Author

Saree Jitta

  1. Skip breakfast

Most people skip their breakfast because they don’t have time to prepare their meals. They might even say I’m “fasting” just another excuse of I don’t have time to eat in the morning so I start eating my first meal at lunch which might lead to sluggish metabolism over time. I don’t have anything against fasting, I used to do fasting. But most people only have 2 meals a day (not having enough nutrients) and call it fasting.

We’re all busy I get it but if your goal is weight loss and fat loss then you better start having breakfast! What’s more, eating one piece of fruit or processed fare like packaged muffins won’t keep you full until lunch, which has a ripple effect on how well you function. “When my clients eat a more satisfying breakfast, they’re more energetic, less irritable and more productive.” Aim for 20-30 grams of protein by including options like cottage cheese or hard boiled eggs.

  1. Lacking magnesium

Weight loss isn’t just about diet and exercise, and you’ve likely heard about how sleep is essential for a healthy weight. Skimping on sleep increases your hunger hormones, and you may find you reach for a sugary snack as a pick-me-up more often. 

Of course stopping the pre-bed social media scroll is important, but you probably also haven’t considered how your magnesium levels play a role in shut eye. “Most people do not consume an adequate amount of the mineral, and this can interfere with proper sleep,” Try adding almondstofu and leafy greens to your diet. Or you might consider taking magnesium supplements. When I was training hard and I found myself having trouble sleeping I took Magnesium Glycinate it helped me fall asleep better.

  1. Having a “bad food” mentality

What if I told you there’s no “good” or “bad” food? Food gives you energy, different food gives you different nutrients therefore you should get a variety of food. Having a piece of Oreo cookie dipped in milk isn’t the end of the world. If you’re being good 80% of the time (have a balanced diet) then you can leave the 20% for some fun (enjoy your chocolate cake guilt free).

  1. Exercising only to burn calories

Some girls I’ve talked with confess that they use exercise as a punishment. When they eat a lot the next day, they kill themselves at the gym, was hoping to burn those calories they consumed. You need to shift your mindset and think of exercise as part of your healthy lifestyle. You eat, shower, sleep and exercise. 

  1. Eat the same food every day

Going on a diet shouldn’t be boring and you shouldn’t have to eat the same food every day, obviously not chicken and broccoli if you want to lose weight! There are many varieties of food out there. You can steam, grill, or bake the chicken or fish. You can add different spices to enhance the flavour. Eating healthy doesn’t have to be plain and tasteless. You should be happy when you eat or have food.

  1. Not eating enough

I can say if you’ve been going on a diet for a while trying to lose weight but you haven’t seen any result, I bet you don’t eat enough! That’s right you heard me, most girls are not eating enough because they’re scared to gain fat. If there’s not enough food or water in our body, the metabolism slows down.

Our body is so smart, it has been designed to survive in any circumstances. However they don’t have a clue that you only eat little because you want to lose weight. They think I don’t have enough resources for me to function well so I’m going to slow down or might even shut down. So now it doesn’t matter what you eat it’s not going to burn that calorie because it gets used to the very little food in the system.

  1. Not tracking your intake

“Making sure you’re eating in a slight caloric deficit is important for weight loss,”. While you don’t need to button up so much that you’re eating too little, you’re also going to want to reduce the excess fluff. To find what that might be, you should track your food, at least in the beginning. “It can be easy to forget about what we ate previously and make it harder to pinpoint what’s preventing you from reaching your goals,”. My favourite free app is MyFitnessPal.

  1. Setting unrealistic goals

While what you’re eating matters, it’s not the only piece of the equation. “Other factors can affect how our body utilises, burns and stores calories or energy,”. Those include metabolism, age, geneticsstress and hormones, and “can also play a role in being able to get past a certain point on the scale.” Meaning: Just because you choose a certain number does not mean it’s a goal weight that may be attainable, comfortable or sustaining for you. While that may seem like a downer at the outset, it’s actually incredibly freeing. A realistic goal is achievable, makes you feel good and is one you can maintain for the long term.

Do you really want a six pack abs? Or you just want to look good in a swimming suit? Because having six pack abs require hard work; strict dieting and exercise and if you’re a busy woman (not a fitness model) it might not suit your lifestyle.

  1. Ignoring your stress level

For many of us, responding to stress means reaching for comfort foods while watching Netflix. While doing so is perfectly fine on occasion, it’s important to have healthy, non-food-related outlets for reducing stress. “Stress can negatively affect metabolism and get in the way of reaching weight or fitness goals,”. Helpful ways to mitigate stress include meditation, taking a walk outdoors, or reading a good book.

  1. Gut health

Happy gut, happy you. Gut health refers to the balance of microorganisms that live in your digestive tract. Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more.

These bacteria, yeasts, and viruses – of which there are around 100 trillion – are also called the “gut microbiome” or “gut flora.” One way to look after your gut is to take probiotics and eat fermented foods. 

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First thing in the morning after you open your eyes you start thinking of the problems you have (same old story in your head).

“I don’t like my job my boss is an idiot.”

“I hate my tummy it’s just hanging there.”

“I am never going to get married and will end up being alone.”

Then you drag your exhausted body out of bed, take a shower, and rush to work. By the time you get to work you’re too busy answering emails because that what you do first thing. 

You probably don’t have time to eat breakfast because you always rushing to work (you thought who eats breakfast anyway). 

Lunchtime comes you kind of hungry you grab a quick bite and another coffee to keep you alive before 3pm. 

In the evening you go to the gym because you want to get back in shape. You kill yourself in the class kind of punish yourself to make it up for the guilt that you think you eat too much and now you’re fat.

By midnight your eyes still wide open, a mix of hungriness and some posts that you saw on FB or a photo of this “slim girl” on IG that make you feel bad with yourself, then you think about your boss and your colleague at work, still can’t sleep at 1am might have a look at email on my phone a bit then you fall asleep by 2am. 

