Are you emotionally tied to your goals?

It’s funny how many of us have goals we hope to reach one day (such as; losing weight, earning more money, having better relationships, etc) but end up repeating patterns endlessly that never quite add up to more in the long run. What are we doing wrong?

I had someone ask me recently about my panic disorder. If you have read my story, you know that I suffered (quite debilitating) panic disorder for over 20 years. It started at the age of 19 after a devastating break of a relationship that was unhealthy in many ways. I was young and I was quite naive, so I allowed stresses and unhappiness to pile up in my body to the point of near break down. My heart would start to pound out of my chest; I’d be unable to catch my next breath; I’d have pains shooting through my body and I was certain that I was near death. These episodes would come on suddenly and without warning. I never knew how long they would last and each time it was unclear if I would survive. I ended up in the emergency room more times than I can count and to anyone who has never experienced a panic attack; I cannot explain the enormity of the feeling during an episode. I became more and more fearful of being in public because of the sudden outbreaks; to which I had no control over. Who wants to be seen by others when they are experiencing a life or death situation in their minds and bodies?

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This went on for many years; some more mild over time and some periods of immense attacks. I researched what to do and why they would come about but it was never quite clear on how to handle it the best before, during or after. I remember one doctor visit (which my sister in law drove me to because I wouldn’t allow myself behind the wheel) when I couldn’t even speak since I was trying to catch my breath and relax as much as possible. She told the doctor what had been happening and asked him what to do and what could happen. I remember his callous and uncaring remark, “Nothing will happen. She’s just panicking and she’ll either stop eventually or pass out.”

This was probably the worst thing he could have said in front of me. He didn’t even speak to me but was looking at me, quite disapproving. It was cruel and made me feel as though I was crazy. What could he have said that would have helped me better? Anything in terms of acting like he actually cared and then stating some facts that could help me begin a healing process.

Which it truly was, in the long run. I ended up seeing a psychiatrist in order to figure out how to sleep through the night. He confirmed that I was doing well on my studies into mental issues that plagued my issues and needed to relax my mind in order to sleep. I was prescribed a low dosage tricyclic antidepressant to help alleviate the anxiety and allow me to sleep through the night. I am so scared of medications that I only took half the prescribed dosage and still thought I was having a bad reaction in the first dosage.

In any case, it did help me begin to relax. I started to sleep through the night but didn’t like how it would knock me out at a certain hour every night. I wasn’t sure if this was going to be how I’d live the rest of my life but decided it was a step forward from feeling out of control. There were many times I realized I would have gone into a full blown panic attack but nothing happened and it was due to being on the medication. I dove into studying about mindfulness, becoming happier and having more clarity in the goals I wanted to achieve. Through my studies I began to realize my shift in how I believed about myself and my capabilities. I began to let go of stresses that would have plagued me in the past; trying to be ‘perfect’ in all areas, caring what others thought about me and thinking I’d have to live up to anyone else’s standards besides my own. I started to focus on the areas that were the most important to me; my well being, my family and my faith. These areas of focus began to increase and the lesser important areas began to decrease. I literally felt the shift happening within my body. After three full years of taking my medication daily, I decided I didn’t want to be tied to a drug any longer and stopped taking it.

I won’t lie and say it was an easy decision. I was scared out of my mind and kept the bottle of leftover pills in case I started to suffer anxiety issues again. But nothing happened. After a point, I then celebrated by tossing the pills into the trash and listening to my body and my mind’s cues in how I was feeling at specific times of more stress and busyness. I simply changed the way my mind and body worked and believed were ‘normal’ and in doing so, I stopped having my panic.

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I’m not saying this is typical and I’m not saying everyone who suffers anxiety should take this on. I am simply stating that when we have more mental focus, more clarity and a deeper desire to create a new reality; we can do just that. It takes time and it takes patience but I am a firm believer that if we want something badly enough, there is a way to reach it. Start with knowing exactly what that goal is and how to measure it when you’ve arrived.

