This post is specifically for you…. followers of 2fitathome.com. I asked what have been your biggest struggles lately in hopes that I can offer a bit of advice to help you as you continue on your journey to better health. I will be doing this every couple of weeks so that you can continue to receive guidance through any program.
Questions/Comments along with my tips:
1. I have a hard time getting out and keeping up on the groceries and meal prep.
Tip: This IS hard. I try to make it easier by having just a couple of days of prep so that you don’t have to cook 5 of the 7 days of the week, but it’s still not easy to go shopping and put in the time to prep. Some weeks are harder than others, especially if you have children, are sick, have a stressful week at work, etc. On those weeks, I often choose easy by finding healthier alternatives that I can purchase such a rotisserie chicken and the steamable veggie bags. This just helps you stay on track. Also, nuts and berries are quick snacks you can grab by the handful while at home or on the go. I also really like Quest Bars because they are quick and easy to grab and a great meal alternative if you’re tired or busy. Maybe try just prepping one day a week, to begin with (the day that you’re less busy) and do the above ideas for the other prep day and then work your way up to doing 2 prep days. There’s no right answer for this because some weeks will be easier than others but it’s a start. You can also use my cheat clean ideas on the meal plan to have a few meals out a week, but still trying to make healthier choices. I also think that having a quick go-to meal is key. We ALWAYS have the ingredients for salsa chicken (chicken, taco seasoning and jar of salsa). Why? Because it requires 1 minute of prep and that way if things get away from me during the week, or we are running low on leftovers, I know that I’ll have the energy to throw it in the crockpot that morning and avoid ordering pizza.
2. I can control my cravings unless I have my period. But once a month I feel bloated, tired, hungry and blah! What do you do those weeks to help feel better and stay on track with food and exercise?
Tip: Ugh… being a woman sometimes sucks. I read you loud and clear here and the answer is chocolate! Haha Just kidding… kind of. I have found a couple of things help me during this time of month.
- Digestive Enzymes– this helps with digestion and bloating, though sometimes you can’t get rid of the feeling completely and you just have to deal with it until it passes.
- Pre Workout/Energy/Fat Burner– Not gonna lie, during this time of the month when I don’t want to do anything I usually have a pre-workout or fat burner (both have energy/stimulants) to push me through the day. This isn’t for everyone, as I know a lot of people don’t like stimulants, but it helps me avoid soda and gives me the energy I need to fit in my workout and get through the day.
- I actually do make a healthy dessert or have chocolate to curb the cravings during this time of the month. I really like Amberlyn Chocolate (sugar-free) they sell it at some Costco’s and online. Lately, I’ve been really loving my banana muffins with some sugar-free chocolate chips in them.
- Follow a hormone-friendly lifestyle. Having PMS is NOT normal. It usually means there is some hormonal imbalance going on. I created my hormone guide called “The Happy Hormone Guide: Supercharge Your Energy, Focus, Sleep, Sex Drive & and Weight Loss” for all us women that are suffering from PMS, PCOS, weight-loss resistance, sleep issues, adrenal and cortisol problems and more hormonal imbalances. When you have healthy hormones, everything else follows: your metabolism speeds up, your body taps into stored fat for fuel, your cravings significantly diminish, your blood sugar level normalizes, and you sleep & feel better. Throughout this book, we’re going to cover all that could be causing hormonal imbalances, and what you can do about it. All of the action steps in this book will lead up to my final intention for you- to achieve hormonal balance and have a toolbox full of steps you can take to always bring yourself back to optimal health. Find it here.
3. Plateaus, both fitness and diet. I need to change things up to start losing weight again.
Tip: You hit the nail on the head! You do need to change things up. Through this online program, I constantly change up the workouts (though you don’t have to change them weekly like I do, I would recommend every 2 weeks) and the food. If a client hits a plateau for several weeks I’ll have them start back at week 1 (on the website) as far as the food since it’s a sort of cleanse. Or re-evaluate your calorie intake to make sure you’re in the optimal fat burn zone. A great (free) tool is MyFitnessPal.
