Tag Archives: debi condon

Do you want to lose 25 pounds or more?

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 evolutionfitnessny@gmail.com today to reserve your spot!

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.

Did you fall?

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We all fall off the wagon from time to time but what matters is what we do when we realize it! Do we jump back on or do we let our old habits creep back in???? I’m jumping back on!!!!

Over & over I have struggled with what the scale has said or hasn’t said. But have made peace with it and know that it is JUST A NUMBER! I’m not a number, I am a strong, lean, healthy and powerful person! I don’t need to know what the scale says — that does not define how I feel (or how you should feel)! Look at the other factors — how do your clothes fit, how do you feel, how do your rings fit?

It has taken me a while to come to peace with my body and what I have accomplished! YOU TOO CAN GET TO THAT POINT – JUST KEEP PUSHING ON STRONG! Understand that you will have setbacks, but just get back on the wagon and take it one day at a time!!!!

Don’t let your healthy eating or exercising take a back seat and don’t take it for granted! That is how we lose control & go back to our old habits!!

2016 is almost over

How are you doing with those New Year’s Resolutions you established 222 days ago? Have you met at least one of your resolutions? Did you start and then throw in the towel? Are you finding you are stronger, more balanced? Or the same as you were 215 days ago when you set those resolutions? Take the month of August to reexamine one of your goals that you have not achieved yet and determine how you can make steps towards that goal. Is something physically holding you back? Is fear holding you back? Once you identify that barrier than you can work towards breaking through it and making those changes, once and for all.

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The secret is……

You have decided it’s time to make a change ~ whether you want to lose weight, just be healthier, be more active for your kids ~ whatever it is I applaud you for wanting to make the change. But how do you start?

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Your wheels start turning, you start writing all these “goals” down, you say you are going to start tomorrow. Then tomorrow comes and 1 of 2 things either happens: you say I’ll start tomorrow (again) OR you start with eating loads of fruits & veggies, no carbs, no junk and you exercise for 2 hours. Well, how do you think this is going to pan out?

Overload ~ an excessive load or amount. By starting your “new journey” with completely changing your eating habits and then adding an excessive amount of exercise you are setting yourself up for failure. 90% of people cannot handle an overabundance of too many things at once. If you are in the 10%, nice job! The secret is to start small and focus on that 1 -2 goals for a few weeks and then incorporate another goal. Don’t put too many on your plate. Identify your top “issue” (for example: you drink 2 sodas a day and no water) and make that your main goal. Be sure to add a walk in daily! 20-30 minutes is perfect; just get moving! Then continue to build from there.

Start tomorrow ~ that is only delaying the process. If you have a few minutes today, start now. Make your list of goals, prep some fruits or veggies, go for a walk. Just do something to get you started on your goal.   Don’t wait

Do you want to be fat?

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No not many people will say yes they want to be fat! BUT in order to be healthy, lose weight and get fit, you have got to “Want it”. There is a difference in saying you are going to start your dieting & exercising tomorrow and wanting to actually start eating healthy and exercising.

Time & time again I have seen (or heard) people say “today is the day I start, again, stop eating junk, start moving more, start drinking more water.” Then 2 weeks later they are back to eating peanut butter & jelly sandwiches on white bread, not drinking any water, sitting ideal while at work & home. Majority of the time it is because they have not made the mind & body connection. They are not fully committed to making the change. They are not seeing immediate results so they throw in the towel.

When you train your brain to “want to change” you will start to see how easy it is to eat better & healthier, how easy it is to actually get outside for 20 – 30 minutes for some sort of exercise.

Eliminate the word “try” from your vocabulary

Make the decision to either do it or not do it.

Commit to 100% ~ whatever your end goal is, commit to achieving it.

Dear Me……

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Dear Weak (Your name here),

I get it. You’re dying for a piece of candy. Maybe it’s not the candy (or the pastries, or whatever), maybe you’re bored, you’re hungry, you’re tired of thinking about the candy all day and you’re just saying screw it. One bite, one piece, one serving/helping, and then I’m done, I’ll go to the gym, I’ll go home for the night, I’m still on track.

You’re bored.

This is absolutely the stupidest reason imaginable to throw yourself off track, feel disappointed in yourself and your lack of self-control, give yourself a belly you’ll have to work off for four days, screw up the carb deficit that you work hard every single day to create, feel cranky, avoid plans with the boys, dread the weekend, add stress to the already stressful process of preparing for a huge competition, etc. Remember, you never get bored of accidentally discovering how slim you are, whether it’s in the fitting room, when lining up your progress pictures, in the locker room at the gym, when you catch a glimpse of yourself in a window as you walk down the street, when someone calls you tiny. THOSE THINGS never get boring. Focus on how fun and exciting that part of the process is and ignore the rest. For my sake.

You’re hungry.

Go drink four glasses of water right now. Back? OK. Are you still hungry? If so, email us. Or eat a bar, or go microwave some broccoli. You know that will fill you up and do good things for your body and comp prep. You don’t want the broccoli? Then you’re not hungry.

