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Get Fit Newsletter 14 October, 2019
Still craving the wrong foods? Here’s how to stop…

Let’s face it, we live in a world where food temptations are everywhere…which lead to cravings, which lead to you eating things that you shouldn’t. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.

Stores display the most tantalizing junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favorite magazines. And as if all of these weren’t enough, the people in your daily life are another, constant source of food temptation.

To make matters worse, you’ve been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. A habit not easily broken.

New Technique to End Food Cravings

Food cravings don’t need to have the upper hand on you anymore. Here’s how you can fight back using your most powerful asset: your brain.

Remember that your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.

Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time.

You feel wonderful about the river because it’s making you feel happy.

Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.

With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.

Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).

This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps:

Step One: Create a STRONG Negative Association with Unhealthy FoodYou may not have realized it, but up until this point you’ve placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.

  • Take the wrong food off that pedestal by listing off everything negative about them…
  • These foods make you unhealthy.
  • These foods cause weight gain.
  • These foods drain your energy.
  • These foods kill your confidence.
  • These foods lessen your quality of life.
  • These foods damage your love life.

Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place.

Step Two: Create a STRONG Positive Association with wholesome foods

Now that your mental food pedestal has been cleared, put truly wholesome food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are the place to start.

List off the things that you love about healthy food…

  • These foods make you healthy.
  • These foods promote fat loss.
  • These foods boost your energy.
  • These foods build your confidence.
  • These foods improve your quality of life.
  • These foods enhance your love life.

I encourage you to immerse yourself into the world of healthy, wholesome foods. Browse the aisles of your local natural foods store. Stroll through a farmer’s market. Pack healthy snacks to bring to work. Clear your kitchen of junk.

Use the technique above consistently and you will soon find that healthy, wholesome foods are your favorite.

And craving the wrong foods will be a thing of your past.

LET'S CONNECT!

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Stressed Out?

Regular exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!)

HEALTHY French Fries

Yes, this is happening! Real healthy fries that taste AMAZING and are made with BAKED PARSNIPS!

Most people love fries, however, regular fries really are so bad for our fitness. All that unhealthy fat and all of those calories are hard to justify eating very often. And having a belly full of greasy fries never feels too awesome.


Nothing comes as close to tasting like real, authentic fries than these baked parsnip fries. If you are a fry lover, please try this recipe and let me know what you think!

What you need
Serves 6

2 large parsnips
1 tablespoon fresh rosemary, minced
2 garlic cloves, chopped
3 tablespoons extra-virgin olive oil
sea salt and black pepper to taste
½ teaspoon sweet paprika
natural ketchup

Instructions

1. Preheat the oven to 450°F. Line an 18 × 26-inch rimmed baking sheet with parchment paper.

2. Peel the parsnips and trim the ends. Cut each parsnip in half horizontally, then make 2 cuts in each direction to create 9 sticks out of each half. In a large bowl, toss the parsnip sticks with the rosemary, garlic, olive oil, sea salt, pepper, and sweet paprika.

3. Spread the fries over the prepared baking sheet. Roast for 10 minutes, flip, and then roast for another 10–15 minutes, until browned and crispy. Serve with the ketchup.

Nutrition
One serving equals: 128 calories, 8g fat, 37mg sodium, 15g carbohydrate, 15g fiber, 3g sugar and 1g protein.

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TESTIMONIALS

You are crazy not to experience BootCamp! As a fitness drop-out I was facing my '60's looking like the typical out of shape American. What to do to jump start my way back to being healthy? Bootcamp with Laura! The classes are personalized, you never feel abandoned, and all levels are carefully watched by Laura ALL THE TIME. She knows what everyone is doing, pays attention to everyone's little bumps in the road and expertly increases the level of training with every session. I 100% recommend training with Laura. She lives what she believes.
Roseanne Shegirian

I began working out with Laura's bootcamp in October 2010. Over a year later, I can't believe how far i have come and can't imagine quitting. I've never been very athletic, and it is a stunning experience to discover my "inner athlete" in my mid-40s! Despite problems with my knees and occasional shoulder issues, Laura never fails to adapt the day's workout to accommodate my problems and give me a great workout. Not once have i left a workout feeling demoralized or thinking, "I'll never do that again." The other campers are non-judgemental and always encouraging. Beyond the incredible changes I've seen in my body, are the changes I've experienced in my mind - I am more confident, happier, calmer, and sleep better, too. Thank You Laura!
Mary Majewski

I have been going to the 5:30 Monday/Wednesday/Friday Bootcamp for over two years. Bootcamp has given me a confidence that I never had before. While I have always loved working out, I have found a love for doing so outdoors. I love the challenges that Laura gives me each time. She is so encouraging and motivating. Whatever the weather it is so worth it. There is such a feeling of accomplishment to finish a Bootcamp session in the rain, cold, and sometimes even snow! I believe because of bootcamp I was able to become a fit strong athlete that has run in 2 half marathons and even the New York Marathon last November. I can't say enough good things about Bootcamp and Laura.
Mary Britto

I started bootcamp about two years ago. I have tried gyms, walking and exercise classes and would go a few times and then stop. That was not the case with bootcamp. It is always different and nothing compares to working out outside. I am not a morning person but have no problem getting up at 5 am three days per week. I feel more energetic on bootcamp days. Laura is a fantastic trainer. No matter what level you are, she adapts the program to fit your needs.
Melissa Mednick

