Mood, food and movement
For some people, these three words hang precariously around in their head every time they eat; feel low or miss a gym class.
With the constant reminder that we need to find a balance to achieve the perfect physic; we decided to investigate what the obstacles are when faced with the desire to change bad habits and start a new healthy regime!
The turning point
You are struggling to push the trolley around the supermarket; becoming out of breath using the stairs and seem to edge towards that donut every time your mood hits that low button. In the back of your mind there is a faint voice telling you to change. To find a regime that will help kick start you back to fitness and change the way you eat forever. This voice means you are ready and you want to start the journey to a new happier and healthier you.
So, let’s delve deeper into the anxieties of starting a new programme of food, balance and fitness and find some answers on how everyone and we mean EVERYONE, can overcome any issues to improve their physical appearance and fitness levels.
Let's start with food
Your relationship with food when you are a young person can transition into what you eat as an adult. High caffeine and sugar-based diets fuelled with takeaways, donuts, sweets and fizzy drinks can lead to cravings and obesity. It can also lead to an unhealthy relationship with food, almost like an addition which is hard to crack.
Switching to a healthier diet as we age is crucial to not only stabilise our moods and emotions but also to prevent disease like diabetes and heart problems. But it is the addiction to caffeine, refined sugars and unhealthy carbohydrates that really causes anxiety when we try to start a new healthy regime, which is why so many of us fail. Couple this with an overweight body which has had limited movement for some time, we can see why so many people are unable to make the switch to a happier healthier lifestyle!
Here are the challenges you might face and our experience, through The Six Pack Revolution, on how to overcome each obstacle daily!
I can’t commit to a recipe plan as I feed my whole family
The best way to tackle your eating habits is to do it as a family. Start by changing what is in your cupboards. Go shopping together and make some healthy food choices that all the family will love. If your kids are food monsters who snack all the time, make sure they have access to already prepared healthy snacks. Dig out your Tupperware and keep it stored in your fridge, packed full of healthy snacks like homemade houmous with ready to eat veg and some fruit.
If you are starting a specific regime where you need to follow a diet, then batch cook your portions for the week. If you have children and a partner to include, adapt your recipes as you go. A great example is the firm family favourite, spaghetti Bolognese; switch your spaghetti for spiralized courgettes and your mince beef for turkey or Quorn.
I have a busy lifestyle and often have to eat on the run
We believe, at The Six Pack Revolution, rather than miss a meal or panic buy something unhealthy, it is much better for your body to eat regularly and if more convenient, use a meal replacement smoothie. The right smoothie will allow you to have a meal on the go that nourishes your body with natural ingredients, high protein and essential vitamin and minerals. Plus it will help speed up your metabolism and keep you feeling full until your next healthy snack or meal. Our own delicious smoothies are available to purchase now on our shop.
I feel hungry all the time
Hunger often sits alongside stress and anxiety. If you use food for comfort then that hunger feeling you are getting, maybe a trigger to relieve anxiety. Bad habits can create this pattern so it is worth really thinking about this when you are trying to change your eating style, make your ‘go to’ foods have a positive effect on your body not a negative one. Hunger can also be born from an unbalanced diet. So a good balance of protein, healthy fats, good carbohydrates and eating regularly promotes fullness, more energy and reduces appetite. Make a change in your diet to ensure every meal includes the right balance and this will help control your hunger.
I snack at night
Most people tend to veg out in front of the TV and gorge on high-calorie foods. By eating regularly and having your healthy meals already prepared, this will remove those urges for the evening munchies.
It’s so easy to prepare a healthy bedtime snack so make sure you have your fridge and cupboards stocked up. We love combining full fat Greek yoghurt, a few berries of your choice and a sprinkling of almonds or desiccated coconut; this is a great balanced healthy choice. It will stop you reaching for those late-night fatty crisps or processed foods which can add to you feeling depressed, exhausted, anxious, tired and completely unmotivated.
Sugar: that great emotional regulator. Plenty of people use sugar to regulate their mood. Self-medicating with a donut or a bar of chocolate when they are down is common and the really dangerous thing about this is that it will TEMPORARILY work to improve your mood. Cut the sugar out and see just how great you can feel!
Carbohydrates: another mood influencer. Eating a very low carbohydrate diet can have a negative effect on your body. Enhancing fatigue and reducing the desire to exercise. A high loaded bad diet can make you feel bloated; sluggish and generally run down. A happy balance is what we need here with our carbs!
Coffee: is a double-edged sword. In moderation, it can give you a boost of energy; if over-consumed, it can wreak havoc leading to adrenal fatigue, mood swings and anxiety.
Our Healthy Eating Beginners Guide will give you a guide on the best foods to introduce into your diet to make you feel happier and healthier!
I choose sweet foods to make me feel better
We would like to say there is some miracle cure to stop craving a sweet dessert after a meal or consuming donuts or ice-cream to make us feel better. Unfortunately, it is literally down to willpower and stopping yourself from undoing all of your good intentions.
If you are part of a programme that includes coaching and/or a group environment, then often comradery and ‘we are all in this together’ community can give you the confidence to help you resist. Something that we recommend is to find delicious alternatives, some go-to healthy desserts that are sure to please your taste buds. A great example of these would be in the The Six Pack Revolution recipe book, Eat Your Way to a Six Pack.
