fitnessblog


12/13/2016 05:30 AM
Fat Burning Strength & Sculpt Workout: Body By Becky

12/12/2016 05:30 AM
Yoga for Strength & Balance: BeFiT Trainer Open House- Laurel Erilane

12/11/2016 05:30 AM
Burn Fat & Lower Blood Sugar | Turmeric: Health Hacks- Thomas DeLauer

12/06/2016 05:30 AM
CARiFiT: Post Natal Foundations Workout

12/06/2016 05:30 AM
CARiFiT: Post Natal Fitness Series Introduction

12/05/2016 05:30 AM
Barre Dancer's Physique Workout: BeFiT GO- 10 Min

12/04/2016 05:30 AM
Top 3 Best | Worst Fish to Eat: Health Hacks- Thomas DeLauer

11/29/2016 05:30 AM
Post Pregnancy Warm-Up Metabolism Booster: Healthy, Fit, Happy Mom

11/28/2016 05:30 AM
Fat-Burning Cardio Test HIIT Workout: BeFiT GO- 10 Mins

11/27/2016 05:30 AM
Coconut Oil | The Benefits of Lauric Acid: Health Hacks- Thomas DeLauer

12/18/2016 03:14 AM
How To Stop Overeating

overindulgence-office-donuts-350x375Listen, we’ve all been there.

One glass of wine that turns into a bottle…

A bite of a donut that turned into a half dozen…

Tacos at 2 a.m.? Sure, why not. Sounds like a stellar idea.

Bloody Marys the next morning just to imbibe a little hair of the dog? OBVIOUSLY.

Overindulgence always seems like a good idea at the time, but it inevitably comes with a side of guilt and remorse—not to mention the accompanying physical discomforts.

With the holiday season in full swing, it’s likely that you’ve been feeling the unnecessary but very real stress that often comes with nutrition. Maybe you’ve overindulged and you’re feeling guilty. Maybe you’ve been doing the opposite by restricting your diet, and you’re feeling your willpower start to wane.

overindulgence-people-cheers-celebrating-450x302In the past, I would treat social gatherings as an excuse to have an all out binge sesh, waking up the next day bloated, ashamed, and with a killer food hangover. I’d then spend the next few days restricting my diet and punishing myself with exercise just to get the bloating down.

I feel you.

And I also know how frustrating it can be to feel like you aren’t in control of your cravings or how much you indulge.

I know what it feels like to finally get on track with your nutrition, and then feel like a failure when it all goes to pieces in the blink of an eye. I work with clients regularly who are looking for moderation and balance—who want to put an end to the yo-yo cycle of binge, berate, restrict, repeat.

But we still want to have our favorite things, don’t we?

We want to sip and taste and never feel deprived, because let’s be honest—deprivation is the pits.

It almost always leads to backsliding and rebounding, because willpower is finite, and we can only restrict ourselves for so long.

We want to indulge without the unfortunate guilt that often comes along with it, because if food is meant to be pleasurable, why should we feel so badly about it?

I want you to eat whatever you want and never again feel shameful. Shame over food (or really anything for that matter) is a wholly unproductive emotion, and truthfully, there is a better way.

We can learn how to eat for our palate and our physique, living a life of nutritional freedom, and never again uttering the phrase “I can’t eat that.” We can put an end to dieting, forever, by realizing that it isn’t a trendy diet or brand new nutrition plan that’s going to completely transform us—it’s our mindset.

Mindset can seem like a nebulous or intangible term but it’s pretty simple, actually: Your mindset is your perspective, the way you view your environment, and how you choose to perceive your world.

It’s your mindset that guides how you think about food and fitness, and your mindset that ultimately determines lasting success. To help cultivate a positive mindset, especially as it pertains to food and indulgence, I have a handful of very effective strategies that I’ve used to develop sustainable habits for a fit, healthy life.

Today I want to share two of the most powerful ones with you. These two simple strategies, when practiced regularly, will help you put a stop to over indulging and food anxiety once and for all.

1. Eat foods that make you feel good during and after—this includes indulgences.

Healthy food that nourishes your body can (and should) be palatable, and food that doesn’t nourish your body can still be neutral—meaning that it won’t negatively affect your gut, joints, skin, and so on.

You want to be able to eat and never feel guilt or shame associated with your choices. In order to accomplish this, I suggest asking yourself a series of questions before consuming (or imbibing):

  • Does this food support my intentions for my body? (If so, go for it!)
  • If not, will I feel guilty about it later? (If not, go for it!)
  • Will this food that doesn’t support my intentions add to my experience in some significant way? (If not, don’t eat it!)

You get the idea. The point is to check in with yourself and hit the pause button before you get yourself into a binge eating spiral. Using this strategy will allow you to indulge intelligently and make mindful decisions—as opposed to mindlessly consuming whatever is in front of you.

overindulgence-woman-tasting-food-450x3382. Use the first bite rule. 

