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This Is How You Avoid Overeating

Mary wakes up early, gets the kids ready for school, makes their lunch, and takes them to school. She comes home and gets ready for work. When she notices it is time to go to work; she opens to the garage door, starts her car and goes to work. Mary works until she realizes that she is hungry, since she has not eaten and it is now 12:30 she is very hungry and goes to the closest restaurant, orders for fast food and eats until she is full and a little extra.

Mary finishes working, stops to pick up the kids, goes home, picks up the house, watches her favorite TV show and after an hour she starts to make dinner. As she is making dinner, she starts eating chips, crackers and cheese, and a couple of sweets. Mary finishes dinner and notices that the clock says 6:30pm. By the time she would sit down to eat it would 7pm, but she is not hungry anymore for all the junk she ate.

It has been more than 6 hours since she ate, or at least that is what she wants to think. Mary feels guilty for the snacks she ate earlier and thinks that she has no self-control. However, around 9pm she is hungry again and she snacks on junk food because she thinks that that is better than seating and eating an entire meal that late.

Jessie like many other women is giving to her family. She is usually thinking about her family and trying to make everyone happy. However, she also doesn’t know how to communicate her needs and feelings. When she feels stressed she does not talk to her husband because the husband does not have the skills to listen. She thinks that her kids are too young to understand her. Jessie has two sisters that live close to her house, but they usually come to her for advice when they have problems. Therefore, she feels that she needs to be the strong person to support everyone.

She does not feel comfortable talking to her husband, kids or sisters. Instead of looking for help, she decides to eat and drink and she does this quite often. When she is eating and drinking, she forgets about her needs and feels relaxed, at least for the moment until she goes to sleep and repeats the same routine the next day.

These two stories are more typical than we think. Do you feel like you relate to Mary or Jessie? The problem is not the problem itself. The problem many times is that we don’t recognize that there is a problem that is creating the problem. The diet is not what is wrong or the overeating.

The problem for Mary is her lifestyle and the lack of understanding that her lifestyle will not help her in the future with her weight and overall health. For Jessie, the problem is that she does not communicate and refuses to put her needs before anyone else. If she continues hiding her needs, one day she will notice that her coping mechanism is not helping her anymore.

The solution for Mary is very simple, prioritize her health and open time to eat on a schedule to avoid overeating and stop believing that she is too busy. She will never stop being busy. She has been busy ever since she can remember and she will find out that her partner is not going to change. All she needs to do is open time for her health.

Jessie needs to stop assuming that other people don’t listen to her and she needs to speak up regarding her needs. When she feels that she can’t handle it anymore because she is tired of cleaning the house, maybe she can sit talk to the kids and request that they learn to help organize the house. When she feels lonely she can communicate that to her husband. When she made a mistake and she does not how to handle it, maybe her sister has made a similar mistake before and she can give her a good advice. The solution, she needs to communicate when her gut tells her to do so.

No self control, no diet, no program, no nutritionist, no personal trainer is needed. The solutions are in their hands.


Three Important Factors To Take Into Consideration For Weight Loss

A lot of hours in my day are dedicated to understanding my clients and to continuing to discover ways to deliver results for them. I spend my weekends creating new tools and gathering information to help them change their body and get results.

This is because I see many of my clients struggle with the same issues. Talking about these issues reminds them of something they already know but have forgotten. Lately I have been seeing a pattern of things that many have forgotten about: Everything is a process, and they must revisit their goals.

Not too long ago I was talking to a member on whom we did a before-and-after assessment last year. She saw great results, but now she is getting stuck and has even gained some weight. She said that she is not losing weight and she is thinking of using a fast method where she puts BB-gun pellets in her ears to lose weight. While this is different from pills, pomades, diets, fat removal massages, wraps and others, it’s still a belief.

She forgot about what she had been applying in the past. Weight loss is not an event; it is a process. Weight loss requires time, patience and persistence. If you think about your daily tasks, you know that everything requires a process. Getting ready to work is a process. It may take you 10 minutes to an hour. Washing your car, doing an oil change, cooking, applying math, writing, teaching … everything is a process.

