CASS Fitness

Mindless eating is a big reason weight loss goals become hard to reach.

A little here, a little there sounds innocent…then half a big bag of chips later, you realize how much you actually ate.

I’ve seen this with some clients. I’ve seen this with friends. I’ve done this. Most of us have done this at some point.

Often, when we’re talking to people at an event and grabbing everything in front of us, we forget how much we’ve eaten.

This happens a lot when people watch sports or movies too.

Here are a few tips to help!

* Out of sight, out of mind: Store indulgent snacks in hard-to-reach cupboards or opaque containers.

* The plate rule: Never eat straight from a bag or box. Serve all snacks in small bowls or on salad plates.

* Increase the work: Choose snacks that require preparation (e.g., peeling oranges, shelling nuts) to force a conscious decision to eat.

What have been challenges you’ve encountered with mindless eating in the past?

Having meal prepped items and/or healthy snacks available at work can help you curb some of the common things we hear that pop up at workplaces:

Someone always brings in baked goods

There is always pizza and pastries at meetings

My co-workers all want to go out to eat for lunch everyday

Thing stress me out so much!

I have a candy bowl at my desk and I just eat a little bit at a time

What are some of your biggest challenges when it comes to staying healthy at your workplace?

Some people tend to give up on weight loss or whatever goal they have after a couple weeks. You won’t magically lose the 50 lbs you put on over the course of a year or more.

It takes time and an actionable, sustainable plan to achieve that goal.

Sometimes creating 1-2 new good habits every couple weeks is the best way to go. Rarely does working on 50 good habits at once work as planned.

You may even beat yourself up if you achieve 49 out of 50 habits.

The all or nothing attitude rarely gets you results. You don’t have to eat healthy 100% of the time, and one unhealthy meal shouldn’t send you into a spiral where you give up because you ate that meal.

Your daily good habits you develop over time will be like brushing your teeth…well hopefully you brush your teeth!

Age is not a reason to avoid strength training.

In fact, you need it even more!

It protects you. It helps you keep your independence!

It helps prevent injuries.

It helps prevent sarcopenia.

It is a reason my 85 year old client Jeff walks everyday and bikes 2-3x per week!

It is a reason another 85 year old client of mine has better posture than most teenagers these days!

It is a reason my 55 year old client, Avi can play goalie to help his son practice his hockey skills.

I go to the gym at the time of day a lot of active retirees also are going. The things they do in the gym amaze me! Most of them have been working out for over 50 years!

Start today! Even if you have no equipment.

Your future self will thank you!

If you knew you COULD NOT fail which one of these would be your goal:

Lose just a little bit of weight
Go down 1-2 pant sizes
Reduce your pain
Gain some muscle
Gain more energy

A lot of success in your fitness journey is mental.

If you tell yourself, "No way I can lose 20 lbs!" I've tried many times and failed", you likely won't be able to do it. Especially as your road gets tough and distractions take over.

If you tell yourself, you can lose it, even if you don't know how, your chances get better.

When you have a plan to follow and accountability, along with a positive attitude, you are much more likely to reach your goals.

Pick a goal that is challenging, but not impossible. Obviously, you don't want to say, "I'm going to lose 50 lbs. this month" or "I'm going to look like the Rock in 3 months", or you'll just set yourself up for failure.

Can you sustainably lose 20 lbs. in 12 weeks and keep it off for good? Absolutely!

Is it tough?
It can be

Do I have to change my habits?
Yes!!!

Do I have to change everything at once?
No, I'll meet you halfway!

With my 12-week weight loss program, you will get my 3 pillars for your long term success!

- Mindset Coaching
- Sustainable Nutrition Strategies
- Customized Workout Programming for the equipment you have available

Here’s what you should do:

If this resonates with you, click the link in the comments to schedule 30 minutes for us to speak if you’ve been struggling with these issues for too long.

Here’s why you should do it NOW:

I have limited spaces available in my calendar. If this resonates with you, book your call today and I look forward to celebrating your victories with you!

I have limited availability so YOU can get the attention you deserve!