Keep Trekking

Wise words indeed.

Now go run!

Keli 🙂

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Great Tips from America’s Toughest Trainer!

The following is a great article from Jillian Michaels!  Enjoy!

Break the Cycle of Emotional Eating

By Jillian Michaels

If you suffer from constant food cravings, there are some steps you can take to remedy the situation. The first step is to make sure you’re eating correctly for your metabolic type. (You can find out how by taking the “What to Eat” quiz on my site!) This will help a lot. If you’re certain that you are eating as you should for your metabolic type and you still feel hungry all the time, consider these tips to curb your appetite:

  1. Don’t skip meals. You should be eating three square meals a day, plus one snack, and spacing your meals throughout the day so that you don’t go longer than four hours without eating. This will keep your blood sugar levels and hunger hormones stable.
  2. Drink tons of water. When you feel as if you’re starving, pour yourself a huge glass of water or grab a bottle of seltzer — it will help quell the urge to snack.
  3. Sleep! Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of “checks and balances” system to control feelings of hunger and fullness. Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite.
  4. Examine your hunger. The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn’t growling, and you’re not weak or tired, you’re probably emotionally unsatisfied in some way rather than genuinely physically hungry.
  5. Think about what, besides eating, soothes you. Steer yourself toward positive feelings of self-worth and you’ll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.
  6. Don’t panic. You can and will lose weight. Even if you’re eating a little more than the meal plan calorie allowance, you can still lose — it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn the extra calories you might take in if you have a bad day.
  7. Do not beat yourself up! Sometimes we slip up, and that’s okay — healthy living is not an all-or-nothing proposition. I’m here for you, and I know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let’s see how you do.

Now go run!

Keli 🙂

Great Tips to Curb Mindless Grazing

Here are great tips to curb mindless grazing – courtesy of Jillian Michaels.

To curb daytime grazing:

  • Don’t eat while you’re standing up, in the car, on the go, or when you don’t have time for a full, proper meal. If you sit down at mealtimes and pay attention to every bite, you’ll be more relaxed; you’ll notice when you’re satisfied, which means that you’ll be less likely to overeat — and you’ll actually enjoy your food!
  • Don’t skip meals. I mean it. You might think you’re saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full.

To curb nighttime grazing:

  • Why do most people graze at night? Because they’re bored. If you’ve been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it.
  • Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth.
  • Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated.

Now go run!

Keli 🙂

Revving It Up for Results!

The following post is courtesy of JillianMichaels.com.  If you aren’t receiving her newsletter click here to sign up for it!

It’s totally normal to be a little sore when you’re just starting to work out. But as you progress, you need to pay attention to the way in which your body is reacting to what you’re doing. If you do 20 lunges after not having done them in months, you’ll be sore the next day — that’s how you know the lunges worked those dormant muscles, just as you intended. If you keep doing 20 lunges every day, after a while you’ll stop feeling the soreness, and that means the move is not productive anymore. It’s important to keep yourself challenged in order to get results.

When it comes to intensity, you’ll learn to use your own judgment. If your effort feels too easy, it probably is. Stop slacking and increase the intensity! If it feels too difficult or your form is compromised, decrease the intensity. You’ll find your abilities change as you move forward. If you stop seeing the number on the scale drop, chances are you’re coasting on your workout. Rev it up, baby!

I couldn’t have said it better myself!

Now go run!

Keli 🙂

Tips from The Biggest Loser

I love TV.  But I LOVE Reality TV.   My favorite Reality show right now is The Biggest Loser.  Each week I tune in (or TiVo it) and watch it uninterrupted for the full 2 hours.  Skipping through commercials takes it down to about an hour 45 minutes.    While I can’t say I know what it feels like to weigh 476 pounds or being too large to fit into a carnival, I am able to glean tips and tricks each week that I use in my everyday life.   Here are a few of my favorite tips from the show.

Tip #1

Exercise makes you feel better.  When there’s too much drama in the house or the contestants are upset, mad or sad about a recent elimination the trainers take them to the gym.  There, Jillian beats the bejeezus out of them in the gym or Bob has them do Yoga.  The bottom line, exercising is a better choice than sitting in front of the fridge devouring cold pizza.

Tip #2

You can’t eat what’s not there.  I want to live in The Biggest Loser kitchen.  It’s stocked with healthy, good for you food without a single temptation.  (I think the snacks in the confessional room are props so that doesn’t count).  The lesson here is to surround yourself with fresh, healthy foods.  Ice cream, chips, snack foods are NOT your friends!

Tip #3

Don’t eat out.  The truth is if you eat out often, you will have a very difficult time losing weight.   This season, the contestants had success their week of eating out at restaurants but remember, they are eating together, ordering similar items and working out 6 hours a day.  That kind of support is great and invisible in the “real world”.   Face it, if you want to stay within a calorie limit and are trying to lose weight, stay close to home and limit dining out to once or twice a week at most.

Tip #4

Get support wherever you can find it.  Having friends, coworkers, family members or an online community to turn to while you are trying to lose weight is necessary.  Your size 2 friend who can’t imagine eating an entire banana in one sitting is not a good support person for you.  You need someone who understands the physical and emotional toll dieting takes.

Tip #5

Stop feeling sorry for yourself.  The reason I love Jillian and Bob is that they don’t let the contestants have pity parties.  They are sympathetic to where each contestant has come from and what brought them there but have no qualms about reminding them that they will die unless they get healthy.  Tough love works.

So there are my top 5 tips from The Biggest Loser.  I hope you learned something.  The Biggest Loser airs on NBC every Tuesday night from 8-10pm (pacific time).  Tune in!

Now go run!

Keli 🙂