Category Archives: personal trainer

CDC Issues New Health Guidelines In Response To Pandemic

By Tony Bianchino, Founder, Out Run Your Fork Personal Training and Nutritionists in Westfield, NJ

In a stunning move the Centers For Disease Control and Prevention (CDC) announced new recommendations to help Americans stay healthy during the global pandemic.

Covid-19 and the latest Omicron variant have made their way around the world and have landed in our local communities.

The CDC is recommending vaccinations, boosters, social distancing and regular testing to help slow the spread of the virus.

In their recently published Fact Sheet Move Your Way®, the CDC also recommends more traditional measures to remain healthy.

Move Your Way® strongly recommends various exercise to help combat various diseases.

The biggest surprise is the recommendation for strength training to be performed 2 or more days per week and a total of 5 hours per week (about 25 minutes per day).

The CDC defines “muscle- strengthening activities” as:

• Lifting weights
• Doing exercises that use your body weight for resistance (e.g., push-ups, sit-ups)

According to the publication, in order “to gain health benefits, you need to do muscle- strengthening activities to the point where it’s hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. Try to do 8-12 repeti- tions per activity, which counts as1set.Trytodoatleast1set of muscle-strengthening activi- ties. To gain even more ben- efits, do 2 or 3 sets.”

They continue by adding that only 30 minutes of strength training should be performed 2 or more times per week.

There’s really no surprise here. We’ve subscribed to the 30 Minute Strength Training model for over 30 years now,

30 minutes of strength training not only helps you lose weight and stay strong, but it also helps boost your immune system and can lower blood pressure, reduce cholesterol, decrease risk of diabetes, and a host of additional health benefits.

Specifically to Covid-19 and the latest Omicron variant, strength training can also help promote better sleep, stronger heart and lungs and better men- tal health. All these, among the many additional benefits, help create a stronger immune sys- tem and promote a healthy heart and healthy lungs.” According to the CDC, muscle strengthening activities should “work all the major muscle groups of your body—legs, hips, back, chest, abdomen, shoulders, and arms. Muscle- strengthening activities should be done in addition to your aerobic activity.”

Although the CDC recommends muscle-strengthening exercises and they cite the areas to be worked, they fall short of specific recommendations.

The individuality of each person’s needs, capabilities and conditions make it difficult to some up with blanket statements and generalized workouts to be effective.

That’s where a personal trainer comes in. Most people need some guidance based on their goals and their current abilities. For the most part people either need someone to help motivate them on their journey or they want to get healthy, but they want someone to guide them so that they don’t get hurt.

We provide all the help people need. With over 33 years of experience, our trainers have been helping people lose weight, get strong, in crease flexibility and boost their en- ergy without sacrificing time or risking injury. Now that says a LOT!

If you have questions about getting healthy and adding re- sistance training to your plan, then Tony can be reached at Out Run Your Fork Personal Training, 474 North Ave, E, Westfield, NJ, or by calling 908-224-6855 and at http://www.outrunyourfork.com.

If you’re ready to work with a Personal Trainer or Nutritionist to get your life back on track, then click here to see how you can improve your life without all that baloney.

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

As a personal trainer and nutritionist near me in Westfield, NJ, we create better health for people over 40 who are looking to lose weight, build strength, increase energy without sacrificing time or risking injury.

Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.

PS, whenever you’re ready here are two ways to work with us:

Talk to Us on the Phone : Get Healthy and Build a Strong Immune System and see what it takes to work with one of our trainers by requesting more information here»
Schedule your Free Session for Personal Training to help you get Stronger, Lose Weight, Boost your energy without wasting a lot of time or risking injury. Just CLICK HERE to schedule that out.

Janhavi Healthy and Fit — Janhavi Knows That Keeping Good Habits Is The Key To Staying Healthy and Fit

8 Tips For Choosing The Right Trainer in the New Year

By Tony Bianchino, Founder, Out Run Your Fork Personal Training and Nutritionists in Westfield, NJ

I gotta start out by admitting that losing weight can frustrating.

