Jun 12
9

Summertime Tricks to Stay on Track!

Summertime is the busy season for Graduation Parties, Weddings, Father’s Day Get-Togethers, Vacations, Barbeques and Back Yard Parties…all of which are a TON of FUN! But they are also the makings of the perfect storm to derail all of your springtime weight-loss efforts. With a few quick tricks, you can have FUN and keep your slim figure intact at the same time!

  • Eat before you go! - Whether you are going to a house party or out to a restaurant, eat a small snack and drink a large glass of water before you go to take the edge off so you don’t show up STARVING!
  • Skip the bread! - As you make your plate, skip the buns and bread to cut down on calories and make your hamburger, hot dog or brat in the nude!
  • Pick your FAVES! - Try to limit yourself to the Top 3 things you absolutely LOVE and skip the rest. There’s no sense in fighting it. Just have a small portion of the things you love and leave behind the things you know you won’t be tempted to go back for after you finish your meal.
  • Eat and RUN! - I don’t mean leave the party…I mean GET AWAY FROM THE FOOD!! Move away from where the food is and mingle in different areas of the party so you won’t be tempted to graze on what is left.
  • Water it down! - Parties usually involve drinking alchohol of some sort, which is fine, but they are LOADED with empty calories…make a plan to drink one full glass of water in between each drink you have.

Now is the time to SHOW OFF all of your hard work! But you still have to make good choices if you want that hard work to keep paying off. That proud feeling you will have the day AFTER the party will be WAY MORE rewarding and satisfying than what you THINK feels good when over-indulging during the party!

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May 12
1

Are YOU ready for SUMMER?

Here are some quick tips to help you shed a few pounds before bathing suit and pool/beach season are upon us!

1. Start a Workout Program! It’s never too late to get started! So don’t put off picking out a program that you will enjoy doing.  Just because summer is close doesn’t mean you should throw in the towel or think that you can’t get results in time. Even in the first month you could lose anywhere from 10-15 pounds and be on the road to reaching your fitness goals. (Need help? Find your perfect workout here!)

2. Start tracking your calories! I know…it’s not fun…but it WORKS! On average, women should be between 1400-1500 calories per day to lose weight, and men should be between 1600-1800 calories per day to lose weight (please check with your doctor if you have nutritional concerns). A notebook and pencil work great, but for those that are a little more “techy”, you can find great online tools and smart-phone apps that will make this process easier. Here are a couple I recommend: MyFitnessPal.com, SparkPeople.com and LiveStrong.com.

3. Find a buddy! Research has proven that having at least one friend join this journey with you is extremely influential toward your success. But besides that, it’s just MORE FUN! Who wants to go at this alone? Having a partner or group of friends who are all shooting for the same goals just makes it so much more fun and effective! And don’t be afraid to make it interesting…place friendly wagers and competitions for your milestones and benchmarks…who isn’t motivated by money?? Or chose some other reward for the “winner”…but try not to make it food related. Maybe a manicure, pedicure, massage, or shopping spree. Just be creative and above all…HAVE FUN!

Losing weight and getting in shape isn’t complicated and it doesn’t have to be boring, tedious, or grueling. Our attitudes toward the process make the biggest impact on our results. So find something you LIKE to do with people you LIKE to do it with…and of course, watch what you put in your mouth!

If you need help or have questions, I’m always available, so please make sure to contact me if you’d like some help!

And comments are always appreciated too! If you found this post helpful or interesting, or if you have suggestions for future posts…please comment! And don’t forget to “like” it!! Thank you!

Good Luck!

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Posted in regular by ehenke. No Comments

Apr 12
4

Staying Motivated…

Anyone can “say” they want to lose weight and get healthy, but few actually accomplish the task. Why?

Because creating new habits (and ditching the old ones) is not for the timid or faint of heart.

Everyone has a daily routine or ritual they are used to and comfortable with, and there is nothing wrong with that…unless those routines and rituals are not getting you the results you want to see. Changing the status quo will take resolve, and creating new and healthier habits to replace the old not-so-healthy ones will be uncomfortable and difficult…at first.

What most people don’t stick around long enough to find out is that after just a few short weeks (usually about 3-4), all of those changes you have made (especially if you’ve stayed consistent) will bring forth results you will be able to SEE and FEEL!

So how do you go about keeping yourself motivated to stay the course and reach your goals? Here are a few tips to help you get started:

  • Decide what your goals are and WRITE THEM DOWN…post them in various places as visual and written reminders of WHY you want to reach your goal(s). Use pictures of your family/kids, the vacation you have planned, or the race you want to run in. Place them on the fridge, in the bathroom, in your car, and at your desk. Keeping your goals at the forefront of your mind is the BEST way to help you RE-focus on the task and keep pushing forward without getting sucked back in to your old habits.
  • Know going into this “new you” that there will be plenty of tough days you will have to battle your way through. The enthusiasm will wear off and your resolve will diminish unless you take action from the beginning to prepare yourself for this inevitability. Make plans ahead of time to thwart this invisible villain and keep your commitment to yourself intact.
  • Remember that life is about CHOICES and so is your journey to a healthy and fit body. You have the choice every day, every minute, every second to either build momentum or slack off. You have the choice to bring a healthy lunch with you to work or continue to go out to eat like you always have. You have the choice to wake up a mere 30 minutes earlier to fit in a workout before starting your day or sleeping through the snooze button several times until you barely have a second to spare to get to work on time.
  • And finally, remember that this is a POSITIVE experience and journey! This is something you WANT and CHOSE to do to live a healthier, happier life! Don’t fight it and don’t get upset or angry about it. ENJOY the changes you are making and be PROUD of yourself for your accomplishments and progress no matter how big or small they may be. And also be proud of the stronger, more confident person you are becoming because of it!

 

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