How many times have you found yourself driving home from work with no idea what to make for dinner? So instead you order take-out or stop at the nearest fast-food place..
What you put into your body is so important to your health- mentally, physically, and emotionally. It is extremely essential to eat nutrient dense foods- so stopping at these quick and easy restaurants are not going to help your waistline or your mind.
Believe me--I understand we are all busy and have limited time. At the end of the day all we want to do is go home and eat. So here are some tips that will help you whip up a healthy meal at home in the same amount of time it takes to order a pizza:
1. Make a meal plan
- Decide at the beginning of each week what you intend to eat on each day.
- When you go grocery shopping make a list and buy exactly what you need
- Plan on the simplier meals on nights that could be more hectic.
2. Prepare your food ahead of time
- You will save so much time and effort.
- As soon as you bring home that produce- wash, cut, dice. (plus that ensures that those healthy ingredients are ready and at your fingertips, instead of reaching for something less nutritious.
- You can even cook vegetables right away and refridgerate or freeze them.
- An even quicker way- just not as cheap is to buy the vegetables already chopped.
3. Make meals ahead of time
- Some meals to make ahead of time- Stews, casseroles, sauces, stir-fry, chili...etc
- Cook at least one or two healthy meals on Sunday- and keep them in the fridge or the freezer
If you want some advice on healthy and quick meals- I have a ton of awesome ideas and recipes that I use to fit into my busy lifestyle.
*Thanks to IDEA Journal for their article on Quick, Healthy Dinners!*
Become motivated.
- Latest research shows that most people don't lack motivation, they have strong countermotivations not to exercise.
- Common reasons people don't exercise-->wanting to spend more time with family, trying to accomplish more at work, avoid pain, fatigue, injury or embarrassment.--These excuses are actually distractions and will compete with your fitness goals.
- Together with a personal trainer you will be able to design effective workouts to bring that motivation back to achieving your fitness and health goals.
Make your goals more specific.
- Instead of saying "I want to lose weight" or "I will exercise more"- say "I will strength train 3 times per week" or "I will do cardio on Monday and Wednesday mornings and Friday I will do cycling."
- By saying exactly what your going to do to meet your goals=success!
Be optimistic instead of showing pessimism.
- Get psyched up about the benefits of losing weight and how it will postivitely effect your health!
- Instead of focusing on the obstacles- create a plan to overcome them.
Take a moment and answer these questiosn to find the resolution that you can commit to:
1. What is your most important fitness goal?
2. What would be the most positive outcome of meeting your goal?
3. What is the biggest obstacle to this goal?
4. When and where is this obstacle most likely to occur?
5. What can I do to prevent the obstacle from occuring?
6. What specific thing can I do to help get back to exercise goal when this obstacle happens?
If you want advice and encouragement on answering the questions- don't hesitate to contact me and I will help you reach your goals!!
*Study done by Stadler, Oettingen, & Gollwitzer 2009-->Completing the questions doubled the average amount of times participants spend exercising per week*
*Information acquired from IDEA Fitness Journal-January 2012*
I know it's been said before..but diets don't work. If you want to lose the weight and keep it off you have to make a lifestyle change!
Here are some reasons on why a making a lifestyle change is better than a diet:
1. Dieting is all about numbers- your weight, calories you eat, calories you burn..Who really wants to count numbers everyday??
- a lifestyle change is all about you! It's about achieving your goals and feeling good about yourself while you add physical activity and healthful eating.
2. Dieting is all about what the scale says..and can set you up for failure because people make unattainable goals.
- By taking a lifestyle approach- you address your health issues and aim to live a healthier and happier life instead of focusing on the numbers on the scale. (numbers only tell a small part of the story).
3. Dieting is only a temporary change in your eating technique- And the results are external-->If your lucky you might change on the outside, but not on the inside. Once you lose that weight, you will gradually go back to "normal" and so will your weight.
- Making a lifestyle change involves internal and permanent change in your relationship with food, eating, and physical activity. You will recognize what you eat and why you eat it. You need to learn how to take care of yourself physically and emotionally and stop using food to manage your emotions. This is a lifelong process because your needs and wants constantly change.
Summarizing--> You don't need to diet- it won't get you the results you have always dreamed of..You need to make a lifestyle change to see results and see a permanent change! This can be a new motivational tool for your new year resolution to lose weight permanently! Instead of focusing on the numbers.. focus on YOU!
