The holidays have arrived with all the high-calorie food and drinks of the season. It’s really no wonder why most of us gain weight during the next five weeks.
Sweet temptations are everywhere. Holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are somehow transformed into high-calorie dishes that will make you want to do nothing but fall asleep.
And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.
Want to fight these holiday pounds?
#1) Remember the Reason for the Season
Sure, the holidays bring indulgent foods and drinks, but friends, gatherings, and family traditions aren’t only about food. Before a party remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d'oeuvres in front of you.
Also, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.
Remember that the holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. If these issue start to wear down your will power then find the courage to address the root of your problems with solutions other than food or drink.
#2) Implement Strategies
If you want to keep your diet on track during this season of parties, you’ll need to pace yourself. Try the following strategies:
#3) Make Wise Choices
Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts. Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions.
The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.
Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.
Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!
Exercise is a huge part of the equation when it comes to achieving weight loss.
I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.
Call or email me today and we will get you started on the exercise program that is right for you.
With holiday parties and gatherings quickly approaching, most of us are now thinking about looking our best while dressed in our finest. Too bad that losing body fat is a slow and steady process, rather than an instantaneous fix.
However…I do have an extremely effective 2-step method for losing belly fat faster than ever, and I’d like to share it with you today so that you can utilize it to look and feel your best this holiday season.
Look Your Best for the Holidays. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.
First: This step requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!
When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.
It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.
Second: Here’s the step that requires some effort, but trust me when I say it’s worth it. You crank up the intensity of your workouts to a whole new level.
Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.
If you can comfortably hold a conversation, hardly break a sweat, or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.
Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.
The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you!
Call or email me today and together we will get you started on your fastest fat loss ever now before the holiday season brings on more unwanted pounds.
Junk food tastes annoyingly good. There’s a reason for this – the food companies actually formulate each bite for maximum craveability with a specialized balance of sugar, fat and salt.
But while junk food tastes like another…it’s detrimental to your fat loss results.
Wondering what exactly classifies as junk food? You’re in good company, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.
Here’s the rundown on what classifies as junk food:
Imagine being 100% free of junk food for the next 30 days. How would your weight improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!
Step #1: Get Rid of It
Step one is simple: get rid of all the junk food that currently resides in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.
Step #2: Stock Up on the Healthy Stuff
Don’t worry, you aren’t going to starve now that your junk food has been cleared out. Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls (like the recipe below) are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.
Step #3: HALT!
When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.
Step #4: Stick With It
The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be even easier than the second…and so on.
The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.
BONUS! Step #5…Join a Challenging Exercise ProgramWhen you include exercise as a routine part of your day, your body shapes up quicker than ever and junk food cravings fade faster. I am the expert in body transformation, and I am here to get you from the body your currently have to the one that you KNOW you deserve.
Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!
We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest.
Do these 5 things NOW to quickly shape up…
1. Eat more Veggies: Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.
2. Add five Minutes: Each week, between now New Years, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.
3. Double up on Water: Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.
4. Eat low Carb (after 4pm): One of the easiest ways to drop a few inches around your waist before the holidays is to eat low carb after 4pm each day. This means eating dinners that are centered around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give low carb dinners a try – starting with the recipe for Greek Stew below. Don’t forget that sugar counts as carbs, so skip that sugary dessert and try a grapefruit for dessert.
5. Train with Me: If you’re not yet one of my beloved clients, then now is the time. I’d love to get you into phenomenal shape before New Years, and to give you the foundation that will keep you lean and healthy for life.
Call or email today and we will get you started this week on an exercise program that will get you back in control of your body.
Mondays matter more than any other day of the week.
This is because your actions on Monday set the tone for your entire week. Start out on the wrong foot and it could take days to get back on track.
Mondays are like mornings. If you win your mornings, you're usually going to win your day.
Starting out with a healthy, balanced breakfast that avoids sugar and is full of fiber and protein gets you primed to eat healthy again at lunch, and again at dinner.
Likewise, when you exercise on Monday, you're going to set yourself up to have an active and fit week. When you show up prepared and rested on a Monday, the rest of the week flows with successes and wins.
Fact: When you get that Monday workout in, you're 4 times more likely to get in a Tuesday workout... and that Tuesday workout leads to getting workouts in the rest of the week.
On the flip side, when you don't show up on a Monday with your A-game then you're left chasing the rest of the week and playing a game of catch up.