Your alarm wakes you up at 6am, you push the snooze button because you just want to sleep a bit more. But it’s time to wake up and you have to start everything all over again. 

Is this the life you really want?

Stress will never be out of our life because it’s a part of life. Actually, a bit of stress can push us to start doing something about it, to ask for help, to change how we eat, to start doing exercise. But most people have too much worry, too much stress. We think of what would happen in the future which most of the time it’s never going to happen. 

The only moment that is real, that you can have, that you can enjoy is this present moment here is now. You can’t turn back time and fix your past, and you can’t keep worrying about the future which hasn’t happened yet. 

Worrying is using your imagination to create something you dont want.

Worry is in your head; you might keep telling yourself the same story what happened in the past or what might never happen in the future.Worry is helpful only if leads to change, not if it turns into obsessive thoughts. There’s nothing in this world can trouble you, as much as your own thoughts.

Stress affects your body. When you worry too much it creeps to your body not just the thought in your head anymore. You might start to see some of these signs; headache, diarrhoea, or even throw up.

Anxiety happens in your mind and body. Not only you’re a prisoner of your own thoughts but a slave of your life. 

Let me tell you this story. Once a psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d be asked the “half empty or half full” question. Instead, with a smile on her face, she inquired” How heavy is this glass of water?”

Different students gave different answers. She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralysed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.”

She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you’ll feel paralysed – incapable of doing anything.” It’s important to let go of your stress after a particular time.

So how long have you been holding this glass now 

I believe the easiest and cheapest way to reduce stress is exercise. You need to start moving your body. All the thought in your head the more you think about it the more energy you give to it. Just get outside, go for a walk, meditate or journaling helps a lot too. Start putting good nutrients into your body. 

For meditation, you just have to sit comfortably and focus your attention on every in and out breath. Our breaths are born and die with every moment and they only happen in the now. When your breathing stops, now will also cease to exist.

If your mind drifts away from your breaths, gently bring it back and return your focus to where it should be. Do this simple meditation every day start from 5 minutes if you’re new then increase the time to 20 minutes. I’ve been practicing meditation for 30 mins everyday my goal is to add up to 60 mins at the end of this year.

As you become accustomed to focusing on your breaths, it will become progressively easier to stay in the now. Your mind will become less distracted by haphazard thoughts and memories. By being able to focus on this moment, you bring greater awareness to your everyday life.

When there is full awareness, mental walls slowly break down. Instead of being limited by your conditioned way of thinking, you live life spontaneously and act according to the needs of each moment instead of living in the past or future.

Take home message. My trick which works most of the time is to know that eventually you’re going to die, we all are. You’re on this earth for a limited of time so you better start enjoy it because when you’re gone none of this would matter anyway.

Saree Jitta has helped hundreds of women regain self-love and self-confidence through her popular Superwomen Wellness System. Her inspiration came from her struggle and triumph over emotional eating and trauma which now has allowed her to help others transform. Schedule in for a complimentary consultation via [email protected] or find out more at www.sareejitta.com  

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Someday, I am very motivated to do the workout, nail my diet, and stick to my routines. But sometimes I do not feel like doing exercise at all, I eat all junk food, and I feel like crap. What is happening to me? Maybe I have used up all my willpower?

I am sure most of you have heard of this word before “willpower” but what does it really mean? What has to do with the power we got to be a success on weight loss and the next we might lose it all and fall off the wagon?

Let me introduce you to your own superpower (aka willpower). Think of willpower as our drive, determination, self-discipline, self-control, self-regulation, effortful control.

How do we refuse that chocolate cake after dinner? 

What about we go out for a walk instead of watching Netflix all day?

And how do we keep being strong when we want to light up that cigarette?

Or we say no to our colleague about after work drink? That is your willpower!

I know it is not easy for all the things we have tested or experienced before and that were so good. It is those sweet temptations that we wanted to give ourselves in because it is easier to do that. But we have to say no because we have this big goal. However, sometimes it is easier to say no but sometimes I just say yes without thinking twice. How come? 

Well because our willpower is limited just like the energy in our body if you have used them all up, you might still have some left within you, but it is going to be much harder for a very difficult task. Also, if you are tired, lack of sleep you tend to lose to those temptations easily.

Therefore you should use your willpower for the most important task first, for example, it might be work on your project first thing in the morning before you check your social media because you know that once you start to scroll down you will get sucked in for hours and by the time you realise you probably do not have this creativity anymore. Or in the evening put on your sneakers and just go outside for a walk before you sit down on a couch and turn on your Netflix because you know if you do that, you will be lazy for the rest of the evening. 

“Strength does not come from physical capacity. It comes from an indomitable will.”

– Mahatma Gandhi 

In a classic willpower study, Walter Mischel, now a psychologist at Columbia University set out to study self-control in children, with a simple yet effective test.

Known as the marshmallow test (another good book recommended), Mischel and colleagues presented preschoolers with a plate of marshmallows. Each child was then told that the researcher had to leave the room for a few minutes and if they waited until his return, the child could have two marshmallows. If the child couldn’t wait, he could ring a bell, the researcher would immediately return, but he could only eat one marshmallow.

Years later, the research team followed up with these kids and found that the children who waited for the second candy were generally faring better in life scoring higher SAT’s and lower body mass index (BMI), 30 years after the initial test.

What is this telling us? Well if you have more self-control or self-discipline you tend to have more willpower, and those with will power will be more successful in their lives, career, financial, health, relationship.

Let me give you a few tips you can do to help strengthen your willpower; 

Improve your self-awareness

Self-awareness is the ability to recognise what we are doing as we’re doing it. Our thought processes, emotions, and reasons for acting are an important part of making better choices.

