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Good morning.
I had a little bit of a sleep in this morning until 6:00.
Let me show you what I'm making for breakfast.
I'm just having one meal before I train.
I'm going to make a smoothie.
Got some avocado here because I do
need to incorporate some healthy fats into it.
Got some mango and again some more fats
with the frozen coconut.
It's really handy to have them frozen
because then I don't have to put in ice cubes as well.
These are already going to make it cold.
Got a bunch of spinach here, which
is good for a little bit of fiber in the morning,
as well as some chia seeds.
We don't have any homemade almond milk left.
But the good old Almond Breeze.
And I'm going to have a scoop of protein [INAUDIBLE]..
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I'm normally not a huge smoothie drinker,
but this one has so much fat in it.
Let me actually check.
I do share a bit more of my food on Instagram
if you're wondering.
So I've just tracked it in Lifesum.
This is 421 calories.
25 grams of protein.
18 grams of carbs.
26 grams of fat.
Normally my issue with smoothies is
that I feel like I'm hungry afterwards.
But if you fill them up with enough fiber
and with enough fats.
If you can get fats.
So coconut is a great one.
Almond butter.
Yup, and peanut butter.
[INAUDIBLE]
I'm going to be covered in green smoothie [INAUDIBLE]..
My whole mouth.
I didn't think this through.
I'm excited because it's back and shoulders day.
So today I want to talk to you guys all about cravings
and what you can do.
When I get back from the gym, we will talk all about that.
So back.
Always going to focus on a lot of big compound movements.
Probably going to start with light cool down, some rows.
[INAUDIBLE]
[INAUDIBLE] Yeah.
And then we've got shoulders.
This morning I did some stretches.
I feel for me, yes I get sore muscles and stretching
is good for that, but it's more of like a mental thing.
Just pulling a mat out and just lying there
and just rolling around and stretching.
For me that's sort of a relaxing good way to start the morning.
[MUSIC PLAYING]
[MUSIC - NOISESTORM, "BREAKOUT"]
E.Y.T, yeah, Okay okay, I'm a breakout,
yeah, yeah Yeah, I'm not a breakout artist.
I'm a straight up take-down artist.
You're a shut up, sit-down artist.
Slam the door man a shakedown artist.
After this, you need a make-up artist.
I'm listening in, trying to figure where your heart is.
I pick apart trying to figure where the art is.
A couple minutes, you'll be swimming in the darkness.
A couple minutes trying to gang, gang, gang.
Yeah a bang, bang, bang, man are looking all prey now.
A couple minutes with the gang, gang, gang.
Spit slang so name, man are looking like packed out.
Come on by with the big man vibes.
Yeah, two-two slap and a bigger man pipedown.
It's Foreign Beggars in a Bruck outing, gonna show down shop.
Spill a little man background.
Uh, I'm a straight up breakout.
Worldwide shut down, I'm a breakout.
Big bruise, big jeans I'm a breakout.
More tracks, more racks I'm a breakout.
More food, man are looking like take-out.
Now fools like rookies at a stakeout.
Bareback with a lash, is the breakout.
Breakout, gang, gang, gang, it's a breakout.
Yeah!
Yeah, yeah, yeah.
Yeah, yeah.
Certain man live for the hype, hype.
Some oughta kill for a name, name.
You seen a lot of man look for the lights, rah.
The things people do for the fame, fame.
From the top.
The things people do to remain in view.
There we go.
Come on!
From a distance.
But your own fall frame by frame.
Good, come on.
Is that better or still too much?
He's having pizza.
Protein pizza.
I prepped this last night when I made dinner.
Really good.
I know it just looks like sweet potato
but there's a whole bunch of stuff.
There's sweet potato, there's pumpkin,
there's regular potato, there's some zucchinis in there.
Somewhere.
And chicken.
The way that I like to cook this chicken
is I take a whole chicken breast and I line a tray.
I put the chicken breast on and I slice a line down the center.
