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My goal for these 100 days isn’t to tell you the best way to weight control,
but to help you find a way that’s best for you
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A 5 minute activity that will make your fitness and health goals a priority
My 10 grocery staples
Diet vs Exercise - which is more important when it comes to weight control?
Pros of Counting Calories
- Accountability
- Consistency
- Control
- Faster Results
Cons of Counting Calories
- Food Obsession
- Food becomes numbers rather than a feeling
- You are more likely to choose processed, low calorie foods
- It subjects you to, and enhances already rooted disordered eating behaviour.
it’s important to be aware of these things, and be honest with what you can handle. The least amount of structure you can have is going to enable the most maintainable and healthy lifestyle.
4 Pros & 4 Cons of Counting Calories
Using humour rather than obsessing in negative self talk is something I see in those who are able to get back on track quickly.
What’s done is done. The more you obsess over it, the longer you live in the moment and the feeling. Find humour in the situation, even if you don’t fully believe it. and move on.
What I see in those who get back on track easily
Every morning I think of 3 things I’m grateful for about my body, or myself as a whole. This habit gives me optimism, gratitude, and keeps me wanting to take care of myself.
Once you start self sabotaging, destructive behaviour takes over and you quickly lose sight of your goals.
This 30 second habit keeps me motivated, every day.
2 ways:
1- tell those closest to you what your goals are, why they are important to you, and what you need from them to support you.
2- get rid of anyone who doesn’t support and encourage these goals.
2 ways to get the support you need to reach your fitness & health goals
Most consistent exercisers train first thing in the morning. 3 reasons why
1- So many things can come up in your day and when you get it done first thing, you eliminate this.
2- You always have night to fall back on if you miss the morning.
3- you’re on a time crunch because you have things to do in your day. This pressures you to make the most of your time
Bottom line: The best time to train is whatever time of day you can find consistency and you feel the most energized. More often than not, mornings are when that is.
Should you train early morning or later in the day?
1/2 mug full of egg whites
1/2 tbsp of cinnamon
1 tbsp cocoa
2 packs of stevia
dash of baking soda and baking powder
mix everything with a fork and microwave for 30-45 seconds
topped with:
- crunchy almond butter and/or
- greek yogurt
My Go To (High protein, low calorie) Chocolate Mug Cake
This is a more extreme approach but I find it instantly works.
when I’m constantly hungry and craving bad food (because I’ve been eating a lot of it), it’s most likely because insulin resistance is higher than normal.
to combat this and reset, I fast (don’t eat) for an entire day. Sometimes if I get super hungry I’ll have something super high protein and low carb like eggs or a lean protein. I make sure I’m drinking tons of water and flushing my system with dandelion root tea.