For example, next time you caught yourself about to reach for a snack. Pause for a second and be honest with yourself. The essence is to train your brain to pause before you act. Am I truly hungry? Am I bored or upset about anything? Find the root of the problem and fix it; if you’re just thirsty then you might be dehydrated, if you are bored or upset then shift your focus to reading a book or find a hobby to do, but if you are upset then find out what causes or trigger that then see if you can fix it because those snacks might just give you just a quick fix but it isn’t going to nourish or heal you in a long term. 

Meditate

Meditation can be as simple as shift your focus to your breathing. Next time you are angry or upset before snapping at your partner or finishing a whole tub of ice cream just take a deep breath in 3 times; in through your nose and out through your mouth (if 3 times are not enough in this case, I recommend 5 times.) Practicing meditation will help you bring your awareness back to self.

Get your sleep in 

A minimum of 8-10 hours. I could go on for an hour for a benefit of sleep but one of it would be it will help with your willpower. If we lack sleep, not only is our body tired but our willpower is weak. We will not be able to say no to the sweets because our brain cannot function well.

Exercise

Go for a walk or choose an activity that you like. It is good for your lungs and heart. Plus, exercise will increase your willpower.

Stop self-criticism

No one can hurt your feeling unless you allow them. Yet from time to time we do this to ourselves. If you feel bad about yourself or keep telling yourself negative things, you will weaken your own willpower. As human beings, it is normal to lose out to temptation sometimes. But try thinking of what your long-term goal is. If you lose it today to the temptation (because it is much easier) it will take you further away from your long-term goal. 

Take home message: Be kind to yourself because in someday you might not have much of willpower and that is ok. Tell yourself it is ok and I will try again tomorrow because you will have the willpower back. Everyone got the superpower within them. Sometimes we might use it all up, use the few tips above to recharge. 

Some people do not even know they have got the willpower inside of them. I suggest starting with choosing one thing that you always say yes to but today just say no for once, break that pattern. Trust me, once you can say no to the things that you think you cannot do without it feels so good. When you get the taste of your own willpower then it will be easier for you. Your willpower is like a muscle, same as when you are lifting weights you train your muscle to get stronger. 

Saree Jitta is a Certified Personal Trainer and Nutrition. She has been helped hundreds of women get their confidence back, get stronger mentally and physically. Through her coaching service, you will be transformed to have the discipline for exercise with a balanced diet, to live a happier and healthier life. Follow her inspiration on Instagram @sareejitta www.sareejitta.com [email protected]

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Just want to check in with you if you still stay sane🤪 and strong at home? At least we’re still allowed to go buy food in the supermarket, have the internet at home. And if you still have food in your fridge and a roof over your head, safe and healthy at home. It’s a bless!

If you’re like me, who’s into health and fitness. I am sure that there might have been some thoughts run into your head – how am I going to lose my gain, and will I get fat at this time. Some of us get used to going to the gym (where we can let it all out and make it up for the food we ate on the weekend) but now the gym is closed and I have to stay home where I can get access to my fridge and kitchen cabinet whenever I want. Sounds scary right? I feel for you. That’s why I make sure to stick to my workout, journal and meditate to keep me grounded and sane.

One morning I was having breakfast and watching my mom take all her medicines out. I thought to myself, does she normally have so many different medicines? Maybe I just do not know because I was always rushing to work or busy doing my own thing. Then it’s kind of a self-realisation for me in a way to slow down a bit and look around. Perhaps it’s a time for us all to slow down and look after ourselves and our loved ones. 

To be honest this is the first time in my life I get to witness a crisis like this. I mean there have been many crises in the past, but I think this is probably the one that I feel the most. I was driving home the other day; the road was quite empty, and I have never seen Bangkok this quiet before, except on holiday (it feels like a holiday because you can stay home and not go to work but not really) I asked myself. Are we really in a crisis or have we been in a crisis all along, but we just wake up to a reality for the first time that we all need to change and do something for ourselves, for the environment, and for global mankind?

Anyway, today I am not here to tell you to think big right now or think way too much about the future because worrying too much for something that we can’t see or hasn’t happened yet, takes away today’s peace. This is the only moment we have now. Just try and take it one day at a time.

So, let me give you 5 tips to help you all stay fit and healthy at home. 

Look after your physical health.

As we know this virus can damage the lungs, so you better get your exercise (resistance training and cardio) regularly 3-4 times a week. I mean in general; you should do exercise regularly anyway but at this time we want to make sure we’re strong and healthy. Once our immune system is weak chances you might get sick.

If you’re a fitness freak or gym junky like me you need to work on your mindset that you’re not going to lose your gain or get fat, as long as you still put stress (stimulate) on your muscles. This is the time you pay attention to how your body moves; bodyweight exercise is a great way for you to work on your mind-muscle connection. Watch your tempo or time under tension, you can do the eccentric movement. Strengthen the part on your body that you’ve neglected, if you’ve been doing heavy lifting take this time to rest and recover. When you go back to the gym again, you’ll feel much better and can lift heavy again (maybe not the first week but slowly you’ll gain your all strength back if not more.)

Look after your mental health.

You can journal or meditate. If you’re stress or have anxiety about the situation. I want you to feel it. How does it feel? Do you feel scared? Does it feel like you are in darkness?

Now, close your eyes and think of the opposite feelings of calm and peace. How does it feel if you have nothing to worry about? Do you feel light? What colour do you see? Bright and colourful? Do you see the sunshine or rainbow in front of you? 

You do have a choice to choose any of those feelings. It is up to you how you want to feel. You can’t control what’s happening, but you can control how you perceive it, you can control how you react to it. I know we are all scared (myself included) but if you live in scarcity or survival mode you won’t find peace within yourself. Human beings are resilient, we adapt to any situation. We were in a worse crisis before and we got through it. We are in this together and we’ll get through this together.

Greek salad with fresh vegetables, feta cheese and kalamata olives. Healthy food. Top view

Look after your nutrition.

