Hi guys, Kris from Custom Fitness here, your personal trainer in Amarillo.
It’s a glorious day out there today. Have you ever heard the terms cheat day or cheat meal? At Custom Fitness I don’t like to use the word cheat when describing food because it has a negative ring to it. More often than not using terminology with inexplicit negativity will actually derail you. Today we are looking at how to get rid of the stigma of “cheating” on food and finding joy in it. If you have questions about today’s info or would like more nutritional tips, give our team a call: 806-322-3188.
You’ve probably witnessed yourself, or a few friends and colleagues adopt a new fad diet where certain food groups were eliminated for a few weeks to lose weight, and then they go out to “cheat”. They eat the burger they have been craving, or the enchiladas, or whatever, and their body says…”OH YEAH! I remember that; I like that…” and then they start to crave it. Shortly thereafter their bodies begin to balloon back up to where they were, and they have jumped back to square one.
When you feel like you’ve been so restricted, so committed to this change, and you’ve been so successful for 7 days or 10 days or however long you’ve been working at it, then you feel like you deserve to cheat. If this deserving mindset continues, you’ll begin to convince yourself that “I did good for 24 or 48 hours and now I deserve to eat a little bit more”. Slowly, but surely you are right back to your old eating habits and you’ve lost sight of your track.
“Cheat” meal implies you are doing something wrong and/or instills feelings of guilt. That’s not the point of the meal at all. Instead, change your outlook and take part with joyful meals. Custom Fitness encourages healthy eating, rather than a crash/fad diet or a short-term 6 week meal plan, etc. We want to teach people how to eat healthfully on a regular basis with meals they can share with their whole family. It doesn’t need to be mom or dad is on a diet while everyone else gets to eats real food.
Food is our body’s fuel. It gives us the ability to function everyday and when that fuel is healthy our bodies are responding at an optimal level. When we don’t feed it appropriately, the body’s performance is limited – that can lead to serious trouble. Let’s say there is an individual who wants to lose 15 pounds. They jump right in by eating healthy and after a few hours/days/weeks, they get bored by not sateing their cravings. Everybody wants to have their cake (literally) and eat it too. This boredom gets to their mind and they begin convincing themselves why they deserve to stray from the plan.
Before you become listless, you want to change things up by partaking in a joyful meal. The frequency of these meals is dependent on each individual’s needs. For a maintenance program you’re looking at once to twice a week. You want to eat something to rev up your metabolism by eating something that’s not on your plan, something that’s not exactly “healthy”, but it is what your brain is hankering to eat. Sounds crazy, I know. By doing this, it will increase your fat loss hormones and ignite your metabolism, so that long-term you actually end up losing more weight. Warning here, if you eat your joyful meal don’t go right out to weigh yourself. You want to stay off the scale for at least 3 to 4 days. Your joyful meal will cause a temporary weight gain for a few days as your body processes the change of food. Once your body digests all the content, your weight will return to lower where it was, assuming you are doing this correctly.
Now obviously I’m not in control of all you viewers out there and I don’t know exactly what you’re doing to improve your lifestyle, but I can tell you that if you’re exercising correctly, utilizing metabolic workouts, you are eating healthfully within your bounds, and maintaining it for 90% of the time, then your joyful meal is actually going to work as an advantage to your routine.
A study was published not too long ago, maybe last year or the year before, about the Biggest Loser competition. Turns out a majority of the winners in that competition were gaining all of their weight back once they left the show; they couldn’t stop gaining. A team of researchers found that the cause was because the contestants had changed their resting metabolic rate, or RMR (how many calories you burn when your body is at rest like sitting on the couch or at work) during the course of filming. Talk about a drastic change! This physiological upset happened because they made such extreme changes in such a short amount of time; their bodies went into semi-shock to keep up. When filming completed, the contestants who wanted to continue losing fat couldn’t eat any more than say 300-500 calories a day. Healthwise your body can’t function at 300-500 calories a day for very long. Your organs will go into survival mode and eventually shut down. Professionals were brought into work with the competitors. They had reboot the RMR with severe recourse.
At Custom Fitness, our focus is not onon Fast immediate weight loss like you see on T.V. We aren’t looking to overhaul your look overnight. A good health regimen has a lot of moving parts. For an exercise program you want something that is making progress rather quickly where you see progress happening, but it’s slow enough progress that you can keep up with the changes. You don’t want to yo-yo back in forth like the Biggest Loser. Slow and steady is the mindset you need to form habits. This will lead to lifelong change rather than an immediate fix. Often when people crash diet, have gastric surgery, or other immediate fixes they have bypassed laying the foundation for future change. This has led them to gaining back either all of ,or at least part of, or sometimes more than, the weight they were before they started. Don’t crash, build! You want something that’s going to teach you the foundational steps to create habits and lifelong change.
As a personal trainer in Amarillo, I have seen clients from all points of the spectrum. This is honestly my passion. I want to help people to find a new way to approach life that is healthy. If you have a goal in mind come see me. I’ve wokred with people who wanted to feel better with more energy, didn’t want to be on so many medications, didn’t want to suffer through illnesses that they could avoid via healthy diet and exercise, and some who wanted to build muscle tone. The list could go on and on. Every person has a different goal so that is why at our studio we customize our approach to have clients reach those goals, effectively and efficiently.
Onto the great news for today. On August 17th, Natural Grocers will be having a storewide birthday celebration. They have invited us to come over. We will have a booth set up out front and we will be leading grocery store tours. If you’ve ever been curious about how to navigate a grocery store, how to find which foods are healthiest to purchase, which foods to avoid or what items help your health issues more than others, I’d love for you to come join us. I’ll be leading these grocery store tours on August 17th at 11 a.m. and at 5:30 p.m. We will also be doing a raffle for some nice surprises. Come out and sign up. You could win something big while you’re getting the lowdown on nutrition.
The second piece of news today is that we are about to start Down Size again. Down Size is our 6 week all-inclusive program. We provide to you all the exercise you need, all the nutrition meal plans, as well as habit coaching, accountability from our team of experts. We will be there supporting you every step of the way. But why sign up? I mean there’s a billion 6-week courses out there, right? Not like ours. If you lose a total 15 inches or more (from your whole body) in those 6 weeks, we give you your money back. You invest in yourself, you work hard, and when you get to that 15 inches off you actually get 100% of your money back.
Our goal is to make sure that people are genuinely happy with the service they receive here and that they’re reaching their goals. What better incentive than to be able to do it for free? The price for Down Size is $149 for the 6-week program. This round only we’re going to offer a special VIP upgrade. That is you add 6 private personal training sessions with our team of professionals to the basic program. You’re getting 6 sessions for the price of one. Rather than $149 for the basic program, you pay $199 and you get the basic program plus of 6 personal training sessions. I’m going to tell you that it really doesn’t get better than that. I know it sounds cliche, but try and beat us on that. If you’ve got an interest in downsizing, if you got 15 inches or more to lose, if you’re ready to commit for 6 weeks to a better you and healthier habits, then sign up. You can call our studio at 806-322-3188 or e-mail us at firstname.lastname@example.org. At Custom Fitness, we are YOUR personal trainers in Amarillo. Have a great day everybody.