diet

2 essential hacks for your health and fitness routine

Many people struggle with sticking to a diet and exercise regimen because they can't seem to get into the habit of sticking to these new behaviors. Here are some hacks to help you form better habits so that you can avoid those daily annoyances that can throw your fitness and health goals off track. 

Annoyance #1:  I am really hungry and on a diet and there is no food around that follows my diet plan. 

Hack #1:  Stock up!  As a part of the Fire Team Whiskey fitness and nutrition program, we provide our participants 60 healthy portable meal replacement bars and shakes and encourage them to stow a few of them everywhere they normally are on any given day. Stock your purse, car, office desk, briefcase and gym bag with a few non-perishable healthy snacks. Every weekend, grab a few and re-stock all your bags and car. Buy your snacks in bulk so you are not having to stop every day and make purchases for just that day. That way the next time you are driving to a meeting and your stomach is grumbling, you can open your glove box and grab that bag of almonds instead of being tempted to hit a fast food drive-through where you know you will be tempted to order anything but the salad. 

Annoyance #2:  I joined a gym but it seems like every day something comes up and I just don't have time to get to the gym. We all have hectic, busy lives and almost on a daily basis, we just don't have time to get everything done. Gym time often gets pushed to the back-burner because it is not as important as the kid getting sick at school and now you have to go pick him up or the last minute assignment your boss throws on your desk to be done ASAP 30 minutes before the workday was supposed to end.

Hack #2  The best hack for this is to be realistic about the fact that maybe your life right now does not support your ability to get to a gym and switch to an option that doesn't require you to travel anywhere to workout. There are so many great online workout programs. I developed the Fire Team Whiskey Fitness Program specifically for people who have unpredictable schedules. If you have a 20-minute window of time, throw on some gym clothes and get it done! You need no equipment and an area the size of a yoga mat. Get your workout done during your lunch break. Go change, shut your office door and get it done. Do a quick wipe down in the bathroom if your office doesn't have showers (baby wipes and deodorant are your best friend for quick bird baths post office workout) and get back to work. You really shouldn't need to leave the office for lunch anyways because you implemented hack #1 and already have healthy food options stored in your office desk. 

So get to hacking and get those healthy habits set in stone! 

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How To Stop Yo-Yo Dieting

In order to get off the yo-yo diet rollercoaster, there needs to be a serious mindset shift. As an Eating Psychology expert, I tell clients all the time that any change you make on the outside (i.e. your weight) is only going to be permanent if you are willing to change on the inside (i.e. your mindset). 

The number one tip I can give someone looking to stop yo-yo dieting is to stop using the word "diet". The word diet has a negative connotation in everyone's mind. It means going without, punishment for poor choices, that you are going to miss out on things you want. Instead, start looking at this journey as establishing a healthy lifestyle. When someone is establishing a healthy lifestyle, it's much more positive oriented. You are helping yourself feel better, look better and live longer. 

The second tip that I have for a wannabe ex-yo-yo dieter is to operate proportionally. What I mean by this is that on average, we make about 250 food choices per day. If you can average out about 80% to 90% of those choices in a week being the healthiest one for you, then you should be on the right trajectory. This means that yes, most of the time you are eating healthy whole foods, but also yes, you can have that dessert at dinner on Saturday night. 

The third tip for stopping the yo-yo dieting is to find an eating plan you are happy to follow (mostly, remember the 80-90%) for the rest of your life. That means no, the cabbage diet is not an option. You would die of malnutrition trying that for the rest of your life. Explore different ways of eating. We all have different lifestyles. Some people have time and energy to meal prep and freeze meals way ahead of time. Others thrive on eating a home cooked meal once a day and supplementing with healthy snacks. Some people do very well on higher protein eating plans because it makes them feel fuller longer. Others are very happy eating nothing but veggies. The bottom line is, if you can't sustain the eating plan for years and years, you need to find one that meets that criteria. 

 

Copyright Fire Team Whiskey 2018. All rights reserved.