Tag Archives: journey to fit

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

 

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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

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.

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!!

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.

Tired of starting over?

Have you been on and off the wagon so many times you don’t know if you are coming or going? Are you tired of starting over?

THEN STOP QUITTING!

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To set yourself up to be successful, you need to do something different, you need to change things up.  Here are a few ideas to help you be successful:

  1. Get Support.  Grab a friend or family member to help you stay accountable.  Don’t have someone?  Find a social support group like the Evolution Fitness Fan Page to help you get through the ups & downs, ask questions, learn new exercises, get recipes, etc.
  2. Establish Goals.  You know what you WANT, but do you know HOW to get there?  You will not succeed if you do not have an idea of where to start.  Ask questions, read articles on the interest, start writing down things you want to accomplish, etc.
  3. Reflect.  Look back at what has worked and not worked for you in the past.  Once you identify issues that throw you off track, you can find solutions so these situations will not continue to derail your efforts.

Results CAN happen as long as you have the tools & resources to get you there.  Stop giving up and just GET IT DONE!

Rules for Heart-Healthy Snacking

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Seems like everywhere you turn there are different “recommendations” to eating healthy, snacking vs. not snacking, how many calories you should be eating and more.  Keep the following tips in mind and maintain a simple, yet heart-healthy lifestyle.

  1. Avoid excess calories. Being overweight is a major risk factor for heart disease
  2. Read Nutritional Labels.  They will help choose the healthiest packaged snacks
  3. Check serving sizes on packages.  Be aware of what equals one serving
  4. Pick foods with little or no cholesterol.  Fruits and vegetables make ideal snacks because they have zero cholesterol.
  5. Avoid food high in saturated fat and trans fat.  Both affect your cholesterol levels negatively.
  6. Learn to know your “good fats”.  It’s ok to have foods with moderate amounts of polyunsaturated or monounsaturated fats.  These can help lower blood cholesterol.  Think olive oil, canola oil, avocados, fatty fish
  7. Limit sodium.
  8. Select fiber-rich foods ~ fruits, vegetables, barley, oatmeal and legumes.
  9. Favor flavonoids.  These antioxidants may help protect the body’s cells from age-related damage and may be heart-healthy.  They can be found in certain plant-based foods ~ apples, onions, blueberries, soybeans and dark chocolate!
  10. Plan your snacks ahead of time so you don’t grab just anything.  And reach for a glass of water first to help curb your appetite.

Healthy Living made easy

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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!

Plan, Plan, Plan

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The other day there was a blog on Failing to plan is planning to fail.  Planning will be 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 a boot camp class 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.

Excuses, excuses and more excuses

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We are all guilty of the never ending list of excuses ~ why not to exercise today, this minute, this hour; why not to stop eating the cookies or chips while watching a movie; why, why, why! We have all made them at some point; what an easy way to let ourselves off the hook! The primary reason we make excuses is because of FEAR. Fear of failure, fear of support, fear of time, fear of actually liking the change! If you want to lose weight & maintain a healthy lifestyle, you have to do away with the excuses.

Here are a few things to do TODAY to stop the excuse vicious cycle:
1. Identify your excuses
2. Develop a plan to side-step your excuses
3. Develop a No Excuse Contract
4. Recruit a friend or family member to hold you accountable; better yet, have them join on the journey with you!

Everytime you find yourself wanting to make an excuse, take a step back and think how you can overcome that excuse!

YOU CAN DO IT!