This is true for your fitness, health, mindset and work.
When you choose to skip your workout Monday morning, and eat whatever is quick and available rather than what’s healthy, then you’ve started the week on the wrong foot, and you will spend the next several days backsliding away from your goals.
The fastest way to the top in fitness and health is to show up Mondays rested, prepared, and ready to dominate. Never miss a Monday again. Embrace Monday with enthusiasm and vigor.
Let's make this week count!
Call or email me now to get started with my results-driven fitness program.
The Monday Paradox
Skipping out on exercise on Monday in order to make yourself feel better? Think again.
Research shows that the endorphins (happy hormones!) released during exercise makes you feel better, increases your self-esteem, and reduces anxiety.
So if you’d like to walk into work on Monday feeling good, with increased self-esteem, and reduced anxiety then grab an early morning workout instead of another hour of sleep.
You have so many demands on you. Your family relies on you for money, food, transportation, and a myriad of permission slips, bills and paperwork. You hardly get a moment to yourself at the end of each day, and even less now that school is back in session. It’s hard not to feel guilty about taking a moment to care for yourself.
From the moment that your day starts, with making meals, getting ready for work, and getting the kids to school on time and yourself to work on time, you have demands on you minute-by-minute. It’s easy to start feeling like there’s nothing left for yourself, even though the benefits of self-care are well known.
How important is self-care?
Every time that we board an airplane to jet to another city, we are reminded of the importance of caring for ourselves before attempting to care for others.
“In case of emergency, air masks will drop the ceiling. If you are traveling with a minor, please put on your own mask before helping the minor.”
The reasoning is simple: if you are not in good working condition (i.e. gasping for air) then you will not be as effective when attempting to assist others around you in getting their air secured.
This concept applies to everyday life, not just while soaring at 39,000 feet. Everyday you have the ability to put your air mask on first before assisting others. Now it’s easy to feel like putting your air mask on first isn’t even an option – since the dependents in your life are so good at making their needs known, and your own needs are quieter and easier to shove aside.
Let’s take this moment to assess what your self-care needs are…
Sleep: Getting adequate sleep is essential for good health, and doubly essential when you lead a busy, demanding life. Unfortunately, sleep is one of the easiest things to skip out on, as you attempt to get everything done each day.
A normal, healthy adult needs at least seven hours of consistent sleep each night in order to function well. And while allowing yourself time to sleep may feel like a luxury, remind yourself that it is a necessity.
Nutrition: Keeping your body well fed with nutritious meals throughout the day is another key component to functioning as your best self. Most of us tend to let meal-planning slide, in order to meet the immediate demands in front of us, and end up scrambling to piece together less-than-nutritious meals.
Making the habit to pack a few meals that are rich in protein and veggies doesn’t actually take that much time out of your morning, and the benefit is extreme. The funny thing about meal planning is that it ends up saving you time in the long run, since it removes the need to scramble around for food throughout the day. And the steady energy that you’ll experience once your body is being consistently fueled with good nutrition is priceless.
Hydration: The number of adults that are suffering from chronic dehydration is staggering. Part of the problem is that we are drinking fluids throughout the day that are filled with caffeine and calories rather than plain old water.
That plain old water is what your body really needs to thrive, so remind yourself that proper self-care includes making hydration a priority. You could jazz your water up by adding in a few slices of lemon, some fresh herbs or a piece of fruit.
Relaxation: Relaxation!?! Have I gone mad? Here is where you may feel the urge to tune out of my little talk on self-care. How in the world are you going to find the time to relax with everything that you have going on in your life?
I know it’s not popular to talk about giving yourself time off to relax, but the benefits of reducing your stress levels are too huge to ignore. I want to suggest that you try the technique of relaxing throughout your day by giving yourself a mental break. This doesn’t mean that you walk away from your desk at work or skip out on your responsibilities, just that you consciously take moments throughout your day to focus on deep breathing and to clear any cluttered or stressful thoughts from your mind.
There is also something to be said for making a practice of relaxing when you do have time off from work. Rather than trying to do a million things on your day off, make the effort to take some of the time to simply be. Deep breathing and calming thoughts will do plenty to help reduce your stress level.
