Tracking this may help you see the biggest changes of all…
February 18, 2019
Written By: Kelly Miller
We all learn different ways, and different tools work better for different people.
Have you ever tracked anything? This could be the food you eat, the amount of gas your vehicle uses, or how many steps you take in a day? Cool, me too!
Now, let’s swing back around to food.
Food can have a deeper connection to us than just how it tastes. Food impacts our emotions, our physical health and even social events.
Do you ever find yourself THIS CLOSE to hitting your fitness and nutrition goals, only to be held back by a certain food that you just can’t seem to shake? Do you ever find yourself in a vicious cycle of “well, I already effed up, let’s just go to down on this entire cake; I’ll do better tomorrow.”
Tomorrow comes, and it starts all over.
Have you ever paid attention to how you are feeling at those moments? Those moments when that craving hits so hard, and you know in your heart of hearts that there is something bigger underneath, but diving into that bag of chips seems so much easier? More of us have been there, and maybe are currently there right now as you read this.
Why not try tracking your feelings instead of the food?
Is there a certain time of day when you are more stressed? A certain time of the year that is hard for you, or even exciting that brings out these cravings?
By acknowledging the difference between actually wanting that food to enjoy it and savour it, versus trying to cover whatever it is we’re actually feeling with this food, we can take tiny steps each day to improved health, energy, and best of all – happiness.
How do I do that, you might ask? This wil look a bit different for everyone:
– Use the “Notes” in your phone, making sure to note the time of day that these cravings come crashing in
– Use a journal to include the same information
– Use a whiteboard if you like a clear visual
Whatever you choose to use, see if you can recognize patterns. The good and the maybe not so great – they are all important!
From there, you will be better able to distinguish emotional or bordem eating from actual hunger, or a chance to fully enjoy whatever food it is you are wanting.
This is just one way of may ways that can help you reach your goals in a sustainable, and healthy way.
Looking for something more? Email kellymiller@degreecrossfitseaforth.com or, check out our Registered Dietitian and the amazing tools that she can offer you – www.degreecrossfitseaforth.com/nutrition-services
You’ve got this,
Coach Kelly
Have you ever tracked anything? This could be the food you eat, the amount of gas your vehicle uses, or how many steps you take in a day? Cool, me too!
Now, let’s swing back around to food.
Food can have a deeper connection to us than just how it tastes. Food impacts our emotions, our physical health and even social events.
Do you ever find yourself THIS CLOSE to hitting your fitness and nutrition goals, only to be held back by a certain food that you just can’t seem to shake? Do you ever find yourself in a vicious cycle of “well, I already effed up, let’s just go to down on this entire cake; I’ll do better tomorrow.”
Tomorrow comes, and it starts all over.
Have you ever paid attention to how you are feeling at those moments? Those moments when that craving hits so hard, and you know in your heart of hearts that there is something bigger underneath, but diving into that bag of chips seems so much easier? More of us have been there, and maybe are currently there right now as you read this.
Why not try tracking your feelings instead of the food?
Is there a certain time of day when you are more stressed? A certain time of the year that is hard for you, or even exciting that brings out these cravings?
By acknowledging the difference between actually wanting that food to enjoy it and savour it, versus trying to cover whatever it is we’re actually feeling with this food, we can take tiny steps each day to improved health, energy, and best of all – happiness.
How do I do that, you might ask? This wil look a bit different for everyone:
– Use the “Notes” in your phone, making sure to note the time of day that these cravings come crashing in
– Use a journal to include the same information
– Use a whiteboard if you like a clear visual
Whatever you choose to use, see if you can recognize patterns. The good and the maybe not so great – they are all important!
From there, you will be better able to distinguish emotional or bordem eating from actual hunger, or a chance to fully enjoy whatever food it is you are wanting.
This is just one way of may ways that can help you reach your goals in a sustainable, and healthy way.
