Today I'm sharing step 2 of 3 for preventing and managing diabetes. STEP 1 The first step was to get enough sleep because the lack of good quality sleep messes with our hormones and insulin sensitivity. STEP 2Another of the easier changes we can make is eating more protein. Most of us are actually DEFICIENT in protein, meaning we don't even eat enough for our bodies to heal properly from an injury. It's not surprising, really. It's so easy to just eat carbs because that's what we crave. Protein helps with sugar and carb cravings by giving the body a constant slow-burning form of energy to stabilize blood sugar and keeping us feeling full and not craving carbs and sugar. 🔹The ideal amount of protein is 0.68 times body weight in pounds. So if you weigh 180 lbs, aim for about 122 grams. |
Step 1 - Ask yourself why you want to exercise?What would be an EXCITING exercise outcome for you? If you only focus on the initial discomfort of exercise you'll never get started! 🔥Make exercise meaningful you by relating it to what matters to you. Go beyond weight loss and consider how to make exercise really meaningful to you. 👍For example - being more productive and creative at work ✴️Do this now 👉Ponder what matters to you and how you can link that to exercise | Step 2 - Identify what's getting in the way3 ways to identify exercise blocks 🔥1. List all your reasons for not working out - you are too tired, you don't have time don't know what to do etc. 🔥2. Challenge what you tell yourself that may or not be true, for example - "I don't have time to do a full workout so there's no point in working out today." 🔥3. Go deeper - look for fears - are you scared of getting injured or bulking up or not being good at working out? | Step 3 - Make a plan to blitz your barriers3 tips to blitzing exercise blocks 🐍 When you want to workout consistently and you know what's getting in the way... 🍁Here's how to make a plan to blitz those exercise blocks- 👉1. Brainstorm as many solutions as you can for each of your blocks. This is just to switch on your problem solving brain and you don't have to do all of them. 👉2. Pick the actions that work for you and that you are willing to do. 👉3. Schedule in these actions. What can you do in the next 24 hours & within the next 7 days? |
👉Bonus tip - Get support or accountability. Make an appointment, tell someone or Send me a message💚
Are you struggling to fit workouts into your life? Do you need structure and accountability to workout consistently? Do you want expert guidance on the right exercises and stretches for you as an individual?
Check out 12 weeks to fit & Fabulous my online live 1:1 personal training for women or start now with the 3 session kick start package.
Check out 12 weeks to fit & Fabulous my online live 1:1 personal training for women or start now with the 3 session kick start package.
Are you wondering if you should add workouts to your busy schedule or to just skip dessert?
Well... here’s the scoop on the unsung benefit of exercise for weight loss
Well... here’s the scoop on the unsung benefit of exercise for weight loss
Exercise turns you into a lean, mean fat burning machine
Exercise, especially resistance training, makes your body want healthier foods. It makes dietary changes more tolerable and sets you up for significant weight loss that can be maintained over time.
In addition, when your muscles have been worked, consumed calories go towards helping them recover instead of being stored as fat.
The idea is to focus on exercise first and ultimately it will be easier to make better food choices. It's not that you can eat crap and exercise it off. Sorry about that…
BUT
Your body will develop more gorgeous toned muscles and lose fat. So there’s that!
In addition, when your muscles have been worked, consumed calories go towards helping them recover instead of being stored as fat.
The idea is to focus on exercise first and ultimately it will be easier to make better food choices. It's not that you can eat crap and exercise it off. Sorry about that…
BUT
Your body will develop more gorgeous toned muscles and lose fat. So there’s that!
It’s not about the calories burned during a workout!
Cue my husband “Are you a personal trainer writing an article to put people off exercise?”
Nah. But let’s consider this-
“You can easily eat hundreds of calories in minutes, but depending on the activity, it can take hours or more to burn these calories". Noom
Or more specifically - “A single slice of pizza, for example, could undo the benefit of an hour's workout. So could a cafe mocha or an ice cream cone.” Vox
Do you feel justified in the extra calories? I don’t know about you but if I don’t make a conscious effort to think about whether I NEED the calories there’s no stopping me!
Nah. But let’s consider this-
“You can easily eat hundreds of calories in minutes, but depending on the activity, it can take hours or more to burn these calories". Noom
Or more specifically - “A single slice of pizza, for example, could undo the benefit of an hour's workout. So could a cafe mocha or an ice cream cone.” Vox
Do you feel justified in the extra calories? I don’t know about you but if I don’t make a conscious effort to think about whether I NEED the calories there’s no stopping me!
Exercise can reduce overeating
Good food habits are essential to weight loss but giving up the comfort of overeating is hard. Corrine Crabtree says it best. She says we eat or drink, particularly in the evening because we want to stop thinking about our day.