Every year we make resolutions for New Year and this coming year will be no different. But, do we follow through on our promises? It’s a tough question

New Year Resolutions come on strong like a sudden fever. People all over the world make firm commitments to make more money, be a better spouse, get healthier and lose weight… Problem is, like a fever, the hot flashes fade with time and life gets in the way. Doubt creeps in and suddenly our goal seems so hard to reach and, oh, we’re ok with the way we look. We slowly slip into that coma of complacency and rationalize that we’re supposed to be comfortable with the way we look. Nobody should judge us anyway…

We’ve all been there, but the reality is, we really would like better health. A personal trainer can help you on that journey. But, how do you know which trainer is right for you? What qualifications should a good trainer have? Should they be a man or woman? What are their training philosophies and why? Should they work at a private facility or a large health club?

Get Your FREE No-Obligation Personal Training Session Today!

These questions can leave us frustrated and often times unhappy with our choice in trainers. But, perk up! Help is on the way. Read On for your definitive guide on choosing the right personal trainer for you.

Private Facility or Large Gym: If you prefer true one to one help without distractions or are not comfortable exercising in front of lots of people, then a private facility may be for you. Otherwise, you may be comfortable at a larger facility or commercial gym. A large gym may also offer more equipment and allow you to workout on your own. A word of caution: Large gyms are more likely to lock you in to a long term contract with cancellation fees and penalties for missed appointments. Also, if your trainer leaves, then you will be reassigned to another trainer at random … and no … you will not be released from your contract if there are no trainers that you like.
Qualifications: A competent personal trainer should have at least one certification from on of the Top 5 Personal Trainer Certification Organizations. This ensures at least some level of competency with human anatomy, kinesiology, methodology and professional interaction. Additional certifications would do well to round out and reinforce what your trainer should know.
Training Methodology: Ask your prospective trainer about their training philosophy. Do they employ only one type of training methodology? Or can they explain how they would tailor your program to your goals and contrast that to someone with other goals? If not, then they probably won’t tailor your program as you progress.
Experience: Your trainer should have experience working with other clients like you. If you’ve had past injuries or have any special considerations, then ask how they have worked with other clients who have similar situations. If they have no experience, then ask how they will work with you based on this special need. If you’re satisfied with the answer, then proceed to the next step. Check out Our Experience here »
Appearance: Do they dress neatly and have good hygene? Are they organized and on time for their appointments? These traits lend themselves to a trainer who will be organized with your programming, show up to your appointments on time and have a watchful eye while you are working out.
Attention to Detail: If you find your potential trainer taking glimpses of themselves in the mirror or allowing their eyes to wander around the gym while you are working together, then you can be sure this is a sign of how UN-attentive they will be throughout your workouts. If you want someone who can correct your exercise form and keep you from injury, then you’ll want to skip on this type of trainer.
Availibilty: Make sure that the trainer you are considering is available at times that work for your schedule. If they are booked solid and only have two days back to back (instead of spread out a bit), then they’ll need to work something else out for you. If they are accommodating, then you might have someone you can work with. Book Your Free No-Obligation Session Today »
Personality: Lastly, and potentially the most important of all, you should make sure that you both hit it off right from that first session. Go with your gut on this one. If the prospective trainer is too serious for you or barks commands when you prefer someone more even keeled, then you should probably look elsewhere. You can always request an appointment with another trainer to try them out.

Remember that when getting professional help you have the right to ask for someone who is the right match for you. Don’t be pressured into working with someone with whom you are not comfortable or you may be stuck with that person for a long time.

When you do find the right trainer, it will be one of the best decisions you’ve ever made. You’ll find, like most people, that you’ll remain with that person for years to come. They most likely will become a great friend or even part of your family!

For more answers, feel free to post your questions ion the comments below and subscribe to our YouTube channel where you’ll find many tips like these in quick, easy to understand video format.

Get your Free No-Obligation appointment or consultation today. Schedule your appointment, drop us an email or give us a call today. Remember, you deserve the best and I look forward to hearing from you.

Here are the best workouts for Women Over 40

This link right here can help teach you how to get the most out of life in minimal time without risking injury.

I’ve opened up enough spots for only five people to join us in a very special program.

If you’re tired of feeling left out because you can’t handle those high intensity, never ending workouts that are designed to get you injured, Then click here to see how you can improve your life without all that baloney.

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.

