More Health and Fitness News & Tips at Greatist.
More Health and Fitness News & Tips at Greatist.
DO YOU KNOW WHERE YOU'RE GOING?
Do you have changes you'd like to make in your life, but for some reason you just can't seem to make them happen?
You can make your dreams & goals a reality with some direction and skill power. The secret to reaching your goals is to start with the end in mind.
Think about when you have an awesome vacation coming up. Usually there's a lot of work to get done before you can go on your vacation. You have make travel arrangements, finish up any work that needs to be done, possibly arrange for child/pet care, pack... There's a lot to do! But I'm pretty sure you don't let all that work stop you from going on vacation. You are keeping your eye on the prize! This is EXACTLY what you need to do when you want to reach a certain goal.
Step One: --Figure out where you're going by using the power of your imagination. If you don't have a CLEAR vision of where you are going, you'll be stuck in a perpetual cycle of bad habits.
Ask yourself these questions (go deep here):
-What do I REALLY want to be?
-What inspires me?
-Who inspires me and why?
-Where do I want to go in life?
-What's working in my life? What's not?
Take a good look at your answers. Notice patterns in your answers. For example- is being healthy and fit really important? Than it's time to make a plan.
**Dream first and take action second!
Step Two: --Create your Vision Our subconscious mind can't tell the difference between a real experience and one that is vividly imagined. So- anything you visualize to be true about yourself is essentially accepted as real by your mind.
Now that you know where you want to go, it's time to create a statement that you will repeat over and over to yourself until you believe it! Let's say for example that you really want to be in great shape. You will write out a statement that goes something like this: "I am active and I feel great. I eat right and I take care of myself. I look amazing and I love my body. Being fit is easy for me and I love it!" You would read/say this to yourself constantly. Imagining that you are already the person who is living this statement in reality.
Step Three: --Set your goals You know where you want to go, now let's map out "how" you will get there. Pick only one change that you will embrace to lead you towards your goal. What is something that will have an impact on getting you closer to your goal?
Using our example of being fit, let's pick a habit that we could embrace to get closer to being healthy and fit. Maybe we could focus on drinking more water or maybe we could focus on being more active. Just pick ONE thing. Do that for 3-4 weeks and do it well. Then move on to another habit/change.
The positive changes will begin to snowball and before you know it you will be living your dream!
Dream Big, Aim High, and Keep Your Eye on the Prize!
The 4 Keys to Fat Loss
Why is our nation FAT when we are spending a FORTUNE on weight loss products?? According to Marketdata, in 2007 Americans had spent around $55 billion on weight loss products and programs. It is now estimated to be around 100 billion dollars!
When looking at these astronomical figures, why is America faced with an obesity epidemic? What is going on here?!
Here are some of the problems:
-Conflicting information about “How to be healthy”. It’s just plain confusing…Low-carb? Low-fat? Low calorie? Intense Exercise DVDs? Low intensity exercise?
-Our lifestyles. We sit at our job, we sit in our car, and then…ah yes, we sit in front of our T.V. watching other people living their lives.
-The overall mindset of our society. We want it fast and we want it now! We order online; we express ship; we even make deposits to our bank accounts from our Smart phones…. All of this because we’re in a hurry! We spend all of our energy trying to find a way to make our anxiety-ridden lives more convenient, yet things seem to only get more hectic.
-The weight loss industry itself. This multi-billion dollar industry is full of scams, gimmicky products, pills, quick-fixes, and starvation diets. They’re not working!
So, what are we to do when we get sick and tired of being overweight, feeling bad, and not living the kind of life we always thought we would?
Quit over-complicating fat loss and KEEP IT SIMPLE! Here are some strategies to get you started on the road to being fit and feeling amazing!
1- Change your mind set. You know you’re going to face challenges and that there are going to be times when proper nutrition choices and exercising are going to be tough. Stand up to the challenge. Believe in yourself and KNOW that you will do this!
2- Use goal setting to achieve what you want. This is a CRUCIAL ingredient in being successful. You must write down your goal and map out your journey. If you do this you will definitely reach your destination.
3- Tackle only ONE habit at a time. Think BABY STEPS. I know you’re probably anxious to get those rock-hard abs you’ve always dreamed of, but taking on too much at once will only set you up for failure. Try this; make a list of all the habits you already know you should be doing, but aren’t, for example, eating breakfast, drinking more water, or exercising at least 3 times per week. Now, pick ONE habit that will have the most impact on your goal and implement it. Stick to it for 3 to 4 weeks, and then incorporate the next habit on your list. If you adopt lifestyle changes in this way the odds are high that you will stick with them. A year from now you will have completely transformed your life, as well as your body!
