It happens to the best of us: you’ve eaten right and exercised hard for weeks, and then one slice of cake at a party sends you into a downward spiral of eating too much and exercising too little.
 
It’s common to experience temporary relapses back to unhealthy ways of eating and lack of exercise, especially while a healthy, active lifestyle is still new.
 
But what triggers these relapses? Finding out the answer to this question will equip you to avoid future relapses altogether.
 
Anatomy of a Trigger Food
 
Trigger foods come in all flavors and sizes, but nearly all contain one (or all) of the Big Three. 1) Salt, 2) Sugar, or 3) Fat.
 
Processed foods are the most powerful triggers. These foods are literally made with your brain chemistry in mind, factoring in the addictive qualities of salt, sugar and fat. When the desire for sweets feels unbearable your body is literally craving more.
 
That’s why one slice of cake can lead to an entire weekend binge.
 
To avoid a relapse, steer clear of packaged foods that are high in salt, sugar and fat. See the Wholesome Cravings tip below for snacks to eat when cravings strike.
 
When you do fall victim to a trigger food, use the following 3 steps to get right back on your feet, and back to eating and exercising right.
 
Draw a line in the sand. Decide here and now that your relapse is over. Stop the self-destructive behavior and enlist the support from the important people in your life.
Remove the triggers from your home. Clean out the pantry, the freezer and the stash under your bed. Get these unhealthy foods out of your home and out of your way. See these items for what they really are—obstacles that prevent you from getting what you really want out of life.
Refocus your goals. Why were you eating healthy and exercising in the first place? Because you have goals. You have a vision of the healthy, fit body that you’re working to achieve. Focus your mind on your most desired goals and unleash your inner work ethic and determination.
I believe that it’s time for you to reap all the benefits of a fit and active lifestyle.
 
Call or email today and I will schedule a time to meet with you one-on-one to get you back on track with the quickest and most effective routine for your fitness goals.
📞(619) 997-4851
📧 info@cali4fitness.com

Wholesome Cravings Tip:

When you feel a trigger food calling your name, turn to these wholesome snacks and avoid a fitness relapse.

  • Organic, fresh fruit: It’s sweet and won’t ruin your diet like packaged candy.
  • Whole, roasted nuts: Sprinkle some sea salt on a handful of nuts and you won’t even want that bag of chips anymore.
  • Wholesome, home baked goods: When a piece of fruit just isn’t going to cure your cake craving, then make a wholesome, gluten and cane sugar free cake at home. The Caramel Apple Upside Down Cake below contains wholesome fat from coconut oil and almonds that will keep you satiated for hours. See the recipe below.

Caramel Apple Upside Down Cake

Here’s a slice of cake that won’t mess with your brain chemistry. The wholesome and lightly sweet flavor will satisfy your sweet tooth and power your day with real energy. Servings: 20

Here’s what you need:

Caramel Topping:

  • 1/4 cup coconut oil, melted
  • 1/4 cup coconut crystals
  • 1/2 teaspoon ground cinnamon
  • 2 organic apples, thinly sliced and chopped

Apple Cake:

  • 1/3 cup coconut flour
  • 1/3 cup blanched almond flour
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking powder
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 5 organic eggs
  • 2 teaspoons vanilla extract
  • 1/4 cup pure maple syrup, grade B
  • 1/4 cup organic, full fat coconut milk
  • 2 Tablespoons coconut oil, melted
  1. Preheat oven to 325 degrees F. Grease an 8×8 pan with coconut oil.
  2. Caramel Topping: In a small bowl combine the melted coconut oil, coconut crystals and cinnamon. Pour into the prepared pan. Evenly sprinkle the chopped apples over the caramel.
  3. In a medium bowl combine the coconut flour, almond flour, salt, baking powder, cinnamon and nutmeg.
  4. In another medium bowl combine the eggs, vanilla, syrup, and coconut milk. Blend well.
  5. Add the wet ingredients to the dry ones, and then slowly mix in the melted coconut oil.
  6. Carefully spread the cake batter over the apples and caramel in the pan.
  7. Bake for 35 minutes. Remove from oven and cool for 15 minutes.
  8. Loosen the edges of the cake with a knife. Invert the cake by placing a plate over the top of the pan and then flipping it over.
  9. Slice, serve and enjoy!

Nutritional Analysis: One serving equals: 105 calories, 7g fat, 44mg sodium, 7g carbohydrate, 1g fiber, and 3g protein

You start each morning with the promise to be “good” today.

