Weight Loss Struggles – Stress!

I have heard from so many of you lately and I am finding it to be an issue for myself too.  Stress!

stress-300x199

What makes us stress eat?  What makes us find comfort in food? I know it has to do with the chemical balance in our brain and how certain foods trigger pleasure sensors that produce different sensations.  That is the extent of what I know on the subject except that this is just a short term fix.

I have found for myself, that I crave my comfort foods and sugary foods.  I love Mexican food and could eat it daily.  It is my comfort food, and yes you can eat vegan at a Mexican restaurant.  Again, this is just a quick fix.  I enjoy it while I am eating but then I leave feeling overly full and bloated for the next day or so.

Sugar is something I try to keep out of my house because I know I won’t be able to hide it from myself and it makes me feel even worse.

dont-get-stressed-get-dessert-uploaded-to-flickr-public-files-by-ichabodhides

What are your comfort foods? Comment below I want to hear from you.

For others stress often puts us in a place of not being in control.  There is an outside factor causing the stress.  So they do something they can control and that is eating.  In my opinion, just the way someone who has an eating disorder such as anorexia believes to be in control of their body I think others do the same on the opposite spectrum.

So what can we do?  I wish I could say that this was going to be easy.  If it were I would not be writing this post. Cravings are usually disguised addictions.

First, get all trigger foods out of your house.  Do not have anything that will cause you to overeat, sneak just one or encourage a midnight feast.

Second, keep a journal.  When you feel the urge to eat something you know you should not write out what you are feeling.  Are you anxious, overwhelmed or sad.  Write it out and see what emotion seems to be the biggest trigger and what food you are wanting.  Then find other ways to deal with that emotion.  Sometimes if you continue to write that will help or go for a walk or talk to a friend.  Try to find something that will bring you relaxation other than the temporary food fix.

Lastly, try to eliminate the stress.  I recently read a book that said to look at your daily to do list and see what are you doing that is benefitting you the most and what are you doing that is really just wasting time.  He said 80% of what you do is really not useful.  So find the 20%, get rid of the 80% and be more successful at what you do.  I do realize that some stress cannot be removed.  What our family is going through is nothing we can control, but I have eliminated other things that would intensify the stress.  I workout and try to laugh, both are great stress relievers.

I really hope this helps and I would love to hear your comments of things that have helped you overcome stress eating.  I would also like to hear other areas of struggle so I can address those.

Keep moving forward.

Jen

 

Weight Loss Struggles – I Need More Time!

time

I recently asked this question in some of my online weight loss groups, “What do you struggle with the most when trying losing weight?”  I got a variety of answers so I want to try and address these different struggles in a series of different post.

One struggle that came up a lot was TIME.  “I don’t have enough time to workout” or “I run out of time at the end of the day and just order pizza.”  I am sure at some time or another we have all experienced this feeling.  I love to workout, but I really dislike cooking so I am prone to the latter.

time 1

One thing I discovered is that people do what they want to do.  You do what you find to be your priorities.  So if working out or meal planning are not a priority then you will find it hard to make the time.  Don’t get me wrong, I understand there are times you cannot make changes but 90% of the time you can.  Be honest with yourself.

Here are some time excuse I hear often; “My kids have after school activities that I have to drive them to.” “I work 12 hours a day and when I am home I am exhausted.” “I already get up at 5am I don’t want to get up any earlier.”  Do you fall into any of these?

Here are some of my tips for getting past these excuses.

What can you do while your child is at their practice?  My son had football 4 nights a week for 2 hours at a time, and my daughter had soccer the only other open night.  Saturday was then full with the games.  We only allow our children one after school activity at a time but as you can see it still took up a lot of time.  Football practiced at at field with a track so if I did not get a chance to workout earlier I used an hour of the time to run the track.  Another one of my participants walked the outside of the soccer fields while her son was practicing.  So take a look at how you can utilize your time better.

I too have worked 12 hour shift work.  I won’t lie I was one tired girl.  I did find though that when I worked nights I needed to do something to keep myself awake for one extra hour so I could get the kids up and off to school.  Guess what, that became my workout.  Not only did it keep me awake that extra hour, but it helped me release the stress from the previous 12 hours.

