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Newsletters>
3 Steps To Overcome Overeating
July 15, 2009
The Figure Factory
I love our Little Shop of Honors. Some clients may substitute “Horrors” for honors but only on occasion; perhaps following a nightmarish workout designed to make physical fitness dreams come true. It’s fun to watch. Not the horror so much as the dreams coming true. Inch by inch, pound by pound, mile by mile dreams are realized ironically by those who don’t sleep. I mean this literally because the most successful are in our little shop by 5:30am and figuratively because they keep at least one eye on the goal at all times. There are plenty of examples. Take Jerry. Set his eye on doing a bodybuilding show a year ago although he looked more like a musician than a muscle head. (sorry all you former band members). Today, people refer to him as “monstrous” and “explosive”. He’s 47 by the way and competes in October 2009. And the other Jerry. Set his sights on improving his softball game. Won a national championship. Next goal, leap a health-threatening condition in a single bound. Trains with us now stronger than ever! And still rips the cover off a softball. He’s in his 70s and medical tests are off the charts. Yes, you will need kryptonite to stop him. Jill recently qualified for and conquered the prestigious Boston Marathon. Jo, dropped 25 pounds this year by coming to True American Boot Camp, training with Sandy “the Sandblaster” and working hard on her own. Nikki: an unbelievable transformation. And then there is Kelly. What a hard working dedicated young lady. Down in weight from almost 150 she is ready to compete this weekend in her second “Figure” show at just under 115lbs. guess what the goal weight was… you got it ….115. Kelly has overcome so much to get ready for the show including back surgery in April. After a few weeks off, she was back in action and on track for the July 18th State Bodybuilding and Figure Competition. Body fat percentage is around ten percent and falling. Phenomenal. Kelly will be competing right next to Jamie, a military rocket scientist turned figure athlete who has absolutely blown her goals out of the water. While working with Sandy, Jamie has carved away over 35 pounds of fat while building a striking array of feminine muscle with near perfect proportions. She and Kelly invite you to see them compete for the State title this Saturday night at 5pm in the Teikyo Loretta Heights University theater (cross streets Federal and Dartmouth). Our “Figure Factory” has already had one state champ crowned at that venue and look forward to producing a couple more in short order. After the show, we will all go out to celebrate their success along with the many accomplishments of other members of our little shop of honors. I said earlier, I love our little personal training and physical therapy shop; our Figure Factory. Truth is, it’s the people going wide-eyed and unabated toward their dreams that get me up in the morning. Set your alarm and join us.
Visit our website for details.
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3 Steps to Overcome Overeating
Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple.
Why do you overeat? Here are a few likely reasons:
Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up.
Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.
Here are 3 Steps To Overcome Overeating - read these, and apply them to your life.
Step #1: Pay Attention
Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.
To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don't graze in the kitchen while cooking.
Step #2: Practice Balance
Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you'll lose the urge to overeat.
This means you shouldn't always eat carb-based meals, and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you'd later regret.
Step #3: Be Tuned In
Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.
An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (yes, even if you're only halfway through that plate of pasta).
By learning how to control your eating habits, you'll find weight loss to come simply and naturally.
Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.
Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.
No More Clean Plates
You know that portions are now larger than ever. Do you really need to eat all of that food? Of course you don't. It is time to release yourself from the obligation to eat every morsel on your plate. Start by always leaving one or two bites. Soon you will find that you naturally stop eating when you're full – even if your plate isn't empty.
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Rainbow Kebabs
These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.
Yield: 10 servings
Here's what you need...
10 wooden skewers
10 strawberries
10 bite-sized watermelon pieces
10 bite-sized cantaloupe pieces
10 bite-sized mango pieces
10 bite-sized pineapple pieces
10 bite-sized kiwi pieces
10 blueberries
10 blackberries
Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
Place skewers on a platter and serve.
Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.
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Spread the word. Forward this newsletter to your friends, family and coworkers.
