Tag Archives: habit

Consistency

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?

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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.

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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!

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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

So how was Day 1?

As I posted yesterday here, I started the 3 Day Refresh from Beachbody.  Day 1 of my 3 Day Refresh wasn’t as bad as I expected.  I was expecting a headache (which I easily get), hungry through the day and more.  The only thing I really noticed was that I was constantly thinking about my next meal – was almost craving it.   I’m loving my new recipes I made ~ I am such a creature of habit that I tend to have the same thing over & over but this time I made something new & different and found that I loved it!

Now to enjoy Day 2 just as much as Day 1.

Want to try the 3 Day Refresh?  Click here

What a workout

3 days ago I started a new workout program ~ something to change up the mundane cardio rut I found myself in, something to shake things up with my metabolism.  I decided on Body Beast.  It is a 90 day strength training workout, splitting between different muscle groups and throwing some intense cardio circuit in there.  As a Beachbody coach, I have the All-Access pass for Beachbody on Demand ~ all of Beachbody’s workout programs from the comfort of my home ~ on my laptop, phone, iPad or stream it through my TV.

Now I’ve considered myself in shape ~ sure could I use to lose a few pounds or tone my muscles more, yup ~ but for 3 days now I have been walking a bit funny & watching my arms do a little shaky dance when trying to use them.  Guess that means I needed more toning than I thought.  But I absolutely love the feeling.  I love when walking up my stairs that I have to take it easy and grit my teeth with every step 🙂

I have taken my before pictures & measurements.  I cannot wait to see how my body changes over the course of the next 90 days!

Interested in having access to ALL of Beachbody’s workout programs?  Join me at Get Fit Today

 

http://www.beachbodycoach.com/esuite/homeedit?templateName=template1&marketLocaleCode=en

Transitioning into healthier eating lifestyle

 

There are more & more fad diets on the market these days & so many people desperate to find the right “one” that works for them.  But in reality what they are doing is actually harming themselves.  Here is a great 8 week transition into a healthier eating lifestyle, rather than viewing it as a diet!  

Source: Beachbody Continue reading

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.

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.