That first sip of Sauvignon Blanc on a sunny, Summer patio that makes you go aaahhh.

That first bite of a warm brownie sundae that makes you go mmmmm.

It’s such a pleasurable experience. It’s food and it’s love and it’s heaven. Food is meant to be enjoyed, but shouldn’t we enjoy every bite as much as the first? In order to do this, you have to stop and check in with yourself after every bite (or sip, in my case!).

Is it still amazing?

Am I still really tasting this, or just eating it because it’s there?

This requires mindfulness, which is the ultimate goal when it comes to nutritional freedom.

By stopping to make sure you’re still enjoying the experience, you’ll ensure that you never eat more than you truly want, and you’ll slowly start to realize that you don’t have to clean your plate, drink the entire bottle, or scarf down the whole slice of pie.

It’s the most natural and effective way that I’ve found to avoid overeating and post-consumption remorse.

Here’s to enjoying the holidays and saying an enthusiastic goodbye to guilty pleasures!

If you’re struggling to heal your relationship with food and you body and want to get to a place where you’re not beating yourself and finally feeling comfortable in your skin, we can help.

In our Strongest You Coaching program, we help women just like you reach their health, physique, and mindset goals. Strongest You Coaching is about more than just training and nutrition. It’s about changing your self-talk and inner dialogue, learning to let fitness enhance your life instead of rule your life, and finally healing your relationship with food and your body, all with the help of your Girls Gone Strong Coach, and your fellow Strongest You Coaching group.

Strongest You Coaching is a 9-month online group coaching program that gives you tools to succeed and puts the power to make lasting changes in your hands. We teach you how to finally eat and exercise in a way that you love so you can sustain it forever.

We only open up this program 2-3 times a year and it always sells out fast. If you’re interested, put your name on the pre-registration list now!

Pre-Register Here!

The post How To Stop Overeating appeared first on Girls Gone Strong.


12/17/2016 07:37 PM
Today's connected home security is about both safety and peace of mind - ReadWrite
Connectivity to your home and your system should also be available when you're not at home. Whether using a smart phone or a web browser, customers should not only be able to arm and disarm their home security systems anytime, anywhere, but also see ...

and more »

12/17/2016 10:59 AM
The Quick Start Guide for Beginning Weightlifting
Keep it simple. Work on foundation skills. Get lifting now.

My background is as a founder of a CrossFit gym so, obviously I look at weightlifting with a slightly different perspective than someone preparing to compete in an Olympic weightlifting competition. These videos are based on my teachings and experiences as a CrossFt coach training beginners to weightlifters  in short limited time. Having said that, I would like to say that I am also a founder of Takano Weightlifting with Coach Bob Takano so, I understand that there’s lot of instruction that is needed beyond what is on offer here.

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12/17/2016 10:59 AM
Understanding Gut Microbiomes
Your gut is arguably one of the most important parts of your body.

It's amazing how much activity takes place in your gut. It is in your digestive system that the largest war on bacteria is waged, and a lot of your immune activity is reliant upon the bacteria living in your gut. Your intestines also play a role in the absorption of the nutrients that feed every tissue, organ, and internal system in your body. No surprise that your gut is one of the most important parts of your body.

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12/17/2016 09:41 AM
Costa Rica Adventure Challenge: Climbing, Rappelling and SUPing

If you’re jumping in here, part 1 talks about this retreat and the hikes, along with links to more photos! This running retreat was about so much more than one foot in front of the [...]

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The post Costa Rica Adventure Challenge: Climbing, Rappelling and SUPing appeared first on RunToTheFinish.


12/16/2016 02:58 PM
Blink Review: Excellent DIY/MIY Home Security Camera System - Gearbrain (blog)
Gearbrain (blog)
One of the most important investments for a home owner is a home security system. GearBrain has written a lot about what you need to know about home security system and cameras as well as the different types of home security systems and cameras ...


12/16/2016 12:17 PM
Stuff To Read While You’re Pretending To Work: 12/16/16

Okay, which one of you nerds went to go see Rogue One last night? Without giving away any spoilers, on a scale of 1-10 (1 = being forced to give Jabba the Hut a sponge bath and 10 = owning your own X-Wing), how good was it?

Lisa and I are set to see it Christmas Eve and I can’t wait. And since I haven’t see it (yet) there’s no point in dilli-dalli’ing around: lets get to this week’s stuff to read.

Copyright: epokrovsky / 123RF Stock Photo

Stuff to Check Out Before You Read Stuff

Some of you may recall me mentioning a 6-week program I was going to run out of my studio, CORE, this past fall. Long story short: I mentioned it and then asked people to contact me via email if they were interested.

Little did I know that my Contact Me function on my website was being an asshole at the time and it never relayed any of the messages people had sent. I figured no one liked me and that I should just pack up and move to Milwaukee. Because, you know, why not?

