Tag Archives: healthy lifestyle

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. 

The big secret to weight loss

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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!

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?

 

 

Holiday Shape Up

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!

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Starting Monday, October 3rd, 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!  

Cost?

  • $50 for the 7 weeks

Sign up today & get ready for the holidays!  

 

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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