Target Your QUADS During SQUATS!

Hey everyone!

In my latest YouTube video, I share with you some strategies to target your quadriceps while performing squats.

1. Regular Squats

Performing regular squats is a great way to target the quadriceps, as they are responsible for performing knee extension. When performing regular squats, you typically want to stand with your feet shoulder-width apart, brace your core, and sit back into the squat until you knees are approximately 90 degrees. Slowly raise your body to a standing position and finish the movement by squeezing your glutes and your quads.

There are many variations to performing regular squats, and changing up your stance width will change the muscles that are being activated throughout the squat. This is true, however there are some misconceptions about stance width and quad activation.

MYTH: Narrow Squats will Build the Quadriceps More than Other Stances
It is true that when we take a narrow stance during squats, the most active muscle is the quadriceps muscle, however, it is no more active during a narrow squat than during a normal squat or a wide squat. The difference between these three squat stances is that a narrow stance targets less muscles, while a wider stance recruits more muscles to perform the movement. What this means is that when we take a narrow stance, the other muscles that help to perform a squat are less active than when we take a wide stance. Therefore, stance width does not make the quads “more active”, rather it influences the number of muscles that are active. Therefore, your quads produce the same amount of force regardless of the stance you take, so opt for the stance width that feels the most comfortable. Depending on your goal, if you want to target less muscles, a narrow stance is the better option, but if you want to target more muscles, a wide stance is the better option.

2. Goblet Squats

In order to load the quads during squats it is important to shift the load forward, by front-loading the body. A goblet squat is a great squat variation to shift the load to the front of the body, increasing the work performed by the quadriceps. This squat variation is very versatile, as you can us a dumbbell or even a medicine ball to front load your squat.

3. Front Loaded Barbell Squat

Another option to load your squat is to use a barbell, however to target the quads, you should perform front-loaded barbell squats. Since the barbell is placed in front of the body, it displaces the load forward, forcing the quadriceps to work harder to resist that load. The benefits of front-loading squats is that it reduces the force placed on the knees, so this is a great squat variation for those who have knee issues.

4. Elevating Heels During Squat

If you are more advanced, elevating the heels could be an option for you to target your quads during a squat. To elevate your heels, choose something stable to put your heels on, such as a plate (or two plates). Elevating the heels not only shifts the load forward, but it also changes your body mechanics of the movement, as it limits the amount of hip flexion you perform, while increasing the amount of knee flexion that you perform. Since the quad’s primary movement is knee extension, elevating your heels helps to increase the range of motion of the quadriceps muscle, helping to target the quads. As a safety precaution, this exercise should be performed by individuals who are more advanced and do NOT have knee issues.

5. Leg Press Machine

5fa8177f04157b17a633c6dfc3195f9cTo target your quads on a leg press machine, you simply lower you feet on the leg press machine. This changes your body mechanics similarly to front-loading a squat, therefore increasing the stress placed on the quads.




I hope this video was informative & helpful! Best of luck to you on your own health journey.




FIVE Benefits of Tracking Your Fitness Progress & FREE Workout Log

Tracking my workouts is one of the BEST things I could have done when I started my fitness journey. In this post, I share with you FIVE reasons why tracking your workouts is so important for your fitness progress. Below, I have included a FREE Workout Log that you can use you track your own fitness progress at the gym. Check out my short video explaining these 5 benefits on my YouTube channel (and subscribe of course 😉).

Reason #1: It Helps Define Your Starting Point

Having a goal is a great way to motivate yourself to begin a fitness journey, however, when we don’t record our starting point, we cannot determine how far we have come, or whether we are making progress in the right direction. When I first started working out, I could barely bicep curl 5 pounds! Within a few months, I found that 5 pounds started to feel lighter and lighter. I soon found that I was able to increase the weight to 7.5 pounds, and finally 10 pounds – where I currently sit. Even though I cannot bicep curl a higher weight, understanding my starting point has allowed me to have a more realistic expectation for improvement. Further, seeing that progress has allowed me to know that I am making progress, has kept me motivated to keep going, and makes me curious how much more improvement will happen if I continue on my fitness journey.

