MY 5 SECRETS TO STICKING TO A DIET

MY 5 SECRETS TO STICKING TO A DIET

Does the idea of dieting get to you?  Does it feel like it’s too much effort? Do you feel tired just thinking about it? Are you overthinking it?

Most common concerns when it comes to sticking to an eating plan are a lack of time, failing to prepare and most often family and social life concerns.  “I don’t want to cook two meals”, “I want to eat with my family”, “I’m going out to dinner, what should I eat?”.  The good news is that it doesn’t have to be or feel like a tedious chore!  I thought I’d share my secrets to make you see how easy it can be.

 

Here are my 5 secrets to sticking to a ‘diet’

 

1.  First of all you shouldn’t see it as a ‘DIET’

It’s more a NUTRITION PLAN that becomes a habit or lifestyle.  If you can’t comfortably ‘stick’ to it and make it a way of life and you find it ‘hard’, then it’s not for you!

2.  Getting to know your body and what foods work for you and what foods don’t, is a process.

By not getting enough of the right balance of healthy, nutritious food and calories (carbs, protein and fats) your body needs, you will end up with cravings and you will fail again and again.

secrets to sticking to a diet

3.  Not eating enough will leave you feeling tired and deprived and limit your progress that you want

Same with eating too much.  If you eat more than you burn then that can limit your weight/fat loss and eating the wrong food will leave you feeling exhausted and demotivated.  I have found that many of my clients don’t eat enough.  Their protein consumption is too low 90% of the time, they are scared of carbs and scared of fat because fat is bad and carbs make you fat right???  WRONG!!!!!  Both fats (the RIGHT fat in the right AMOUNT) is needed for optimal health. Same with carbs. It’s all about getting the balance that works for you right.

4.  Another concern with ‘diet’ is how to make it work with social activities and weekends.

My theory – If you can keep it clean 5 days a week, then you can be more relaxed over a weekend.  And with that I’m not saying you go crazy and overindulge on junk!!!!  Just keep it clean and make healthy choices and make your food at home!  I tend to plan my “cheat meals” around social gatherings or events, that way I know I won’t feel guilty and my progress will still be there.

5.  A big concern for most women is that they don’t want to make completely different food for                their families.

Here’s the good news: YOU DON’T!!  Healthy eating can be tasty and will benefit the whole family.  Eating healthy doesn’t mean boring, tasteless meals.  It’s time to get creative! Buy a recipe book if you need to!  Your family won’t even notice the healthier versions and they will benefit in the long run.

 

secrets to dieting

Any one of these secrets could be the one that moves the needle for you and helps you hit this goal right away. And one of these secrets probably speaks to you more than the other ones!

What was your favorite secret? Comment below

2 QUESTIONS I GET ASKED OFTEN

2 QUESTIONS I GET ASKED OFTEN

When starting a fitness or weight loss journey you most likely have an idea of how you want to look or you are following someone that you admire, who inspires you and has a look or the body you would like.  It is always good to have a goal but what works for them may not work the same for you.  Everyone responds to food and exercise differently.

So what then?  What do you do?

 

We all started somewhere with a lot of trial and error.  There are so many diets, tips, guides and articles out there that can cause a lot of confusion.  The one article tells you how bad carbs and fats are and the next one tells you that you need them for optimal health.  The secret is to get the right BALANCE that will give YOUR body the BENEFITS and FUEL it needs and in turn your body will REWARD you by achieving your body GOAL – as long as you put in the work and give your body what it needs.

Trust your body. Learn from your body. Nourish your body. Watch your life transform and be healthy.

2 most asked quesions

TWO QUESTIONS I GET ASKED OFTEN

 

1. How often do you train?

I average 4 strength training sessions per week. I find that I give 100% in those sessions and that my body gets enough time to recover. I also do yoga at least 2 – 3 times a week which depends on the time I have available.

2. Do you ever eat junk food?

I’m a routine person 😊  so ……..