Exercise can help you stop thinking about your day and give up the habit of turning to food for comfort.
Overeating and being active don’t usually go hand in hand. As long as you’re not using food as a reward, you probably don’t want to undo all your hard work by overeating afterwards - or during.
Exercise can help you stop thinking about your day and give up the habit of turning to food for comfort.
Overeating and being active don’t usually go hand in hand. As long as you’re not using food as a reward, you probably don’t want to undo all your hard work by overeating afterwards - or during.
Exercise helps you keep weight off PERMANENTLY!
"Tell me, what is it you plan to do with your one wild and precious life?" Mary Oliver
I’m guessing, like me, you don't want to backtrack when you've worked hard on something. Maintaining weight loss is easier than losing it so let’s get there and stay there.
Showing up for yourself daily by working out keeps weight loss front of mind for long term success regardless of whether that’s walking or hard workouts.
“Ninety percent of people who lose significant weight and keep it off exercise at least one hour a day, on average.” David Prologo
General activities like walking, gardening and being active count too towards that hour.
As an awesome bonus, you may have the positive influence of other people at the gym or your trainer which, if you’re exercising daily may influence your food choices. Win win.
I’m guessing, like me, you don't want to backtrack when you've worked hard on something. Maintaining weight loss is easier than losing it so let’s get there and stay there.
Showing up for yourself daily by working out keeps weight loss front of mind for long term success regardless of whether that’s walking or hard workouts.
“Ninety percent of people who lose significant weight and keep it off exercise at least one hour a day, on average.” David Prologo
General activities like walking, gardening and being active count too towards that hour.
As an awesome bonus, you may have the positive influence of other people at the gym or your trainer which, if you’re exercising daily may influence your food choices. Win win.
Summary
- Exercise turns you into a lean, mean fat burning machine!
- It’s not about the calories burned during a workout!
- Exercise can reduce overeating
- Exercise helps you keep weight off PERMANENTLY!
Are you struggling to fit workouts into your life? Do you need structure and accountability to workout consistently? Do you want expert guidance on the right exercises and stretches for you as an individual? ➡ Start now with the 3 session kick start package. |
Feeling too low to workout?
Exercise helps with low mood and depression… BUT... it can feel like the hardest thing in the world to get started when you're down.
It’s a vicious cycle. You don’t feel like moving because you feel low. Your hormones get messed up because you're not moving and that makes you feel even less like doing anything!
So what to do?
When you're feeling low you can pick a tiny habit that you are 100% sure you can complete daily. Pick something so small that you can muster up the energy to do it no matter how you're feeling. For example - it could be a 5 min stretch routine and/or walk around the block.
What you feel you can stick to will be very unique to you. Choose what works for you.
To sum up. Your mission - should you choose to accept it - is -
This helps three fold -
Of course, the more you exercise the more pronounced these outcomes are but... if you jump in the deep end with crazy intense workouts that leave you feeling like crap and unable to do anything the next day, your depression will kick your butt!
I promise if you start with something doable, you can build on it and start to have regular exercise as one of your happy mood buoyancy aids!
Exercise helps with low mood and depression… BUT... it can feel like the hardest thing in the world to get started when you're down.
It’s a vicious cycle. You don’t feel like moving because you feel low. Your hormones get messed up because you're not moving and that makes you feel even less like doing anything!
So what to do?
When you're feeling low you can pick a tiny habit that you are 100% sure you can complete daily. Pick something so small that you can muster up the energy to do it no matter how you're feeling. For example - it could be a 5 min stretch routine and/or walk around the block.
What you feel you can stick to will be very unique to you. Choose what works for you.
To sum up. Your mission - should you choose to accept it - is -
- Pick a habit you know 100% you will be able to do for the next 7 days NO MATTER how you're feeling
- Write it down somewhere you can see it or in an app
- Do it and tick it off each day
- When you're done, pick a new habit or extend the current one
This helps three fold -
- You'll get a dopamine hit once you've ticked off the task, however small.
- Your body will be happy it moved! - bodies are supposed to be in motion a whole lot and will feel all wrong if it's not
- You'll help regulate your blood sugar so you won't get so many food related low moods
Of course, the more you exercise the more pronounced these outcomes are but... if you jump in the deep end with crazy intense workouts that leave you feeling like crap and unable to do anything the next day, your depression will kick your butt!
I promise if you start with something doable, you can build on it and start to have regular exercise as one of your happy mood buoyancy aids!
Clara Depont is a certified personal trainer at www.claradepont.com where she helps women boost metabolism, improve their posture, and gain confidence through effective and unique workouts When she’s not writing blogs on how to stay vibrant, fit and happy she’s traveling in search of a forest or a sexy coastline. You can get to know her best through Weekly Emails, Instagram or Facebook. She is British and lives in New Mexico.
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