Overcoming Emotional Eating Is In Your Power To Accomplish

cakeOvercoming Emotional Eating Is In Your Power To Accomplish

Many women have a problem with emotional eating. They get stressed by all of the problems that loom over them, and to top it off after eating too much due to stress that gives them an air of self defeat. If your a woman reading this and want to learn about overcoming overeating problems due to emotions and stress, you have come to the right place. If you care about the woman in your life, whether it’s your mom, friend or partner, please share this information with her at Lagana Fitness

Are You Getting Enough Rest?

One thing that is common among women that overeat is that they don’t take time out to quit stressing. You may want to consider getting that massage you want, or if you don’t have the money just taking a “me day” to yourself. Try to keep your mind busy with anything but what needs to be done during your day.

Not sleeping enough can cause you to feel far more stressed, and it can make your brain send your body mixed signals about how hungry it is. If you are not getting 8 full hours or somewhere around that, you need to rework your schedule. Try to get things done early if you have to get up anyways, and try to avoid exercise or caffeine right before you get into bed. When your stressed, you should deal with the stress, by showing your real true emotions. In an adult way, get angry, get upset, express and vocalize your feelings. You’ll
also sleep much better, with less overall stress.

Pay Better Attention To Foods

Eating junk is something that is a big problem for people all around the world. Because you can get this kind of food for cheap, and because you get cravings since it’s full of salt and sugar, it is hard to say no. Take a look through your cabinets and think about what you eat all day. Remember, while junk food seems to be helping you deal with stress, you are hiding behind the comfort of saturated taste. This taste creates a release of serotonin, which puts you immediately into a calm mood, however this will not last. As your
pancreas increase production of insulin, your body needs to remove the excess sugar from your blood and if when your muscles don’t demand the storage for extra sugar, your insulin then drops and you will go into a vicious circle of cravings. With these cravings come mood swings and depression, an obviously lethargy.This eventually leads to weight gain.

Emotions And Eating During Childhood

Do you have memories of your parents feeding you any time you had an issue to calm you down? This can be something that carries over into your adult life. As you start to notice that you eat when you are stressed, you will probably find that it quells some sort of deep rooted problem for a little while.

What can you do to deal with childhood habits you haven’t broken yet? One good idea is to get into therapy. Don’t think the stigma of mental illness is true, it is just like any other kind of health issue. It is something that you can keep between yourself and a therapist, and they may be able to undo a little of the things growing up with eating problems can do to you.

Are You Surrounded By Supportive People?

Support is something anyone needs, especially if you have emotional issues that cause you to eat more than you should. If you are looking to get to know what kind of people you should surround yourself with, consider looking for these traits.

  • Supportive of your likes.
  • Able to help with your wants.
  • Can be nice about telling you when you are getting emotional.
  • Not likely to cause you stress by telling you unimportant gossip.
  • Is wonderful at listening.

While nobody is perfect, the last thing you need is for someone to be on your case or surrounding you with more drama. If you already have kids and family members that stress you out, it’s best not to take on friends that do the same thing.

Lagana Fitness Coaching Is Here For You!

2015 can be the year you finally stop all of this and learn more advice on this kind of matter. Anyone that is tired of living a life of overeating, being stressed, and dealing with people who are no good for them would do best to check into our great coaching.

Lagana Fitness coaching has had an effect on many people that is positive, and those people have gone on to lose more weight than ever. To be very honest, You can buy into all of the diet and exercise plans that you want, but if you don’t get a handle on your emotional eating issues there is nothing you can do to stay at a good weight.

Getting Over Mistakes You May Make

Of course, there are going to be times when you slip up and that’s okay. Even though you may get coaching, it’s important to realize that you are a human being, and there’s nothing you can do perfectly all the time. If that was the case then nobody would be having issues with anything at all!

Each person is going to walk a different path in different shoes to overcome any kind of issue such as this. That is why coaching is such a good thing. You can internalize the information and use it to meet your particular needs.

Have You Thought About Making A Change?

Anyone that makes a change has a couple of ways to accomplish that. On their own, or through getting assistance with it. If you are like many other women who wish to make sure they do not overeat, then you probably have tried this already on your own. Why not get some coaching and join other like-minded people while doing so?

When you get to where you want to make a change here are some goals for you to reach.

  • Write down and remember the information on making changes.
  • Do something every day that leads you to creating a situation that benefits you more.
  • Don’t let failure get to you, learn from your mistakes instead of repeating them.
  • Beat emotional eating by coming up with small goals that you can slowly conquer.