Remember, sugar is addictive, like recreational drugs, it releases opioids and dopamine. This means after the high comes the big ‘sugar crash’ which can cause your body to release adrenaline to compensate which is the ‘fight of flight’ chemical that causes anxiety and irritability.
All my meals are loaded with bad carbohydrates I can’t find an alternative
White bread is probably the most commonly used lunchtime ingredient for both children and adults across the UK and the unhealthiest option. Let’s face it; most of us now know that white bread is made from refined flour which has undergone a process that removes the germ (the bit we want which contains protein, minerals, healthy fats, B vitamins and so on). The reason; so it lasts longer on the supermarket shelf.
There are so many new options now available at the supermarket that you can choose from. We recommend choosing a healthier option such as; sweet potato or wholemeal wraps/pittas which are a great way to switch out that unhealthy white bread.
Pasta, is another example of a mealtime staple for many families because it’s not only reasonably priced, it’s also filling and great with any kind of topping, even just tomatoes and garlic. White pasta is harder for the body to break down and more likely to cause an increase in weight. Wholewheat pasta on the other hand is much easier to digest and is lower in carbohydrates making it the better choice.
The whole idea of completely stripping carbs out of your diet is not the way to go; a balanced diet is always best. If you want to be super healthy, great substitutes for pasta are quinoa, bulgur wheat, freekeh or wholemeal rice. Remember, fruit and vegetables are also a great source of carbohydrates too!
I drink caffeine to keep me going through the day
Coffee is the go to choice for many of us whether juggling our careers and/or children, trying to fit in exercise, socialising and generally looking after our house and our family.
Actually, if you are hoping to feel happier and healthier, keeping your caffeine intake low is a priority. The Polyphenols in coffee have been proven to hold weight around the midsection. That means if you are trying to achieve a slimmer and more toned physic, then adding caffeine to your diet is not the way to go. By reducing your caffeinated drinks, during the day, you are allowing your body to remain balanced.
We love to switch our coffee out for a healthy refreshing fresh mint tea or even a green tea. However, do not underestimate the benefits of reaching for the water instead, when fatigued or tired.
Move your body!
If you are overweight, stuck in a rut and generally making bad food choices, then the last thing you are going to want to hear is that you also need to engage in some exercise to feel better.
However, the minute you lift that battle rope; complete that 1k walk/run; or even just start with a 15 minute daily routine; you are going to feel awesome.
We see a huge variety of people with different shapes, sizes and levels of fitness take on and enjoy our exercise challenges throughout our 75 day programme so we know, once you have that strength of mentality to go for it, then the rest just falls into place. Remember you have to be in it to win it!
I’m so unfit I can’t keep up with the exercises
If you join any of our programmes, you will always find a low and high impact option for every exercise your coach asks you to complete. Whether you are using a gym or working out at home, your main priority is to exercise safely within your limits so work to your ability and you will find that you will build strength and stamina along the way. Don’t be put off, you are working towards a goal of being a happier and healthier you, so a little step out of your comfort zone at first is the way to go!
I’m too busy to exercise every day
We know life can be challenging. There will always be new challenges to overcome to fit in everything you want to achieve. The idea of taking some time for yourself can also be difficult if you have people relying on you. However, your mental health, your overall well-being and generally the way you are able to cope with your everyday challenges will become easier and happier if you make sure you spend time on yourself and your body. Introducing new routines into your life takes time, so small steps in the right direction is all that is needed. Use a diary and try and plan your week to ensure you take time out to exercise. Movement can be in many different forms, dancing is known to make us happy; running can release important endorphins to help us mentally cope with day to day life and defined exercise plans can make us feel accomplished and ready to take on the next task.
THE FINAL THOUGHT
The knowledge and experience we have gained from supporting participants through The Six Pack Revolution has made us realise that anybody can overcome the challenges we have discussed. These ‘obstacles’ are all based on real questions we have been asked during our 75 day programme over and over again from our participants.
What we do know for sure, is that every one of our participants that start their journey with us has wanted wholeheartedly, to overcome these challenges and find a healthier and happier place for both their body and mind.
If you would like to ask us a question about our programme or ask our wonderful founder and all round nutrition and fitness guru, Scott Harrison, a question about your own health challenges then please email us at [email protected] we can do this!
The Six Pack Revolution is a 75 day transformation programme, where we coach you on fitness, mind-set and nutrition.
Founded by Scott Harrison, the programme includes everything you need to get you into the best shape of your life. You’ll learn how to cook delicious recipes, and complete daily and weekly fitness challenges within a group of like-minded people, all looking to achieve the same outcome as YOU!
All our Six Pack Revolution coaches have been through the programme. They started where you are today and are proof that the programme works, and proof that anyone can do it too!
One of the best things about The Six Pack Revolution is the support network. You’ll get to know your new fitness family through a private Facebook Group. This is ‘The Hub’ where others in the group share their experiences, results and tips on overcoming obstacles.
We believe in you, and can’t wait to welcome you to the revolution!