I don’t blame anyone who does not want to wake up earlier.  If I don’t get eight hours of sleep I am a grumpy person to be around.  If you already get up at 5 am what do you do?  Do you sit with a cup of coffee and watch the news?  Through BeachBody we offer a whole new set of workouts that are all 30 minutes or less.  If you are already up a quick workout will get you going too then you can enjoy the coffee knowing you have already done something good for yourself.  If you would like to know what some of these quick workouts are click here to register for a free account and contact me. I will then help you pick one that meets your goals.

I am talking to the mommas here…  

I have seen too often Mom’s putting all there energy and focus into their children.  They volunteer at the school, they drive them everywhere after school, they  work, clean etc.  Then 18 years later those kids are gone. The mom is overweight with nothing to do and she has drifted from her husband with all of her attention on the kids.  She is left feeling depressed and bad about herself.  Guys, I have seen it happen.  Please take care of yourself.  The better you take care of yourself the better you can take care of others.

time 2

I would like to encourage you to take one week and journal your daily activities and see what you are really doing with your time.  You might find that you have wasted an hour each day searching FaceBook or Pinterest.  I know I am guilty.  Take the week and journal it all.  See if your priorities are what you think they are.  See what you might be willing to give up or what you can do for a shorter amount of time.

time 3

I hope some of these tips help and that you can find the time to take care of YOU.  If YOU do not take care of YOU no else will.  In my next blog post I will give tips for the nutrition aspect of having little time.  I would love to hear from you on some of the areas you struggle so I can help. Or if you have a suggestion to add to this post for others I want to hear it.

Have a great week.

Make me your free health and fitness coach.

A Must Read – 21 Day Weight Loss Kickstart

I love this book.

Everyone should read it.

This book, by Dr. Neal Barnard, will teach you how to lower your cholesterol, lower your blood pressure, reduce or eliminate your chance of heart disease and possibly even cure yourself from diabetes.  I love this book it truly could save your life.

Click the picture for more info.

In this book Dr. Neal Barnard helps you to understand the value of a plant based diet.  He then teaches you how to make an easy transition and then into a nutrition plan.  I have made several of the recipes in this book and they have been great.

January Fitness Challenge

This January I am putting together several different challenges to help you make 2014 your healthiest year yet.  The challenge groups, aka accountability groups, are  “secret” FaceBook  groups made up of 5-10 people that help each other stay accountable.  In the groups, each day I post challenges, fitness and nutrition tips, keep you motivated and many other things.  Most importantly in the group we encourage each other through the ups and downs that come with getting in better shape.  If there is a group that interest you contact me and I can get you the info you need to get started.  Please do not wait these groups will fill fast and you do not want to miss out.  If there is a group that I am not offering but you think would be helpful to you please make the suggestion and we can see what we can do.

Dec_Hero_P90X3

P90X3

Join me for a 90 day P90X3 Challenge. P90X3 is the newest program released by BeachBody. All workouts are 30 minutes.  For more info click here and watch here.

To be part of this Challenge you will need to P90X3 Challenge Pack.  If you have purchased a challenge pack in the past contact me and I can send you a different link.

T25_logo_low_res

T25

All workouts are only 25 minutes! This group will run for 30 days with the option to go 60 or 90 days.  T25 is a fun energetic workout that is one of my favorites.  For a preview watch here.

To be part of this Challenge you will need the Focus T25 Challenge Pack.  If you have purchased a challenge pack in the past contact me and I can send you a different link.

BUR_product_configuration_170x100

The Ultimate Reset

The Ultimate Reset is 21 days of resetting your body.  In 21 days you can lose weight, lower cholesterol, lower your blood pressure and have overall better health.  In 21 days you will feel like a new person.  This is a great way to start your health and fitness journey or to recover from intense training such as marathon training.  For more info watch here.

For this Challenge you will need the Ultimate Reset Challenge Pack.  If you have purchased a challenge pack in the past contact me and I can send you a different link.

BBLogos

Combo Challenge

This will be a 30 day Challenge made up of various different BeachBody programs.  There are over 20 different programs and I would love to help you find which one would work best for you.  Contact me and I can get you information.  To look at the variety of programs visit my site and click on “shop” and then “programs”.

I look forward to making 2014 a great year with you.

Make me your free coach.

Small Changes Get Big Results

fat vs muscle

I promise I really am not trying to come across harsh, but I hope it brings some of you to face reality.  I have been in the health and fitness industry a long time and the two excuses I hear over and over are, “I don’t have time” or “It is too expensive to eat healthy.”

