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I'd love to get started… I'm just waiting for the perfect time.

Hayley Keevers

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I’d love to get started…
I’m just waiting for the perfect time.


Always waiting for the “perfect time” to get started on new projects? To learn a new skill? To eat better? To exercise more? If so, here’s something to think about.

  • When I get a different job.
  • When things are less busy. 
  • When I find a workout partner.
  • When I find the right equipment.
  • When I feel less awkward in the gym.
  • When I lose 20 lbs.
  • When I get the right workout routine.
  • When my fridge is full of the right foods.
  • Tomorrow. Next week. Never.

Human beings are always “waiting for the perfect time”. But why?

For many, it’s a great distraction and justification. It helps us avoid the real — and risky — work of doing.

For others, perfectionism and avoidance serve as strong armor against potential embarrassment, criticism, and failure.

I could ___ but ___” keeps us safe from pain.

Unfortunately, it’s also what keeps us from growing, thriving, being who we know we have the potential to be.

That’s why all-or-nothing thinking — If I don’t do this perfectly then it’s awful – rarely gets us “all”.

It usually gets us “nothing”.

 

There is no perfect time. There never will be.

Oh sure, there might be some magic moment in your fitness journey where the universe comes together… and you’re wearing your favorite t-shirt… plus your extra-comfy sneakers… and that song you love comes on your iPod… and your body is full of exuberant, bubbling energy…and your favorite piece of gym equipment is free (in fact the gym is empty today, hooray!)… and you bang out a set of ten reps like the angels are hoisting the barbell for you.

But that magic moment will be one in the zillion other less-magic moments that make up your real life.

Indeed, if we are talking about a moment as, say, approximately ten seconds long, that means you have about:

10 x 6 x 60 x 24 x 365.25 x 76 (if you’re male) or 81 (if you’re female) = somewhere between 2,398,377,600 to 2,556,165,600 potential moments in your life.

Which means that a single perfect moment is, well, a very very very small part of the whole thing.

Yes, celebrate that perfect moment when it comes. But sure as heck don’t wait for it.

Take your moments. Make your moments.

Just so you know, nobody is going to give you any moments. You have to take moments.

Hunt them. Chase them. Make them happen.

Scratch and gouge moments out of other times. Chip off tiny flakes of moments from the monolith of your day. Use your teeth if you must — bite off mouthfuls of those moments.

You are holding the chisel and the pickaxe. You are the miner of your moments.

This frustrates us, of course.

It shouldn’t be this way, 
we think. Everyone else’s moments just… come to them. Everyone else has enough time. Enough money. Enough motivation. Enough information.

But it is this way. For everyone.

This is how it is, with moments. Moments resist expectations like water resists the intrusion of oil.

However, there is a perfect moment. There is actually always a perfect moment.

That perfect moment is now.

Here. Today. The living, breathing sliver of time that you have in this precise second.

Because that is all you ever have: right now.

PN right now Id love to get started... Im just waiting for the perfect time.

Just start. At the beginning.

Here is another secret. You don’t have to actually work to get to the next moment.

All you have to do is start

And then, moments will keep moving, as moments do.

One moment will stack on top of another and before you know it, you’ll have arrived at your destination.

But I can’t! you say. I can’t get started! That is the problem, you see!

No, it’s not. If you can’t get started, you’re just jumping too far ahead.

You’re not starting with starting. You are trying to start somewhere in an imaginary middle.

For instance, let’s say you choose to start with reading about nutrition.

That can be a good start — if it keeps you moving on to the next moment.

But it is not a good start if it keeps you stuck in your chair, clicking through a blur of blogs and charts and plans and testimonials until it’s time for lights-out and you haven’t made a single good nutritional choice today.

So maybe, starting for you shouldn’t be reading.

It should be something else, like walking to the fridge and picking out a shiny fresh apple and eating it.

Or making a shopping list and putting it next to your car keys for tomorrow.

Or reading a menu from the restaurant you’re about to visit, and picking out the salad option in advance.

Starting means initiating action. Starting means committing to a choice of some kind or another. This is how you know it is a true start. 

Starting is when you drop the coin into one pinball machine, not when you stand there looking at the all machines in the arcade, deciding which one to play.

Starting is when you lift up one foot and put it in front of the other, not when you stand there debating which road to take or wondering if you should have worn different shoes.

