So you’ve made a commitment to change your dietary habits.  You are making progress and then wham, a situation hits, as it always will, family stress rears, work doesn’t go your way, a training day goes badly.  In short, it all gets to be too much and you seek some relief.  Thoughts of, “I’ll start again tomorrow,” begin to creep it. And this my friends is how life often rolls.  You wish to make a change and are making some progress and shockingly, for some reason,  something comes up to throw your plans off kilter.  What is your best response? Awareness. Recognizing these challenges will occur, helps to prepare you for battle and stay your course when they happen.

Emotional eating commonly takes one of two forms, either overeating junk foods whether hungry or not and/or suppressing/losing ones’ appetite and simply not eating well as a result.

Hack 1.  Recognize that you turn to food for comfort or distraction as a way to deal with emotional issues. Like any other problem in life, if you don’t think it is a problem, you can’t begin the work it takes to solve it. Get curious.  Is this actually a problem in that is keeping me from my goals?

Hack 2. Take 5.  Do not underestimate the power of stepping back from what ails you to get your bearings. Try it: take a big breathe, through your nose, mouth closed, hold it for a count of 4 and then release for a count of 4. Repeat, this time, for a count of 6, in and out.  Keep at it for 5 minutes.  Repeat a helpful mantra to yourself like “It’s not worth getting derailed over,” or “Ride it through.”

Hack 3. Strategize. Have a plan of action ready for when a trigger strikes.  Some options: journal it out, call a trusted source and debrief, go for a short walk, blast some tunes and dance. Honestly!  Create an eating schedule to avoid feeling starved when confronted with a trigger.  Pack and carry healthy snacks with you at all times.

Hack 4. Teach yourself to be ok with uncomfortable feelings. These feelings need to be felt and processed rather than quashed and eliminated.  Not so fun, but worth it in the long run. A sugary snack may temporarily soothe difficult emotions, but do not help us grow stronger. It is similar to learning to live with a certain degree of hunger when trying to lose weight.  It is best to ride it through to get to the other side. You will increase your tolerance with time.  With each difficult period you get through, without the comfort of a piece of cake, you build resilence and establish new habits. You can do it!

Hack 5. Cultivate compassion for yourself.  If your goals go off the rails, despite your efforts, look for the learning opportunity within it.  What have you learned that can help you adjust and tweak your strategies for next time? Ask yourself, “How can I see this situation as something happening FOR me, rather than TO me?”

New Workout Wednesday!


Warm up
2 rnds
Back lunges
Lat pull up
Hollow hold

Med ball passes

High wall balls
Med ball pull ups

5 rnds
20 wall balls 14/20# 11/12’
10 medball pull ups 14/20#

Cool down