Now that we are at home some of us might eat too much. There is nothing wrong with food or enjoy eating food (myself included😋🍕) but too much of anything is not good, it is about balance. Make sure you stick to whole food: natural food that we have to cook like good quality meat, rice, eggs, etc. Get enough good nutrients into your body. Eat your fruits and veggies and avoid processed food as has lots of calories with little nutrients. Make sure you hit 25g of fiber a day for women and 38g for men. Remember – healthy gut happy you 😊

Most of us were super busy before, no breakfast, no time to cook. Hey! Now you don’t have to get up early and rushing to work, more time to make a hearty breakfast, enjoy a cup of tea or coffee in your favorite mug in the morning. 

Get plenty of sleep in.

You should get a minimum of 8-10 hours of sleep. Sleep helps with your stress and craving for sweets and carbs. Try going to bed at the same time and waking up at the same time. Most people set an alarm clock to wake up but not for bedtime. On my daily schedule I write down what time I wake up and what time I go sleep but if you don’t have a schedule. I recommend you do a daily and weekly schedule at the moment. Avoid waking up and have nothing to do during a day. Because most people are used to having a set routine at work, but now there is no work at the moment, so you don’t need to go anywhere. Time can go very slowly and drive you crazy if you got nothing to do, so set an alarm clock for bedtime!

 Learn new things.

I am sure you must have a book that you bought ages ago but have never started it. This is the time to get it off the shelf and go down the rabbit hole. Have you always wanted to learn how to cook? Or maybe you to try some painting? There are many online courses out there that you can follow.

Last but not least I do not know what situation you are in right now, but my heart is with you. I know it is not easy to wake up one day and some of you may have lost your jobs or loved ones. But I want you to find just at least one thing to be grateful for. It could be you are reading this article that uplifts your spirit or you wake up to the loved one next to you, you still have the internet at home, food and water in your fridge. 

This is a transmission for all of us but it is such an opportunity for you to change, try new things and be creative. 

“Once you have a blank canvas in front of your eyes, you can think about how you want to paint it.”

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Someday, I am very motivated to do the workout, nail my diet, and stick to my routines. But sometimes I do not feel like doing exercise at all, I eat all junk food, and I feel like crap. What is happening to me? Maybe I have used up all my willpower

I am sure most of you have heard of this word before “willpower” but what does it really mean? What has to do with the power we got to be a success on weight loss and the next we might lose it all and fall off the wagon?

Let me introduce you to your own superpower (aka willpower). Think of willpower as our drive, determination, self-discipline, self-control, self-regulation, effortful control.

How do we refuse that chocolate cake after dinner? 

What about we go out for a walk instead of watching Netflix all day?

And how do we keep being strong when we want to light up that cigarette?

Or we say no to our colleague about after work drink? That is your willpower!

I know it is not easy for all the things we have tested or experienced before and that were so good. It is those sweet temptations that we wanted to give ourselves in because it is easier to do that. But we have to say no because we have this big goal. However, sometimes it is easier to say no but sometimes I just say yes without thinking twice. How come? 

Well because our willpower is limited just like the energy in our body if you have used them all up, you might still have some left within you, but it is going to be much harder for a very difficult task. Also, if you are tired, lack of sleep you tend to lose to those temptations easily.

Therefore you should use your willpower for the most important task first, for example, it might be work on your project first thing in the morning before you check your social media because you know that once you start to scroll down you will get sucked in for hours and by the time you realise you probably do not have this creativity anymore. Or in the evening put on your sneakers and just go outside for a walk before you sit down on a couch and turn on your Netflix because you know if you do that, you will be lazy for the rest of the evening. 

“Strength does not come from physical capacity. It comes from an indomitable will.”

– Mahatma Gandhi 

In a classic willpower study, Walter Mischel, now a psychologist at Columbia University set out to study self-control in children, with a simple yet effective test.

Known as the marshmallow test (another good book recommended), Mischel and colleagues presented preschoolers with a plate of marshmallows. Each child was then told that the researcher had to leave the room for a few minutes and if they waited until his return, the child could have two marshmallows. If the child couldn’t wait, he could ring a bell, the researcher would immediately return, but he could only eat one marshmallow.

Years later, the research team followed up with these kids and found that the children who waited for the second candy were generally faring better in life scoring higher SAT’s and lower body mass index (BMI), 30 years after the initial test.

What is this telling us? Well if you have more self-control or self-discipline you tend to have more willpower, and those with will power will be more successful in their lives, career, financial, health, relationship.

Let me give you a few tips you can do to help strengthen your willpower; 

Improve your self-awareness

Self-awareness is the ability to recognise what we are doing as we’re doing it. Our thought processes, emotions, and reasons for acting are an important part of making better choices.

For example, next time you caught yourself about to reach for a snack. Pause for a second and be honest with yourself. The essence is to train your brain to pause before you act. Am I truly hungry? Am I bored or upset about anything? Find the root of the problem and fix it; if you’re just thirsty then you might be dehydrated, if you are bored or upset then shift your focus to reading a book or find a hobby to do, but if you are upset then find out what causes or trigger that then see if you can fix it because those snacks might just give you just a quick fix but it isn’t going to nourish or heal you in a long term. 

Meditate

Meditation can be as simple as shift your focus to your breathing. Next time you are angry or upset before snapping at your partner or finishing a whole tub of ice cream just take a deep breath in 3 times; in through your nose and out through your mouth (if 3 times are not enough in this case, I recommend 5 times.) Practicing meditation will help you bring your awareness back to self.

Get your sleep in 

A minimum of 8-10 hours. I could go on for an hour for a benefit of sleep but one of it would be it will help with your willpower. If we lack sleep, not only is our body tired but our willpower is weak. We will not be able to say no to the sweets because our brain cannot function well.

