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coachmelissa

5 Tips to Battle Pregnancy Cravings

5 Tips to Battle Pregnancy Cravings

When I got pregnant, I started getting intense cravings all the time— and it wasn't only for sweets. I had to find ways to keep this under control because I wanted to remain healthy for both my baby and for myself. There was no way I was letting myself gain 80 pounds! It’s a myth to think that you eat for two. Yes, your baby does need nutrients to be healthy.  But that isn't an excuse to eat 2 servings per meal.

Why You Shouldn't Feel Guilty After Skipping A Workout

Why You Shouldn't Feel Guilty After Skipping A Workout

Do you sometimes feel guilty after skipping a workout?When I started my fitness journey 4 years ago, I used to feel guilty all the time whenever I missed a workout. I used to think that it wasn’t okay. The problem was my mindset.  Like a muscle, I needed to train it. This was harder than anything I've ever done in my life. 

I don’t let myself feel guilty anymore. If I decide to forego a workout, I don’t think of it as a bad thing. The phrases skipping or giving up have such a negative connotations to them. It’s not like you're completely giving up on eating healthy forever, anyway. When circumstances lead to skipping a workout, I accept it. This was my decision. My body wasn’t feeling it at the time. Listen to your body.

This Morning Routine Will Increase Your Productivity

This Morning Routine Will Increase Your Productivity

This year, my morning routine has gone through a lot of changes and experimentation. I've finally established one that sets the tone for a positive, more focused, and intentionally happier day. If we begin each day with a positive, productive mindset, the rest of our waking hours will follow suit. A good morning routine may lead to increased productivity because our willpower is often highest in the morning. When we start each day strong, we give ourselves the best head-start possible.

5 Beachbody Programs That Will Give You Results

5 Beachbody Programs That Will Give You Results

Five years ago, I started my fitness journey with Beachbody programs as a customer.  I joined countless gyms, worked with personal trainers, took up running, and yo-yo dieted. Nothing worked for me. I never felt comfortable training in gyms and wasn't able to feel the sense of accomplishment and satisfaction that Beachbody programs give me. What makes these at-home workout programs so special? Here's a guide that will help you to distinguish the differences between them all.

Stay accountable with this Spring Sweat support group

Stay accountable with this Spring Sweat support group

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Adjusting to daylight savings time isn't for everybody...but it is for me. Why? Because it means SPRING is coming and SUMMER is only 12 weeks away!!!!!! I look forward to so many things: hearing birds chirping, shopping for skirts and shorts (...and swimsuits), eating and drinking with friends on an outdoor terrace, morning runs, etc.! BUT before I get all crazy excited, I still need to work on hitting my fitness goal before summer! I need a plan and I want you to join me. My doctor put me on rest for the past few weeks because of an old knee injury. It was the worst. If you know me, you know I love to exercise on a daily basis. It’s what I live by! Not being able to exercise was the worst punishment I could have possibly imagined. I don’t give place to negativity in my life so I figured that while I can't work on my body, I can sure work on developing myself.  I worked even harder on personal development and studied for hours on end. When the moment came for me to finally exercise again, I felt amazing.

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I have always been an optimist: a person who doesn’t give up on herself nor on other people. There may be a mere 12 weeks until summer but you still have time to achieve your health and fitness goals. It takes 21 days to create an habit, 8 weeks for you to see that change and 12 weeks for people to see your results. By making the commitment to start now, you can really make progress by the time you hit June! What are you waiting for? It’s go time!

I want to help you to hit your fitness goals before summer time so that you can be happy, proud, and feel confident this summer. You will not hide your skin on the beach this year!

I'm launching my Spring Sweat To Summer Sexiness support group on March 23rd to help others stay accountable through motivation, tips, recipes, and much more! The idea behind this group is not only to help you with your goals but also to take a bit of pressure off your shoulders and make your life a whole lot simpler and easier. It'll help you to maintain habits that will last a lifetime.  Trust me, after seeing the results you will get, you will want to hold onto them forever! I will teach you how to fit your workouts into your busy schedule, show you how to meal prep properly and efficiently and much more!