I hope this helps you set up your goals in any area. Instead of saying, “I want to lose weight” or “I want more money”; you need to have a clear definition of the specific goal. For example, if you lose 1 lb, then you’ve technically lost weight; so is that acceptable to you? And if you earn $1.00, you now have more money so is that enough? I wouldn’t think so and if that was your goal then you’re going to realize it much easier than anyone else! 🙂 If you are looking to lose more weight or earn more money or achieve any other goal; you have to be specific about the desired outcome. It must be something you can measure and track along the way, until you actually attain what you’ve been working towards.

It will happen if you stick with it and stop making excuses about why it’s not happening if you’re repeating the same cycles. I cured my anxiety; what do you want to do?

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When weekends sabotage our goals

Have you been on track during your weekday schedule? Have you drawn out a plan for your success in hitting your goals? I know for many of us, we are rockstars during the week. We stick to the nutrition plan and we get our workouts in every day that we can. We feel unstoppable.

But what tends to happen as the weekend approaches, is that we feel we’ve done quite well. We may have family gatherings and parties; and our friends are expecting us to enjoy some downtime with them too. We decide that since the week was so successful and we are feeling confident in our ability to do it again next week, maybe one or two days off wouldn’t be such a bad thing. Right? I mean, haven’t we all heard that those “cheat days” can actually help fuel our metabolisms even more? Oh…that’s such great plan!

Right?

WRONG!!!

The weekend should definitely be filled with downtime; with relaxing and having fun but did you know that in doing so, most of us pretty much ruin those awesome results from the previous week by overdoing it completely? You know the saying; two steps forward and one step back? Well honestly, some of us are taking two steps forward during the workweek and about five or six steps back on the weekend. Let’s look at some of the worst case weekend habits that you should eliminate immediately so that you can continue to move forward in your success journey…never to return to previous poor habits.

Ready?

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1. Going crazy and binge eating on the weekend
One of the most common poor weekend choices most of us make is binge eating on the weekends. The idea that we have done so well all week but need to let go once in awhile usually results with eating and drinking everything unhealthy in our reach. Who cares, right? We’re getting back on track again, come Monday, so this won’t hurt that much! WRONG AGAIN! This only puts us either back where we first began our journeys, or worse yet, further behind as we continue these poor choices. This way of thinking is also creating a poor relationship with the foods we eat, as we continue this binge and then restrict pattern long term. The key to being fit and healthy is not being overly restrictive; heck, I can out-eat anyone at certain times when I really want to…but having good balance and understanding what to do overtime help us to create those long term results we are looking to achieve. There are times you must be more strict in your diet and exercise, as you are working towards achieving a specific goal. But the goal is not the end zone, in order to maintain those results, balance is the key. When I decide to overindulge (which I do for sure!), then I make sure the very next meal is healthy and on track. I just feel better this way and learning how to find and create that balance so you don’t continue to live the life of going from one extreme of being overly strict and not allowing anything to deter you from your plans, to then completely going hog-wild and overdoing it; again and again.

2. Sleeping too much 
It can feel like such a luxury to sleep in when the weekend finally arrives, right? I know that this was such a wonderful enjoyment for me before too. Not needing to wake up to an alarm and even we  you do wake up; just laying in bed and not having to do anything feels amazing. Yes, rest is an important element to our success BUT spending your entire morning in bed is only going to screw up your body clock out of it’s routine. This will result in feeling like crap come Monday morning when that alarm does ring. Enjoying some extra sleep on the weekends is fine, but it will be helpful for you in the long run to get up no more than an hour later than your normal weekday wake-up call. This honestly helps to keep our body clocks regular and our bodies from going through severe shifts; week after week.

