Shifty Fitness

Archive for April, 2015

Level 5: No Pasta, No Sweets

I have a pretty good grasp about what’s healthy food and what’s not. I’m a smart person and I have made a few key changes to how I attack my daily nutrition.

Liquid calories have been removed for a while now. I now crave water as much as I used to soda!

For at least 6 days a week, I am no longer eating pasta, bagels, muffins, or other empty calories.

Candy and sweets are a VERY rare occasion. AKA ordering dessert after dinner is a treat every two or three weeks (instead of almost nightly).

Every meal has a quality protein source, and every meal has a vegetable. I’m still eating things like rice, potatoes, and some bread (though I’m cutting back on those things in favor of more protein or vegetables in some cases).

I can rank up to LEVEL 6 when: I have gone 12 out of 14 days without eating bread OR pasta, and 12 out of 14 days with a vegetable in every meal I eat. Read the rest of this entry »

• Make Life Long Changes
• Practice Mindful Eating
• Focus On Real Food
• Sugar Is The Enemy and So Are Liquid Calories
• Don’t Have Cheat Days

When eating, just eat! Be mindful. And avoid trying to multi-task while snacking or even eating full meals. See if you can catch yourself this week in the moment and be intentional about popping out of it!

Next, before you eat any food, give it’s list of ingredients on the label a quick skim. You don’t even have to change any eating behaviors at this point, just be aware of the ingredients that are in some of the common foods you are eating.

As we progress in the coming weeks, we’ll want to compare foods and get to more and more *real* foods. In general, the less ingredients listed in the food, the better.

When you are making an unhealthy food choice, be aware of what you are doing, but don’t punish yourself or call it a “cheat”.  Say “I am making the choice to eat this food item, but the next choice I make will be a healthy one.”

Since I was a little kiddo, I’ve never been skinny.  I didn’t know that the sweet tooth I’ve had all my life is a big factor to this.  I’m not huge, but I can lose some weight and to do so, I’m going to start by cutting out processed sugars as much as I can.  If someone makes me a tasty treat, I’ll probably still partake, but candy in the office, sods, and the like will be avoided.  This also goes for cocktails that I generally enjoy as they usually have sugary mixers involved.

Gotta remove some stuff from the environment that is making me weak and unable to accomplish my goals.  Also, need to ADD things into my life to make it more difficult to access the problematic items.

• Pack the night before to avoid rushing in the morning.
• Go through my weakness snacks and get rid of them.
• Prepare meals the day before to bring to work (saves money and is healthier)
• Get a program that blocks distracting sites during certain times.
• Leave my floss on the bathroom sink to remind myself to do it daily.
• Talk to a new girl every day to build confidence.

The current quest I am on is “Mindset: Break Down Those Goals” where I have to make five goals to break apart my larger goals of losing weight and gaining strength. Read the rest of this entry »

Today starts my enrollment and future with Nerd Fitness Academy.  I started reading Nerd Fitness a long while ago and have met Steve, who runs Nerd Fitness, a couple times in the past through World Domination Summit.  I remember him saying he was going to create this new strategy to health, and I’m glad he did.  It puts a fun twist I can get down with because of my experience as a gamer and general nerd.  Here goes nothing.
Read the rest of this entry »