Be kind to your body

This is my story of how I stopped beating myself up and started being kind to my body.  You've hear the saying, you only get one body so treat it well, or something along that line.  So, why is it so easy to mistreat your body?  Why do we feel the need to fill our heads and our hearts with unkind thoughts and words?  Why do we feel the need to abuse our body?

This was me and not too long ago.  I've always been body conscious.  At a young age, I was curvy when other girls were still filling out.  I had big boobs (that I would kill for now) and hips, and I just felt awkward and uncomfortable.  At times I embraced it and wore fitted dresses and tops and other times I wore boys clothes to mask it.  I would stand in the mirror sucking in my stomach, pulling bits of flesh wishing it wasn't there. 
I ate very little and most of it crap.  That was my teenage years.

In college I decided I wasn't going to gain the Freshman 15 and thought binging and purging was the way to go.  I felt awful, but I refused to "get fat".  I lived on mostly cereal and then binged on food like Taco Bell and Wendy's.  It was awful.  I let others decide my self worth and a lot of days it wasn't much. 

As I got older, I started to feel more comfortable in my own skin. I started to accept things a bit more gracefully.  I still would cry trying on clothing (sometimes still do), pinching away flesh that I didn't like, refusing to buy something if it wasn't in "my" size.  I would eat food that I really enjoyed, then feeling horribly guilty later so that it was no longer an enjoyable experience.  I would work out to the point that I would get hurt.

I've done diet pills, crash diets, fat burners, faced an eating disorder, worked out to punish my body for how I felt.  I had been my bodies worst critic and enemy for a long time.

I finally and (within the last 5 years) have more accepted myself and my body and treat it kindly.  I eat to feel well.  Sometimes that's pie or pasta, usually it veggies and chicken.  I work out to feel better, have energy and to stay lean and toned.  I keep my negative thoughts at bay.  They rear their ugly head from time to time and I have to quiet them.  I could easily focus on what I don't like about my body, how I could eat better and do more.  Instead, I focus on listening to my body.  What does it need?  Do I feel like pushing hard or doing something a little lighter?  Do I need a bowl filled with veggies or do I need complex carbs?

I'm not saying this is an easy thing to do, but once you get there, it sure is nice.  So really, take care of your body, you only do get one.  :)

Stay fit, stay healthy

How to Stop the Weekend Sabotage

Do you work hard every week staying on track with your eating and working out only to blow it on the weekends?  Weekends take up a 1/3 of the year.  You could be undoing all your hard work 1/3 of the year!!  Here are my top three tips to help you maintain control while still feeling like you enjoyed yourself.

1.  Workout two of the three days for at least 45 minutes.  This doesn't have to be an intense workout, but you do need to get your heart rate up and feel as if you've really worked for that long.  This could be lifting, going for a longer run, going for a walk at a quick pace or taking a group fitness class or exercise video.  This will help you negate some the added calories you most likely are taking in.

2.  Indulge.  Yes, indulge, it's the weekend!  It's okay to let loose and have fun and feel like you're not tied to your more strict regimen during the week.  Just be smart about it.  If Friday night is pizza night, enjoy it.  Maybe add a little salad with that pizza, just stay in check the other two days.  You're tailgating for a football game?  Bring something you know you can eat that won't throw your day off, but feel free to eat the other snacks too.  Just again, keep the rest of the weekend in check.

3.  Drinking alcohol.... I love a cocktail just as much as anyone else (some of you prefer beer), so if you really want to drink, you should.  Just balance it out.  Trade of a beer or cocktail (wine counts too) for a glass of water. The water will keep you hydrated, and will help you feel more full so you're more likely to mindlessly snack.

Enjoy the weekend, I believe that's what they are for.  Just don't let you're weekends make you feel sorry when Monday rolls around.

Meal Prep - Why you should be doing it!

I am certain you see the pictures, read the posts, and have seen information on meal prepping. You may think this is just for the super fit or body building community.  You may think this is just a fancy way of preparing to eat leftovers.  While, I don't disagree that you really are prepping for leftovers, I think this is a practice anyone can and should do.  