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3. Brunch dates? 
Brunch is a fun way to enjoy the weekends. They are so relaxing and a way to enjoy your friends and family over good foods. The problem is when those simple “brunch” dates turn out to be a huge cheat blowout. Have you ever decided to go all out and order the big breakfast deal? I know those hash browns, eggs, smoothies, breads, coffee and muffins look like a great choice, right? How about that ginormous stack of pancakes; covered in butter, syrup and cream? Yes, those treats are fun and helpful along the way but if you tend to over-do your brunch meals again and again and again and again…maybe you should take a look at another healthier option on the menu and make it more about enjoying the experience versus a food fest. I promise, it’s still worth it! (and no food coma later)

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4. But what about the booze? 
I’m not a drinker so this isn’t a problem of mine but I do know a lot of women and men who use alcohol as the way to unwind and relax over the weekend. Although, the occasional drink isn’t going to throw your goals too far off track; overdoing it is an easy next step as you start to enjoy the relaxed state of mind and body. Drinking in excessive amounts, prevents our bodies from losing fat and can lead to major weight gain over time. It also affects our ability to recover from exercise, it decreases our ability to build muscle and also leads to a list of other major health issues. If you enjoy having a drink or two on the weekends, make sure to keep it to a minimum or cut it out altogether if that isn’t a possibility for you.

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5. Overworking over the weekend
As I work from home, I know all too well how easy it is to fit in more work over the weekends. It’s also more accessible to work more at home because of technology and the ability to “catch up” over the weekend. But I’ve found that this leads to a new problem of adding more stress into our lives when we need to find that balance again. Work is vital to our daily needs. We can’t eliminate it altogether but we can most definitely set up boundaries so that we can enjoy the perks of weekend downtime and renewing our energy stores for the new week. Stress can lead to more weight gain and many other health problems, even disease; over time. Make sure to plan out your work and rest hours just as you plan out your meals and treats along the way.

Do any of these habits ring true for you? Where can you make some changes?

For me, I work on balance. I am not a fan of “diet and deprivation”. It never works. Sure, you will lose weight initially on any diet (heck, even on a “diet” of crappy foods can allow your body to lose weight if you are in a calorie deficit!) but what then? Can you sustain those daily foods and energy requirements long term? For the rest of your life? This is where I had trouble many times in the past. I would lose “all the weight” and feel so good about myself…only to regain it all and have to start over again. Sound familiar? It is for most people. The key isn’t in finding the “right” diet or the “right” exercise plan because our bodies don’t really care what we do along the way. Our body only achieves the results it achieves through the practices we continue to place into our lives. Workout and eat right for 90 days and lose 20 lbs? Great! Then what? Then most people decide to return to their previous habits and what happens then? The body is only doing what we are telling it to do.

If you need some extra help or attention in any of these areas, feel free to drop a comment below or message me at: spazzykay@gmail.com

Hormones Driving You Crazy???

Does it sometimes feel like you are doing everything right and yet you have that extra body fat that you still cannot get rid off?

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Does it drive you insane too?

When it comes to reaching our goals and becoming leaner and fitter, what we eat and how we exercise is just the beginning. There is so much more that needs to be addressed and one of the biggest roles to deal with is or HORMONES!

Dun-dun-dun….(enter theme music here) 😉

Let’s talk about hormones, my friend. We have so many different hormones and if any of these become out of balance; our bodies can start to store extra fat.

Wait, WHAAAAAAT??

You read that correctly! (ding ding ding~)

Due to our stressful lifestyles (and who doesn’t have one, right?), going on crash diets and exposing ourselves to toxic chemicals on a daily basis is a one way highway to hormone hell!

Let’s talk about the 4 most common hormones that are responsible in storing that extra body fat…

1. Insulin

If you have ever suffered from weight issues, you can pretty much count on the fact that you have (or have had) and insulin imbalance. Well, what exactly does this mean, right? Insulin is a hormone that tells our bodies how to store energy…and if this is out of whack (like I said, who isn’t?)..the body will store energy as FAT.

