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

 

 

 

Meet our January ’19 Member of the Month Kris!

Meet our January 2019  Member of the Month Kris W!

Kris got GREAT results in a very short amount of time, and keeps getting great results! How did he do it? Kris trains three times per week with a trainer, does 20 minutes of cardio 3x per week, and follows Evolve’s nutrition guidelines to a T! You can do it to! Call Evolve today at (949)661-1213 to set up a complimentary consultation to get started on your personalized program today!

What Are You Aiming At?

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right.  The general flow of human life tends to be toward ease and comfort.  One day flows into the next, and many of us never quite get around to turning our good intentions into reality.
Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague.  Vague ideas are impossible to focus on and aim for; they are moving targets.
Do you have moving targets in your life?  Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you.  Maybe you just want to establish a regular workout routine and stick with it this time.
The keys to your success are two-fold:  steady the target and create momentum. 

How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target.  He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left.  Will, he ever hit that target?  Not likely.
Without setting specific goals, your good intentions are exactly like that moving target.  You would like to lose some weight, feel a little better, make a change in your diet–but without clearly defined goals and methods, you can’t focus and make it happen.
The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:

  • How much weight do you want to lose?
  • What kind of changes do you want to make in your diet?
  • How many days per week do you want to exercise?
  • Which article of clothing do you wish would fit your body again?
  • How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there.
But you have to start moving toward your goals.  That is where momentum comes in.

Create momentum to reach your goals

In his book, Eat that Frog, Brian Tracy discusses the Momentum Principle of Success.  In Tracy’s words:
This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going.”1
There is much wisdom in his words.  Sometimes, the hardest part of reaching a goal is just getting started.  That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting.  It isn’t easy and it certainly isn’t fun.
So how do you get that momentum?  How do you start moving?  Accountability is the answer.  Having someone else involved in your efforts can be the most important factor in your success.
It is hard to change lifelong habits on your own.  You need radical motivation that comes from involving others in your efforts.  Setting deadlines, making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.
And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Start NOW

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want.  Don’t make it your goals too broad; be specific.  And then begin brainstorming ways to get others involved with you; that will provide your momentum.  Success is within your reach.  You can do this!

Oh, and remember, we’re here to help you the entire way!

I’d love to see if I can connect with you to help you create your BEST training experience

If it’s not a fit right now…no sweat.

Take the things I’ve covered in this newsletter and put them to use.

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

Source:
1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.

 

Components of Fitness

Fitness.  When it comes to training and weight loss, there are many components of health that you may not think about! The components are nutrition, strength training, cardiovascular training, recovery, and intensity.group fitness training session in plank position

The first component of fitness is Nutrition – nutrition is extremely important, in fact, muscle gain and fat loss are approximately 80% nutrition based! If we aren’t fueling our bodies with enough protein, water, or vegetables, we are not setting our body up for success! Protein, water, and high vegetable intake is key to losing weight and increasing your metabolism. While things like high fruit intake, high carb, and sugar intake, slow our body processes and tell our bodies to store fat! We can help you get your diet on the right track!

Strength Training – Strength training is important because our muscle grows in relation to the amount of stimulus it receives. When we have more muscle, our metabolism increases. When our metabolism increases, we burn fat faster! At Evolve Fitness, we recommend a minimum 3x per week of resistance training.

Cardiovascular training – cardio is an extremely efficient way to burn calories! Cardio helps your circulation so you are ridding your body of toxins, boosting the function of your immune system, and helping your body become more efficient when you combine cardio with strength training! And, if you’ve been strength training but hit a plateau in your weight loss, hit the cardio to help burn those extra calories!! Our minimum recommendation for cardiovascular training is 2x per week for at least 20 minutes!

lady doing fitness workout with cablesIntensity – intensity is important to kick your metabolism into gear, so you get a solid load on your muscles to promote muscle gain and optimal fat loss. At Evolve Personalized Fitness, we like to use a RPE (rate of perceived exertion) on a scale to 1-10. 1 being like your going for a leisurely stroll, and a 10 is your muscles have fatigued completely, and you cannot work out any longer! We like to hit an intensity of at least an 8 at each workout! That way the workout is efficient and still safe! We also base intensity off of efficiency and safety. Safety being that you are not getting hurt, and efficiency that you are accomplishing a lot during your workout!

Recovery- recovery is necessary to prevent injury. Foam rolling, trigger point therapy, manual stretch, and massage are all examples of what to expect with recovery.  It helps keep your muscles long, supple, and healthy while reducing the time you need to rest in between workouts. Having a recovery program will help improve your range of motion improving your form and efficiency of workouts. We recommend static stretching daily! After personal training sessions, we always help you with assisted stretching or, we have stretching, trigger point, and foam rolling recovery videos in our online training hub for you to follow at home, or at the gym on your own!

Let us help you set specific goals in each category of fitness! Join us for a free fitness coaching session to get yourself on the right track to fitness with one of Evolve’s Personalized Training Programs today!