Everhart and Soul
"Be a trustee. Everything comes to us in trust, for us to use and then to set it free. The consciousness of trustee sets us free of the tension of grasping and guarding. To see ourselves as trustees of everything that we receive, including our bodies, encourages our innate capacity to 'care for with dignity'. It is a much more relaxing way of relating to the things which we are privileged to receive in life." – Unknown
For More Soul Inspiration from Carl visit Everhart and Soul at www.soulpersonaltraining.com
Forward This Newsletter
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Rob and Sandy
Soul Personal Training
21962 E. Briarwood Dr.
303-669-3748
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Quotes, Quips, and Testimonials
My skills have improved on the soccer field because of the True American Boot Camps. Thanks for helping me on and off the soccer fields.
Lisa
Bootcamp is worth getting up for at 5:30 am. It fun, exciting, exhausting and the best workout to start my day off right. I've met so many great people and keeps me honest by answering to a team.. I'm really enjoying it.. Thanks Soul Personal Training.
Sandy
You are the sculptor, I'm the clay. Thanks SPT for building me up in so many ways.
Jerry
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Jill Parker's Soul of Running
Today I Am New
I've had a lot of stress in my life recently, as we
all do from time to time, and me and stress are
not very good friends. I’m sure most of you feel the same. Running helps abate my anxiety; that’s a given, but
running can also be one of those culprits causing stress
if the pressure to excel at it looms. If you have ever
gotten your car stuck in mud or snow, you know what it's like to try to get out. You alternate between forward and reverse, trying to accelerate the proper amount at the proper
time to get enough momentum and traction to get out of the rut. Too much or too little and you just dig a deeper groove into the earth, going nowhere. The same applies to our fitness. We have all said or heard the expression, "I'm in a rut right now." Meaning, I'm doing the same old thing or doing nothing at all and I can't see how to change or find the motivation to make it happen. It's like writer's block for the body; there is nothing more intimidating than a blank
page, a blank mind, and a deadline. But heavy pressure yields no fruit for my writing or a physical rut either. The thing was, I wasn’t acutely aware I wasn’t my usually ambitious go-get-‘em self. I just started back up running immediately upon my return from Boston, like every other post marathon I’ve run, giving myself no mental or physical breaks. And when I started back up, I knew something was amiss, I just wasn’t
sure what. Until one day when a friend told me he sensed my running was forced and until I found my way to find
my normal enthusiastic hunger, I was going to have a hard time getting my act together to perform well in Portland.Suddenly, it hit me: I felt the magnitude of many upcoming races resting on my back and my training wasn’t going exactly as I
wanted it to. Tempo runs bearing pace times higher than I wanted; annoying glute pain which has been dogging me
for the past several weeks; a timed mile I wanted to do back in May that never materialized; a poor Boulder performance; an even poorer Mt. Evans performance; summer heat causing me to melt on my long runs; my running friends dogged by
injuries leaving me alone for the majority of my training. That was just the running aspects in my life not really panning out (the list goes on in other areas of my life also). It’s not easy to return from a marathon after months and months of prep work and fight the same fight and drive the
same drive. We runners are highly motivated individuals, we will sacrifice almost everything to get to our goals
yet I felt a sense of dread doing the same routine over again.Rob, being the die-hard, no excuses guy that he is
told me it was not time to throw in the towel, it was time to refocus and get stronger (I can always can count on a little ‘tough love’ from him!).I do the things I do because well…that’s what I always do.Change. I needed a little change in my routine. The cross country coach from the school I work has run an astonishing 10 Leadville 100’s (that’s 100 miles across high altitude mountain trails) and has a clear and concise approach to marathon training so I enrolled him in a little one-on-one brain-picking session about my tempo run
(his insight into my demise was a little spooky. People that do this for a living apparently read people pretty well). I decided it was time for a few two-a-day workouts each week. I started going to my beloved Friday morning cycling