HELP! How to remedy this problem now:
– Avoid simple or High GI carbohydrates like bread, pasta, white potatoes, or anything with refined sugar or excess fructose content
– Increase your good quality lean protein choices

2. Estrogen

Estrogen is another hormone that is commonly responsible in weight gain, storing fat and cellulite. Too much of this is really not a good thing at all. HELP! Want to know how to get a handle on it now?

– Avoid plastic that contains the chemical BPA. This has been linked to increasing levels of estrogen in the human body. If you do eat or drink from plastic, make sure its BPA free.
– Avoid or limit soy products
– Cut out alcohol as this can affect the liver’s ability to metabolize estrogen
– Increase your fiber intake (approx. 25 to 30 grams per day)

3. Leptin

Now leptin is a hormone that can help us. It tells us when to stop eating. Score, right? Well, if our leptin levels are too low, then this can lead to overeating and again…our bodies storing more of that fat and putting on weight.  HELP ME! How to get utilize this hormone to help us instead:
– Make sure you get enough of good quality sleep (at least 7-8 hours a night..not “I can get by on 4 hours”…)
– Eat slowly and mindfully (turn off all your phones, tvs, computers and electronics and savor your foods!)
– Chew your food (too many of us gulp it down and our bodies cannot register it was ever really eaten)
– Avoid MSG at all costs!!!!

4. Cortisol

Now here’s the biggie…cortisol is the hormone that your body produces when it feels like it’s under attack. Boy, do I know about this one!! In the caveman era, they required cortisol to help survive in the many dangerous situations that surrounded them daily. The problem with our current day and age is that everything that stresses us out is creating more of this hormone. It raises the levels within our bodies way beyond what we can handle.
What happens when this results? Well, elevated cortisol levels increase our sugar and carb cravings (sound familiar?) which then leads to overeating and increased hunger…and this results in our bodies storing more fat. Increased cortisol levels actually break down our muscles, which will then slow down our metabolism. (and this is bad news)  HELP ME!! What can we do about this today?
– Introduce calming practices to your daily routine like yoga, meditation or deep breathing techniques
– Get more sleep and focus on quality
– Get out in nature as much as you can
– Eat a healthy well-balanced diet
– Listen to relaxing music when you feel your stress levels rising
– Ask for support from family and friends

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Hormones are nothing to ignore. Dieting only creates more imbalance so the best suggestion I can give you today is to stop dieting!!!!! 

Eat clean and wholesome nutritious foods. Work on regaining balance to your body and supplementing with dense nutrition, such as Shakeology.  Start going to bed at a decent hour and getting your body on track to creating healthy sleep patterns. Do more of what brings you peace and joy and limit stress as much as you can. Reach out to others for support and don’t accept anything less. Need more help? Send me an email and we could match you up with our next support system to help you succeed today.

http://www.spazzykay@gmail.com

It’s up to you to take that first step. Will you?

Help for Binge Eaters

6 Tips To Stop Compulsive Eating

Screen Shot 2015-05-29 at 1.15.15 PM Are you prone to food cravings, binges and eating your way through emotional stresses? I have always felt as if there was no hope for me when my body went into “binge mode”. I tried everything and anything that I could find to offset these binges. I tried willpower; I used foods that wouldn’t hurt my goals, such as vegetables and fruits; I drank water, tea and coffee; I would walk away from the kitchen; I would research the reasons why this was happening and never really found the solution that worked.

It’s important to first understand the difference between compulsive overeating and other eating disorders. Compulsive overeaters don’t attempt to make up or “punish” themselves for their bingeing with actions such as purging, fasting, diet pills or laxatives. Compulsive overeating typically leads to weight gain and obesity. Keep in mind that not everyone who is obese is also a compulsive overeater. People who appear to be of normal or average weight can also be affected by these behaviors. 

This included ME! I found it quite upsetting when others would downplay the fact that I was working on finding a solution to this issue; since being just 30 lbs or so above my “ideal weight” wasn’t proof enough to anyone that I was actually dealing with this.  Let’s begin with a few tips on how to prevent a binge; or emotional attack before it hits.

