Key to any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
For most of us, moderation also means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you’re still hungry, fill up with extra vegetables.
• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. If you don’t feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit.
• Take your time. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat with others whenever possible. As well as the emotional benefits, this allows you to model healthy eating habits for your kids. Eating in front of the TV or computer often leads to mindless overeating.
There is NO big secret to losing weight! It won’t happen overnight. There are no magic pills. There are no detoxes that will make you lose weight.
The secret is eating healthy foods, exercising at least 30 minutes a day, drinking at least 8 glasses of water a day, journaling your foods and being consistent! That’s it!
Seems like all you hear in the media is how to lose weight fast! So many different options to chose from, so many different quick schemes. The truth is while you may see a few pounds lost within the first couple of days, it is mainly water weight. And once you stop consuming your “quick weight loss product” you are more likely to gain the weight you lost plus some!
- Shoot to eat every 2 1/2 – 3 hours
- Shoot to eat less processed foods & more natural foods
- Shoot to have complex carbs, lean proteins & healthy fats at each meal.
- Exercise for at least 30 minutes every day ~ shooting for cardio & strength training exercises
- Drink at least 8 glasses of water a day
- Write down every bite of food and every drink EACH and EVERY day!
There are 8 weeks (58 days!) until Thanksgiving ~ are you going to be ready? It has been reported that the period between Thanksgiving and Christmas is when most people gain on average 8-10 pounds. Don’t let yourself fall into the statistic!
Starting Monday, October 2nd, Evolution Fitness, will offer a 7 week Holiday Shape Up program. All done from the comfort of your own home!
What will you receive?
- Each day you will receive a 30 minute workout
- A nutritional guideline at the start of the program
- Daily motivational tips
- Guidance from a certified personal trainer and fitness nutritionist
- A private facebook group
What do you need?
- Exercise mat
- Pair of dumbbells (we can substitute if you don’t have any)
- Motivation & Consistency!
- $50 for the 7 weeks
Sign up today & get ready for the holidays!
How many times have you questioned yourself in the middle of workout ~ “Why am I doing this? I’m not seeing any progress?”? How many times do you have the conversation ~ I can’t keep up, I’m not doing the exercise correctly, holy cow my legs are on fire?
Internally we have a fire burning ~ burning to make us better, stronger, faster, healthier! Whatever that fire is, keep sparking it to make your fire burn before, during & after your exercise!
Every day, every workout, YOU have the choice to get those negative thoughts from your head. You have to make the choice! You have to keep your eyes on the goal! You have to stay focused! Yes it will be HARD. Yes you will find a challenge along the way. But it will all be worth it! JUST. KEEP. PUSHING. FORWARD!
Dieting is defined as a “special course of food one restricts oneself to lose weight”. BUT losing weight, getting healthy, toning up is NOT about dieting. It truly is a mental game!
How many times do you eat a 100% on track, exercise for at least 30 minutes each day for 6 days in a week only to not have the scale move that week and GAWK if the scale goes up!
How many “quick fixes” are you guilty of trying? Weight loss pills, detoxes, cleanses and others? There are NO quick fixes – you have to work to lose weight and keep it off!
How many times do you get on the treadmill or elliptical (or any other cardio machine) and just stroll through it and not pushing yourself or your body into a fat burning mode? (aka: sweating)!
How many times do you start a new routine only to get bored with it after a few days?
And let’s not forget, how many times do we compare ourselves to our family, friend or anyone else on social media?
Keep these tips in mind to help keep your head in the game and to not fall into the vicious cycle of losing weight becoming a mental fight!
* Focus on eating healthy foods ~ less processed and packaged foods; more fruits and vegetables, more lean proteins, moderate carb intake and more healthy fats. Those 100 calorie packs loading our grocery store shelves are nothing but empty calories ~ they won’t hold you over long!
* Strive to eat 5-6 smaller meals throughout the day.
* Focus on exercise ~ consisting of cardio (you have got to sweat!) and strength training (you have to build those muscles to keep that metabolism going strong) ~ for at least 30 minutes 5 days a week.
* Stay away from the sugary drinks ~ have water (and fill with lemon, lime, mint, orange, etc.) and hot and iced tea (unsweetened).
* Take some time each day ~ even if it is only 5 minutes ~ to be quiet, journal, have a cup of tea. Just reflect on what is going well with your journey, maybe identify something to work on improving, just be still.
When you feel like you hit a bump in the road or a mental roadblock, reach out to me and let me help you get over that hump.