4- Take care of your body. Allow yourself to rest when needed, spend time with loved ones, or go out in nature and admire your surroundings. My ideal day is going down to the beach in the morning wearing my Skechers PRO-Speed shoes, doing some sprints and a few body weight exercises, then spending the afternoon with my husband and son, going for a leisurely stroll.
Remember, there is no magic pill for fat loss. You do have to work for it and it might be a little difficult in the beginning to create new habits, but I can promise you, this will be one of the most important things that you will ever do. Once you see how much power you have in getting the body you want, your life will change and you’ll realize you can do anything you set your mind to. So….It’s time to start designing the life you want to be living!
Always Go After What You Want!
Owner/Master Trainer “The Edge Fitness Training, LLC”
It’s Monday morning, you’ve decided that TODAY you will start eating better and exercising! You eat a really healthy breakfast and you’ve been drinking your water all morning. Doing great! Suddenly, one of your coworkers shows up saying, “Hey, there’s some doughnuts in the break room. They’re so good! Go grab one!” You tell yourself, Nope, not going to do it. For the next 5 minutes all you do is think of those doughnuts sitting in the breakroom. Maybe you’ll just cut one in half. That won’t kill you, right?
You’re in the breakroom, man those doughnuts really do look delicious. You cut one in half and it’s literally devoured in about 5 seconds. You look back at the other half- Ah, what the heck. The other half will probably go to waste anyway…..Other half- Gone! You better head back to your desk before you eat another one!
Back at your desk you’re now experiencing some serious “doughnut guilt”. The healthy lunch you intended on having goes out the window. What’s the point? You’ve already blown it. You’ll decide, it’s fine to just start your new healthy eating program tomorrow.
I’m sure we’ve all been the person in this situation at least once in our life. It doesn’t have to happen ever again. It’s time to change this story. Here’s 3 Strategies to Avoiding the Junk at Work:
1- Bring your own Healthy Treats- When it’s Karen or Mike’s Birthday and there’s a huge cake in the breakroom be prepared with your own “treat”. Some examples: Make your own trail mix and package servings in Snack Size baggies. Make it with mostly an assortment of nuts, but throw in a little dried fruit or some chocolate pieces, like M & M’s….Yummy! Another great healthy treat could be some homemade muffins, such as the Chocolate Chip Banana Muffins we posted here on our Blog : http://wp.me/pYaEJ-6o These type of treats will still satisfy your sweet tooth and you won’t have to feel guilty about eating them!
2- Wait It Out- When faced with temptation, before you jump face first into a cupcake, wait! First- get your mind right: Do you REALLY want to eat that cupcake? Is the 5 minutes of the enjoyment you’ll receive from eating the cupcake more important to you than fitting into your skinny jeans? Remember- NOTHING tastes as good as being fit feels! Next- Drink some water, around 8 to 12 ounces. Still wanting that cupcake? WAIT for 20 minutes, then if it stills sounds like something you just have to have, go for it, BUT really ENJOY it. Savor the flavor and chew slowly. It’s okay to splurge on things you really enjoy, but you must watch your portion size and you must keep the occasional splurge just that, OCCASIONAL.
3- Start Up a Health Challenge- Why not be the inspiration that your coworkers need? Start a “Get Healthy Challenge” at work. Have a “weigh-in” day or measurement day. Everyone gets weighed and/or measured on the day you start the Challenge. Assign a length of time- maybe 4 weeks. Encourage everyone to take turns bringing in healthy “treats” from recipes that they’ve found. Have another weigh-in or measurement day in 4 weeks (everyone should wear the same thing they did on the first weigh-in day) and the person with the best results wins a prize! Talk to management about providing a prize for this, maybe even a paid day off. Tell management that the Challenge will serve as a wonderful morale booster, plus the more fit employees are, the better they feel and the better they feel, the more productive they’ll be at work! How great would it make you feel to be the inspiration behind everyone feeling better, looking better, and getting healthy?!
When getting in shape the CRUCIAL element is your MINDSET. Without the correct mindset, getting in shape will be next to impossible. Learn to stop and think about you’re doing. Keep your eye on the prize and IT WILL BE YOURS!
Always Go After What You Want,
These muffins freeze well also!
Chocolate Chip Banana Muffins
This recipe makes about 24 mini muffins or 12 large ones.