Here is the best thing about Boot Camp with Laura...she really cares about you as an individual. She is able to seamlessly tailor an individual's work out based on ability level and physical condition/situation. She pushes all of us as hard as we can ("kicks our butts!") without allowing any of us to overdo it. For those women who have been doing the camp for awhile and are very fit she sees to it that they are "burning." However, when a member is nursing an injury in a particular area she finds other approaches to give them a good workout without endangering their health. When a new member joins us she is careful to see that they are challenged without being overwhelmed. No one is ever made to feel that they are "not up to par" - either by Laura or the other ladies in the group. Individual progress is noted and applauded. I am new to the group and so not at the level of many of the others. But I feel welcome and comfortable and encouraged by seeing other camp members who started where I did and are now fit and strong. I hope to be able to be there one day myself.
Terry Williams

FOR MORE TESTIMONIALS, PLEASE CHECK OUT MY WEBSITE! www.norwalkbootcamp.com



Ready to live a life of wellness? Click here to empower yourself!
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What readers are saying about my book "Choose Well To Live Well!"

Thank you for writing this book! Incredibly motivating, informative and inspiring - with plenty of hands on tips and concrete advice.  Well done! ~Editor, Balboa Press

This book was so enlightening to read! I have known Laura for 10 plus years and she is so inspirational to myself and my family.  She is instrumental in making you feel good, active and healthy.  Laura gives so much of herself and energy to others.  We are lucky to have her in our lives.  ~Vince Camuto

This book was incredibly insightful. I loved the authors realistic approach to living a better life.  And it came at the right point in my life too!! I will definitely be practicing some of her recommended techniques and I'll pick up this book whenever I need that reminder to focus on the present and own my choices.  Thanks for such a spectacular message! ~Michelle

Good Book.  I recommend. ~Gary Ford

Inspiring.  Great tips and helpful facts to help you live a healthier and productive lifestyle.  If you are looking to turn your life around and want to get a good start, this book will help you do it.  ~Elise Davis Chavez

A gift of inspiration and common sense.  I read this book in one sitting.  The messages will be filtering through me for years to come.  The voice is very clear and impactful.  We think making big changes in our lives is complicated, but this book shows how it can be done in simple, clearly defined steps.   It's not just about nutrition, it's not just about exercise - it's about healthy thinking and how healthy thinking leads to healthy choices.  I'm keeping it by my bed for many future re-readings, whenever I need more inspiration and redirection. ~Mary

I am giving this book to everyone on my list!  Laura is the best motivator and most well informed trainer.  Her approach to fitness is so straight forward.  Her motivating words and specific suggestions have made getting fit possible for me, and so many people I have met in her classes.  ~Jen

Buy Choose Well to Live Well and allow it to help you live a fit, happy and healthy life!!

AVAILABLE AT www.amazon.com     www.barnesandnoble.com

CHOOSE WELL TO LIVE WELL "EMPOWER YOURSELF" WORKSHOP 

Are you ready right now to make some real healthy positive changes in your life?  This workshop will teach you how to practice, implement and live the 5 Fundamental Wellness pracitces that will help you create a FIT, HEALTHY, STRONG body and state of mind.

You will not only start experiencing life through a healthier and fit body and state of mind, but you will also learn to cultivate a SENSE OF INNER PEACE, CALMNESS AND AT EASE STATE OF BEING that will improve all aspects of your life!

"Empower Yourself" workshop will be available as an online course! coming soon!!!

 WORKSHOP TESTIMONIAL:

"I attended the "Empower Yourself" workshop in May 2013 and it was a transformational experience for me.  To be honest, I thought I was signing up for a nutrition class but what I experienced was a life wellness class that gave me techniques to handle my hectic schedule.  I learned to take a few minutes a day to relax and focus on the positive aspects of my life, so that I could more calmly handle the issues that come up during the day.  I also learned relaxation techniques for the evening that really helped me get a peaceful night's sleep for the first time in years.  Another key component of the class is healthy eating and learning which foods are good for your body and which foods you should avoid.  I added two servings of greens to my meals which made me feel lighter and eliminated the bloated, sluggish feeling that I used to have after meals.  Overall, I feel in control of my life now.  I am empowered to make healthy choices in the food I eat and healthy choices in the way I handle stressful situations.  I no longer have that fuzzy, groggy feeling when I wake up in the morning.  I feel focused and engaged in making choices that move my life in a positive direction.  I highly recommend this class to anyone who wants to lead a happpier, healthier life." D.W., Westport

"I attended Laura's Living Well Workshop in January and it was a perfect way for me to start off the new year.  I decided to commit to the 4 week program because I knew that I needed to calm my mind and try to deal with everyday stressors in a better way! The great thing about working with Laura is that she treats everyone so specifically and individually.  Even though there were other members of the group with me each week, Laura has a way to tailor her teachings and motivation towards each of us and what we each specifically need.  We started off by discussing the foundations of healthy living - moving our bodies each day, adding more servings of greens to our days, calming habits and of course, meditation.  I had never really thought of using meditation but had been encouraged to try it.  Having Laura lead us through it each week was very safe and comforting.  I quickly realized that by meditating and focusing on positive, nourishing thoughts I would be able to face things a busy day can send my way.  I also hear Laura's voice in my head pushing to take calming breathes, telling me to look for the positive in tough situations and be aware of my choices and choose positively.  Finally, the best part of working with Laura is that she truly practices what she preaches and teaches.  She is a phenomenal role model in body, mind, and soul. " J.V., Norwalk


 

Email: laura@norwalkbootcamp.com
Phone: 203-604-9909

Web: Visit My Website