How long you have being carrying the extra weight, how ingrained your bad habits are and what you are doing to change will determine how much time you need to lose weight. If you have been carrying that extra weight for more than ten years, you shouldn’t expect to lose it within ten days. Also, walking won’t deliver better results than running even though it is helping you to lose weight. Taking into consideration that you do have bad habits to change and you are willing to change them will help you to get to your goal faster.

Don’t you worry, you are not alone here. I also work on myself every day finding these bad habits. This is what makes me unique, and it makes me better every day. I find my bad habits and I attack them. It is about improvement. Relapsing to your bad habits it is not the best feeling. Many people give up because of relapses. As a matter of fact, I just relapsed to one of my bad habits, and it hurts a lot because I know better. It is very painful. I make sure it hurts. I am hard with myself, but I do not dwell on it. I bring it up and continue with my goals making sure that I can overcome my bad habits. This is where persistence makes a difference. Relapsing is part of being human, but you don’t have to give up just because it is painful and you think you are not worthy. Rather, you need to understand that you need to go back to your dream and goals. Give yourself time, be patient and persist with the process.

Many of our members signed up for our program because they want to feel self-confidence. While weight loss can help, it is not everything. There are guys who have nice bodies but opt to do steroids because they lack confidence. You can find women who have very nice bodies yet become anorexic because they lack confidence. Losing weight and having a nice body helps, but it only adds to the equation.

What is more important is your promise, the contract you make with yourself and others. Each time you choose to lose weight and set a clear weight goal — such as losing 60 pounds in a year — you have set a contract with yourself, and you have become more committed when you set a contract with another. When you fail to honor your contract, your self-confidence lowers. Each time you do it again, you don’t trust yourself anymore because you know you give up, and it comes to the point that you stop trying because you are lying to yourself and others. This lowers your self-esteem.

Avoid this by revisiting your goals. When you revisit your goals, you remember the reason why you signed a contract with yourself in the first place, why you are waking up early to exercise or to run, why you are preparing your breakfast, why you stopped eating fast foods, why your diet is high in veggies, and why you are making an effort when life is getting difficult, when you have a fight with your significant other, when you lose your job, when your child is sick, when you’re suffering financially, when you are sick, when your shoulder hurts or when you are afraid. Revisiting your goals will wake up those feelings you had in the first place when you were ready to change and will give you the energy to go back and continue doing what you started a couple of months ago.

I used to go out and drink with many of my friends. I used to pay for their drinks and dinner and then drive to the city to go shopping and party. They were there for me when it was about having fun. I changed my life to become a better person than who I used to be; I raised my standards, and all of those people disappeared from my life. No one called me later to see how I was doing.

I am not saying this because I feel left alone. As a matter of fact, I am so happy they disappeared from my life. I could not have achieved what I have achieved if I were still around them. That does not mean they are bad people. We just need different habits for different goals. If I continued drinking, partying, wasting time, and talking about trivial things, I would not have the knowledge to help other people. For me to help others, I needed to change and learn. Not one of those friends were ready for that. I needed to move on.

What do your friends do to help you reach your goals? Are they taking you drinking? Are they asking you to eat the wrong foods? Are they inviting you to watch a marathon TV series? Do they really care about you and your goals? Why then aren’t they asking you to go for a hike instead of stay and watch TV? Why aren’t they asking you to nourish your body with the right foods and not intoxicate your body to reach your goal? Why aren’t they helping you cook or encouraging you to cook and keeping you company in the process to reach your goal? The friends who really care about you care about your goals and you progressing to become a better person.

Get on track by remembering that everything is a process and it requires time, patience and persistence. Revisit your goals to wake up old feelings that drive you to go back and do the right things and find out who is around you helping you become a better person.


Four Important Keys For Weight Loss

Seven years of hard work have paid off for me. Since I decided to change my life, I have being working towards my goals and I have achieved many of them. When I look back, I can conclude that my life has changed because of all the changes I have made, not because of luck.

I think about many of the Custom Body Fitness members who started years ago. Many of them have lost a significant amount of weight and transformed their bodies. Others have lost weight, left Custom Body Fitness only to later return because they lost motivation and gained weight back.

