Health coach – Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Tue, 15 Jan 2019 01:27:36 +0000 en-US hourly 1 Staying in Charge When Temptation Pops Up http://villagecoachfitness.com/staying-in-charge-when-temptation-pops-up/ http://villagecoachfitness.com/staying-in-charge-when-temptation-pops-up/#comments Sat, 18 Aug 2018 15:41:54 +0000 http://villagecoachfitness.com/?p=6293 I'm certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips -- and I'll bet you aren't a stranger to this either.  The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the […]

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I'm certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips -- and I'll bet you aren't a stranger to this either.  The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the remnants of these indulgences off your fingers on a more regular basis, you’ll need to practice some control to get in charge of those cravings. The goal here is to be in charge of your cravings, not have them be in charge of you. 

Here’s how to handle these cravings and get back in the saddle for your healthy routine.

Get to the root of your cravings

Take note of when you’re going for these foods. Is it boredom? Did you have a horrible day at work? Is it that time of the month? All of these things can be a trigger for your cravings. Try to be mindful of them once you identify them. Next time the craving comes around, stop and evaluate your surroundings, noticing what may be triggering this craving.  Restrain yourself 80% of the time and enjoy the things you crave 20% of the time. Eating healthy the majority of the time will lower your cravings drastically, anyway.

Try to eat more often

It may sound counterintuitive, but if you eat more often, you’ll keep your blood sugar levels on an even keel. Pack a healthy snack to enjoy mid-morning and another to have mid-afternoon. By doing so, you’ll feel fuller longer and be less likely to head to the office vending machine.

Slow down when eating

Mindful eating is the best way to keep from overeating, whether you’re eating a nutritious meal or splurging. Your brain doesn’t get the message that your stomach is full for about 20 minutes.  Therefore, slowly chew your food. Savor the flavors. You’ll find you won’t need to eat your entire portion, nor will you feel like you have room for dessert.

Do something else

Cravings never last forever. Eventually, you’ll forget about your craving if you distract yourself. Go for a walk, read a book, message your friends, put up the laundry or involve yourself with anything else that you can think of. Before you know it, you’ll have forgotten about that nagging craving.

Swap smartly

If you really can’t help munching while you are watching a movie, swap out unhealthy options for healthier ones. Choose crispy carrot and celery sticks with hummus or a small serving of mixed nuts. Want something cool, sweet and refreshing? Freeze melon balls to get an ice cream-like experience without the guilt.

Keep your food cravings out of the house

You know the saying “out of sight, out of mind,” right? It’s so true when it comes to food cravings. As much as possible, keep these things out of your home. If you get late-night cravings, you won’t have those things around to binge on, and you’ll be less likely to go out of your way to get them.

Cravings will come and go, but when you're armed with solutions to combat them, you're putting yourself in the position to control the cravings, rather than being controlled by them.  

So, let's get honest here.  I have a strong selective cravings for chocolate bars.  I notice it happens when I am overwhelm or dealing with tough issues. It makes me feel better right away and then crashed later with tears of guilt.

What craving nags you the most?

Hit reply and let me know.

We are having our Grand Re-opening on August 18th, 2018 at 11 am. Come celebrate our new location with us and bring your family and friends. You can reply to RSVP and tell us how many in your party!

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Simple Summer Snack Options http://villagecoachfitness.com/simple-summer-snack-options/ http://villagecoachfitness.com/simple-summer-snack-options/#respond Thu, 14 Jun 2018 18:00:52 +0000 http://villagecoachfitness.com/?p=6147 Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy. Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.  For good reason, these summer months are what […]

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Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy. Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.  For good reason, these summer months are what memories are made of and what your children look forward to as they dredge through the cold winter months.  

But a lot of time outside can leave less time in the kitchen, which is precisely why I commit to choosing a few simple, healthy snacks for the kids (and myself) as we are out and about, and rotate them through the season.  Healthy eating doesn't have to be complicated, and a quick snack doesn't have to be a bag of potato chips. It can be much, much more delicious...

Here are a few of my favorites:

Fruit Kabobs.  Slide any of your favorite fruits on a kabob stick, and you've got a portable snack with no guilt.  Some delicious fruit in season during summer include: blackberries, cherries, strawberries, and melons.  All of these are excellent choices for fruit kabobs

Apple Donut.  No, not really a donut (sorry) -- but it's quite delicious.  Slice apples into rounds that resemble a donut and top with your favorite nut butter.  You can even make a sandwich out of it by putting the nut butter between two slices of apple rounds.  

