3 Steps to Overcome Overeating

Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.

Why do you overeat? Here are a few likely reasons:

  1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
  2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
  3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

4 Self Motivating Mind Tricks

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today we’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the doughnut.
  • Motivation makes passing on fries a reflex.
  • Motivation makes a sweat drenched workout exciting.
  • Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator. 

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup. 

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

 

Follow these 4 Tips and they will ensure your success

Yours in Strength and Health,

Trevor & Manny

Why Mobility Matters…

 8 Reasons Why You Should Practice Mobility

Recently, Unleashed Strength held a mobility class for its members to show them the importance of training to be injury free. We tried a variety of poses centered on improving mobility while also focusing on stability and flexibility within four danger zones. During the class, we explained that the ankles, hips, thoracic and shoulder areas were the most prone to injury and poor quality movement. So we started from head to toe, moving through poses and assisted resistant band movements. Lastly we ended the class with a foam rolling routine that the clients can do after every single workout.

So, how does mobility practice benefit you in the long run?

Here are 8 Reasons Why You Should Practice Mobility:

  1. Practicing mobility improves spine health. If back pain has ever been a factor in your ability to workout then mobility is something you should’ve been practicing yesterday.

      2. Mobility drills can activate muscles that have been weakened due to long periods of sitting.

      3. Constant mobility practice over time preserves joints and breaks any sort of imbalance between muscle and joint.

      4. You can lift heavy weights more safely due to joints being properly mobilized (results in faster fat loss).

       5. You will move better doing daily life tasks.

       6. You will perform better and with more energy during workouts while becoming resilient to the work your body endures.            Its important to recognize it is not a good idea to always feel wrecked after a workout. Sure it can mean you will be sore and            it turn makes you feel like you worked hard enough but it can also be an underlying warning for future injury due to muscle            imbalance and poor joint range of motion.

       7. You will experience faster recovery.

       8. Become injury resistant by being able to use every single muscle of your body to move with resistance.

Not sure where to begin? Schedule an appointment with Unleashed Strength today and we will guide you to a safer, healthier lifestyle with our fat-burning workouts, welcoming community and expert guidance. Contact us today at 951-344-6382 to schedule your first class at Unleashed Strength Gym.

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Why the Scale is Making you Fat!

Its seems its has been ingrained in our heads that the scale is the tell all/be all indicator of what good health is..

I beg to differ! 

At the end of the day its just a number! And having helped 100’s of people in the community take control of their health I’ve learned that the scale can sometimes do more harm than good..

When we start our Fitness Journey and start putting in the work to get to the best version of ourselves, some of us are still in the habit of constantly weighting ourself..it has become almost obsessive. When we hop on the scale and it doesn’t give us the number we would like to see, a roller coaster of emotions sets in,then followed by discouragement and self sabotage after that..

All this does is stress the psyche out, which stresses the body out and in turn ACTUALLY makes it harder to lose weight.. 

Now with that being said here are a few things the scale will NEVER be able to measure..

  1. The Body Fat you just dropped 
  2. The Inches you just lost
  3. The 2 pant sizes you are down
  4. The fact that you have more energy to run around with your kids and do the things you once enjoyed.
  5. The Strength you’ve developed
  6. Your Self- Confidence has gone up
  7. Your Clothes fit better 
  8. You feel better when you look in the mirror
  9. The Compliments you are receiving from friends, family, and co-workers.

This is the priceless stuff that must be celebrated but the scale tends to make us disregard all of it.. 

So my advice to you is this…

Ditch the scale, forget the number and celebrate your wins because I guarantee there are may of them! 

And always remember that the journey to a healthier you is a marathon..not a sprint. 

Yours in Strength & Health,

Trevor

10 Quick Tips to Improve Your Health Immediately..

 

 

10 Simple Steps to Improve your Health Immediately

1) Be in bed by no later then 11pm with lights, Tv and all devices off. Refrain from thinking stressful thoughts when in bed. 99% of the time our worst fears are just imagined and never happen.

2) Wake up 30 minutes earlier then the time you usually do. Take your time, have a healthy breakfast, visualize your day and enjoy a bullet proof coffee or a tea. The start of your day sets the theme for your whole day. Make time for yourself to be “awesome” all day.

3)  Incorporate Exercise in your life daily for a minimum of 30 minutes. Everything around you in your life will exponentially improve.

4) Don’t associate yourself with negative conversation or gossip at work or with friends. Either walk away or change the subject. Negativity breeds negativity.

5) Smile when you can, hand out a simple compliment. Not only will you make the other persons day but it will instantly make you feel better as well.

6) Make time to meet with a friend and share some laughs, even for 15 minutes. Positive social interaction is crucial for happiness.

7) If something is troubling you or has been upsetting you for a long time. Fix it. Only then will you get peace of mind.

8) When disciplining your children, instead of raising your voice. Kneel next to them, place your hand on their back and whisper nicely in their ear. You will experience a lot less resistance..

9) Eat a well balanced eating plan. You are what you eat and your mood is dictated by it 100%. Cut down on starch, sugar and salt. Don’t overthink it.

10) Limit Television to 1.5 hours a day..spend quality time with your children, spouse or just enjoy a walk outside. Life is simple, we just make it complicated.

Yours in Strength & Health,

Trevor & Manny