4. Tired all day can’t sleep at night, which then makes me make poor choices during the day.
Tip: This is actually a sign of hormone imbalance or adrenal fatigue like I have had. Before I make a recommendation, you may want to get it checked with your doctor and educate yourself about the root causes of hormonal imbalances. Yes, there are things you can take to help you with sleep, but it’s only temporary, just a band-aid, and the best thing you can do is get to the core of the issue. My best-selling hormone guide is a 100-page plus guide that will become your new BFF. Find it here. Without proper sleep you really will hit a plateau because our bodies need sleep and it’s common for us to eat poorly without it. A temporary option could be Doc Parsley’s Sleep Remedy supplements. Sleep remedy is a combination of L-tryptophan, 5-hydroxytryptophan (5-HTP), magnesium, vitamin D3, melatonin, and GABA (as phGABA). These ingredients were blended with the intention of initiating complete and restful sleep. You will wake up feeling refreshed, instead of the still-drowsy feeling commonly associated with sleep drugs. All of the ingredients are non-GMO, gluten-free, and tested heavily for impurities before, during, and after production. Find it here.
5. A lot of you wrote about sugar, cravings, and nighttime binging.
Tips: To avoid a really lengthy response here I’d recommend reading the article I wrote about cravings by clicking HERE.
The short version of this is to find substitutions like monk-fruit or stevia sweetened chocolate, Quest Protein bars (getting in your fiber, protein and low net carbs I like Cookie dough and Cookies and Cream…yum), Healthy desserts (like the ones under the recipe tab), health protein shake (butterfinger or cake batter hit the spot for me).
*Stress eating is very common. When we have a lot of stress (and what woman doesn’t), it’s common to crave sugar, high carbs and it’s VERY common to binge eat at night. They actually show this is from stress and anxiety that causes night binging. In the hormone article I wrote the DHEA I take helps to lower stress hormone, which helps with this, and I do personally take a nighttime binging supplement called LunaGen. Not to say everyone needs to run out and buy it… just that for me it helps with stress, anxiety and aids in sleep at night.
6. Consistency – with workouts more than anything. Will work out hard for a few weeks, then something interrupts the process and I “fall off the wagon.” Also have a problem with “all or nothing” attitude – like if I can’t get in a 1 hr or 2 hr workout, then what’s the point.
Tip: Consistency is hard and it’s something that isn’t consistent! Haha The truth is that I personally think consistency comes with time, patience, and it is about giving up that “all or nothing” mentality because little by little you will create healthier habits and every little workout (4 minutes even) does help. As women, we tend to be very hard on ourselves and in this case we have to learn patience……to be patient with ourselves! If this makes you feel better and help you avoid this “all or nothing mentality” please read this article I wrote about Tabata’s.. it will change your mind about short workouts FOREVER.
7. Self-Image issues.
Tip: No one can change your self-image except you. But do you want to know what’s great that I’ve learned over the years??…. you sometimes have to “fake it to make it”. There have been many times in my life that I struggled with my self-image and my self-worth. On the outside I would appear to my friends and family as confident, but inside I was hating how I looked and who I was. You can’t just change that in a blink of an eye. But I did learn about the power of words and thoughts and I made a commitment. I started saying positive affirmations to myself (regardless of how dumb it felt or how much I didn’t think it was true). I would tell myself things like, “I am beautiful”…. “I love who I am”…. “I love my body”…. “I’m an amazing friend, wife, mom, etc”. And I even created a new rule that if I said something bad about myself I then had to say “cancel cancel” and then say 3 NICE things about myself. It wasn’t instant, but it was beautiful to see that over weeks and months that just by doing this I started to feel better about myself. I started to SEE the beauty in me.. I started to SEE that I did love my body (even when I was pregnant and let me tell you that’s not easy). You have nothing to lose by trying this and I promise if you do it for even just a month you will feel at least a bit different about who you are. Remember… you are Be-You-tiful!
Hope these tips help you over the next couple of weeks. If I didn’t answer your question please message me: Lynn@fit2fat2fit.com
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