PS, whenever you’re ready here are two ways to work with us:

Get on our Black Friday Special going on till Monday. Get 3 personal training sessions, one 30 minute massage, Nutrition Consult and much more. CLICK HERE for the details.
Talk to Us on the Phone to help get you through the holidays without the holiday weight gain. Just reply back with the words NUTRITION CHALLENGE and we’ll call you right away.
Schedule your Free Session for Personal Training to help you get Stronger, Lose Weight, Boost your energy without wasting a lot of time or risking injury. Just CLICK HERE to schedule that out.

How I lost Two Belt Sizes In Three Weeks

By Tony Bianchino, Founder, Out Run Your Fork Personal Training and Nutritionists in Westfield, NJ

There’s no secret to weight loss. It’s a simple formula of calories in vs calories out.

Adding strength training helps you preserve muscle and prevent your metabolism from taking a nosedive.

If you want to feel absolutely great and keep in tip top health, just add in a good balance of highly nourishing foods.

That’s it. Pretty simple, huh? Of course it is.

Roadblock to Fitness

The problem occurs when we make excuses for not eating right or exercising.

“I’m too tired to cook when I get home from work.”
“I can’t give up my my (insert favorite alcoholic beverage or unhealthy food). It’s how I relax / it’s my reward.”
“I don’t have time to get to the gym.”

Here’s what this really means:

“I won’t prioritize my health over other things in my life. Although I want to lose weight, I’ll make excuses as to why I can’t do it.”

And there’s that word “can’t.” I call it the Other Four-Letter “C” word.

As a matter of fact this “C” word is worse. It confines you to a very limiting mindset.

Anytime someone says they “can’t” do something, I correct them and say, “No, you can do it. You just won’t.”

So, are you really ready to hear how I lose two belt size in three weeks?

You Really Want To Know How I did it?

I FASTED!

Yep. You read it right. I fasted.

It started with a 36 hour fast because I had some serious pain in my gallbladder.

I broke the fast with some juices from my local juice place and then I hesitantly ate some dinner, praying my belly wouldn’t hurt again.

IMPORTANT HEALTH NOTE: You MUST drink plenty of water, watch your urine color and eat all of your calories during your non-fasting period AND the food must be as nourishing as you can find (no pizza and ice cream here).

The Details

I began fasting for 24 hour periods once every three to four weeks for 3 months. Then I started doing a bit more.

I started to experiment with different levels of intermittent fasting. 16 hours of fasting plus 8 hours of eating. Then I tried 20 hours of fasting with 4 hours of eating. I also tried 24 hour fasts once per week.

What really kicked it all into high gear was the 20 hour fast with four hours of eating.

Again, re-read that important caveat above. Without following those rules you will NOT experience the benefits of fasting or intermittent fasting.

Click Here to see a typical day of intermittent fasting for me

Now, remember, the key to weight loss on a fasting diet is to incorporate the right amount of exercise with some excellent nutrition.

What type of exercise? A mix of Strength training (working out with weights) and some cardio (walking, running, biking, etc)

This video shows the benefits of both:

Most people are ok with cardio, but they don’t take the time to do strength training. Typically it’s only because they lack the knowledge of what it is and how to do it.

Here are the best workouts for Women Over 40

This link right here can help teach you how to get the most out of life in minimal time without risking injury.

I’ve opened up enough spots for only five people to join us in a very special program.

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.

PS, whenever you’re ready here are two ways to work with us:

Get on our Black Friday Special going on till Monday. Get 3 personal training sessions, one 30 minute massage, Nutrition Consult and much more. CLICK HERE for the details.
Talk to Us on the Phone to help get you through the holidays without the holiday weight gain. Just reply back with the words NUTRITION CHALLENGE and we’ll call you right away.
Schedule your Free Session for Personal Training to help you get Stronger, Lose Weight, Boost your energy without wasting a lot of time or risking injury. Just CLICK HERE to schedule that out.

The Dangers of Fasting

By Tony Bianchino, Founder, Out Run Your Fork Personal Training and Nutritionists in Westfield, NJ

It started with a 36 hour fast because I had some serious pain in my gallbladder.

I broke the fast with some juices from my local juice place and then I hesitantly ate some dinner, praying my belly wouldn’t hurt again.

The Details

I began fasting for 24 hour periods once every three to four weeks for 3 months. Then I started doing a bit more.

What really kicked it all into high gear was the 20 hour fast with four hours of eating.

Again, re-read that important caveat above. Without following those rules you will NOT experience the benefits of fasting or intermittent fasting.

