Just KISS

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Do you seem to always be going back and forth with the latest fad diet craze?  Are you juicing for 3 days straight & then binge eat?  Are you just lost with how to be healthy?  Just KISS (Keep it Simple Silly)!

1. Be active every day ~ find ways to move EVERY DAY.  If you are at work, set your alarm to get up from your desk every hour and walk around the office, go walk the stairs, get outside for a quick walk.  

2. Fuel up on real food ~ steer away from the processed foods, refined carbs and high fat dishes.  

3. Create your own healthy environment ~ find different ways to get your exercise in.  Go for a hike, find a new park you can take the kids too, get outside and start cleaning up your yard.  

4. Stay true to your purpose ~ are you living your life with what you want to achieve?  We all have goals and dreams, is your lifestyle built around them?  

5. Believe you can succeed ~ learn to get rid of the negatively nellie sitting on your shoulder.  When the scale isn’t responding as fast as you want we tend to get disappointed and “throw in the towel”.  Look at what you have already accomplished & focus on other ways of measurement besides the scale.  Keep a positive mind & see the results faster!

6. Make healthy living fun ~ being healthy isn’t suppose to be a chore.  It is suppose to be fun and all in moderation!  Look at ways to make exercise fun ~ grab your spouse, grab your kids, grab a friend & go try something different.  For example gardening & yard clean up is something that needs to be done in spring, get outside and really work your heart & your muscles.  Just make it fun!

7-Day Bikini Bootcamp

If summer has you feeling like you want to hide from the shorts, tank tops and swimwear and crawl right back into your yoga pants… let’s CHANGE that. Join our 7-Day Sampler group to kickstart your fitness journey and ROCK that suit this summer… with CONFIDENCE! In our group, you’ll receive:

–> 7-Day Meal Plan and Exercise Plan
–> Access to Meal Planning Tool and Menu Plan
–> Healthy Recipes
–> Coaching and Peer Support

Our group starts May 8th and takes place in a CLOSED Facebook group. Message me ASAP for details and to reserve your spot!

Email: debi@evolutionfitnessny.com

Can’t we just love ourselves?

body image, personal trainer, fitness

Body shaming ~ what an evil thing.  Everywhere we turn these days we are told to change our appearance.  How many times have you looked at yourself in the mirror and said “Wow you look great”?  Not as many times as looking in the mirror and critiquing our imperfections.  Trust me ~ I’m guilty of this as well!

Body-shaming manifests in many ways: 1) Criticizing your own appearance, through a judgment or comparison to another person. 2) Criticizing another’s appearance in front of them, 3) Criticizing another’s appearance without their knowledge.

No matter how this manifests, it often leads to comparison and shame, and perpetuates the idea that people should be judged mainly for their physical features.

So how can we change this?  How can we start loving ourselves for who are (and how we look) without judging?

Manageable Goals Key to Successful Changes in New Year

So you have good intentions of sticking to your New Years resolutions and then by day 3 or 2 weeks in or even 3 months, you start getting bored with it and you want to stop eating healthy and stop exercising!  Here are some ways to help make those resolutions stick:

  • Set Realistic Short Term Goals
  • Plan Ahead
  • Stick to the Plan
  • Schedule in Exercise
  • Get Adequate Sleep
  • Stay Hydrated
  • One Change at a Time

Change is never easy. But by making some small changes today, and building to larger ones down the road, you can realize your goals. Remember — no matter HOW you start, don’t be afraid TO start!

 

Consistency wearing off?

We all have experienced it – we make the resolutions for the New Year, stick with them for a week, a month, maybe even 3 months.  But then it just happens, we slowly back off from them until we are not making any progress towards achieving them.  Try these tips for making resolutions stick:

  • Keep it simple. Big resolutions can become discouraging. Try making them more manageable by breaking them into
    small daily or weekly goals.
  • Keep your mood in check. If you only focus on the negative it will get you
    down. Spin your goals in a positive way by stating the good habits
    you want to start.
  • Make it actionable. Vague resolutions are hard to accomplish ~ put some power behind your intention by designing it to be doable.
  • Journal it. Writing down your progress will keep you accountable.