Monday – Friday I eat mostly the same things because then I don’t have to think and I enjoy the food 😄  My breakfast is my FAVORITE meal of the day which consists of:

  • 50g Rolled Oats
  • 1 scoop Forever Ultra Shake (vanilla)
  • Forever Fiber
  • 1 tablespoon Chai Seeds
  • Cinnamon
  • Splenda

And obviously I can’t start my day without my  shot glass of Forever Aloe Peaches Gel  🌱 🍑  and that first cup of coffee with Unsweetened Almond Milk  ☕️😍

I eat a variety of veggies, carbs and fruits and my diet is 90% plant based apart from one chicken meal I have at night.

questions I get asked often

I also have about 2 cheat meals a week 🐷 because it just helps me add extra calories to my week. Coming from the competing/bodybuilding scene, I have definitely adapted from there and I’m definitely not as strict. I live more of a healthy lifestyle which I enjoy and I don’t see as a “diet” it’s more like a way of life. I can however be VERY picky when it comes to a cheat meal because there’s nothing worse than a meal not hitting the spot 😞 That’s why I will always go with what I know hits the spot for me……. pizza 🍕 and Ben & Jerry’s 🍦🤤🤤

I have found that my body responds better to plant based and I definitely have more energy and less inflammation since I’ve been using Forever Living Aloe Vera products and following plant based principles.

POSITIVE RESULTS I HAVE FOUND WITH MY CHANGE OF ‘DIET’ AND TRAINING:

✅ No inflammation

✅ More energy

✅  Better sleep

✅  Less bloated

✅  Clearer skin

✅  Stomach is more regular

✅  Better recovery

✅  Less anxious

✅  Body composition stays consistent

At the end of the day you need to find what works for you. I have trained many clients and each of them on a different journey with a different goal and therefore different ways of eating and different ways of training.  It all boils down to being consistent with the right plan and the right mindset 💜

START FROM THE INSIDE OUT

A healthy body starts from the inside out.  Reset your body with a 9 DAY CLEANSE!

Give your weight loss or fitness journey a JUMPSTART and feel AMAZING and reap the health BENEFITS of Forever Living Aloe Products.

COULD THIS BE CAUSING YOUR CHRONIC PAIN??

COULD THIS BE CAUSING YOUR CHRONIC PAIN??

For your body to function optimally, there needs to be a balance of muscle length and strength between opposing muscles that are attached to the joints.

As children we have a fairly neutral posture where our muscles and cognitive tissue are nicely balanced and we can move well.  I often look at kids and think to myself “I wish I were that flexible” and the truth is…. I was that flexible and fit when I was that age, then it became time to adult.  Forward many years later and here we are!  Chronic aches and pains, stiffness, tiredness……..  the list goes on.  Life happened.

As we grow older and our activities become more repetitive, we start to experience postural adaptations that leave us unbalanced.  Daily activities such as picking up your child, sitting at a computer all day, carrying and picking up groceries….  All these daily activities and chores can lead to muscle imbalances.

WHAT IS MUSCLE IMBALANCE?

Muscle imbalance means that one side of your body may be short and tight and stronger while the other side is long and weak.  If the imbalance is left untreated it can lead to discomfort and chronic pain.

SYMPTOMS OF MUSCLE IMBALANCE

There are many ways muscle imbalances can present themselves.  Muscle imbalance symptoms include:

  • Slipped disc
  • Lower back pain
  • Rotator cuff tendonitis
  • Shoulder impingement
  • Headaches
  • Neck pain
  • Sports injuries
  • Knee pain
  • Hamstring tears

Here are 4 ways to correct muscle imbalances

cause of chronic pain

HOW DO YOU TREAT MUSCLE IMBALANCES?

The best way to treat muscle imbalance is to exercise to strengthen the weaker muscle and this will help correct the alignment of your body.  Seek the help of a professional to help you identify what factors are contributing to your issue and solve the underlying problem instead of just treating the symptoms.

Some muscle imbalances are caused by tight muscles and soft tissues.  For example:  If you spend a lot of time sitting at your desk each day, you may have short and tight hip flexor muscles which can lead to back pain.  In this case you would require a stretching routine to relax and lengthen the muscles and tendons which can help restore balance.

PREVENTING MUSCLE IMBALANCE

To prevent muscle imbalance from occurring, make sure you have a balanced training routine.

  • Resistance training (especially unilateral movements), is a great way to keep your muscles balanced.  When doing unilateral movements, start with your weaker side.
  • Make sure you train all muscle groups evenly.
  • Add stretching!!  This can be done after your workout or better yet, add some yoga in the mix! Try a yoga routine 2 or 3 times a week.  It doesn’t have to be long (15 – 20 minutes will help your reap the benefits).