Reason #2: It’s a Way of Tracking Progress WITHOUT using the Scale

Three months into my fitness journey, I noticed that I wasn’t losing weight, which was discouraging, because I had expected to lose at least 5 pounds. However, in my workout logs, I was seeing consistent strength gains, and my weights for my exercises continued to increase. This helped me realize that my effort was paying off in other ways, beyond the scale. It also helped me realize that muscle weighs more than fat, so even though I was not losing weight, I knew that I was building muscle and changing my body composition.

Reason #3: It Tells You Whether You Are Working Hard Enough

I generally follow the 8 – 12 rep rule, meaning that I know I am lifting the appropriate weight when I am able to complete between 8 – 12 repetitions of an exercise. If I can perform 12 repetitions with perfect form, I know that I need to increase the weight. If I cannot perform 8 repetitions of an exercises, I know that the weight is too heavy for me. If you find that you are continually lifting the same weight during an exercise, and not noticing any strength gains, perhaps you need to increase the weight, increase the frequency you exercise, or change up your training. My workout log has been an excellent tool for me to determine whether I am in a plateau or not pushing myself hard enough during each workout.

Reason #4: It Increases Efficiency & Allows You To Build Muscle

Coming prepared with your workout log will make your workouts SO MUCH faster and more efficient. Coming with a workout plan allows you to group your exercises into the most efficient way possible, and allows you to form a “routine” when you enter the gym. After you have figured out your starting weight during the first few sessions, you will know what weight to start on with each exercise, preventing lost time.

If you goal is muscle gain, it is VERY important to stay consistent with the exercises and workout plan that you do. As a rule of thumb, you should stick to the same workout plan for 3 months, or until you plateau. If your goal is muscle gain, it is much better to stick to one plan or exercise routine, than continually switch up your exercises. This is because in order to build muscle, you need “progressive overload”, meaning that you need to continually perform exercises that push your muscles beyond their capacity. Having a workout plan, will allow you to stay consistent with the exercises you perform, allowing you to build muscle.

Reason #5: It Keeps You Accountable

Your workout log can be a tool to keep you on track with your fitness journey because it serves as a “reality check”, and a motivator. For example, looking at your workout log will allow you to know how often you are going to the gym. If you are not seeing strength gains, but notice you are only going to the gym one time per week, you may realize that you are not working out as often as you should. Further, your workout log can act as a motivator because it allows you to see improvement over time. Seeing yourself continually improve, and completing your workout plan after 3 months will provide you with the motivation to keep going and challenging your body.

I hope you enjoyed this post and have a better understanding why I ALWAYS bring my workout log to the gym with me. As promised, here is a link to your new FREE Workout Log! Have you ever used a workout log or do you currently use a workout log? Let me know in the comments below!


Click for FREE Workout Log!

Have a Fabulous Friday!




How I Overcame Anxiety and Started Working Out: The 5 Lessons I Learned 💕

woman looking at sunsetDealing with anxiety has been my greatest challenge in life, as it prevents me from doing many of the activities I enjoy. It’s always there, in the background, stopping me from getting out the door, trying new activities and even driving. At my lowest point, I quit my favourite sport (softball), stopped exercising because I was too nervous to go to the gym, and I didn’t leave my house for two weeks. Getting help for my anxiety was the BEST decision I could have made for myself. It took the help of a school counsellor that connected me with resources to get myself out the door and prevent anxiety from controlling my life.


Photo credit:

My counsellor recommended I try a program offered through my school’s Athletics Complex called, “I Move My Mood”. Within the program, I was paired with a ‘buddy’ who would meet with me twice per week, and we would exercise together. The girl I was paired with was very nice and confident in the gym. She showed me how to do a bunch of exercises and helped to correct my form (which was one of my biggest barriers to going to the gym). It was through this program that I realized that people weren’t judging me for having the wrong form, or not knowing what I was doing.

