Lifestyle

Why We Don’t Have Any Self-Control

This entry was posted in Lifestyle Mindset Weight-Loss on by (updated on )

      Here I go again…I followed my diet plan to perfection today, and then I got home from work and ate 3 pieces of pizza and drank a bottle of wine.  WTH?  I wasn’t even thinking about pizza earlier today?   Ever wonder how we can do so good all day long and stay on our meal plan, and then  get home from work and eat everything in sight?   Ever find yourself eagerly awaiting a vacation or the weekend so you can let loose and eat “ALL the good stuff”?  It’s so much more socially acceptable to lose ALL CONTROL on the weekends for some reason….But, what causes us to lose control and what can we do about it?   Four Reasons That May Cause Us to Lose ANY and ALL Self-Control   We Aren’t Managing our Stress Properly. Making Too Many Changes at Once in our […]

Don’t Let The Vacation Mindset Get in the Way of Your Goals

This entry was posted in Lifestyle Mindset vacation Workouts on by (updated on )

 

I recently had the opportunity to sit down and get interviewed by Caitlin, owner of Fitgevity.  She specializes in helping people stay fit at home or while traveling, whether it be for business or pleasure.  She was curious to see what I do to stay fit & on track while traveling.

 

The vacation mindset can get in the way of our goals because we overindulge and stop our exercise routine when we’re traveling.  This probably won’t do too much damage if you don’t take a long trip or travel frequently.

 

However, if you find yourself traveling a lot for work or taking longer vacations, the best thing you can do for yourself is to eat and exercise the same way on vacation as you do at home.  But, this won’t be possible if you find yourself in the the binge/restrict cycle frequently.  This ease around staying fit while traveling comes from ACCEPTING that eating healthy & feeling good is a lifestyle that’s FOREVER not a temporary fix!

 

Watch the Full Interview That We Did Here:

 

https://youtu.be/HaHUjiq2560

 

One of the key points I always touch on is the importance of establishing Key, Nutritional Habits – like the ones we practice in my program, The Willpower Diet, at home that automate your eating so that it’s not so hard to use these same principles when you’re traveling.

 

My 3 GO TO Strategies for Living a Healthy Lifestyle on the Road

 

Eat to 80% Full.  This takes practice to learn what 80% feels like to you.  What it usually means to me is splitting entrees, sharing desserts, and leaving a few bites on my plate while traveling and eating in restaurants.

The majority of my plate is composed of lean protein and veggies.  These two type of foods help me to feel satiated and satisfied, with the least amount of calories. When I go into a restaurant, I know I’m looking for dishes that are going to get me both of these things.  I will enjoy other foods, but protein & veggies compose the majority.

I do some form of movement every day.  It could be walking, a 10 minute interval circuit, hitting up a local gym in the area on a day pass, or just run the stairs at the hotel.  ANY MOVEMENT is better than NO MOVEMENT.

 

A Great Workout to do While Traveling

 

No Excuses!  Here’s a Workout that you can do ANYWHERE!  All you need is a deck of cards, your body, & 20-30 minutes!  Watch the video below for a demo of how to set it up & the exercises.

 

https://youtu.be/41DFNX6_vdc

 

Quick Instructions:  Shuffle the deck before you begin.  Draw a card and do as many reps of the assigned exercise as the face value of the cards.  Repeat drawing cards for a max of 30 minutes.  Hopefully, you’ll see that you get more cards done in the allotted time after doing it more than once.  Do you think you can make it through the whole deck in 30 minutes?

 

The Exercises:

  • Hearts = Pushups
  • Diamonds = Hip bridges or Single Leg Hip Bridges
  • Spades = Side to Side Planks (can be done from hands or forearms or drop to knees)
  • Clubs = Jump Squats or Speed Squats

Rep Guide:

  • 1-10 = 1-10 reps
  • Jack = 11 reps
  • Queen = 12 reps
  • King = 13 reps
  • Ace = 14 reps
  • Joker = Do 10 Burpees or any other torturous exercise of your choosing ??