For some folks, starting needs to be an even smaller action. Starting might be just lifting the foot. Or shifting their weight to one leg.

Putting the first foot in front of the second foot might require some help. Which is OK.

As long as something is moving, that’s a start.

Push through. Embrace Resistance.

Many people starting out assume that because they feel resistance, they have failed.

That because broccoli tastes bitter when they first try it, and accidentally overcook it, they just can’t eat vegetables.

That because they forget their printed list of exercises on the kitchen table, they can’t work out once they get to the gym.

That because their legs ache on the ascent, it means they are not ready to climb that hill.

No. That’s just how it feels, sometimes.

Starting will often feel like resistance, at least at first. Like grinding the brain’s gears.

Give it time. Push through. It will switch tracks, eventually.

Remember: You don’t have to fight the resistance of the entire trip.

You just have to push through the resistance of the first few moments.

Get support. For now.

In order for a rocket to leave the earth, it has to fire extra-hard against gravity. It needs a boost.

In order for a heavy train to get moving, it might need an extra engine.

We can start — and stay moving — on our own. But it sure helps when someone (like a coach) gives us a push or a pull.

Someone else can also call us on our procrastination and perfection. On our information-cruising and waffling.

Someone else can snap us out of our all-or-nothing trance with a gentle nudge and reminder.

For a while, we can even affix ourselves to this someone or something else, like hooking that extra engine to our front. As we go along, we can unhook superfluous cars that we realize are weighing us down. We grow lighter, leaner, more mobile.

Eventually, we don’t need that extra engine any more. Our train is now whizzing along just fine on its own. The scenery blurs past the windows and we are heading on a grand adventure.

But in the beginning, we had to start.

PN get started Id love to get started... Im just waiting for the perfect time.

Summary

In the end, if you’re constantly saddled with “waiting for the perfect time”, these tips might help:

  • Revise your expectations. Recognize that there is no perfect time and there never will be.
  • Carve out time, even if it’s imperfect. Nobody will give that time to you. You’ll need to take it.
  • Just start. Find the smallest possible thing you can do right now, in the next 5 minutes, and do it. Now you’ve started!
  • Do something, anything. Action is a “vote” in favor of a different, healthier, fitter life. Vote early, vote often.
  • You only have to get through this moment. This moment of starting will be the hardest. Luckily, it won’t last long.
  • Expect resistance. It’s normal. Push through it. Resistance doesn’t mean this won’t work. It just means you’ve started.
  • Get support. Whether it’s a friend or family member, workout buddy, or a coach, find someone to fire up your booster rockets until you can fly on your own.

Want some help getting started?

For most people, getting started is the hardest thing. Figuring out what to do first. Overcoming inertia. Taking that first step into the unknown.

At Precision Nutrition, we know that all too well. In fact, through our work with clients, we’ve helped thousands of people move from “all or nothing” to“always something”.

If you’re looking for that kind of help and guidance too, let us know. We’d be happy to work with you.

In fact, our next coaching group begins soon. If you’re interested, be sure to put your name on the free presale list below.


SOURCED : http://www.precisionnutrition.com/the-perfect-time

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Lifestyle

Emotional Eating

Debbie Bird

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Does stress, anger, or sadness drive you to eat? Do you turn to food for comfort, or when you’re bored? Many people do. If you often eat for emotional reasons instead of because you’re physically hungry, that can be a problem.

Obeying the urge to eat more than you need is a sure-fire way to gain weight. It’s an even bigger problem if you already have health conditions like diabetes, obesity or high blood pressure.

You might not even realize you’re doing it until it’s too late. One of the biggest clues is eating until you are uncomfortable and stuffed, this is a sure sign something is going on.

Another clue to watch out for is that you are gaining weight and you don’t know why. Don’t assume that it’s just that you’re getting older or slacking on the treadmill. Consider how you’re doing emotionally, and whether that might be affecting your eating.

The surprising part is, it’s not really about food at all and there are steps you can take to help get things back under control. Below I have listed a few of these steps:

Holistic-Hub-AD-UbodyFitMag

Press Pause

It helps to add a delay between the urge to eat and actually eating. That gives you time to check in with how you’re feeling and why you want to eat.