Those who lose weight and continue getting in shape are those who are the most disciplined. No matter what happens in their lives, they continue eating healthy and exercise regularly. Many times they come and tell me their stories and struggles with their family, business or job, health, finances, losses and emotions. It amazes me that they continue taking care of themselves.

I can tell you that in these seven years I have learned a lot from my experiences. I had struggles like many of my clients do, unsuccessful knee surgery, my brother’s car accidents, my dog’s life threaten surgeries, car issues, identity theft, unsuccessful heart breaking relationships and lack of help at CBF. However, just like many of our members, I did not stop taking care of all areas of my life; spiritual, family, health, professional and financial.

What I know is that life happens to everyone and whatever happens is not here to stay. It will pass and the two options we have is to stop and be devastated or continue with our goals and take care of the situation as we move forward. Many of our members know this as well.

It reminds me of the analogy in the bible about the dream of the pharaoh that Joseph interpreted. There are seven fat cows and seven skinny cows. The skinny cows come and eat the fat caws. According to Joseph, there will be 7 years of abundance and 7 of scarcity. Therefore, when we are in abundance, we must take care of our areas and have reserves for the 7 years of scarcity.

Like I said, these past 7 years have been a blessing for me with a couple of inconveniences mentioned above. Nevertheless, 2017 has been the most difficult one. I have been spiritually/emotionally, family, financial and professionally hit. I think right now I am in my best shape ever, but the rest of my areas are suffering significantly even though I continue doing my best.

This does not mean that I am giving up on my dreams; it means that tough times have come and I need to endure to my dream, my hearts desires and continue taking care no matter how difficult it gets. It means that I should have been prepared for this time like Joseph did by reserving.

I once heard that life is a series of problems coming and the only break we have is a crisis. So it goes like this, problems, problems, problems and more problems, crisis; problems, problems, problems and more problems, crisis.

And I also heard that we should not ask for fewer problems, we should ask for more wisdom and skills.

In other words, weight loss or any other goal you have will never happen unless you know how to deal with all these inconveniences as you continue moving forward. They have always existed and will always exist.


Develop Your Persistence By Following These Steps

Many people want results the so-called easy way. They buy pills or “exercise belts,” follow promising fad diets, get into hormone programs or other outfits that promise the moon with no effort from the person. While many of these ways to lose weight come with negative side effects, they may help you lose weight but in unhealthy ways: You lose muscle mass, carbohydrates, and water, while leaving your body with same fat and actually slowing down your metabolism.

The effective approach to weight loss is not a magic pill or fad diet plan but a change in lifestyle. And guess what? A lifestyle change takes commitment and persistence. Persistence is a virtue that can be developed, just like patience. You may have other virtues, but if you don’t have persistence, you won’t succeed in much, let alone a weight loss program. Thomas Edison was asked once how it feels to fail 1,000 times. And Edison replied, “I didn’t fail 10,000 times. The light bulb was an invention with 10,000 steps.” Edison lived persistence. If he had given up at the first, second, third, or fourth attempt, he never would have invented the light bulb. So for you: You’ll get results in your weight loss program only if you are committed, give what it takes and, more important, are persistence.

Develop your persistence virtue by making sure you want it, not others.

Avoid procrastination–Leaving everything for later is a weakness.

Look for real knowledge. Put your common sense to work.

Make definite and organized plans.

Face your mistakes. Blaming others for your mistakes or your situation is a sign of not facing your own shortcomings.

Don’t give in to your body’s desires that may sabotage your weight loss program. Instead, trust and follow your spirit to your goals.

Considering giving up to your weight loss program will probably make you fail and not persist.

Instead of only wanting, act.

THIS IS VERY INPORTANT: avoid looking for shortcuts instead of doing what it takes for you to get the body and health you want. Face the difficulties; they are part of your success.

Your possibilities to success are higher if you are persistence.


You Need To Persist To Achieve Your Weight Loss Goal

Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts.

                                                                                                                        –Calvin Coolidge

I remember being curious in my childhood. I remember asking anything that was not clear in my head. My mom was embarrassed of me because of all my questions, and she would command me to be quiet. But curiosity led me to learn.

