Thursday, December 20, 2018

Eat up, it’s the Holidays…Strategies to Maintain Your Weight Year Round

By James Schaefer - Peaks Coaching Group

Happy Holidays!  To me it appears that retailers have now completely overlooked Thanksgiving as a holiday.  As soon as we hit September the Halloween accessories hit the market, then November 1st its all about Christmas.  For me, Thanksgiving is the holiday I most look forward to.  You don’t have the pressure to be in “the Christmas spirit”, you don’t have to find that perfect gift and go from house to house to house doing it all over again.  No, I am not Mr. Grinch; I just like Thanksgiving and yes, the food.  And food is my motivation to write today.

My email inbox is full of blog posts with advice of how to cope with the temptations of this holiday season.  Practice moderation, add this healthy substitute, and all sorts of “don’t do this.”  It’s the holidays!!! Eat up and enjoy.  My motto for this time of year has always been: It’s not what you eat between Thanksgiving and Christmas, it’s what you eat between Christmas and Thanksgiving that matters.  Tim Ferriss, in his book The 4-Hour Body, endorses this in a somewhat different way.  His premise is that eating healthy and consistently 90% - 95% of the time allows you to splurge once in a while. In the book, this is one 24-hour period each week. If you allow yourself to do this on a somewhat regular basis you will tend to maintain healthy eating habits.

As for my own journey with healthy eating habits (not just eating healthy – there is a difference) it took several failures at maintaining what I believe is an acceptable weight for me.  Let’s take a quick look back to how I got where I am today.  My goal race was the Bermuda GP (October version) and I wanted to get my weight under 60kg.  So, I did what worked for me in the past, eat less!  This time however, there were tools out there to help. My brother suggested Fitday.com, which was a great resource and helped me achieve my goal.  But eating less was all about abstinence, not moderation.  That meant for me no sweets, pizza or even allowing for a beer every now and then. I was totally committed to the goal, and I suffered, it was just part of training.  The race was amazing and I was able to celebrate my success by standing on the podium under the “Flagpole” on Front Street.  All my self-discipline backfired when I returned.  One of the promises I made with an athlete I was coaching at the time was to go out and get a pizza and a beer to celebrate the end of the season.  We did, but I didn’t stop “celebrating” until I had gained most of the 10kg I had lost leading up to the race.  It took me two years and more suffering to settle into a healthy eating habit that allowed for enjoying the foods I crave and maintain a reasonable weight range.

So how did I create the conditions in my life to go from extreme calorie counting to understanding how to monitor and maintain a weight range with health eating habits? First, I have a target weight for each phase of my training season with a maximum “allowable” weight for any time of the year.  In the beginning, I weighed myself each day on a scale that displays weight and body fat, among other metrics.  I did this for the better part of two years and found patterns that were reflected in my weight and body fat with what I had eaten in the past 24 hours.  I used mindfulness and meditation (Headspace.com – mindful eating and cravings packs) to help notice the habits I have created around food.  I switched to fitday.com to track my calories and nutrients.  I entered EVERYTHING I ate, even the tastes from the pot and cutting board. I entered the food as I consumed it, not at the end of the day. Fitday links directly to my Training Peaks account so every time I signed on, I was reminded of the progress I was making. 

Fast forward 4 years, I am currently on a “maintenance” program.  I continue to meditate in an effort to create the conditions for mindfulness in all aspects of my life.  During the transitions between training macro-cycles I rest my habitual eating habits to reflect the changes in my activity levels associated with each phase of my training plan. I will again weigh myself on a daily basis in an effort to reestablish the eating patterns that lead to my desired weight.  I have found that moderation and portion control are the key to maintaining a consistent weight year-round. So, enjoy the foods you like, have pizza and beer or whatever your indulgent food preferences are, but consume them in a way that doesn’t cause you to regularly overdo it.  But most importantly, enjoy the holiday and eat up, as January and the race season will be here before you know it!


James is an Elite/Master Coach with Peaks Coaching Group and a Level 1 (Elite) USAC certified coach and has been coaching and mentoring for over 30 years.  He coaches and mentors athletes of all ages and abilities. James’ coaching focuses on cycling, running and triathlons.  He is also an accomplished ice hockey coach.  James is a former full-time racer. He raced nationally and internationally for 10 years until retiring to raise a family.  

