Prevent Impulse Eating: Helpful Tips

Prevent Impulse Eating: Helpful Tips
 
It’s happened to all of us. You know the feeling – you are away from home running errands, or you are out late because you had to stay at work longer. And you realize that you are hungry. Not just a little hungry though. You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight.
 
Bottom line: you have to eat. Now!
 
As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through.
 
And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.
 
It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.
 
Emergency Preparedness
 
The answer is to stop having eating emergencies, and I will show you how to do this. It does take some planning, but it isn’t as hard as you might think.
 
The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time). When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.
 
Here are some ideas to help you get started.
 
• Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat)
• Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.
• Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting. Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical!
• Nut butters. Cashew, almond, peanut…find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.
• Boiled eggs. Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs.
• Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.
• Water. You have to drink water.
 
The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list. You have to get it in your house, so you have it when you need it.
 
The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens.
 
Here are some tips to help you set up your food kit for ease and speed.
 
• Small cooler. Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go.
• Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it.
• Small storage containers or plastic bags. You need individual containers to put your food in. Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much. Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another. Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself.
• A tote bag or duffle bag. This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler.
• Water bottle. You need something to store a lot of water in.
 
Now do it
 
You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out.
 
All that is left is making it happen. You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just easier. And it has to be easy, or you won’t do it.
 
The happy result is that when you are out and realize you are hungry,
you will not have to eat food from a restaurant. You will have an assortment of health and energy promoting foods at your fingertips.
 
Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555
scott@evolvefitnessdp.com

Are You Still Planning to Lose Weight & Get in Shape?

Are You Still Planning to Lose Weight & Get in Shape?
It’s time to stop planning and start empowering yourself. The time to move is now, and a group personal training is the perfect way to get started.
Exercising by yourself can be tough. Nobody knows if you skip, there is no one to push you a little harder, and you don’t have a commitment to anyone else. One day off turns into two, and before you know it, weeks have passed without you even raising a sweat. Getting fit in isolation can be done, but it’s much harder and requires a resolve few of us have.
That is perhaps why the popularity of group personal training programs is exploding: people sign up for them because they work.
Group Personal Training Benefits
1. The biggest benefit that a group personal training offers is support. When you join a group personal training program, you are ensuring that you have like-minded people to motivate you and a qualified leader to help you reach your weight loss and fitness milestones. If staying motivated is a challenge for you, then a group personal training program will energize you to keep going. Members of group personal training programs can become close friends as they work hard and celebrate together.
2. You will push yourself harder in a group personal training program. During your workouts, there are no distractions to cause you to lose your momentum or excuses to slack off. Your coach will expect compliance, and while we will certainly work within your ability, you will be amazed at how far you can go in the right environment. The feeling you get when you know you have pushed yourself a little further than you thought you could will give you confidence in all other areas of your life.
3. Cost wise, you can’t go wrong with a group personal training program. They are led by certified personal trainers (not group fitness instructors), and this means that you get tailored, one-on-one help that approaches the attention that you get when you hire a personal trainer. But it costs much less!
4. Ready for quick results? At Evolve we have 4 specific phases of training sessions to take you though. With each phase there are at least 8 different workouts to challenge your balance, improve your posture, increase your power and strength, and to also improve your endurance. When the phases change it “fools” you body to keep it burning more calories and fat, plus it’s a lot more fun! This type training has been scientifically proven to be more effective and more efficient than traditional exercise programs. We’re not playing games in here. Our goal is to change your life and have a great time doing it!
5. It’s fun! Team training takes the torture out of serious workouts. There is nothing like laughing with each other as you struggle through those last push ups or pant through that last few seconds of burpees. In fact, a recent study has proven that pleasant distraction reduces pain.1 Don’t worry-we’re not going to torture you, but any serious fitness work has moments of discomfort. The distraction of having others around you doing the same thing can mean the difference between finishing with a smile on your face and not finishing at all.
If you are tired of the same old fitness routine or tired of your good intentions to get in shape leading nowhere, then a group personal training program may be exactly what you need. Remember we ARE NOT a boot camp style training center with a lot of people in a big group. We offer personalized training sessions with around 5 clients per group.
If you’re interested in learning more give me a call TODAY!
Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555

Prevent Impulse Eating:  Helpful Tips

 

Prevent Impulse Eating:  Helpful Tips

It’s happened to all of us.  You know the feeling – you are away from home running errands, or you are out late because you had to stay at work longer.  And you realize that you are hungry.  Not just a little hungry though.  You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight.

Bottom line:  you have to eat.  Now!

As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through.  And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.  It is a tough situation, and like I said, we’ve all been there.  Sometimes you really do have to eat ‘right now.’  But over time, these eating emergencies add up and significantly impact your health and fitness achievement.