The best way to be where you want to be physically, is to eat properly.  This is if you want to lose weight, maintain where you are, or gain muscle.  80-90% of your efforts really do come from nutrition.  Meal prepping is a great way to stay on track.  When you have your meals already planned out and in individual containers, you are more likely to stick with that and not go through the drive thru.  Meal prepping for a week or a few days takes a little more time than just making one meal, but not that much more time.  
Meal prepping also saves you money!  Who doesn't want more money to spend somewhere else? When you eat out, not only are you getting extra food, salt, preservatives, etc., You are also spending more money on stuff you don't really need.

Here are some tips to get you started:
Have containers ready to put individual meals in.  You don't need to spend a lot of money on this.
Plan your meals and ingredients before-hand.
Make food you actually like!  Don't make bulk food of things you may like, start with what you know you'll eat!
Start with just a few days worth.  Maybe lunches and snacks for 3-4 days.

Easy things to use:
Chicken - I'll grill double what I need to save for lunches.  
Eggs - I'll hard boil quite a few to have as breakfast or snacks for a few days
Ground turkey - I'll make meatloaf muffins or just brown it to use with rice or stuffed peppers, stir-fry, etc.
Egg muffins - I'll make a pan of these (6) and have three days of breakfast
Lasagna - when I really want this, I'll make a veggie lasagna and cut individual servings out for me to eat later  in the week.
Soup - I always make enough to use for later.  I'll put individual servings together and freeze the rest for later
Snacks - even pulling single portions out helps with not overdoing it.  I'll place hummus in smaller containers with veggies cut up.  Almond or peanut butter with apples or celery work well too.

Be creative and have fun.  You can also do this with a friend or two and share each others meals.  
Try this and see if you don't save money and feel better about what you are eating!

Starting Over

It's been a long time since I've written anything here or posted to my page.  My summer didn't quite go as planned and I spent a lot of energy focusing on something I thought I wanted. The rest of my energy went to my kids and making certain they had a great summer.  Focusing on my kids is something I will never apologize for.  I know they are only going to want me around them for so long, so I'll soak it up while I can.

Why the title, Starting Over?  In a sense, that's what I'm doing.  I jumped in to this thinking this is what I needed to do. I needed to build my voice and get myself "out there".  I had no plan and it showed.  I was all over the place, which is honestly how my brain works.  I think something is worth mentioning or highlighting, I'll get it out there.  This time around, I'd like to be more purposeful, more strategic and much more consistent.

Since I'm starting over, let me re-introduce myself; who I am and what I'm about.  I'm a not quite 40 year-old mother and wife who happens to be pretty passionate about health and fitness and helping others.  I have a degree in exercise science and wellness and am a certified personal trainer, a Pilates and PIYO instructor.  My passion for fitness is pretty equal to my passion for helping others.  My high is from watching others succeed and reach their goals.  If I can be even a small part of that, that's golden.

I haven't always done fitness for a career.  I struggled moving to a new state and finding a job in fitness that worked with what I wanted to do.  I went a different path and was going through life.  I had two children and my non-passionate career path started to matter a bit more to me.  I was spending too much time away from the people I loved most doing what I didn't really love but was good at.  There had to be a better way!  Fast forward to where I am today.  I get to work with hundreds of clients through group personal training and I truly love it.  I love getting to know the clients, understand what their goals are and what limitations may be holding them back.  Being that accountability person, that person that pushes them when they just want to give up brings me so much joy.

What about nutrition.  People think I am a super health nut and eat nothing that is "bad" for you. Those that are closest to me know the truth.  I love a lot of "bad" foods, but also happen to like a lot of healthy good for you foods.  I was (key word:was) the person that ate fast food a lot.  The person that turned to candy and diet soda in the afternoon to perk me up.  The person that had to have something sweet after every meal.  I didn't always make the healthiest choices and I felt it.  I didn't know it at the time, but I was tired and bloated and slightly miserable because of what I was eating. My husband did a challenge several years back as a New Year's resolution type thing.  As a supported wife I did the nutrition part with him.  This particular challenge allowed for no sugar, white flour breads or pastas or rice and limited dairy.  We cut out all fast food, ate mostly fruit, vegetables, lean protein and high quality grains.  I also cut diet soda out and my secret love of instant flavored coffee. I felt amazing!  I ate how one is supposed to eat.  I had more energy and better focus.  From then on I didn't eat fast food anymore.  We don't have as much sugar in the house, I don't drink soda ever, and our meals as a whole are healthier.  Now I just want everyone to feel as good as I do.  Eat real food not boxed or bagged junk and just be healthy.