When you get the urge to eat something (usually something sweet, like chocolate or ice cream) out of sadness or boredom, remember that you have the option to wait it out. Saying to yourself ‘I’ll have it later’ gives the impulse time to pass and helps you feel more in control. You are not saying you can’t have it, just not right now & this will help you to think about it more logically & also decide whether you really want it or if you may be satisfied with a piece of fruit or maybe just a small piece of chocolate instead of a whole block.

Get Moving

When you’re tempted to snack for emotional reasons, try moving instead. Just walking for only 10 minutes will help, it refreshes you and increases your endorphins. Moving is a proven stress-buster and also helps you replaced the urge to eat with something else.

Be Realistic

The truth is not all emotional eating is unhealthy. It’s normal and natural occasionally to eat to celebrate with friends or because you’re feeling blue. It only becomes a problem when it is used frequently, you are consuming large quantities of food in one sitting or when there are medical issues and you are going against Dr’s advice.

And Finally Be Kind To Yourself

Greater self-compassion is the first step toward learning to comfort yourself in other ways. Beating yourself up over it only adds to your stress, which can lead to more emotional eating.

No one is perfect and the key is to learn what your triggers are and have a strategy in place to help overcome them. Overtime these will become your new coping mechanisms and emotional or binge eating will become a thing of the past.

I hope this has helped you understand emotional eating as well as given you some ideas on how to cope with it.

Until next time

Yours in Holistic Health
Deb

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Lifestyle

Would I be healthier if I quit drinking Alcohol?

Hayley Keevers

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In my mind, Friday = cocktails. If I quit drinking, would it mean better health and ripped abs? Or is that end-of-week Old Fashioned actually good for me?

Article from
PrecisionNutritionLogo By Camille DePutter

“Should I take a break from booze?”

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Have you ever asked yourself this question?

I have.

I never felt like I needed to quit drinking. My consumption is normal by most accounts. It’s “moderate.”

But boozy beverages seem to show up a lot.

I like having a beer to mark the end of a work day. I like a good glass of wine or two with Sunday dinner. Friday night just seems to call for a cocktail.

Something to celebrate? Pour a little champagne. Crappy day? A martini will take the edge off.

The drinks can start to add up.

They’re easy to justify: I’m a healthy person. I work out a lot. I eat good food.

But could giving up alcohol be a tipping point? Am I missing sharper thinking and perfect sleep and hypercharged creativity and young skin and a six pack because of my six packs?

Is alcohol slowly, silently chipping away at my health?

After all, I’ve read that drinking can wreak havoc on the body and mind…

Or, wait, was it that drinking is good for your heart?

Or bad for your heart but you still live longer?

How do my wellness goals square with the delicious craft beer in my fridge?

I want to be healthy. Like most people I want to look and feel my best.

Curious about how alcohol affects that goal, I started digging. When it comes to alcohol’s effect on health, the picture is kind of confusing.

You may have heard that drinking is actually good for you.

Moderate alcohol intake is associated with a lower risk of diabetes, gallstones, and coronary heart disease.

Light to moderate drinking seems to be good for the heart and circulatory system, helping reduce your risk of cardiac arrest and clot-caused stroke by 25 to 40 percent.

And there have been several studies indicating that drinkers — even heavy drinkers — actually outlive people who don’t drink.

We see headlines about all this every time a new study comes out, which seems fairly often, judging by my newsfeed.

An important point that seems to get buried: If you don’t already drink, health experts recommend you don’t start.

Wait, what? If drinking is so good for you, then why not add that antioxidant-rich red wine to MyPlate — a nice goblet right where the milk used to be?

precision-nutrition-alcohol-graphic-myplate

No one knows if any amount of alcohol is really good for all of us.

Don’t worry, I’m not going to tell you not to drink. (Spoiler alert: I did not take a break from booze.)

Most of the research on alcohol’s potential health benefits are large, long-term epidemiological studies. This type of research never proves anything. Rather than show cause, it shows correlation.

What’s the difference between correlation and causation?

Well, imagine that every time you saw someone open an umbrella, it was raining. Because of this correlation, you concluded that umbrella opening causes it to rain. That would be mistaking cause with correlation.

So even though many studies suggest that light to moderate drinkers have lower rates of the above-mentioned health problems than non-drinkers, that doesn’t mean drinking causes those benefits.

Sure, it could be that alcohol consumption raises HDL (“good”) cholesterol. Or it could be that moderate drinking reduces stress.