His athletes have stood on the podium in prestigious events including the Haute Route (Alps, Pyrenees, and Dolomites), Tour of Friendship (Thailand), Killington Stage Race and numerous national championships.  His athletes have also achieved life changing goals such as completing the Bike-4-Chai Grand Fondo and creating and maintaining healthy habits.

32 comments:

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    ReplyDelete
  5. I've gotten back with my ex boyfriend with the help of Dr.Great the best spell caster online and i highly recommends Dr.Great to anyone in need of help!.. I want to testify of how i got back my boyfriend after he breakup with me, we have been together for 3 years, recently i found out my boyfriend was having an affair with another Girl, when i confronted him, it led to quarrels and he finally broke up with me, i tried all i could to get him back but all to no avail until i saw a post in a relationship forum about a spell caster who helps people get back their lost love through Love spell, at first i doubted it but decided to give it a try, when i contacted this spell caster via his email, and he told me what to do and i did it, Then he did a Love spell for me. 28 hours later, my boyfriend really called me and told me that he miss me so much, So Amazing!! So that was how he came back that same day, with lots of love and joy, and he apologized for his mistake, and for the pain he caused me. Then from that day, our relationship was now stronger than how it were before, All thanks to DR.GREAT. he is so powerful and i decided to share my story on the Internet that Dr.Great real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: infinitylovespell@gmail.com or infinitylovespell@yahoo.com, you can also call him or add him on WhatsApp: +2348118829899,THANKS TO DR.GREAT..

    ReplyDelete
  6. I'm so excited my broken Marriage has been restored my ex husband is back after he left me and our 2kids for another woman. i was so happy to met Dr. Sam how he help many people to bring there Lover back so i contact him to help me too. that was how Dr. Sam help me to bring my husband back.. A big thank to you Dr. Sam because I never thought my ex Husband will be back to me so quickly with your spell. You are the best and world greatest. if you are here and you need your Ex Lover back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact:
    Email him at:
    Supremespellcast@gmail.com
    Whats-App or call him ((+2347087462033))




    I'm so excited my broken Marriage has been restored my ex husband is back after he left me and our 2kids for another woman. i was so happy to met Dr. Sam how he help many people to bring there Lover back so i contact him to help me too. that was how Dr. Sam help me to bring my husband back.. A big thank to you Dr. Sam because I never thought my ex Husband will be back to me so quickly with your spell. You are the best and world greatest. if you are here and you need your Ex Lover back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact:
    Email him at:
    Supremespellcast@gmail.com
    Whats-App or call him ((+2347087462033))

    ReplyDelete
  7. OMG!!! I am so proud and happy to be out here sharing your work Dr. Sam. I just can't believe this now my ex Husband is really back to me on his knees presenting a ruby rose to beg me to take him back and he was feeling regretful and sorry for leaving me and for causing me pains after the divorce which occurred last year. And this whole miracle happened after I ordered an urgent 24hours Dr. Sam powerful spell which he cast on me and my husband. Sir, I am the happiest woman today in this whole wide world. Dr. Sam, you really did it..Yes.. Its a miracle and everlasting pleasure and cheerfulness for me and my family today.. I am so happy now and i don't know how much to convey my thankfulness and appreciation to you sir. And to the whole world, contact him if you need urgent help now because it's guaranteed that he will help you. Email him (supremespellcast@gmail.com Or Supremespellcast@yahoo.com) Or His blog> https://supremespellcast.blogspot.com Add him up (WhatsApp him +2347087462033)

    ReplyDelete
  8. Hello my name is Jenna i want to share my amazing experience with the greatest spell caster Priest Ade my husband was cheating on me and when i found out we had a fight which lead to him filling for a divorce i cried and fell sick when i was searching about love quotes online i saw people talking about him and his great work whose case was similar to mine they left his contact info i contacted him and he told me not to worry that after 24hrs he will cancel the divorce and be back to me after i did everything he asked me to do to my greatest surprise the next day evening it was my husband he knelt down begging me to accept him back,thank you once again Priest Ade you are indeed a blessing to me he can also help you contact
    ancientspiritspellcast@yahoo.com or ancientspiritspellcast@gmail.com

    https://ancientspiritspellcast12.wordpress.com

    Blog: http://ancientspiritspell.blogspot.com

    Website http://ancientspiritspellcast.website2.me

    WhatsApp +2347059715465 .

