Healthy Living for the Family
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
1y ago
Healthy living for the whole family If you’re a parent, you have a lot of power. You do the grocery shopping and organize family activities. You’re also a role model. Your kids are watching what you do. This is a great chance to set a healthy example in your household, and to provide the structure that kids need. Healthy living is another opportunity to bond with loved ones. Cooking dinner with your partner (sibling, parent, etc.) or taking an after-dinner stroll together can help you both unwind and connect. Here are some ideas that previous clients have shared with us. Take your kids shopp ..read more
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Prep for the Week
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
1y ago
Plan and prep your protein For your week, plan and prep your protein so it’s easy and convenient. That could mean: Cooking up a bunch of stuff on the grill Making a batch of something like chili or stew in a slow cooker Boiling up a dozen eggs Stocking up on canned tuna, deli meat, cottage cheese / Greek yogurt, or any other convenient, ready-to-eat protein source you like Whatever you choose: Fill your fridge, freezer, and/or cupboard with lean protein options. And enjoy starting the week feeling prepared and ready to stay on track. Want to Learn More? Book Appointment ..read more
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Anticipate the Weekend
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
1y ago
What’s your usual “impulse eating” situation? If you’re like most people, your “impulsive” situations are probably pretty routine. Such as: the grocery store the “3 pm brownies in the lunchroom” routine at the office wanting a snack in front of the TV So start anticipating them, and think about how you can stay focused during these situations. You can: distract yourself accept the feeling, without responding get away from the situation find other things to do Remember what’s truly important to you Ask yourself: What do I want right now? What do I ultimately&nb ..read more
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Wait for Wise Choices
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
1y ago
Help yourself stay focused. Notice when it’s easier to make wise choices. That’s the time to make a plan, or do the tasks that might seem challenging when your defenses are down (for instance, going grocery shopping). Slow down. Slowing down will almost always help you make wiser choices. Even a 5-second pause might be enough. Remind yourself. Plan ahead. Most of our tough situations are predictable. (Think evening snacking, travel, etc.) So, remind yourself of your goals and your habits. Sticky notes, phone alerts, calendar reminders set to ping with a message saying Eat slowly as ..read more
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Feel the Fear
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
1y ago
Get honest with yourself Think about all the reasons why you may have avoided addressing your health and nutrition habits in the past. Think about why you’ve resisted change up to this point. Think about what’s freaking you out right now. We’re afraid, but not because of physical harm. We’re afraid because we’re venturing into new territory and don’t know if we can handle what we find. Interestingly, these are the types of fears that control most of our lives. Today is the day we start to change that. Today is the day you start to live free of those fears and things you avoid. Consider the ..read more
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It’s Normal to Feel Uncomfortable
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
1y ago
Slight Discomfort Get comfortable with being uncomfortable. You need a bit of discomfort in order to change, grow, and improve.In order to lose fat, sometimes you’ll be a bit hungry. In order to transform your body, sometimes you’ll be a little uncomfortable. That’s OK. That’s normal. And necessary. Think about a time in your life when you overcame a challenge. Remember how it was uncomfortable at the time, but how triumphant you felt afterwards.You earned that victory. That feels good. Commemorate your challenge. What did it teach you about yourself and your ability to survive ..read more
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How hungry are you really?
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
1y ago
Rate your hunger Imagine a physical hunger scale from 1 to 10. 1 is no hunger. 10 is the hungriest you’ve ever been, like “My vision is going black and I would eat raw tree bark right now” kind of hunger. Before each meal, pause. Ask yourself: Am I physically hungry? Rank your physical hunger on a scale from 1 to 10. If you’re somewhere around a 7 or higher, go ahead and eat. If you’re not there yet, wait a little longer. Remember that physical hunger comes in waves. So if you feel a wave of hunger, wait for a few minutes and see what happens. It might be a blip. If you’re somewhere ..read more
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Eat to 80% Full
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
1y ago
Enjoy the freedom of 80% full This will feel weird — maybe even unsettling — at first. Most of us have un-learned the instinctive appetite signals we had as babies. And we might feel like OMG! I’ll never get more food if I stop now! Be patient with yourself. Eventually using your physical appetite cues to get to 80% full will start to feel awesome. You’ll finish every meal feeling leaner and lighter, instead of bogged down, burpy, and bloated. And you’ll love the freedom this gives you. Because now YOUR body is the boss. YOU are in control. You won’t need a food scale, measuring c ..read more
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Appetite Awareness
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
1y ago
Touch and go Hunger can be uncomfortable. Even a little scary, if we’re not used to it. We wonder and worry: What if I’m going to die? What if I can’t tolerate this empty feeling? You won’t die. Nor will your muscles dissolve. Humans can survive for weeks without food. And being a little hungry puts us in fat-burning mode. You can tolerate the feeling. Hunger comes and goes in waves. Most of the time it’s just a little uncomfortable. Relax and breathe. You’ll be OK. Try “touch and go” with being hungry, or anything else you notice today. Pause, observe it for a few minutes, then mo ..read more
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Your Pit Crew
CrossFit 626 | CrossFit Training and Nutrition Blog
by Pam Eamranond
3y ago
Start recruiting your supporters The people around us — family, friends, coworkers, roommates, etc. — can influence what we do. Make that work in your favor. Try building your social support network by recruiting some cheerleaders and helpers for Team You. You don’t have to dump all your friends and only find new ones at boot camp or Kalefest. Rather, look for ways that you can incorporate health, fitness, and good nutrition into your daily interactions with the people you know and love. Along the way, you might have to have some tough, honest conversations about what you need. You mig ..read more
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