class. I axed a few races off my calendar, just so I could breathe a little easier. I sought help for my glute pain. I sought help for my sinuses (and may I just state for the
record, I can breathe better today than I probably have in the past two years. And that’s not an exaggeration). I decided to test my body by running more miles in a week than it’s ever run. I moved my long run to a different day. I found a new trail to run on for my endless long run. I wake up
earlier to get my workouts in before the heat of the day (and compensate most days with a short 20-minute nap). I finally DID run my timed mile, with Rob in tow (and was pretty stoked that I felt great running it. A 6:31, thank you very much!!!). I found some new songs for my iPod (we’ve all been there – admit it. Those songs you repeatedly hear are starting to grate on your nerves).But the biggest change I did to gain back my mental fitness was that I took my boys on a little overnight trip to Glenwood Springs for some R&R – which turned out to be one of the most exhausting 2 days I
can ever recall.Day one of my trip started with an early morning
weight workout followed by an easy 6-mile post weight training run. I got cleaned up and packed the car. My Honda Pilot was packed to the hilt: pillows from my bed, more movies than would fill the hours we would be away, a "picnic" that would feed three families, 5 beach towels, camelbacks and fanny water bottle packs, two swim bags, bike helmets, bike accessories, a stack of books, three suitcases on wheels, and three bicycles attached to my bike rack on the back of my car.First stop was a hike up to Hanging Glacier, about half way through the canyon. I was chosen to wear the backpack stuffed
with snacks, water bottles, and sunscreen. It was so hot out that it wasn't long before my back was drenched with sweat beneath the backpack. We started hiking up. The terrain is mostly sheer rock face, very little packed trail except at the beginning so rock navigating was challenging yet very fun. We
finally reached the summit, and enjoyed the view and a water break before heading back down. On our way down, I lagged behind the boys watching them - I was quietly stirred by their teamwork and camaraderie. These are the same kids who slugged each other over a pencil on the drive over, so it was
a very encouraging start to our 2 day adventure.After we chugged our remaining water supply and set the car's AC on high, we set out for downtown Glenwood Springs where I had a reservation at the historical Colorado Hotel – which is just an amazingly cool place. We cruised the town, ate a casual dinner at a quaint little Italian place, I got in another 3 mile run up the canyon while the boys played cards, and then we
played miniature golf until past bedtime. Back at the hotel, we watched mindless television (something that I will honestly say I rarely ever do at home) and laughed at really stupid (and some truly good) commercial; just enjoying the company of each other’s presence. We woke bright and early the next day to catch a shuttle to the top of the canyon so we could ride our bikes down the thing. It was drop-dead gorgeous as we rode along the roaring Colorado River with the red-rock walls towering high above us. We had a blast! The boys rode their hearts out and made games out of their ride. Me, I
just chugged along nicely at my snail’s pace and soaked in my surroundings, wishing I could capture these moments and bottle them up to take them out when I needed them most. We enjoyed a
quick cooling-off-from-our-20-mile-bike-ride with a swim in the hot springs pool and topped the trip off with a grand finale rafting trip down the canyon. WeWe hiked, we biked, we walked, we golfed, we swam and we rafted – things I so rarely get to do at home. I loved it. Sometimes a little escape offers the perspective we need to see that the love we love most
is right in front of us. Running has become one of the pillars in my life, holding things up and giving them form. It's so much a regular part of me and I can’t imagine my life
without it and I realized, I missed my motivation.
Sometimes we just gotta change it up a little so we
don’t tire and forget the things we love the most. My boys got to see that mom isn’t always dull and constantly
making them pick up after themselves and I needed a little dusting off to see that my desire to train was just hiding beneath the surface.My mindset may not be fully intact for the
ambitious goals I have set for myself in the upcoming weeks, but my training rut is officially over, I’m going for it. I am a new me.Game on
Jill
Email: robstraining@gmail.com
Phone: 303-669-3748
www.soulpersonaltraining.com
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