There's always a choice

There is a certain expectation that comes with being a fitness coach. People assume we never touch unhealthy food, but the truth is, I’m only human. If my career didn’t demand that I stay in shape, I would likely be much larger myself. I am thankful for the accountability this profession provides.

The reality is that we are constantly faced with choices, and in Singapore, those choices are everywhere. Whether it is an afternoon snack from Old Chang Kee, a heavy Nasi Lemak for lunch, or an indulgent hotel buffet to celebrate a birthday, food is always accessible.

I use the word "indulgence" because those items should be reserved for special occasions. The problem arises when these occasional treats become daily habits. We often use our emotions to justify these choices:

"I had a bad day, so I deserve this ice cream."

"I’m celebrating, so I deserve this ice cream."

"I’m stressed, so I need this ice cream."

We are experts at finding reasons to validate our actions. If you find your habits are holding you back, book a free consultation to learn how we can help you build a more sustainable relationship with nutrition.

What is the Wheel of Feelings?

The "Wheel of Feelings" is a psychological tool designed to help you identify and name your emotions. It maps out different emotional states, moving from neutral feelings at the center to more intense emotions on the outer rim. It is a practical way to move past vague feelings and pinpoint exactly what you are experiencing.

Using the wheel of feelings

Refer to the image above and follow these steps:

1. Observe your emotions: Take a moment to pause and reflect on your current state.

2. Locate the emotions: Find the words on the wheel that most closely match how you feel.

3. Identify the intensity: Are you feeling a mild irritation or an intense frustration? Where does it land on the wheel? 4. Reflect on the trigger: Ask yourself why you are feeling this way and what events led here.

4. Take action: Use this clarity to manage your response, whether that means setting boundaries or finding a healthier outlet than food.

Two questions for better food control

Whenever you feel the urge to eat for reasons other than hunger, ask yourself these two questions:

1. What are my feelings in general right now? 2. How do I actually feel while I am eating this?

Identifying these triggers is the first step toward making better choices. As a simple rule of thumb: if you finish a balanced meal and still feel the urge to snack, wait 20 minutes. Often, you aren't actually hungry; you may just be seeking satisfaction or comfort. If you need more structure in your fitness journey, explore our personal training services.