 

  • Avoid temptation. You’re much more likely to overeat if you have junk food, desserts and unhealthy snacks in the house. (pretty shocking, right? lol) But many of us tend to use excuses as to why we “need” these foods in the home. I used to use my family as an excuse; “they NEED these items. I don’t want them to suffer because of my issues”, etc. But why on earth should they even be eating unhealthy items either? Just because they didn’t go into full-force binge mode at any given moment, didn’t mean that they required junk foods on a regular basis. No, this was my sad attempt to keep these comfort foods close at hand because I felt uneasy to put an end to the episodes. To keep temptation at bay, don’t keep the food within easy access. The best way to do that is not to purchase unhealthy food in the first place. duh dot com.
  • Stop “dieting”.  Having a “diet” mentality or severely restricting your food intake can increase hunger and feelings of deprivation. I know that the fact that I would cut out food groups, or meals in general, kept my body in the “all or nothing” phase and thus, would lead to another binge-fest because my body simply needed and craved more calories. Instead of being ultra strict with your food, focus on eating in moderation. Find nutritious foods that you enjoy . Try to eat more small meals throughout the day as well to keep hunger at bay. And the more dense nutrition you put into your body on a daily basis, the LESS it craves anything that isn’t on your meal plan. Check out Shakeology for this fact alone.
  • Start Exercising. Exercise is a natural way to boost your mood and can help put a stop to emotional eating. Not only does exercise help you lose weight and improve your health… it can also help reduce depression and reduce stress. It’s our HAPPY pill, in simpler terms, with no dangerous side effects!
  • Decrease stress. Learn how to cope with stress in other ways that don’t involve food. This one is a doozy but such an important tip to take seriously. I know, easier said than done… but keep in mind, compulsive overeating has little to do with hunger. People often eat when they are not hungry or use food to fill an emotional need that they cannot cope with in other ways. So the next time you find yourself standing in front of the open refrigerator or pantry and staring into the abyss of foods thinking, I’m hungry for something; shut the door and go sit down to figure out what you are really hungry for. Love? Attention? Friendship? Relaxation? A hug? Whatever it is, it has nothing to do with food. If you don’t know what you want to eat, it usually leads to an emotional need or some help in releasing a stressful time.
  • Rome wasn’t built in a day. Don’t try to change your relationship with food overnight. Try setting small goals and give yourself some positive feedback. If you tell yourself, “I need to add more fish and veggies to my diet,” it will be much better than saying, “I need to stop eating so much crap.” Think positive! =)
  • No one is perfect, be kind to yourself. We all make mistakes, we all struggle sometimes… it’s nothing to be ashamed of. If you are suffering from compulsive overeating and you feel like it is getting out of control, you should really seek professional help to stop the unhealthy, weight-gaining, self destructive behavior. You’re not alone. There are plenty of wonderful resources for those with eating disorders… don’t be afraid to reach out ❤

When all is said and done, do your best and forget the rest. (Tony Horton of P90X) Simply put, if you make a mistake or fall into a binge along the way, chalk it up to figuring out how you could have handled it differently and make that attempt the next time around. Stop blaming yourself and just start enjoying your life…and your foods! 🙂

Panic Disorder: You are NOT alone!

Okay, WARNING!! I’m going to be completely transparent and it really makes me feel a little nervous but if I could help just ONE person get the help needed today, that is well worth the nervousness!!

So, backing up, I know that I’ve shared before that I suffer from panic disorder and I just touched on the surface of it. It started when I was 19 years old and I’m not completely sure of the reason that started it, but I had just gone through a major emotional time of my life with an engagement and awful break-up with some deep rooted reasons that shook my world.

I was a wreck. I felt alone most of the time, even though I was surrounded by family and friends. It was a time that taught me what it feels like to be crushed and needing to rebuild on faith alone.

 

So, that is when my panic disorder began, to the best of my knowledge.