 

Do you think you can make it through the whole deck in 30 minutes?  Let me know how it goes!  Safe and Happy Travels!

 

Thanks for stopping by,

Tommie

 

P.S.  Need more workout ideas for when you travel?  Grab a copy of my FREE Slider Workout Video Series.  All you need is a cheap pair of furniture movers.  Those pack just as nicely as a deck of cards.

 

Resources:  For the full interview and blog write up of this travel interview, go to: http://fitgevitysolutions.com/travel-tuesday-how-to-pro-travel-episode-6/

Card Workout Idea:  Alloy Personal Training Systems, who we franchise with for exercise programming at my fitness center.

How the Comparison Trap Got Me Injured

This entry was posted in Lifestyle Self-Empowerment Uncategorized on by (updated on )

 

Everyday we wake up & check the news feed of our FB, Instagram, &/or Twitter accounts to see what other people we know are doing.  Whether we are in tune with it or not, we’re also seeing how we measure up & fit in when it comes to achieving goals.

 

It’s a normal part of the ego & being human to see where we fit in based on what others are doing.  However, it’s easy to feel like we’re weaker than those that appear to be stronger than us, envious of those who seem to have more stuff or are doing more than us.  Or sometimes, we’ll even find ourselves feeling better or more significant than others, and thinking, “Well at least, I’m not doing as bad as so & so over there.”

 

No matter which rabbit hole the comparison trap leads you down, it can leave us feeling pretty icky if we don’t measure up.  It can also get us injured, too.

 

Find out in my video below, how using some other strong and influential women for inspiration got me injured because I wanted to be as strong as them, and found myself trying to skip the necessary steps to get stronger faster.  My ego got me into trouble this time, but I’ve learned a very valuable lesson.

 

 

The Bottom Line:

 

It’s great to use others as an inspiration to motivate us to do the BEST that we can do, but we have to take into account where we are currently on our journey.

 

When we compare ourselves to others, we sometimes forget how long that person has been doing the one thing that we want to get better at, and we try to progress too quickly.

 

Do the BEST that you can do, keep making progress, and avoid injury & feeling bad, at all costs.

 

Remember, PROGRESS = HAPPINESS, no matter the pace at which we’re going!

 

Thanks for stopping by,

Tommie

 

P.S.  If you enjoyed this VLOG and it’s content, join my inner circle where I share my most valuable workout, mindset, and nutrition tips that I don’t share on my social media sites or Blog.  Join the party HERE & also receive a FREE Gift!

The Power of the Word ‘NO’!

This entry was posted in Lifestyle Mindset on by (updated on )

  I’d like to talk today about the word ‘NO’ .  This is a hard word for some of us to say and for some of us to hear at times.   However, this 2 letter word is part of our vocabulary and important when communicating with each other, creating healthy boundaries, and to avoid participating in activites that we don’t really want to do. So, I feel that we need to get a little more comfortable with the word.   Don’t you wish saying, NO, was as easy for us to do as a 2 year old.  Most of the time, little ones LOVE to say it over and over again.  They also don’t feel they need to give you an explanation for their NO, either.  Why do we, as grownups?  When did it all start?   Let’s face it, we have a hard time telling our friends, bosses, family, children, and even OURSELVES NO!   […]

Why Can’t I Stop Eating at Night?

This entry was posted in Lifestyle Mindset on by (updated on )

  Ever wonder why we start the day out so strong and full of self-control?  I mean we resisted the cupcakes, chocolates, and candy dish all day long at work, so why once we get home are we scavenging for everything in sight?  At this point, ANYTHING will do…crackers, cookies, chips, the kid’s goldfish….What Happened?   WILLPOWER is what HAPPENED….Drained and Depleted so there goes any and all Self-Control left at the end of the day right out the window, too!   Willpower is finite and can be depleted.  This is a #truth for EVERYONE.  We only have so much of it everyday to use for our various tasks.   All of our tasks throughout the day are whittling away our Willpower. This includes but is not limited to; not caving into cravings for sugar, fatty foods, or processed carbohydrates, making sure you get your exercise in after a long day at […]