Cucumber Rolls.  Thinly slice cucumbers into long slices that you can then use to roll toppings inside.  Use toppings such as tuna salad, cherry tomatoes, guacamole, whatever your heart desires.  These are great little bite-sized snacks for when hunger strikes.

Granola Bites.  There are an endless amount of energy ball recipes you can choose from.  They typically involve almond butter, raw cacao powder, granola, and dates.  It's not quite that simple, but the energy balls are a perfect little snack to carry along, and with the cacao in it, it tastes like an absolute treat. Two or three energy bites later, and you're most certain to be tied over until dinner. 

Celery, Nut butter & Grapes.  An oldie but a goodie.  You can bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes.  It's always a crowd pleaser.

Preparation is the biggest factor in eating healthy, in my opinion.  If you have healthy food around (and the absence of junk food), you'll make healthy decisions.  Setting yourself up for success is the biggest gift you can give yourself and your family, so make a plan each week of what healthy snacks (and meals) you'll have ready for a moments notice, and enjoy your time living and enjoying your life!

Jump start your fitness this summer with our 21-Day Body Reset with your friend! Click HERE for more information. Never miss any of our tips and recipes again. Like us on our fan page HERE.

​Call/Text: 951-296-3546

E-mail: support@villagecoachfitness.com

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5 Ways to Ditch Brain Fog http://villagecoachfitness.com/5-ways-to-ditch-brain-fog/ http://villagecoachfitness.com/5-ways-to-ditch-brain-fog/#respond Thu, 17 May 2018 18:00:34 +0000 http://villagecoachfitness.com/?p=6083 Do you ever have those days where you can't seem to think straight?  It can feel like your brain is actually foggy, and you can't possibly see through the fog to get to your thoughts.  Fatigue often accompanies brain fog -- feeling easily irritated, forgetting things or having trouble learning new things, feeling unmotivated, anxious, […]

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Do you ever have those days where you can't seem to think straight?  It can feel like your brain is actually foggy, and you can't possibly see through the fog to get to your thoughts.  Fatigue often accompanies brain fog -- feeling easily irritated, forgetting things or having trouble learning new things, feeling unmotivated, anxious, lacking concentration and even insomnia. The stress of life can cause brain fog to take root, but the good news is you can do a lot to clear the fog in your head.

Here are a few simple tweaks you can start implementing now:

Change your diet.  One of the best ways to clear away brain fog is to change what you eat. If you are eating processed and artificial foods, it’s time to cut those out of your life, as they can cause a host of problems including brain fog. Beware of cutting carbs -- your brain needs them to feel more centered. Swap out unhealthy carbs for complex carbs made with whole grains. Start adding in more fresh fruits and vegetables. Doing these things will help reduce the inflammation that can set off brain fog. 

Go to sleep.  Your body needs sleep, and if you’re not getting enough of it, brain fog will prevail. Start going to bed a little earlier each night and having a routine of unwinding at bedtime to help prepare yourself for better sleep. The more sleep you get, the better your health will be overall and the clearer your brain will feel. 


Get more exercise.  Because exercise helps get the blood flowing through your body, transporting more oxygen with it, it’s a great way to clear brain fog. Plus, you’ll feel better too. Try a brisk walk, an outdoor run, yoga, or a HIIT at-home workout and feel the positivity of change all over.

Find healthy ways to manage stress.  Take a moment for yourself. Ignore your phone and find a way to unwind that makes you feel positively fulfilled. If you don’t, you can allow anxiety and fatigue to fester which can cause your cortisol levels to skyrocket. An overabundance of cortisol can prompt you to gain weight and have trouble sleeping, inducing the brain fog and feeling unwell.  

Cleanse.  Heavy metals and toxins are in our air, water, and even in our food. When we ingest them, it causes inflammation in our gut and takes a toll on our body.  Unfortunately, we cannot avoid them altogether, so we must be mindful of cleansing as often as possible.  As a simple daily task, try flushing out toxins with more water which will help move toxins out of the body and leave it refreshed. 