Exercise

Go for a walk or choose an activity that you like. It is good for your lungs and heart. Plus, exercise will increase your willpower.

Stop self-criticism

No one can hurt your feeling unless you allow them. Yet from time to time we do this to ourselves. If you feel bad about yourself or keep telling yourself negative things, you will weaken your own willpower. As human beings, it is normal to lose out to temptation sometimes. But try thinking of what your long-term goal is. If you lose it today to the temptation (because it is much easier) it will take you further away from your long-term goal. 

Take home message: Be kind to yourself because in someday you might not have much of willpower and that is ok. Tell yourself it is ok and I will try again tomorrow because you will have the willpower back. Everyone got the superpower within them. Sometimes we might use it all up, use the few tips above to recharge. 

Some people do not even know they have got the willpower inside of them. I suggest starting with choosing one thing that you always say yes to but today just say no for once, break that pattern. Trust me, once you can say no to the things that you think you cannot do without it feels so good. When you get the taste of your own willpower then it will be easier for you. Your willpower is like a muscle, same as when you are lifting weights you train your muscle to get stronger. 

Saree Jitta is a Certified Personal Trainer and Nutrition. She has been helped hundreds of women get their confidence back, get stronger mentally and physically. Through her coaching service, you will be transformed to have the discipline for exercise with a balanced diet, to live a happier and healthier life. Follow her inspiration on Instagram @sareejitta www.sareejitta.com [email protected]

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Someday, I am very motivated to do the workout, nail my diet, and stick to my routines. But sometimes I do not feel like doing exercise at all, I eat all junk food, and I feel like crap. What is happening to me? Maybe I have used up all my willpower?

I am sure most of you have heard of this word before “willpower” but what does it really mean? What has to do with the power we got to be a success on weight loss and the next we might lose it all and fall off the wagon?

Let me introduce you to your own superpower (aka willpower). Think of willpower as our drive, determination, self-discipline, self-control, self-regulation, effortful control.

How do we refuse that chocolate cake after dinner? 

What about we go out for a walk instead of watching Netflix all day?

And how do we keep being strong when we want to light up that cigarette?

Or we say no to our colleague about after work drink? That is your willpower!

I know it is not easy for all the things we have tested or experienced before and that were so good. It is those sweet temptations that we wanted to give ourselves in because it is easier to do that. But we have to say no because we have this big goal. However, sometimes it is easier to say no but sometimes I just say yes without thinking twice. How come? 

Well because our willpower is limited just like the energy in our body if you have used them all up, you might still have some left within you, but it is going to be much harder for a very difficult task. Also, if you are tired, lack of sleep you tend to lose to those temptations easily.

Therefore you should use your willpower for the most important task first, for example, it might be work on your project first thing in the morning before you check your social media because you know that once you start to scroll down you will get sucked in for hours and by the time you realise you probably do not have this creativity anymore. Or in the evening put on your sneakers and just go outside for a walk before you sit down on a couch and turn on your Netflix because you know if you do that, you will be lazy for the rest of the evening. 

“Strength does not come from physical capacity. It comes from an indomitable will.”

– Mahatma Gandhi

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It sounds like a silly question – how can you have a relationship with food. But what if I told you that the reason you’ve been trying for the past year to lose weight or go on a fad diet, but it didn’t work. Maybe it’s not the exercise itself, perhaps it’s not an actual diet, but it’s your relationship with food.

Most people think if you want to lose weight you have to eat very little and workout more. So, most girls ended up killing themselves at the gym and starve themselves. For sure you’ll lose weight but once you start eating normal again your weight will bounce back. This is not a healthy lifestyle in the long term. If a trainer promises you that this diet will make you lose 20 pounds without doing any exercise, I want you to run as fast as you can! When it comes to diet there’s no one size fits all, what works best for her might not work for you.

Fresh vegetable salad and healthy food for sport equipment for women diet slimming with measure tap for weight loss on wood background. Healthy Sport Concept

I have one client who said to me I have been doing IF (Intermittent fasting) for months. It worked at the beginning but now I have stopped losing weight. Then I asked her ‘what did you have for lunch and dinner’ and she said ‘well I have a bit of noodle and chicken, in the afternoon I get hungry again so it could be an apple, then for dinner, I have a bit of rice and fish. Can you see why she lost weight? I mean first of all; I have nothing against any diet, but most people think this is the right diet for them. She lost at the beginning because she stopped having breakfast and when you eat less and workout more, of course, you’re going to lose weight. She loves this diet because she said it’s a good excuse for her not to have breakfast because she doesn’t have time in the morning. Don’t get me wrong it works for many people, but you need to make sure that you have enough nutrients. She’s only had a bit of protein, carbs for lunch and dinner, not to mention not enough good fats for her hormones to function well. 

Another girl told me the other day. ‘I have lost a lot of weight on a Keto diet’ but she said she feels very tired every day and has started to lose her hair. I mean with Keto you eat very little carbs and high fat. Well, when you don’t eat carbs and workout a lot yes you will lose weight. Again some people only eat less carb but because the percentage of the fat is too high for Keto, they didn’t hit the macro ratio (will explain more about macro later in the article) so they ended up losing weight but had no energy and this might mess with their hormones.

Young Woman Eating Delicious Burger Near Open Refrigerator

There is no good food and bad food. Chocolate cake isn’t the enemy for your belly. ‘Does it mean I can eat as much cake as I want’? Well If you want to eat as much cake as you want. I want to ask you ‘why do you want to eat that much in the first place’? I mean you can still eat cake but if you feel guilty after you eat it, then maybe it’s not the cake itself that’s bad but it is your emotional baggage that we have to work on. That used to be me… when I was angry, sad or even bored. I turned to food because it gives me comfort but when I started to gain weight, I blame it on food that’s making me fat and unhealthy. I blame that fried chicken for dinner and chips late last night. Then it got to the point that I couldn’t live like this anymore. I want to be able to enjoy my food and not to have to feel bad after I eat ice cream. I have started to write down if I find myself feeling guilty after I eat. 