Let’s just start with 21 days! Can you commit to 21 days?  30 minute workouts, a daily accountability check in to our online closed FB Group. If you are not a Facebook person, you have the option to apply on my webpage and check into the PumpUp app every day!

What are the requirements?

  • Complete the application on this page to be considered into my support group. Spaces are limited because I want to give my full attention to those who are ready to commit at 100%.
  • In return:  I’m going to support, guide, mentor, and help you set realistic goals so that the  program you have does not just sit on your shelf collecting dust but it is one that truly will transform your life and you get to do it with other like minded people!!!

Sound like a plan?!?!?  Ok lets make it happen!  Hit me up for the details today ->Email Me<-!  There are a limited number of spots available and they won’t be here for long!  Looking forward to transforming our winter bodies into summer bodies in the next few months with you!!!!

10 steps to better eating : the mental approach

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This is a post published by PumpUp member @coachmelissa. Check out her website at melissalepage.com 

Clear your mind of can’t. I believe that you can eat your way to a beach-ready body for the summer. Trimming off those extra holiday pounds might be a hurdle and a half, but don’t give up now! 

Be patient and follow these 10 steps 

1. SET PRESENT-TENSE GOALS! It all starts by having clear and realistic goals. Write a list of things you want to change about your diet. Incorporate goals that you have for your body and plan your new lifestyle around those objectives. How to do it? Set present, short them and long term goals. Write in the present tense. Pin it up somewhere in your house: a place you know you won’t be able to avoid (like the fridge). Take it one goal at a time. Take your time to achieve your goals, it’s not a contest :-).

2. Make Your Goals Public! You might feel uncomfortable doing this but I highly suggest it. Why? Because making your goals public (on the pumpupapp, for example) will put a pressure on you and will have no other choice but to follow through with them ;-)! Plus, you can inspire people around you and they might join you!

3. Realistic Expectations. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. Follow your budget, cook your food to help you stay on track with your new lifestyle. Be realistic with time, and give yourself extra time to prepare food. Keep in mind that obstacles can and will derail you from your progress, so don’t think that everything will be easy and will just magically happen. This takes work.

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4. Keep healthy food on hand. Make a list of foods you enjoy, and what food you can take with you to work, school, in the car etc. You can create entire menus depending on where you will be. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy food on hand. If you don’t you will end up eating whatever is available for you at the moment. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient.

5. Consistency Is Key! People respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep the same portion size and caloric intake. Your body will recognize this pattern and in turn keep your metabolism burning and your energy level will stay high. You will feel better by getting yourself in a healthy routine!

6. Be Flexible. Of course, even the best plans fall short at times. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: bag of nuts or almonds, protein bars, shakes, fresh fruits. Also, educate yourself on nutrition through the internet, blogs, magazines, books…Use your knowledge to help you improvise and find foods that are more compatible with your diet.

7. Don’t Beat Yourself Up. Nobody is perfect. We all make mistakes or miss a few meals. Even I do it. Just pick yourself up and get back on track! You’re doing this for you, so the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy doesn’t mean that you can’t enjoy food that isn’t on your meal plan. So, please don’t beat yourself up. YOU CAN DO THIS!!!

8. Make It Fun! Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative situations or thoughts into positive ones. Find fun ways to keep yourself motivated! Get your family or a friend involved. Set challenges at home, with friends or at work to start eating healthier. You are making change for the better, so why not make it enjoyable!

9. Give Yourself Praise! Don’t reward yourself with treats. This will derail all of your week efforts into the trash. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your correct habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise!!! Instead of rewarding yourself with a treat, go and get a nice tank top to motivate you even more! Praise builds confidence and makes you feel good about the healthy choices you are making and in turn helps you stay on your path to betterment.

10. Focus On The Journey And Not The Destination. It is never easy to love a healthy lifestyle. But in order to enjoy it with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in the small victories along the way, they add up.

Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now, go out and make a difference in your life today!!! Would you like to receive more support from me on a daily basis?? Ask me about my next Challenge & Support Group!

Together we can set goals and achieve them!

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5 Smart Steps to take at the beginning of a new year

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This is a post published by PumpUp member @coachmelissa. Check out her website at melissalepage.com 

Happy New Year everybody!!! 

The first week of the year is already gone, so have you decided how will you set yourself for success? Have you created a list of your New Year Resolutions you would like to achieve in this brand new year? If you have taken it slowly after the Holidays, it’s OK.

It’s a new day, so let’s set you up for success with these 5 smart steps to follow.

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The first thing you need to do is to set your mindset for success. Whatever you desire to accomplish over the next year, whether it would be finding a new job, having a baby, improving your diet, sticking to your workout routine once and for all, losing weight your baby weight, changing career…You’ve got to decide and commit to achieving those things. If you haven’t changed your mindset the chances for you to achieve your goals are (let’s face it) tiny. Decide to go ALL IN today!

  • Find a quiet and peaceful place in your house where you can start to clear your mind of negative thoughts, limiting belief you may have. Then, you can start to reflect on the things you want most to accomplish this year.
  • Take a sheet of paper and a pen and start writing down how you want to feel every single day when you awake and allow your actions to support that feeling.

You’re no longer going to say ”I’ll try to…”, this sentence will no longer be a part of your vocabulary. You’re focused on your goals and you’re not going to stop until you succeed!

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When you are writing your goals, each and every single one of them need to be written positively and in the present tense. Using positive statement in a direct way to affirm your commitment to completing your goals has a major impact!

  • Break down your goals into small steps so you won’t feel overwhelmed by them. If you would like to lose 100 pounds over the year. It should look like this: 100lbs divided by 12 = 8lbs/month divided by 4 = 2. So you will write your statement like so: ”My big goal is to lose 100 pounds this year, so I am going to lose 2 pounds each week so that way I can feel beautiful and confident again!”

Always remember how YOU want to feel at the end of your achievement!

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One of the biggest mistakes people tend to do is not attaching a deadline to their goals or resolutions. You can have the best intentions to accomplish it but unless you put a plan in place with an impending deadline, how can you stay on track?

  • Once you have your list of positive goals written on a sheet of paper or in your journal, grab your calendar and start to assign each goal to the month you want to accomplish it in.
  • It’s one thing to have your goals set on your calendar, but you need your small steps (tasks) that will lead you to them in order for you to succeed. Start to brake down your goals into daily action plan. Start to think what you need to do each day, each week to achieve your goals. If you are not sure how to get there, I am always here to help!
  • Now it’s time to schedule those tasks! Ensure you’re doing this at the same time every week so it becomes a habit! Sunday evenings are my time to plan out my week which includes: workouts, meal plans, work and personal stuff.

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Journaling is a great way to keep track of both personal and professional progress. Checking in with yourself and acknowledging the progress made towards a certain goal is key to staying motivated and accountable. 

  • When losing weight, keeping a record of our progress is very important and motivating. It helps you see that your body is changing (it takes time) even though sometimes you feel like nothing is ”actually changing”. Start by taking your ”Before” picture, which I call it your ”Goodbye picture”, every 30 days take progression pictures and stick them in your journal with the previous ones. You will be SHOCKED (in a good way) to notice the progress you have made thus far. Also, keep track of your measurements of day 1 and of every 2 weeks.
  • This principle can be applied to everything, not only to health and fitness. Always record your progress.

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With busy schedules and hectic lifestyles it’s easy to put our own health and well-being on the back-burner.

BUT NOT THIS YEAR!

You’re no longer going to “try” to fit exercise and healthy eating into your schedule. It’s time to implement a workout & nutrition plan that is realistic for your lifestyle and has strong support & accountability from the very beginning (the piece you’re probably missing)! I’m here to help with that! It’s my passion & purpose to show you HOW to make this work.

“I know what I need to do, I just don’t know how to do it…consistently!”