*Information from SparkPeople- Stop Dieting and Start Living*
1. Eating fat will make you fat...so not true!
- A diet high in healthy fats is better for you than a low-fat diet, in terms of weight loss. Stay away from Trans and Saturated Fats. Add unsaturated fats in your diet..examples: nuts, salmon, olive oil.
2. Bread makes you gain weight...FALSE!
- Eating the right kinds of grains and breads will aid in your effort to lose weight. Eat more whole grains/ whole grain bread. The fiber helps slow digestion which will keep you fuller longer. (Make sure the ingredients list says "whole grain" or "whole wheat"
3. Snacking will make you fat...definitely not!
- Snacking throughout the day is one of the best ways to avoid an expanding waistline. Just make sure the snacks are nutrient dense..--high protein, high fiber snacks are best..examples: nuts, yogurt, edamame.
4. Constantly thinking about food will make you obsessed with eating....no it's actually GOOD to think about what you eat!
- Plan out your day and think about what your going to eat for breakfast, lunch, dinner..and snacks!
- Keep fruits, vegetables, nuts, and other healthy snacks on hand. So if you feel the urge of hunger...you have a healthy snack to grab.
- To save money, time, and calories..prepare your meals at home and pack snacks for the day.
5. Dessert will pack on the pounds....actually eating dessert can help you stay slim.
- when you eliminate foods you love..it could send you into binge mode later.
- Everything in moderation is key!!
- Allow yourself a small dessert each day and satisfy that sweet tooth
6. Red meat will give you a heart attack...meat is complete protein and essential in your diet.
- Limit your intake of processed meats (hot dogs, lunchmeat, bacon) which will contribute to heart disease.
- opt for leaner cuts of meat- to lower intake of saturated fats
- "moderation"
7. Eggs are full of cholesterol....dietary cholesterol found in eggs has little effect on amount of cholesterol in your blood
- eggs are an excellent source of protein, B vitamins, and affordable.
- Eating 2 eggs every morning will help jumpstart your metabolism and keep you fuller longer.
- Limit your intake of Trans and Saturated fats for healthier heart.
*Information adapted from "Eat This, Not That"*
"I don't have time" --Does this phrase sound familiar to you??
yes, it's true everyone is hardpressed for time- between work, family, and social life..
Here's a little secret--> you can work out in a shorter amount of time at a harder intensity and get the same results (maybe even better results)
You do have the time..you just need to realize it and use it wisely! At the beginning of each week plan out your schedule and find at least 3 time slots for exercise. Even if you only have a half an hour of time you can incorporate some high intensity interval training to promote that fat loss and crank up your metabolism!
So let's get started--pick up your pace and go harder to burn fat and torch calories!! I can help you find the time and improve your workout ethic to see the results you have always dreamed of!
Working out and eating a healthful diet isn't just to obtain that hot body- it also makes you feel great and helps prevent diseases...Here are some great ways that I obtained from P90X's Extreme Newsletter on how to obtain that overall goodness!
1. For Beautiful Skin: Make sure your protecting yourelf from the sun! Wear Sunscreen- all year round. Quit Smoking - it causes wrinkles. Most importantly eating a healthy diet and keeping your stress levels down will keep your skin clear and prevent breakouts.
2. For Beautiful Hair: A balanced healthy diet helps create that beautiful hair. Some foods to incorporate in your diet--> protein (meat, eggs, beans, nuts), Essesntial Fatty Acids - Omega-3's (tuna, salmon, peanut butter, almonds, walnuts, sunflower oil, canola oil, olive oil, safflower oil), Iron (dark leafy greens, beans, raisins, red meats, and egg yolks).
3. For Beautiful Eyes: A big problem for eyestrain is from staring at the computer/phone screen for long periods of time- take more breaks (maybe a cardio break?) Wear some UV protection sunglasses in the sun, Eating a healthy balanced diet--> Beta-carotene helps ward off diseases that can develop in the eyes- eat more carrots and sweet potatoes for a healthful dose.
4. For Healthy Bones: Eat foods rich in calcium (milk, cheese, yogurt, broccoli, oranges, apricots). Exercise helps maintain and build strong bones. Consume Vitamin D, which helps absorb Calcium.
5. For Healthy Hearts : Did you know that heart disease is the leading cause of death in women?! Ladies, We need to change that stat! Here's how to promote a healthy heart--> avoid smoking, maintain a healthy weight, exercise at least 30 minutes a day, eat a healthy, balanced diet. Eating food high in omega-3 fatty acids help slow down the production of artery plaque, ward off inflammation, blood clotts, and keep your blood pressure at safe levels. Try eating more salmon, tuna, oatmeal, flaxseed, almonds, walnuts. Eat more fruits and vegetables!