Emergency Preparedness

The answer is to stop having eating emergencies, and I will show you how to do this.  It does take some planning, but it isn’t as hard as you might think.

The first step is to make a list of healthy, on-the-go foods that you enjoy eating.  Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time).  When you are very hungry, you need to have all the macro-nutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog.  This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.

Here are some ideas to help you get started.

  • Unsalted nuts.  Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts.  (These will provide protein and good fat)
  • Raw Veggies.  They are crisp, juicy, cold and sweet and full of the micro-nutrients your body craves.
  • Cheese.  If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting.  Remember:  the goal is to tame the beast inside you that is calling out for a hot dog from the nearest drive through window.  This is a mental exercise as well as physical!
  • Nut butters.  Cashew, almond, peanut…find your favorite.  Almond butter is great on a banana; cashew butter is perfect on whole grain crackers.  Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.
  • Boiled eggs.  Do you like cold, salted boiled eggs?  They are a powerhouse of protein.  Just be sure to get free range eggs.
  • Sardines.  Yes, you read that right.  If you like fish, you can buy small packets of wild caught sardines that travel very well.
  • Water.  You have to drink water.

The second step seems obvious, but it has to happen if you are going to eliminate impulse eating:  buy the food on your list.  You have to get it in your house, so you have it when you need it.

The third step is to plan your food kit.  This food has to travel with you, and you have to decide how you are going to transport it.  The secret is convenience.  If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined.  Ideally you will leave yourself more than five minutes, but life happens.

Here are some tips to help you set up your food kit for ease and speed.

  • Small cooler.  Purchase a small cooler that will hold an ice pack and several other things.  Keep this in your kitchen so you can grab it on the go.
  • Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it.  You will use this same bag every time you use your kit, so it becomes a habit.  It can be a plastic bag, a cloth bag or a paper bag.  It doesn’t matter.  The point is that you can grab this bag on your way out the door and know that it has what you need in it.
  • Small storage containers or plastic bags. You need individual containers to put your food in.  Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much.  Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag.  Toss some nuts in one container, some cut up fruit in another.  Also, you don’t have to prepare everything in advance.  In a pinch, you can eat a big bell pepper just like an apple!  Just have a plan so you can get it fast when needed.  Some things don’t have to be separately packaged, such as your nut butter.  Just toss the whole jar in the cooler…if you can control yourself.
  • A tote bag or duffel bag. This bag will be your “picnic basket,” so to speak.  Stuff everything into it that does not go into the cooler.
  • Water bottle.  You need something to store a lot of water in.

Now do it

You’ve done the hard part.  You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out.

All that is left is making it happen.  You have to take the food with you when you leave the house.  The first few times you do this, it will seem complicated and tedious.  But eventually, you will do it with little thought.  It will be habit.  That is why using the same cooler, the same bags and the same water container every time is so important.  You will likely even find you grab the same foods nearly every time—it’s just easier.  And it has to be easy, or you won’t do it.

The happy result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant.  You will have an assortment of health and energy promoting foods at your fingertips.

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office:  (949) 661-1213
Cell Phone:  (949) 294-7555 
scott@evolvefitnessdp.com

Visualization Leads to Actualization

Visualization Leads to Actualization

Visualization, done right, can be extremely powerful in achieving any goal.  As you think about your goals for the New Year, take into consideration the following…

Using your intellectual factor of imagination see yourself already in possession of your goal.  Picture yourself with the healthy and fit body you desire, and literally feel what it is like to have it.  You cannot achieve anything in your “outer world” until you first see it in your “inner world.”

Is Visualization for Real?

In one of the most well known studies on Creative Visualization in sports, Russian scientists compared four groups of Olympic athletes in terms of their training schedules:

  • Group 1 had 100% physical training
  • Group 2 had 75% physical training with 25% mental training
  • Group 3 had 50% physical training with 50% mental training
  • Group 4 had 25% physical training with 75% mental training.

The results showed that Group 4, with 75% of their time devoted to mental training, performed the best.  “The Soviets had discovered that mental images can act as a prelude to muscular impulses.”[1]

Creative Visualization is distinguished from normal daydreaming in that Creative Visualization is done in the first person and the present tense – as if the visualized scene were unfolding all around you; whereas normal daydreaming is done in the third person and the future tense.  Using affirmations that begin with “I am so happy and grateful now that…” is an excellent way to begin programming your subconscious mind to move towards your goal.

