For so long I thought happiness was a certain point, achievement of a goal, a number on the scale, certain financial achievement, getting married, the look of my body or
even my pant size. I literally thought happiness was something that eventually would come and happen to me when I achieved a number of things.
During this time, more often than not, I found my emotional state out of balance due to confrontation, argument, stress, tired, insecurity, jealousy, resentment and envy. This
judgment and comparison of myself to others, coupled with bashing myself for where I thought I should be and wasn’t, would lead me to self sabotaging behaviors—negative thoughts, overeating, binging on unhealthy foods in my car or hidden from
anyone’s view, drinking, spending money I didn’t have on trips or clothes, calling a friend who I knew would help me wallow in self pity, and blaming everyone and everything around me for why I couldn’t achieve success.
Doubt is, the dream killer!
It is the most dangerous and insidious form of mental terrorism on the planet.
What Would You Do If You Weren’t Afraid?
Despite having good intentions, many people live their lives on autopilot, not fully experiencing themselves in the world around them. And while activities such as yoga, exercise, and meditation may help, many find it difficult to remain focused on what’s possible when confronted with the challenges and demands of our fast-paced and ever-evolving society.
Looking for the best workout nutrition strategies to help improve performance, drop body fat, and gain lean muscle? Look no further. This article will teach you what to eat before, during, and after exercise for your specific goals.
Just how important is workout nutrition anyway? Does eating specific things, at specific times, improve performance and help add lean muscle while losing fat? And, if so, what should you eat before, during, and after exercise?
These are common questions we get at The Marble Method. Which is why, in this article, we review the science of workout nutrition (you might be surprised by what I find) and share some of the best workout nutrition strategies for different goals.
A healthy lifestyle is never effortless.
Only for many of us, it feels unusually hard right now.
Shockingly so, perhaps.
Yes, stress, overwhelm, and depression may all be contributing factors.
But there’s also a good chance something else happened:
The pandemic just broke your “system.”
Ever feel like the body you want is always just out of reach?
Like you’ll never quite be lean, strong, fit, or healthy enough?
Or that there’s always somebody “better” than you?
Here’s 5 Ways to Stop comparing yourself to others physically--how to stop hating on your body, and free yourself from the frustration of constant comparison.
7 WAYS TO MAKE TIME FOR EXERCISE & NUTRITION.
How to prioritize health, organize your schedule, and get things done.
Understanding why you want to eat better and exercise more gives you the motivation to prioritize it over other things.
Lots of people looking to improve their eating think meal plans are the answer.
The only problem? Meal plans usually suck… and they rarely last. So, instead of prescribing yet another doomed eating regimen, check out these 6 ways to transform any diet in a sustainable way.
“Do I get a meal plan?”
This is the most common question we get from folks who are considering, or just started out in, our nutrition coaching programs.
The answer: No, we don’t do meal plans.
But we can’t blame people for asking.
Sure, meal plans have long been a staple of the fitness and nutrition industry. Coaches are taught to create them. Clients are taught to expect them.
Most of the time, meal plans don’t work.
This easy-to-use chart shows you how to make healthier nutrition choices for achieving your goals, while still enjoying the foods you love.
“What foods should I eat?”
It’s a question we hear often. Sometimes in desperation.
Not because of the easy choices—spinach, duh!—but because of the not-so-obvious ones that cause confusion.
Foods that have been demonized then celebrated. Or celebrated then demonized. Or that come in so many forms it feels impossible to know the best choice.
In my world, weekend overeating (and over-boozing) was ‘just what people did.’ It felt good to let loose… until I got sick of the regret, guilt, bloating, and extra pounds. That’s when I discovered the surprising *real* reason behind my Friday-to-Sunday gorging. Here are the 5 strategies I used to ditch the habit (and the weight) for good.
I used to overeat like a boss.
Sure, I was “good” all week.But weekend overeating?
That was my jam.
Every Friday around 5pm, as I waited for the bus after work, I’d start to salivate. The end of the work week meant red wine, pizza, a giant bag of chips, and bad movies. It was a Friday ritual.
5 surprising strategies that helped me ditch the bingeing, the guilt, and the extra weight.
Here are 5 simple strategies—along with 16 delicious recipes—to help you get off the cravings train for good.
Have you ever stared at a pile of crumbs, with a belly full of shame, and wondered, ‘How did I let this happen?’
We can relate. Because almost everyone can relate.
Besides driving you to eat, cravings can drive you nuts—making you feel like an out-of-control failure who can’t keep from overindulging.
But you aren’t powerless against these urges, even if it seems that way.
The secret to winning the cravings game?
It’s not about eliminating your cravings altogether. That’s wishful thinking.
It’s not about building your willpower, either. Relying solely on self-discipline all-too-often ends with a binge (and then a whimper).
No, the way you conquer your cravings is by outwitting them.
How? By understanding why, where, and when they occur and creating a strategic action plan ahead of time.
I know many of you are curious to what the heck macros are!
To keep it simple...
The only time I have followed a macro plan was when I was competing in a fitness competition. "Macros", along with intermittent fasting, cleanses, carb-cycling have gained popularity lately but it doesn't always work for everyone.
Often, when we decide to do our macros, we think "diet". The diet mentality is often rooted out of fear, shame, not feeling good enough and can easily put us into an unhealthy cycle. It doesn't have to be difficult.
I will explain macros in detail and how to figure it out because you have asked... but know, that if you do the simple tips before I explain macros, you will be WELL ON YOUR WAY TO SUCCESS.
WHEN THE SCALE SUCKS! (In my opinion, it always sucks).
Does it ever feel like you’re hungry all the time? Like, you know you need to “get control”, but you can’t seem to “find the willpower” to close the bag of candy or stop picking off your kids’ dinner plates?
As we digest our food, the gut sends signals to the brain about how much energy we’ve
consumed to trigger satiation (the feeling of fullness) so we know when we’ve had enough.
Unfortunately, it turns out that all it takes to override thousands of years of relationship building between gut and brain is a humble bag of Cheetos.
Processed food, with its extreme energy density and intense salty / sweet / fatty / crunchy / creamy tastes, tells our brain that we’ve hit the calorie jackpot: Eat until it’s gone! Stock up! You’ll have enough energy and nutrients to last for weeks!
Of course, for most people, the junk food never runs out, so you’re left eating and eating and eating with zero satiation (and almost zero actual nutrition).