    ReplyDelete
  9. HOW I GOT MY FAMILY AND MY MARRIAGE BACK WITH THE HELP OF DR PETER
    CALL/WHATSAPP +1(321)754-0649


    Good day Everyone I am very happy today with my family. My name is Lina atchley. My
    husband left me for a year and 6 months now he does not pick my calls non reply my message and i love him so much, i have been
    looking for a way to get him back since then. i have tried many options but
    he did not come back, until i met a friend that told me about Dr.PETER a very powerful,real and genuine online spell caster, who helped me to bring back my husband within 48 hours. Me and my husband are living happily together today, That man is great, you can contact him Now i will advice any serious
    persons that found themselves in this kind of problem to contact him now for a
    fast solution without stress. contact him now via email Magnificentspellcast@gmail.com or CALL/WHATSAPP via +1(321)754-0649 you can also know more about him via his website http://magnificentspellcast.website2.me or his blog http://magnificentspellcast11.blogspot.com and get your problems over.

    ReplyDelete
  10. HOW I GOT MY FAMILY AND MY MARRIAGE BACK WITH THE HELP OF DR PETER
    CALL/WHATSAPP +1(321)754-0649


    Good day Everyone I am very happy today with my family. My name is Lina atchley. My
    husband left me for a year and 6 months now he does not pick my calls non reply my message and i love him so much, i have been
    looking for a way to get him back since then. i have tried many options but
    he did not come back, until i met a friend that told me about Dr.PETER a very powerful,real and genuine online spell caster, who helped me to bring back my husband within 48 hours. Me and my husband are living happily together today, That man is great, you can contact him Now i will advice any serious
    persons that found themselves in this kind of problem to contact him now for a
    fast solution without stress. contact him now via email Magnificentspellcast@gmail.com or CALL/WHATSAPP via +1(321)754-0649 you can also know more about him via his website http://magnificentspellcast.website2.me or his blog http://magnificentspellcast11.blogspot.com and get your problems over.

    ReplyDelete
  11. HOW I GOT MY FAMILY AND MY MARRIAGE BACK WITH THE HELP OF DR PETER
    CALL/WHATSAPP +1(321)754-0649


    Good day Everyone I am very happy today with my family. My name is Lina atchley. My
    husband left me for a year and 6 months now he does not pick my calls non reply my message and i love him so much, i have been
    looking for a way to get him back since then. i have tried many options but
    he did not come back, until i met a friend that told me about Dr.PETER a very powerful,real and genuine online spell caster, who helped me to bring back my husband within 48 hours. Me and my husband are living happily together today, That man is great, you can contact him Now i will advice any serious
    persons that found themselves in this kind of problem to contact him now for a
    fast solution without stress. contact him now via email Magnificentspellcast@gmail.com or CALL/WHATSAPP via +1(321)754-0649 you can also know more about him via his website http://magnificentspellcast.website2.me or his blog http://magnificentspellcast11.blogspot.com and get your problems over.

    ReplyDelete
  12. Hello my name is Jenna i want to share my amazing experience with the greatest spell caster Priest Ade my husband was cheating on me and when i found out we had a fight which lead to him filling for a divorce i cried and fell sick when i was searching about love quotes online i saw people talking about him and his great work whose case was similar to mine they left his contact info i contacted him and he told me not to worry that after 24hrs he will cancel the divorce and be back to me after i did everything he asked me to do to my greatest surprise the next day evening it was my husband he knelt down begging me to accept him back,thank you once again Priest Ade you are indeed a blessing to me he can also help you contact
    ancientspiritspellcast@yahoo.com or ancientspiritspellcast@gmail.com

    https://ancientspiritspellcast12.wordpress.com

    Blog: http://ancientspiritspell.blogspot.com

    Website http://ancientspiritspellcast.website2.me

    WhatsApp +2347059715465 .