6. For Hot Bodies: This is an easy one.....EXERCISE!! Exercise should be integrated into your life..make it a part of your lifestyle! It's also important to enjoy your exercise routine- let me help you have fun while working out!!
7. Keep your Hormones in Check: Ladies- when our hormones are off, it feels like everyone knows it. But most importantly you feel it! To help regulate your hormones decrease your stress, increase your exercise, and eat a healthy diet.
8. For Intellect: Research shows that exercise is actually the best way to combat against mental decline!
9. For a Beautiful Soul: It's important that you check in with yourself periodically and make sure you are happy. Beauty is inside and outside- do activities that make you happy--> spend time with your family and friends, exercise, eat everything in moderation, and take a step back once in a while and enjoy yourself!
By the way..did you notice that most of the solutions emphasize eating a healthy, balanced diet?! And of course incorporating exercise into your daily routine..
It's time to be Hot and Healthy this New Year!!
*Special thanks to P90X Extreme Newsletter on their awesome article! *
Many women have been on more than a few fad diets and still have trouble keeping the weight off! Yo-Yo dieting is very unhealthy for your body and your mind. Consistent weight loss and weight gain cycling back and forth can cause feelings of failure and a loss in your own confidence.
Instead of trying another fad diet for the new year opt for a healthier lifestyle by eating clean. And get a personal trainer to help coach you and motivate you through you workouts and food questions!
I can help you set up a workout regimen that will help you lose the inches and gain confidence with your own body! Contact me for more information!
Over the holidays the average person gains about 1-2lbs. And research shows that people rarely lose that weight. How can you avoid this weight gain?? Stick to your workout!!
How to Power through the excuses:
"I don't have time"- You have to make the time- get up a half an hour earlier. Work out first thing in the morning. Strive for 2-3 days a week.
"I don't want to miss out" - This is time when we start to splurge- just don't splurge at every meal! Give yourself a "budget" of 3 splurges a week. Or Splurge when it's really worth it and when it's not just say "no thank you". For motivation think about how fabulous you'll feel starting out the New Year with no extra weight to lose!
"I'll start in January" - The more you postpone exercise the more you will have to work off when you actually do being a exercise regimen. Research shows that people that have excess pounds heading into winter actually gain about 5lbs over the holiday season. Commit to eating healthy 80% of the time and working out 2-3 days/week.
*Women's Health Magazine- Holiday Fitness Excuses Busted*
1. Honor your Hunger- Feed your body with adequate energy and carbohydrates. Excess hunger will trigger you to overeat. Eating when your hungry will help rebuild your trust with yourself and food.
2. Respect your body signals- your body will tell you when you are no longer hungry. Take breaks and pause in the middle your meals and see how food tastes and what your current fullness level is.
3. Discover the Satisfaction Factor- When you eat what you really want (in moderation) you will feel satisfied and content.
4. Respect your body- You will feel better about who you are . Don't be unrealistic and overly critical about your body.
5. Exercise- Feel the difference- Shift your mentality to think about how you feel after exercising rather than the calorie-burning effect. You will be more motivated to exercise if you focus on how energized you feel, which will help you roll out of bed in the morning instead of hitting snooze again!
6. Honor your Health- Make food choices that honor your health and tastebuds while making you feel well. Remember you don't have to eat a perfect diet to be healthy, It's what you eat consistently over time that matters. You won't suddenly get a nutrient deficiency or gain weight from one snack, meal, or dessert. Progress, not perfection, is what really counts!
*NASM- Fitness Nutrition*
Don't wait until the new year to start your weight loss resolutions! Get started now and get a jump start on your weight loss. Contact me now to get started and I will help motivate you through the holidays and work around your busy schedule! I know you want to look amazing for that New Years Eve party!!
Don't get me wrong.. New Year Resolutions are an excellent way to begin your fitness regimen...So if you just don't have the time now let's set something up for the new year!
I know everyone is busy, busy, busy during the holidays-- but that is no excuse to not get a quick workout in at least once a day.
Some helpful workout tips to help you maintain and tone your body through the holidays...
- Do these 5 exercises everyday either before your shower, when you first wake up, before dinner, etc..find a time that works for you!! (even better do them twice a day!)
1. 20 push-ups
2. 20 jumping jacks
3. 20 squats
4. 20 crunches
5. 20 mountain climbers
Not only will these exercises transform your body physically...they will help you feel better emotionally and give you more energy to power through that last minute shopping trip!
