Brad Tillery Brad Tillery

How to Break a NightTime Snacking habit

How to break a nighttime snacking habit:

Make sure you’re not hungry from undereating during the day. If you skipped a meal or did a hard workout, your body may be asking for more fuel.

If you are actually hungry, eat a healthy snack!

If you’re not… try brewing yourself a calming cup of herbal tea. This can help you relax and it feels like a treat.

Or brush your teeth. This can send a signal to your body that you’re done eating for the day.

Still not satisfied? Get to the root cause of your snack habit! Take inventory of how you feel. Many times we snack because we are bored… stressed… lonely… or sad.

Sometimes simply acknowledging that it’s not really about the food can help.

Go to bed early. When you get enough sleep, it helps your body balance your hunger hormones.

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Brad Tillery Brad Tillery

Creating a self care menu

When it comes right down to it...

There are only 3 steps to building a new habit:

Being aware of the habit that needs to change,

Replacing it with something new,

And consistently choosing the new habit.

The only problem?

Most people get stuck after step one.

They know WHAT habit needs to change…

But they don’t have anything to replace it with.

The solution?

A self-care menu 🙌

A self-care menu is a list of feel-good actions you can take BEFORE you slip back into “autopilot.”

Some examples:

Play with your pet for 5 minutes

Listen to one of your favorite songs

Go outside for some fresh air

Do some quick stretches

Pray or meditate for 3 minutes

Doing these things can help disrupt your old “trigger → behavior” cycle with something that feels good and that you enjoy.

AND… this short interruption can give you some breathing room so you can be more mindful about what you do next — whether it’s what you’re going to eat, whether or not you’re going to scroll on your phone, or any other habit you’re trying to replace.

If you’ve gotten our FREE Food & Mood Journal, you can use this as a starting point! If you don't have it...you can grab it here https://www.bcsfitness.com/blog/fall-2024-food-amp-mood-journal

The next step?

Consistency!

Keep your “self-care” menu somewhere you can see it, like your phone’s Notes app, your fridge, or on a sticky note by your desk.

It takes practice to redirect yourself…

But eventually, you’ll find it getting easier and easier to make better choices.

(Makes sense, right?)

Finding quick, personal wins like these is one of the first steps we take in our customized personal training programs...

We also:

Find easy ways to work more exercise into your schedule

Create a ‘non-negotiables’ list to help you easily identify your priorities and stick to them.

Want to see if a customized personal training program is right for you?

Let's chat!

info@bcsfitness.com

979-575-7871

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Brad Tillery Brad Tillery

Fall 2024 Food & Mood Journal

Here’s a secret I’ve learned from coaching hundreds of men and women 40-60 yrs old:


Everyone seems to struggle at some point with what to eat. Or they wonder if they are doing it “right” or “wrong.”

But it’s not just my clients — it’s something I hear from SO MANY people after they learn what I do. 


That’s why I’m excited to share our NEW Food & Mood Journal with you…


It helps you unlock your personal “food code” by not just tracking WHAT you eat, but also by helping you: 


  • Understand WHY you eat what you eat 

  • How different foods make you feel 

  • What might be causing you discomfort, energy dips, or poor sleep

  • And which food combos make you feel the most satisfied and energized!  


This is such a simple way to get in tune with what YOUR body needs…


And I hope this helps you feel your best more often! 


Access your copy of the Food & Mood Journal here now << 


In your corner,

Brad Tillery

Owner

BCS Fitness Studios

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Brad Tillery Brad Tillery

Is it okay to miss a workout?

🚀Missed a workout? Don't panic! Remember, your body is resilient and missing a single workout won't set you back.

However, it's important to note that this could shake your motivation if not tackled promptly. That single skipped session can easily turn into a habit...leaving you feeling like you're starting from scratch.

Remember the wise old saying: "Staying on the wagon is easier than climbing back on." This certainly rings true when it comes to fitness and maintaining healthy habits.

📍To keep those one-off misses from derailing your fitness journey, consider the following:

1️⃣ Understand why you missed the workout. Any underlying issues?

2️⃣ Set meaningful goals that resonate with you, not what you think you should aim for.

3️⃣ Discover activities you love or partner with a coach who can guide you.

4️⃣ Show yourself some grace. Don't overthink or beat yourself up.

Just get back on track and start moving again!

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