Many people have different ways of managing the way they eat, the amount of food they eat and the quality of their meals. Some people plan ahead… some people play it by ear and eat what ever is in from of them. I said to myself a long time ago, “DR. Sebastian- (because that’s how I talk to myself- and the doctor prefix is motivational!) Dr. sebas- You will eat healthy and exercise very well Monday through Saturday and allow yourself to eat anything you want on Sundays. This can be a great concept if you don’t exaggerate and over think it. I tried it for a long time and found that it worked for me. I looked forward to Sunday and everything I did and ate Sunday felt like a delicious treat and one that I had been waiting for a whole 7 days. I also felt very accomplished throughout the days and felt entitled by the end of the week. Weeks went on and I found that I got lost in the concept and started exaggerating and slowly the emphasis on Sunday became food. My Sunday revolved around food. I don’t know how that happened. Fun became a synonym to greasy, salty and “bad” food. The fix and a word that always comes to mind is: BALANCE. I lacked balance during the week. I was so focused on avoiding bad-foods and lost tract of what is important and what fun really means to me. Fun Sunday became Fat Sunday. Last Sunday for instance, I ate a bad breakfast, then at Pita jungle (new restaurant in old town Pasadena) for lunch and decided that wasn’t ‘bad’ enough and proceeded to go to the taco truck J on Fair-oaks for dinner, then to the new coffee shop in old town Pasadena for a mocha and tiramisu. Let me tell you… it had fun then! But felt miserable from that Sunday till the next Thursday. The message behind all of this is that balance is crucial. You should not deprive yourself of something…because guess what is the one thing that you will crave and have when given the chance? You are right… yes- that, which you have given up. Instead, you might want to give in sometimes- always with moderation and balance in mind! Also keep in mind that FUN does not have to equate FAT or BAD!!!
Fun Sunday can be- going hiking, watching a movie, going dancing, and perhaps if you happen to eat something that is not so good- simply avoiding feeling guilty, but certainly not revolving your Sunday around food and not going on a quest to finding the worst food out there.
Need to tone up the chest area? Here’s a few exercises to get you started. While working out with your trainer you will have a spotter - but remember if you are doing these at home, always have a spotter.
A chest work –out
Bench Press: Start with 2 light sets of 15 repetitions to get warmed up. Then do 4 heavy sets with as much weight as you can handle, do declining repetitions of 10, 7, 5, and 3.
Decline Bench Press: 3 heavy sets of 10, 7, and 5 repetitions.
Incline Bench Press: 3 heavy sets of 10, 7, and 5 repetitions.
Are you having trouble eating healthy? Maybe these tips will help you get on the right track!
Prepare it yourself
Yes, we know it’s easier to grab a bag of chips, or swing into a fast food drive-thru than it is to prepare a meal on your own, step one is to stop doing that! Many healthy meals can be prepared in less than 15 minutes, that’s probably the same amount of time it will take you to drive to the fast food restaurant and back. Substitute late evening ice cream with an apple, or some other type of fruit. Small changes will keep you at a healthier weight.
Create a meal plan
It’s a lot easier to stick with a program if you have a plan. If you want to cut calories, or add more vegetables to your diet you can easily find charts and plans online that serve this purpose. It should only take you about 30 minutes to chart the entire plan and you won’t run into any problems because you’ll have everything you need.
Cook in batches
Have a cooking day and create several small meals at one time. Store them in containers in your refrigerator for later. Eventually, you’ll get used to grabbing one of your healthy concoctions instead of a bag of chips. It can also save money if you prepare a healthy meal to take with you to work each day. Healthy and rich? Sounds good.
Eating healthy has too many benefits to list. If you make a plan and stick to it, you’re body will reward you for it. Before you know it, fast food restaurants and junk food will be invisible.
I hope you can use these tips and story to help you get started on your new healthy life!
Your trainer
Sebastian
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