After completing the program, I was determined to continue exercising, however I was still terrified to set foot in the gym by myself. A year of trial and error later, I now find myself a regular gym-goer and have overcome the barriers that used to prevent me from going. To overcome my anxiety and begin working out, I will share the 5 main lessons I learned, so you too can overcome anxiety and start exercising.

Lesson #1: Find a buddy or someone to keep you accountable

casual cheerful daylight friendsSocial support is no joke. As humans, there is something about the social environment that helps motivate us, keeps us accountable, and makes us feel connected. Throughout my struggles with anxiety, I often find that I socially isolate myself and feel disconnected. Finding one person to encourage and motivate me really helped to get myself out of the house – as my buddy was counting on me. Having someone to talk to also helped me feel that I was socially connected with the world, which helped reduce feelings of loneliness and depression. After the program ended, I found a new buddy to help me feel confident and maintain my accountability (you can check out her blog here).

Lesson #2: Take Baby steps

beach water steps sand

Celebrate the little accomplishments you make. Maybe getting up and out of bed is the furthest you got today – but that is still a step in the right direction! After the commencement of the program, I still wasn’t 100% confident to go to the gym alone, so I started walking with my mom. Thirty-minute walks turned into 45-minute walks, and I found that an activity as simple as walking made me feel so much better mentally. This then motivated me to start exercising at the gym with my new buddy. Then exercising with my buddy increased my confidence and I began going to the gym alone.

The first time I went to the gym alone was a huge accomplishment for me, as I actually got in the car and drove there! The pride I felt from overcoming this barrier translated to other aspects of my life – as I now don’t feel as anxious driving places. To make myself feel comfortable at the gym, I came prepared with a basic exercise plan that had exercises I was comfortable doing. As I felt more confident in the gym, I decided to try new exercises – the ones I wanted to try for curiosity and for fun! As I continued to try new things, I learned what did and did not work for me. This has lead me to today, where I find myself looking forward to my workouts because I have found exercises that make me feel strong and confident.

Lesson #3: Do the activities you actually enjoy!


I tried synchronized swimming this year, I met a lot of great people and had so much fun!

Don’t do the exercises or the workouts you think you should do, do the activities you actually enjoy doing! If you love walking – do it! Any change you make to your current routine will make a difference. Working out and getting healthy doesn’t need to be done at the gym – you can get active playing sports, running or exercising at home. If you pick an activity you love, chances are you will not dread doing it, and you will actually be more motivated to stick with it. Do activities that excite you and fill your soul.

This past year, I decided to give synchronized swimming a try, and I joined my school’s novice synchronized swimming team. Not only did I get to participate in swimming (one of my favourite activities), I also got to meet other girls that had similar interests! I had to opportunity to travel with the team to two competitions, and we came in 4th place for our routine at one of the competitions. Not only did I get the physical benefit from swimming, I also branched out and made some awesome social connections, which improved my mood and my confidence.

Lesson #4: Set a goal and track your progress

A goal without a plan is simply a dream. To turn your physical activity goals into reality, it is important that you set goals, come up with a game-plan and track your progress. (For some tips on goal setting, check out my article on Goal Setting here). For me, my goal began small – to exercise twice per week, whether it be going for a walk, going to the gym (with my buddy), or going on a bike ride. I tracked my progress using The Calendar Method. Looking back at each month and seeing that I had exercised twice per week really encouraged me to continue. As I succeeded with my goal and became more confident in going to the gym alone, I eventually changed it to exercising at the gym twice per week, and I began a strength training program. To track my progress, I weighed myself, took progress photos and recorded my reps and sets of each exercise. Even though my body didn’t change based on my weight, I noticed that my progress photos began to look more muscular and the weight of my exercises increased. In the months where I saw very small changes, I tweaked my plan and began focusing on my nutrition to see further progress. Seeing these subtle changes motivated me to continue. (For FREE monthly calendars to track your fitness progress, you can also check them out here)!

