- WATER. Are you getting enough water? You should be taking in 1/2 ounce per pound of body weight each day. For example: a 140# person should drink at least 70 ounces each day. Write it down! It’s amazing how fast you can lose track or guesstimate incorrectly. I use a fun app called My Water to keep track of mine.
- BALANCED MEALS. Eating 3 balanced meals each day. This means each meal has a portion of PROTEIN, FAT and a CARB (pref a veggie). Refer to an earlier post in this group re: how to prepare a balanced meal.
- Regular EXERCISE! Plan to workout at least 3 times each week. Never let more than 2 days go by without exercising.
- PROTEIN. Do you get enough protein? Shoot for getting at least 20 g of protein in each meal.
- Cut out sugary drinks. Sodas, Gatorade, energy drinks… they all have so much sugar and carry a ton of calories! This one habit alone can sometimes save people several hundred calories each day! In general, cutting your calories by 500 can help you lose a pound a week of fat. If you drink a lot of sugar filled drinks, this ONE habit could make that difference.
- CALORIES. Begin to monitor your daily intake of calories. Do you know how many calories a day your body needs to survive? It’s a good thing to be aware of, and to be aware of how much you’re actually taking in. This can be a big step, if you’re ready to count calories for each meal. Or, if you’re not ready for that, it might be good to at least have an idea of what your daily intake should be and keep it in the back of your mind.
- SLEEP. Getting the right amount of sleep can have a big effect on your body’s ability to lose weight. Lack of sleep can have an effect on how well your metabolism operates. Shoot for at least 7 hours a night. (I know, my night shift friends, I know… just do the best you can on your off nights)
- Practice reading labels. You may be surprised just how many carbs are in your favorite bread or soup or whatever! This is a great habit to start and increase your awareness of just what you are taking in on a daily basis. I look at carbohydrates, total fat, protein and sugar. Sugar is in pretty much everything. A good rule of thumb is to avoid any item that has more than 9grams of sugar per serving.
- FIBER. How much fiber do you get in a day? Fiber is great for digestion, keeping your gut healthy and making you feel fuller longer! Yay! Shoot for 15-20 g per day. Keep in mind, some high fiber foods make you feel bloated (and gassy!). Flush with lots o’ water.
- ALCOHOL. Major source of wasted calories!! Depending on your beverage of choice, this can be causing you to take in way more calories than you planned or need. Consider a lower sugar option or only have 1 or 2.
- GOOD CARB vs BAD. Swap refined carbs for natural carbs. Let me know if you’d like a list to make this one easier. Basically, refined carbs are any processed foods like bread and cereal. Natural carbs are fruit, vegetables, and whole grains.
- CONDIMENTS. Another source of wasted calories… more in the way of calories that add up faster than you may realize. Think about salad dressing. One serving is, typically, 2 Tbsp. Do you measure that? How much do you think that long pour over your salad really is? You may be surprised. Consider tracking how much of your condiments you are using and adding to your meal. These include things like ketchup, mayo, cheese, sour cream, guacamole…
- JOURNAL. One of the best habits to start is to keep a food journal. Try it for at least one week. You may be surprised what you see and what patterns emerge. This is one of the best ways to find small culprits that are keeping you from losing weight. And the good news is when you know then it’s an easy fix!! When we had our gym, one of the first things every client had to do before their nutrition consult was to turn in a 3 day diary. Eye opening!
- MINDSET. Eat when you are hungry. You may be thinking, well, duh! But, you’d be amazed how often we all reach for food when hunger really isn’t the issue. Are you bored? Emotional? Thirsty? Thirst often gets signaled to your brain as hunger. Maybe drink a glass of water before you chow down and see how you feel. With that, stop when you are no longer hungry but before you are FULL. Your brain receives the full notice long after you’ve had enough to eat.
- TREAT YOURSELF. I don’t believe “diets” have to be about deprivation. Allow yourself one small treat a day. Like a piece of dark chocolate or one small cookie. My favorite is sugar free pudding with Redi Whip. Allow yourself to have something sweet, it will calm your brain and ward off huge cravings and, possibly, a binge.
Hello all! Wanted to drop in and say how much I have missed my blog and all of you in the great web world out there. I’ve taken too much time away. I am making a commitment, right now, to you to fire this baby back up.
To be real, I’ve been paralyzed by fear. Fear of the unknown, fear of failure, fear of messing up, fear of not being good enough, fear of technology and how to’s…. the list goes on. However, we cannot live our lives to the fullest if we let fear take control and hold us back! Time to follow my own advice, ignore the big scary audacious goal and just take a step. Instead of worrying about how to handle it all, just take small steps, every day. Before you know it, you will turn around and see how far you’ve come. This works for any goal… business, fitness, weight loss, everything!
So, here’s to taking a step….
I don’t even know where to start so I’m just gonna start. I’ve been holding back writing here and posting for the last couple of months because I’ve been struggling lately with what my real focus is. Where do I want this blog to go? What impact am I trying to make?
Deep in my heart, I want to make an impact, make a difference, even if it’s just in one person’s life. The things I struggle with in terms of being and eating healthy, what to eat, my body, my fitness level and managing it all in this busy world of ours… I know other people struggle with too. And if something I have learned along the way can help someone else, that is my ultimate goal. So, how do I get that message out?
Often, we hold ourselves back, waiting until something is perfect, timing is perfect, execution is perfect. But, if we keep waiting, timing will never be perfect. When you’re just starting something, it may not come out perfectly – at first. It may not be exactly right…. but if you never get started, you’ll never get started. Ya feel me?
Here’s what you can expect from me now. I am currently on a mission to be the healthiest and most fit me I can be. I’d like to share that journey with you. What you will find are things that are working for me… products I use, food that I eat, the diet plan that I follow, and how to get your mind right to tackle it all. The right mindset is so important. Until you get your mind right, doing what it takes to make changes can be rough!
So often, I hear women say how they would like to feel healthier, eat a little better, maybe even lose a couple of pounds. And, I think, that isn’t very easy for everyone to do. Busy is the new fine! We are all busy, but that doesn’t need to be an excuse to not have the most fit and healthy body that you can. If you haven’t noticed already, time goes fast. One of my biggest fears is that I am running out of time for LIFE! I want to travel, have fun, stay independently healthy and have the energy to keep up with it all. And, it doesn’t hurt to feel like you look good and have a body that you can be proud of and feel good in.
It is my intent to give you information that will make your fitness journey a little easier. Follow me and we’ll discover all kinds of good things. And, somewhere along the way, we will achieve great things for our bodies and minds. For, we are stronger than we give ourselves credit for, mentally and physically.