5 Reasons To Motivate You…Even In December

Look, I get it. It’s cold, you’re busy and you don’t feel like exercising.

Not today. Not on a Monday in December.

So I’m here to remind you of just how important exercise is and how great it makes you feel. Even on a Monday in December. Especially on a Monday in December!

These 5 Reasons to Motivate You will help you to stick with your exercise routine so that you’ll enter the New Year feeling energized and excited.

There isn’t a one-size-fits-all answer for motivation, since different things motivate different people, so explore all 5 motivators below…

Motivator #1: Health
Have you looked at the long list of health benefits that exercise delivers? Pretty impressive. Not only does exercise help you achieve and maintain a healthy weight, it also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.

Motivator #2: Enjoyment
If exercise hasn’t been enjoyable for you, it’s time to find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don’t like being alone and would rather be social. So join a team! Or maybe you don’t like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what’s most fun for you and you’ll be less likely to stop.

Motivator #3: Increased Confidence
If you’re out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don’t compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don’t expect perfection after just a week of exercise. Strive to have your best body—not someone else’s.

Motivator #4: Goal Achievement
If you’re just getting started in the world of exercise, or if you’ve simply gotten stale, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don’t set up for failure by striving after unrealistic goals. Do this and you’ll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Motivator #5: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn’t be an ice cream sundae, but it may be that new pair of jeans you’ve been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

I would love to help you find the motivation to create a healthier life for yourself and your family. Call or email today and I’ll let you know how simple it is to get started.

Together we will figure out exactly what motivates you!

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9 RULES OF LEAN EATING

You’d like your eating plan to work for you – to get you the results that you want without lots of complicated steps. The good news is that lean eating does not mean complicated eating…it just means eating smart.
Read on for the NEW rules of lean eating that will make fat loss second nature. And don’t worry, lean eating can still be very delicious. In fact, you’ll find many of your new, lean meals to be better in flavor and more satisfying than your old, fattening eats.
1. Eat the RIGHT Type of Carbs
There is a hierarchy for which carbs have a place in a lean diet and which carbs will only fatten you up. The success of your eating plan rests squarely on which of these carbs you regularly include in your diet.
  1. Green Vegetables
  2. Non-Green Vegetables
  3. Fruit
  4. Whole Grains and Starches
  5. Refined Grains
  6. Foods with Added Sugar
The top 3 ranked carbs are where 90% of the carbs in your diet should be coming from…in order to get that lean physique that you want. Immediately cut out the bottom 2 (refined grains and foods with added sugar) and on occasion include a limited amount of Whole Grains and Starches.
2. Track What You Eat
The only way to improve upon your diet is to actually know what you’re currently eating. Keep a food journal, or download a free food tracker app, and input all of the calories that you consume over the course of a week. This will give you a broad look at where your low quality calories are coming from (high sugar, empty calories).
Your first step will be to eliminate these fattening calories and to start replacing empty calories with nutrient-filled whole foods.
3. Space Meals Apart
Much has been said over the past decades about the importance of eating small frequent meals throughout the day. This is old, outdated science. New research has proven that there’s more harm than good to eating more frequently than every 4 hours.
Stick with 3 meals each day, and fill in a protein-based snack if your meals are going to be more than 4 hours apart.
4. Never Restrict Calories to the Extreme
There’s a certain allure in the idea of temporarily restricting calories to the extreme. The idea that one can drop a down a size or two in just as many weeks is quite tempting. I hate to be the one to burst your overambitious bubble, but extreme calorie restriction NEVER WORKS. It’s terrible for your body and it is not something that is sustainable (namely because you’d starve to death) so the pendulum inevitably swings in the other direction, resulting in binges.
The key to being lean for life is to eat in a way that you can sustain forever. Eat whole foods. Eat a moderate amount of the RIGHT calories. Every day, ongoing, forever.
5. Eat Veggies First
This may go against all of your instincts, but hear this one out. When you sit down to a meal first eat all of the veggies and salad, before moving on to the main dish. This simple strategy helps to fill you up with lower calorie foods first, before moving on to the higher calorie items.
By making this a habit you’ll naturally and effortlessly consume fewer calories at each meal, which will add up in a big way.
6. Include Protein at Every Meal
Each of your meals should be built around a healthy serving of protein. This protein could be meat (chicken breast, fish fillet, roasted turkey, braised beef etc) eggs, or protein powder.
Having protein as the focal point of your meal is important for two reasons: 1) You’re fueling up in a way that builds muscles rather than stores fat and 2) By default, you’re avoiding high calorie main dishes, which are what really cause most weight gain.
7. Ban Liquid Calories
Liquid calories have no place in a lean eating plan. No place at all. Anytime that you are drinking calories, it’s safe to assume that you’re adding inches to your waistline. Put down the beer, just say no to the blended coffee drink, and forget about fully loaded soda pop.
Filtered water and unsweetened tea are both wonderful alternatives to calorie-laden beverages.
8. Avoid Prepackaged Foods
Prepackaged foods and snacks have no place in a lean eating plan. These processed foods contain numerous fattening ingredients such as refined sugar, sodium, grains, fillers and other artificial ingredients.
If you are currently eating packaged foods on a daily basis, then cutting these items out will quickly translate into pounds lost.
9. Swim Upstream
As a society we are overweight. We are riddled with obesity related ailments. We are uncomfortable in our own skin. We are craving weight loss.
So…it’s safe to say that whatever you see the masses around you do, when it comes to food and exercise, you should aim to do the opposite.
See a line wrapped around that fast food joint’s drive thru? Do not enter. Instead, eat a simple meal made with vegetables and lean protein.
See all 5 people ahead of you in line at the coffee shop order a sweet drink? Do not follow suit. Instead, order an unsweetened drink.
See the movie theatre parking lot packed to the brim, and the gym parking lot empty? Skip the movie and hit the gym.
Swim upstream, be different than the masses by living in a desirable, healthy, lean body.

4 Simple Ways to Eat Clean

By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.

So what’s the secret to long-term, clean eating success? Here it is…

How-To-Eat-Clean Secret #1: Keep It Balanced So many fat loss strategies out there encourage eating only from one category of food: soup, grapefruit, salad, chicken breast…While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up for a fall.

No one sticks with highly restrictive, one-food-only diets for very long, and you’re no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

How-To-Eat-Clean Secret #2: Don’t Put a Label On It How many times have you uttered the words I’m on a diet? Ugh, just saying that puts one in the mood to cheat on said diet.

If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.

How-To-Eat-Clean Secret #3: Have Patience Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either.

Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

How-To-Eat-Clean Secret #4: Have a Plan This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do’s and don’t’s for your clean eating plan—and please feel free to reach out to me to help you with this step. See below for a list of foods that your diet should mainly consist of and then make another list of completely off-limits foods.

Use these 4 steps as a guide to make clean eating a way of life. Click reply or call to get started on one of my fitness programs that will transform your body – once and for all.

Talk soon!

 

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3 Anti-Fitness Habits

3 Anti-Fitness Habits
The following 3 habits will result in weight gain faster than you can say ‘anti-fitness habits.’ Break these habits quickly.
  1. Drinking Calories. Soda pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won’t give you a ‘full’ feeling, these drinks slide by without notice of how many extra calories you’re getting. Stick with water to avoid extra calories.
  2. Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high.
  3. Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day.

15 Essential Fat Loss Tips

If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Keep Track

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

Fat Loss Tip #2: Eat Breakfast

Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.

Fat Loss Tip #3: Avoid Getting Too Hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Fat Loss Tip #6: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Weigh Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss.

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