If this is you, I invite you to join my “New Year, New You: Find Your Strength in 2015” accountability group to kick-start your goal of creating a healthier lifestyle for yourself!

It’s a chance to work with me personally in a small group of like-minded people all working towards the same goal! We’re close to filling up but if you COMMIT by this Sunday, I’ll squeeze you in and get you started!

Click HERE to learn what it’s all about and exactly how it’s designed to help you successfully transition to better health, energy & confidence!

How to believe in yourself

This is a post published by PumpUp member @coachmelissa. Check out her website at melissalepage.com 

The truth is: If you do not believe in yourself, who will?

For a long time, my lack of confidence in myself limited and impinged upon several aspects of my life. I’m sure we all have this in common on different levels.

When I was young I used to doubt myself and begin sentences with, ” I can’t do this because….”. I didn’t stick to habits because I didn’t believe I had the discipline. I didn’t push past my comfort zone. I was always finding excuses to justify why ”I couldn’t do it” instead of finding reasons why I could do it!

All because I didn’t really believe I could.

I can honestly say that now, I believe in myself like never before. That doesn’t mean I think I’ll never fail or quit: I will, and often will. And that’s OK.

The trick is that I learned it’s completely fine to try and fail, to put yourself out there and not be perfect, to say hello to someone and have them not instantly love you, to create something and have people judge you. If you never try something new, something that will put you out of your comfort zone, you’ll never be able to grow.

Failure, not being perfect, mistakes, not having people agree with me, not being completely accepted: these are not negative things. They’re positive.

How is failure positive? It’s the only way we truly learn. For example: you can read a book on math, but until you try it and fail, you’ll never see where your lack of understanding is. The best way to learn something is to study it a bit, then try it, take practice tests, make mistakes, then learn some more. And repeat.

How are mistakes positive? They’re little pieces of feedback necessary to grow and learn.

How is being rejected positive? It means I’m growing beyond the absolutely socially acceptable realm. The best people in history were not socially acceptable: truth-tellers like Socrates, Jesus, Gandhi, Proudhon and Bakunin, Martin Luther King Jr., animal rights philosopher Peter Singer, unschooling pioneer John Holt, women’s rights activists, abolitionists, and many more.

These things we’re afraid of — they’re actually desirable. We need to learn to see them that way, and embrace them, letting go of the fear.

When we can get better at this — which takes a lot of practice — we can start to remove the things that hold us back.

How to change the way you think: It takes a lot of practice. First and foremost, you have to start thinking with these two powerful words: I CAN. Say it every morning when you get up in front of the mirror. Every time, you will face a difficulty make a promise to yourself to say ”I can do this…I can surpass this and I will”, every time you are working out and you have a hard time doing a certain exercise, instead of quitting, push yourself to make 2 more. Once you master your brain, you will be capable to achieve great things. Believe that you can and you will. Everything is possible when you believe you can. But it all starts with the choice of making these changes.

Never give up.
Chase your dreams until you make it. Whatever how much time it will get you there, fight for it, work for it!

Believe in your dreams and stand for your dreams. Even in the midst of difficult times…you need to maintain the confidence and conviction that YOU CAN achieve what you want.

Practice these steps

  • Start by reading books about personal development.
  • Push past your discomfort by growing how you manage discomfort
  • Put yourself out there, and be OK with not knowing if people will accept you.
  • Stick to a habit and never listen to negative self-doubt that normally holds you back. For every negative thought, find 5 positive things to say about the situation. Repeat these positive thoughts a few times.
  • Stick to it some more, and learn to trust yourself.
  • Go into situations not knowing, and learn to be OK with that.
  • Learn through repeated attempts that it’s OK to fail, that you can be OK in failure.
  • Learn through repeated experiments that you are stronger than you think, that you are more capable and more tolerant of discomfort than you think.

And in this practice, you will find yourself. And realize that you were great all along.
Never give up!

How to master self-discipline

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This is a post published by PumpUp member @coachmelissa. Check out her website at melissalepage.com 

A craftsperson masters her or his trade through repeated practice, care and continuous learning, and devotion to her or his purpose. 