Another quality I had was persistence. My friends called me stubborn. Sometimes they would get mad and let me do what I wanted, so I would stop pestering them. I remember the time when I learned how to drive a manual transmission. My friend let me drive his car because I wouldn’t stop asking him to teach me.

Persistence was one of Mother Teresa’s virtues. Nobody supported her in her quest in the beginning. Nobody believed in her, and she was denied many things. But because she refused to give up, she eventually was granted permission to practice as a nun outside of the church, and she was able to help dying people in a country not friendly to Christians. She was called stubborn many times, but it was because of her persistence that she finally achieved so much.

Persistence helped me to have a better appearance. I got interested in a better appearance when I paid attention to my friend’s body as we were working as arborists picking up tree trunks. He was a bodybuilder. His body looked different than everyone else’s. So I asked him what he did to be in shape. Back then, I was naïve. I did not know anything about fitness. He replied that he lifted weights, disregarding my suggestion that our physical job might have been what developed his body.

We agreed to meet that evening in the gym so he could teach me his secrets. As he promised, he was there waiting for me. So we trained. The next day we were supposed to meet again, but this time he did not show up. Maybe he thought that I would be like the many others who get excited for the first month but then quit. I did meet him again at the gym and worked out with him and his partner. After a while, I learned enough to continue. I told him that my goal was to look like him in three months. He laughed. So I decided to do it, but he was right: My body changed, but not enough to compare myself with him. But guess what? I continued the habits — I’m persistent — and I finally got what I wanted.

Persistence is the key to your success, to the body that you want. However, I have noticed two more virtues that are integral to success. One is discipline and the other is the opposite of what Albert Einstein called insanity — doing the same thing over and over expecting the same results. Just make sure these habits lead to your goal.

The Japanese says that discipline is superior to intelligence. Information and knowledge are nothing if one doesn’t have the discipline to practice it. The discipline of eating and exercise is what led me to my results and led many other people to their results.

Albert Einstein said that insanity is doing the same thing over and over again and expecting different results. It holds true for people who are practicing negative habits yet want a healthy appearance and weight. Usually these people complain about not losing fat and want an easy way out, but they are not paying attention to what they are doing over and over again to increase their fat levels. However, if you apply this law in reverse — repetition of good habits — you will continue to get positive results. And you want to get the same results all the time. Here is an example: If you started lifting weights and eating your breakfast and lost 5 pounds of fat toning your arms, legs and stomach, what should you continue doing to lose 5 more pounds of fat and continue toning your body? Hopefully if you have a desire to get your dream body, you continue practicing the habits that will lead you there, namely lifting weights and eating your breakfast. It is true that practicing the same habits over and over again will lead to the same results.

Persistence, discipline and repetition are three simple habits that will help you get to your goals. There is no way around it. Persistence means that no matter what obstacles are in front of you, you will persevere. Discipline is the price that you need to pay every day by repeating good habits. And repetition is the capital that you are investing every day to make your capital grow, in this case your health.

I have practiced these three habits, and they have helped me get what I want. I teach CBF’s members how to practice them, and they get results. Put them into practice, and sooner or later you will get the healthy body weight you always wanted.

 

 


Many Of Your Health Problems Are Not Genetic But A Lifestyle

Many Of Your Health Problems Are Not Genetic But A Lifestyle

 

“Permanent weight loss is a process not an event. It is a lifestyle,” I stated, as my client attentively listened.  “You need to change your life.  Acknowledge you’re your negative habits and change them one by one. Don’t rush into changing everything. That won’t work…  You’ll probably be overwhelmed and fail. Find the most important bad habits and modify them bit by bit.”

“But I have problem,” she protested. “I have diabetes, so it’s really difficult for me to lose weight.”