2017 goals

Do you have your 2017 goals written down yet?  If you have started thinking about some but haven’t written them down yet, now is the time to get them on paper so you can see them every day!  If you haven’t even begun thinking of them, there is no more time to wait!  Planning is key to achieving your goals!  Get in the habit now and the rest will follow.

* Start a food journal.  Write down your daily intake of food & drinks, this is a HUGE eye opener!  You can journal it in a notebook or on a free online website (like My Fitness PalSparkpeople or Lose It).  Capture not only your food you consume, but your exercise, your moods, energy levels, any stressors, etc.
* BE CONSISTENT!  Don’t give up after a day, a week or even a month!  Slow & steady wins the race.

* Set small goals & then put a time frame for each of those goals!  Be realistic.

* Find 1 or 2 areas of weaknesses, such as you drink soda or juice instead of water, and try to change that.  (Example: tell yourself you will drink 1 less glass of soda/juice and 1 more glass of water).

* Don’t set high expectations.

* Learn something new ~ weights, running, dancing, bootcamp class ~ anything that takes you out of your comfort zone.

* Don’t focus all of your attention to the number on the scale ~ that is all it is, a NUMBER!  Instead ask yourself, how do your clothes fit?  Did you take your measurements before you started eating better and/or exercising?  If so, re-take your measurements now and see what the progress is.  And finally, how do YOU feel?

* Shoot for 4-5 days of at least 30 minutes of cardio exercise ~ walking, jogging, bike riding, hiking, running, swimming or try personal training with Evolution Fitness ~ the ideas are endless.

* Shoot for 2 days of strength training targeting all of your muscles.  You do not need a fancy routine, just exercises that are going to tone up your muscles.

6 Ways to make 2017 a Healthy Year

Are you looking to make 2017 a healthier year for you?  For your family?  Here are 6 ways to make those changes:

  1. Make healthy food choices. Grab a health snack on the go. Eat more fruits and vegetables.
  2. Be active. Take the stairs instead of the elevator. Park farther away and walk.
  3. Protect yourself.  Put a helmet, sunscreen or bug spray.  And make sure you wash your hands for at least 20 seconds.
  4. Manage stress. Don’t overschedule or overcommit.  Take short breaks throughout the day.
  5. Make an appointment for a check-up, vaccination, or screening.
  6. Quit smoking.

12 Healthy Habits

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Received this email recently & found it very fitting — it is from Marc & Angel (www.marcandangel.com/)!!!

You should never be too busy to smile!!!!

1.  Smile at perfect strangers.

Don’t wait for people to smile ~ smile at them first.  Talk to someone you don’t know: straight from
your heart; give them a compliment.

2.  Pretend today is going to be a great.

Do so, and it will be.  A great attitude always leads to great experiences.

3.  Reflect on what’s good.

Appreciate all the good things in your life, no matter how small.
You already have some amazing things in your life, whether you realize
it or not. Take time every day, throughout the day, to thank life for all that it has given you, to
thank others for what they give you, to be grateful.

4.  Use personal strengths to get things done.

Everyone possesses unique personal strengths.  We all have different
talents and skill sets.  The state of completion always creates a sense of achievement.  If this achievement is based exclusively on your personal ability to get the job done, the psychological rewards are priceless.

5.  Use your imagination.

How is it that we are born knowing how to enjoy life, and yet after learning all of the wonderful things we adults learn, we somehow forget how to have fun?  It’s almost like we get dumber in this regard as we get older. The solution?  Counteract the aging process with the full power of
your imagination.  You don’t have to pretend bananas are rocket ships – although that would be fun – but try to imagine something that makes you smile at least once a day.

6.  Create something.

Creation is a process like none other.  Putting to use your innovative faculties and constructing something with your own two hands will leave you with an indescribable sense of wholeness.   There really is no substitute for it.  The only caveat is that it must be related to something you actually care about.  If you are creating financial plans for clients all day and you hate it, then that’s not going to work.  But if you can find something you love, and create something related to it, it will make all the difference in your life.