On a typical day I would break my fast at 5 pm. Why 5pm? Simply because I want dot have dinner with my family at 7pm and be done eating by 9 pm. I needed that 4 hour period to get all of my calories in without eating massive amounts at one sitting and then feeling sick.

My 5 pm break-fast could consist of something easy to digest and was usually reminiscent of foods that I’d eat at breakfast: Non-fat plain Greek yogurt with berries and a piece of fruit. I’d also have some veggies with it and then eat again shortly after.

Sometimes I’d eat more at the first sitting if I was extra hungry. But, no matter what I’d take my time eating.

I might have another snack before dinner. Maybe some eggs and oatmeal or another piece of fruit.

Dinner would be a low-fat high protein like chicken breast or fish paired with some vegetable and a complex carb (sweet potato, rice, etc).

Closer to 9pm I’d have something light again such as a protein shake from Advocare® (that link gets you 10% off) and maybe another fruit and veggie.

Is Fasting Not For You?

If the idea of fasting makes you feel faint, then don’t worry. It’s not the only way to lose weight.

I’ve used MANY methods to lose weight, but all of them included strength training coupled with proper nutrition and cardio.

If you’f like to explore other ways to get your nutrition right and have a custom plan built just for you, then click here to find out how you could work with one of our Certified Nutritionists.

We’ll build a Completely Customized Nutrition Program that’s designed specifically for you.

Fasting can be a great way to give your digestive system a break and control your eating so you can lose weight and live a healthy life.

Make sure you follow these simple instructions to ensure you do it in the most healthy way possible.

*** Just a little disclaimer: This article is a recounting of my own experiences with fasting and intermittent fasting. It is not meant as a guide for fasting and does not replace the advice of a medical professional. Seek advice from a medical professional before embarking on any exercise or nutrition program.

Here are the best workouts for Women Over 40

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.

PS, whenever you’re ready here are two ways to work with us:

Get on our Black Friday Special going on till Monday. Get 3 personal training sessions, one 30 minute massage, Nutrition Consult and much more. CLICK HERE for the details.
Talk to Us on the Phone to help get you through the holidays without the holiday weight gain. Just reply back with the words NUTRITION CHALLENGE and we’ll call you right away.
Schedule your Free Session for Personal Training to help you get Stronger, Lose Weight, Boost your energy without wasting a lot of time or risking injury. Just CLICK HERE to schedule that out.

30 Minutes a Day Keeps The Fat Away!

By Tony Bianchino, Founder, Out Run Your Fork Personal Training and Nutritionists in Westfield, NJ

Take a look around. How many places do you see pushing 45 minute or 1 hour workouts?

They tell you that high intensity workouts are the only way to go.

They use words like “beast“ and “grind” as symbols of commitment, work ethic and pride.

Truth be told, everything about this philosophy is flawed.

And I’ve been saying this for a very long time.

Allow me to introduce you to the big guys who back me up.

Both the CDC and the mayo clinic agree that 30 minutes of “muscle-strengthening workouts” are superior to longer workouts.

Here are the best workouts for Women Over 40

They go on to say that muscle-strengthening workouts should be performed “at least” 2 to 3 days per week.

Muscle-strengthening workouts are defined as Resistance training consisting of body weight exercises, weights, resistance bands and workout machines.

They both agree that this type of resistance training performed 2 to 3 days a week for 30 minutes per session has been shown to dramatically improve:

• Strength

• weight loss

• cognitive health

• mental focus

• a strong metabolism

• optimal hormone health

• And overall health and well-being

We’ve been practicing 2 to 3 days a week of resistance training for 30 minutes per session for many years now.

Turns out I’m just ahead of the curve.

you can be ahead of the curve, too.

This link right here can help teach you how to get the most out of life in minimal time without risking injury.

I’ve opened up enough spots for only five people to join us in a very special program.

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.

PS, whenever you’re ready here are two ways to work with us:

Get on our Black Friday Special going on till Monday. Get 3 personal training sessions, one 30 minute massage, Nutrition Consult and much more. CLICK HERE for the details.
Talk to Us on the Phone to help get you through the holidays without the holiday weight gain. Just reply back with the words NUTRITION CHALLENGE and we’ll call you right away.
Schedule your Free Session for Personal Training to help you get Stronger, Lose Weight, Boost your energy without wasting a lot of time or risking injury. Just CLICK HERE to schedule that out.