Exercise: I walked you right into this one! Yes, exercise is self-care. Exercise is NOT indulgent, or optional, rather it’s absolutely necessary for taking good care of yourself. Some of my clients will tell you that their exercise time is also their relaxation time, which might not make sense when you first hear it. But when you walk into your workout with the worries of your day on your mind, and you walk out with a clear mind and the incredible rush of endorphins then you’ll understand perfectly what they’re talking about!
I’m here to help you make the most of your exercise time, and also to support you as you begin to consciously practice better self-care. Remember all of your loved ones who rely on you and your stamina every single day. You’re needed, and you owe it to them to keep yourself in the best shape possible.
Call or email me now if you’d like help getting there.
Less than 1% of the formerly obese will maintain weight loss for more than a year, according to a study conducted in the UK in 2015. Specifically this broke down to just 1 man out of 210 and 1 woman out of 124.
Does this mean that once fat we are all doomed to stay fat? Participants in the study were told to eat less and move more, a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough.
Now I could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead I’d rather share with you what I know to be true about lasting weight loss.
Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of my clients – in stark contrast to the UK study results!
Since there’s more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul? Here are 5 Steps to Lose it For Good…
Step #1 to Lose it For Good - The Right Mindset
There are only two mindsets to choose from when you approach your quest for weight loss:
1. This is a temporary change in my behavior.
2. This is a new way of life.
There’s no middle ground, you either see it as temporary change or you see it as permanent change. It’s pretty obvious which mindset produces permanent results.
Step #2 to Lose it For Good - New Habits
Understanding how to put new habits in place is the second step to losing the weight and keeping it lost.
As we just saw in step one, looking at your weight loss behavior as a new lifestyle is the only way to ensure permanent results and this means adopting healthy new habits.
Habits are best taken on in gradual steps. This has been proven to be the most effective way to make the new habits stick. Approach building new habits with baby steps instead of grand leaps.
If one of your current, fattening, habits is that you drink sugary soda then first switch to drinking diet soda. Once the habit of drinking diet soda has completely replaced your sugary soda habit then you can start replacing some of the diet soda with water. You didn’t jump straight from drinking flavorful, fizzy soda to just drinking water, that’s too extreme and will make success unlikely.
Step #3 to Lose it For Good - Your Environment
In order to permanently change your body you must permanently change your environment. It makes sense that you won’t maintain a lean body in the same environment where you gained the weight.
The term “environment” sounds vague, so let’s break it down. Your environment is the world that you create around yourself. These are the foods that you see, smell and have easy access to. This is the ease or difficulty you have in consistently accessing exercise. This is the lifestyle of the people closest to you that casts an influence on your own lifestyle whether you realize it or not.
I’ll bet you could draw out the ideal environment for permanent weight loss. You know the path. Now put in the effort to walk the path.
Step #4 to Lose it For Good - Good Nutrition
The problem with the advice of eat less and move more is that it doesn’t make a distinction between calories. When total calorie count is your only goal you’ll end up consuming lower quality calories than you should, which leads to mindless eating and malnutrition.
Educate yourself on healthy calories versus nutritionally void calories. A great rule of thumb is that calories that are created in nature are always superior to calories created in a factory. Stick with real food over anything from a package.
Step #5 to Lose it For Good - Your Support System
If you just did the first 4 steps then you’d be well on your way to successfully transforming your body from fat to fit, and keeping it that way for the long haul. However, in order to fully ensure that you make the switch from where you are to where you want to be it’s important to put a support system in place.
Nothing is more powerful than social accountability. Instinctively you don’t want to let people down, and so you’ll work harder and more consistently in a support group than you would when working on your own. It’s hard to sleep in when you know someone is at the gym waiting for you!
This fifth and most important step is where I come into your life. My entire mission is to not only provide you with the action steps to getting into the best shape of your life, I also am here to provide you with the support that you need to make it happen.
Call or email me now to get started on a program that will get you fit for life. You can do this!
Sandy started her fat loss journey with 56 pounds to lose, though when you see her now you’d never believe that she was once overweight. Today the lean and attractive mother of two walks confidently with a spring in her step and a smile on her face.
Given her amazing transformation, it’s easy to see why she’s so confident and happy.
But back when Sandy first came to me, she was fed up and constantly stressing about her weight. She was sick and tired of feeling unattractive, embarrassed and discouraged. None of the diets or exercise plans that she tried ever worked.