  • Where are you? (location, places).
  • What happened before you reach out for the food? (A fight with your lover? Negative thoughts in your head?)
  • Who are you with? (Be very specific.)
  • What do you feel before and directly after you eat? (Tired? Angry or sad?)

The more I write on my food journal the more I started to see patterns. That someday if I am in a good mood after I have had a piece of cake, I feel fine – no blaming or guilt. But when I have a bad day or get in a fight, I always feel bad after I eat. Another example; I find out that when I feel guilty after chips and soda because most of the time, I feel like I am not good enough. Then what’s the point of trying, I might just as well just eat this “bad food” or someday in my journal I write insecurity and reach out for a tub of ice cream or stuff myself with a whole box of pizza to numb the feelings. Then again, I blame it on the food. 

Then I shift my mindset and tell myself that there is no good or bad food if you love yourself. Your just need to take care of your body, nourish it with good nutrients. I dig deep into the source of my problems instead of suppressing them. I have started to meditate and journal. Bit by bit I start to feel better with myself, I have control over my food because I have control over my emotions. I mean those feelings and emotions will come and you cannot stop or force them but what you can do is let them come and go, observe it but you don’t have to hurt yourself by consuming too much food. These days I still have a slice of cake and enjoy it because I know that I put good nutrients in my body as well. It is not the end of the world that you have a doughnut. It is all about balance you should be able to enjoy life too. My trick is I think of food as fuel for my body, and if that day I eat a bit too much that is ok. I can lift heavier weights the next day. Or downsize my food for dinner. 

To give you an idea of good nutrients and what is macro?

Food consists of three macro nutrients 

Proteins

Carbs

Fats

Micronutrients 

Our body needs vitamins and minerals to function well.

Proteins

Your body, after water, is mostly made of protein. You require protein every day, it performs literally thousands of functions in the body. It does this in the form of different combinations of amino acids, the “building blocks” of protein. If your goal is to lose fat or gain muscle, you need to add protein in every meal!

Protein choices:

  • Lean red meat
  • Chicken (no skin)
  • Turkey
  • Fish
  • Low-fat dairy – except for eggs
  • Don’t be afraid to eat whole eggs as most of the nutrients are in the yolk. Avoid processed meats, high fat meats and full fat dairy products.

Carbohydrates

The preferred form of fuel for the body’s energy needs. Simple or sugary carbs have their place but for the most part you should eat complex or slow burning carbs. An important point about carbs and where the average person makes their mistake is that after you supply your energy needs, any excess carbs will be stored as fat.

Think of this as similar to filling your car’s gas tank – once the tank is full, if you keep pumping, you will have a lot of excess gas spilling out all over the place. Once your energy needs are met and you keep eating high carb meals, the excess “spills out” and you get fatter.

Carb choices:

  • Sweet potatoes
  • Yams
  • Beans
  • Corn
  • Brown rice
  • Oatmeal
  • Whole grain products
  • Veggies (these are fibrous carbs) and fruits such as strawberries
  • Bananas
  • Pears
  • Grapefruit
  • Apples

Fats

It might surprise you to hear that to lose fat you have to eat fat, but it’s true! The right kind of fats, known as essential fatty acids (EFAs), help to boost metabolism, aid brain and nerve function, balance hormones and even improve your skin, hair and nails. There are three types of EFAs: Omega 3, 6 and 9.

To make it super easy for you, make sure you get a variety of fats. You should get 35% of monounsaturated fat, 35% of polyunsaturated fat and 30% of saturated fat.

Monounsaturated fats include:

  • Nuts.
  • Avocado.
  • Canola oil.
  • Olive oil.
  • Safflower oil (high oleic)
  • Sunflower oil.
  • Peanut oil and butter.
  • Sesame oil.

Polyunsaturated fats include:

  • Walnuts.
  • Sunflower seeds.
  • Flax seeds or flax oil.
  • Fish, such as salmon, mackerel, herring, albacore tuna, and trout.
  • Corn oil.
  • Soybean oil.
  • Safflower oil.

Saturated fats in include:

  • Dairy foods – such as butter, cream, ghee, regular-fat milk and cheese.
  • Meat – such as fatty cuts of beef, pork and lamb, processed meats like salami, sausages and the skin on chicken.
  • Lard.

Aim to have protein in every meal (size of your palm), carbs (1 hand cupped), fat (size of your thumb), and veggies (a fist). If you can have this in every meal, you should get enough good nutrients for your body. 

Remember everything that I do it comes from the place of love not punishment. I understand that as a human being I will not be perfect every day. But even though I do not quite live up to my exacting standards it is just another practice at me developing self-love and being kind to myself. Once you fix your relationship with food you will enjoy it even more, even on the bad days and you should have no guilt or shame afterwards.

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When I said the word “journaling” people think of a princess diary, some sort of teen girls writing about her crush love story. In fact, it is a form of self-expression that can lift and empower people to understand they’re complex feelings and find humour with it. I never thought I could write, I mean I can write, but not like a blogger or like a writer. Then I’ve started writing a 5 minutes journal from Tim Ferris (recommended if you’re new to journaling) for over the past 3 years and it’s changed my life.

Let me give you a quick intro about what the 5 minutes journal look like. You start with;

I am grateful for…

Write down 3 things that you’re grateful for in your life. Believe it or not when I first started writing this, I couldn’t think of one thing I am grateful for in my life. It took me a while to be able to think of what I’m grateful for. Most people might think of a big thing to be grateful for, but it could be as small as a smell of a coffee in the morning, or when you wake up today, you’re still breathing. Because there’re many people out there that have to sleep on a street with no clean food or water, even the roof over their head, or dying people in a hospital. Trust me there’re people out there who’s fighting to be where you’re right now. Working on your gratitude will help you look at life in another perspective and being grateful for what you have in your life right now.

