In this week’s episode I discuss …….
The “Importance of Not Letting Your Age Limit You.”
The “Importance of Eliminating Decision Fatique” !
Why “Finding The Right Community” Is So Important For Your Fitness Goals.
WHEN you’re eating is the focus of IF, but equally important is WHAT you are eating in that window. You can’t afford to waste space for junk food because your body needs good, clean fuel to run well. Don’t fill up on low quality foods, but choose foods that are both satisfying and nutritious.
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Take “before” pictures! You will be super motivated to keep going once you do a side-by-side comparison and see how your body has changed. Sometimes the change is visible as you tone and slim down, even before the numbers on the scale start to drop.
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Insulin levels drop when a person is not consuming food. During a period of fasting, decreasing insulin levels cause cells to release stored glucose as energy. Repeating this process regularly, as with intermittent fasting, leads to weight loss.
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If you own a dog, make a routine out of taking walks. If you don’t, explore the option of borrowing a neighbor’s pooch or pursue a dog walking gig on the side.
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This week, we’re bringing you an underrated tip for weight loss and wellness…drumroll, please… to tap into your sense of humor! -Rhapsody Hahn-Chaney
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If you’re not ready to implement a method where you’re counting down and tracking time, start small with a food curfew. Regardless of how early you eat breakfast, establish a time in the afternoon or evening and limit yourself to water or unsweetened tea at night.
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Bake, don’t fry. You'll save calories and lower your risk of heart disease. If you need it crispy, try an air fryer to avoid the oil and grease.
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There is truth to this old weight loss tip. Never go food shopping on an empty stomach because you’ll find things in your cart that you didn’t intend to take home. If you tend to overbuy, consider ordering online for pickup or delivery so you can work down a list without temptations. (plus, it’s much more convenient!)
Farm markets and fruit stands are a dream in the summertime, but it gets harder to eat salads and seasonal produce in the cold months. Get creative about eating more fresh produce. Find recipes online and try adding fruits and veggies to every meal that you serve.” – Rhapsody Hahn-Chaney, wife, mom, and writer for Run To The Best You
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Intermittent Fasting aka “IF” is a healthy and natural way to regulate your body’s digestion system and detoxify and restore the cells. Even though intermittent fasting is good for you, there are certain situations where IF is not recommended.
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“Avoid ultra processed foods as much as possible. If you’re cooking for a family, especially young kids, it’s tempting to choose frozen dinners or boxed macaroni but regularly eating this way takes a toll on your health. Cut down on processed foods when you’re meal planning and invest in whole foods for your kitchen.” – Rhapsody Hahn-Chaney, wife, mom, and writer for Run To The Best You
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The body enters a fasting state after 12 hours. “So, in terms of fasting, a window of 12 hours between the last meal of one day and the first meal of the next is the minimum required to give your detox processes the time and energy to catch up with the necessary work of maintaining inner cleanliness.”—Alejandro Junger, MD, founder of international health and wellness company CLEAN
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When it comes to having weight loss goals, ask yourself; What are you doing this for? Losing weight for a wedding? To decrease adverse health risks? To run around with your kids without feeling wiped out? Whatever your specific goal is, keep that in mind and have a visual reminder nearby so you’ll remain focused.
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