    ReplyDelete
  13. GET BACK YOUR EX FAST, SAVE YOUR MARRIAGE FROM DIVORCE AND AMEND YOUR BROKEN RELATIONSHIP WITH THE HELP OF DR GREAT CALL OR WHATSAPP +2348118829899

    Hello everyone i am happy to spread my testimony of a strong spell caster called Dr Great. I'm Kaitlyn Houston and i live in USA, my husband and i had a little fight because of that he wanted to divorce me i was so afraid to lose him because i love him very much so i search online for help and i saw alot of people's testimonies on how Dr Great help them and came out with positive results like Divorces, Cancers, lotteries, fertilities and others. So i emailed him and told him my problem and he told me what to do and I did it as he instructed, 24 hours later he told me he is done with the spell and my husband will no longer divorce me and when my husband came back from work he told me he won't divorce me anymore he said he didn't know what came over him that he is sorry I was so happy and I thank Dr Great for his help If you need Dr Great help email him at infinitylovespell@gmail.com or infinitylovespell@yahoo.com my page https://kaitlynhouston19.blogspot.com you can also add him on WhatsApp +2348118829899 and he will put an end to your problem

    ReplyDelete
  14. GET BACK YOUR EX FAST, SAVE YOUR MARRIAGE FROM DIVORCE AND AMEND YOUR BROKEN RELATIONSHIP WITH THE HELP OF DR GREAT CALL OR WHATSAPP +2348118829899

    Hello everyone i am happy to spread my testimony of a strong spell caster called Dr Great. I'm Kaitlyn Houston and i live in USA, my husband and i had a little fight because of that he wanted to divorce me i was so afraid to lose him because i love him very much so i search online for help and i saw alot of people's testimonies on how Dr Great help them and came out with positive results like Divorces, Cancers, lotteries, fertilities and others. So i emailed him and told him my problem and he told me what to do and I did it as he instructed, 24 hours later he told me he is done with the spell and my husband will no longer divorce me and when my husband came back from work he told me he won't divorce me anymore he said he didn't know what came over him that he is sorry I was so happy and I thank Dr Great for his help If you need Dr Great help email him at infinitylovespell@gmail.com or infinitylovespell@yahoo.com my page https://kaitlynhouston19.blogspot.com you can also add him on WhatsApp +2348118829899 and he will put an end to your problem

    ReplyDelete
  15. MY HUSBAND IS BACK WITH THE GREAT HELP OF DR SAM LOVE SPELL

    I'm so excited my broken Marriage has been restored my ex husband is back after he left me and our 2kids for another woman. i was so happy to met Dr. Sam Blogs https://supremespellcast.blogspot.com how he help many people to bring there Lover back so i contact him to help me too. that was how Dr. Sam help me to bring my husband back.. A big thank to you Dr. Sam because I never thought my ex Husband will be back to me so quickly with your spell. You are the best and world greatest. if you are here and you need your Ex Lover back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact:
    Email him at: Supremespellcast@gmail.com Or Supremespellcast@yahoo.com

    You can also Call/WhatsApp:+2347087462033

    ReplyDelete
  16. HOW I GOT MY HUSBAND BACK WITH THE HELP OF PRIEST WISDOM CONTACT ON WHATSAPP NUMBER +2348124644470

    This is my testimony about the good work of priest wisdom who help me.... I'm ann Earnis from north carolina USA. And am sorry for putting this on net but i will have to, by this world best spell caster that brought back my husband who left me out for past 3 years, i eventually met this man on a blog site posting by one of is client for help, i explained everything to him and he told me about a spell caster that he had heard about and he gave me an email address to write to the spell caster to tell him my problems. In just 2 days, my husband was back to me. I just want to say thank you to this truthful and sincere spell caster, sir all you told me have come to pass and thank you sir. Please i want to tell everyone who is looking for any solution to their problem, i advice you to kindly consult this spell caster, he is real,he is powerful and whatever the spell caster tell is what will happen, because all what the spell caster told me came to pass. You can kindly contact him on: his email address is supernaturalspell1@gmail.com or directly on whasapp +2348124644470 or call. PRIEST WISDOM Blog Website: https://supernaturalspell1.blogspot.com/ or http://reallovespellcaster.over-blog.com