But I countered with research:  “Let me explain. Many diseases, such as hypertension, diabetes, heart problems, high cholesterol, and many types of cancer, develop due to our lifestyles. Gaining weight is NOT the cause of the disease but instead a secondary factor of the bad habits we may acquire over the years.”  She smiled but didn’t look convinced.  I continued, “Don’t get me wrong, weight loss still important. Once we lose weight, we have healthier articulations, increased self-esteem, more energy and fewer injuries. Nonetheless, weight loss is not the solution to your diabetes problem. The solution to your diabetes problems is your LIFESTYLE. Therefore, don’t concentrate on weight loss, but the changes you are going to make on your life. Just as your lifestyle put you where you are, changes in it will help you become healthy. Weight loss will be a secondary effect of your new healthy lifestyle.” I had her attention now.  I finished with: “You can achieve permanent weight loss if you change your lifestyle to a healthier one and, at the same time, you will beat diabetes too. Once again, your concentration should be focus on the changes you need to make on your life, not in a scale; that it will come alone.”

She smiled a more sincere smile now and said, “Well, it does make sense. Now I understand why my aunt who is coming to Custom Body Fitness has actually overcome diabetes. She is taking care of herself by exercising, eating more healthily, and dealing with stress better. By the way, she told me that you even recommended that she meditate and face her thoughts and she told me that has being working great for her,” my client suddenly frowned, “But what about if diabetes is hereditary?”

Many researches now show nothing is genetically programmed. A person may have a predisposition to a condition or disease, but a predisposition does not mean a predetermination. In other words, you make be susceptible to diabetes and your percentage of developing diabetes may be higher than other individuals. However, for you to actually develop the disease, you need to practice certain unhealthy behaviors for many years. In the case of diabetes, a sedentary lifestyle and eating processed and refined foods and sugars will set you down the wrong path.”

“Got it,” she answered, “so I can defeat my problem and stay healthy even though I have a predisposition. All I have to do is change my lifestyle. I will kill two birds with one stone, defeat diabetes and weight loss.  When can I begin?”

“The soon the better,” I smiled and signed her up for the next session.


Be Ready For Those Unexpected Moments

Be Ready For Those Unexpected Moments

Seven years of hard work have paid off for me. Since I decided to change my life, I have being working towards my goals and I have achieved many of them.  When I look back, I can conclude that my life has changed because of all the changes I have made, not because of luck.

I think about many of the Custom Body Fitness members who started years ago. Many of them have lost a significant amount of weight and transformed their bodies. Others have lost weight, left Custom Body Fitness only to later return because they lost motivation and gained weight back.

Those who lose weight and continue getting in shape are those who are the most disciplined. No matter what happens in their lives, they continue eating healthy and exercise regularly. Many times they come and tell me their stories and struggles with their family, business or job, health, finances, losses and emotions. It amazes me that they continue taking care of themselves.

I can tell you that in these seven years I have learned a lot from my experiences. I had struggles like many of my clients do, unsuccessful knee surgery, my brother’s car accidents, my dog’s life threaten surgeries, car issues, identity theft, unsuccessful heart breaking relationships and lack of help at CBF. However, just like many of our members, I did not stop taking care of all areas of my life; spiritual, family, health, professional and financial.

What I know is that life happens to everyone and whatever happens is not here to stay. It will pass and the two options we have is to stop and be devastated or continue with our goals and take care of the situation as we move forward. Many of our members know this as well.

It reminds me of the analogy in the bible about the dream of the pharaoh that Joseph interpreted.  There are seven fat cows and seven skinny cows. The skinny cows come and eat the fat caws. According to Joseph, there will be 7 years of abundance and 7 of scarcity.  Therefore, when we are in abundance, we must take care of our areas and have reserves for the 7 years of scarcity.

Like I said, these past 7 years have been a blessing for me with a couple of inconveniences mentioned above. Nevertheless, 2017 has been the most difficult one. I have been spiritually/emotionally, family, financial and professionally hit. I think right now I am in my best shape ever, but the rest of my areas are suffering significantly even though I continue doing my best.

This does not mean that I am giving up on my dreams; it means that tough times have come and I need to endure to my dream, my hearts desires and continue taking care no matter how difficult it gets. It means that I should have been prepared for this time like Joseph did by reserving.

I once heard that life is a series of problems coming and the only break we have is a crisis. So it goes like this, problems, problems, problems and more problems, crisis; problems, problems, problems and more problems, crisis.