You don’t have to suffer from brain fog anymore. Take these steps for your health, and you’ll find you’ll see everything more clearly.

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com

Ready to kick start your fitness journey and get ready for summer? Check out our 21 day bootcamp promo going on now! Click the link to reserve your spot today!

http://villagecoachfitness.com/21-body-reset/

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Easy & Healthy Lunch Ideas to Take to Work http://villagecoachfitness.com/easy-healthy-lunch-ideas-to-take-to-work/ http://villagecoachfitness.com/easy-healthy-lunch-ideas-to-take-to-work/#respond Thu, 03 May 2018 18:30:17 +0000 http://villagecoachfitness.com/?p=6072 Lunchtime can be a real challenge when you want to keep your food choices healthy.  There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you.   Temptation surrounds you and can veer you off of your path quickly, leaving you […]

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Lunchtime can be a real challenge when you want to keep your food choices healthy.  There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you.  

Temptation surrounds you and can veer you off of your path quickly, leaving you feeling disappointed and defeated.  To avoid these negative feelings, it's crucial to be proactive about your meals for the work week. The best thing to do in this situation is to prepare your lunches, but you might have no idea what to make or feel that's too time consuming.  After all, do you really need one more thing to add to your to-do list? I hear you loud and clear. I'm going to share with you some of my best and easiest lunches you can whip up in mere minutes so you can enjoy healthy lunches all week long.  

A Quinoa Bowl.  Quinoa is a food that is easy to prepare, very nutritious and that is incredibly easy to take to work with you. Of course, you want a little more in your bowl than just quinoa, but you can add anything you want to make your bowl delicious and filling. Vegetables that you enjoy -- possibly broccoli, zucchini, onion and a sauce of your choice.

Mason Jar Salads.  These are so simple, delicious and you can prepare them for the whole week in one sitting.  Use mason jar's to hold your salad ingredients so when you empty your jar into a bowl, it creates the perfect lunch salad for you. Start by putting dressing in first, then your toppings & veggies, and finish off your jar by adding your greens last. This will keep your dressing away from your greens, so they won't get soggy.  You can store these in the fridge for up to 5 days. 

Lettuce Wraps.  Simple enough, toss your favorite chopped veggies and any fitting leftover ingredients from your fridge in a lettuce leaf.  Drizzle with a complimenting sauce, wrap it up and call it a day. These pair well with soup, so keep that in mind as you're meal prepping for the week.  

Spaghetti Squash.  This is definitely one of my go-to quick, affordable and healthy lunches.  I always have a spaghetti squash on hand as they're so versatile. This is another great option for tossing in any leftover veggies from the fridge, mix with some marinara sauce and you've got yourself a pasta-free spaghetti that won't disappoint.  

These are just a few examples of all the delicious meals you can quickly prepare at home and take to work without too much of a hassle. Some take a little more time than others, but you can always use the Sunday to meal prep your meals for the entire week, so you don’t have to wake up extra early on your work days. If possible, you could even leave all the meals you created at work so you can grab it during lunchtime, and you don’t have to take anything to work all week.

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com 

Ready to kick start your fitness journey and get ready for summer? Check out our 21 day bootcamp promo going on now! Click the link to reserve your spot today!

http://villagecoachfitness.com/21-body-reset/

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8 Plants and Essential Oils that Clean the Air http://villagecoachfitness.com/8-plants-and-essential-oils-that-clean-the-air/ http://villagecoachfitness.com/8-plants-and-essential-oils-that-clean-the-air/#respond Thu, 19 Apr 2018 18:00:51 +0000 http://villagecoachfitness.com/?p=6053 Breathing is a part of life that's of utmost importance, but something we rarely spend much time thinking about -- our bodies naturally take care of this task for us without any thought.  There's nothing sweeter than taking a deep breath of fresh mountain air, or breathing in the salty air as you look out […]

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Breathing is a part of life that's of utmost importance, but something we rarely spend much time thinking about -- our bodies naturally take care of this task for us without any thought.  There's nothing sweeter than taking a deep breath of fresh mountain air, or breathing in the salty air as you look out over the ocean. But how often do you consider the air you breathe day in and day out in your living space?  

