College Station workout after 8am
"My work schedule is pretty flexible, which makes getting into a consistent workout habit tricky. I'm so glad I found BCS Fitness, it has been perfect for me. 30-minute workouts 3 times a week at a scheduled time holds me accountable to showing up. The time fits perfectly into my day as I don't want to get up at the crack of dawn to workout. It’s great!
Would you like to find a consistent training time that complements the flexibility of your work schedule?
Our customized personal training sessions are designed specifically for you and will help you meet your fitness goals faster, safer, and more effectively.
The first step is scheduling your FREE Jump Start Session, during this initial one on one appointment we will...
1. Learn about you and what path will lead you to the best results and what we might need to be mindful of.
2. Lead you through your first mini training session, one on one with your coach to find out what movements are going to help you the most.
3. Design a habit change progression to keep you safe, encouraged, and collecting small wins along the way to reaching your goals.
So if you're ready to do all the things in life you'd like to, then let's get started.
Click the link our bio or call/text us at 979-575-7871 to start the conversation and change the way you look at fitness forever!
https://www.bcsfitness.com/contact-us
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.
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
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