The past 1,5 month or so I've been very relaxed about sweets, resulting in me eating chocolate and other goodies almost every day (and by almost everyday I mean every day haha). Not a huge amount and it's nothing that bothers me physically or mentally. BUT it's come to the point where I'm confusing my craving for sweets with the habit of having them. And THAT'S what I don't like.
If I WANT to eat something, I'm at this point able to allow myself without "forbidding" myself, or making a big deal out of it. I even practice to have something sweet in a small amount and feel satisfied. But when the "treat yo self" every now and then turns into eating mindlessly out of habit - that's a good opportunity to take a step back and check yourself.
In this situation it's NOT about that I feel "fat" or I need to stop eating sweets completely so I can get in better shape. It's about me wanting to take care of my body and mind, getting to know myself and being REAL with myself.
If you read this far, here are three things that always help me:
✖HABIT OR CRAVING?
When an impulse to eat something that won't benefit your physical health strikes you, reflect over if it is really a craving or the HABIT of having it regularly. As soon as I remind myself of this and really get in the moment it's much easier to let it go mentally.
✖EAT REAL FOOD
Have you eaten enough real food? Not as fun with rice and veggies, but instead of eating 100 g of milk chocolate which is over 500 calories, you can have good size portion of nutrition dense whole foods for that same amount of cals - but way more nutritious!
✖IS THIS GOING TO BENEFIT MY HEALTH?
Simple as that! .
Finally: It shouldn't have to be a struggle! But I know it really can be. I've been there, obsessing over food every minute of the day, and the freedom I feel now is indescribable. I hope this post comes across empowering, just the way it is intended to. 💕
. . . .
Today I will thank my body, not criticize it. ~ unknown
There is so much we can be thankful for but often we forget about the most important thing, our bodies. Recognize what your body can do for you and what you can accomplish through it. Don’t neglect or criticize it. Honor your body as a temple for your soul. Take good care of it, exercise regularly, eat healthy, give it plenty of rest, and enjoy occasional treats! #happythanksgiving#bodygoals#fitnessmotivation#healthymindset
Here’s a random clip from training this week doing some weighted pull ups. 40 lbs added for 3 sets of 6.
A few key tips that I focus on during my pull ups are 1.) imagining I am driving my elbows into my pockets on my pants, as well 2.) pulling the bar towards my sternum or chest as I am finish the top of each rep
Try those tips out on your next pull up session and let me know how it goes. I love hearing feedback so don’t hesitate to let me know! & if you have questions don’t be afraid to ask 🤓 #AnklamAthletics#GetMoving
HAPPY THANKSGIVING EVERYONE! Enjoy your time with friends & family 🦃🍽
🔻HOW TO FIGHT CRAVINGS?🔻
Repost one of my older posts. Reason being, there’s many new people that joined the page lately, and I’ve been getting asked about this a lot – So here it is 👉🏻
Eating (Being in a caloric deficit) for a longer period can sometimes be extremely hard physically as well as mentally. Controlling cravings is one of the harder things. Lucky you, today I have few tips that will make controlling cravings easier and reduce them in the first place. 👉🏻
1️⃣ Eating more fiber-rich and high-volume foods will make you feel fuller and satisfied the longer amount of time. For instance, what would make you fuller, eating a full bowl of vegetables or one little chocolate bar? So yeah, eating low-calorie foods is a great way to make your stomach full. 🥙
It’s also important to note that foods high in fiber will ‘gel’ and expand in the stomach and that will result in appetite suppression. That’s why some foods such as apple, pear, etc. can significantly reduce craving. 🍎
2️⃣ Drinking more water will make you feel a little bit more fuller. Also, consuming caffeine can be used to suppress hunger and there are many studies that confirm this. I personally drink a lot of coffee while dieting and it helps a lot! ☕️
3️⃣ Simply controlling your mental game! Everything is in the mind. When feeling an urge to binge or overeat, try to remember why you started in the first place and keep saying to yourself “You got this”. 🙆🏻♂️
4️⃣ Not restricting certain foods. This one may sound weird when you read it at first, but let me explain. Restricting all foods can only lead to binging and overeating, it’s just matter of time when it’s going to happen. When you’re aware that you’re not allowed to have some foods, then you want them the most. If you set up a flexible diet without restrictions, you’ll find yourself binging or overeating much less frequently. 🍕
That’s it, comment down below what would you add to this list and as always if you have any questions make sure to leave them below or DM me! Much love. ❤️
Are you confused about where to begin with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
Who else hates stretching? 🙋🏻♂️. I neglected stretching for years until I realized I couldn’t touch my toes and decided I needed to incorporate it more. I saw this post by @holisticali and it kind of reminded me that I need to stop neglecting it.