Healthy For The Holidays: This is the Answer

By Tony Bianchino, Founder, Out Run Your Fork Personal Training and Nutritionists in Westfield, NJ

f you didn’t read my email on Sunday, then you really missed a doozy.

It’s the most personal, intimate email I’ve shared.

It’s actually the most personal thing I’ve ever shared anywhere.

If you haven’t read it, then maybe you should.

It’ll give you some insight as to why I praise this one trait: Resilience

Your ticket to resilience lies here.

Resilience makes everything else possible.

It’s like wax on a car. The water beads up and slides off effortlessly. The car doesn’t have to work at it. Neither does the wax. It just is.

But, it didn’t just happen.

It took effort to apply the wax. Many, many circles applied with good pressure to get the wax on. Patience as the wax cured. And many, many circles to take the wax off.

It took a lot of effort to get the car protected from the rain so the paint stays like new regardless of what environment it is in.

It takes time, and caring effort to keep a car running well… purring like a kitten while the engine idles. The oil gets changed regularly. New brakes, new tires and tune ups are part of the maintenance.

Oftentimes the process is repeated.

That’s a lot like all of us. Isn’t it?

We need to put in the work to protect our bodies. To make them resistant to disease. Running optimally so we feel our best.

It takes effort to make our bodies resilient.

We need to eat good, exercise and get our sleep.

Without these things our bodies begin to break down.

If want to buck the trend and feel resilient this holiday season, then we just might be the “mechanics” who can help keep your engine purring like a kitten.

This is the last day for our Black Friday/Cyber Monday deal.

It’s an incredible deal that I won’t ever offer again. Tha’s not sales speak, either. I promise this is the one and only time.

If you want to be resilient and feel the best you’ve felt in years, then join us on our Black Friday/Cyber Monday deal.

Yours in Health,

Tony

PS: Here are three more ways to work with us

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.

PS, whenever you’re ready here are two ways to work with us:

Get on our Black Friday Special going on till Monday. Get 3 personal training sessions, one 30 minute massage, Nutrition Consult and much more. CLICK HERE for the details.
Talk to Us on the Phone to help get you through the holidays without the holiday weight gain. Just reply back with the words NUTRITION CHALLENGE and we’ll call you right away.
Schedule your Free Session for Personal Training to help you get Stronger, Lose Weight, Boost your energy without wasting a lot of time or risking injury. Just CLICK HERE to schedule that out.

Photo by Ron Lach on Pexels.com

Are You A Victim Of Self-Sabotage?

By: Nora Gallagher

There are several different types of self sabotage that people can sometimes run into after making some initial progress. At Out Run Your Fork Personal Training we provide solutions to so many stables for so many different types of people.

Becoming aware of these acts of sabotage can help prevent you from falling into your own trap. Also, as we approach the holiday season, it is particularly important to address this issue since these tendencies have a way of really taking over this time of year. In this article I’ve identified four of the most common ways people subconsciously get in the way of their own path to success.

Self-Talk-

Your inner voice and personal mindset carry more weight than you probably realize. When you bring up history and old thought patterns, it can be self fulfilling. For example, when you say “Ugh, here I go again…” or “I failed in the past at this, I won’t be able to do it now” you are giving yourself permission to fail again.

If you recognize yourself doing this, try switching your mindset to stay focused on the present and leaving the past in the past. Remind yourself that progress is not always going to be linear and that having good days AND bad days (or bad moments) IS NORMAL. When you choose to focus on the positive choices you have made you are shifting your mindset. Having the ability to self correct and continue to move forward is the ultimate goal but reminding yourself how you have failed in the past will not allow you to do this.

Rewards

It is VERY common to use food as a way to reward ourselves, even when people begin to lose weight, despite it being counterintuitive, it is very common to use food as a reward.

Rewarding yourself with food can be tricky to navigate, as everyone deserves a treat from time to time, but watch yourself when you say / think the phrase “I deserve…” because sometimes this can lead to sabotage. If, for example, you just accomplished a goal and want to celebrate, think ahead about what that treat will look like. The first question you ask yourself should be, can this reward be something other than food? If the answer is absolutely not, try to choose a food/drink you have control over. For example, if you know you have a weakness for cookies and you truly cannot eat just one, choose something else so you do not end up eating an entire box of cookies. When you are aware of what your “trigger foods” are, or foods that you typically binge on, it helps to plan ahead. When you have a plan in place, you can enjoy your treat without feeling guilty because you over indulged.

