☑️Fall prevention Tips 

Thanks for responding with your  super bowl predictions last week! A lot of you are disappointed my prediction was correct:).  We notified the winners of the free month of training , free personal training. 

Fall Prevention 

I was featured in MedFitNetwork with tips to prevent Falls. Did you know that over 33 percent of people older than 65 fall each year? Check out my article about forms of exercise that can help  => https://medfitnetwork.org/public/all-mfn/stay-active-to-reduce-the-risk-of-falling-5-exercises-to-keep-you-fit/

Weekend overeating -

The weekend is almost here! A few tips to stay on track with your plan. 

1. Remove the word perfect from your vocabulary

Following strict meal plans and trying to be “perfect” during the weekday makes it easy to blow your diet on the weekend. Perfection is not possible, but doing your best is. Rather than restricting 20 different foods from your life, try to find balance instead. How about the mentality of “a little bit of this on occasion,” instead of “never any of that on any occasion.”

2. Let go of your “cheat day”

Choosing one day a week to indulge in anything you want, after 6 days of complete restriction, doesn’t really go well. You end up eating and drinking more than you ever would in a single day. And then the next day is full of guilt, shame, and oh yeah, the realization that you have 6 more days of restriction to go.

Enjoy the foods you like during the week. Watch portions and frequency. You will still get results. 

3.   Learn to stop rationalizing

When we’ve had a hard day, feel stressed out, are too busy to cook, or traveling, we may rationalize our unhealthy food choices. This may happen more often than you want to admit or even realize. And once it becomes a pattern, it can be difficult to break.

So, instead of using food to cope with a difficult situation, instead ask, “what is really going on?” Why am I choosing junk food, or why am I overeating, what’s at the core here? Just by asking a few questions and thinking about the answers is the starting point to end ‘rationalized eating’. 

4. Forget all the rules

This is another tip on restriction. Unless you’re preparing for a fitness competition, you don’t need to measure out your food, count your calories, or eliminate carbs completely. Tracking calories/portions help at first. But do not think you have to do this the rest of your life. Eating healthy can be easy, it doesn’t need a huge set of rules.

Try Simple rules.  Pick out your favorite fruits and vegetables from the market, grab a bag of your favorite nuts or seeds, shop in the outer aisles of the store where the real food is. Minimize consumption of processed and overly sugary foods. This doesn’t mean you can’t throw a few goodies into the basket, it just means choose more foods that will make your body happy and healthy. That’s it!