I recall the first time it hit, I was lying in bed, trying to fall asleep…and then all of a sudden, I could NOT breathe. I could not catch my next breath. It was like with every inhale, I would will to “catch up” to my next breath…

But. I. Just. Could. Not.

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It was the worst feeling I had ever known. I KNEW that if I couldn’t catch my breath, I would die. And the feelings only increased as my panic began to rise. I ran to my mom who tried to talk me down; as I paced around the room, working feverishly to catch my breath and just calm down.

I don’t remember how long that first panic lasted but it felt like an eternity.

And it didn’t end there. It would hit at random, some nights I was able to relax and fall asleep peacefully. Some nights, I would be awakened to the awful feeling of no breath. The cycle was tortuous and at that time there were few resources to turn to. I was alone, nobody could understand the enormity of the feeling as it crushed down onto my chest…and paralyzed me from anything else.

I would recite to myself during the day, that it was only episodes and these episodes would pass. I heard from doctors that I wouldn’t die from this. I remember being furious at the non-caring comment made by one doctor whom my mom took me to see. He diagnosed me with MVP. That is a heart murmur issue and he put me on heart medication.

I knew that this was not the cause of my episodes but when my mom explained to him what I would do and say in the midst of these panics, he just blatantly said, “She WON’T die. She just has to relax”…

As with any issues we face, life goes on and we have to deal with the ups and downs whether we like it or not. I did that and kept my panic hidden as best as I could. After I had my first two children, I went through another enormous roller coaster of emotions and thought I could never recover from it. It was at this time the panics came back with a vengeance.

Tortuous. Severe. Debilitating. My husband had no idea what was happening and in his lack of knowledge, made me feel it was “all in my head”. That, in and of itself, was devastating. I know now that he didn’t understand how awful that felt to me but at the time it was like I was on island all alone with nobody to turn to.

After my third child was born, I formed almost an “abnormal” attachment to him and would just sit and hold him and feel “safe”. I remember anytime I would leave the house and if panic would strike, I would focus on his face in my mind and breathe until I calmed down.

This was the first sign that I ever experienced that “maybe” just “maybe” I had a fighting chance of getting past this. I had no idea how it would be possible, because by now, I had almost come to the conclusion that there was some “ticking time bomb” always waiting to go “off” in my body at any given time and I just had to deal with it all. I had tried many different ways to handle it. Lucinda Bassett (is that her name?) created a cassette tape program with workbooks which I ordered from the radio advertisement that I heard it over. This helped me for a time but never for good. I figured that I was the exception to the rule that it would ever be “over”. But knowing that there was finally a “title” for the disorder was a weight lifted off of my shoulders, after almost 20 years!

In all stories that I’ve heard and all the studies I have researched regarding this issue, there is never ONE way to overcome this problem and the resolution for each person varies. Some can learn breathing techniques to help them overcome the panicky feelings, that didn’t work so well for me. Some have help in medications and therapy. I had one therapy session and the doctor was a bit surprised I had never spoken to anyone years earlier and put me on a low dosage medication to allow me to sleep and control the issues. But even taking the medicine caused me to panic. I found that just splitting the dosage in half and taking as needed has allowed me to overcome the chest clutching breathing issues and sleep without being torn out of my restful slumber to the gripping feeling of being held underwater.

I know to some, this sounds incredibly simple to overcome. I remember feeling embarrassed to talk about it to anyone, which only makes it worse, in my opinion. I hope that opening up and just letting this out can help someone who is feeling alone and crippled by this problem. Seek out someone to help you; whether it is a trusted and caring family member, doctor or therapist. Get the help that makes YOU feel at ease; and not what anyone else tells you is the “answer”. You will know. And if all else fails, you are not alone. There are many out there who share this problem and have never talked openly about it so it could easily be hidden in people you already know and love and are close to.

I am tired of being held hostage to feeling like we have to be “normal” and never speak openly about any issues that we may have. It’s time to just be ourselves and I know it will only allow more people to open up and share their own issues…which is step 1 to a solution in any shape or form.