There are many simple things you can do to assure the air in your home stays as pure as possible, and my favorite ways to do this are using plants and essential oils. These, together and separate, can remove toxins that you don't see, clean the air in your home, and add an ambiance all the while. Breathe new life into your home by using these plants and essential oils to purify your living space. 

1.  Aloe Vera

Not only is it a great plant to keep around for relieving burns, but it’s also amazing for drawing formaldehyde from the air. Plus, in small spaces, just one will work wonders.

2.  Lemon Essential Oil

This oil purifies the air plus it has a very uplifting impact on you. Try diffusing some in the morning as you get ready for work.

3.  Fern

Ferns are perfect for your bathroom space because they’re happiest in humidity. While they’re there, they will take all the xylene from the area for a cleaner and healthier you.

4.  Eucalyptus Essential Oil

There’s a reason you smell this essential oil in spas everywhere. It purifies the air to keep it fresh plus it is an ideal natural decongestant. Use it in the chillier months or when allergies strike to clear the air and your sinuses too.

5.  Spider Plant

If you’ve avoided keeping plants around the home because you’re not good at keeping them alive, then this plant is a good choice. It doesn’t need watering very often and is fantastic for absorbing any chemicals released into your air.

6. Tea Tree Essential Oil

This air-purifying oil is one of the best since it fights away mold. Mold can lurk behind walls and may not be visible to you while still causing irreparable harm to your health. Tea tree essential oil can assist with keeping this from happening.

7.  Chrysanthemums

According to NASA, this is the best natural air purifier you can keep in your home. It destroys those air pollutants, keeping your home’s air clean and fresh.

8.  Snake Plant

If you have a space in your home that doesn’t get much sunlight, you’ll like this plant. It’s as easy to care for as the spider plant too.

For the best clean air in your home, try incorporating both plants and essential oils. You can diffuse the oils, or you can spray them around your house daily. Unless you have a considerable space, one plant should do the trick in each room. See how much better you feel when you purify your air naturally!

Our 6-Week Sugar Repair Program will help you kick sugar in the teeth and be free forever! Visit HERE for more information and because you’ve allowed me space in your inbox, you get $100 Off by using promo code “fatimat47”! Notice the “47” in the code, it’s because I just turned 47 this month and I feel GREAT! This HUGE savings will be gone soon so get it now!

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com 


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5 Ways to Change Your Emotional Eating Habits http://villagecoachfitness.com/how-to-change-your-habits/ http://villagecoachfitness.com/how-to-change-your-habits/#respond Thu, 05 Apr 2018 17:00:45 +0000 http://villagecoachfitness.com/?p=6005 Using food to improve your feelings is what falls under emotional eating territory — for example, turning to a pint of ice cream, a large pizza, or some other food indulgence after a rough day.  Emotional eating is something we all face at some point or another, so it’s time to ditch the guilt and […]

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Using food to improve your feelings is what falls under emotional eating territory — for example, turning to a pint of ice cream, a large pizza, or some other food indulgence after a rough day.  Emotional eating is something we all face at some point or another, so it’s time to ditch the guilt and figure out what’s underlying. 

Don't be mistaken that treating yourself every once in awhile means there's a deeper issue -- this is normal behavior.  On the other hand, using food to quell unhappy feelings or to fill a void is where the problem lies. Doing so may cause a momentary sense of relief, but it always brings more negative emotions than good. The guilt and shame send us down a spiral, which can then in turn cause more emotional eating. 

If this has been happening to you often, it’s time to dig a little deeper and see what's going on underneath the surface and find new tools to defeat the habit.  

Let's touch on some ways you can create new patterns without guilt...

1. Feel your feelings

Staying with your feelings, no matter how uncomfortable, it is essential for battling emotional eating.  It's okay to feel your feelings, embracing them instead of making the decision to avoid them. The sooner you acknowledge those feelings, the sooner they will disappear. Write about them in a journal and release.  Talk them through with a friend or loved one. Reserve your tasty treats for your chosen special days, not when your emotions are driving you to them. 

2. Savor the moment

Look for the moments in your life where there are light-heartedness and happiness. The clouds in the sky, the way the sun feels on your face, a relaxing bubble bath…these are all things to savor. Do it with your food too and eat mindfully. Enjoy that slice of veggie pizza, but take each bite with thoughtfulness to honestly eat for enjoyment and not to snuff out feelings.

