Wed | Aug 23, 2017

Dynamic lifestyle: Everything In moderation

Published:Monday | April 25, 2016 | 4:00 AM
Jorge Steven after
Jorge Steven before
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I remember the days of being able to enjoy a treat without any judgement. It seems those privileges have been lost since I decided to pursue my passion by becoming a certified fitness coach. Many persons believe that once someone becomes a 'health nut', they must completely give up all the foods they truly enjoy. So, when I'm asked: 'Patrice, yuh sure you want to eat that?' I'm usually tempted to say 'Yes, I'm pretty sure!' Here's why - DynamicLifestyle is a lifelong commitment to health, not deprivation. It emphasises the need for balance and moderation, and acknowledges the fact that we are humans who are becoming more informed about how to make the best and healthiest choices.

That being said, I must make it clear that this is not permission slip and go dive into a pool of sugar! Here are some best practices that will guide you as you enjoy your DynamicLifestyle in moderation:

1. Sleep

We must prioritise rest. When well rested, we are less likely to indulge or overeat.

2: Keep a food journal

Journaling helps us to keep track of what we eat, when we eat, and the proportions we are eating. It also helps us to identify cravings, and is a great way to practise

portion control.

3. Be mindful of myths

Many persons believe you have to eat to be full. No! The aim is to satisfy hunger without overeating. Knowing what portions should be consumed per meal will allow you to control your calorie intake.

4. Be true to yourself

Forcing yourself to remove all 'treats' from your diet may eventually lead to binging or overeating. In the DynamicLifestyle you come first, no matter what.

5. Work, work, work

Ensure that you work your butt off in training.

6. Meal plan

Ensure you're on a meal plan that allows for restricted calories, easy-to-find ingredients, and allows a treat every once in a while. The DynamicLifestyle is not a fad, it's a lifelong commitment. Our meal plans allow clients to treat themselves by having a few bites of their favourite dessert sometimes. The key is moderation.

Understanding and applying the principles of moderation is not easy. I know this. This is why I will host a webinar called 'Dynamic Lifestyle Transformation Through Action'

on Saturday, May 7 at 11 a.m. Go register now at www.bit.LY/

dynamiclifestyle. Also, please join in the conversation and share your thoughts via email or social media with the #dynamiclifestyle. I can't wait to hear from you!

As a 'treat' today, I'd like to tell you about Steven. Here's his story:

What was your typical day like before you changed your lifestyle?

My typical day was to wake up just in time to go to work. I did not really pay keen attention to my eating habits. I would just eat whatever I felt for at the time. I hate cooking. As such, most times I dined out, and not at restaurants that catered healthy meals.

In terms of exercise, I would try and run two to three times per week, running an average of eight miles per week. At this point my weight fluctuated between 204 and 210lbs depending on whether I had a good week.

I became frustrated with the fluctuation in my weight and decided it was time to take control. I began running a minimum of three to five times per week, as well as utilising the gym twice per week. I went from running eight miles per week to running 35 miles per week and now, I am running 45-50 miles per week on average. My weight went from 210 to 173.

At times my body does crave more food, depending on how rigorous the workout or how long the run. However, I find once I am eating vegetables as my staple instead of rice, I can't go wrong. I also tend to eat four to five small meals on days where I crave more.

After running, I generally eat two bananas, a granola bar, green tea with no sugar or milk, and some vitamin water. For lunch, I would have soup, or if my body craved more I would have two pieces of chicken, one spoon of rice and vegetables. Dinner normally would be a deli sandwich with no mayonnaise.

I believe in a cheat day/two cheat meals. My cheat meal on a Saturday after my 13-15 mile run is patty and cocoa bread and a danish. My second cheat meal would be dessert on a Sunday evening. This would be either chocolate, trail mix or ice cream.

The positive thing about this change is that the discipline developed affects all areas of life, creating more order and purpose.

• Patrice J. White is a certified lifestyle and fitness coach and founder and president of the Sonic Steppers Running Club. Website: www.patricejwhite.com. Email: info@patricejwhite.com. Instagram/Twitter @Patricejwhite. Tel: 876-GETTFIT (876-438-8348)