I fill it with garlic and basil paste and then put some on top
as well and bake it maybe 20 to 25 minutes until it's still
quite juicy on the inside.
Then this, with all the veggies.
Looking forward to that.
[MUSIC PLAYING]
[INAUDIBLE]
OK.
Let's set up here for a minute.
When I first started with trying to feel
fitter and healthier and all of that sort of thing,
I remember I was eating.
The food.
I was reasonably enjoying it at the time.
But I remember putting a post on Facebook being,
I'm dreaming about cinnamon buns.
When do the dreams about food stop?
And even a couple years down the track,
although it wasn't so often, it was still every now and again.
I think when I first started, it was
cinnamon buns were the thing that I wanted.
Typically I'm a savory person.
So if I was craving anything, it would be cheese
and crackers or Twisties.
Specifically the chicken Twisties.
I feel like cravings are one of those annoying things where
the more you try not to think about it,
the more it's just there and on your mind.
And it's this hunger for a specific kind of food.
I'm telling you guys right now that true hunger doesn't
want a specific food.
When you're getting a craving, it's
more likely that there's psychological rather
than physiological.
And I don't think that it's a bad thing
to pander to them sometimes.
But if they're taking over and if they're really
sabotaging your efforts to be where
you want to be with your health or your fitness, then yes.
It's time to take control.
And obviously there's exceptions to that rule
because our body is great at knowing when it's
low in a specific nutrient.
But our brains aren't that great at understanding it.
So when it comes to these specific nutrient deficiencies,
we need to learn to interpret our bodies language.
More often than not though, the feeling
that you get for a specific food is
coming from some sort of trigger or some kind
of emotional event.
I know the feeling.
Like you're craving it, you want it,
you've thought about it for two days straight,
and then you go and you eat the food.
And it's like, oh, OK.
That was short lived.
Then afterwards you feel guilty.
If you eat something, there should not
be guilt associated to it.
If there is, you need to reassess what were
your reasons for eating it.
Because if it comes from a healthy place
and if it comes from a balanced place,
you're not going to feel that guilt afterwards.
So I'm sure you've had the obvious tips like
set a timer for 20 minutes or drink some water
if you really feel like having something.
Yeah they're good, but they don't
get to the root of the problem.
They're more distracting you from the feeling.
This is one of the things that can
be fundamental towards your success if you get good at it.
It's essentially, boiling it down, it's pattern recognition.
So every time that you are getting
a really bad craving for something,
open up either a notepad.
Or I suggest using Notes.
Jot down what the food is, who you are around,
and I also want you to write either how you're feeling
or what sort of situation you've just been in.
Because you might find there is a specific trigger which
is causing you to use food.
For me, it used to be a stress thing.
What I had to do was find other ways to manage the stress.
I didn't realize I was turning to these foods as a stress
relief.
It was just what I was doing.
Clearly you're not going to fix these things overnight.
That's not how it works.
It's a matter of retraining your brain.
Because it took how long to get into that habit,
so we're specifically trying to break that habit
and build something new.
Because you can't just remove that
reward and expect yourself to be OK.
So when it comes to cravings, we really
need to identify psychologically what do you need,
is there some other form of care that your mind is looking for.
The next you're really craving something, bring out that list,
jot down what it is, who you're with, where you are,
or what just happened.
And start to identify those triggers or the familiar things
which are causing that feeling.
I know it's a process and I feel like sometimes I just
blabber on and give you guys a lot to take in.
All right.
So firstly, the less you eat something,
the less you crave it.
Let's start trying to find some substitutions that
are going to be better to help you get towards your goals.
Secondly, I want to talk about moderation, not restriction.
It's not about never eating these things again
but it's more about being mindful of the quantity
and the frequency of how often we're having the things that we
crave.
Fill your diet with protein, healthy fats,
a good amount of fiber, and nutrient dense foods.
Focus on what you can add in and not on what you think you
need to take away.
And now finally, like I was going through before,
understand how you feel and learn
to recognize the events that trigger
eating as an emotional response or might trigger the cravings
for you.