Another example of food being used as a reward is when we use it during our transition or break times. Sometimes it is easy to fall into a pattern where you are grabbing a snack in between certain activities throughout the day. For example, if you worked on a project for two hours and need a break, it’s common to reward yourself with a snack, when in reality all you really needed was some fresh air and a stretch. A morning workout with a personal trainer could be just what the doctor ordered. It’s important to remain mindful of your choices and not simply pop a snack in your mouth simply out of routine.

Perfectionist sabotage

Perfectionist sabotage is allowing one small mistake to ruin your whole day. For example, if you were to eat a piece of Halloween candy and then say to yourself “well, today is ruined now, might as well eat whatever I want and get back on track tomorrow”. The very important thing to keep in mind here is that one piece of Halloween candy is not sabotage, the following 10 are. What you need to be able to tell yourself is to stop, regroup and instead of focusing on the candy you just ate, focus on the meal or snack right after the candy and you will be ahead of the game.

Jeckyll and Hyde

Dr. Jeckyll and Mr. Hide eating. Which, as the name suggests, implies two completely different eating habits during either the day and night or the week and weekend.

Day / Night: Often people fall into the trap of trying to be “good” during the day but at night have an uncontrollable hunger. If you can relate, the important question to ask yourself is – Am I really being good during the day? Just because you may not be grazing or snacking during the day does not always imply you have “good” eating habits. In fact, it can mean the opposite. Most of the time when people are finding it hard to control themselves at night it means their body has not gotten enough nutrients during the day and their body is looking for MORE. A great solution for this problem is to make sure you eat a well rounded breakfast that includes some protein. Afterwards, either in your head or on paper, map out the rest of your day with WHAT you will be eating and WHEN. This will put you more in control of ensuring you are getting the nutrients you need and by planning WHEN you eat you will prevent your blood sugar from dropping and your cravings to take over your decision making.

There is a huge emotional component to eating as it provides COMFORT. As the day goes on and you get more tired, decisions become harder. Not many people complain of being bingey at breakfast time. So having a plan in place eliminates the need for your brain to have to make a decision when its tired and craving comfort. You have already made that decision for yourself earlier in the day.

Weekend eating: It’s natural to eat differently on weekends / holidays. There is no reason you need to eat the exact same way all week. If you have a treat or some indulgence planned for the weekend that is fantastic. The problem is when guilt arrives or when you go too far. A good way to stay ahead of yourself is to pre-think your weekend and choose what you will allow yourself to indulge in and what you will not. For example, if you know you will be at a party where there will be wine and cake and tons of treats, choose which one you will indulge in and provide parameters. When you leave the party focus on the control you had in sticking to your choice. When things don’t feel impulsive and out of control there is less guilt. But always remind yourself that a little indulgence on the weekends is not only normal, but encouraged!

In conclusion, it is in our nature to be attracted to things that make us immediately feel good and it’s a lot harder to constantly think long term, how is this choice going to affect me once the initial dopamine rush wears off. What you can do to put yourself more in control of your choices is to try and recognize your patterns, allow yourself to have a treat and allow yourself to NOT be perfect. If you make the majority of your choices based on what can ultimately lead you in a better direction you will be less frustrated and more at ease. Perhaps a silver lining of what may be a very unprecedented holiday season for some, is that this year may allow you to disrupt habits that have been created in the past. As long as you remain in control of your choices you will always be ahead of the game.

If you or someone you know is ready to make a change to get healthier, then click here to set up a time to talk to one of our personal trainers or nutritionists.
The results of an unhealthy lifestyle aren’t usually seen… but that can be changed before it’s too late. Let my daughter be their wake up call.

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.

PS, whenever you’re ready here are two ways to work with us:

Talk to us on the phone.
Book a free consultation. Click Here to SET UP Your FREE No-Obligation Personal Training Session or Nutritional Counseling Session

5 Tips To Avoid Emotional Eating

By: Nora Gallagher

As a Mom of triplet boys I am all too familiar with the conditions of “chronic stress” and “adrenal fatigue” but these past eight months have taken the symptoms of these conditions to a whole new level.