3. Don’t eat unless you’re hungry

Make sure you’re hungry before you eat. If you aren’t sure, have a glass of water first.  Wait 10 minutes after drinking it, and if you still feel hungry, now's the perfect time to reach for a bite to eat. Exercise healthy eating 80% of the time and when you mindfully and moderately indulge, it will have less of an impact.  Balance is everything, and I live by this myself, too.

4. Know your triggers

Keeping a journal will help you see what triggers set you off for emotional eating. When you identify the cause of what makes you head for the fridge, then you can stop those triggers in their tracks.

5. Keep healthy in your control

Stock your fridge with delicious yet nutritious foods so that the temptation isn't there.  Carrot sticks with hummus is a satisfying snack that takes little to no effort to prepare. When you make healthier choices all around, it’s easier to control your emotional eating.

Our 6-Week Sugar Repair Program will definitely help you kick sugar in the teeth and be free forever! Visit HERE for more information and because you’ve allowed me space in your inbox, you get $100 Off by using promo code “fatimat47”! Noticed the “47” in the code, I just turned 47 on April 2nd and I feel GREAT. This HUGE savings will be gone soon so get it now!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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Ways to Ditch Your Sugar Habits http://villagecoachfitness.com/ways-to-ditch-your-sugar-habits/ http://villagecoachfitness.com/ways-to-ditch-your-sugar-habits/#respond Thu, 08 Mar 2018 19:45:08 +0000 http://villagecoachfitness.com/?p=5880        Most people typically don't have a firm grasp of how much sugar we consume on a yearly basis unknowingly.  It's been said that the average person consumes more than 40 pounds of sugar in a calendar year -- quite alarming when you think of it in pounds, right?          When […]

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       Most people typically don't have a firm grasp of how much sugar we consume on a yearly basis unknowingly.  It's been said that the average person consumes more than 40 pounds of sugar in a calendar year -- quite alarming when you think of it in pounds, right?  

       When we think of sugar, sweet desserts such as cakes, donuts, candy, and cookies come to mind immediately.  But there are tremendous amounts of sugar hiding in everyday things we consume, and when we consume them regularly, they add up fast.  

Making a few mindful tweaks can make all the difference.  Here are a few of my favorite ways to keep added sugar at an absolute minimum in my life:

Choose real fruits.  It takes no extra time to grab an apple rather than a pre-packaged fruit cup or applesauce.  It's just as easy and doesn't contain any of the added sugar the pre-packaged items have. So, choose something fresh from the produce stand instead.  

Focus on fiber and protein power.  Fiber-rich foods will fill you up and keep you that way for longer so you’ll be less likely to eat something when you’re not hungry. Protein-packed foods have the same benefit.  Combine both of these for delicious ways to stay satisfied throughout the day, and you’ll be less likely to seek out sugar.

Phase out added sugar bombs.  If you’ve put sugar in your coffee every morning for the last ten years, start decreasing the amount until you no longer use it. You can also try kicking the habit on the spot if you’re ready for it.

Study labels before you buy.  Is your pantry brimming with pre-packaged, processed foods? It's time to learn to live without these. And when you do, commit to reading all the labels of every packaged food item you buy from now on. Added sugar is in some of the most unsuspecting places so read every label before putting anything into your grocery cart.

Drown out cravings with water.  If you’re a soda drinker, you can cut out quite a bit of added sugar by ditching your soda habit.  Sometimes, we think we’re hungry when we’re actually thirsty -- and other times, a stressed day makes us reach for desserts. Whatever the case, a glass of water can solve the problem. Drink one down and then wait 15 to 20 minutes. The craving will usually be gone but if not, choose a piece of fruit to satisfy the urge.

It takes time to get used to life without added sugar in it, but you’ll soon feel better than ever.  Finding the perfect sweet treats that aren't harmful to your health is a powerful way to get past the urges and learn to adapt to your new lifestyle without processed sugar.  