Or it could be that drinking doesn’t cause any health benefit.

Rather, it could be that people who drink a light to moderate amount also have something else going on in their lives, unrelated to alcohol consumption, that keeps them healthier.

According to Dr. Spencer Nadolsky, a board-certified family physician in Maryland and Precision Nutrition coach and contributor: “It might be something inherent, like genetics or a personality trait that has them enjoying a low-stress life.”

“Maybe it’s a different lifestyle factor. We just don’t know.”

Plus, any physiological effects would vary by individual. The amount of alcohol that may help your heart health might be really detrimental to your friend’s — for instance, if he has a history of high blood pressure.

And most of the research indicates that you’d have to be a light to moderate drinker with no heavy drinking episodes (even isolated ones) to see a heart benefit.

Lots of drinkers don’t know how much alcohol they actually consume, anyway.

Moderation: We hear that word so often in conversations about health and diet that it starts to seem meaningless.

Definitions vary around the world, but according to the United States Dietary Guidelines Advisory Committee, “moderate drinking” means, on average:

  • For women: up to seven drinks per week, with no more than three drinks on any single day
  • For men: up to 14 drinks per week, with no more than four drinks on any single day

And here’s a guide to health-agency classified “drinks”:

precision-nutrition-alcohol-graphic-definitions

Sure, you might know you’re not a binge drinker (that’s five or more drinks for men, or upwards of four for women, within two hours).

But when was the last time you poured wine in a measuring cup, or tallied your drinks total at the end of the week, or calculated your weekly average in a given month, or adjusted your tally to account for that sky-high 9.9% ABV lager you love?

Studies show that people routinely, sometimes drastically, underestimate their alcohol consumption.

It’s easy to edge into the “heavy” category without realizing it. For example, if you’re a woman:

precision-nutrition-alcohol-graphic-moderatedrinker

That’s a big problem, since heavy drinking comes with a much higher risk of major health problems.

Risks associated with moderate and heavy alcohol consumption

Moderate Heavy
Heart Arrhythmias
High blood pressure
Kidney disease
Heart disease
Stroke
Brain Disinhibition
Altered judgement
Poor coordination
Sleep disruption
Alcoholism*
Chemical dependence
Depression
Alcoholism
Neurological damage
Epilepsy
Dementia
Damage to developing brains
Immunity Infection / illness / lowered immune response
Cancer (mouth, throat, esophagus, liver, breast)
Damaged intestinal barrier
Increased inflammation / flare-ups of autoimmune disorders
Hormones Breast cancer Hormone disruption
Impaired sexual function
Impaired reproductive function
Thyroid disease
Liver Worsening of existing conditions such as hepatitis Fatty liver
Alcoholic hepatitis
Fibrosis / cirrhosis
Hepatocellular
Liver cancer
Metabolism Weight gain or stalled weight loss**
Interference with some medications
Loss of bone density
Bone fractures
Osteoporosis
Anemia
Pancreatitis
Changes to fat metabolism
Muscle damage

*Particularly if there’s alcoholism in your family **If drinking causes you to eat more food or opt for energy-dense meals

In young males especially, even moderate drinking increases the risk of accidental injury or death, due to the “Hey y’all, hold my beer and watch this!” effect, or simply the dangerous equation of youthful exuberance combined with less impulse control, combined with more peer pressure, combined with things like motor vehicles and machinery.

All drinking comes with potential health effects.

After all, alcohol is technically a kind of poison that our bodies must convert to less-harmful substances for us enjoy a good buzz relatively safely.

Through a series of chemical pathways using the enzymes alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH), we convert ethanol to acetaldehyde, then to acetate. The body breaks acetate down into carbon dioxide and water.

A second system for processing alcohol, the microsomal ethanol oxidizing system (MEOS), involves cytochrome P450 (CYP), an enzyme group that chemically affects potentially toxic molecules (such as medications) so they can be safely excreted.

In light to moderate drinkers, only about 10 percent of ethanol processing is done by the MEOS. But in heavy drinkers, this system kicks in more strongly. That means the MEOS may be less available to process other toxins. Oxidative cell damage, and harm from high alcohol intake, then goes up.