A good plan can have you able to take on any kind of problem like this in your life. If you start to better care for yourself physically and emotionally, the emotional eating you engage in will be easily taken care of.

The real reward is to stop eating whenever you are stressed or for any reason besides you need to. After you do so it will be a lot less stressful for you when having meals or wanting a snack. When you have more cognitive self-control over your life in this aspect, all of the coaching and hard work will pay off with a great figure.and a nice feeling any time you tell your urges no!

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Your Key To Success: Your Goals And Your Mindset

IMG_3654Your Key To Success: Your Goals And Your Mindset

Great tips to ensure continued success with your fitness related goals.

  • Today, write down what you expect to benefit from this expert fitness program after a one month period of using the program. Do the same thing, 6 months from now and again 5 years from now.   Read your notes every week or when you feel like you need more momentum.
  • Repeat at least 5 positive affirmations about your self-image out loud or under your breath every day.
  • Visualize your progress and goals directly relating to your fitness and health every day, preferably before your workout or before going to bed.
  • Welcome change into your life and change your beliefs that may limit your success.

Positive Affirmations for Goal Setting

  • I now set new and higher standards for myself and I step up to every challenge in a state of absolute certainty and unstoppable confidence
  • I increase my hunger, ambition and desire to achieve my goals everyday
  • I now eat all the right foods for optimum health, energy, and peak performance
  • My body is now trained to burn fat and build muscle
  • I consciously control my biochemistry by putting my body into peak emotional states, by healthy eating, exercise, and adequate rest everyday

Steps to Start a Fitness Blog

  1. Decide what sort of fitness blog you want to start, a personal or informational blog. Many people just want to have menus, thoughts and progress, while others have knowledge and want to share medical and nutritional information with workout plans and tips.  What works is making it personal !
  2. Use a good blog provider, like WordPress. Get to know how it works.
  3. Log your daily, weekly, monthly and overall goals. Discuss how you feel about each goal, what you still need to do to achieve it and how you feel once you’ve accomplished it.
  4. Write about the workout plans you’ve already tried, what has worked, what hasn’t, and what you would like to learn more about in the future. Leave yourself notes and progress reports to keep you motivated.
  5. Take your stats. Blog about your weight, body fat percentage, hours of sleep, resting pulse, measurements, endurance and pounds and inches lost. List your current dumbbell weights used, or any other workout statistics that can help you track your progress. You would do this at the start and then on a weekly basis.
  6. Use your blog as a way to track your nutritional facts to stay healthy and fit. You can take pictures of your meals and talk about how your energy levels are with food. The more honest about your eating habits the better.. people love to know what you are eating.
  7. Communicate with other fitness bloggers to give and get new ideas and tips to keep you motivated. One of the great things about having a blog is instantly belonging to an Internet community filled with others interested in health and fitness.
  8. Make big big plans for change! Share examples

Lots more advice and tips in my newsletter. Please take a moment to sign up.

If I can help you in any way, please contact me

Website: http://www.laganafitness.com
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IFBB Certified Nutritionist and NASM Certified Coach
20 Years of Personal Coaching experience

 

How To Motivate Yourself To Succeed

changeHow To Motivate Yourself To Succeed

When it comes to work, your personal life, or even hobbies, success is a common theme. In almost every facet of your life, succeeding is based on your personal motivation. This is why it is extremely important to motivate yourself to succeed.

However, understanding how to motivate yourself can be extremely difficult. In a world where you are left to your own devices, self confidence is hard to come-by.

The first step in motivating yourself is understanding what your reward will be at the end of your motivation. If you are trying to lose weight, this might be a goal size. If you are trying to make a product, this may be a sales number or a certain amount of money. Find what it is that you are striving towards, and hold it in your mind as the most important thing in your life at that moment.

Break everything you are doing down into easy to understand steps. Each step is a portion of your goal. In this way, you will not get discouraged because the goal is so far off. Each step completed will give you a larger foundation towards your goal as well.

As an example, if you are trying to lose 30 pounds, if you set your goals in five pound increments, you will be more impressed with yourself at the 15 pound mark, than you would be if you viewed it as an aggregate goal. Instead of saying I have lost 15 pounds and have 15 pounds more to go, you can say; I have lost 15 pounds, and my next goal is five pounds, one third of that amount.

This can be applied to anything, substituting the number of steps for pounds. It also frames your accomplishments in a way that will help others understand how far you have come.

This brings us to the next point – getting others involved in your motivation. Accountability, encouragement, and support are all important when working towards a goal. If you tell your friends, family members, or acquaintances you are going to do something, you can keep them updated with your progress.

