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Exercise Is Not A Punishment

Thu, 14 Sep 2023 16:53:37 GMT

Exercise Is Not A Punishment

“ Last weekend was a write-off, so I’m going to train everyday and really cut back on the carbs this week”. This is from someone feeling petrified that they may have destroyed 4 weeks of hard work in two days told me this recently.

Indulging on weekends and holidays is pretty common; it’s pretty natural too. I do encourage and educate on the right choices and creating a healthier mindset, but we are all human. We can’t always stay aligned to this “regimen”.

Sometimes we need to “let loose” to ensure we keep our focus on the end goal. Being strict all the time isn’t healthy and unnatural, leading to a potential rebellion where you body and mind just panic forcing you to self-destruct (sometimes catastrophically) on choices you will regret later.

You will get this overwhelming feeling of guilt after that “treat” or “cheat”, it’s fine. Don’t immediately start telling yourself you have to go to the gym or start planning how to make up for this. You’ve earned a bit of the “cheeky” stuff…just not too much.

To be honest, one or two days of letting go of the routine a little will not impact on your training and eating from the last few weeks/months…unless you do this more often than not.

Your body is meant to move, it’s meant to have moments of utter laziness and moments of intensity. But life is meant to be lived and food to be enjoyed. You live once, so live it!

Exercise because you want to have fun and be grateful that you can move without severe limitation, think about that. Exercise because you want to be the strongest, most physically independent and capable person you can be.

Don’t use it as the magic pill to rectify your “mistakes” in the short term, as that is a one-way street to hating and not appreciating exercise. Your eating is what will have a greater influence on your training results (fat loss, muscle gain, performance…).

Some ways to “rebound” from overindulgence:

· Eat lighter meals with foods high in fiber. Fiber has zero calories whilst adding bulk to meals. Best options are fruits, vegetables and certain grains, which are light and filling. Eating them actually boosts your metabolism, as your body will work harder to digest these high-fiber foods.

· If you’ve had a sugary binge then you'll more than likely have sugar cravings. Your body metabolizes sugar pretty quickly; this produces a sugar high followed by the “crash” that leaves you wanting more sugar. To help resist the urge for sweets or biscuits, reach for naturally sweet fresh fruit (Low-Medium GI), such as apples, pears and berries.

· Do not skip meals in an attempt to compensate for the bad day/s. Skipping meals will slow down your metabolism, making you ravenous when it's time to eat again or even when it’s not. Choose protein and fiber-rich foods that will help stabilize your blood sugar and assist with keeping your hunger in check.

· Beating yourself up with negative thoughts won't motivate you to get back on track. Take action by accepting what went wrong and making your next meal a healthy one. Focus on making better meal and snack choices.

· Don’t cut back on your food so excessively! This will lead to a severe lack of energy meaning your workouts will be insignificant. Your metabolism will slow and you will start to lose that precious muscle you’ve worked so hard for.

Now, don’t panic, work hard, have some fun and repe

Cut That Sugar

Thu, 14 Sep 2023 15:15:25 GMT

Easy on the sugar!!

Cut that Sugar!

Are you addicted to sugar or have a habit of having it every evening or after lunch? You aren’t alone; it’s a known fact that people crave sugar and salt.

Sugar is a “silent killer”. It should be considered a toxic substance just like alcohol and tobacco. It is one of the leading contributors to obesity, diabetes, dementia, hypo and hyperglycemia, heart disease and possibly feeding tumors. Rather scary isn’t it?!

Craving sugar is a real challenge most people face today, it becomes an addiction and it makes it so easy to fall of the wagon. Don’t get me wrong, moderation is always key and I’m always a believer in the occasional “treat”, but this needs to be achieved with consistently healthy eating and exercise habits. Everyone loves a reward, but ensure it’s earned and you have the mechanism to “burn it off” sometime after.

Here are some tips to help decrease your intake of sugar.

Eat more low-glycemic index foods (low sugar):

These provide the slower and more controlled release of sugar into the bloodstream. Thus preventing any spikes in your insulin and preventing that induced craving for more sugar (for that “boost”).

Sub stitute whole fruit for sweets:

Fruit contains fructose, which is metabolized differently than jelly sweets — and it’s still a satisfying treat. But be careful to restrict your intake to a few servings a day. Even too much of a good thing can be harmful as it could increased belly fat, which increases your chance of type 2 diabetes.

Ea t more frequently:

Aim to eat 5 smaller meals a day, set a timer if you have to (2.5-3 hours after the previous meal). The thinking behind this is to ensure your body doesn’t get that dip in energy, which your mind then triggers, this “need” for sugar.

Clea n House:

Get rid of any deserts in the house, especially the kitchen and even your work. Out of site, out of mind is something that will help. We can’t control every environment we are in but we want to control those we can.

Pla n B:

If that sugar craving becomes uncontrollable, think proactively about what possible solutions will help you overcome them in advance. Eat a piece of fruit, exercise or go for a walk, listen to some music, call or text a friend, read, and meditate

“Knowing what we’re going to do ahead of time is what makes all the difference.”

Ma gnesium levels.

Research has shown a potentially significant relation between craving sugar (especially chocolate) with the deficiency in the mineral Magnesium. Get your dose from eating plenty of magnesium-rich dark leafy greens, tofu, legumes and nuts.

Ch romium:

Chromium is a mineral required for normal blood sugar control and will support craving reduction. It is also needed for normal metabolism of carbohydrates, fats and proteins. Great sources of chromium are broccoli, sweet potato, oats, barley, free-range eggs, tomatoes and green beans.

Fat and Fib er:

Eat good fats and increase fiber; good fats taste full and rich, helping fend off the craving for sugars.

Good Fats – Avocados, Coconut Oil, Extra Virgin Olive Oil, Salmon, Walnuts, Chia seeds, Flaxseeds…

Fiber – Lentils, Kidney Beans, Edamame Beans, Raspberries, Blackberries, Avocado, Almonds, Sweet Potato, Parsnips…

To othpaste: Say What!?

This sounds a bit strange but it’s another trick to try.

Brush your teeth after dinner – you really shouldn’t feel like having anything after that, it would just not taste anything like it should!