You shouldn’t do static stretching before your workout since it could actually negatively impact your workout. You should do dynamic stretching and some
mobility work prior to your workout to make sure you’re loose but save the static for after your workout. Static stretching after your workout is beneficial and could also help with alleviating soreness the next day.
I personally do dynamic stretching prior to my workouts and try to do some static stretching post workout. However, I usually end up skipping it and doing some on off days instead (and sometimes I skip that too🙈)
INJURIES, INJURIES , INJURIES!
How to prevent them? Just be careful, right? In some cases, it’s just not that simple!
Let’s talk about lower back injuries.
I want to start off by saying that I have injured my back about 5 times, and that was all within a year!!
So, how did I do it? Well, I’ll tell you, from squatting and deadlifting.
Now, I’m not saying that these are dangerous lifts and should be avoided as all costs, but I want to go deeper than just the superficial.
What caused the injury?
Poor form, but it wasn’t just that! Call me stupid, but the reason I kept re-injuring my lower back was because I did not give it enough time to fully heal. Fair enough.
But let’s go deeper!
What caused my poor form?
Weak core! My core wasn’t strong enough to handle the amount of stress I was putting on it. This makes it difficult for you to stabilize heavy weight.
What did I do?
Strengthen my core. Now, when I say ‘core’, I’m not talking about just the abs. Not only does the core include the abdominals, it also includes the obliques and spinal erectors!
The exercises that helped me tremendously are:
1️⃣ Weighted crunches
2️⃣ Weighted sit-ups
3️⃣ Hanging leg raises
4️⃣ Hanging oblique crunches
5️⃣ Cable oblique twists
Thank you for taking the time to read. If this was helpful to you, let me know. And if this could be helpful to someone you know, let them know!
We did it FOR THE PIE!!😂 Hehehe #workout sucked it was so good!! I hope you all liked it!! All that hard work, now I don't know if I want pie any more!😭😂😂 I am thankful for you letting me kick your butt into shape all the time! Those arms!! #goals#karlaarms AND I am thankful for my own personal #bassassrunner @ceentia83 I🖕❤U always! Let's keep getting #sore together!
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So here’s one of the things that’s I’ve started to implement in this week and that’s using the @headspace app after training. I used to a bit weary about meditation in the past. However just over a few months ago I was struggling with personal issues and some family/friends had recommended me to use the @headspace app. I gave it a shot and it really did help. I’ll talk more about the app and the meditation at another point about how it helped. However this week I’ve specifically used it after my training sessions. The idea is to lower the cortisol levels (stress hormones) down especially after a hard workout (which are normally raised). One thing I can say is that it certainly helps me feel even better after the training and plays a big control with my control and awareness. The app has a free 10 day course which I recommend to try 👌🏻👍🏻
She’s doing it again.... ROUND 3. This is not my house unfortunately. It is @dormyhouse a place of pure luxury, relaxation and very decent red wine in the Cotswolds, where I will be spending a long weekend PHONE FREE!!! The first time I ever left my phone behind was when I came here 2 years ago and it was pure bliss. I did again this summer for a whole week in Turkey. And despite being almost a tech detox pro I am still filled with dread and anxiety about leaving my beloved iPhone at home, but now I can go into it knowing how INCREDIBLE IT IS. As off tomorrow Friday 24th November at 07:00 I will be offline until Sunday 20:00. Maybe you can’t join me in leaving your phone for the whole weekend but try a few hours. Go for your meal out without it. Or don’t take it to your workout. Have a great weekend everyone xxx
SCOTT, I HOPE YOU READ THIS. I just wanted to thank you man, you have been a huge inspiration for me since i started working out(5 days ago..). I learn a lot from your videos and they motivate me everyday. Everyone who reads this, go to his channel, you won't regret.. But before HE GETS STAAAHTED, MAKE SURE TO HIT THAT THUMS UP BUTTON AND DON'T FORGET TO SUBSCRIBE...💪💪💪... Keep being awesome man...(Don't ask me about the cape...please....)
And that marks the end of an incredible week! 🌝A few weeks ago I found myself questioning my path, what I’m going to do with my future and craving growth. This week has been incredible in so many ways. I’ve been up to my neck in things to do but it’s the most amazing rush- to feel that excitement for greater things to come. Doors opening to me that I had never even dreamed of, and usually I would say how excited I am for the weekend, but ending this week, I can’t wait to start the next and get back to WERK😍 #makingshithappen