Fast forward a few weeks and I suddenly had an epiphany and realized that there must have been a glitch. I went into my dashboard on WordPress and low & behold I had 150 or so unanswered emails that had been sent my way that I never responded to. 10-15 of them were from people asking about the 6-week program. FML

Oh, before I forget, I need to answer a few here:

  1. Yes, Matt Damon, we can hang out.
  2. I’d love to have you sponsor the website Audi. You can send the car over next week.
  3. Infraspinatus.
  4. Preheat oven at 425 degrees.

Okay, thanks for waiting. So, back to this 6-week program.

COREssentials

I’m going to be starting a new 6-week “beginner course” at CORE starting in mid-January of 2017.

The idea is to champion FOUR things:

1. Building Autonomy
2. Building Accountability
3. Building Competency
4. Building Community
5. BONUS: to build you into one sexy motherfucker.

Okay, that’s five things…but hopefully you get the idea. The program is going to target beginner level lifters who may either be lost in their training – just kind of haphazardly piecing together workouts with no rhyme or reason – or who may be intimidated altogether. The goal is to build all of the above in addition to focus and purpose with training.

The Deets

START DATE: Mid-January, 2017. Likely Monday, January 16th.

1. Groups will meet 2x per week at CORE (250 Cypress St, Brookline, MA) in predetermined AM and PM time slots.

2. Sessions will be 60-75 minutes in length and each one will be supervised by strength coach Jarrod Dyke (I’ll being making cameo appearances as well and will be involved with the programming). The course will stress the basics – teaching participants various bodyweight, kettlebell, and (sometimes) barbell based movements designed to set the stage for continued success and growth (you know, that autonomy thing mentioned above).

3. There will also be a nutrition/mindset component as well. Shannon Wheel, a Boston-based Registered Dietitian, will be holding a few sessions throughout the course of 6-weeks covering nutrition as well as helping participants develop behavioral-based habits to compliment the training.

Too, my wife, Dr. Lisa Lewis, a behavioral and exercise psychologist, will be offering a mindset component designed to augment the process. She’ll tackle what goes on in our heads, and how to best curtail the roadblocks and negative self-talk that often hampers progress.

A Dr. that lifts!

4. Weekly “homework/reading” assignments will be part of the process, along with email correspondence from the coaches to help keep participants on task.

5. There will also be a lot of EDM and 90’s hip-hop played (if I’m coaching anyways), and the likelihood of spontaneous dance or rap battles breaking out will be very high.

If you’d like more information for you or someone who may know in Boston who may be a good candidate for this program please use the “Contact” function HERE. <— It works this time.

And now this week’s list:

What the Top Fitness and Rehab Experts Are Doing Differently This Year – Mike Reinold

Was cool to be asked by Mike to contribute to this piece. Lots of very smart coaches detailing how they’re always still learning and trying to get better.

Egos in the Strength and Conditioning Industry: Written by Not a Male – Erica Sutter

Ever wonder what not to do in the industry to make a name for yourself? Erica provides some feedback.

Super Simple Guide to Writing Kick-Ass Training Programs – Chris Merritt & Todd Bumgardner

Been making my way through this product this week and it’s not surprising that I love it. Chris and Todd are two coaches I respect a ton and whom you should be listening to (if you aren’t already). There’s a reason why many coaches turn to THEM to make them better coaches.

Learn what it takes to become more efficient with writing effective training programs. Sale price ends this weekend. Go!

The post Stuff To Read While You’re Pretending To Work: 12/16/16 appeared first on Tony Gentilcore.


12/16/2016 11:41 AM
Public Health Campaign Reduces Sugary Drink Consumption
Excessive sugar intake can cause health problems ranging from diabetes to obesity to higher risk of cancer.

There's no doubt about it: sugary drinks are the worst enemy of fitness. Not even a high-fat diet can approach the damage sugar-rich foods can do to your body. Excessive sugar intake can cause health problems ranging from diabetes to obesity to higher risk of cancer.

read more


12/16/2016 10:29 AM
Public Health Campaign Reduces Sugary Drink Consumption
Excessive sugar intake can cause health problems ranging from diabetes to obesity to higher risk of cancer.

There's no doubt about it: sugary drinks are the worst enemy of fitness. Not even a high-fat diet can approach the damage sugar-rich foods can do to your body. Excessive sugar intake can cause health problems ranging from diabetes to obesity to higher risk of cancer.

read more


12/16/2016 10:29 AM
Stop Cheating On Your Diet Through Strategic Indulgences
Indulging is actually beneficial for your body when you earn it through compliant behavior to your nutrition strategy.

Have you ever watched a NASCAR race? The supercharged cars, driven by the best in the world, zoom around the track at lightning speeds. Of course, the cars can’t go forever—they have to take a break and idle so the pit crew can do their job. Cars can’t run on an empty gas tank, nor can they race on tires without any tread. Stopping momentarily to regroup is crucial to their success.

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