Sandy felt hopeless about ever regaining the attractive body that she once had.
As I got to know Sandy, she told me about the way her body changed after her pregnancies, how the weight continued to add up over the course of a few years, and how each pound rendered her more frustrated and hopeless.
We came up with a simple plan, the first step towards regaining a body that she felt excited about again.
The simple habit that started it all…
Aristotle taught us that, “You are what you repeatedly do. Excellence then, is not an act, but a habit.” His words aptly apply to fitness.
For Sandy, dropping 56 pounds was not the result of an act, but of a habit.
The simple habit that she adopted was to place her gym clothes on her nightstand before going to sleep each night.
Every morning the first thing that she would see was the tidy stack of clean gym clothes. So her first act of the day was to put them on.
Naturally, now that her gym clothes were on, Sandy would then go directly to her workout. By starting her day in such a positive, fitness-oriented way, Sandy was then able to continue making healthy choices throughout the day, ending it by putting the next day’s gym clothes on her nightstand before bed.
Did she have any hiccups along the way? Certainly. There were days that would start out great, but then she’d get off track sometime after lunch. Discouraging as the occasional setback was, she kept on putting her gym clothes out each night.
By starting her day out with such a positive fitness experience, Sandy was able to make a habit out of fitness. As a result she lost 56 pounds and regained her confidence and sunny disposition.
What about you? What habit could you adopt that would keep you on track with your fitness goal?
It shouldn’t be complicated.
Maybe you will start putting your gym clothes out each night, like Sandy. Maybe you will make the recipe below for Slow Cooker Pulled Chicken each week to pack with some veggies in mini meals to eat throughout your day.
Pick one simple, fitness habit and add it to your daily routine.
If you need help coming up with the right new habit to get you into amazing shape then reach out to me. I’m here to help you transform your body and your life!
Don’t wait –start a new habit today!
I saw an infomercial the other day for a weight loss solution targeting the frustrated people who, “fail to see results from diet and exercise.” Had to scratch my head on that one.
When does diet and exercise fail?
This, of course, is a trick question. Diet and exercise don’t fail.
The only way for diet and exercise not to work is if you fail to stick with it long enough for the results to show.
Plain and simple. End of story.
I’ve seen more clients than I can count transform their bodies through the power of diet and exercise. Without surgery. Without gadgets. Without pills.
The real question to ask, when you’re not making progress towards your fat loss goal, is not why diet and exercise has failed you, but rather why have you not stuck with it?
How to stick with a diet and exercise plan…
I will not downplay the hard work that goes into sticking with a diet and exercise plan, day-after-day, week-after-week, in order to achieve a stunning body transformation.
It takes dedication, focus, energy, determination and a stubborn refusal to quit.
Make no mistake about it: losing fat is hard work!
Which is precisely why so many give up before experiencing the body that they really want to have.
So, you wonder, why are some people able to stick with the process long enough to transform their bodies while others jump ship after a few weeks?
Here are the four steps to sticking with diet and exercise for the long haul…
1. Mentally and emotionally lock on to the idea of the new, sexier, you.
You can’t causally date the idea of transforming your body. This isn’t a noncommittal, no-strings-attached relationship – you’ve got to go all in, both mentally and emotionally.
Attach yourself to the idea of a brand new you; focus on how you will feel, what you will wear and how life will improve once you achieve your fat loss goal. The stronger your feelings and mental image become, the more likely you are to succeed.
2. Keep the game plan as simple as possible.
There is no need for fancy diet plans or complicated exercise movements when it comes to dropping pant sizes. Keep your game plan as simple and boring as possible, even eating the same meals everyday and exercising at the same time for the same length (with varying intensity), until your big fat loss goal has been met.
Until your big fat loss leap has been made just stick with an uncomplicated game plan that works.
3. Plan for the resistance.
It’s naïve to think that your body transformation journey will be all smooth sailing. Realistically you will run into resistance time and time again.
This resistance will come in the form of tempting cheat meals, tired muscles, lazy friends and waning motivation. But, most powerfully, the resistance will come from inside of you. It’s natural to resist change, and transforming the shape of your body is big change. Plan for the waves of resistance. See it coming before it crashes over you, and you’ll be able to stand strong long enough for it to recede without hampering your progress.
4. Build in accountability.
This is the most important step by far. It is essential to build accountability into your fail-proof fat loss plan. A friend, a coach, or a mentor who has a vested interest in seeing you succeed will save you from throwing in the towel when things get tough.