You’ll refuse the baked goods at the office. You’ll speed past that fast food place at lunch. You’ll turn a blind eye to the vending machine in the mid-afternoon. And you’ll pass on the ice cream after dinner.

But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.

And as you get into bed each night you tell yourself that tomorrow will be different.

Tomorrow you will conquer temptation.

But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.

Why Does Temptation Always Win?

We live in society where food temptations are everywhere.

  • Walk through a store and you’ll see the unhealthy food items displayed front and center.
  • Turn on the TV and you’ll be assaulted with commercials for fattening foods.
  • Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
  • Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.

  • You treat tempting food as a reward.
  • You turn to tempting food for comfort.
  • You rely on tempting food as stress relief.
  • You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

  • If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
  • What do you dislike about tempting food?
    • It makes you unhealthy.
    • It causes weight gain.
    • It drains your energy.
    • It kills your confidence.
    • It degrades your quality of life.
    • It hurts your love life.
  • Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

  • Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
  • What do you love about healthy food?
    • It makes you healthy.
    • It causes weight loss.
    • It boosts your energy.
    • It builds your confidence.
    • It improves your quality of life.
    • It enhances your love life.
  • Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And temptation will become a thing of the past.


Quick Chicken and Veggie Bowl

This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make.
Servings: 6

Here’s what you need…

  • 2 cups wild rice, cooked
  • 1 Tablespoon sesame oil
  • 1 sweet potato, halved and thinly sliced
  • 1/2 cup red onion, thinly sliced
  • 1 cup mushroom, sliced
  • 1 Tablespoon ginger root, minced
  • 3 cloves garlic, minced
  • 2 Tablespoons mirin (rice cooking wine)
  • 2 Tablespoons soy sauce
  • 1 Tablespoon toasted sesame oil
  • 1 teaspoon corn starch
  • 1/2 teaspoon crushed red pepper
  • 2 cups green beans, chopped
  • 4 cups chicken breast, cooked and cubed
  1. In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
  2. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
  3. Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
  4. Serve over wild rice.

Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.

 

If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds’, hands down the winner would be refined sugar.

We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That’s more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…

One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it’s important to cut those processed and packaged convenience foods out of your diet.

Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope.

Here are 7 Ways To Crave Less of that Sugar that you’re eating that’s killing your results and keeping you from attaining your goal weight:

1) Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make snacks hard boiled eggs or baked meatballs. Try the recipe below for a protein-packed, sugar-busting snack.

2) Avoid Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don’t impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you’re sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn’t contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water.

3) Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You’ll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your trainer – as the bad guy who says that you need to cut back on sugar.

4) Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.

 

5) Stick With Fruit 

What’s sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy.

 

6) Change Your Palate
As you begin to limit your intake of refined sugars, you’ll find that your tolerance for sugar decreases. This means that something that didn’t taste sweet before – say a green apple – now has uncanny depths of sweetness. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar.

7) Workout Like You Mean It 
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.

Make challenging, consistent exercise a part of your life by signing up for my fitness program. I’d love to get you to your goals using my results-driven method.

Simply call or email me today to set up your first workout.

 

Coach Tato

📱(619) 997-4851

📧 info@cali4fitness.com

As much as we love exercise (and you know we do!) exercise alone will not get you a toned stomach.

Your diet is a huge part of the equation.

Someone could workout all day long, but then eat in a way that promotes major fat storage, and they wouldn’t have a toned, beach-ready tummy.

While your diet is probably not terrible, the 5 secrets below will help you improve it even more. And a cleaner diet means flatter and more attractive abs.

Diet Secret #1: Don’t eat late
This is the most simple and effective way to flatten your abs. Instead of eating less food late at night, simply don’t eat late at all. Try these tips…

  • Brush your teeth right after dinner. Once your teeth are clean, you’ve put an end to your consumption for the day.
  • Change things up. If your evening routine revolves around food then find a new routine.
  • Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.

Diet Secret #2 Drink more water
Drinking lots of water is another extremely simple way to promote fat loss. Chronic dehydration triggers false hunger signals that causes you to eat extra, empty calories. Try these tips…

  • Drink a big glass of water before each meal. This will make you less likely to overeat.
  • Replace sugar-filled sodas, coffee drinks and juices with water. This tip alone can make a huge difference in the shape of your body.
  • Carry water with you throughout the day.