    ReplyDelete
  17. HOW I GOT MY HUSBAND BACK WITH THE HELP OF PRIEST WISDOM CONTACT ON WHATSAPP NUMBER +2348124644470

    This is my testimony about the good work of priest wisdom who help me.... I'm ann Earnis from north carolina USA. And am sorry for putting this on net but i will have to, by this world best spell caster that brought back my husband who left me out for past 3 years, i eventually met this man on a blog site posting by one of is client for help, i explained everything to him and he told me about a spell caster that he had heard about and he gave me an email address to write to the spell caster to tell him my problems. In just 2 days, my husband was back to me. I just want to say thank you to this truthful and sincere spell caster, sir all you told me have come to pass and thank you sir. Please i want to tell everyone who is looking for any solution to their problem, i advice you to kindly consult this spell caster, he is real,he is powerful and whatever the spell caster tell is what will happen, because all what the spell caster told me came to pass. You can kindly contact him on: his email address is supernaturalspell1@gmail.com or directly on whasapp +2348124644470 or call. PRIEST WISDOM Blog Website: https://supernaturalspell1.blogspot.com/ or http://reallovespellcaster.over-blog.com

    ReplyDelete
  18. Hey everyone!
    Today I come to you with so much excitement!
    I have been married & barren for 5years i had no child. i have never been pregnant i was a subject of laughter from my Friends & neighbors, i almost lost my marriage because of this issue . i was so confused that i did not know what to do until i came across this great Dr online and i contacted him at once i was scared weather it was going to work because i never believed things like this before, so i decided to give it a try and i did all what Dr Ahmed asked of me and today to my greatest surprise i took in the first time and i gave birth to a bouncing baby boy and now my marriage that was about crashing before is now restored. my husband now love and want me better, Am so happy for everything that have been happening my life since i met this Dr Ahmed.
    I want to tell all the women out there who have a similar situation like that the world is not over YET they should dry up their tears and contact this great man and their problem will be gone or are you also having other problems you can also contact Dr Ahmed, here is how you can contact him Ahmedutimate@gmail.com or Contact him via his whats-app number +2348160153829.
    Thanks
    Alexa Planter

    ReplyDelete
  19. I NEED MY EX BACK DESPERATELY EMAIL DR. SAM FOR URGENT AND FAST HELP: SUPREMESPELLCAST@YAHOO.COM

    HI AM Jennifer Cross Sidwell!! from Australia. with this great tears of joy and happiness in my heart today I want to give an unlimited thanks to this man Called Dr. Sam. I am happy today because my husband is now back with full of love, My husband left me for another woman,just because we had a little misunderstanding. he left me and promise he will never come back to me again. i cry all day looking for a genuine spell caster to help me bring him back. Then i saw a testimony share on the internet by miss Karen. i email him and tell him my problems with my ex husband, and he promise to bring him back home within 2 days. indeed he is wonderful he help me to get my husband back within 2days which he promise and my husband return to me and promise to love me forever and beg me for the pain he caused me. I will forever be grateful to you Dr Sam and i will not stop to publish your name on the internet for people to see how truthful you are. And I want to say to everyone on this site that I will always remain thankful to this man Dr. Sam for all he has done for me, My husband is back with love,caring,truthful and he promise to love me forever.I have made a promise that every body I know will never have a relationship problem,

    Via email (Supremespellcast@gmail.com) ....
    (WhatApp or call him +2347087462033)

    Blog: https://supremespellcast.blogspot.com

    ReplyDelete
  20. HOW I GOT MY EX LOVER BACK WITH THE HELP OF A REAL AND GENUINE LOVE SPELL CASTER DR PETER. CONTACT ON WHATSAPP +1(321)754-0649

    Good day ladies and gentle men, MY NAME IS AMAYA NYCOLE from UNITED STATE i want to give thanks to the great Dr Peter for bringing back my lover in a twinkle of an eye after been deceived by so many fake spell casters online who claim to be spell casters. But with the help of Dr Peter my prayers came through by him bringing back my ex lover to me within 24 hours which other spell casters could not do. I want to say a big thank you to Dr Peter for bringing back my happiness to me and if there is anybody who is in need of help i will advice you to contact Dr Peter for help as soon as possible because he will surely restore your lost joy. CONTACT THIS GREAT DR PETER TODAY FOR ANY KIND OF PROBLEM SOLUTION AND GET YOUR PROBELEM SOLVED 1OO% GUARANTEED AND ASSURED THANK YOU DR PETER. His private email:
    MAGNIFICENTSPELLCAST@GMAIL.COM

    MAGNIFICENTSPELLCAST@YAHOO.COM

    CALL/WHATSAPP +1(321)754-0649

    my youtube video: https://www.youtube.com/watch?v=iV04v3z2GA0

    His websites: http://MAGNIFICENTSPELLCAST.WEBSITE2.ME

    ReplyDelete