The role that I fill for my clients is the accountability to keep them on their path to health and fitness with my support, instruction and encouragement. I celebrate every inch lost and every ounce of new confidence gained.
If you’re not yet one of my amazing clients then today is the perfect day to begin!
Call or email me now to get started on your true body transformation story – and let’s show the world how diet and exercise DO work!
How to LOVE Exercise
Here’s how to turn something that you’ve dreaded into something you enjoy…
1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
3. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my fitness programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.
It’s easy enough to lose a few pounds for a short period of time, only to gain it back. It’s much harder to achieve long-term fat loss.
However, you know people who appear to be permanently in beach-ready shape, so it is possible to be lean for life. This begs the question: how can you lose the weight for good?
The answer to this quandary is not found in a single habit or action, but rather in the following 5 Lean for Life Habits…
Lean for Life Habit #1: Reimagine Yourself
Up until now you’ve accepted the shape that you are in, and even if you hate it, you’re comfortable with it. Read that again to make sure it sinks in. You are comfortable with the body that you have right now, and until you decide it’s no longer comfortable then you’ll be stuck in the shape that you currently have.
Now spend time reimagining yourself leaner. Really let that new image sink in until you’re more comfortable with it than you are with the image of your current body. Rinse and repeat. The clearer you can see and feel and imagine yourself in a lean body, the more urgency and desire you will create to achieve and maintain it.
Lean for Life Habit #2: Break Up With Sugar
Look, Sugar, we have to break up. It’s not you; it’s me. Sure, we’ve had some good times. You’ve tickled my sweet tooth and pleased my taste buds, but loving you is a double-edged sword that leaves me heavy and out of shape. So this is it, we are through!
As silly as that sounded, your relationship with sugar is holding you back from living in a lean for life body. It’s not only refined sugar that is messing with your body composition; in order to be lean for life you’ll also need to manage your intake of natural sugars.
The good news is that every day spent without sugar will make the next day that much easier and your cravings will become that much weaker. Stay strong and soon you’ll be more than happy with the occasional sweet treat rather than the all-day sugar drip that’s sabotaging your swimsuit dreams.
Lean for Life Habit #3: Forget Dieting
Going on a “diet” implies a start and end date, but if you really want to change your body composition for good then there is no end to your healthy lifestyle. It’s a marathon of adapting to healthier (and healthier!) habits to maintain for the rest of your life. The day that you stop trying is the day that your body reverts to it’s old (less svelte) shape.
Don’t worry, the more time that you get under your belt with healthy living, the easier it becomes. Soon your lean for life habits will feel like a normal day – just as your current habits feel like a normal day now. The key is to stick with it until the habits fully stick, and to vigorously fight the urge to give up.
Lean for Life Habit #4: Plan Your Cheats
Being lean for life doesn’t mean swearing off pizza and ice cream for the rest of your days. (Thank goodness!) On the contrary, you’ll find that planned cheat meals of your favorite foods are more enjoyable than ever before. The key is that you will be planning your cheat meals in advance and containing the excitement to one sitting each week.
The fun thing about enjoying a cheat meal while living a lean lifestyle is that there is absolutely zero guilt associated with the pleasure. Most of us experience twinges of guilt associated with most of our meals, because in the back of our mind is the thought that we should really be eating healthier in order to lose the weight that we have yet to lose. Once you’ve lost the fat and are actively living a lean life those cheat meals will be 100% pleasure!
Lean for Life Habit #5: Be Part of a Fitness Family
Belonging to a group of fellow fitness enthusiasts is key to making and maintaining your body transformation. Being fit is easier achieved in a supportive and encouraging group, rather than alone. The accountability provided from your fitness peers will save you from missing workouts and will get you to push yourself to try harder.
One of the most gratifying parts of being in a fitness family is the day when your support makes an impact on a new member. To give the encouragement that was given to you is a special moment that will stick with you, and will recommit you to your fitness lifestyle.
I have created a fitness family that I’d love for you to join. Call or email today to see how you can find your place here with us!
What are you not doing today because of your body?
What would your life be like if tomorrow you woke up with a stunning, lean body? How would your health improve? How would your relationship with clothes change? How would your confidence improve? How would you feel?
What are you waiting for?
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.