So that's me, and yes this is long.  I wanted to reintroduce myself.  Let you understand where I come from and why I'm doing this.  I look forward to getting to know you and taking you on this path with me to a happier, healthier and more fit life.  - Jen

What really works

Does all the fancy claims out there about diet plans, supplements, and pills make your head spin? How many have you tried?  How much money have you spent?  Have you tried counting calories? Exhausting right?!!

I can tell you what really works, or at least what has worked for most people I know who had not only had results, but has kept them long term.  It's kind of a crazy formula, be ready...

Eating well and exercising.  It's true it works!  80% is nutrition and 20% is exercise.

So what does it mean to eat well?  Does that mean Lean Cuisine Meals?  Special K bars, low fat cookies, reduced fat ice cream, etc?  No, not at all.  Eating well means eating real food.  Plants and animals (if you eat animals).  Food that comes from the earth.  Spinach, kale, brussle sprouts, broccoli, cauliflower, tomatoes, potatoes, asparagus, green beans, apples, bananas, oranges, grapes, berries, beans, lentils, eggs, chicken, fish, beef, etc.  I'll break that down further.  The cleaner your food (meaning organic) the better it's going to be for you.  

Oh, and don't eat sugar.  (I'm still working on that one)!

What about carbs?  They aren't bad and they aren't created equal.  If gluten bothers you, or if you have Celiac, you should most certainly not eat a carb that comes from wheat.  If you want to eat past every now and then, do it.  Just not every day.  I'm not going to go into GMOs (genetically modified organisms), that would take a lot of space.  I will say that some carbs just turn to sugar too quickly, raise your insulin levels and that is what causes the most damage. Stick with rice, quinoa, potatoes, and beans as your primary source of "carbs".  

Drink water and a lot of it!  Water flushes out the toxins in your body.  It's great for your organs, flushing fat and good for your skin.  If you don't like the taste of water, add fruit or cucumbers or herbs to it.  Play around with it until you find something you like.  Just drink it!

Eat fat!  Yes, eat fat.  It's not bad for you, if it's the right kind.  Avocados, olive oil, nuts, nut butters, salmon, etc.  These are good fats and should be eaten every day.  Yes, every day.  Just not in excess!

Exercise!  Find an activity you like and do that!  Everyone should do things that get your heart rate up and push you.  Your heart is a muscle and it needs to be worked.  Everyone should do some weight bearing exercises as well.  You don't need to be a body builder, but lifting weights is very good for both males and females.  The more muscle you have, the more fat your burn.  Who doesn't want that?  Work out at home, in a group setting, in a gym.  Whatever you find that you like, just do it!

I have taken weight loss pills, appetite suppressants, cut out fat, counted calories, starved myself, made myself throw up, worked out inefficiently, and just tried so many products.  Some certainly have helped me and I still continue to use.  But what has helped me and so many others the most is following the above rules.  It's not rocket science and I know it isn't always easy to do.  Start with one change at a time and your body will thank you!

Chose Your Hard

I've been thinking about this post for a long time.  Every time I hear a, "it's just so easy for you"; or "I just can't commit that kind of time or dedication" or whatever the excuse that is given to me.  I know it's hard to be fit and  healthy.  But I also know it's hard to be fat, overweight and unhealthy.  I think we have to pick our hard.  

I was at the local art museum this weekend with my family to see a very popular exhibit.  It was very crowded as we went on a rainy cold afternoon that also happen to be the free to the community day.   As I was waiting in line to see this exhibit, I couldn't hep but notice the people around me also waiting with their families.  What still surprises me when I am out in many settings is the sheer number of people who are overweight.  Not in the, maybe could stand to lose 10 - 20 pounds, but are having a hard time standing in line waiting, whose shirts fit so tight around their stomach area, or have more than one stomach area.  Who are holding their back because it hurts to stand that long holding that much weight.  No one can tell me that for the majority of people like this, that it's easy to be this way.  That it doesn't hurt or they don't feel the stares from others who maybe aren't like them.

