Interesting nutrition article

http://alternityhealthcare.com/blog/?p=156

Willpower, why have you left me?!?

Have you ever thought, I won't eat that, I know it's not good for me and I am really "watching my diet" or maybe it's "I will only have a bite."

Whatever food you are trying to "stay away" from, can and will eventually break you down and decrease your willpower!

So I say, have strategies set in place to help you when your willpower leaves you. No one has unlimited willpower, at some point, yours will be shaken! Have a strategy in place to help you get past when willpower isn't enough.

It's okay to have those splurges but if they are continuous, that is not going to be good for your long-term fitness goals.

Having strategies set in place to not tempt you will be a great way to help that willpower!

Some good strategies:

1. Don't have foods that you typically overeat in the house if you aren't able to control yourself.

2. Don't let yourself get too hungry, this will definitely lead to overeating, keep healthy snacks on hand.

3. Let yourself have a splurge every once in awhile, remember that 90% rule!

4. Go for a walk to clear your head, most of the time these lapses of willpower have more to do with what's going on mentally than your physical need.

*So this week, set up some strategies to help you succeed! Good luck and go get fit!

A little bit about me...

My Fitness Philosophy

I have been interested in health and fitness ever since I

was grew up in Troy, Michigan. I grew up learning

the essentials of a healthy lifestyle and have embraced

it ever since.

After graduating from Michigan State

University, I received certifications from the National

Personal Training Institute in 2006. I have been training

people of all ages, genders and backgrounds ever since.

I also have certifications from the National Academy

of Sports Medicine as a Personal Trainer, Performance

Enhancement Specialist, and Pre/Post Natal Specialist.

I am certified in adult and child First Aid and CPR.

I believe the most effective way to live a happy,

productive life is through adopting a healthy lifestyle. I

want to help people take steps towards living a healthier,

fuller life. I strive to educate people on healthy ways

to lose weight without fad diets, have better body

image and on the basics of good nutrition.

I motivate

people to make healthy choices, focusing on health as

a whole.

It is not simply how you look on the outside

– it is how you feel on the inside as well!

I believe in

pushing people and helping them work towards their

goals.

My focus in our sessions will be on functional

fitness: improving core and full-body strength, weight

loss, improving balance, flexibility, endurance and

overall well-being.

I believe in taking a step every day

to improve your health.

"If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place." -Nora Roberts

Jackie The Trainer

Your Fitness Goals

Royal Oak, MI

Results

248-914-0588

jackiethetrainer@gmail.com

reachyourfitnessgoals.blogspot.com

90% to lose, 85% to maintain

So you have started a new "diet", which is a word I really don't like or maybe you have taken on a new healthy approach lifestyle (much better!) Good for you! But, oh no, it's Saturday night and you are meeting some friends for a birthday, you know there will be drinks involved, delicious appetizers, cake, ahhhh! What to do?!?

Don't make yourself crazy over splurges, it's okay if you are trying to lose weight to have a few splurges throughout the week. Just make sure you chose carefully! Maybe you want a drink and a piece of dessert, but skip the appetizer and instead order some broth based soup or a small salad with dressing on the side. You have to make any "diet" or "lifestyle" fit into your lifestyle, it isn't realistic to think you will have control over exactly what you will eat all the time.

More importantly don't beat yourself up if you do have a splurge, it's good to indulge a little, just watch that over-indulging. Also, let's call these "treats" splurges instead of cheats, meaning they are a good and healthy part of a diet not something that shouldn't happen!

The best rule of thumb is to look at your food over the course of a week and think if I want to lose weight I can be 90% compliant and include 10% splurges and still lose weight. For example, if you are having 3 main meals a day with 2 healthy snacks, 35 meals a week, 10% would give you 3-4 splurges a week. Keep in mind that if you did have the drink, the appetizer and the dessert that might be considered 2 splurges for the week!

As for wanting to maintain your weight, you can play around with %15 splurges over the week and 85% adherence to your newly adopted healthy lifestyle, just be honest with yourself and if you need to cut it to less splurges, adjust accordingly.