Diet Secret #3: Load up on fiber
Most of us do not get enough fiber in our diet. This is a problem since fiber is essential when it comes to getting lean. Fiber-filled foods are low in calories and are filling, so you’ll be eating less and getting lean. Try these tips…

  • Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal.
    *Try the recipe for Sweet & Smokey Chicken below and serve it on a bed of greens.
  • Include vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite.
  • Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day.

Diet Secret #4: Eat fewer carbs
Now we didn’t say to cut out all carbs, but rather to eat fewer carbs. These diet secrets are meant as lifestyle changes for you to stick with long term. Eating fewer carbs is a realistic and very effective way to flatten your tummy. Try these tips…

  • Choose whole grain bread and pasta instead of white. Whole grains are less likely to be stored as fat. That being said, limit the amount that you eat.
  • Eat half of the carbs. Make your sandwich open-faced and cut down the size of your pasta serving.
  • Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a protein shake, fresh fruit or veggies.

Diet Secret #5: Only wholesome sweets
Refined sugar-filled sweets will quickly add up around your waistline. Learn to enjoy natural sweets. Try these tips…

  • Fruit is natural candy. When you stop eating refined sugar you’ll find fresh fruit to be more sweet and delicious than ever.
  • Do not eat foods that contain white sugar or high fructose corn syrup. These items are the worst for your abs.
  • Try wholesome sweeteners, like pure maple syrup, raw honey or dates in your cooking instead of white sugar. Get white sugar out of your kitchen.

Take these diet secrets and run with them. These tips, along with a challenging and consistent exercise program, are the formula for a toned, lean body.

We’re here to help you meet your fitness and weight loss goals, so guarantee your results by teaming up with Cali 4 Fitness.

You deserve that fit and attractive body – We can help you get it.

Call or email today to get started.
📞(619) 997-4851
📧 tatopersonaltrainer@gmail.com


SWEET & SMOKEY CHICKEN

This chicken has awesome flavor and is quick to make on a weeknight. Serve with a leafy green salad and a side of asparagus or broccoli for the perfect flat abs meal.

Makes: 4 Servings

Here’s what you need…

4 bone-in, skin-on, organic chicken thighs
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon ground cumin
1 Tablespoon olive oil
1/4 teaspoon allspice
1/2 teaspoon onion powder
1 packet Stevia
dash of salt and pepper

Preheat oven to 425 degrees F.
Rinse the chicken and pat dry. Place in a large ziplock bag.
In a small bowl combine the remaining ingredients. Add to the ziplock bag and toss until the chicken is fully coated.
Place the coated chicken thighs on a broiling pan. Bake for 40 minutes.

Nutritional Analysis: One serving equals: 248 calories, 18g fat, 428mg sodium, 1g carbohydrate, 0g fiber, and 18g protein

Have you ever wondered…
Why do so many diets end in failure?
Why is it so easy to gain lost weight back?
And why can’t you maintain your ideal weight at all times?

If you’ve tried every quick-fix fad diet under the sun, you realize they can help you lose weight instantly. Unfortunately, keeping the pounds off usually doesn’t happen with these diets.

Real weight loss comes with lasting, healthy lifestyle changes.

So stop starving yourself, counting calories, or eliminating your favorite food group.

Simply make the following lifestyle changes.

1. TV TIME: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose weight.

If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms. Make a change!

2. SLEEP: Most adults need an average of eight hours of sleep each night. Is that a lot more than what you’re currently getting? Then you may be interested to know that if you’re not getting adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.

How does this work? Something like this.

If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shed a few pounds.

3. DRINK CHOICES: Lasting weight loss is about changes. Unfortunately, some of the changes one must make are difficult. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages, your weight goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.

So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.

4. BREAKFAST: Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you’ll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.

Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast

5. Physical Activity: Weight loss is about burning more calories than you consume. Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life.

For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it’s more likely to stick, and your body will become slimmer and more toned.

The quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts.

Cali 4 Fitness is here to help you meet your fitness and weight loss goals.  Call or email today to get started on a fitness program that will get you on the fast track to your best body ever.

 

tatopersonaltrainer@gmail.com

(619) 997-4851

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the doughnut.
  • Motivation makes passing on fries a reflex.
  • Motivation makes a sweat drenched workout exciting.
  • Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator. 

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup. 

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Call or email me today to get started on the program that will transform your life.

info@cali4fitness.com 

(619) 997-4851