Lesson #5: Don’t be so critical on yourself.

self-loveIt’s important to know that your while you are on your fitness journey, you are going to mess up. You will do an exercise or two with improper form, and there will be days where you feel unmotivated. Instead of being critical on yourself, think about what you would tell your best friend if they were in your situation. When you fail, rather than judge yourself, evaluate yourself. Figure out what when ‘wrong’ and come up with a new game plan. Treat yourself with kindness and support yourself as if you were your own best friend.


Feeling gym-confident 💕

Today, I am still making changes to my exercise plan and am still coming up with new activities or exercises that I enjoy doing. Anxiety is hard to deal with, but sometimes just getting yourself out the door is the smallest, yet most life-changing step you can make. I hope these 5 lessons help to motivate you to begin your own fitness journey. I’d love to hear any additional tips you use to overcoming mental health struggles in the comments below.

I hope you have a lovely day!


Heather 💕

how i overcame

5 Things I Learned From a 5-Day Cleanse

I have always been the type of person that is interested in healthy living and is always looking for something new to try. Over the course of my life, I have tried countless diets, workout routines, lifestyle changes and have done a few “revamps” when I get bored of what I am doing. Typically, the diets fade, the lifestyle change slows and I find myself living in a new reality – slightly changed by the new information I have learned, but still unable to kick my hardest habits to the curb, such as binging on a late night bowl of chips, or eating too many leftover Christmas chocolates.

This year, I was beaming with excitement after a close friend mentioned she was taking part in a 5-day detox of healthy eating – the Tone it Up 5-Day Detox.


Curious about what she was doing, I asked her to explain this “detox” to me. Essentially, it was a 5-day, super healthy, vegan eating challenge that required intense meal-prepping. Just the thing I needed! I had just finished my Christmas holidays in Florida, where I ate my entire body weight in chocolate and spent most of my days lounging by the pool. I told my friend that I would be willing to participate in the detox with her and we both agreed to start on January 2nd.

Once January 2nd rolled around, we both went grocery shopping and stocked up on the following items (I already had many of the ingredients the plan had outlined):


Beet and Carrot Salad

  • Carrotts
  • Red Beets
  • Spinach
  • Romaine Lettuce
  • Fresh Ginger
  • Broccoli
  • Bananas
  • Tofu
  • Red Lentils

After shopping, we made it back to her house and meal-prepped a lovely Lentil and Carrot soup, some Banana Coconut Chocolate “Cookies” and a shredded Beet and Carrot Salad. This would be some of our food for the week. That evening we ate some soup, which was surprisingly delicious (and filling) and we tried the Banana “cookies” which I was not so fond of. After we finished hanging out, I took my portions of the meal prep home and spent the rest of the week indulging in these plant-based foods.



I didn’t follow the meal plan exactly, but I was proud that I was able to stick it out and make it until the end. Most of my morning breakfasts consisted of “Protein pancakes” that wouldn’t cook (made from banana, flax seed and protein powder). I found that putting the batter in a mug and cooking it in the microwave created the best result – a morning mug cake! For lunch, I made lots of lettuce wraps with hummus and vegetables (beet and carrot salad and cabbage). I also made some delicious salads with spinach, hemp seeds, some tofu and an apple cider vinegar dressing. For dinner, I ate the soup we meal prepped, which was absolutely delicious. What shocked me the most about this five-day challenge was that I was not starving! Since I had the right combination of protein and healthy fats and the food I prepped was actually decent tasting, I was able to keep satisfied. Other than a bit of bloating after eating cabbage for the first time in forever, I felt great. My brain fog that I typically experience had lifted. I didn’t wake up with a headache for once, and I didn’t have to stress about what to eat at all!