The biochemistry doesn’t matter as much as the core concepts:

1. We have to change alcohol to tolerate it.

2. Our ability to process alcohol depends on many factors, such as:

  • our natural individual genetic tolerance;
  • our ethnicity and genetic background;
  • our age;
  • our body size;
  • our biological sex;
  • our individual combinations of conversion enzymes;
  • etc.

3. Dose matters. But all alcohol requires some processing by the body.

So then the question becomes: What’s the “sweet spot”?

What amount of alcohol balances enjoyment (and your jokes becoming funnier) with your body’s ability to respond and recover from processing something slightly poisonous?

The moderate-vs-heavy guidelines are the experts’ best guess at the amount of alcohol that can be consumed with statistically minimal risk, while still accounting for what a lot of people are probably going to do anyway: drink.

It doesn’t mean that moderate drinking is risk-free.

But drinking is fun. (There, I said it.)

In North America, we tend to separate physical well-being from our emotional state. In reality, quality of life, enjoyment, and social connections are important parts of health.

I enjoy drinking.

So do a lot of other people.

In the U.S., for example, 65 percent of people say they consume alcohol. Of those drinkers, at least three quarters enjoy alcohol one or more times per week.

The wine flows at lunchtime in continental Europe (for Scandinavians, it’s the light beer lättöl). Hitting a pub or two after work is standard procedure in the UK and Japan. Northern Europeans swear by their brennivin, glögg, or akvavit (not to mention vodka). South America and South Africa alike are renowned for their red wines.

Thus, for much of the world’s population, alcohol — whether beer, wine or spirits — is something of a life staple.

And if you’re doing it right — meaning tasteful New Year’s Eve champagne toasts are more common in your life than shot-fueled bar dances to “Hotline Bling” — there are some undeniable benefits to be gained:

  • Pleasure: Assuming you’ve graduated from wine coolers and cheap tequila shots, alcoholic beverages usually taste pretty darn delicious.
  • Leisure: A bit of alcohol in your bloodstream does help you feel relaxed. And like a good meal, a good glass of wine should offer the opportunity to slow down for a minute.
  • Creativity: There’s evidence that when you’re tipsy, you may be more successful at problem-solving thanks to increased out-of-the-box thinking.
  • Social connection: Drinking may contribute to social bonding through what researchers call “golden moments” — when you all smile and laugh together over the same joke. This sense of community, belonging, and joy can contribute to your health and longevity.

So drink because you genuinely enjoy it.

Drink if it truly adds value and pleasure to your life.

Not because:

  • you’re stressed; or
  • it’s a habit; or
  • other people around you don’t want to drink alone; or
  • it’s “good for you”.

With confusing alcohol consumption categories and contradictory news headlines, many people give up trying to decide whether drinking is healthy or not.

A new study shows alcohol may be harmful? Whatever.

Or:

Drinkers live longer? I’ll hop on that horse and ride it straight to the bar!

Forget about the potential health benefits of alcohol.

There are plenty of (probably better) ways to reduce your risk of cardiovascular disease — like eating well, exercising, and not smoking.

Wanting the enjoyment of a perfect Old Fashioned or a rare sake is a legitimate — probably the best — reason to drink.

As with what you eat, what you drink should be purposeful and mindful. And delicious.

Drinking or not drinking isn’t about ‘healthy vs. not’. It’s about tradeoffs.

Alcohol is just one factor among many that affect physical performance, health, and fitness. Whether to keep drinking or cut back depends on how much you drink, what your goals are, and how you want to prioritize those things.

How to sort it all out? I touched base with Krista Scott-Dixon, Ph.D., curriculum designer for Precision Nutrition’s Coaching programs for men and women.

She said to think of it this way: In order to say “yes” to something, you have to say “no” to something else. And only you know what you are, or aren’t, willing to trade.

  • Saying “yes” to six-pack abs might mean saying “no” to two drinks at the bar.
  • Saying “yes” to Friday happy hour might mean saying “no” to your Saturday morning workout.
  • Saying “yes” to marathon training might mean saying “no” to boozy Sunday brunches.
  • Saying “yes” to better sleep (and focus, and mood) might mean saying “no” to your daily wine with dinner.
  • Saying “yes” to avoiding the nacho platter might mean saying “no” to the second margarita.
  • Saying “yes” to moderate alcohol consumption might mean finding a way to say “no” to stress triggers (or human triggers) that make you want to drink more.

The decisions you make will also depend on what you’re willing to do — and not willing to do.

