Amy Lynn Fitness: 5 Ways To Get Through A Weekend Of Junk Food : The Lion's Den University
Class Notes - 04/24/17

04/24/17 - Class Notes

This class we are going to be discussing multiple things from the textbook. Re-read some of the sections you discussed later to make sure you understand all of it. In order to get back to the site once the teacher goes away, simply hit the close button at the top right next to comments and share. If you are the teacher and reading this, cut the kid a break - if your class was more interesting this would have never happened in the first place.

There are several things that can

Amy Lynn Fitness: 5 Ways To Get Through A Weekend Of Junk Food

 Amy Lynn Grover (Join The Fanpage) is back with her weekly column Amy Lynn Fitness! We first featured her in our Fitness Friday Female series, and we continued with her weekly columns. Now Amy Has her own section on the website under Health & Fitness, Amy Lynn Fitness, so you can read up on any articles you’ve missed! Remember you can ask our resident expert whatever you want about fitness, exercise, nutrition and yoga! Leave your questions in the comment section or send them to! Be sure to check outher website and follow Amy on Twitter!
Sticking with a healthy lifestyle and looking our best seems to be all or nothing.  It seems that our health is so up and down, it assimilates the stock market; one minute we feel great and the next we feel like we are back to square one. When you are working out, eating right is a no brainer it goes hand in hand, however when you fall off your plan it’s usually into a powerful ocean of waves sucking and pulling you under. For instance if you grab one of those bite sized chocolate Halloween candy bars and then find yourself eating the whole bag  – you are not alone, it’s not uncommon for people to take one of something and then uncontrollably find themself eating the whole lot (I hear of this all the time). There is a self-control aspect that definitely needs to be tapped in to, however it important to also learn your triggers, which will help you learn how to avoid and prevent this type of thing from happening.

1 – Allow yourself
to have a bite or two of your favorite “junk” every other day.  The harder you are on yourself the worse the backlash can be.   My vice is dark chocolate; so when I feel like it, I allow myself to eat a couple squares, I savor eat bite and enjoy; I don’t wolf back the entire bar.  After I feel like I’ve had enough to satisfy my craving.  Other days I feel like having something heartier for dinner, which is okay – we can’t always eat salads all the time.  By allowing yourself to eat certain things once in a while, while keeping portion sizes small, it’s generally easy to keep it together.

2 – Binge eating is the worst kind of eating, in order to make sure it doesn’t happen, learn your triggers and thus learn how to prevent it.  Sometimes in life we “go in”, this stuff just happens and it isn’t always avoidable.  If you happen to drink too much and dive right into the box of cup cakes which I’ve done (see picture below from 4th of July), it’s not the best but it’s fine as long as you don’t do it every day and you mend the bad doing (I got up and ran 6 miles the next day).  Realize what makes you dive in, too much work on your plate, social issues, stress, depression, booze, peer pressure, kids or boyfriend or husband eating badly etc. Be conscious of how you feel before, during and after the binge and realize what the culprit is so next time you can substitute the binge by avoidance, hitting the yoga mat to de-stress, or taking a kickboxing class to pound it out.

3 – Seriously don’t beat yourself up!  If you beg others to take you for ice cream, don’t cry to everyone around you about eating the triple scoop with all the toppings after you finished, if you put it in your mouth, you own it so enjoy it.  However it’s very important to learn how to handle the aftermath of what just happened and be able to move forward with a positive mind; we all know we can’t erase the past.  So take a personal moment and just accept it.  If you missed the gym all week, start today no need to put more stress on that.  Your clean slate starts now, don’t put it off till Monday or next week when you get back, make a plan of action and start now… Go!

4 – Forgiving yourself (the aftermath of binge eating): We are all guilty of beating ourselves up when it comes to food and lack of exercise.  Eating is enjoyable, especially when it’s something so yummy enjoyed with family or friends. That said be nice to yourself, enjoy life.  Over indulgence happens, just try not to make a habit out of it, because you’ll wind up doing it at every dinner party you go to.

5 – Learn Control.  It’s very hard for the average person to say no to booze or dessert, especially when the rest of the group is having it.  The trick is to eat enough “satisfying” foods prior so that you can control your cravings so that when the “bad” foods are passed under your nose your can literally turn up your nose to them.  There was a short period of time I turned veggie and was at a cocktail party that was handing out very yummy looking orderves most all of them had meat in them (average sausage roll or pastry puff is approximately100 calories/pop). I was able to avoid eating these high fat/calorie snacks due to my intolerance for meat (thank goodness)! Knowing how terrible they are, I graciously say no even now that I’m back to eating meat again.  However you control your itch for something, work it in and say you have to drive and so can’t drink tonight or you are still stuffed from lunch.  Whatever you do, stick to it and learn how to control yourself and maneuver through people forcing food and drinks on you.

We are all bound to have ups and downs on the road to health and wellness, so it’s critical that we learn how to handle small set backs, we are human after all.  Minimize all the negative self-scrutiny, because long-term it causes very destructive effects. One setback is one setback — it’s not the end of the world, nor is it the end of your journey.

Stay tuned for next week’s road map for the Holidays Part I:

The un-avoidable Holidays are fast approaching.  It seems that each year gets crazier than the last with so many events and gatherings we are constantly exposed to alcohol and poor diet choices.  The stress and busyness of the season can be especially tough for the even the avid fitness guru to stick to any sort of routine due to all the extras that are expected of us.  With all the dinner parties and events, last minute shopping, traveling, who has time to eat healthy or workout?  It’s no wonder we cave to booze and then poor food choices, who could blame you?  It’s a no brainer waistlines take a beating each year.

Let me show you how to get through it this year, I’ll help you with minimizing the stress and adding the fun without packing on the pounds. Forget New Years resolutions that don’t work, start with me now… Stay tuned

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