God Bless you and you are not alone.

Curbing Emotional Eating Attacks

Have you ever been attacked by a craving?

Like, you are not sure what just happened but one minute you are sitting there minding your own business and the next part is fuzzy and unclear…

but once you “come to”, you have crumbs on your shirt and chocolate dripping from your chin and your fingertips.

What just happened here? 

This is something that I had suffered through for so many years and instead of looking into the reasons why it was happening, I was under the impression that working on my sheer “willpower” would help me to conquer this beast.

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not so much…

Let’s take a look at what happens when we are in the midst of a craving attack;  the cravings are driven by the chemical in our brain, dopamine. The brain seeks that rush again and again…and again! It works like a drug addiction…and “willpower” has no power over this at all.

But what do we do if we are trying to lose weight? What if we are focusing on replacing these attacks with healthier habits?  How do we stop these attacks and start to control their power over our brains?

Knowing our trigger points can help us understand the signs so we can work on creating a successful plan to offset the problem.

Here are some common areas that bring on the sudden attacks:

*Being under a lot of stress (ummmm…excuse me, LIFE???)

*Skipping meals and/or undereating (a big no-no but so many women practice it in hopes of losing weight)

*Not drinking enough water (seriously, who even drinks enough these days??)

*Boredom

*Lack of sleep

*Stuck in a rut

Start by learning to identify the feelings in a given moment and understand to separate those feelings from food. I will never forget one of my Weight Watcher leaders when I was just 15 years old, when I was obsessed with finding the cause of my struggles. She told us repeatedly, almost like our mantra, “if you find yourself standing in front of an open refrigerator or pantry and you don’t know what you are ‘hungry’ for; shut the door, go sit down and figure out what it is you are hungry for. Because it has nothing to do with food.’

This saying brought me so much relief through many painful times as I worked on conquering this massive and powerful beast.

So, how do we finally get control of these times? It’s all about understanding the emotions first and then having a game plan set up so we are set up for success. Here are some tips.

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1. Plan a workout schedule and stick to it. You wouldn’t cancel on a meeting or appointment that was important to you, why would you not stick to a workout program that would benefit your body and your mind? I like to plan out my workout time on my calendar in pen and I don’t let myself get off track with anything or anyone else at that time. If you have difficulty during your day or evening, get up an hour earlier and just get it done. If you are thinking that isn’t fair because you want to sleep that extra hour; then go to sleep earlier if you must. But the bottom line is you that we all have 2 decisions on our goals. Either we don’t stick to it and we move further from our goals; or we just do it and the magic happens. You are just as important as anyone else that you value in your life.

2. Let’s talk about your water intake, your stress levels and the amount of sleep you’re getting. Now, don’t get me started on the fact that most of us are lacking in all 3 of these areas…let’s find out why we need to pay attention here. Our will power is lowered dramatically when we are sleep deprived, stressed out and dehydrated. Do you think that’s BS? Think about a time of known weight gain for most…’the college years’.  Crappy food is everywhere, sleep is a second thought and stress levels are through the roof…and water? Who drinks water? There are much less hydrating beverages to be had instead. Those or us who are more active, need at least 1 gallon of water every day. We also need at least 7 hours of sleep per night…and I don’t care if you can tell me that you are “good” to go after just 4 hours. That lack of sleep will catch up with you. These will create major food cravings all on their own.

