There’s always a choice

You know, there are expectations with being a Fitness Coach. There’s a certain image that we must portray & this means we can’t go too crazy with our daily food choices.

I always tell my clients: “If I am not in this line, I would most probably be bigger 😅, so I am thankful for that.”

Thing is, we always have choice, in fact too many choices. 

Snacks, such as Old Chang Kee 
Main meals such as Nasi Lemak 
Indulgence such as Hotel Buffets 

I use the word indulgence because that’s usually reserve for special occasions, please correct me if I’m wrong.

Now, it’s up to us to choose whether to have them daily, or during special occasions. 

For example: 
I am feeling down hence I want to eat ice cream. 
I am happy hence I want to eat ice cream. 
I am angry hence I want to eat ice cream! 

You can find reasons to validate your actions, always

What is the wheel of feelings?

The "Wheel of Feelings" is a visual tool used in psychology to help individuals identify and understand their emotions. It is typically presented as a circular diagram with different emotions listed around the circumference and connected by lines to show the relationships between them. The center of the wheel represents neutral emotions and the outer rim represents intense emotions. The wheel can help people identify the specific emotions they are feeling and provide a starting point for discussing and processing those emotions.

Using the wheel of feelings

Refer to the picture above and follow these steps:

1. Observe your emotions: Take a moment to reflect on how you're feeling and try to identify specific emotions you're experiencing.

2. Locate the emotions on the wheel: Look at the emotions listed on the wheel and try to find the ones that most closely match what you're feeling.

3. Identify the intensity: Evaluate the intensity of the emotions you identified and place them on the wheel accordingly. Emotions closer to the center of the wheel are typically less intense, while emotions closer to the outer rim are more intense.

4. Reflect on the emotions: Consider why you're feeling the emotions you identified and what may have triggered them. Try to understand the connections between your emotions and thoughts, behaviors, and experiences.

5. Use the information: Use the information you've gained from reflecting on your emotions to make positive changes in your life. This could involve managing stress, communicating effectively with others, or setting healthy boundaries.

By using the Wheel of Feelings regularly, you can develop a deeper understanding of your emotions and improve your emotional intelligence.

Try this 2 questions whenever you are struggling with food control

1. What are your feelings in general?
2. How do you feel when you are eating?

Identifying these feelings goes a long way in helping you to make better food choices down the road. General rule of thumb: If you are still hungry after eating a full meal, give yourself 20 mins before going for more. If you are still hungry, go ahead. If not, you may simply be not satisfied.