I still had some temptations such as chips in the house (I ate some one day) and eating tofu (I am not sure if it was “allowed” for the detox or not), and I ended the detox one meal early, but having ‘perfect’ results is hard for anyone to do. Looking at my major accomplishments, I was able to actually eat vegan for five straight days, which has always been a goal of mine. I also filled half of my plate with vegetables for most meals, which helped me eat smaller portions and made me feel full. I didn’t eat any takeout for the five days, which is a good accomplishment (and a money saver). I also swapped my typical black tea with honey and soy milk for plain green tea with no sugar! This was a huge accomplishment because I typically cannot survive the day without one (or two) black teas (which usually upsets my stomach by noon).

After finishing the five days strong, I have come out of this experience with a new perspective of healthy eating and have learned some new things to incorporate into my life.

  1. Meal prep is KEY
    I would not have survived the five days without the intense meal prep that my friend and I did. This was eye-opening because I realized that it is not fair to expect yourself to make rational decisions around food in a hungry state. I mean, think about it! When you’re in a hungry mood, you probably can’t think straight because your blood sugar is low, causing you to reach for the bad foods around you. If the food is already prepared and in front of you, you don’t have to give eating much thought! If you actually meal prep, chances are you probably won’t even get to that hungry of a state in the first place.
  2. Eat your vegetables with SOMETHING
    I was so surprised at how filling the vegetables in the salads and soups were! In the past, “healthy eating” to me meant eating a salad with as many vegetables in it as possible. I have learned the importance of combining vegetables with healthy sources of fats and protein to keep myself fuller for longer.
  3. Vegetables can help fill you up!
    In a typical meal before the cleanse, I would fill half of my plate with protein, just over a quarter with carbs (like rice) and the remainder with a salad. Since half of my plate was vegetables for this cleanse, I actually found it so surprising that I was too full to finish some meals. I will now strive to fill HALF of my lunch and dinner plates with the vegetables that I like.
  4. Vegan does not mean expensive
    The total cost for the week of meals was around $20, but I did not even finish all of the fresh vegetables that I bought! Lentils, beans, peas and spinach are all healthy sources of nutrients that do not cost a lot of money.
  5. Don’t let perfect be the enemy of good.
    To this point in my life, I cannot recall a single diet, cleanse or major “lifestyle

Vegan Chili

change” that I have been able to successfully finish or sustain indefinitely. I mean technically, since I deviated from the plan and ate chips, I still haven’t! I am confident that I am not alone in this. Instead of focusing on perfect (nobody’s perfect), I choose to view this as a positive and successful experience. Now that I have made it through five days of being vegan and eating more vegetables, I am sure that I will revert back to some of my old habits, but I have a greater sense of accomplishment and confidence that wasn’t there before. I have learned that goal setting, whether it works or not, is such a great thing because it allows you to learn more about yourself and challenge yourself to try new things. In fact, this cleanse has already motivated me to meal prep for my next week of meals (vegan sweet potato chili and healthy cookies), and it has ignited the flame that I needed to write this blog post.

If you’re looking for something new to try, I would encourage you to do this five day challenge. They even have meal options for people who are non-vegan, gluten free and vegetarian. Overall, this has been a positive experience and I have learned a lot!

Hope you all have a great start to 2018.




My Bucketlist!

As 2017 is just around the corner, I have been reflecting over my year and thinking of all the things that I still want to do in my life. Time keeps moving forward and I’ve learned that it’s important to not dwell on the past, but live in the present moment. With all of this in mind, I have high hopes that 2017 will be a year jam packed with blogging, adventure and goal achievement!