No, I have never been overweight, and there is a real reason behind that.  Yes, I have always been active and am pretty vain when it comes to what size clothing I want to wear.  Like most women, I tend to freak out when the scale or sizes move too much in a direction I don't like. The real reason I focus so much on my health has a lot to do with my mother.  Beautiful, funny, smart, good at trivia, lover of football, and overweight.  My whole life.  I don't ever recall my mother being thin.  She was who she was.  When I was little, I didn't know any different.  As I got older and she kept getting bigger, I realized other mothers weren't quite like that.  She continued to get a little bigger every year. When I would have long lapses in seeing her, I would notice.  I also noticed that it was hard for her to move around.  Hard for her to find clothing she liked, hard for her to do many of the things she liked doing, like riding roller coasters, and even flying on planes.  I didn't want that for myself.  I didn't want that for her, but I couldn't help her. I don't think she was happy with her physical appearance, but she didn't know where to begin. In the end, her weight had direct consequences on her health and she died too young.  

I couldn't save her, but my hope is that I can save others from her fate, other families from that heartache. My daughter will grow up knowing it's okay to take time for yourself to take care of yourself; that being active is healthy and normal and can be a shared activity.  My daughter will grow up knowing it's okay to eat a cupcake, but you should also eat your fruits and vegetables.

There are days when I don't want to work out, I don't want to get out of bed and I don't want to even look at a vegetable.  Luckily, I have many reasons to fight those feelings and push through.  And some days, I just don't.  I sit and read and eat whatever I want, because I need those days too.  

So I do understand that it's hard and it takes commitment to be fit.  But I also understand how hard physically, mentally and emotionally it is to be the opposite.  If I can help one person every day, then I am doing my job.

Beating the Holiday Weight Gain

It's that time of year again.  When it's gets colder outside and our social and family calendar gets even more full.  Our stress levels are raised with all that we are expected to achieve and how much money we may be spending on this season.  We get invited to cocktail parties, holiday cookie exchanges, family dinners with rich foods, we are out shopping so we eat out more and just indulge way more this month that we typically would.

Let's stop this madness!  We can actually make it through and enjoy the holidays without having to gain weight or be overly stressed!  It really can happen.  Am I saying that you have to be super strict on your diet and cannot enjoy anyone's company?  No, absolutely not.  I am going to challenge you to look at this season a bit differently.

When looking at all that your are invited to, decide what's really important to attend and what you really want to attend.  You don't have to attend everything!  Clearing a little time on your calendar to spend time with the people you really want to spend time with, or even just alone time is a great stress reliever.  When it comes to gifts, set a budget and stick to it.  There is no reason to go into debt for Christmas.  Honestly, I'm fairly certain your family and friends don't want that for you either.

Workout!  It's pretty simple really!  Working out is a great stress reliever.  Get in what you can on 5 or more days per week.  You don't have to go crazy and do long grueling workouts,  You just need to move!  If you need accountability, get a workout buddy or coach who will keep you motivated!

When attending a holiday party, eat a little something before you do,  If you show up super hungry, you will eat and most likely eat more than you anticipated.  Eat something healthy and fiber filled. That will help you feel full and eat less.  When it comes to drinking, make certain you have water between alcoholic beverages.  You will take in less calories and will wake up the next morning feeling much better!

Remember that this is the season for spending time with your family and friends, for showing them how much you love and appreciate them.  Take the time to enjoy the conversations, to catch up with people you don't often get to see, to celebrate the relationships you cherish.  Stay focused on where you want to be and you will get there.

Enjoy this special season!

Consistency

Today's post is about something that I need to work on myself, consistency. Consistency is a noun that means a steadfast adherence to the same principals, course, form, etc.