The hazy, hot and humid days of summer are upon us & making sure you are drinking enough to keep your body hydrated & functioning properly is extremely important. Here are some tips on ensuring that you are getting enough water in:
* Drink at least eight, eight-ounce servings of water each day. More time outside means more fluid that needs to be replenished
* Don’t wait until you’re thirsty to drink water. By the time you’re thirsty, you have already lost a couple or more cups of water from your body.
* Drink plenty of water throughout the day. Carry a bottle of water with you as you commute to work, or whenever you leave the house and may not be back for a while.
* Don’t substitute caffeinated coffees, teas and sodas for water. Caffeine acts as a diuretic, so does alcoholic beverages, causing you to lose water through increased urination.
* Keep a bottle of water on your desk if finding time to drink water is a problem. Or, visit the office water cooler and take water break rather than a coffee break.
* Once you start exercising, don’t stop drinking. Keep a bottle of water with you and drink throughout the duration of your workout.
* Don’t underestimate the amount of fluids lost from perspiration. You need to drink two cups of water for each pound lost following a workout.
* Start and end your day with a serving of water. Your body loses water while you sleep. Drink a serving of water while waiting for the morning coffee to brew.
* Common colds and flu’s can lead to dehydration. Keep a large bottle of water next to your bed so you can sip it throughout the day without having to get up.
Remember that when it’s warm outside, cold water—not carbonated soft drinks or sport drinks—is the best fluid for keeping hydrated. Cool water is absorbed much more quickly than warm fluids and may have a positive effect on cooling off your overheated
You want to see results; you want to feel like all of your hard work is
paying off and resulting in changes; you want to feel healthy. BUT if
you are not consistent, how do you think you will accomplish this? Do
you think you will lose weight by not exercising? Or by not tracking
your foot intake? Do you think you will lose body fat and gain muscle
tone by not picking up those weights?
It doesn’t mean you have to “bust it out” every day but you do need to
maintain a consistent level of activity each day. You do need to
maintain your food intake — staying within your calorie range, the
right macronutrients that work for your body.
You need to find that balance for YOU – if you don’t have that balance
you are not going to be consistent with your healthy lifestyle, your
goals, your dedication. Set small goals so you don’t get overwhelmed.
Take small steps to accomplish your goals!
If you experience a slip up or suffering from lack of consistency, seek the help from me or any other support you might have in your life.
You are worth it to do this! You deserve to enjoy the ride & be happy!!
Make it Count
With ample amounts of fruits & veggies per serving. Look at this list:
– 1 bowl of exotic fruit
– 4 cups of raw broccoli
– 7 large carrots
– 10 cups of raw cauliflower
– 3 cups of romaine lettuce
– 4 cups of raw mushrooms
– 3 raw onions
– 1 cup of peas
– 4 cups of raw radishes
– 4 cups of non-fat yogurt
– 1 shoot of wheat grass
No, not a large fruit & veggie basket, but rather a single drink that is jam packed with all the nutrients, vitamins, and minerals that would in all the fruits and veggies mentioned above.
With a combination of over 70 all-natural ingredients, Shakeology utilizes digestive enzymes and probiotics to aid in the elimination of built up toxins in the body. As an all-natural cleanser, Shakeology also contains over 20 different antioxidants and phytonutrients such as Acai & Goji Berries that aids in the reduction of free radicals. In simpler terms, Shakeology works to prevent cell damage that has been linked to an array of disorders such as cancer, arthritis, atherosclerosis, high blood pressure, heart attacks, strokes, Alzheimer’s disease, and diabetes. With a low glycemic effect, Shakeology is perfect for diabetics!
In an independent study, Shakeology was found to work in participants by the following:
– 38% drop in bad cholesterol
– 30% drop in total cholesterol
– 24% drop in risk of cardiovascular risk factors
Shakeology has also been shown to aid in weight loss while curbing one’s appetite and burning fat storage through the use of essential vitamins, minerals, and amino acids. Tired of being on a diet and always feeling tired? Replace just one meal with Shakeology and not only will you slim down your waistline but expect to experience a surge of energy and vitality in life. And the best part? Shakeology has: No Refined Sugars, No Artificial Sweeteners, No Artificial Flavorings, No Gluten, & No Caffeine!
For only $4 a day, check out Shakeology for yourself at http://www.shakeology.com/evolutionfitny
Do you want or need to lose 25 pounds or more? Frustrated with doing great for a few days & then not seeing results? Not sure how to even start? Join our private group designed just to help YOU!
In our group you will receive:
–> Access to private app to log progress
–> Sample menu plans
–> Clean eating recipes
–> Daily tips, motivation to stay on track
–> Peer support and advice
–> 1:1 coaching from ME!
Email me at email@example.com today to reserve your spot!