I totally understand that most of us live on a budget.  I understand that a salad can cost $8 and a hamburger $1.  But have you priced up how much a heart attack cost these days?  Do you know how many days you will have to take off for a heart attack, cancer or even a stroke?

(From CBSNews.com:  “According to an article from the National Business Group on Health, the average total cost of a severe heart attack–including direct and indirect costs–is about $1 million. Direct costs include charges for hospitals, doctors and prescription drugs, while the indirect costs include lost productivity and time away from work. The average cost of a less severe heart attack is about $760,000. Amortized over 20 years, that’s $50,000 per year for a severe heart attack and $38,000 per year for a less severe heart attack.”)

So what are some small changes you can make today?  When in a rush and you have to get fast-food. I know you are not going to like this but there is nothing faster than grabbing an apple, celery and peanut butter or a banana.  Our family has changed from fast-food restaurants that serve primarily fried food to others that serve sandwiches.  You still have to be careful at these places you can eat enough mayo to counteract that decision.  I now get veggie sandwiches with avocado in place of mayo.  I get veggie patties in place of meat.  These patties are usually half the fat and calories of meat alternatives.  Surprisingly, with some kid specials we are able to eat cheaper at these restaurants than at a drive thru.

You also know I am a huge fan of Shakeology.  Shakeology is nutrition simplified.  You put it in your favorite drink, I like almond milk, shake and go.  In that cup you have over 70 super foods and more than what you would get in your vitamins.  It does not get easier than that.

Begin a workout.  If you follow me on FB you know I am addicted to T25.  No more excuses for time it is only 25 min.

You can exchange one soda a day for water.

Think about your actions and what you do each day.  What is one small thing you can change today that will make tomorrow so much better?

I highly recommend reading John C. Maxwell’s book, “Today Matters”.  It’s about the things you should do better today to make tomorrow better.  There are 12 different things, but to find those out you need to read the book.  I do love where he talks about his health  and someone asks him if he has lost his cravings, he responds, “No, my craving for life is better.”

Do something good for yourself today.

Shakeology – The Healthiest Meal of the Day

We now have Vanilla!

I have now been drinking Shakeology for a year.  I cannot say enough about how much I love this stuff.  I can’t say that I feel a drastic change after I drink it, but I can tell a huge difference on days I do not drink it.

As a vegan I love having it because is has ample amounts of vitamin D and B12.  I have even been able to stop taking my other vitamins which saves me money.

I now have my husband and son drinking it.  Without changing any other aspect of his diet or daily routine, my husband dropped 10 pounds in the first three weeks of replacing breakfast with Shakeology.  For my son, I love knowing that at breakfast he is getting everything he needs for the day.

Here are some videos to give you a little more info.

You can go to my website http://www.myshakeology.com/milesforacure to read all you would ever want to know about these 5 fabulous flavors, Vanilla, Chocolate, Greenberry, Vegan Chocolate and Vegan Tropical Strawberry.

Shakeology compared to other leading brands.

Shakeology_comparison

Here are a few more links for information.

1o Reasons to try vegan shakeology.

http://www.shakeology.com/web/shakeology/the-blog#10_reasons_vegan_shakeology_06_27_12

Shakeology as a post workout drink.

http://www.shakeology.com/web/shakeology/the-blog#welcome

Shakeology Success Story

http://www.shakeology.com/web/shakeology/the-blog#welcome

Want to try Shakeology before you buy?

When I send out samples it cost me about $6 – $10.  I do not mind doing so, but please only ask if you are serious about wanting to try them before purchasing.  Before I send you one to try, I ask that you make sure you are one of my BeachBody costumers, go to www.beachbodycoach.com/milesforacure and register for a free membership.  Make sure my name, Jennifer Knight, is who you select for your coach.  Once you have done this please email me, jen@milesforacure.com to request the flavor you want to try.

If you are already my costumer email me at jen@milesforacure.com to request your flavor.

Bottom of the Bag Guarantee.

BeachBody believes so much in their products that they are willing to offer you all your money back within 30 days.  That gives you time to use the entire bag and if you do not feel it has done anything for you they will give you all of your money back.  It does take about a month to really feel the benefits so this is a win win way to try the healthiest meal of the day.

Did you know…

If you order Shakeology as HD (home direct) they will automatically ship it to you once a month.  I now do this with most of my grocery store items.  It saves me so much time.  Plus, you get free shipping.

I look forward to hearing from you.