Today we will talk about .....
☑️ Tips to stop Overeating
☑️ 6 week Jump Start Challenge
☑️ Tips to stop Overeating
Do you ever eat too much in one sitting?
Take me to a Mexican restaurant and I will devour the chips before you eat your first one. Most of us have trigger foods or habits that make it hard to manage portion sizes. Today I will give you a
few tips to prevent overeating.
Try volumetrics - A term for filling up on low calorie, high fiber, high water foods. Eat these foods before your meals to feel less hungry. Things like grapefruit, beans, salad, broccoli and many other fruits and veggies.
Remove distractions - Eating in front of a computer screen or TV can lead to overeating. Create an environment that makes it easy
to focus on eating without the distractions.
Journal- Not just what you eat, but when you overeat.
Pay attention to what you are doing before and while you overeat. You probably know your trigger foods, but not what triggers you to overeat it.
You might overeat at your desk , mindless eating. You might overeat while you are cooking dinner for the family. A journal will make this easier for us to find.
Remove them from your house-
Make it inconvenient for you. If someone in your house has to have it, at least make sure it’s not visible.
Prepare healthy options that you enjoy eating and always have them available. Make sure you are getting plenty of protein, water, and fiber.
Don’t ban your favorites foods-
This quickest way to have an urge for something is to say it is off limits. You will be thinking about that food 24/7 and eventually breakdown.
Unless you have a serious food addiction, enjoy your food with the limits and ideas we discuss.
Avoid eating foods out of bags and large containers- Portion out your foods before eating. It’s easy to keep eating if you have the entire bag or container in front of you. Everyone
should spend at least a week or two tracking their food intake, understanding serving sizes
Find stress reducing activities - Stress can lead to overeating. Cortisol goes up, then hunger goes up with it.
Find a new activity that reduces stress. Exercising, meditation, journaling , or watching the 49ers play without chips in front of you.
☑️ 6 week Jump Start Challenge
Struggling to Lose Weight?
Busy schedule leaving you stressed out?
Tried a Million diets, but the weight always comes back?
Need an efficient and Fun workout you can do anywhere?
Prepare to have your life changed with our 6 week Habit based Coaching Program.
Training + Nutrition + Accountability
Training -
1 on 1 Consultations to design your fitness and nutrition plan specific to your needs(goals, exercise history, injury history, schedule)
Train with us OR we design the workouts based on your time , fitness level, and goals
Home gym set up for those doing our online coaching
Home workouts for off days
Realistic Goal setting
Technique check-in sessions
Accountability check-ins
Strength, Cardio for your body type, mobility, and flexibility
Nutrition -
We start off with a 1 on 1 Consultation(cal/zoom/in-person) to learn more about you- your goals, what has worked ,not worked. Your favorite foods. Your weaknesses. Your schedule.
We then get to work creating a flexible diet that will help you reach your fat loss goals-meal plans, grocery list
Focused on the amount of time you ACTUALLY have to meal prep.
Flexible Dieting - No strict requirements about what you can not eat…..no strict requirements about meal frequency- no need to fast or eat 6 times a day.
We focus on the core foundational principles around fat loss , and remove the clutter and all the rules that are actually holding you back!
This is done by me, but it is done together! A major problem with most fitness coaches is they hand out the same boring meal plan to all of their clients. The client loses some weight, then puts it right back on. The Coach blames you for not having
enough discipline! Their plan was destined to fail, because it was not YOUR plan!
The power is in the Accountability !!!!
Are you the person who says “I know what do. I just don’t do it” If so, you need this!
Reply to this email or text 6 week challenge to 757 589 7028 to get all of the details. Limited spots for this challenge with all of the individual attention we provide.