Keep your eyes out for my upcoming Sugar Repair Program in April for I have a special gift for you!  Stay connected with me so you don’t miss out on anything. Join our Village Fitness Community on Facebook and be a part of our tribe!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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Doing These Things Can Sabotage Your Health Goals http://villagecoachfitness.com/doing-these-things-can-sabotage-your-health-goals/ http://villagecoachfitness.com/doing-these-things-can-sabotage-your-health-goals/#respond Thu, 08 Feb 2018 19:30:51 +0000 http://villagecoachfitness.com/?p=5751 You’ve ditched the processed junk foods and started bringing healthy lunches to work.  These are powerful first steps that sound simple but make a profound impact.  You even saw some significant improvements in the beginning, but you’ve seemed to hit a plateau.  So, what’s going on?  While eating clean is of utmost importance when paving […]

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You’ve ditched the processed junk foods and started bringing healthy lunches to work.  These are powerful first steps that sound simple but make a profound impact.  You even saw some significant improvements in the beginning, but you’ve seemed to hit a plateau.  So, what’s going on? 

While eating clean is of utmost importance when paving a healthier path, there could be some non-food related reasons why you’re not seeing or feeling any improvements lately.  

Here are a few non-food related reasons you may be feeling stuck…

Being too focused on the scale

When you feel like you’re doing all the right things, it can be frustrating not to see or feel any improvements — try not to get discouraged, though.  We tend to measure our success by the number staring back at us on our scale, which isn’t an effective way to gauge our progress.  With things like fluid fluctuations and building muscle, the scale can be deceptive.  It is most practical and accurate to assess our growth by how we feel and how our clothes are fitting.  Don’t let the scale tell you how you’re feeling; you are far more than that number.  

Not exercising

If you’re eating healthy and not prioritizing exercise of some sort, you will likely hit that plateau.  While eating clean is a crucial piece of staying healthy, exercise is the other puzzle piece necessary to achieve the goals you’ve set for yourself.  You don’t need to workout in the gym for an hour every day if you don’t want to but at the very least, walk briskly for 20 to 30 minutes each day.  Find the exercise that fits into your schedule and that you enjoy the most.  

Exercising too much

And yes, there’s a fine line to walk with exercise. If you don’t exercise enough, it’s not ideal — but if you exercise too much it causes stress and impairs your adrenal hormone production. So if you’re working out too much in hopes to reach your goals faster, take a couple of days off and reevaluate your workout strategy for better results, like with yoga and weights instead.  Contrary to what you might think, weights are an important part of an exercise that will help you build a stronger body, even when your body is at rest.  

You’re still drinking sugar

Sure, you eat salads and healthy meals all day long but your morning coffee is filled with cream and sugar, or you’re drinking fruit juices or diet soda.  If this is a struggle, make it a goal this week to begin making some changes in this area.  If your drink of choice is something other than water, begin trading water in for your beverage of choice until you crave water more than that sugary drink.  It will happen, I assure you!  Try flavored sparkling water like LaCroix to satisfy the bubbly craving, and infuse your water with fruit to add some flavor.  

So when you feel like you’re stuck in a rut, reevaluate the non-food related daily habits that may be hindering your progress.

Check out my 6-Week Sugar Repair to finally kick sugar addiction in teeth😊Click HERE for more info!

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Six Super Simple Ways to Eat Better http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/ http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/#respond Thu, 11 Jan 2018 19:00:19 +0000 http://villagecoachfitness.com/?p=5622 The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, […]

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The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, they leave us feeling a little less on track with our goals than we'd like.

Those new healthy resolutions don't have to be complicated, and they don't have to end before February even arrives. The key to looking and feeling your best is to keep it uncomplicated and simply focus on clean eating. In case you've heard the term "clean eating" but haven't quite understood what it means -- clean eating is all about consuming healthy, whole foods and cutting out the processed junk. Whether you’re ready to jump start your clean eating now or you’re wondering what it takes to get started, we’ve got super-simple steps for a no-fail progression into clean eating.

1. Focus on your Inner Motivation

Whether you’re determined to race in the Boston Marathon next year, or you have seen first-hand the damages done by not eating well through relatives or friends that have suffered as a result of their eating habits. Whatever it is that is motivating you to eat clean, bring it into your direct focus so you will be more successful in sticking to your clean eating plan.

2. Re-evaluate What You’re Currently Eating

Before you begin your clean eating journey, it helps to journal about what you’re eating before beginning. This way, you can truly see what it is you’re eating and look for patterns. After the stressful end of a week at the office, you might notice you’re more prone to ordering pizza, and you can take steps to head that off at the pass rather than fall into the same pitfall time and time again.

