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consistency is key 🔑

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Back on the train to success

So I've worked out two days in a row now. I guess I'm going to start logging them to keep myself accountable and track my successes.

Day 1:

10 minute treadmill .5 miles incline 5 speed 2.5 for 9 minutes; speed 5 for 1 minute

Lat Pulldowns 25 reps @ 75 lbs

20 squats

Seated leg press 50 reps @ 75 lbs

Day 2:

15 minute treadmill .71 miles incline 5 speed 2.5 for 13 minutes; speed 5 for 2 minutes

Chest press 25 reps @ 75 lbs

10 minutes total body enhancement

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Learned a lot from this

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Salad Ideas 

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It’s the end of the week and there’s no doubt you’re tired. Try adding these to your diet to get that extra energy you need!

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Mindful eating habits for B.E.D

I suffer from binge eating disorder. This means I can go weeks sticking to my meal plans and staying on track until inevitably hitting a wall one day and eating everything I can get my hands on. Beyond the feeling of fullness, just eating to eat, and eating until I can’t anymore.  

While one day of binge eating won’t set you too far back in your diet plans, it’s more the mental defeat I feel afterward that is crippling to my fitness progress.

So I discovered some (while I admit weird) tips I use on those days I feel myself spiraling and wanting to eat everything bad for me and just eating everything in general .

I hope maybe you find these awkward eating tips useful on days you feel out of control.

1.       When you plan to eat, set a timer for 20 minutes. Take the entire 20 minutes to eat the meal, focusing on each bite so you don’t wolf it all down in five minutes.

2.       Try eating with your non-dominant hand. This won’t feel as natural, forcing you to slow down and be more conscious about your food.

3.       Eat silently for five minutes, thinking about what it took to produce that meal—everything from the sun’s rays to the farmer’s work, getting it from the grocery store and finally cooking the meal.

4.       Take small bites, and thoroughly chew your food 

5.       Before opening the fridge or cabinet, take a breath and ask yourself, “Am I really hungry?” Do something else first, like reading, drinking water, or going on a short walk, to help determine if you actually are

Binge eating disorder can be debilitating. If you think you are suffering from binge eating disorder please look for help wither it be from a therapist or maybe just a friend you can report to every once and awhile.

You can even message me if you feel an episode creeping up on you. 🖤🖤

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🥑🍠🥦

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“I believe depression is legitimate; but I also believe that if you don’t exercise, eat nutritious food, get sunlight, get enough sleep, consume positive material, surround yourself with support, you aren’t giving yourself a fighting chance.”

— Jim Carrey