Prepare for a great week. Buy plenty of fresh fruits and veggies for juices and smoothies this week. Plan your workouts in advance and write them on the calendar. Let’s get started. Here is a great beginning for your Monday 🙂
Try my circuit workout to boost your metabolism with interval training. Follow up with my Chocolate Cherry Recovery Smoothie:
Cup of Organic spinach
1/2 organic banana
1/2 cup organic cherries
8 oz almond milk
Scoop organic chocolate protein
Binge eating is a disorder that can lead to poor health and emotional issues. Some of the symptoms include gorging on large amounts of food in a short period of time, continuing to eat when full, and the inability to control eating habits. Psychological issues can arise from guilt related to weight gain, hiding food, and embarrassment over gorging. www.helpguide.org lists some specific behavioral and emotional symptoms of compulsive overeating that include:
Binge eating can lead to social isolation, anxiety related to meals, and many health issues such as obesity, diabetes, and heart disease. Prevention Magazine reports,
“Binge eating is a psychological disorder that usually has much deeper roots than a simple food craving,” says Mary Ellen Sweeney, MD, obesity researcher at Emory University School of Medicine in Atlanta.
“Binge eating is literally stuffing feelings down,” says Mary Froning, PsyD, a clinical psychologist in private practice in Washington, DC. As long as we’re eating, we don’t have to deal with feelings such as anger, anxiety, or depression, say doctors.”
Try these 10 steps to help you overcome binge eating:
Do you want to lose a couple of pounds, improve your health, or maybe change careers? Get rid of the all or nothing attitude. How many times have you started a new diet, a new exercise program, or attempted to learn a new skill just to give it up a week later? This type of behavior makes it difficult to be successful attempting new endeavors or attaining goals.
It can be overwhelming to change behaviors that move us out of the comfort zone, Psychology Today reports, in the article:
Each of us has our own “comfort zone” which, more than an actual place, is a psychological/emotional/ behavioral construct that defines the routine of our daily life. Being in one’s comfort zone implies familiarity, safety, and security. It describes the patterned world of our existence, keeps us relatively comfortable and calm, and helps us stay emotionally even, free from anxiety and worry to a great degree. Creating a comfort zone is a healthy adaptation for much of our lives. But so is stepping out of our comfort zone when it’s time to transition, grow, and transform.
But experiencing a little stress and anxiety now and then is a good thing, too. If all you ever do is strive to stay wrapped up in your little cocoon, keeping warm and cozy, you may be missing out on quite a lot–maybe no new experiences, no challenges, and no risks. And looking at the bigger picture of life, if you can’t step out of your comfort zone you may experience difficulty making change or transitioning, growing, and ultimately, transforming; in other words, all those things that define who you are and give your life personal meaning.
Therefore, it can be uncomfortable and a little frightening to step out of your comfort zone which makes changing an unwanted behavior quite a challenge. We all tend to be drawn towards the familiar: friends, family, home, favorite places, habits, etc.
So what can we do to finally lose those last five pounds, change career paths, finally follow through on resolutions for the new year? Follow these five steps to change:
“Professor Robert S. Rubin (Saint Louis University) wrote about SMART in an article for The Society for Industrial and Organizational Psychology. He stated that SMART has come to mean different things to different people, as shown below.
To make sure your goals are clear and reachable, each one should be:
Specific (simple, sensible, significant).
Measurable (meaningful, motivating).
Achievable (agreed, attainable).
Relevant (reasonable, realistic and resourced, results-based).
Time bound (time-based, time limited, time/cost limited, timely, time-sensitive)”
5.Visualize success by utilizing a mantra, meditating, or simply imagining how your life will be different once you reach your goal. How will you feel when you try on new clothes after losing 10 lbs? What benefits will you acquire from a consistent exercise program? Imagine walking a flight of stairs without gasping for air or running a race after giving up cigarettes. Success can be yours by working consistently towards your goals. Each day you are successful, you will become stronger, and closer to permanent change.
You can achieve anything with hard work, determination, and a plan. Create specific goals and set a time frame for attaining your desired results. Get rid of the all or nothing attitude and replace it with the mindset of taking one day at a time. Visualize your success and create the life you’ve always dreamed of living. You can do this! For more ideas on how to reach your goals check out my article Visualize it …Then Just Do It!
Try my new workout Lean Body Blast .
Let’s finish the weekend strong with a challenging workout and good food choices.
What you focus on will flourish! Take care of your body and you will reap the rewards of looking better, improved health, and feeling strong. Try my Lean Body Blast and let me know how you like it.
Don’t let the weekend destroy your progress. Let’s do this.
What does it take to see ab definition? It’s not easy and requires a precise workout and nutrition plan. It’s easy to store fat in the abdominal region so it requires hard work and consistency when planning your workouts and meals.
Begin by determining how many calories you need and journal your food intake on a daily basis. A great app to use for this is Lose It!
A clean diet will make a significant difference in your results. Make a point to eliminate processed foods and eat more green veggies, lean protein, organic fruits, and filtered water.
Circuit weight training, cardio intervals and workouts like my ab circuit below will help you to begin to see those six pack abs! Try my challenging ab circuit below and let me know how you like it!! Enjoy
Try this weight training circuit that will elevate your heart rate and build lean muscle. You will need a mat, various selection of weights, and water. Try to move through the circuit with very little rest between sets and challenge yourself by utilizing weights that make it difficult to complete the last few reps of each set. Don’t forget to warmup, workout at your own level/pace, and hydrate before-during – and after workout. Enjoy!!