The same elements are needed to master the craft of discipline:

  • Repeated practice
  • Single-minded devotion to the purpose
  • Continuous learning
  • Care

Here are some extremely useful tips:

  1. Do the task even when you’re not in the mood. Procrastination is such a common problem that I believe it to be universal. How often have you told yourself, "I’m not in the mood to do this"? The task is probably difficult or confusing. It’s uncomfortable and you’d rather do things that are easier, that you’re good at. You’d rather clean your house or trim your nails or check your email than start a task that could have had the biggest impact on your business/life. But if we wait until we’re in the mood, we’ll never master anything.

    Instead, practice this: Plan to finish the most important tasks first, write them down in your agenda, and start doing them, no matter what. Don’t check email or social media, or go clean something, or do a quick chore or errand. Sit down, and do it. It will be uncomfortable. You can still do it even if it’s uncomfortable.

  2. Exercise even when you really don’t want to. Yes, this is the same thing as procrastinating — we put off exercise for many reasons, usually because it’s hard, because we ‘don’t have time’, and because we’d rather do something easier. Change your perspective. View exercise not as punishment, but as an act of self-care. You wouldn’t skip brushing your teeth for a week, would you? Your teeth would rot. Similarly, skipping exercise for a week rots your body.

    Instead, practice this: Tell yourself you’re going to do a workout/run at a certain time, always plan your workouts ahead of time (I could never stress this enough, it is crucial). I tell all my clients to do this: plan. Take your agenda out, as you write your tasks, write down your workouts by blocking 20-30mins or even 1h of that day ONLY for your fitness. And then show up. Do it even if you’re tired or feeling lazy. Ignore the lazy feeling, the distractedness, and suck it up. You’ll find that you feel great for having done it. Either way, you’ll start to master doing things that are uncomfortable

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  3. Sit with a little hunger. We tend to panic when we get hungry, and run for whatever piece of junk food is closest to us. What I’ve learned is that you can be hungry and it’s not the end of the world. We don’t always need to be stuffed and satisfied with crazy delicious food. 

    Instead, practice this: Don’t eat if you’re not hungry. When you get hungry, sit there for a moment and turn to the hunger, and see how it really feels. It’s not so bad. This practice isn’t to make you starve yourself (not great), but to show you that a little discomfort won’t ruin your life, and that you can make conscious choices about when and how much to eat.

  4. Talk to someone about something uncomfortable. We avoid difficult conversations, because they’re not fun. They’re scary, uncomfortable. But that leads to all kinds of problems, including resentment, a worse relationship, worsening the situation, and more.

    Instead, practice this: When you have a problem with someone, instead of replaying the problem in your head, talk to the person in a gentle, compassionate way. Try to see the situation from their point of view, not just yours. Bring it up with a simple, “Hey, can we talk about ___?” And tell them how you feel, without accusing them or making them feel defensive. Ask them how they feel about it. Approach it with the attitude of finding a solution that works for both of you, that preserves your relationship. What you learn from this is that pushing through an uncomfortable situation will resolve a lot of difficult problems.

  5. Stick to a habit. One of the hardest things people face when changing their habits is that it’s difficult commit after the initial enthusiasm dies down. It’s easy to stick to a habit for a week — but what about pushing through the second and third weeks? It gets a lot easier afterward, but a lot of people drop the habit too early.

    Instead, do this: Commit to one small habit for two months. Reserve just 5 minutes a day for that habit, and do it at the same time each day. Set as many reminders as you can so that you don’t forget. Track the habit on a calendar or log it, so you see your progress. Show up every day and do it. You’ll start to master the formation of new habits, which will open up all kinds of opportunities.

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  6. Turn toward the problem. When we have a problem, we avoid even thinking about it. Think about whether you have one of these problems: you’ve been avoiding exercise, you’re overweight, you’ve been avoiding a major project, you put off dealing with your finances, you’re unhappy about some situation in your life. Often these are uncomfortable situations, and we’d rather not face them.