These updates give them a chance to tell you they are proud of you, to offer advice, and to give you validation during your journey. This is extremely important for your worst days. You can look back on these validations and understand that you are not the only one affected by your quest towards your goal.

You can also use their interest as motivation when you feel like giving up. The knowledge that your friends, family, or others you talk to will ask about your project, lets you know that you can’t just pretend if never existed. Instead, you can work hard knowing those questions are coming. The ability to respond positively to inquiries can make you feel like you are getting more accomplished and give you a greater sense of fulfillment.

The next step is seeing your goal completion as a reward in and of itself. Many times, people make a fatal mistake when trying to reach a goal; they give themselves rewards. While it may seem that a reward will help keep you motivated, all it does is detract from the actual goal at hand. Instead of working towards the final goal, you are working towards the first reward.

It is easy to lose motivation once you reach your goal. With rewards, you have to keep motivating yourself each time you reach a reward. You have finished out the cycle of motivation, work, and gaining a reward. This means that the end goal is not within this cycle, and lies outside of your initial motivations.

Instead, try to look at finishing each step as a reward in and of itself. You will never have to lose those five pounds again, write that code again, or make that product pitch again. Each finished step, is then able to be put completely out of your mind as you move forward.

The most important step may be believing in yourself. You are the only person standing in the way of success. So much of the modern world runs on self confidence, branding yourself, and showing others that you are worth their time. This is also one of the places you may have skimped when trying to motivate yourself to succeed.

Tell yourself every day that you are worth the goal that you are working towards. Look yourself in the face, in a mirror or in your mind, and tell yourself that you can reach your goal and that you will be able to do it with ease. If you hit a setback, tell yourself that it is temporary.

You can tape notes to your mirror, to your notes, or to your work bag. In these notes, tell yourself why you are worth the goal you are working towards. Maybe you are an amazing programmer, great at talking to people, or maybe you come from a long line of motivated individuals who will all be proud of you. No matter what the reason, you need to believe in yourself.

This will also serve to make you seem more confident during interviews, project pitches, and when networking. If you can tell people who you are worth their time, they are much more likely to help you in reaching your goals.

When it comes down to it, so much of learning to motivate yourself to succeed is self confidence. Setting your own goals, which means MAKING THE TIME FOR THEM, convincing yourself of your worth, and striving towards your goals. Good luck with your motivations, and remember that you can do whatever you turn your talents towards.

Custom Meal Plan: The Ultimate Guide for Weight Loss

yoCustom Meal Plan: The Ultimate Guide for Weight Loss

There is a great deal of interest and discussion regarding weight loss, and some of the information is conflicting. This can lead to confusion and yo-yo dieting for many people, creating a disturbed metabolism and potential health hazards. If you are among them, you will discover that this meal plan for weight loss is unlike the others you have likely encountered. It focuses on developing a healthy understanding of food and having a positive relationship with it.

CHANGE YOUR HABITS

Rather than removing all of your favorite snacks from your home and replacing them with foods you may not even be familiar with, you need to select a few of those items to still eat, BUT only in moderation. The fact is, if you try to never eat chocolate cake again, you are likely to begin hyper-focusing on it until you indulge in several pieces or binge eat. This can thwart your efforts and leave you feeling like a failure.

However, you will need to change your consumption habits. Selecting healthy foods to replace your existing meals can actually be quite simple. Most processed foods are not going to help you lose weight. It is important that you realize that as you are replacing them with healthier choices to assist you with losing weight that your taste buds will have to undergo changes. Once you begin to appreciate the flavors of healthier options, you are likely to discover that many of the processed ones no longer taste as good as they once did to you.

You need to have a reasonable plan for three meals each day and some snacks. Skipping meals will leave you deprived and hungry, willing to stop at the nearest fast food joint to fill your stomach or stabilize your blood sugar. This is one of the reasons it is essential to have some healthy snack options replacing your previous choices.

MACRO BALANCE AND SOURCES

The body requires a balance of proteins, fats, and carbohydrates in order to function properly. In addition, there are many vitamins and minerals that are necessary for cells to work well. Learning about this will help you to look at your meals in a different manner. For example, thinking about the vitamin C in tomato sauce or the carotene in carrots is preferable to a mindset that says “I hate…” Eat to Live, don’t Live to Eat,
that’s a North American mentality, as you can see they have a high obesity epedemic.

Your carbohydrate content should be primarily from whole grains and fresh produce. If you don’t want to begin with a thick multigrain cereal, instead consider oatmeal, which you probably enjoyed as a child. Buy the slow cooking kind and add some dried fruit and water while it is cooking. Alternatively, chop up some fresh fruit when it is done. If you want to add a little almond milk or butter, that is okay. Just don’t overdo it.
Again, if you feel deprived it will be challenging and frustrating to lose weight.