Now, add on the stress of trying to navigate the upcoming holiday season, and I sometimes feel like my head might explode! If any of you can relate, you may also be able to relate to constantly finding your hand in a bag of Oreos or rifling through the freezer to find the ice cream! But don’t worry, you’re not alone…

When a person perceives a situation as stressful their brain releases adrenaline hormones, including cortisol. Our subconscious then begins to work overtime trying to sort out the ongoing wave of stressful emotions such as fear, grief, loneliness, uncertainty, etc. In an attempt to reduce the stress, our minds are looking for foods, primarily those which contain a lot of sugar, that can give us a spike of dopamine and temporarily remove us from these feelings. Cue the ice cream!

So with that said, what can we do to get this under control??

Be Aware and Make a Plan!

Studies have shown that people tend to find security in a solid plan and routine. Take note of the snacks you are “binging” on and when and try to instead plan for a healthy snack during those times. Put that snack front and center in your fridge and create a schedule for your day and an intention – make it a routine and stick to the plan.

Exercise!

Everyone knows that working out can help keep your weight down but did you also know

that people who exercise regularly sleep better at night, have sharper memories and feel

more relaxed and positive about themselves and their lives? Even modest amounts of

exercise can make a real difference and have a strong impact on depression and

anxiety. That’s because when you exercise, your brain releases several neurotransmitters including endorphins, serotonin and dopamine all of which play a crucial role in regulating your mood and the positive choices you make throughout your day!

Prioritize your sleep!

When life is busy, often the first thing we sacrifice is sleep. Sleep or rather inadequate sleep quickly throws our bodies off balance and as a result throws off your blood sugar. When our blood sugar is off, our body craves…sugar!! The benefits of adequate sleep will not only increase your glucose metabolism but it will also calm your hunger hormones, allowing you to feel satisfied with an appropriate calorie intake.

Incorporate healthy fats

Adding healthy fats to your diet, such as omega-3 and omega-6 may help reduce your appetite. Foods rich in these omega’s help your brain produce leptin, a hormone known to reduce appetite by suppressing the area of the brain that controls our appetite. Without adequate healthy fats in your diet, you’re more likely to have low leptin levels, which can induce overeating and an inability to feel satiated. Check out the Best Nut For Weight Loss

Supplement with Vitamin D

Vitamin D plays a crucial role with several of our cognitive and bodily functions. It is most commonly known for its ability to help bones absorb calcium, but recent studies have also linked vitamin D to a variety of other benefits. With COVID-19 cases on the rise, many people are turning to Vitamin D supplements to boost their overall immune function as it is linked to anti-viral properties and may protect against respiratory illnesses. It is also known to aid in mood regulation which can help ward off depression and anxiety. If those reasons weren’t enough, it has also been linked to weight loss when partnered with calcium due to an appetite suppressing effect.

Ideally it would be great to get your daily vitamin D intake from the sun and natural food sources, but unfortunately there aren’t that many foods that are rich in Vitamin D, with the exception of salmon, eggs and mackerel. Also, now that we are entering the winter our exposure to sunlight is also dwindling so it’s important to find a high quality Vitamin D3 supplement to add to your daily routine.

When chronic stress and/or adrenal fatigue is left untreated, it can evoke diseases of inflammation including: blood sugar dysregulation, cardiovascular disease, depression and anxiety, immunosuppression, fatigue and impaired cognition and infertility so it is important to try and manage your daily stress as best as you can. At the end of the day though, emotional eating comes from a place of imbalance and I think it’s safe to say we are all two steps away from going over the edge. So just remember to be kind to yourself and do the best you can for this crazy time being.!

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

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I Did Something Really Bad

by Tony Bianchino, owner Out Run Your Fork Personal Training and Nutrition in Westfield, NJ

I’m an idiot.

If you don’t know already, I’m like that happy dog who runs around wagging my tail and running from person to person panting because I’m so excited to have people around me.

I’m also like a 6 year old smart-ass kid who tells stupid jokes.

Well, last week I told a joke that really hurt someone’s feelings.

I didn’t think anything of it.

When this person told me about it I realized how totally stupid it was.

They expressed their surprise and their hurt when I said what I said. Jesting or not, it was just dumb.

