Why Can’t I Put the Cookie Down?

Recently I was away for a family vacation in the Adirondacks. For about 24 hours my diet consisted of beer, fudge from the Candy Cottage in Old Forge, and pizza. Also, I had the good fortune of being in the right place at the right time when a bag of marshmallows fell out of some […]

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Dieting with the enemy: How to deal with weight loss sabotage

Changing health behaviors can be extremely challenging . Behavioral theories usually include measures of four variables that have a direct or indirect influence on our behavior. These include behavioral intentions, attitudes towards the behavior, perceived control over the behavior, and social norms/support as they relate to the behavior. When we are trying to lose weight […]

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Goals are Useless Without a How and Why

In my life, I’ve had more than a handful of unrealized goals; I will never play professional basketball, I failed to become an incredible hip hop dancer (never tried I just like the idea), and it’s unlikely that I will ever share a life with Emma Watson (sigh). Based on these lofty goals, it’s easy […]

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Exercise can Feel Terrible but that’s Okay

Two years ago I started running. Prior to that I used to be adamantly against it. It’s not that I thought it was bad; I was well aware of the health benefits, I just didn’t like it. Sometimes exercise can feel terrible and this particular form of exercise just felt awful to me. Then a […]

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Why you should stop relying on willpower to lose weight

People who desire to lose weight often rely valiantly on willpower to achieve an ideal body. Self-control is great but I’d like to encourage people to stop relying solely on willpower to lose weight. Here is why Regardless of willpower, a person who finds a bowl of ice cream in front them seven days a week […]

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Struggles + Perseverance + Time = Growth

In mid-September I was sitting in my room feeling desperately alone and lost. My ass had just been dumped and I was going through a perceived career crisis. I facetimed my Mom but couldn’t even make sentences. I could only cry. It sucked and I thought things couldn’t get much worse. But, it wasn’t the […]

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How to Strengthen Your Healthy Intentions

Originally posted on dr.spencer.com Having appropriate knowledge of healthy behaviors is only a small predictor of actual behavior. We can all think of people who know smoking is bad for them but do not intend to quit. Individuals dealing with obesity likely know that eating fast food several times per week will not help them […]

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Breaking unhealthy habits with this simple strategy

Originally posted on dr.spencer.com A large amount of our daily food choices are automatic, meaning they happen with little conscious planning. This automatic decision making is a key feature of habit. A habit is created when behaviors repeatedly occur in a stable context. Habits are also very easily accessible in your mind. For example, imagine […]

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