3. I know I mentioned stress above but I believe it’s important enough to hold it’s own title.  I know we all deal with stresses. It is ‘life’ for goodness sake. But think about the times when you are stressed more than normal, these times make us so much more vulnerable to food cravings. Stress may not be something you can always control, but you can help your body handle it as best as possible. Exercise is a proven method to eliminate the negativity caused by stress; in fact, you feel immediately better after you are done. Ever hear of those “happy endorphins”?  Some basic activities that bring upon a feeling of euphoria are yoga, meditation and simple stretching. Plan to attend yoga classes twice a week when you are under extra stress, or just in general. Even if you only have a few minutes to relax; just breathing in a quiet place with your eyes closed for 10 minutes will lower stress levels dramatically.  Hence my Weight Watcher leader’s quote about “go sit down and figure out what you’re hungry for”, just sit and breathe…

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4. Stop the cravings! When you think of the food culprit, day or night, just firmly think “STOP!” Then picture a healthy and fit “you” instead. Do this repeatedly, even if you feel silly. It’s really sillier to NOT work on these areas so suit yourself…lol  If you make this a habit, your brain will soon begin to dismiss the foods and the cravings will begin to lessen.

5. Sometimes you just gotta have one. Diets don’t work because they focus on depriving ourselves of what we enjoy most. Every so often, go ahead and indulge in your favorite sweet treat. But instead of gorging on it in the privacy of your home, go out and eat it with a fork and a spoon in front of other people…with dignity. Enjoy the flavors and the richness of the dessert. I bet you are satisfied before you even finish it.

 

Who Wants ABS? (or maybe I should just ask who doesn’t to weed out the non-committed folks!) :)

IMG_0953This is for all the beautiful people who have been dreaming and wishing and hoping to one day have a sexy midsection! Is that YOU?? I am pretty sure it’s most of the population! LOL

When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab.

Seriously, I know! I’ve worked out so intensely and so often that if this was a proven method, I’d have had a six pack for most of you reading this today! 😉  But, alas, foods are the KEY to getting those abs to POP!

If you’re following the dietary guidelines of a fitness program, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want.

1. Get plenty of protein
Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you’re eating right. You don’t have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily Shakeology shake can be a perfect addition.

By the way, protein is especially important in the morning, when a lot of people don’t get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.) Tell me how much protein do YOU get each day? I see and talk with so many women who DON’T bcuz they think it will “bulk” them up….

NOT! Get that protein in yo face asap! 😉

2.Reconsider your carbs.
Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It’s time to say goodbye to sweetened soda, ditch the Doritos, and save the cake for your birthday. DUH!  If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that’s fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won’t spike your blood sugar and insulin levels.

3. Have fun with fiber.
Something about the word “fiber” just doesn’t sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals…You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge. And “double-whammy” is such a fun word to use that I encourage you to try it out a few times this week!

4. Enjoy some yogurt.
Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences—and lower body fat in general—than those who didn’t take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss. It’s why I eat Greek yogurt and drink my Shakeology DAILY!!

5. Don’t forget to eat.
Tempted to lower your daily calorie count by skipping meals? Don’t. Seriously, I cannot tell you how many women tell me that they don’t know why they aren’t losing weight; since they only eat maybe 1 time a day!!! EXCUSE MOI??????

Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you’ll get too hungry and decide to chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core. You MUST eat!!! It’s the ONLY way! 😉

6. Drink more fluids. Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.) Plain ol’ H20 can’t be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn’t full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you’re exercising or it’s hot out, and drink less if you’re running to the bathroom every 5 minutes.  I will challenge you to drink the recommended amount for fit individuals; 1/2 your body weight in ounces!! So for someone who is 150 lbs; they would need to drink at least 75 oz of water every day! Or a gallon if you are really up to the challenge!

7. …With two exceptions.
It’s time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial “beer belly” isn’t just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks. Something to seriously consider especially over the weekends, am I right or am I right? (you are SO smart! lol)

If you add these rules to your fitness plan, you’re sure to see faster improvements in your midsection. Of course, there’s an added bonus to eating this way: it’ll keep you healthier, too. That may not be as big an inducement as great abs, but that’s just  for free.

Do you need an added incentive? I have a BUSY MOM’S support group starting first of the month and welcome you to message me today for info on joining. You can succeed and have time for your family AND save money along the way! All thrown in for extra bonus!! 😉

Email me at: http://www.spazzykay@gmail.com