Once you've mastered all four, you're not
going to have food cravings.
I cannot tell you the last time that I was actually craving
something.
Normally I'd get a pita bread and I
would toast that in an oven.
But what I'm just going to do is cook up some falafel
with a little spray on the pan and then
I'm going to chop myself up a little bit of a salad.
I'm going to use a tiny bit of a red onion, some cucumber,
tomato, and feta.
Really easy.
It's just like my afternoon sort of meal.
So although I don't eat chickpeas on their own
too much, I do like falafel.
Chickpeas are a decent source of protein
as well because they do contain leucine.
Leucine is an essential amino acid
which means it's one of the ones that we have to get from food.
It assists with muscle building and muscle retention.
You do diminish it a lot when you train so that's why.
If you buy a protein or something,
it will often advertise how much leucine is in it
on the front of the bottle.
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Look how damaged this plate is.
This is why we're not allowed to use the prop photography
plates for real eating.
I've got my falafel, I think I've
burnt that side a little bit.
Whoops.
My giant salad and some hummus.
About two tablespoons worth of hummus.
So this is the awesome thing about veggies.
They're so high in fiber, which is great for your gut.
And then look at all this food.
That's so much food that you get to eat.
I don't know why I forgot to mention as well.
When I was talking about cravings, eat food you like.
Make sure that your diet, and by diet
I just mean the things you eat, is foods that you enjoy.
If you have a specific fitness goal, cool.
Eat for that.
But make sure it's foods that you like.
That makes it so much easier.
[MUSIC PLAYING]
Loud.
Yes.
And very purple.
Very purple [INAUDIBLE].
I'm going to Rach's.
OK.
Goodbye!
[MUSIC PLAYING]
Hello!
Welcome to my home!
Oh, you got the curtains up!
So if you haven't seen Rachel's channel.
Well, it's kind of similar to mine
but I guess I'm more on the fitness spectrum.
And I'm probably more on the organization.
Let's focus on you.
We kind of do.
You do minimalism home stuff.
And I do just home stuff.
Just home in general.
But not.
Yeah.
Like organization and then routine stuff as well.
I've been filming all day.
Oh my god.
And I only finished 2/3 of the video.
It's ridiculous!
It takes way too long.
So in case you're wondering, it takes a long time
to make videos.
Really long times.
I was saying in my video, because I'm vlogging today
as well.
That when I do some brand deals.
I do--
I feel really big.
Pretty much I'm here because.
If you guys have seen on my.
So I have two blogs.
I have Eat Run Lift, which has my recipes and my fitness
stuff.
Then I have rachelaust.me which I
post more minimalism stuff and just
corresponding blog posts to videos
and lightroom presets as well.
Because I know a lot of you guys have
asked on my Instagram, oh what do you use to edit your photos.
And I use my lightroom presets which I made.
I came here to help Rach this afternoon
because she's going to be working and doing her thing.
I'm just going to sit here and help her create her own preset
for her Instagram so she has something that is unique
and her own.
Thank you so much!
I'm so excited.
Your place is so nice.
Thanks!
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Here's the original photo and here's a potential lightroom
filter.
I like it.
I like the orange, the green.
This is our little group of photos.
We stack them all together and I feel like they match.
What do you reckon?
We've made everything quite warm.
That's what Rach wanted.
Little bit sunny, very warm.
I never vlog at night time.
Maybe I should.
Or maybe it's just your camera that's making it look good.
Well, I am going to finish off the vlog here.
We have whipped up five presets for you.
Five.
I'm hoping I can understand how to do them.
You'll be fine.
I'll be fine.
So I'm going to go make some food.
I'm getting a little bit hungry and Mitch is messaging
me asking when [INAUDIBLE]
Feed me.
Come home.
That boy needs to eat every two hours.
I swear.
So I'm going to go back.
I'm going to make some dinner.
Then probably start editing some stuff
because I got a little bit of catching up to do.
Catch you guys in my next upload.
Bye.
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