[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:40:43 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 tips – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Thu, 08 Mar 2012 06:00:17 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 How to stick to a diet… Without Wanting to Gouge out your Eyes! https://www.thehumantrainer.com/65how-to-stick-to-a-diet-without-wanting-to-gouge-out-your-eyes/ https://www.thehumantrainer.com/65how-to-stick-to-a-diet-without-wanting-to-gouge-out-your-eyes/#respond Thu, 08 Mar 2012 06:00:17 +0000 http://thehumantrainer.com/65how-to-stick-to-a-diet-without-wanting-to-gouge-out-your-eyes/

Hi. I’m Fitness Dame. You may or may not have noticed that I’m Astone Fitness’ main blogger. I’m the one who has been giving you all the yummy tidbits on fitness and nutrition. Nice to meet you! I have had a few people approach me and ask for some tips on how to stick to a diet. So I thought that the info I gave them might be fun to share with you too.

You got to think of your brain and your body as two separate entities. Your brain is like an over protective mother over your body. Sometimes it’s right. But if you listen to every single worry your mom has you’d never even cross the street! Am I right?! Ok, so with that in mind, your brain is a creature of habit. It doesn’t necessarily do what’s right. It does what it’s used to.

 IT TAKES THE AVERAGE PERSON 21 DAYS STRAIGHT OF STICKING TO SOMETHING TO SUCCESSFULLY CHANGE A HABIT.

With that in mind, just because your brain is telling you you’re hungry, doesn’t necessarily mean that you are. It’s your brain saying: “Hello! You usually feed me more calories than this! Where’s the food, buddy?” So the first thing you can do is: Tell your brain to zip it. Circle 21 days off on your calendar, and cross one off one day at a time. When you get that “OMG I’m starving feeling.” Tell yourself: “Only 10 days left…” I KNOW IT’S EASIER SAID THEN DONE. Sometimes you want to scratch your eyes out for how hungry you feel; it can seriously feel like you are trying to wean off drugs; and in some ways you are. But I promise you if you stick to it, it will get easier.

FITNESS DAME’S TRICKS TO GETTING THROUGH IT

  • When you’re hungry drink water. Lots of it!  If water bores you add fruit to a jug in your fridge to give it flavor. (Try cucumbers, strawberries, oranges, limes, lemons or mint leaves)
  • I try to limit my drinks to water, tea and the occasional coffee. ABSOLUTELY NO SODAS!
  • Vegetables are your friends. Eat as many as you want. I usually munch on carrot sticks. Watery veggies like celery and cucumbers are even better. For a treat, have celery with almond butter (just don’t over do it) REMEMBER I SAID VEGETABLES NOT FRUIT. Fruit has a lot more sugar.  Low sodium V-8 is sometimes a great alternative.
  • A glass of 2% milk will coat your stomach, and make you feel full. Sometimes I love this option!

Dessert

If I crave dessert, sometimes I just have a yogurt and that works. There are so many yummy flavs. And the pro-biotics are great for us gals! In case of emergency: If you really can’t stand it and need a fix, have it. But a tiny bit of it. For example: I’m a chocolate and red wine freak. I cannot go more than a few days without it. When I want it. I have it. Chocolate: I usually LOVE milk chocolate but I go for 70% + cocoa dark chocolate. It’s soooo much better for you, and because it’s richer I am okay with just a couple of squares. Wine: I’ll have an ounce to half a glass instead of a whole one. I limit myself to one “emergency” half-glass a week.

Dining Out

Lots of people have told me that they are fine until they have to eat out.

“How can I eat a salad when the people at my table are eating pasta?”

Firstly, willpower has a lot to do with it. I know it’s tough, but when you talk about your table-mates eating pasta and hamburgers and its hard, well, its willpower. Take it like you have a one up on them. You have a powerful secret. You know better. For me it even helps to think I’m better than them. When they order that pasta dish and look at you with your salad and say: “I don’t know how you do it.”  Take pride in knowing that you are one up-ing them. Then when they come to you and say: “Wow! You look great. How did you do it?”  You can say: “Remember when you laughed at me for ordering a salad?” People by nature are negative creatures.

EVERY TIME I go on a diet EVERYONE rolls their eyes and say “Oh! You look great just the way you are!” Or they try and convince me that I’m being silly for not having a piece of cake.  People don’t like it when others don’t follow the crowd. They make it a point to point you out and make you feel like your nuts. It’s up to you and ONLY YOU to know that they are on their way to heart disease, and you are on the way to a sexier, more confident better you!

Now that being said, just like with the wine and chocolate, there is always a way to cheat it.  If you got to have a hamburger put less condiments on it and eat only one of the breads. Or even just the meat with the toppings on it. Order a salad instead of fries. Most restaurants will even do half salad/half fries if you ask for it. Order a side salad with your pasta and/or add on a sliced chicken breast on top. At least that way you are getting your protein and veggies, and it will help you eat less of the pasta.

