Day 9: Tiny Tuesday & Donkey Kicks

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Let’s fire up those buns and eat tiny today Crew!

Small portions day…to help feel full with smaller portions try these tips:

  1. Eat smaller amounts but more often. You will more likely feel fuller on less as you will not be as hungry when you start eating. If you wait to eat until you are “starving” you are more likely to eat until you are “stuffed”.
  2. On a scale of one to ten, one is starving and ten is stuffed, take note of how hungry you are before you take your first bite. Then check in along the way. When you reach comfortably full (around 7-8) stop eating!! Many of us are used to eating until stuffed!! Stuffed is past where we need to be. If you give yourself permission to eat again if you really are hungry, it may help you be able to say “enough for now“.
  3. Choose high water and fiber content foods along with protein. Both types of foods help you feel full and satiated which means the time until you feel hungry again will be longer. More vegetables, some whole grains and fruit along with lean protein like fish, poultry, egg whites, lean beef, small amount of cheese and/or milk can all help to satisfy without going over your caloric needs.
  4. Set the scene! Plate your food so that it is appealing yet there is a beginning and an end. This will help you perceive that you have completed an ample meal. Choose a smaller size plate so the amount you are eating seems like more. Eat slowly, cutting your food into bite size pieces and pay attention while you are eating to what you are eating. This will help register that you have actually eaten a good amount of food and you will more likely be satisfied with the food consumed. Tuning into what we eat, how the food tastes, how it is prepared and how it satisfies us all contributes to the feeling of being full.
  5. Choose foods that are low in calories like carrots. You can eat many carrots and not end up eating too many calories.
  6. Be prepared for the munchies. Always keep food at hand like low calorie snacks. This way if the munchies hit, you have a good option and don’t go running toward the vending machine.
  7. As you are eating, remind yourself of your portion distortion. A portion of food can pretty much fit into the palm of your hand — if you are eating more than that, then you are eating just way too much and do not need more food.
  8. Remind yourself that you are in control. If that ice cream calls your name from the freezer — go throw it away!

When it comes to food YOU have the control and the power to make the change!

Day 9 exercises:

  • 50 Donkey Kicks (per leg)
  • 50 Bridge with leg lift (per leg)
  • 100 Bicycle Crunches
  • :60 Wall Sit

Bonus: 10 Minute Donkey Kick Workout for Butt & Hips

Thank you Melissa for reminding us about this awesome, booty smashing, 10 minute Donkey Kick workout! This will hurt y’all. Don’t think about it…just do it!

And yes…you still have to do the extra 50 Donkey Kicks per leg! 🙂

Let’s get FIRED UP Crew!

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