Here are my top goals for 2017:

  • Get into a Masters Program (Masters of Kinesiology) with a professor that I click with
  • Launch the Vitality Project and really dive in/focus on my blog
  • Commit to a stricter gym routine to help build more muscle (start with 2x per week and move to 3x per week)
  • Try new activities – sign up for more community classes/attend community events (1 per month)
  • Continue to push through school and work hard! School has been going surprisingly amazing this year, so I hope to keep it up as I move into my final semesters of undergrad!
  • Take up more Yoga to help my work on my flexibility and stress management (do one yoga video each night)
  • Become a Certified Strength and Conditioning Coach/Personal Trainer (CSEP-CPT)
  • Travel somewhere! I would like to book a trip with some friends to celebrate my graduation
  • Be HAPPY🙂 I want to emphasize this point the most! Ultimately I want to have a great year!

What are your goals for 2017?

Hope you are having a lovely week!


Heatherly 💕

My Bucket List! 💕

As 2017 is just around the corner, I have been reflecting over my year and thinking of all the things that I still want to do in my life. Time keeps moving forward and I’ve learned that it’s important to not dwell on the past, but live in the present moment. With all of this in mind, I have high hopes that 2017 will be a year jam packed with blogging, adventure and goal achievement!

Here are my top goals for 2017:

  • Get into a Masters Program (Masters of Kinesiology) with a professor that I click with
  • Launch the Vitality Project and really dive in/focus on my blog
  • Commit to a stricter gym routine to help build more muscle (start with 2x per week and move to 3x per week)
  • Try new activities – sign up for more community classes/attend community events (1 per month)
  • Continue to push through school and work hard! School has been going surprisingly amazing this year, so I hope to keep it up as I move into my final semesters of undergrad!
  • Take up more Yoga to help my work on my flexibility and stress management (do one yoga video each night)
  • Become a Certified Strength and Conditioning Coach/Personal Trainer (CSEP-CPT)
  • Travel somewhere! I would like to book a trip with some friends to celebrate my graduation
  • Be HAPPY 🙂 I want to emphasize this point the most! Ultimately I want to have a great year!

What are your goals for 2017?

Hope you are having a lovely week!


Heatherly 💕

Booty Gains | Super Speedy Lower Body Workout! 💕

Hello Everyone!

Here’s a time lapse of a super quick workout I did the other night. Working out at home doesn’t have to be over-complicated. Any physical activity will move your body in the right direction!

The exercises I did:

  • Marching on the spot
  • Leg swings to open up the hips & warm-up
  • Jogging on the spot
  • Squats
  • Sumo squats
  • Lunges
  • Calf raises (10 on each step)
  • Kick-backs
  • Hip abduction



Heatherly  💕

3 Steps to Weight-Loss: The Substitution or Solution Method 💕

Weight loss sure isn’t easy! If you’re anything like me, you’ve tried countless diet plans, exercise regimens and lifestyle hacks but never had much success. It took me this long to realize that the truth is, if you want to be fit and if you want to lose weight, you have to adapt your daily lifestyle to meet those desires. For me, the Substitution or Solution Method helped me adapt my lifestyle in small ways and guaranteed that I would be successful with my weight-loss. I will never go back to my old habits. Keep reading if you want to know how I did it!


1. Record EVERYTHING you eat for an entire week.

Before you begin making lifestyle changes, you need to know where you are starting from. Record absolutely EVERYTHING you eat for an entire week – don’t forget to include the stuff you drink (yes… even that Starbucks laté you ordered on Monday morning). This weekly food log will allow you to identify your eating habits and truly understand which areas of your lifestyle need improvement.

2. Analyze

Now that you have a detailed picture of the foods you consume, look for patterns. Go through all of the foods you ate and identify:

a) The unhealthy foods you typically eat

Note the unhealthy foods you tend to gravitate towards. Personally, my greatest weakness is CHIPS! Also note the healthy foods you enjoy, so you can BUY MORE of them!

b) The time of day that you eat certain foods.