Never eat the whole portion in a restaurant. It’s way too huge. Order a doggy bag right from the beginning. Better yet, get the waiter to bring half your plate in a doggie bag right from the start. That way you don’t even have to look at it, and if your friends say anything about not eating all of it, you can just say you’re not that hungry and avoid the whole diet talk all together.

Now I have to mention that these are tips that work for ME. They have been passed down to me throughout the years from personal trainers, nutritionists and fitness gurus. That being said, they may work for you, they may not. It’s just a little more arsenal to use in defeating the muffin top demon.  

 

Do you have tricks that work for you? Share in the comments. The more we know, the more we can succeed.      

]]> https://www.thehumantrainer.com/65how-to-stick-to-a-diet-without-wanting-to-gouge-out-your-eyes/feed/ 0 Live to 100 and Look Good Doing It! Part 2 https://www.thehumantrainer.com/18live-to-100-and-look-good-doing-it-part-2/ https://www.thehumantrainer.com/18live-to-100-and-look-good-doing-it-part-2/#respond Tue, 11 Oct 2011 21:14:05 +0000 http://thehumantrainer.com/18live-to-100-and-look-good-doing-it-part-2/

Welcome back to part 2 of our healthy living tips. It has become more common for people to live past 100. Not only do we want a long life, but we want our lives to reach their full potential. Taking even small strides to bettering ourselves now can impact your later years immensely! Take a look at these 10 simple tips you can do now to live a long, youthful healthy life.

 

10 More Tips to Living a Longer, Healthier Life

(Missed out on the first 15? Check out part 1 of the article here).    

16. Nurture your Skin Use a lotion that contains vitamin A, C and E and SPF 15. From the inside, nourish your skin by eating fruit, berries, vegetables, salmon and tuna and drink green tea and red wine.  

17. Eat in Researchers have found that most Centarians seemed to cook more throughout their lives than eat out. Food in restaurants will generally be higher in fat, salt, and sugar, and often served in larger portions then what you would make at home. We also tend to throw caution to the wind when eating out and order junk we’d never eat at home.  

18. An Apple a Day… Apple peel contains ursolic acid, which may block muscle atrophy (muscle detiriation after inactivity). In a study on mice, ursolic acid increased the size and strength of their muscles. Because their muscles increased, it reduced muscle atrophy. Other positive effects ursolic acid had on mice have been: reduced body fat, and lower blood glucose and cholesterol.  

19. No Smoking There is nothing worse for a long, healthy life than smoking. The Center for Disease Control estimates that smoking will result in death or disability for half of all people who continue to smoke. Smoking cigarettes ages skin faster than anything else apart from sun damage and is also linked to early onset of the menopause in women.  

20. Nothing to be Ashamed Of! Enjoy your Sex Life. British researchers have proved that regular sex releases endorphins in your brain, which slows down aging and reduces stress.  

21. Enjoy the sun. We all know not to over do it and to wear our sunscreen, but getting some rays shouldn’t be eliminated completely. We get about 90 to 95 percent of our vitamin D from the sun. Vitamin D is essential for absorbing calcium, keeping our bones healthy, and for protecting against serious chronic diseases later in life such as osteoporosis, Type II diabetes, multiple sclerosis and many cancers.  

22. Drink water. By consuming water, we are purifying our body, inside and out. One of water’s best functions is flushing out toxins from the body. H2O will also promote the growth of collagen, boost elastin production and increase the flow of oxygen to the skin, helping your skin cells to rejuvenate faster and, therefore, keeping your skin looking young and healthy.  

23. Back Away from the Sweet Stuff Sugar effects the collagen in your skin, and so, will create wrinkles. It has also been linked to a suppressed immune system, diabetes, heart disease, and obesity.

 24. Have your Beauty Sleep Sleeping fewer than eight hours a night doesn’t just leave you feeling tired. The right quality and quantity of sleep trigger the production of human growth hormone, which builds muscle mass, thickens skin and strengthens bones. Lack of sleep suppresses the hormone leptin, which makes you feel full. So the more you’re awake the more you’ll eat. Studies have found that people who routinely cut back on sleep are more likely to be overweight. In addition, constant fatigue causes stress and irritability, both of which can contribute to accelerated aging.  

25. Don’t Retire! Rewire! If you are among the many who have a hard time retiring because you associate retirement with no longer being productive, change the way you view it! If you see retirement as a means to an end decline sets in rapidly. Everything slows – movement, reaction time, thinking, walking, talking. The mind and body go into a shutdown mode in preparation for the final event — death. Smart people rewire instead of retire. You’ve worked hard all your life, now spend more time with the person you love, travel the world, play with the grand-kids, take up that hobby you’ve always been meaning to do.  

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