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> Join the VIP Wait List < today and you'll get an exclusive 30% discount once entries open.

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A (free!) short and focused 21-day challenge designed to help you ditch chronic dieting and build healthier eating habits.

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GROUP START: 28th April, 2020.
Learn how to ✅ lose weight, ✅ get off the diet roller coaster, and ✅ build healthy habits into your busy life.

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💪 8-Week Body Transformation Challenge! 🥗

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Challenger’s Journey – Day 13


Vault menu: Home | Instructions | Nutrition | Exercise | Challenger’s Journey | Prizes | Resources | Support


👋 Welcome to Day 13 of the Challenger’s Journey!

Each day for 8 weeks we’re going to help you think, eat, move, or sleep better.

  • 💡 Each week we will be focusing on 1 of the 4 pillars at a time.
  • 💡 Each day we will challenge you to take action with a daily mission that you need to complete.

Here’s a quick snapshot of what Week 2 looks like:


Today’s 🎯 Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • Play The Hunger Game to help yourself get in tune with your hunger and fullness cues. See how long you can comfortably delay eating until you’re truly physically hungry.
  • Rank your level of hunger at the beginning of each meal on a scale of 1-10, with 1 being NOT hungry at all and 10 being the hungriest you’ve EVER been. Write this down in your food journal for each meal.
  • Rank your fullness at the end of each meal. Consider 0-20% full being “starving” and 100-150% full being “stuffed”. In between that, you might find around 40% full being “hungry” and 80% full being “satisfied / just right”. It’s not an exact science, it’s just a general feeling that helps you be more aware. Write this down in your food journal for each meal.
  • 📋 Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


More 🔔 Info:

This is a lesson from the Sleekgeek Coaching Program that we do with clients.

(Our clients get powerful lessons like this EVERY SINGLE DAY for 12 months.)

Are you hungry right now?

How do you know?

Take a minute. Check-in.

Put your hand on your stomach. What do you feel?

  • Do you need to eat right now?
  • Do you want to eat right now?
  • Do you feel like you should eat right now?

If you’re having trouble with this, you’re not alone. Most of us have forgotten what it’s like to feel truly physically hungry (or satisfied).

Today we’re going to play the hunger game as we work on learning how to stop at 80% full.

Eating to 80% full

Play The Hunger Game:

Touch and go

Hunger can be uncomfortable. Even a little scary, if we’re not used to it.

We wonder and worry:

  • What if I’m going to die?
  • What if I can’t tolerate this empty feeling?

You won’t die. Nor will your muscles dissolve. Humans can survive for weeks without food.

And being a little hungry puts us in fat-burning mode.

You can tolerate the feeling.

Hunger comes and goes in waves. Most of the time it’s just a little uncomfortable.

Relax and breathe. You’ll be OK.

Try “touch and go” with being hungry, or anything else you notice today.

Pause, observe it for a few minutes, then move on.

Like this:

“Man, I could totally go for a cheeseburger right now! This is a serious craving! Huh. That’s interesting. Am I really hungry? [waiting] Kind of. OK, I’ll wait a little while longer and see how it goes.”

Think about stopping at 80% full — and observing your hunger and fullness — as merely pausing.

It’s not forever. Touch and go.

Today, try playing the hunger game.

  • When you notice yourself wanting food, pause for a moment. Are you physically hungry? What are the body cues that would tell you?
  • While you’re eating, pause. Are you physically satisfied? What are the body cues that would tell you?

We don’t want you to starve. We simply want you to pause.

Wait. Check in.

Notice what your body is saying.

Eating to 80% full

Enjoy the freedom of 80% full

This will feel weird — maybe even unsettling — at first.

Most of us have un-learned the instinctive appetite signals we had as babies. And we might feel like OMG! I’ll never get more food if I stop now!

Be patient with yourself.

Eventually using your physical appetite cues to get to 80% full will start to feel awesome.

You’ll finish every meal feeling leaner and lighter, instead of bogged down, burpy, and bloated.

And you’ll love the freedom this gives you.

Because now YOUR body is the boss. YOU are in control.

You won’t need a food scale, measuring cups, calculator, calorie counter, or any strict “food rules”. You’ll have your body and your own awareness.

Give it a try!

80% Full trumps everything else

Eating slowly, to 80% full, is more important than anything else that we recommend.

  • At 80% full before you finish your veggies? Fine. Stop eating.
  • Not physically hungry even after 4 hours of not eating? Fine. Wait until you’re hungry.
  • Halfway through your protein when 80% strikes? Fine. You’re done. That’s why Tupperware was invented.

Get the idea? Slow eating, 80% full, and most importantly, eating according to your physical hunger cues, trump everything else.

When in doubt, use this mantra: Feeling, not formula.

  • Eat when you feel physically hungry.
  • Stop when you feel 80% full.
  • Forget about any other “rules”.

Simple!

Eating mindfully is more important than

And remember: No matter where you are in life, if you’re ever feeling overwhelmed or off-track, you can always come back to these two basic “super-habits”: Eating slowly, and eating to 80% full.

No problem.


Today’s 🎯 Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • Play The Hunger Game to help yourself get in tune with your hunger and fullness cues. See how long you can comfortably delay eating until you’re truly physically hungry.
  • Rank your level of hunger at the beginning of each meal on a scale of 1-10, with 1 being NOT hungry at all and 10 being the hungriest you’ve EVER been. Write this down in your food journal for each meal.
  • Rank your fullness at the end of each meal. Consider 0-20% full being “starving” and 100-150% full being “stuffed”. In between that, you might find around 40% full being “hungry” and 80% full being “satisfied / just right”. It’s not an exact science, it’s just a general feeling that helps you be more aware. Write this down in your food journal for each meal.
  • 📋 Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


Mission Accomplished?


Fill in the form below once you’re done so that we can keep track of your progress.

We’ll be awarding spot prizes to deserving challengers as they progress along the Challenger’s Journey.

​Sharing is caring ❤️​

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