If you haven’t created something in a while just for the sake of creating, try it.  You will not be disappointed.

7.  Help someone else for a couple minutes.

In life, you get what you put in.  When you make a positive impact in someone else’s life, you also make a positive impact in your own life.  The more you help others, the more they will want to help you.

8.  Share your lunch break with a close friend.

Get out of the office, away from your work and spend 30 to 40 minutes eating and socializing with someone you care about.

9.  Get rid of one thing a day.

We have so much clutter surrounding us at any given moment and we’ve become so accustomed to it that we no longer notice how it affects us.  If you start cleaning up some of that external clutter, a lot of internal clutter will disappear as well.

Choose one needless item each and every day and get rid of it.  It’s that simple.  It might be difficult at first, so expect some resistance.  But after some time you will begin to learn to let go of your clutter tendencies.

10.  Meditate.

Meditation is the art of focusing 100% of your attention in one area.  The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.

On a general level, meditation helps you slow down, accept the moment you are in and achieve a higher sense of presence.  If you use meditation as a form of relaxation, it really doesn’t take long for you to start feeling the positive effects.

11.  Avoid negativity and negative people.

Don’t belittle yourself and don’t put up with people who try to belittle you.  You are as capable as you believe you are.  There will always be obstacles, but if you think positive thoughts and seek solutions, you can accomplish what others say is impossible.

12.  Enjoy the moment.

This moment is your life.  Enjoy it.

Whatever you’re doing, regardless of the circumstances, pay attention and appreciate it.  Reading, writing, talking with a co-worker, taking a shower, walking up stairs, eating, washing dishes, sweeping, etc.  These small moments make up a huge portion of your life.  They can be
enjoyed if you open your eyes and ears, and pay attention to what you’re doing.  Happiness is found with steady awareness.

 

Holiday Eating Tips

holiday-eating-caution-sign

Thanksgiving was just a few days ago ~ did you overeat?  Are you worried with the upcoming holiday parties, Christmas and New Years and you ruining all of your hard work?  Use these tips to help prevent overeating & feeling like you are facing an uphill battle.

  • Snack first.  Skipping meals before a big event can lead to unwise decisions at the table.  Have a low-fat protein snack, soup or a few pieces of fruit, or eat healthful mini-meals throughout the day.
  • Gift your host a light alternative, such as sparkling grape juice or a platter of fresh, colorful veggies and low-fat dip.  Besides making a warm offering, it will give you a nutritious snack if there are no other healthy options.
  • Make only one trip to the buffet table, but make it count by being selective.  Choose only the foods you really want and keep your portions small.  Often a taste will satisfy a craving.
  • Drink more ~ WATER, that is!  Try having one glass of water for every alcoholic drink.
  • Try a non-alcoholic beverage such as sparkling water with a twist rather than wine, champagne or a mixed drink.  Sparkling water fills you up and doesn’t supply any calories.
  • Switch hands.  This surprisingly effective trick works well when the menu is mostly finger foods.  Holding your drink in your dominant hand forces you to focus more clearly on your food choices.
  • Take your time. Chew slowly and savor the flavors – you’ll eat less and enjoy it more.
  • Step away from the table.  A social gathering is all about connecting with people.  Leaving the area to eat encourages mingling rather than mindless grazing.
  • Staying committed to your exercise routine helps lower blood pressure, raises your energy level and helps you maintain a healthy weight.

How to maintain a weight loss

weight loss, personal trainer, nutrition

10 ways to help you maintain weight loss

  1. Do at least 30 minutes of high intensity interval training or 45 minutes of steady cardio
  2. Consistently eat a low calories diet
  3. Eat breakfast
  4. Weigh yourself once a week, same time, same day, same situation
  5. Maintain a consistent diet during the week & on the weekends
  6. Keep social ~ make sure you are taking some time for you, to rest, recharge & refresh!
  7. Restrict the number of times involving uncontrolled eating
  8. Prevent small regains from becoming larger gains
  9. Develop a strategy for emotional eating & overeating
  10. Make sure you are drinking water daily!