You’re saying “Screw it.”

If you want to quit, decide to quit and then you can eat pizza and drink beer every night. You can go out with your friends and eat hors d’oeuvres all night long. You won’t feel good, but at least you’ll be free.

So … is it the freedom that you really want? No. You’re having a momentary lapse. Well, think about me. The one who batch cooks on Sunday night, the one with a V in her abs, the one who’s going to stand up on stage in front of 10,000 people and turn her back and stick out her butt. I’m the one who feels awesome in size-0 pants and tiny Lululemon shorts, the one who prances around the gym like she owns the place, the one who drags herself out of bed to do fasting cardio, the one who inspires her family, and friends. Think about what you’re doing to ME, Strong (your name here), when you let a momentary “oh screw it” overtake and overcome all of the hard work I put in every single day, every time I go to a bar and wave off the waiter when he asks what I want to drink, every time I skillfully assemble a healthy, trap-free meal at a restaurant while everyone else orders fries and a third (or fourth …) beer or regular Coke.

And you know very well there’s no such thing as “Just One Bite.”

Every single time you tell yourself you can handle having one taste of something, you’re wrong. Is it because you’re literally powerless in the face of sugar, is your insulin really swinging that hard that you cannot resist? You know that you have a ton of self control. EVEN YOU (I obviously do). This isn’t about saying no; by the time you’ve had the first bite of sugar, you’ve given UP on saying no. You’re saying “yes,” and you will continue to do so until it’s time to go home or there is no more candy left in the bowl (did you REALLY want a Mounds yesterday? They’re VILE!) So don’t ever let yourself cross over into saying “yes” to junk. Say “NO” for G-D’S SAKE!!

A message from me to you.

I love you (even though you’re the weak version of me) because we’re the same person. You have a ton to be proud of and you should love the process and love how far you’ve come. You can go even farther, and you’ll be around less and less as time passes, you won’t have to read this letter as often. You are strong inside, this is only temporary, and it will pass. Now go get a cup of water and get back to kicking ass.

Love,
Strong (Your Name Here).

P.S. I’ll be back tomorrow morning when you wake up.

Find the balance

Recently I wrote a blog about change not happening overnight (see here) but now we need to break it down further ~ how to get the balance & maintain it.

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So where do you start with your healthier lifestyle ~ change your eating habits, start exercising or increase exercise, drink more water, stop drinking soda, start doing this & stop doing that?  All good ideas BUT WAIT!  Putting too much onto your plate is going to lead to you throwing in the towel.

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It is best to start with one change ~ and one change that will fit into your current home/work lifestyle.  For example you are not going to throw away all of your soda in the house, immediately start eating vegetables at every meal and commit to exercising every day for 1 hour.  You WILL get bored!  Start with reducing your soda consumption by 1 glass every day for 3-4 days, then reduce your consumption by another glass again for another couple of days and again reduce, until you are not consuming soda on a daily basis.  Once you feel comfortable with the change of reducing soda (or whatever that crutch is), move onto a different goal.  Shoot to exercise for at least 20 minutes every day ~ go for a walk, play a game of kickball with the kids, ride your bike, do some resistance training (i.e. pushups, sit-ups, squats, lunges, etc) while watching TV and then end it with some good ol’ stretching.  Continue this process until you have tackled all of your “main” issues.

This is also ensuring your family members will not be subjected to drastic change, when they may not be ready.  Ease them into your new found lifestyle and reap bigger benefits!

It Won’t Happen…….

Overnight that is!

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3 days ago you have committed to a new exercise routine, you are eating more fruits & veggies and less processed foods.  But you are not seeing any changes ~no weight loss on the scale, clothes are still tight, you don’t feel like you have more energy.  So you say screw it, I’m done.

But WAIT!

You are NOT going to see changes overnight.  Heck you won’t see changes even within a week, 2 weeks, maybe even a month!   It did not take you a day to gain weight and make your body unhealthy, so you cannot expect it to take only a day to lose it.

If you are consistent you are going to see changes.  I guarantee that.  BUT if you are only half consistent ~ eating healthy all day, then binge eating on chips, having a bowl of ice cream, etc. you are NOT being consistent.  Why ruin all of your efforts on the junk food?  Or you exercise every day ~ a nice mix of cardio & resistance training but then you leave the gym & grab a bagel with cream cheese & large sugar loaded coffee.  Again, why ruin all of your efforts on the junk food?

Find your balance with food, exercise and overall wellness and you will reap the benefits of a healthier body!

Check out tomorrow’s blog for ways to maintain balance with your food & exercise

Negative nellies

Have you ever been given negative comments as to why you are training for a race, why you are exercising as much as you or why you are watching what you are eating so strictly?  How does it impact you?  Do you say screw it, why continue doing what I’m doing?  Or does it make you work harder?

SET YOUR GOAL.IGNITE YOUR FIRE

Don’t let someone else’s jealously, rude comments, hurtful thoughts and actions sway you from your goals, your dreams, your thoughts.