Tag Archives: habit

Holiday Eating Tips

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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

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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!

Do you need a reason to exercise?

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A clock character running. Concept for running out of time or work life balance.

A clock character running. Concept for running out of time or work life balance.

It’s normal to have days where you just don’t feel like exercising ~ You feel too busy, too much to do, too stressed and too tired.   But you quickly forget how you feel after a workout & the amazing benefits an exercise routine gives you!  

To Be Happier ~ Exercise has been shown to stimulate brain chemicals that induce relaxation and happiness.

To Reduce Disease ~ Exercise has been proven to reduce the risk of stroke, heart disease, cancer and osteoporosis and a great defense against type 2 diabetes.

To Look Amazing ~ Exercise firms your muscles, improves your posture and even makes your skin glow. It’s very rewarding when the people in your life start to notice your transformation.

To Be Energized ~ Remember that “high” you experience after a great workout? Exercise raises your endorphins, providing you with more energy throughout the day.

To Get Better Sleep ~ Exercise boosts energy levels during the day, but also wears you out. Recovering from a challenging workout will help you relax and reach a deeper level of sleep. 

To Slow Aging ~ Regular exercise is one of the most effective ways to slow aging. As we age, our bodies lose muscle and bone and gain inflammation.  When you exercise regularly, you will see a reduction in muscle & bone loss as well as inflammation!

To Reduce Depression ~ Studies have shown that exercise is able to reduce depression.  So even if you don’t feel like getting up off the couch to sweat through a workout, remember that you’ll feel happier and more alive once you’ve done it.

To Feel Fewer Aches and Pains ~ When you strengthen the muscles around your joints you’re able to reduce joint pain and overall aches.

To Improve Memory ~ Exercise has been proven to improve memory and other cognitive functions.

To Enjoy Your Life ~ Whatever your passion is in life – your kids, travel, sports, significant other – it is all more enjoyable when you experience it in a fit and healthy body.

To Have Fewer Sick Days ~ Studies have shown that people who exercise regularly are 50% less likely to call in sick to work.

To Burn Calories while at Rest ~ Building your muscles through exercise means that you’ll be burning extra calories even while at rest.

To Be Confident ~ When you are fit, feel healthy and have energy, you demonstrate strong confidence. 

Haters can hate

 

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Do you have that one person (or many) who seems to be always competing against you? Who can do the most, who can go the farthest, who can….. you get the idea?  Do you let that drag you down or does it motivate you to work harder?

One thing to remember is that whatever you are doing, do it for YOU ~ no one else.  This is YOUR journey, YOUR life.  Don’t let someone else’s insecurities, jealously have a negative impact on you.

When you start letting that negative drama into your life, your mind, body & soul is impacted.  The scale could go up, you feel tired all the time, you are eating whatever you see.

Keep your mind focused on your goals and let those haters find their own journey to focus on.

I got rid of it ~ for good

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So I was successful at this before but I’m not sure why I stopped, or I should say started drinking coffee again.  It is not necessarily coffee per say it is the “sugar loaded” coffee creamer.  A year or so ago I switched to the natural coffee creamer ~ only nonfat milk, heavy cream, sugar & natural flavor.  BUT my catch was that I would not use the recommended serving size (1tbsp), i was more like 4-5tbsp (I never measured it because I didn’t want to know :))  So while the ingredients might be natural the sugar is what was holding me back.  I was noticing some side effects with the sugar intake  that I decided in order to fully achieve my goals I needed to eliminate the coffee & creamer.  My goal is to eliminate it Monday – Friday and allow myself 1 cup on both Saturday & Sunday, if I so desire.

When we identify what our weakness or crutch is in our healthy lifestyle, you have to address it in order to see the results; whether you want to admit it or not.

What is one thing you are holding onto?  That one thing you can’t seem to break & you know it is hindering your weight loss efforts, your fitness goals, your overall health?

 

 

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!!

Are too busy?

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Are you constantly finding yourself saying “I’m too busy” to exercise, to cook dinner, to take time for yourself as a destressor?  Do you find an excuse for every obstacle or every task you do not want to complete?

According to Wiki, making excuses is “an unconscious defense mechanism in which perceived controversial behaviors or feelings are logically justified and explained in a rational or logical manner in order to avoid any true explanation, and are made consciously tolerable by plausible means.”

If you break this down when it comes to fitness ~ do you make the excuse for fear of the unknown with exercising? ~ With so many options to help your learn about exercising, you do not have anything to complain about.  YouTube, invest in a personal trainer (some will do a 1 time appointment to help you get started), look at fitness magazines or books, take to social media, google fitness workouts.  Will you look “silly”? ~ no one is watching you exercising and if they are, they are not working hard enough for themselves!   Are you bored with exercising? ~ try different types of exercises (have you tried running, Zumba, CrossFit, Boot Camp, etc), do not limit yourself to just walking on the treadmill or in your development.  Do you not like a gym setting? ~ then look for outside classes such as Boot Camp, Zumba, Spinning, and more Cross Fit.

If you break this down when it comes to your diet ~ do you make the excuse you have to take this kid here, this kid there so you have to grab fast food? ~ that morning before work, get your ingredients and throw in the crockpot; it will be ready by the time you all return home to eat a healthy dinner before becoming a taxi cab!  Do you make the excuse that you don’t know how to cook? ~ google your favorite ingredient (i.e. chicken) and look for different recipes, then experiment.  You may find you truly love cooking & have a knack for it.  Failing to plan is planning to fail!  Designate one day a week to plan out meals (maybe you just plan out dinners) and all ingredients needed, then those things that you can prep before hand, do so.  You just saved yourself a few minutes that night you are going to be running all over.

Living a healthy lifestyle does not have to be cumbersome ~ a little planning goes a long way!  Grab a friend, grab your dog and get out for some exercise!  Then prepare dinner!

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.