I love the New Year…a fresh start, a new page…empty pages to keep writing your story. But we all have or still do resolve to “lose weight” and go on a “DIET”. What dread that brings to our minds…right? Do “diets” work? I say NO they don’t , but choosing good nutrition does!
The secret to losing weight once and for all!
Every time you’ve ever tried to lose weight, you’ve done it wrong.
We’ve all done it. We’ve all been there. You go through a weight loss/diet program, you deny yourself everything you love, you torture yourself at the gym, and you lose weight. You think you’ve done a good thing for your health, for your life, for your family.
And then the weight comes back. Maybe even some extra on top.
You have failed. Again. You’re sure of it. Everyone else loses the weight and keeps it off. Normal people don’t have problems with their weight. Normal people just manage this without worry. Aren’t I normal you ask yourself.
No I am a freak of nature… EXCEPT THAT YOU’RE NOT.
Weight loss programs/Diets… are designed to make sure you fail in the long-term, so you keep coming back year after year over and over…
This year, resolve to find your perfect
balance. Try a few of my favorite tips…
decisions. Resolve to make healthier decisions that make
you feel great, not ones that make you miserable. It’s much more simple
than following a strict plan and will leave you loving your new lifestyle. Following strict plans can leave you feeling
deprived, which can lead to rebellion and that’s absolutely not what we
want! Balanced decisions are far more
beneficial and enjoyable long-term.
changes over time. Instead of trying to do a complete overhaul
of your life, start by making these smart, balanced decisions over time.
Changing your habits and doing it slowly leads to creating healthier
habits that last without overwhelm and confusion.
- Step by
Step. Start with one new healthy habit a week. With this method, you’re focusing on one
thing that improves your health at a time as it becomes a part of your
routine. For example, for your first
week, focus on drinking enough water.
Most people do not, and this is always a fabulous place to start. You’ll see and feel changes quickly, and you
can move onto your second week with another small health goal to
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A few of my favorite healthy tips are…
Ditch and Switch. Ditch the refined foods and switch them with healthier options. For example, instead of using refined white flour and/or sugar, use almond flour or coconut sugar instead. There are many alternatives to choose from, and you can most definitely find one that you will love – and I bet you nobody will even notice! Aside from the sweets, you can also trade out white rice or mashed potatoes with creating cauliflower rice or mashed “potatoes” out of cauliflower.
Fresh Herbs and Spices. You can really dress up a meal by adding fresh herbs and spices to it – I personally use them every time I cook. It’s incredibly affordable and simple to keep a small, fresh herb garden growing in your kitchen window, and you will always have direct access to fresh herbs. Even better, there are incredible health properties in many of the herbs and spices we use and love. Many of our favorite holiday spices are greatly beneficial for our health and a strong immune system, which is certainly helpful during cold and flu season. Cinnamon, turmeric, cloves, and nutmeg are a few of these popular holiday spices that you will reap healthy benefits from, so find a place for them in your recipes anywhere you can!
Use Different Dishes. One of my favorite, most powerful tools to stay on track with my health goals is getting creative with portion control. Instead of using dinner-sized plates, which we tend to fill, use smaller plates. Use a mid-sized saucer or salad plate for your dinner plate( I actually use a salad plate all the time), and then go back for seconds if needed. A lot of the overeating that we do is mindless, habitual eating because it’s in front of us and we were taught to clean our plates. Taking this temptation away helps tremendously, and you’ll very quickly learn how much you actually need to feel satisfied – I guarantee it is less than you are used to!
With these simple tips, you’ll be well on your way to not entering January feeling bloated, discouraged and off track. A truly healthy life revolves around balance – and finding your own personal balance
will take trial and error. Balance doesn’t mean you never eat fudge again (that won’t happen here for sure), but it means you choose when you eat it and savor every bite!
I have been so blessed this year. It has been a year of recovery from my stroke, a year of figuring out who I really am in this realm of coaching and a year of the new normal. I am still very passionate about coaching and supporting your efforts to be the best version of healthy you can be…but it was a year of learning moderation and balance for me too. Becoming more mindful of my choices and eating with intention.
My Christmas wish for you is the same…dig in this year…get to know you! Reach out for support on the journey…I am here for you!
Health Coach/Personal Trainer
You need to
exercise. I need to exercise. I moved ahead to write this chapter
because I have a struggle with myself when I am working on too many exciting things
and that is to leave my time in for exercise and fitness. Luckily I have
a great workout partner for 3 days a week, but seriously if she cancels…it’s
hard to go alone! BUT, the problem is, once you quit moving so do our
endorphins and it gets a little depressing. No depression wanted here, what
#1 Make time…no matter how busy…make the
We think we don’t
have time but actually we do. I have found in my experience, the more
time I make to move my body the more time I have in the day. Funny how
that works! I think it is because I have more energy and I am sure that
endorphins have something to do with it as well. The truth is, the more you move, the more active you become! And I know
we are all busy, but there are so many ways to squeeze in a little time.
#2 Find something you love to do!
You need to do
something you love. It doesn’t really matter what it is as long as you do
it. I love to dance and I love to strength train with bodyweight
exercises. I know it sounds funny, but I get a thrill being able to enjoy
my “me” time and having others with me and I love how it makes me look. Not
just in my body, but in my SMILE!
Do you love a BOOTCAMP
? What comes to mind when you here that
word? TOO MUCH WORK, I WILL SWEAT TOO MUCH, I DON”T THINK I CAN DO IT
? All those things have been in my thoughts
before! But what is a BOOTCAMP
Seriously…it is defined as “Bootcamp
is a group exercise program packed
with fun and energizing activities designed to help you reach a fitness
goal. Often run outdoors in the fresh
air.” Or “a training style camp for military recruits”? Which brings up a good picture in your
mind? I see a Bootcamp
as a combination of exercise, learning, fellowship, accountability.
#3 Pair it with something you love!
You can even do things
you don’t love to do. However, these are the hardest. That is why
you need to pair it up with something you do love to do. I know some of you who are
reading this know what I mean. The thing that I am trying to say, is that
if you choose something you don’t like to do and have a higher purpose you
reach new heights of satisfaction you would never have known otherwise.
Experiment and find what is right for you. Some people like to play. If that is you then join a basketball
team or perhaps a volleyball team. Sometimes if you pair it with being
social then it doesn’t feel like exercise. Dance is exercise too! Pair it
#4 Clarify what you want to achieve.
Do you want to
lose weight, de-stress, build strength, improve your golf game, rebuild your
knees? If you need to get to the grocery store, you have 3 choices, walk,
ride your bike or drive. If you want to rebuild your knees, you are not
going to pick lunges well that just doesn’t make sense. If you can’t
figure it out, don’t be afraid to hire a professional trainer. They have
been taught to know the things that you do not. They know what you can do
that will best achieve your goals. You can hire them for one visit to
make a plan or you can hire them for a few to show you how or long term to
build on your success.
an appointment with yourself for exercise.
Schedule it into
your day. The reason I say this is because, if you show up you will do it. SCHEDULE this into your calendar – APRIL
4th, 9AM SNAP Fitness, Radcliff –
#6 Do your homework and know why you are
moving it and shaking it!
It helps to know
that if you don’t work out on a regular basis that you are going to be
sick. Exercise prevents heart disease, diabetes, cancer, depression,
osteoporosis and arthritis (just to name a few). Exercise makes you
smarter (proven), leaner and healthier. If that isn’t enough exercise gives you energy!
#8 Look for a mentor!
#10 Exercise just like food, changes everything.
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