- The diet phenomena paradox: We oversimplify the complicated science of fat loss whilst over-complicating the practice of it.
- Release yourself of the fear of judgement when following a healthy path: It’s ok to order a salad, skip desert and ask for substitutions when out on the town.
- There’s a place for almost everything. Despite the fact that some trends are “passé” or categorically shunned, there is a place for static stretching, traditional cardio and carbohydrates.
- 3 steps to tackle sugar cravings: 1. Distract 2. Distract more intensely 3. Give in (without fully giving in). Drink a chocolate protein smoothie, have berries with greek yogurt and a bit of maple syrup, a couple of pieces of dark chocolate drizzled on strawberries. DONE.
- Be calorie aware but not obsessed. Counting calories is not neurotic when the end goal is creating awareness.
- Change is challenging: Associate as much pain as possible with NOT changing and as much pleasure as possible with your desired picture of health.
- Goal-setting: Be realistic, multi-layered (include health, body composition but also mindset and lifestyle related goals). Also be specific, flexible and forgiving.
- Your self-talk can make or break your fat loss efforts. Be kind to yourself.
- Genetics loads the gun but we pull the trigger with our lifestyle choices.
- Try these 3 single leg variations: Pistols, Bulgarian Split Squat, Single leg Romanian Deadlift. Thank me (or more likely curse me) tomorrow.
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
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