Buy meats and seed products. If you really want to become actively involved in your dietary habits, you may even want to begin making your own raw vegan meals, such as a vegan high protein energy bar.

Eating fruits and vegetables is vital to good health. They contain plenty of nutrients and fiber which is essential to digestive health. Fruit salads are delicious and easy to make. Most stores even have them already made in the produce section now. If you want a little something different, add some plain yogurt and fresh honey to the mix.

Vegetable salads are a tricky point for many people. If lots of salad dressing and other high fat ingredients are added, it can quickly thwart your efforts. When you are first beginning, try to eat at least one small salad a day with a low fat dressing or try Walden’s Farm dressing which are calorie free.

When you are selecting produce options for the week, try to purchase different colors. The vitamins and minerals in them create the various hues. By making sure you eat all of the colors in a rainbow, you should find it easier than attempting to memorize the content in each one.

There are some healthy fats that you can add to salads to increase the flavor. Avocado, olives, Macadamia oil, and cooked salmon all contain fats that are good for your body. Depriving your body of fat is not good; you need to simply make proper selections about them.

Low fat meats and healthy proteins are the other food you will need to purchase. Avoid those with added chemicals. Salmon, trout and sardines are high in omega-3 fatty acids which will benefit your body while giving your body the protein it needs to function.

SHOPPING LISTS

Do your shopping for the week all at once, taking a list with you and shopping when you have already had a meal. Impulse purchases are far more common for hungry shoppers. The one exception is that you may want to make a small mid-week trip to ensure your produce is fresh.

DRINK MORE WATER

Drink plenty of water each day and replace your favorite sugary beverages with herbal teas sweetened with a touch of honey or stevia. Soon, you will discover soft drinks have an unnatural flavor to them.

INCREASE YOUR ACTIVITY LEVEL

As you are learning how to eat well, you must also remember to increase your level of activity. The only way you can lose weight is if you burn off more calories than you consume each day. If you have a difficult time getting more active, find small ways to boost your metabolic activity. Good ideas include working out or parking away from the door at shopping centers and walking. Using a single flight of stairs can lead to two,
then three. It takes time for your body to adjust to your new lifestyle.

PROVEN TIP TO AVOID POOR CHOICES

When you are feeling hungry, eat a piece of fruit, a protein shake or have a glass of lemon water, followed by a brisk walk. The more you think about doing good things for your health, the easier it will become. Your body will begin to respond to the influx of vitamins and minerals, giving you more energy than you had previously. And, remember, if you want the occasional treat, you should not deprive yourself. You are certain to reach your desired weight if you follow these suggestions.

Fitness Means Healthy Living

LiveFitness Means Healthy Living

As a person gets older they think about fitness in a way that is different than a person who is younger than them. True fitness means healthy living. It means you eat right, get enough rest, and it means you exercise on a regular bases, even if it is only for a few minutes everyday.

A person who exercises all of the time but never worries about the types of foods or supplements he/she puts in their body may have a false sense of fitness. Just because you may look good on the outside does not mean you are healthy on the inside. Too many people today take unhealthy supplements or powdered shakes that are not really good for the body. You have seen pencil thin people who think that fitness means you do not eat and if you do you better go exercise right away to make sure you do not gain an ounce. This is unhealthy and should not be a part of your fitness routine.

You may know people who train for hours and hours and eat protein bars and only drink sports drinks and sometimes water. They too have a false sense of fitness. Fitness does not mean depriving your body of nutrients and stressing it out. You never want to think that you are healthy because you saw some star or athlete, even some well respected person in your town doing these things.

When children think of fitness sometimes they do think of famous athletes. You may see an athlete who has trained their whole life to win championships so they will not eat certain foods, they exercise, but they don’t have a problem taking or putting some type of drugs in their bodies like marijuana or some type of steroids. This is far from what fitness is supposed to be. A person does not have to be young to think about fitness. As we get older our bodies start to change, and we may find that we are eating better and taking vitamins and minerals that will help us to stay healthy. Adding a healthy exercise routine everyday such as walking is the type of fitness a person of any age group can think about.

A healthy person who wants to be fit makes sure they have a balanced view. How you treat your body matters. You put good things in your car to make them run, so why wouldn’t you put good things such as healthy foods and clean water into your vehicle, your body. If you exercise, eat foods that do not have any nutritional value that do not allow you to even gain an ounce, what good is it to be pencil thin and not be healthy? If you train yourself to be fit and try to eat healthy food but put drugs into your body, than how healthy or fit can you be? When a person thinks of fitness they should think of a balanced healthy living.

