Wednesday, September 4, 2013

Fit 181: Biceps Video, Love Your Body, Food Cravings

In this episode: Better biceps curls video, how to Love Your Body and how to handle Food Cravings!

Training: 
Download the Biceps Curl how to video here, right click and save as.. or click to watch.
The video has voice instructions and counting for you to pace yourself correctly! Load it in your iPod or iPhone and take me with you to workout! You might be surprised to find your regular pace could be slower! Focus on the key points: elbows back, shoulders back, biceps focus and squeeze, control the weight!


Motivation:
From the book MINDSET MAKEOVER: Stay Motivated, Get the Body You Want and Live the Life of Your Dreams! Featured on the Bonus Coaching #2 Chapter. Learn To Love Your Body! Wear clothes that fit. Wear only clothes that make you feel good and you will look good. When clothes are comfortable and flattering you carry yourself confidently. This makes you look even better! Don't wait until you lose a certain amount of weight to buy clothes. Find some staple garments that fit your current size, then coordinate with the rest of your wardrobe. Yes, eventually you will discard them but in the meantime clothes that fit will boost your self-image and make sticking to your fitness program easier. Get the Mindset Makeover in paperback at thebookpatch.com.

 

Nutrition:
How to handle food cravings!  Most of us don't eat the perfect diet and we have struggles with food, same as everyone else. Having an awareness of this and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions. Many people struggle with food "cravings." Studies tell us that it's fairly common for food cravings to happen quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy. We head to the kitchen and every other place where food can hide, clearing a path as we go. Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood. Listed below are some thoughts and ideas about food cravings:
  • If the food isn't available, you can't eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.  
  • Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when youíre bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion thatís making you desire a certain food. 
  • Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.
  • Get enough sleep. When youíre tired, youíre more likely to crave things. 
  • Never give-up. When you "slip", do whatever is necessary to re-gain control. Try to practice restraint most of the time, Think moderation and not abstinence at all times!
  • Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.
  • Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day. 
  • Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your "craved" food. 
  • Substitute with low-fat foods and complex carbs. If youíre hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving. 
  • Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks. 
  • Understand that hunger cravings are oftentimes stress related; walk in the park, spiritual connections, a cozy fireplace, baths...all these stimulate regions of the brain that stimulate pleasure. Relaxation techniques may also work. Bottom line, substitute pleasurable experiences for comfort foods. 
  • Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control. 
  • Distract Yourself. Get busy. Do anything other than cave-in to your desire for food. 
  • Look inside your refrigerator and kitchen cabinets and do some "house cleaning." Throw-out that unhealthy stuff and start shopping more wisely. Careful planning will go a long way for improving your chances of success. Eat wisely, be happy, and live long! 
  • Also posted on Fitnessmakeover.com/fit Articles Nutrition


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Fit 181: Biceps Video, Love Your Body, Food Cravings



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