    Instead, practice this: See the obstacle as the path. Don’t avoid the obstacle (the difficult situation, or the problem you fear), don’t go around it, don’t ignore it. Turn toward it. See it. Acknowledge it. Figure out what’s going on. Find out how to navigate within the problem. You’ll find that it’s not easy, but not as bad as you thought, and you’ll be happy you did it. And more importantly: you’ll get stronger from facing the problem.

  7. See good in the activity. Discipline really derives from learning that you don’t need some incredible reward — there’s inherent good in just doing the activity. For example, if you’re going to eat healthy food, you don’t need to make it taste like your favourite dessert or fried food— you can just enjoy the act of eating fresh, healthy food in itself. If you’re going to exercise, it doesn’t need to give you a flat stomach or nice arms immediately— you can just enjoy the activity.

    Practice this: No matter what the activity, find the good in doing it, and the activity becomes the reward.

  8. Meditate. People think meditation is difficult or mystical, but it’s fairly simple.

    Practice this: Take 2 minutes to sit still, and focus on your breath, noticing when your mind wanders and gently returning to the breath. There are lots of other ways to meditate, but this is the simplest, and it shows you how to watch the urges that come up, and see that you don’t need to act on those urges. As the days go by, add more minutes to your meditation session. With time it will get easier to keep your mind clear of thoughts.

You might not be good at these at first, but that’s why you practice.

You’ll learn to get comfortable with discomfort, to show up even when you don’t feel like it, to stick to something even when the enthusiasm wanes, to not act on your urges right away, to enjoy any activity as a reward in and of itself.

Does life need to be pure discipline and no fun? Of course not. But if you can enjoy any activity, in the moment, why not learn to master something that will pay off for you in the long run?

Follow Melissa on PumpUp @coachmelissa. Check out her website at melissalepage.com 

Say Buh-Bye to Bloating with These Tips!

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This is a post published by PumpUp member @coachmelissa. Check out her website at melissalepage.com 

We all feel bloated from time to time, and it’s the most annoying sentiment in the world. It’s one of the reasons why I eat clean and workout every day. Even if you do abide by a healthy lifestyle, bloating can still happen. Fortunately for you, I have a couple of tricks to share!

Say  buh-bye to bloating and hello to gorgeous tips! 

I drink hot water with lemon every morning

Lemon water is a natural diuretic (which is huge when it comes to de-bloating). It also:

1.} Boosts the immune system: Lemon water stimulates brain & nerve functions.
2.} Balances pH: It reduces your body’s overall acidity (it’s one of the most alkalizing drinks!). Even though it’s acidic it metabolizes alkaline. Yay!
3.} Weight loss: Lemons help fight hunger cravings. Sold.
4.} Flush it out: Lemon juice gets rid of toxins. This helps with constipation & digestion.
5.} The best diuretic: Prep for your bikini season with lemon water! Lemons make you pee more, which rids toxins.
6.} Buh-bye pimples!: Vitamin C  helps decrease wrinkles & blemishes.
7.} Rids bad breath: Because no one wants bad breath.
8.} Later, stress: Vitamin C is the first thing to go when you’re under pressure or stress. Bottoms up!

Remember: not everything in life has to be so hard. This tip is easy. So make it an AM habit & thank me later.

(HOW TO MAKE THE PERFECT HOT LEMON WATER.)

Note: eating too much lemons can eat away at tooth enamel. I highly suggest that you buy glass straws.

Reach for berries & grapes instead of apples or melons

Berries & grapes are easier on the digestive system. Dessert suggestion? Eat frozen berries & grapes! SO yummy!

I LOVE sparkling water!

Pelligrino is the BEST!!! I drink it alllllll the time & it keeps me very full. BUT. It tends to cause bloat. So, add some lemon in your glass!

Skip the salt

Salt= major bloat!!! I use fresh herbs, lemon juice, or curry powder instead. Also, anything spicy can release stomach acid. So ( unfortunately ) stay away from spicy foods to prep for a bikini.