The Best Online Personal Trainer Certifications

Best Online TrainerThe Best Online Personal Trainer Certifications

Being an online personal trainer is a challenging, but awarding career path for those who want to do what they love. Training people to become better versions of themselves is an exciting proposition for numerous people around the world. Yet, what is the right way to go about this without wasting time or money? What are the best best online personal trainer certifications out there right now? Which ones will ensure you are able to progress as a personal trainer and see massive success? Let’s take a look at the six best online personal trainer certifications.

NASM

This is named after the “National Academy of Sports Medicine. This certificate came out in 1987 and has become one of the leading ways for becoming a professional personal trainer.

What does it take to qualify for this particular certification? The personal trainer has to be at least eighteen years of age, hold CPR certification, and pass an exam (120 questions over two hours).

The process does not end there for the personal trainer. There is a re-certification process which has to be fulfilled every two years as information is updated and processed. This keeps the personal trainers up to date as to what works and what doesn’t when it comes to training practices.

This is one of the world’s finest certifications out there and is recognized by one and all around the world. This should definitely be in your arsenal as a personal trainer to gain ‘street cred’ among professionals and clients.

ACE

This certification is named after “American Council on Exercise”. They have a range of health and fitness certifications under their belt. Yet, it is the personal trainer certification that is regarded as being a comprehensive accrediting option for upcoming trainers.

How does it work when it comes to getting your ACE certification? The prospective personal trainer has to attend a two-day workshop for the examination that takes place later on. This workshop is necessary to learn the ins and outs of how the process works and what will show up on the examination.

The examination is difficult, but once it is passed this is one of the best certifications to have on your resume. There is a re-certification process every two years for personal trainers to complete.

ACSM

This personal trainer certification is named after the “American College of Sports medicine. This institution was founded in 1954 illustrating its impact on the world of personal training and fitness in general. This is a reputable name to have on your resume when meeting clients.

There are specific requirements in place for all certified trainers under ACSM. The trainers have to possess a high school diploma, be CPR certified, and pass a 120 question examination. This examination tends to vary in terms of how many questions are asked every year. It can range from 120-150 questions depending on the institution’s expectations.

The personal trainer has to go through a re-certification process every three years. This is done to ensure the trainers are up to speed with the latest teaches of the ACSM.

AFPA

This certification is named after the “American Fitness Professionals and Associates”. It’s emphasis is on current exercise science realities and that is what the certification process encompasses.

Prospective personal trainers are tested on the rigorous of modern exercise science nutrition research, and sports medicine.

What does the prospective personal trainer require to be accredited under this program? There are no prerequisites for this program and everyone is welcome to go for the certification process.

Once the examination is passed, the student is able to move forward with a range of additional specialty certifications to get under their belt. This is solely for the prospective personal trainer to decide whether it is feasible or not for them.

NFPT

The NFPT stands for the “National Federation of Professional Trainers”. This is another certification process that is regarded as being one of the best in the nation. It is a highly respected institution and one that requires an arduous series of prerequisites to get in and attain the certification.

What are the prerequisites for this particular certification? The prospective personal trainer is required to be at least 18 years of age, hold at least two years of training experience, and write the meticulous examination.

To maintain the certification after passing, the personal trainer is required to take it again every single year.

IFPA

This certificate stands for the “International Fitness Professionals Association”. This is one of the most wide-ranging certification programs in the world with over 70 different certifications on offer.

The personal trainer certification under this umbrella institution is able to provide the individual with the necessary knowledge and skill to be a personal trainer. It is a comprehensive process designed to filter in the best of the best.

Are there any requirements to attain this particular certification? Yes, the IPFA requires the prospective personal trainer to be at least 18 years of age, hold CPR certification, a high school diploma, and pass the examination.

The examination is 100 questions long and it is recommended to study for it by attending the workshop that is held. By attending the workshop, it is easier for the prospective personal trainer to achieve meaningful results right away instead of having to write it again and again.

To maintain the certification once it is earned, the prospective personal trainer is required to recertify every two years.

These are the six best online personal trainer certifications available at the moment. Having these under your belt will place you into the upper echelon of personal trainers around the world. This is the easiest way of gaining a footing in this growing market. The world loves personal trainers because everyone wants to get fitter and healthier, but don’t know where to begin. A personal trainer can help push them in the right direction in a hurry and deliver results. With these certifications in hand, you will be able to provide assistance for thousands of people in no time.