3. Set Realistic, Measurable and Specific Goals

When people make changes to things in their lives such as a change to their eating habits, they can set themselves up for significant failures if they don’t take it step by step. That means that if you want to be successful in the long-term, you should tackle one or two new things every 1-2 weeks, so you have a better chance of sticking to it. Don’t just say you’ll stop eating desserts forever. Instead, set a goal of only eating one small dessert per week, and go from there to decrease it further. It’s realistic, measurable and very specific.

4. Clean out Your Pantry

Sadly, most American pantries are filled with processed foods. A good rule of thumb is to cut out anything that contains more than five ingredients on the label, and anything unnatural should go. If you have a lot of unopened items, donate them to a shelter.

5. Re-focus your Grocery Shopping Strategy

We’re creatures of habit, every one of us. When we go to the supermarket, we usually follow the same path every time. Shake things up and head straight for the produce section. You really should be avoiding almost all of the middle aisles of your supermarket anyway because that’s where those processed food pitfalls lurk!

6. Master Meal Prep

One of the easiest ways to dive right into clean eating is to prep your meals. You’ll find tons of healthy meal prep plans online that even give you shopping lists to use. If time is a factor, look for crockpot recipes that require you to dump in the whole foods in the morning and come home to a hot, delicious, clean and healthy meal every night!

As you can tell, it only takes small changes over time to create a sustainable, healthy lifestyle. I’m here to cheer you on every step of the way, click the comment box and let me know how you are feeling, and what you’d like to accomplish as your first step. I’d love to hear your plans.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you!

Join us for our NEW YEAR NEW YOU 28 Day Body Transformation! 

CLICK HERE FOR MORE INFORMATION!

Starts Jan 22, 2018.   

                                            Call or Text: 951-296-3546                                                  E-mail: support@villagecoachfitness.com

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How to Prevent Stress Eating During The Holidays http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/ http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/#respond Thu, 21 Dec 2017 19:00:51 +0000 http://villagecoachfitness.com/?p=5603 The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn […]

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The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn to that tray of cookies for moral support. After all, cookies won’t criticize you about your life choices the way your family will.

But that’s not healthy and you know it. Plus, you’ll feel even less joy when you realize you’ve undone the whole year’s worth of fitness you’ve worked so hard for. If you find the holidays cause you to gobble down more than you should as a way to cope with the stress, we present to you these 5 ways to stop the stress eating before the first tray of cookies is trotted out to the company break room.

-Be Active

When your boss announces there are no bonus checks this Christmas or your mom says you’re still single because one of your nails on your manicure is chipped, instead of reaching for the holiday goodies, get outside in the fresh air for a walk, hit the gym, chase your kids in the yard, or just do something physical that appeals to you. You’ll release the stress and the exercise will help release the proper chemicals in your brain to make you feel better.

-Workout Your Mind

The brain needs exercise too. Instead of letting it harp on the negative things that cause you to stress-eat, give it something constructive to do. Take 10 to 20 minutes to yourself to read something you want to read, work on a crossword puzzle or do something else that stimulates your mind in an enjoyable way. It will help you feel refreshed.

-Focus on Healthy Eating

While it’s true that the holidays are certainly a time for more indulgent meals, when you focus on your healthy eating prior to the big family dinners, it won’t be such a shock to your waistline. Make sure you’re eating meals as you would normally without skipping them. If you starve yourself all day because your job or your family (or both!) is making you nuts, you’re more prone to stuffing yourself at dinner with things that aren’t very healthful.

-Practice Moderation

Yes, there are certainly foods we only get to enjoy during this time of year like holiday cookies and cakes. But again, eating all of them isn’t going to do any good. So indulge mindfully and moderately. If you always look forward to your sister’s famous pecan pie, then focus on eating that when the time comes and say no to treats that aren’t as delicious like boxed cookies.

-Forgive Yourself

No one is perfect so if you find you caved into peer pressure at work and ate treats you promised yourself you wouldn’t, forgive yourself and move on. Make the next thing you eat healthy and get moving on your exercise. But above all, keep your head up because that is the key to getting through the stress of the holiday season.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you! 

Call or Text: 951-296-3546

E-mail: support@villagecoachfitness.com

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