And I also heard that we should not ask for fewer problems, we should ask for more wisdom and skills.

In other words, weight loss or any other goal you have will never happen unless you know how to deal with all these inconveniences as you continue moving forward. They have always existed and will always exist.

 


Clean Your Environment For Optimum Weight Loss

Want to get fit and healthy? Start taking into consideration cleaning your environment. What you put into your brain and what you put in your mouth is what makes you.

The environment around us is important to our habits and ability either to lose weight or merely stay at a healthy body weight. We all are affected about our surroundings. People may or may not notice how their environment affects them, but its influences are still there, including peers. Healthy, positive peers can influence us to eat right and exercise. If we are surrender to peers to whom everything seems impossible, we may end up feeling the same defeated way. But if our peers are into interesting and self-validating behaviors, they will reinforce our positive and successful habits.

Another aspect of our immediate environment is television. Television is full of negative and chaotic information. Be judicial and don’t feed your mind trash.   We tend to believe what we see, in this case, the negative, untrue, or just sensational but ultimately shallow information. Replacing mindless television for an improving habit such as reading will contribute to the success of our mental growth and physical fitness. Our brain and body will respond to what we feed it: Why feed it trash? Our negative habits and emotions will be replaced gradually by more positive ones as we learn new habits and take on new interests.

What we eat is important to our health. The wrong sorts of food contributes to many diseases and illnesses. Since troublesome foods and process foods do exist, it is in our hands to choose the right foods. It can be difficult to cut out all junk food, since the clever manufacturers add ingredients that in fact enhance taste, but we should try to keep healthy snacks and meals on hand, toward off cravings for junk. Unhealthy foods should not be at the reach of our hands at home.

Here are a couple solutions that can be applied to clean our environment:

To clean your negative thoughts and behaviors and replace them with positive ones, you’ll need wean yourself way from peers who think, act, or talk negatively. I choose to surround myself with peers that are like me, who strive for more, are ambitious, help others, and believe that they can do anything they want. I’ll admit, it was difficult to leave old friends who were not progressing, who wanted to stagnant in negative energy, but I might still be like them if as not for my decision to find sources of positive input. So if you want to get a healthy and fit body, stop hanging out with couch potato people. Don’t get me wrong–there is nothing wrong with them. They just don’t have to be an integral part of your new life. Someday let’s hope that they’ll start doing something positive for themselves.

Replace television for reading, as an example, is important as well. Besides nourishing your brain with books, you’ll save time and money. Unconsciously, the media affect in our food decisions. If we stay away from thousands of fast food and process food commercial, it will contribute positively in our health decisions. And if you choice a weight loss book by a serious author, you may even beneficiate from it!

To design out junk food in your life, all you need to do is NOT TO BUY it. Don’t even come out with the excuse that such food is for your family (kids, husband, sister) because in the end you may be the one to eat it. Don’t go to the grocery store when you hungry. In that state, one can be weak and tempted to buy junk food. If you don’t have it at home, you won’t eat it. Buy foods that are healthy, so when you go the refrigerator, you find something healthy to eat.

It takes an effort to revise our personal environments—whether we’re talking about learning to live without unhealthy, negative “friends,” mindless TV shows, or potato chips, but it is worthwhile in the long run. The new lease on life will be exciting, and you’ll start seeing positive results on your body and other areas in your life as well.


Is Pain A Sign Of A Chronic Injury?

As humans we have an unconscious mechanism that makes us run from pain. This affects a lot of our decisions. For example, a child who touches fire gets burned and learns not to touch it again. But the fear of pain can also make people stop achieving their dreams or refuse to take a risk for a better life.

It is typical that as a child we learn that to avoid getting burned we should not touch fire. However, as we grow we can make more informed decisions. For example, if our loved ones are in danger and we can save them only by crossing a layer of fire, we will get burned to do it. We are willing to go through the pain of being burned to avoid the pain of losing our loved ones.

It is very important to understand pain and discomfort if we want to have a better life — we must accept some pain to avoid a bigger pain.