Stay away from alcohol, if possible

Alcohol causes bloat– so sorry, guys— say ‘no way, rosé ( BOO ).’

Rule out wheat or lactose if you have an allergy or intolerance

Food allergies and intolerances can cause gas and bloating. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diet. You may benefit from reducing the amount of the suspected food or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurt, both of which are lower in lactose!!

Cut back on sugar-free gum

…And candy and other foods containing artificial sweeteners like sorbitol and aspartame, which aren’t digestible and trigger bloating.

Follow Melissa on PumpUp @coachmelissa. Check out her website at melissalepage.com 

How to stop binge eating

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This is a post by PumpUp member @coachmelissa. Check out her website at melissalepage.com 

What is binge eating?

Binge eating is a disorder characterized by compulsive eating that makes people feel out of control and powerless to stop. A binge eating episode can last for half an hour or on and off for a full day, and a binge eater eats without being able to stop or paying attention to what he’s eating, even if he stopped being full long ago. Binge eating can make you feel sick to your stomach, guilty, and like you’re spinning out of control.

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It will take some time to break out of this bad habit. I don’t say this to discourage you, but to be realistic. You don’t develop disordered eating habits overnight, so you can’t expect to break them overnight either right? Be patient and consistent, I can promise you it WILL get better and you WILL be successful. Believe in yourself that you can change this bad behaviour by replacing it with a healthy habit that will turn to be a lifestyle.

If you want to know how to stop binge eating, follow these steps:

1) Don’t diet. This is not the answer to your problem.
There’s a good chance that a diet is what spiraled you into binge eating in the first place.  

The solution: You need to have healthy and well-balanced meals every day. Which means three meals + two snacks throughout your day with good carbs, proteins, fruits & veggies.

2) Never skip breakfast. No matter what. Breakfast is THE most important meal of your day. The reason is pretty simple; it gives you the energy and vitamins to start your day. Think of it like the fuel for your body. If you skip breakfast, you will find yourself eating way more during lunchtime than if you had your breakfast. Plus, if you are trying to lose weight, skipping breakfast won’t help you will gain weight.

The solution: You don’t have to eat the minute you hop out of bed. Give yourself some time. You can either, get up a bit earlier to make yourself a healthy breakfast or pack it with you when you leave your house and eat it once you get to school or the office. Another idea is to prepare the night before what your breakfast will be on the table. Smoothies are a great idea to start your day!

3) Reduce your stress level. This is one of the major causes of binge eating. Stress steals your happiness. You will need to learn how to reduce stress in your life.

The solution: Start exercising. Seriously. Exercising 3 to 6 times a week will not only reduce your stress but you’ll be more energetic, positive, alert, lose weight and much more. Heck! It’s the perfect remedy and it’s FREE!

4) Remove ALL temptations! Yes, you heard me! Cookies, chips, and sodas…they all have to go. Removing temptations in your house will help you stop binge eating and in your weight loss journey as well.

The solution: Clean your fridge and pantry. Get rid of all temptations that you think would damage your success. Bring in only healthy and smart choices! Tip: Before leaving the house for grocery shopping: have your grocery list already made, shop only in the fresh produce aisles nothing sealed or packaged.

5) Have  positive support. If you know you will need help in the beginning, you can ask your family members, spouse or me to help you in this journey. Being supported is so important for your success!

The solution: Don’t be ashamed to ask for help, remember you are not alone in this, ask people for help and support. I personally can help you by providing healthy meal plans, exercises, tips, motivation, etc…

I would love to help so you can break free of binge eating and live a healthy fulfilling life!

Today, make the decision to change this behaviour with a healthy lifestyle. Once you made the decision, make a commitment to yourself. Decision and commitment made, take action now. Start small. In your first week, start with one of the 5 tips above. Implement these tips weekly by changing your old habits on a daily basis. One step at a time, no rush, you will get there. Remember to be patient, believe and be kind to yourself. IMG_9252_2.JPG

Melissa Lepage

www.melissalepage.com