Eating well is a lifestyle. Healthy eating isn’t about eating perfectly, it’s about making more nutritious choices most of the time.
You may think that eliminating certain foods from your diet is the way to shed extra kilograms, however, generally speaking, restrictive diets are not sustainable, and any weight loss on these diets tends to rebound within a few months.
One piece of chocolate cake won’t make you fat or unhealthy. Over-indulgence of said cake could over time though. So sure, perhaps you need to set some boundaries with trigger foods until you’re ready to enjoy them in moderation.
When we get too strict with our rules of what we can and can’t eat, we risk suffering from cravings which usually leads to over-indulgence. Give yourself permission to eat your ‘crave food’ in moderation. This in turn can lead to fewer cravings because you know you can eat all foods anytime you want.
For me personally, falling off, or rather NOT falling off the wagon of good healthy eating has been a real battle. If I ‘cheated’ one day, I would find myself thinking, “Oh well, the whole weeks wrecked now. May as well eat whatever”. Once I changed my attitude towards that piece of chocolate, or glass of wine, and allowed myself ‘guilt free’ indulgence occasionally, my cravings started to change. More often than now, now I’ll crave one of the healthy snacks or shakes that I have been making, rather than the sugar-rich treats I would have normally gone for.
Eating ‘clean’ isn’t hard. It’s not really much more expensive than buying processed foods either. You do need to set some time aside for prep, but meals don’t have to be complicated or fancy.
Someone once told me that the key to ‘clean’ eating was to shop around the outskirts of the supermarket. Don’t bother going down the aisles. Recently I cleaned up my diet (again!) and this motto is pretty spot on. Fruit, Veg, the deli, meats, frozen foods (not the pizzas and pies though!). Occasionally I venture into an aisle for some canned goods, or almond or soy milk.
There are so many resources out there with recipes and tips – you just have to jump online! But remember, what works for someone else might not be the best for you. You won’t know until you start though. Start with small changes – don’t try to overhaul your whole diet on the first day. Change, or make, one habit. Then start on the next. Talk to people about how you’re changing your lifestyle. This makes you accountable and might help to keep you on track.
But most of all – enjoy the beautiful good, REAL food! Easy doesn’t have to mean plain or boring. Use spices! Don’t be afraid of trying a food you have no idea how to cook. Google knows how to cook everything…usually in many different ways!
Give it a go…Your whole being will thank you for it. Your training, your recovery, your general well-being.
Coach H x
Coach Noonan wrote an article for Sunshine Coast Health and Fitness check it out!
Accountability is Key
The good thing about our environment here is that you are never alone in your training, regardless of the program we have levels of accountability set up in your programs, for people outside of our community accountability can be hard. There is a lot of people who go in to the gym on their own. No one really knows that they are training, or what they are training for. This is can be a recipe for disaster, especially if you lack discipline, and in my experience does not usually end well. All this “knowledge” or “experience” did not just come from observations, however. I have fallen victim to having zero amounts of accountability in the past myself, and it can put a real dampener on training progress, or even lead to a cessation of training altogether.
For those who aren’t too sure, accountability is the act of being accountable. Now it does not seem like much, and some of you may be thinking “I can hold myself accountable for my own training”. Unfortunately, we are wired to let ourselves cheat, cut corners, and get away with anything but murder. Not to say you can not do it all yourself, but why make it harder for yourself? If there is any easier path of less resistance, then laws of nature dictate that things will flow better through that channel. That and it makes sense to go down the simpler, easier path, right?
So, how do you make accountability work for you? There are a number of ways that you can build an accountability network, and I’m going to list a few things off for you here. I’m sure there are plenty of other options you can investigate, but here are just a few to get you started on your way.
As I said earlier, these are only a few ways you can start being more accountable. If you truly want to get the most out of your training, then you need to have accountability. When it comes to smashing your goals, accountability is key.
We got Coach Davo to do a blog post for our most recent newsletter this week! Here is the full article!
Anyone wanting to improve their fitness, health, and life in general, need to be aware of how much your mind and internal ‘talk’ play a really big role. This is something I didn’t realise until maybe like… 5 or 6 years into my competitive athletics career, and then even when I knew about it, I wasn’t really training my ‘internal’ body (aka mind), as much as my external body.
It has only really been in the last 2 years that I have tried to concentrate on mindfulness in everyday life and when I train. What I mean by mindfulness: non-judgmental present-moment awareness, using breathing and meditation techniques to help achieve this. How can it help? Improves focus and helps you enjoy your workout (see headspace 4 reasons below too).
There is so much information and research that supports the benefits of meditation and mindfulness for everyday life and for athletic performance (I have listed a few other articles if you’re interested, below), but for me, keeping it really simple and quick is always the best. You don’t need to sit for 20mins meditating daily, if you do, then that’s awesome! But some people find that overwhelming. You can even mediate while surfing or running. It’s about taking that time out to be quiet and let thoughts come and go without judgement.
Coach Davo’s personal tips:
2 of many of my podcast favs:
Headspace’s 4 reasons every athlete should meditate (PS – YOU ARE ALL ATHLETES)
1. Stress Reduction 2. Improved Sleep Patterns and Speeding Recovery Time 3. Enhanced Endurance 4. Improved Sense of Identity, Self, and the Body
We have 2 Vlogs that we will be putting up each week!
Technique Tuesday and Thursday Thoughts!
This is the First Thursday thoughts Vlog, send us an email or comment with any questions!