You have a lot going on right now and you’re really trying to get a handle on things so you can fit in healthy eating and exercise, but time just keeps passing you by and you’re still not in the shape you want to be in. Sound familiar?
I have some great news for you: You CAN get in awesome shape without spending HOURS doing it. I’ve been where you are and there is a light at the end of the tunnel. Today I’m going to share you with you 3 Easy Ways to Eat Healthy with Your Busy Schedule.
The other day my friend Jennifer told me that it’s really difficult for her to eat healthy because of her limited time. After work her and her husband have to get the kids fed and then put them to bed. By the time they’ve done that it’s late and they usually go for the easiest thing they find for dinner, which unfortunately is usually not a healthy option. I know this is a major problem with most of my clients. Whether you have children or not, finding time to prepare healthy meals is a challenge for anyone with a hectic lifestyle. If you start to tweak some of your habits, then it really won’t be difficult to eat healthy and feel better. As an added bonus, you’ll start to lean out and look AMAZING!
#1- Pick a Prep Day aka The Sunday Ritual: Every Sunday (pick any day that works for you) set aside a couple of hours to prepare meals for the week. At first this might sound like a daunting task, but I promise that once you do this a couple of times, it’ll be no big deal. Not only does this option allow you to have healthy options at your finger tips, it’ll make your week much easier, I promise.
What You’ll Do- Figure out meals you’d like to have for the week. I would suggest having a couple of options that only require you to simply throw some ingredients together at the last-minute (more on this in the next tip) and on your “prep day” cook a few meals that you will simply reheat and serve during the week.
Examples- Think of meals that you can make a big batch of, then you can have some for dinner one night and possibly a couple of lunches. Here’s a few suggestions: Hearty Minestrone Soup, Low-Calorie Chicken Enchiladas, or Healthy Turkey Lasagna. Here’s a recipe for Turkey Lasagna that is yummy! When I make this, I make two and freeze one. http://wp.me/pYaEJ-4o
#2- Keep It Simple: My husband and I have 4 or 5 “go to” meals that are super quick and easy to make. We can literally throw these meals together in less than 20 minutes. When you keep it simple you can enjoy a healthy meal that tastes good and is just as quick as eating something that’s not good for you.
What You’ll Do- Come up with some ideas for simple things that you could make in a pinch and write them down. Start trying your ideas out and decide on 4 or 5 that will be your new “go to” meals that you can rely on when you don’t have much time. When you’re on your way home from work you can pop into the grocery store for a few missing ingredients that you don’t have at home– NO excuses, it won’t take you much more time to grab a couple of things at the store than it would to drive through Jack in the Box!
Examples- We’re going for simple here. Think 20 minutes or less. Here’s a few suggestions: Chicken tacos made with a cooked rotisserie chicken from the store (skin removed), A BIG salad with sliced chicken or steak (use meat that you prepped on Sunday), Easy Stir-fry with chicken or shrimp, or maybe even have breakfast for dinner- an omlette with veggies and a little cheese!
#3- Crock-Pot: That’s right, a crock-pot. This is a thing of beauty when you are busy. Being able to literally throw a bunch of ingredients into a slow-cooker, set it at the temp you want, leave it, and then come home to a wonderful aroma & a delicious dinner…is the way to go! Love it.
What You’ll Do- Find some healthy recipes specifically for use with a slow-cooker. The internet is full of them. If you find one you’re not sure is healthy- email it to me and I’ll help you with it! firstname.lastname@example.org Try a few out and then when you find 2-3 that you like, Voila!
Examples- Here’s a few suggestions: Create your own spaghetti sauce, letting it simmer all day will make mmm mmm good, then when you get home, microwave a spaghetti squash and use the inner scrapings in the place of pasta (it’s called spaghetti squash for a reason). Make some healthy turkey chili with some black beans & red peppers, make enough to have for lunch a couple of days! A nice hearty soup would be wonderful to come home to on a cold winter night! One of my favorite easy recipes for the Crock-Pot is something my husband and I call Cowboy Stew, we top it with a little extra sharp cheddar and some hot sauce- here’s a link for the recipe: http://wp.me/pYaEJ-3z
If you are really ready to eat healthier and get in better shape, then you MUST change your habits! Try the above strategies for 3 weeks and they’ll become second nature. Every time you eat, it’s an opportunity for you to transform yourself, literally. It’s time to become the BEST version of you! You owe it to yourself and to your family to get healthy and feel good about yourself!!
Always Go After What You Want!
Alicia Murphy email@example.com
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