For instance, the other day a woman came to me because she needed help. She said that she had been trying to lose weight as long as she can remember. I always listen attentively to my clients to understand their stories. She told me about what she thought were injuries.

I noticed that she had some beliefs about chronic injuries and regular activity (mild) injuries. A chronic injury is a serious problem like a joint dislocation while a regular activity injury is minor problem like a muscle spasm. A dislocation might require surgery and could affect a person for life. A muscle spasm is only a problem until the muscle releases, though that could be as long as two months.

She told me about her ankle injury, her back injury, her shoulder injury and her knee pain. She was telling me that each time she starts an activity such as dancing or biking she gets injured, and she backs off from physical activities within two weeks.

After she told me about all her injuries, she started to tell me about the discomforts from not exercising, such as knee pain when she climbs steps, difficulty getting up from a chair and other daily tasks.

She told me the story of her dad. Her dad is over 90, and he is completely independent. He exercises and stretches every day. He is in a nursing home. While he can perform physical tasks independently, his peers are using canes, chairs or walkers, even though some of them are younger than him.

She can see the suffering of these older adults, and she does not want to go through the same life, yet she feels that she is reaching that point in her 60s.

As I listened to her story I concluded that she was afraid of pain, and any pain she had she perceived to be an injury. I told her what I thought, and she started to make conclusions about what her dad and her sister (a fitness instructor) told her, which was the same message.

While it is smart to pay attention to pains that can lead to chronic injuries, it is also true that many pains are normal or may lead to only a mild injury.

For example, I had a client who had a lot of knee pain, and he went to see his doctor, who determined that he had some cartilage loose from an old car accident. On the other hand, I had another client who had a lot of knee pain, and she went to see therapists, doctors, chiropractors and orthopedists and never found anything wrong. Then we discovered that the only reason she had pain was because she had tight knees. As soon as she started stretching, the pain was gone.

I have been exercising for 17 years now. I have had many ailments — back injuries where I could barely walk or stand up out of a chair, knee pain, shoulder pain, elbow pain — and I always recuperate with no chronic issues. The only chronic problem I had was when I dislocated my knee by playing with my friends in Mexico, and after that I never had a chronic injury in the gym.

In other words, there are pains that we need to pay attention to that tell us there is something wrong with our body. However, there many other pains (not soreness) that we need to go through to continue improving our quality of life, which is something active people understand.

Running away from all pain may not be the smartest option we have. There are pains that are telling us that there is something wrong, and there are pains that are stopping us from becoming better.


Follow These Tips To Avoid Overeating

Overeating is a behavior that many people can’t control. Many people overeat for many reasons. Some eat emotionally. When they are depressed, as an example, they overeating as an easy way out of it. Others overeat because they wait until they are extremely hungry to eat. For instance, they skip many meals during the day and when they sit down to eat, they find themselves unable to control their appetite. Many others are trigger for environmental events. For some people, to illustrate, some smells or some areas at home or some restaurants make them overeat.

Many people think that overeaters lack willpower. It is true that overeating is a choice, but this choice come with some desires that sometimes people are not aware of. Therefore, before start changing this compulsive behavior, people need to acknowledge to themselves that they are overeaters. Once this trait has been admitted, people may then be able to think about taking some small steps to control their overeating. Remember that eating five times a day will help many people to eat less at each meal. Also, the body takes around 20 minutes to send a message to the brain to turn off one’s appetite. Therefore, eating slowly is a helpful habit as well.

Here is what you can do to avoid overeating:

  • After food your food is placed in front of you, wait five minutes before you eat it.
  • Place small bites of food on your fork.
  • Complete swallow food before another bite goes to your mouth.
  • Put your utensils down between bites.
  • Pay attention to the flavors and enjoy them. Think that is your last bite.
  • Make your meals last longer.
  • Serve yourself small portions and if you still hungry, serve yourself more.
  • Leave the table after you finished eating.
  • Eat only on the table.

Use these recommendations to eat healthy portions. Overeating is under your control. However, mere willpower does not work. You need consciousness, support and a set of step to follow to defeat overeating. And don’t forget Custom Body Fitness is here to help you achieve your fitness and weight loss goals.