Looking for something more? Email kellymiller@degreecrossfitseaforth.com or, check out our Registered Dietitian and the amazing tools that she can offer you – www.degreecrossfitseaforth.com/nutrition-services
You’ve got this,
Coach Kelly
Written By: Mairead, Registered Dietitian As a Dietitian, I work with a lot of different people. One common thread is that we talk about excuses. So many people come in to a nutrition consultation and tell me about their challenges with nutrition and fitness, and then follow it up by saying something along the lines of "I know these are just excuses, I can do better". The things we often consider excuses can include having a busy job and a busy family life. Working weird hours. Struggling with the cost of groceries. Caring for loved ones. Managing health concerns, chronic diseases, or injuries. The list goes on. For my nutrition clients, I rarely consider any of these things to be excuses. It's not an excuse that you can't eat well because you work long hours and then take your kids to their sports practices - these are very real reasons why you're struggling to make healthy choices. It's not an excuse if you work nights and need to get some sleep so you didn't make it to the gym - it's as aspect of your life that makes getting enough exercise challenging. Think about the things you might consider to be your excuses for not "doing better" with your health and fitness. Are they really just parts of your life or the season you're currently in? None of these things should be making you feel bad or like you're making excuses. But on the flip side, these reasons also don't mean we need to throw in the towel on our goals entirely. They mean we might need to get a bit creative, decide what's really important to us right now, and ask for help when we need it! Instead of feeling bad about your "excuses" that aren't really excuses, it might be time to find some new ideas. Working with a Dietitian can be a great way to figure out what's actually important in your health and fitness goals, and come up with some new ideas to get you there. There are always steps we can take in the right direction to move past those "excuses" and work together for a happier and healthier you! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Coach Kelly Have you heard... "You’re too old, you’re too tired, you’re too X Y Z" to workout? WRONG! Did you know that the more you move, the less likely you are to experience injuries? The less likely you are to trip, slip or fall. If these things happen, you are less likely to be severely injured. We’ve worked with many different people over the almost 10 years that Degree has been around; hip replacements, knee replacements, strokes, members that experienced an injury outside of the gym but still came to class, etc. We often put ourselves in a box that “I can’t because…”. But, is that true? What if you just tried? Moving keeps us healthy and independent; movement also promotes recovery when done appropriately. So, how do you stick to a fitness routine? Why does it matter? And believe me, it really, really does matter. Keep it simple. I saw the most changes in my fitness/health when I ate well and exercised regularly. I didn't starve myself, I didn’t do any low fat things, I didn’t have to take any extra supplements. I just ate well, trusted the process and moved my body. Now, keep in mind things are different for me than they were 3 years ago; I have a 14 month old and a 3 year old at home. Am I tired? Yep! Do I always get a full nights sleep? Nope, never. Do I have more stress now than then? 100%. However, my why stays true. I want to grow old with power and strength. I want to keep up with my boys and beat them in races as long as I can. I don’t want to be at the Doctors office all the time (even though our local Docs are amazing!). I don’t want to be at the mercy of someone else for my own health. You have the amazing opportunity to keep moving. You have friends, family, jobs, groups and an entire world that wants you to feel good. To feel happy, healthy, strong, and not question if you can go for the bike ride, or be scared to take the stairs. The next best thing you can do if you’re stuck? Ask for help. When our cars break down we take them to the mechanic. When we need a teeth cleaning we go to the Dentist. When we have a tax question we go to the accountant. The world is saturated with health and fitness fads - most of which isn't always the best. Ask for help - Talk to a Coach that can help you leaf through what Google is telling you to find out what will actually work for you, and help you create a habit that works. Ready to get started? Email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly Coach Kelly here - I’m here to talk today about what fitness really is, and what really matters. It’s not how much you weigh; It’s not your clothing size; It’s not have a 400lb deadlift; It’s not having 6 pack abs… Before we dive into it, I want to share my personal experience with fitness and how I’ve made it a non-negotiable. Something I’ve carried with me through highschool, college, working long hours as a home-care PSW, joining a gym (Degree!), managing the gym and then running it. In all those years this included job changes, moving, having two babies close in age, and all the ups and downs that life throws at us in between. I got into fitness because my sweet Mother was doing Pilates videos (the VHS kind) at home. It looked fun, I liked hanging out with my Mom so I gave it a try. That was the catalyst. I felt empowered; I felt strong. I was never athletic in high school, I didn’t play sports until grade 11 when a friend of mine introduced me to cheerleading. That became a big part of my life. Through this as well, I tried allll of the things to lose weight, get smaller, find my 6 pack… you name it. I tried the low fat everything fad; I tried the ice cold water with lemon first thing in the morning; I tried the Raspberry Ketones; I tried not eating after 8pm; I tried cheat days etc... And guess what? Nothing changes. Literally nothing. I was spending money on things that didn’t work; I was letting the magazine covers and the celebrities tell me that to be fit I needed to be smaller, I needed to weigh less. Before we get into what actually worked, let’s talk about what doesn’t and get Myth busting Myth 1 Your weight is the most important factor in your overall health and fitness. WRONG! Your bodyweight is simply everything that you are; your bones, muscles, organs, blood, hair, eyeballs, if you’ve gone to the bathroom or not, the food you’ve eaten, the water you’ve drank. You’ve probably heard of BMI (Body Mass Index). This is troublesome as it only measures your height compared to your weight. The shorter you are and the more you weigh, the higher your BMI, thus, we are labeled overweight when we really might not be. The taller you are, and the lower your weight, your BMI is lower, thus, we are labeled as healthy, when we really might not be. The markers that we want to look at (unless there is a medical reason to look otherwise) are things like muscle mass, body fat percentage and other non-scale markers like how stressed you feel (or not), how are you sleeping at night, are you happy? Our genetics play a massive role in our body type; understanding this can also help us work with our body instead of against it. There is a point at which your body will be at a weight it is likely to stick around unless drastic changes are made. For most of us the changes needed are simply unrealistic and. There are many important factors to your overall health & fitness, but bodyweight usually is not the one we need to focus on. Book your Intro Meeting by CLICKING HERE , or reply directly to this email if you're feeling overwhelmed, stuck or frustrated in your fitness journey. We can help!