In order to truly be successful in anything, we have to be consistent with our effort.  Most of us don't get to where we want to be in life by sometimes doing the things we need to do.  Sadly, many people don't get where they want to be because they are either unwilling to try that hard or to scared to go for it.

To be good parents, we have to be consistent with our discipline, rules and expectations.  To get or stay out of debt we have to consistently pay our bills on time and spend less money than we actually have coming in.  To save money, we have to consistently put money into savings, decide on an amount per week or month to get to where we want to be.  To lose weight or become more fit, we consistently have to eat well and exercise.  It doesn't work if sometimes I eat well and other days I eat fast food and lay on the couch.  If you want a raise or to be noticed as a great worker, you have to consistently be doing a great job, doing more than what you were asked of.  If some days you came in and did a great job and other days were a total slacker, do you think that promotion would come any sooner?  No.  To truly get where we want to be in life takes consistent behaviors.   Can we sometimes fall off and still succeed?  I believe that yes we can.  We just can't fall too far for too long.

Decide what you want in life, figure out what you need to do to get there, then be consistent about those activities, behaviors, attitudes, etc.  You will eventually go where you want to go.
Don't give up when it gets hard, that's when you need to dig deep and push even harder.  That is where the true benefits are.

This philosophy certainly related to your health and fitness, but it should be applied to all aspects of life; relationships, career, etc.  

This is something I am certainly needing to work on, perhaps this reminder will help you too!

Thanksgiving - How to survive

As I am sitting here putting together my Thanksgiving menu, I am thinking about how this Holiday is the highest caloric intake day in this country.  My advice for Thanksgiving is to allow yourself to indulge.  This is a day about giving thanks, about being with the people you love and sharing a meal together.  You should be a part of that.  You should enjoy that time with everyone and with food.

So, how can we survive it without going too crazy.  Here are my tips for a successful Thanksgiving:

Workout in the morning if possible.  A great workout will make eating all that food seem so much better.  There are so many Turkey Trots and runs that your family members could partake as well.  Gyms are always open Thanksgiving morning for that reason, to give people a chance to get a good workout in before the big feast!  Push play on your favorite workout program, whatever it is do something.  If you feel pressed for time, I can share with you a 15 or 20 minute workout that will be perfect.  Also, try to workout the day before.  The more calories you burn, the better you will feel about adding in more.

Eat a decent breakfast before you attend the big meal.  I know people want to not eat at all that day and save it up, but really you are doing yourself no good by putting your metabolism on hold.  If your metabolism is at a steady pace, you will be able to burn those calories off faster and won't eat as much. 

Drink water before and during the meal.  Water will make you feel more full and you will eat a bit less.

If you are making a meal or dish, make something that isn't loaded with a ton of fat or calories.  Roasted sweet potatoes are delicious; roasted root vegetables with a little olive oil, sea salt, pepper and some herbs; a mixed green salad, mashed potatoes made with chicken broth instead of butter.  There are so many options for delicious sides beyond stuffing, mashed potatoes and macaroni and cheese.  Be creative!

If possible go for a walk with some of your family members after the meal.  This will aid in digestion and just help you burn that food faster.  Or instead of plopping own in front a TV to watch football, play a game as a family. If it's active great, if not, just doing something together that involves more than just sitting, napping and eating will be great for all of you.

Enjoy yourself.  Give thanks for all of the good in your life.  Be grateful for where you currently are on your fitness journey and know that one day won't do too much damage.

Breaking Through That Plateau

I'm stuck.  I was doing so well and now I cannot get the scale to move.  The number won't budge.  My body is just stuck where I'm at.  Sound familiar?  That's called the dreadful word when working out, plateau. 

A plateau period is simply your body taking a break and catching up to all the changes you have been making.  It's not that you really aren't making any more progress, it's that your body has finally caught up to the changes you have made.  So, in order to shorten the life of this plateau, you have to make more changes.  If you've been cutting calories, it may be time to increase by 200-300 a day.  If you've been doing the same routine, it's time to mix it up.  If you've been heavy on the cardio, it's time to add strength training.  If you've been doing strength training and are at the higher level of repetitions, it's time to go heavier on the weights and decrease the repetitions.  If you've been killing it with weights, now you need to add a cardio component. 