Your body will thank you! 

Not sure where to start when it comes to yoga and stretching?  One of my favourite yoga instructors whom I follow on YouTube:  Sarah Beth – 15 minute Full Body Yoga Stretch

cause of chronic pain

CONCLUSION

At some point in life we all suffer from chronic pain.  Some of these chronic pains are due to physical imbalances rather than illness.  Most of the time we treat the symptoms rather than treating the underlying problem.  If you have chronic pain and you’re not active and exercising, I suggest that you start.  If you are exercising and active and have chronic pain, I suggest you rethink or change your routine to bring your body back into alignment.

Before diagnosing yourself, it is always best to seek the help and guidance of a professional.

Do you think your chronic pain could be caused by a muscle imbalance?  Leave a comment below

DO YOU HAVE LEAKY GUT SYNDROME??

DO YOU HAVE LEAKY GUT SYNDROME??

Ever heard of the term “Leaky Gut”?  It has been receiving a lot of attention lately but what actually is it and what’s the hype?

Leaky Gut plays a significant role in not only gastrointestinal related conditions such as Coeliac disease, Irritable Bowel Syndrome and Inflammatory Bowel Disease, but it has also been linked to a range of other conditions including arthritis, allergies, autism, asthma, diabetes, mental illness as well as a host of autoimmune diseases.

Leaky gut syndrome happens when your intestinal lining has become damaged as a result of inflammation or irritation.  Drugs, alcohol, gluten and processed foods can damage the lining of the gut wall.  Leaky gut can also result from internal toxicity due to an imbalance of bacteria and yeast, which we call “dysbiosis.”

gut health

When this happens, the lining of the gut becomes full of tiny holes, like swiss cheese, or a leaky bucket.  In many places, the lining of the gut is just one cell thick, so leaky gut or “intestinal permeability” can easily happen.

This is a problem because food particles and toxins from the gut are released into the bloodstream, triggering an immune response.  A huge toxic burden is imposed on the liver.  The liver is overwhelmed by digestive by-products, toxins and inflammatory irritants, and other organs are affected as well.

If you have been dealing with a ton of food sensitivities, and seem to be getting more sensitive to more foods all the time, it could be leaky gut.  Instead of doing extensive allergy testing, we would recommend healing the gut, and sealing up those leaks. The food is not the main problem:  the problem is that the food you eat is escaping into the bloodstream and triggering an immune response.

 

gut health
SIGNS YOU MAY HAVE A LEAKY GUT
  • You have digestive issues like constipation, bloating, diarrhea, gas or IBS

  • You have sensitivities to many foods

  • You have skin rashes, hives, eczema, psoriasis, or breakouts

  • You have been diagnosed with an autoimmune disease such as Rheumatoid Arthritis, Chrohn’s disease, or celiac disease

  • You have Chronic Fatigue Syndrome or fibromyalgia

  • You have allergies or asthma

  • You have aches, pains or arthritis

gut health

HOW TO TREAT LEAKY GUT

1. Glutamine

Glutamine is key for helping to heal the lining of the gut.  Aloe Vera is a good choice, as it contains this to help to heal the gut.  Other source are beef, pork, chicken, fish, dairy, all beans & legumes and leafy green vegetables.  The glutamine will help to heal the lining of the gut.

2. Cleanse

The Cleanse is a good protocol if you have leaky gut for a few reasons:

  • The Cleanse will help you take out the foods that are most irritating to the gut such as gluten, sugar, alcohol and processed foods

  • The Aloe Vera on the Cleanse will help to get rid of bad bacteria

  • The digestive enzyme in the Aloe Vera will help you to break down the food you are eating

  • The liver support in the shakes and herbal tea will help to support the liver from the burden of excess toxins

3. Probiotic

A strong probiotic is also essential for supporting your immunity and restoring the balance of good bacteria in the gut.

Aloe Vera is an excellent Probiotic for the gut.