  • Maybe you’re willing to have one less beer a day, but you’re not willing to kiss it goodbye altogether.
  • Maybe you’re willing to practice drinking more slowly and mindfully, but you’re not willing to decrease your total alcohol intake.
  • Or, maybe you’re willing to stay sober during most social situations, but you’re not willing to endure your partner’s office party without a G&T on hand.
  • Maybe you’re willing to upgrade to a fancier bottle, but you’ll bite someone’s face off if they try to take away your Australian shiraz.

Maybe there is a “best” answer for how much alcohol is okay for everyone. But we don’t know what it is yet.

At least not for certain.

As I researched this article, I became more aware of my own drinking habits. And I started to wonder whether I should improve them.

I’ve started to drink more mindfully, asking myself questions here and there about why and what I’m drinking. As I did this, I noticed myself drinking less.

A couple weeks ago when I was out with some friends, while they threw back multiple pints, I slowly sipped a single serving of the bar’s finest Scotch. It felt (and tasted) good. We’ll see if it’s a tipping point for further improvement  — and even better health.

What to do next:
Some tips from Precision Nutrition

Following the guidelines for moderate drinking is a good start.

But here’s what the guidelines don’t tell us: Alcohol’s effects (both its potential risks and benefits) vary widely from person to person, depending on genetics, size, sex, age, history with alcohol, and overall health.

Let your body take the lead. Read its cues. Observe yourself carefully, gather data, and see how alcohol is — or is not  — working for you.

1. Observe your drinking habits.

Keep track of all the alcohol you drink for a week or two (here’s a worksheet to help you). You don’t need to share it with anyone or assume any change is necessary. Just collect the info.

Next, review the data. Ask:

  • Am I drinking more than I thought? Maybe you hadn’t been taking the couple causal beers with Sunday NFL into account.
  • Is my drinking urgent, mindless, or rushed? Slamming drinks back without stopping to savor them can be a sign that drinking is habitual, not purposeful.
  • Are there themes or patterns in my drinking? Perhaps you habitually over-drink on Friday because your job is really stressful.
  • Is alcohol helping me enjoy life, or is it stressing me out? If you’re not sleeping well or feeling worried about the drinking, the cost can outweigh the benefit.
  • Does alcohol bring any unwanted friends to the party? Binge eating, drug use, texting your ex?

If any of the answers to these questions raise red flags for you, consider cutting back and seeing how you feel.

2. Notice how alcohol affects your body.

Use Precision Nutrition’s “how’s that working for you?” litmus test. Ask:

  • Do I generally feel good? Simple, but telling.
  • When I drink, do I experience a hangover, digestive distress, sleep problems, anxiety, or other discomfort? These can be signs that you’re drinking too much or that your body can’t handle what you’re throwing at it.
  • Is my blood pressure still in the healthy range?
  • How’s my physical performance after drinking? If you work out the next morning, how does that go? Are you recovering well?

If you’re unsure about whether your alcohol use is helping or hurting you, talk to your doctor and get a read on your overall health.

3. Notice how alcohol affects your thoughts, emotions, assumptions, and general perspective on life.

Again: How’s that working for you?

  • Do you feel in control of your drinking? Are you choosing, deliberately and purposefully… or “finding yourself” drinking?
  • What kind of person are you when you are drinking? Are you a bon vivant, just slightly wittier and more relaxed, savoring a craft beer with friends? Or are you thinking, Let’s make that crap circus of a workday go away, as you pound back the liquid emotional anesthetic through gritted teeth?
  • If you had to stop drinking for a week, what would that be like? No big deal? Or did you feel mild panic when you read that question?

4. Play ‘Let’s Make a Deal’.

To pinpoint which goals and activities in your life are the most important to you, ask yourself:

  • What am I currently saying “yes” to?
  • What am I currently saying “no” to?
  • What am I willing to say “yes” to?
  • What am I willing to say “no” to?
  • What am I prepared to say “yes” and “no” to? Why?

There are no right or wrong answers. Just choices and compromises.

You’re a grownup who can think long-term and weigh options rationally. Whether you drink or not is your call.

5. Disrupt the autopilot.

One of the keys to behavior change is moving from unconscious, automatic reactions to conscious, deliberate decisions.