Look at your nutrition.  If you've cut way back on carbs and don't have a lot of energy, start adding them in (a little).  That should help with the energy level.  Maybe you are over-training.  Are you getting the rest and break that your body needs?  Vary your workouts and the intensity of them.  Take a rest day at least once per week.  If you feel like you cannot "rest" then do yoga or take a walk.  Giving your body a break is needed to recover and perform at its best.

These don't have to be big changes, just some minor adjustments to get your body guessing again and you will plow through that plateau and start seeing and feeling the results again.  If you don't know how to change things up, ask a professional.  Ask a trainer, a fitness coach, someone who understands what you are currently doing who can give you guidance on how to mix it up just enough to get you where you want to go.

Be patient with your body, if you continue to work toward your goals, you will reach them!

Is Lack of Sleep and Stress Sabotaging Your Weightloss Goals?

We've all been guilty of not getting enough sleep and that feeling of being overwhelmed and truly stressed out.  I have clients who are doing all of the right things, eating well and exercising, and the results are slow or the belly fat is just hanging on, but the definition is coming to the arms and legs.  Most likely the cause is either too much stress or not enough sleep and often it's the combination of the two.  There is a direct link between the fight or flight hormone that's released (Cortisol) and visceral (belly) fat.  When cortisol levels are high for an extended amount of time in can also increase your belly fat.  Seriously!!  Unfortunately, for some people all this hard work and little effort causes them to stress even more!  When you are stressed, you don't sleep well, causing the entire cycle to just keep repeating.

Okay, so now what?  You have a stressful job, day, life, I get it.  How can you reduce the amount of stress in your life?  Learn to delegate.  In your job and at home, ask people to help with or take care of the things you don't need to do yourself.  No, you really don't need to do everything!  Enlist your kids to help with chores, enlist your spouse to help with cooking or shopping.  Ask a co-worker for some help on a project, or ask your boss for a little more time so that you can do the best job possible.  I do understand that you get asked to take on more and more at work, but you truly can say no.  If you open the lines of communication with your boss (keep it about work, not outside of work) and explain the project load you are already under.  Come up with a plan to extend the deadline, take something off of your plate, or shift responsibilities.  Your boss would be much happier with that opening conversation than coming to them later when everything has fallen apart, or stating that you couldn't make x, y or z happen.

Take a walk.  Exercise is a great stress reducer.  Even a 10 minute walk will help you clear your mind and you'll be able to refocus your energy, as well as boost your happiness levels!

Our electronic devises are huge stressors for us.  We love them, but they also allow the impression that we are always working or available to others.  Turn them off or on silent on the drive home, during dinner time, and after whatever time you've decided that you no longer should be working.  For me, it was 6:30 pm.  I turned my phone to silent so I could actually be present and enjoy the moments with my family.

Sleep is another big thing we don't get enough of.  Try turning in a half hour earlier. Maybe don't sleep, but read a book or write your to-do list for the next day.  Spend a few moments being grateful for the good things that happened today.  If you get in the habit of putting yourself to bed earlier, your body will adjust and you'll be able to fall asleep sooner too!

I know it's hard, but reducing the stress in your life and getting more sleep is going to make you feel better, be healthier and look better in that bathing suit!

Tips for Avoiding Stress or Boredom Eating

I hear it all the time, "I know how to eat right, but I eat when I'm stressed/bored."  That's what derails me.  I get it, I really do.  I know how quickly one can go through a bag of chips, candy, cookies, even "healthier" items like pretzels, popcorn, nuts and dried fruits.  It can add up pretty quick and create some major caloric damage. 
We all have stress.  These are stressful times when we are urged to do more with less, take on more, be everywhere, and look perfect, have super clean organized homes, etc.  It's all overwhelming!!!
And, as crazy busy as some of us are, we do get bored.  Maybe not like, there isn't something to do, but we are bored with what we have to do.
So how can we stop this stress/boredom binging.