Do you skip breakfast? Do you eat all of your unhealthy foods at night? For me, I typically ate super healthy in the morning, but fell off the bandwagon when I got home from school/work – it was at this time that I would BINGE on whatever was in sight.

c) Identify your pitfalls

No, you are not perfect. Nobody is. Identify the times you are most vulnerable to eat the unhealthy foods you love. Look for cues in your environment that might trigger unhealthy eating. Perhaps when you have certain unhealthy foods in the house, you simply can’t resist eating them (believe me honey, when there’s chips in my house they’re ALL I CAN THINK ABOUT). Really dig deep and try to figure out WHY you eat the foods that you do. Do you eat when you’re bored? Do you have a specific night routine? Are you even hungry when you’re eating these unhealthy foods?
For me, I would binge eat when I got home because I was STARVING! There was a 3 – 4 hour gap between the time I ate lunch and the time I got home… no wonder why I was so hungry!

3. Find a substitution or solution

In order to change your body, YOU HAVE TO CHANGE YOUR LIFESTYLE. You can’t expect your body to change if you are still following the same daily habits. This is where the Substitution or Solution Method comes into play!
As we have identified the unhealthy foods we love and some of the reasons behind why we eat them, we have TWO options to habit change:

  1. Find a SUBSTITUTION to the unhealthy foods we love

    No… I don’t mean substituting your nightly bowl of chips for a salad… I mean finding a HEALTHIER alternative, THAT YOU CAN LIVE WITH. I know for a fact that if I tried to substitute my nightly bowl of chips with something like a salad, I wouldn’t even last a day! For me, substituting my nightly bowl of chips for popcorn worked wonders! I was equally as satisfied, and managed to save myself the extra calories right before bed . I also started eating baked potatoes (I cooked them on the “baked potato” setting on the microwave) when I got home from school to fulfill my starchy cravings.
    If you’re the type of person that needs a snack while watching TV, I would recommend substituting a BOWL instead of eating from the package. Since I am addicted to chips, I noticed that I hate a HECK of a lot less of them when I stopped eating from the chip bag and served myself a portion in a bowl.

  2. Find a SOLUTION to the “problem”

    Sometimes our unhealthy habits are embedded deep within our daily routines and habits. The only way to break them is to change them – come up with a solution. Again, like I said before with substitutions, your solution HAS TO BE SOMETHING YOU CAN LIVE WITH. Deciding to work out at the gym every day for an hour is not a sustainable solution to combat your unhealthy eating habits… Depending on your personal preferences, something like walking twice a week might be an awesome solution to burn some extra calories. Don’t strive for perfection and only commit to a solution that is realistic for you – no matter how small! Any change you make will be a benefit.My solution to binge eating when I would come home was to eat a snack at the end of the day, before I drove home. I would ensure that I would pack a healthier snack for the end of the day, and since I didn’t have access to my cupboard yet, eating healthy was really was my only option.A final solution that helped me stop binge eating was removing myself from the situation. When I would get home and would feel tempted to binge, I would take an apple or some other healthy snack and GET THE HECK OUT OF THERE! I would go for a quick walk around the block, eat my apple and come home with a clear mindset.
    Another solution to binge eating could be to stop buying your trigger foods – in my case, a house without chips is probably one of the best solutions that I have come up with!Another solution could be parking at the back of the parking lot and walking the extra distance each time you go out. IT’S SO EASY TO DO THIS! Yes it’s a very small thing… but honestly, it’s the little things that add up to make the largest difference (look up the term “Marginal Gains” if you’re interested in this).

That’s it, that’s all! Hopefully you enjoyed this rather lengthy explanation of the Substitution or Solution Method. It’s not rocket science; however, it does take some dedication. It’s our daily habits that make us who we are. The only way to truly achieve life-sustaining weight-loss is to change what you do on a daily basis – TO WORK ON YOU! I am 100% confident that you can do this!

Have a lovely day and feel free to shoot me a comment if you have any questions!

💕 Heatherly

Ps. Here’s a photo of my personal weight-loss progress:
The photo on the right was taken in March 2012, when I was at my highest weight. It really wasn’t until last year that I started cleaning up my lifestyle and habits. Funny that I still have the outfit that I wore in the original photo.