This person is very kind and generous and part of our extended family. And because they are so kind and generous they did something that was really hard for them to do… they had the courage to tell me how they felt.

I was shocked at my own idiocy. And embarrassed.

I asked them to forgive me in the most earnest way.

What I din’t know was that, in their heart, they had already forgiven me. They just needed to clear the air.

I tell you I am very very fortunate to have such wonderful people around me. People who can forgive me even when my mouth engages before my brain.

But, I guess that’s because I forgive easily as well.I don’t harbor resentment.

Grudges are toxic. Harboring a resentment is like drinking poison yourself and hoping the other person will be poisoned instead.

A healthy mind needs to be free of resentment, hurt and fear.

Forgiveness is not a gift you give another person. Because, quite honestly, sometimes people don’t deserve to be forgiven.

But, forgiveness isn’t a gift you give someone else.

Forgiveness is a gift you give yourself.

Don’t confuse forgiveness with permission. Forgiving someone does not say it’s ok for the other person to do what they did. Nor does it is give them permission to do it again.

Forgiveness allows you to be free from the resentments that eat away at your own heart.

Who in your life do you need to forgive?

A joyful heart is part of a healthy, vibrant life.

Exercise and proper eating free the body.

Forgiveness frees the heart.

I want to thank my most wonderful friend for forgiving me … even if it wasn’t a gift for me. 🙂

Yours in Health,

Tony

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.

PS, whenever you’re ready here are two ways to work with us:

Talk to us on the phone.
Book a free consultation. Click Here to SET UP Your FREE No-Obligation Personal Training Session or Nutritional Counseling Session

What’s Stopping You From Joy?

by Tony Bianchino, owner Out Run Your Fork Personal Training and Nutrition in Westfield, NJ

You know, I get up at 4:30 in the morning every morning… and before you say something smart, I’m NOT a morning person. But .

I get up every morning knowing that I LOVE doing what I do.

I get to teach our staff to do what I do…. share happiness with all of you.

At the end of the day it’s not about losing weight or getting stronger.

It’s not about lowering blood pressure or changing eating habits

It’s about feeling joyful!

The Two Questions

Ask yourself these two questions:
𝗔𝗿𝗲 𝘆𝗼𝘂 𝗹𝗶𝘃𝗶𝗻𝗴 𝘁𝗵𝗲 𝗹𝗶𝗳𝗲 𝘆𝗼𝘂 𝗿𝗲𝗮𝗹𝗹𝘆 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗹𝗶𝘃𝗲? .
𝗔𝗿𝗲 𝘆𝗼𝘂 𝗮𝗯𝗹𝗲 𝘁𝗼 𝗱𝗼 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗯𝗿𝗶𝗻𝗴 𝘆𝗼𝘂 𝗷𝗼𝘆?

What is joy to you?
• Playing with your grandchildren and laughing together at all the silly things that grandchildren do
• Playing golf and not taking the cart
• Chasing the kids without getting winded
• Being an able caregiver to someone you love because you are now strong enough to lift them
• Sleeping better at night knowing you won’t be informed like your parents.

Now take a moment.

Stop reading this email.

Seriously, Stop right now and write down the top five things that bring you joy.

Not happiness.

But Pure Joy!

Now go ahead and write them down. 5 things that bring you JOY! I’ll wait.

Welcome back!

𝗡𝗼𝘄, 𝗮𝘀𝗸 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳… 𝗪𝗵𝗮𝘁’𝘀 𝘀𝘁𝗼𝗽𝗽𝗶𝗻𝗴 𝘆𝗼𝘂? .

Many times it’s lack of time or lack of resources. Sometimes it’s lack of capability or proximity.

These are the same excuses people give for not taking care of their health.

“The gym’s too far.”
“I’m tired”
“I’m afraid I won’t be able to keep up with everyone else.”
“I’ll look like an idiot”
“I don’t think I can do it”

And the list goes on.

Sound familiar?

We’ve all said these things about different tasks in our lives.

What are your reasons for wanting to get healthy and strong? .

What’s stopping you?

Write down all the ways you can overcome those obstacles.

Then do it!

If you need help, I’m here.

Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ

Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com

Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.

PS, whenever you’re ready here are two ways to work with us:

Talk to us on the phone.
Book a free consultation. Click Here to SET UP Your FREE No-Obligation Personal Training Session or Nutritional Counseling Session