Visualization is another tool that Olympic athletes use to get their minds in shape for competition.  In this technique, athletes mentally rehearse exactly what they have to do to win. Sports psychologists say that visualization boosts athletes’ confidence by forcing them to picture themselves winning.  It also helps them concentrate on their physical moves, rather than on distractions around them.[2]

Visualize to Actualize

Remember, all things are created twice – first in the imagination and then second in the physical world.  Study this excerpt from Napoleon Hill’s famous book, Think & Grow Rich:

The law of autosuggestion, through which any person may rise to altitudes of achievement which stagger the imagination, is well described in the following verse:

“If you think you are beaten, you are,

If you think you dare not, you don’t

If you like to win, but you think you can’t,

It is almost certain you won’t.

“If you think you’ll lose, you’re lost

For out of the world we find,

Success begins with a fellow’s will—

It’s all in the state of mind.

“If you think you are outclassed, you are,

You’ve got to think high to rise,

You’ve got to be sure of yourself before

You can ever win a prize.

“Life’s battles don’t always go

To the stronger or faster man,

But soon or late the man who wins

Is the man WHO THINKS HE CAN!”

              Observe the words which have been emphasized, and you will catch the deep meaning which the poet had in mind.  Somewhere in your makeup there lies, sleeping, the seed of achievement which, if aroused and put into action, would carry you to heights such as you may never have hoped to attain.

               Just as a master musician may cause the most beautiful strains of music to pour forth from the strings of a violin, so may you arouse the genius who lies asleep in your brain, and cause it to drive you upward to whatever goal you may wish to achieve.

Tips for Success

  • Create an affirmation statement and visualize yourself with your goal achieved
    • Put your affirmation statement in places you’ll see it often like your bathroom mirror, car and desk.  Put it on a card and keep it in your pocket at all times
  • Create a Vision Board – cut out pictures of your goal (i.e., fit bodies, athletes, etc.) and make a collage that you can view often. Get emotionally involved when you look at it.

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT, Founder, Evolve Personalized Fitness
Office:  (949) 661-1213
Cell Phone:  (949) 294-7555
scott@evolvefitnessdp.com

[1] Robert Scaglione, William Cummins, Karate of Okinawa: Building Warrior Spirit, Tuttle Publishing, 1993, ISBN 096264840X.

[2] Fiona McCormack, “Mind games,” Scholastic Scope, Vol. 54, Iss. 10, New York: Jan 23, 2006

 

Deadlines and Contests: Your Keys to Fitness Victory

Deadlines and Contests: Your Keys to Fitness Victory

Have you ever told yourself that you are going to lose weight and get fit for the new year, only to be frustrated within weeks?

It’s easy to make New Years Resolutions, but when time, budget, support, or mindset get in the way things tend to fall apart!

Regret-proof your new year:  set a deadline

The best way to protect yourself from a regret-filled year is to set a deadline and start NOW.  Deadlines are powerful motivators.  Without a deadline, you really have no set-point toward which to work.  You have nothing pushing you.

We need to be pushed. 

Deadlines create a sense of urgency.  They help you position yourself to succeed, because that final date is always staring back at you.  It forces you to prioritize and strategize.  Otherwise, you will let things slide…you will keep putting off the workout, and insisting that tomorrow you will start eating better.  Without a deadline, tomorrow never comes.

It’s time to shake things up

If you keep doing what you have always done, you will get the results you have always gotten.  It’s time to do something different.  Ask yourself this question:  If I keep doing what I am doing right now, will I achieve what I want to achieve?  If you answered no, then it’s time for a change.

Get your calendar out and decide when you want to see your first wave of results.  Be realistic:  make sure you give yourself time to really dig in and see changes. But challenge yourself too—make it a little tough so you can take full advantage of the power of urgency.

Prevent deadline-creep:  get competitive

But a deadline may not be enough.  Why?  Because you may be tempted to move it.  Deadlines are not supposed to be moving targets!  The best way to prevent deadline-creep is to get competitive.

Entering into a competition or contest is a sure way to give you the edge you need to keep yourself on track and finish strong.

There is something very motivating about competing with others.  Just knowing that your effort and results are going to be measured alongside others really will give you an extra boost in motivation.

This is a time when a little peer pressure is useful!  And you will find that those with whom you are in competition will also be your biggest cheerleaders:  they know exactly what you are going through and will be there to encourage you to keep moving.

Deadlines and contests form the perfect combination to guarantee your fitness success: put them to work for you!  Your New Years Resolution should be enough to give you that little added push to get you started to a healthier YOU!

Join us for our 2019 Weight Loss Transformation Challenge!  Deadline to sign up:  1/18/19.  It’s just $99 for an AWESOME 6 week PROGRAM!  

Dedicated to Your Health and Fitness Success,

Scott Newton, MS, CPT, Founder, Evolve Personalized Fitness

Office:  (949) 661-1213

Cell Phone:  (949) 294-7555

scott@evolvefitnessdp.com