To experiment with decreasing your alcohol intake, try these strategies:

  • Delay your next drink. Just for 10 minutes, to see if you still want it.
  • Look for ways to circumvent your patterns. If you usually hit the bar after work, try booking an alcohol-free activity (like a movie date or a yoga class) with a friend instead. If you stock up on beer at the grocery store, skip that aisle altogether and pick up some quality teas or sparkling water instead.
  • Savor your drink. Tune into the sensations in front of you. Here’s an idea: try tasting wine like a sommelier. Look at it, swirl it, sniff it, taste it.
  • Swap quantity for quality. Drink less, but when you do drink, treat yourself to the good stuff.

6. Call on the experts.

Change almost always works better with support. It’s hard to change alone.

  • Talk to your doctor about your drinking patterns and your health.
  • Consider genetic testing. If you are at risk for breast cancer, avoiding alcohol might be a good idea. On the other hand, if you’re at risk for cardiovascular disease, 1-2 drinks a night may be a good thing.
  • Get nutrition coaching. Precision Nutrition coaches specialize in helping clients optimize diet and lifestyle patterns for good.

7. If you choose to drink, enjoy it.

Savor it. Enjoy it mindfully, ideally among good company.

 

 

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Fitness Tip / Facts

Journey to a Healthy Mindset

Jess Wright

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“If you want to Soar in Life, you must first learn to F.L.Y”

(First Love Yourself)

I saw this quote a couple of days ago and I just had to screenshot it. It couldn’t be more correct, how can we ever achieve our goals, follow our dreams or be who we want to be in life if we can’t love ourselves?

This is something that has finally kicked in for me in regards to my mentality towards health, fitness, my body and the way I feel. After an amazing time in America over Christmas with my closest friends – I now have a completely different outlook on my training, nutrition and my body.

My love for fitness started when I was 15 years old. Mum and dad had a cross-trainer in there bedroom (growing mountains of dust I must add) – and one day i decided to have a crack at it. I don’t know what happened that day but from here on in I was hooked!!! I would get up every morning before school and do 40mins on the silly thing! Alongside this I started to eliminate junk food from my diet during the week and would relax only on the weekend. Being young and dumb I obviously thought I knew what I was doing, I decided not to eat a lot at all and just do countless minutes on that stupid machine! Let’s set the scene here and inform you I was a teeny 45kg as it was before I even started! No weight loss was needed!

When I was old enough I joined a gym straight away, it was my playground and I loved it! I joined Les Mills in Christchurch and would train 6 days per week doing treadmill, cross trainer and bike for about an hour and a half per day (Idiot). During this time I became obsessed and I also begin comparing my body to others . I was so so hard on myself and if I had to skip a workout for some reason it was the end of the world.

11998849_532761920204776_8866530153304110173_nMy boyfriend at the time, (yes it was John for those of you who know me hehe) got into the gym also and started training with a friend of ours who was a trainer and had competed in numerous fitness comps. He had a few sessions with her and began to learn so much and also started to drop body fat! Why wasn’t I dropping any body fat I thought? I do cardio for hours on end and hardly eat and I seem to be looking bigger what’s going on? It was at this time John suggested I booked in with his trainer to see if I liked it.

FINALLY after John persisting that my theory clearly wasn’t working – I booked in with her! I remember I kept saying to her “Now I don’t want to lift weight as I’ll bulk up”. She would laugh and carry on giving me heavy dumbbells. I decided to put my trust in her. She wrote me a weights program and I saw her twice per week to help keep me accountable, and for the big compound movements I didn’t want to do on my own. I did this weights program 5 days per week – always increasing the weights as she insisted, then went back for measurements and skin folds. To my surprise 6% body fat gone! In that short amount of time?? What!!!!

I remember being so shocked. She wrote me a new program for the next 6 weeks and again I went away and did the program religiously as she told me to, and again, more body fat gone! Skin was tightening up and actually looking fit and toned. The scales were creeping up to 48 kg and this was making me angry and hate on myself. I went back again in 6 weeks and again more body fat gone! Pretty much from this day I was addicted to lifting weights!

I changed gyms and kept doing my own thing, still so hard on myself and would have a meltdown if I missed the gym. It got to the point where I would turn up late to my family’s birthdays as gym came first. The problem was I didn’t see anything wrong with this back then.