What would make today great?

Write down 3 things that you want it to happen or could be any tasks that you want to get it done. Again, it doesn’t have to be big, it could as small as I’m not going to put any sugar in my coffee today, I’m just going to smile at my colleague. You want to set the tone of your day, what you want your day look like.

Daily affirmations, I am…

Writing in a present moment as if it’s already happened. For example, I am exercising every Monday, Wednesday and Friday. Or I am peaceful and grounded. When you say the word “I am” out loud every day, eventually it’ll get into your subconscious mind which is more powerful than our conscious mind. What you’re repeating to yourself every single day, eventually it’ll become automatic and it’ll happen.

3 amazing things that happened today…

Write down 3 things that you’re proud of or achieved. For example, I didn’t put sugar in my coffee today. Next week you’ll be more confidence to do a bigger task. Or I got a new project because I had the guts to talk to my boss. You need to be able to celebrate your small wins. The more you do that, the more you strengthen your brave muscle.

How could I have made today even better?

Your day isn’t going to be perfect every day, that’s life. What matters is you’ve done your best and you can try again next day. Don’t beat yourself up if things don’t go your way, ask yourself what have I missed here? How can I make it better tomorrow? It could be I’m going to add more veggies in my diet, or I’m going to watch my tones when I speak to my partner.

Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind.  – Natalie Goldberg

Journaling is another way of express your feelings. We’re all have feelings and emotions as human beings. Emotions; E = Energy in motion. It’s ok to have anger, fear or sadness. You just have to find a place to dump those emotions instead of bomb it at your partner or people around you. Try not to suppress it either, it’s not healthy, eventually it’s going to explode! Journaling allows me to express my feelings and emotions in a healthier way.

However, if you’re not good at writing, why not try meditation? 

I’ve started to meditate since I was little. I’m so grateful that I’ve been raised in a family who’s shown me how to quiet my mind by meditation practice. There’re many different ways to meditate. Sometimes I just do breathing meditation, if I just want to be calm or being in a present moment. If I’m seeking for the answer, or I might do visualisation meditation.

Today I’ll show you a simple and easy technique to kick start on your meditation.

  1. Choose your mantra. A mantra is a word or phrase that you silently repeat to yourself during meditation. The purpose of the mantra is to give you something to put your attention on other than your thoughts. I like to use the words “Breathe in” when I inhale through my nose, feel my tummy swollen. “Breathe out” exhale through my nose, feel my tummy flatten. 
  2. Find a comfortable place to sit. It’s best to find a quiet location where you won’t be disturbed.
  3. Gently close your eyes and begin by taking some deep breath. Try taking a few “cleansing breaths” by inhaling slowly through your nose and then exhaling out through your mouth. After a few cleansing breaths, continue breathing at a normal relaxed pace through your nose with your lips gently closed.
  4. Begin repeating your mantra silently to yourself without moving your tongue or lips. Focus on your breath.
  5. Do not try to stop your thoughts or empty your mind. As a human being we have millions of thought all day long, running around nonstop. It’s what we called “The monkey mind” it’s normal for our mind to wander. Don’t give your energy to the thoughts, simply bring your awareness back to your breathing.

If you’re new to meditation try 5 minutes first. It’s like you’re training your muscles in the gym, it takes time, same thing as training you mind. But the more you practice the more you get better at it. My favourite free app to help you start your journey on meditation: Insight Timer. Headspace.

“For him who has conquered the mind, the mind is the best friends; but for the one who has failed to do so, his mind will remain the greatest enemy.”

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Mindset

by Saree Jitta

When was the last time you attempted to lose weight (again), but it didn’t work? “I’ve done everything all those experts tell me to do, go to the gym everyday but I still can’t lose weight.” “I’ve tried all the diet out there, but nothing seems to work.” “I exercise hard and watch what I eat but I’m still fat, what did I do wrong here?” Any of those familiar with you? What if I told you that maybe it has nothing to do with your exercise and diet at all. None of those external factors, maybe it’s your internal factors that have been holding you back. I believe everything starts from the mind. If you have the right mindset, you can achieve anything in life not just in fitness. 

“What you think you become.” – Buddha

According to Carol Dweck (if you want to know more about fixed and growth mindset. I recommend a book from Carol titled Mindset) we can differentiate the fixed and growth mindsets across these traits. 

Fixed mindset – creates an urgency to prove yourself over and over. You attach yourself to the outcome, if I don’t success people will look at me that I’m stupid therefore I’m a failure. I mean it’s good that you have a goal. You need to know why you have to wake up at 5 am every day to go to the gym, if not then what’s the point of doing it anyway? You can eat anything in front of you, because that’s probably doesn’t matter right? But try not to attach yourself to the outcome, instead focus on the process, the learning part. It’s more about a journey, not a destination. A few phrases of fixed mindset will be like;

  • Failure is the limit of my abilities.
  • I’m either good or I’m not.
  • When I’m frustrated, I give up.
  • I stick to what I know.
  • I can’t do it; this is too hard.



Growth mindset – everyone can change and grow through learning. If I don’t become a success, I can always learn from it so I can better myself next time. Have a practice mindset which is don’t get high or low on results. Even though you don’t live up to your standard is just another practice at you developing a better version of yourself. A few phrases of growth mindset will be like;   

  • Failure is an opportunity to grow.
  • I can change and I can learn anything I want.
  • I’m inspired by the success of others.
  • I like to try new things.
  • Look at challenges as opportunities.

Now if you want to give it a go again on weight loss, try these few approaches. Follow these 3 simple steps to help you achieve on your fitness goal, or any goal in your life.

