you are one of those people who go to the gym after work, this will help. Why? You can imagine why for yourself. You leave work with every intention of going home, changing, and going to the gym. But when you get home personal business gets in the way. The phone rings, you need to pick up something for dinner…. The list could go on. Or you get home and you want to sit down for just a second and once you do you realize that you are too tired to make it to the gym.
Has this happened to you? My post-work workout has been derailed more than I’d like to admit because of things like this. The way to avoid this is by simply bringing your gym bag with you. You will avoid going home and getting tangled up in everyday life.
Of course I’m not saying that bringing you gym bag with you will magically solve all the obstacles that could get in the way of your post-work gym session, but it is one easy thing you can do in order to stack the deck in your favor. So, if you are going to go to the gym after work, take your gym bag with you!