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I wake up, all veggies no eggs,
I hit the gym all chest no legs…
– Kanye (probably)
You know the drill… if you’re the first person who responds and can tell me which Ye song this is without Googling – play fair – I’ll send you a free item from our Swag Shop.
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.
Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…
Without any further ado, let’s get started..
N.W.A. Tip Of The Week
If you’ve ever had issues with binge eating, this one is for you…
I want you to understand I’ve been in your shoes before.
When I first really got into tracking macros, I would be perfect for weeks on end… and then I would crack…
I’d go on an epic binge.
I mean to tell you I’d eat a whole box of protein bars, bags of chips, and in some cases, entire cheesecakes.
I would binge so badly it worried my wife – she’d tell me “Honey, this is not very healthy behavior” – and she was right.
It wasn’t.
It took me a long time to develop the “in-between” mindset.
I had a binary view of my nutrition.
I was either “perfect” or I was going absolutely bonkers, eating everything in sight.
If you can relate, here are some mindset shifts I had to make in order to crack the code on binge eating, and eliminate it.
First and foremost, stop thinking you’re “cheating” because you eat food that isn’t 100% “clean”.
That’s silly. Your food isn’t your husband/wife.
You’re assigning morality to your diet; and that’s not a healthy way to view things.
Second, because you’re assigning morality to your dietary adherence, by proxy you’re categorizing foods as “good” and “bad”.
Which is another terrible way to view things.
If eating 2 Oreos satisfies your sweet tooth and keeps a binge at bay, is it “good”?
Or “bad”?
Of course there’s foods you should eat more of, that should be “every day” foods:
- Beef, chicken, seafood
- Low fat/high protein dairy
- Fruits, veggies, berries
- Oats
- Rice, potatoes
And there’s foods you should eat less of:
- UPF’s (ultra processed foods)
- Added fats/sugars
- Treats/desserts
But food is just food; it’s a concoction of ingredients thrown together for you to eat.
You’re caught up in thinking “this one Oreo will fuck everything up, I’m being bad, so I might as well be REALLY bad…”
And binges occur…
Usually, binges happen when you get into the mindset of:
“Oh shit, I messed up, I can’t eat this Oreo, so I’d better EAT ALL THE OREOS, because this is the LAST TIME I CAN EVER EAT THEM!”
Says who?
The “morality police” in your own head, that’s who.
Then, the binge is over, and you go back to being “perfect” (or at least trying to be).
A few weeks pass with your super restrictive diet, and guess what happens?
Boom, you’re binging again…
You need to improve your relationship with food.
Second, learn and understand energy balance.
You can eat anything you wish, as long as your total energy balance for the week is under your maintenance.
Save some room for a bit of hedonism – it’s okay, you’ll still lose fat.
Third, stop being overly restrictive with your diet.
You aren’t a robot, you’re a human.
You didn’t “mess up”, you made a choice.
Stop letting the guilt you feel about eating override your common sense.
Fourth, find other outlets to relieve your stress.
Meditate, go on walks, read a fiction book, find a craft or hobby.
Eating shouldn’t be your “stress relief”.
It should nourish you. and provide you with clean energy, not make you feel like garbage.
And finally, forgive yourself quickly and move on if you binge.
It’s way more common than people think.
As I said, I’ve been there before (many times).
It’s OKAY and it’s just another skill to learn.
You got this.
———-
I currently have a few spots open on my personal, 1:1 roster for coaching.
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Looking forward to speaking with you.
More AF Content From Around the Web:
Protein to optimize for hunger.
Carbs to optimize for performance.
Fats to optimize your hormones.
Calories to optimize your body fat percentage.
ALL of these things matter.
Pay attention to each one.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J
Anyman Fitness
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One of my favorite Ye tracks… (NSFW – lyrics)
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