I also got into running with my mum in my mid 20’s, we started doing half marathons together and man was I fast!! 1.30 being my fasted time. We joined a running group and ran over 100kms per week. But no that wasn’t enough, I had to do my full gym ‘sesh’ before I would head to running group (and I still was not eating a lot at this point either).

John and I moved to the Gold Coast 4 years ago and what was the first thing I did?? Joined the biggest gym I could find!

I joined Fenix in Robina. I would arrive there just on opening at 5am and smash out my weights and cardio then head to my office job in Tweed Heads from 7am-5pm. After work? Straight to the gym as I would feel guilty if I didn’t. Now, while I’m writing this I can clearly see the gym addiction was real!!

shred-it-GI

I started training with a trainer at Fenix (now Goodlife) and he suggested I enter the Goodlife Fitter Faster Stronger Competition. It sounded intense, but he said to me right from the start “Jess you WILL win this” – he used to call me a “Machine”. And he was right I won! I won the club, and also won overall in Queensland, even beating the men!

My partner and trainer suggested I should put my passion into a career and become a PT and work at the gym. So John made me quit my job and supported me financially while I studied. Then BOOM I Became a PT at Goodlife!

I trained numerous times per day in between clients, having limited time I was always on a mission. With members and staff calling me the “Pocket Rocket”. I was still obsessed and would over train – doing HIIT sessions 7 days per week and an hour weights sessions daily and living on 1300 calories.

After watching a good friend of mine compete at the Brisbane INBA Fitness Comp, I was so inspired and overwhelmed watching him on stage after months of prep and hard work. We all met after the show and the boys got talking “why don’t we all do one?” And that’s when it began! We all started comp prep, I was very nervous and uncertain and I was also so negative and hated my body, I was worried what this comp might do for my mind set. Thankfully I had the most amazing coach who showed me it wasn’t all fish and greens and cardio. In fact – it was delicious food and NO cardio! No cardio what?????. After 17 weeks of prep, it was stage time, sitting at just over 9% and looking at my absolute best – I found myself still finding the negatives in my body.

12074850_535514129929555_7909530427375238322_nIt was a highly successful day, I was awarded 1st in Miss Fitness First Timers, 1st in Miss Fitness Novice and 3rd in Miss Fitness Open.

The week after comp everyone was relaxing, feasting and enjoying all the yummy food they could! But not me, I got straight back onto my diet because I STILL wasn’t happy with my reflection and refused to put on body fat. I continued to train everyday avoiding rest days all together. If I did rest, I would feel yuck and want to hide at home.

All of us from comp booked a holiday to America over Xmas and and New Years. I was nervous as I knew we would be too busy to train.

We flew out Christmas Eve and I had the most amazing time of my life. It was 4 boys and myself. I’m not being a hater on the girls, but these boys are my favorite people in the world. They showed me that life really doesn’t have to be so serious all the time, life is to be enjoyed each and everyday as if it was your last. They were fun, care free and made me feel like I could fully relax and be myself. Watching us all put a few kilos on as the days went by, I started not to care and really appreciate life. I chose the healthy options on the menu, not because I had to, but because I wanted to. I felt like my mindset had changed completely and instead of feeling I HAD to train or HAD to eat that salad, I began to do these things because i WANTED to. x

After the proposal of a lifetime from my one in a million best friend in the whole world at the bottom of the grand canyon, I was the happiest I have ever been in my life. I remember all those times he put up with me when we were young and I would ditch him for the gym, and he never once complained. This proposal, holiday and the crew made me wake up. This is life! It’s meant to be enjoyed! I thought, it’s time to start loving  yourself the way I love others! Life is short so don’t exercise to be “shredded” or “skinny”, exercise to be fit, healthy and strong!

I have finally learnt to love myself the way I am and I am so blessed with everything in my life.  Thank you boys and to my now Fiancé for just being the people you are and making this holiday the holiday of a lifetime. This is why I used the Quote above, “once you learn to love yourself, everything else will follow……”

“Quote”

“Sometimes I wonder what I would think of my body if it wasn’t my own? Like if someone else had my body and I was looking at it from an outside perspective? I think two things would happen…for one, I would have much nicer thoughts about it, and two, I actually just wouldn’t really care about it? Because I don’t notice anyone elses body in the way that I scrutinize my own. I Wish I was better at remembering that. Absolutely no one is as critical of me as I am of myself”

READ JESS’S PROFILE OF THE MONTH

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