1 Find out your why?

What is your WHY? Why do you want to lose weight? And I’m not talking on a surface here, I’m talking on a deeper level. I want you to sit with yourself and dig deep. But if you’re looking for a quick fix, I’m sure you can look online anywhere on exercise and diet tips. The reason I want you to find your WHY, because along your journey you’re going to fail and your WHY will get you back up, it’ll remind you why you’ve started this journey on the first place.

2 Now you have a goal and your why, that’s great! However, without strategies or actions, you won’t reach your goal.

Let’s say you want to lose 5 lbs. in 4 weeks. How are you going to do that? You might have to go to the gym 3 times a week, mark on your calendar! You might have to eat outside less and start doing your meal prep. Maybe take Sunday as your prepping meal day, because when you’re busy and tired, cooking would be the last thing on your mind. And we know that when we’re tired and hungry, we can just grab anything in front of us.

Saree Jitta

3 Find someone who can keep your accountability.

It could be your partner, friends, a community or a coach. Because in some days you’re going to want to give up and your friends will help push you a little bit and trust me the journey is more fun when you have someone doing with you or support you. Because when you reach your goals, you guys can celebrate it together. 

Remember it doesn’t take you over night to gain weight, it takes weeks, months, even years to put on weight. Same thing, you’re not going to lose weight overnight. There’s a process, it takes time but I promise once you develop a good habit and consistency, you’ll live a happier and healthier life in a long run.

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woman-in-white-blazer-holding-tablet-computer-789822

Four years ago I lost my dad, it’s the first time I truly lost my loved one. At the same time my seven year relationship ended, it was a big hit for me. If it’s the old me In probably went back to drinking and smoking but I’ve changed for the better. I didn’t want to just eat all day and felt guilty after it either, I wanted to get out of this miserable, depressed state. So, I started weight training. I was doing exercise here and there but not really as a lifestyle. I’ve noticed that after I sweat it out, I feel so much better. I thought this was amazing! Not only I feel good about myself, but my body started to look better as well.

In our modern society these days, people stress a lot about their life, relationships, financial situation, work etc. I believe exercise is the easiest and cheapest way to help you reduce stress so, I’ve started to study more how exercise can make you happy. Have you ever noticed why after you exercise, sweat it out at the gym, you feel better afterwards? That’s because exercise is good for your brain, not just for your body. Let’s say if you want to build your glutes, you have to flex them. Believe it or not getting busy working your glutes will also train your brain to get stronger. It increases yourd heart rate, which pumps more oxygen to the brain.

When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. The University of California, says that exercise increases growth factors in the brain which makes it easier for the brain to grow new neuronal connections. Yes, there are billions of neurones in our brain like a spiders web and they can keep growing! Sounds very scientific? Let me explain to you in a very simple way.

Some days you feel like you could kill someone at work. Sometimes you think your world is collapsing, or you can’t seem to stop eating. But then the next day you feel like you’re on top of the world, then you ask yourself – what’s happening? You don’t seem to understand yourself sometimes, well that might be because of the chemicals in your
brain (hormones) are playing games with you. These are chemicals in your brain that can make you happy or not so, if you have less.

Dopamine

It releases during pleasurable situation, it motivates you, when you feel unmotivated that’s because the dopamine level is very low. There’s this experiment, they switch off brain receptors in rats which reduce their dopamine levels, slowly the rats stop moving and just want to eat cheese. So next time you lose motivation and just want to sit in front of TV and eat your favourite ice cream, put on your sneakers and go for a walk. Because exercise can increase your dopamine level, so you can get your motivation back

Serotonin

Serotonin is the key hormone that stabilises our mood, feelings of well-being, and happiness. This hormone impacts your entire body. Serotonin also helps with sleeping, eating, and digestion. When you feel sad, depressed or frustrated that might be because your serotonin is low that’s why anti depression medicine focus to help you increase serotonin. Studies have shown that exercise can help you increase serotonin.

Norepinephrine (or noradrenaline)

Helps with your attention, focus. High norepinephrine = sharp focus, low norepinephrine = dull and blah. Sometimes when I’m blocked, instead of sitting in front of my laptop, I’ll go to the gym and sweat it out. When I come back I
can be more creative.

Endorphins

When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce our perception of pain. Endorphins trigger a positive feeling in the body similar to morphine (work as pain-killer.)

The magic pill is exercise

A few examples why I say exercise cures everything.

  • Exercise boots memory
    The part of the brain that responds strongly to aerobic exercise is called the hippocampus. Since the hippocampus is at the core of the brain’s learning and memory systems, it explains the memory-boosting effects of improved cardiovascular fitness.
  • Exercise increases concentration
    Exercise help you focus and stay on task longer. Better at multitasking, ignoring distractions, and processing complex information.
  • Exercise improves mental health
    Studies have shown that exercise seemed as effective as antidepressant drugs and psychological treatment to overcome depression.
  • Exercises enhances with creativity
    Next time you can’t think of the idea for your new project. Try go for a walk or on treadmill, surprisingly you might be able to surprise your boss and colleagues with these crazy ideas.
  • Exercise slows cognitive decline
    You don’t need to be a rat race at the gym to get this benefit, workouts don’t even need to be extreme, as long as you get your heart rate up a bit. Could be walking 30-45 minutes or weight lifting twice a week can have a good impact on your health.
  • Exercise improves circulation
    Exercise increases heart rate, so it helps deliver more oxygen and glucose to the brain to help with blood circulation.
  • Exercise helps learning and memory
    You don’t need to kill yourself at the gym, just moderate physical exercise like walking your dog in the park boosts memory functions and learning.
  • Exercise builds more brain cells
    Exercise prevents diseases

If you want to start exercise. I’d recommend two days strength training combined with 150 minutes of moderate intensity exercise like walking, dancing or 75 minutes of vigorous-intensity exercise like hiking, running, cycling.
Bottom line any exercise is better than none exercise at all. Choose what you enjoy to develop an active living for a healthier lifestyle.

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