Here is some good reading on the signs and symptoms of leaky gut, what causes it and how you can repair it:

9 Signs You Have a Leaky Gut

HEALTH STARTS FROM THE INSIDE

The Good Gut Health Pack is the perfect combination of products to help the good bacteria win the war in your gut and help bring your body back into balance and do what it’s supposed to do naturally… 

TOP SIGNS OF OVERTRAINING

TOP SIGNS OF OVERTRAINING

Are you feeling sluggish?  Are you struggling while exercising?  Is your confidence a bit low?  Do you feel irritable?  Moody? Not quite yourself?

There is a good chance that you might be overtraining!  Overtraining can happen to anyone and it can throw you off balance, but there are ways to fight back!

 

When you feel good all you want to do is keep up the pace of training at a high level, then you start feeling weak and tired and you question why.  Even though you may feel stronger and fitter, you all of a sudden feel weak and “stuck” or that your training seems to be turning against you.

Luckily there are ways to spot overtraining and avoid making negative progress.

signs of overtraining

What is overtraining?

Overtraining happens when you don’t give yourself enough recovery time between training sessions.  So even though exercise its beneficial to your health and everyday life, it can actually be harmful if you continuously exercise at high testy and put heat load of stress and strain on your body.  Too much of anything is harmful to the body.

There are two main factors that contribute to overtraining:

  1. Too much exercise without enough rest and recovery time
  2. Not getting enough calories, nutrients and vitamins in to fuel the workouts and to help with the recovery process

If you ignore the signs, you will continuously repeat the cycle of overtraining.

SIGNS YOU MIGHT BE OVERTRAINING

High heart rate

A high resting heart rate can be a sign of overtraining and is overall not good or your health.  This means your heart is working too hard and not pumping enough blood through your body – especially to you vital organs.

Fatigue

Do you feel completely drained during or after your workout?  That can happen when your are not fully recovered from your last workout.  While it’s normal to feel tired after a workout, not been able to shake extreme tiredness and constantly feel sluggish means you are fatigued.

signs of overtraining
Decreased appetite and weight loss

Overtraining can lead to hormonal imbalances which has an effect on how hungry or full you feel.  While increased training should actually most likely increase your appetite, the fatigue that you experience can lead to a reduced appetite and weight loss.

Increased efforts in workouts

Some exercises you used to do ease and without effort may seem harder and more challenging to do.  You will most likely have an increase heart rate too which also plays a roll.

Poor sleep

Sleep is essential not only for your workouts but also for function in your daily life.  Overtraining increases your stress hormones which, in turn won’t allow you to relax, making sleep very difficult.  When you sleep, the body rests and repairs itself, so the you don’t get enough and proper sleep your body can’t fully recover and rest to your full potential.

TIPS TO AVOID IT

Rest

Don’t let the amount of training exceed your rest time.  It is important to give your body adequate rest time between training sessions.  Listen to your body!  If you need to take a break from training, then do so.

Personally, I have found that a mid-week break and no training on the weekend enables me to train more effectively and allows me to put more effort into my four training days.  On my rest days I opt for yoga which has a lot of benefits on it’s own and complements my training.  I also take a week of training every 8 – 10 weeks.

signs of overtraining
Reduce Volume

If you don’t like taking time off, then you need to reduce the volume and intensity of your training.  Drop the sets, increase your reps and go lighter when it comes to weight training.  Focus on the mind-muscle connection which will help you when you are ready to go back to your hard training again.  Same goes for those who prefer their intense cardio sessions – When recovering, less is more.  Go for a shorter brisk walk instead of an intense run.  Stretch more, do yoga.

Self-care

Stretching should be a part of your workout routine, even if it is two or three times a week.  I have found that adding yoga stretching to my routine it has actually made a huge difference in my training as well as in how my body looks.  My posture is better and I have become more mindful when I do my weight training.

Balanced Diet

Make sure you get enough calories, nutrients and vitamins in to fuel your workouts and help your body with recovery.  Protein, carbohydrates and fats are important.  Find a balance that works for you and that doesn’t deprive you of those essentials.

signs of overtraining

It is important to notice the signs.  Fatigue, increased effort and poor sleep are just a few things to watch out for when you’re close to over-trained.  Pay attention to your body and give it what it needs!

And NO! Daily junk food and chocolate is definitely NOT what it needs.  Rest, recovery and healthy choices is what it needs.

Read more about the benefits of stretching and it’s effect on the body in one of my previous blog posts.

Pin It on Pinterest