First, take a deep breath!  If you can, go for a quick walk.  Sometimes getting outside changes your perspective, allows you to think, gives you something to do.  Call a friend.  If you are stressed about something call or message a friend to release what's stressing you.  This also works great if you are bored!  If you are bored, look at your to-do list, is there anything you can do right now?  Do a chore you don't mind doing.  I personally like to vacuum.  Don't know why, but I find it peaceful.  Stressed?  Meditate.  Seriously, close your eyes for a few minutes and just breath.  A solution may or may not come to you, but you will feel better.
Drink water.  Sometimes having something will help curb the, I need to eat feeling, and more often than not, you need more water anyway. 
Write.  Write down on a piece of paper what is stressing you out and think of some conclusions to make it better.  If you are bored, write about what you want to do, your goals, dreams, etc.  Sometimes being create is the best medicine.
Read, if you have a good book, read it.  If not, find one, I'm currently reading a great one called The Slight Edge, fascinating book, that I highly recommend, but that's for another day.

Don't keep junk in your house!  If you really must eat, have cut up veggies and hummus, fruit, frozen grapes if you need something to crunch on.  If you know you have trigger foods, don't have them in your house.  Honestly, your family will get over it and it will be better for them too.

Have kitchen hours.  Seriously, like a restaurant.  Kitchen's closed for certain hours a day and really close it up at night.  Once you get into the habit, it is much easier to keep.

My point is, we all have stress and we all feel a little bored at times.  Find outlets other than food and you will feel better all the way around!

Prepare to Fail

Prepare to fail, that may seem like a strange concept, but let me expand on that.  Life gets crazy, complicated, busy. etc.  What we mean to do, we don't always get to.  We plan on getting a healthy dinner, but the meeting ran long at work, you were late getting kids to soccer, practice was extra long and now you are all tired and hungry and the drive-through is looking pretty good now.  Sound familiar?

When it comes to health and fitness, look at your weak areas. Is it making time to workout?  Is it snacking?  Is it not planning a dinner so you're eating out?  Where do you tend to fail?  If you look at those areas where you have failed before and plan to do so again, you can actually plan to succeed.  For example, if you tend to get a snack because you are hungry while running errands and the Starbucks coffee and treat calls to you; you can plan by having snacks in your car - nuts, dried fruit, low sugar protein bars, etc., and a bottle of water.  If you have something to eat and drink, you most likely will think before you stop to get a snack.

If dinner is your trouble spot, get to know your crock-pot.  You can prepare (yes it takes a little time) your meal the night before, put everything in the crock-pot, store in the refrigerator, then take it out and turn on the crock pot in the morning.  You'll have dinner ready and save money (not to mention calories) by not eating out.  There are tons of healthy and delicious slow-cooker or crock-pot recipes online.  

If making time for your workouts is where you fail, schedule them like an appointment.  If you say at some point today I am going to workout, that's pretty much setting yourself up to fail.  Instead, look at your day and figure out when you have time (and I truly believe everyone has time) to get in a workout.  Block that time out and make it happen.  Move things around that aren't that important. Truly, what's more important than your health and your sanity?

If you plan in the areas that you typically fail in, you will most likely set yourself up to succeed.  

Tips For Long Term Success

I love this picture because it's funny and it's true.  It's a simple concept, but it isn't always that easy.  Yes, there are plenty of ways to lose weight quickly.  A plethora of fad diets, weight loss pills, temporary starvation, etc.  The problem is, when you go off of these things, you typically gain all the weight back and then some.  If you really want to take the pounds off or get healthy, you have to change the mindset of a quick fix.  It takes small changes over time and to be honest, some work on your part.  Here are my best tips:

• Keep track of everything you eat.  Everything!  How do you know what to cut out if you don't really know what you are eating?  Yes, the time you grab a handful of M&Ms, or reach into the candy jar at work, or the handful or nuts or pretzels.  It all adds up and you need to get a clear picture of your intake.  Keep it in a journal and write down how you are feeling.  This comes into play more when you snack and late night eating.  Are you bored, stressed, emotional?  This is important to know what your habits are and understanding your triggers.
• Don't give everything up all at once!  Please don't say, come Monday (it's always Monday), I'm giving up sugar and carbs and fried foods and soda, etc.  You are setting yourself up to fail and be completely miserable.  Take one of your unhealthy options and remove it for a week or two, then slowly add another.  We are instant gratification people, we want it all right now and when we cannot have any of it, we're pretty damn unhappy.  One or two things at a time so you don't feel completely deprived.
• Along the lines of keeping track of things, there are so many devices and apps to help you keep track.  Yes, it's cumbersome to put it all into a system, but seeing the results is so worth it.  With a FitBit, Jawbone and Apps like MyFitnessPal, etc., you can see how many calories you ate, how much of that was protein, carbs, fat, etc.  That's important information to have.  Plus these will track your steps, your calories burned.  The bigger and more complete your picture is, the better you can understand your own habits and what you need to change to improve.
• Don't become an intense exerciser if you are starting from no exercise at all.  I see people do it all the time, they are ready to do something, so they join a gym or start running or whatever it is, and go hard every day for five days straight.  Then, they are sore and tired and it hurts, and a little break turns into a week, into two, etc.  If you haven't moved, start slowly.  Start walking, join a gym and get some help and guidance as to where to start.  Most people in the fitness industry want you to have long-term success so they are going to want you to stick with it, and will guide you accordingly.  Be patient with your body and let it get the rest it needs along with a new program.
• Find or create a support system.  The more people you have supporting you, the more successful you will be.  This can be friends, family members, a trainer, a coach, etc.  Anyone who is going to help hold you accountable and not let you give up, is who you want on your team!
• Cut yourself some slack.  Be kind to yourself.  Unless you truly gained your unwanted weight in a few weeks or a month, don't expect it all to come off that quickly either.

Supplements - What's Needed an What's Not

What's CLA and which fat burner do you recommend?  Do I need a pre-workout and recovery formula?  These are some of the questions I am asked on a regular basis and here are my views on the subject.
First, you cannot out supplement a bad diet.  If you eat a crappy diet, it really doesn't matter how many supplements or vitamins you take, your main source of fuel is crap, and your body will feel it.
Here is a breakdown of what everyone should have:

• Multivitamin - most Americans don't get the nutrients we need from food on a daily basis, so a multivitamin can fill in the areas we are missing.  This is not a substitution for eating well, just an accomplice.
• Omega 3s or Fish Oil - The human body cannot make Omega 3 fatty acids, so we typically need to supplement  here.  This is good for blood pressure and lowering triglyceride levels, as well as aiding in healthy joints.  Of course, you can get this through your diet with cold water fish, walnuts and flax seed oil, but again most of us don't, so supplements are needed.
• Probiotics - We all do things that compromise our immune system and digestive system, be it stress, our diets or just being in germ-filled areas.  70% of your immune system lives in your digestive tract, so having a healthy digestive system means having a healthier you. Probiotics are the  good guys that help you have healthy intestinal function and digestion.
• Protein - If you are trying to lose weight or build muscle, added protein will aid in the process.  A protein powder is an easy way to add protein and most protein powders have far less calories per serving for the amount of protein than you would find in food.  Find a formula that has the least amount of "junk" possible and that you like the taste of, as there are many options to choose from.
• Calcium - especially for women to help prevent osteoporosis.  Calcium is to large a nutrient to put 100% recommendation in a multivitamin so an extra supplement is wise if you don't get calcium through your diet.

As far as pre-workout or recovery formulas, it really depends on your workouts.  If you are working out for a long duration or very intensely, then yes I recommend adding something to help give you the energy to get through the workout and recover, especially from a heavy lifting session.  A CLA, stands for Conjugated Linoleic Acid and it can help to reduce body fat, so it is used by body builders trying to get lean and those trying to lose weight.  Again, this isn't for everyone and not needed by most.  

I personally take more supplements listed than what is listed above because I have specific issues I am addressing.  I would always follow your physicians recommendations, a nutritionist or your trainer/coach on what they are recommending for your specific goals and programs.

Staying on Track When Eating Out

Let's face it, most of us eat out, and that's when things get off track for many of us. It's the American way to spend family dinners or work-day lunches, at a restaurant.  

So here are some tips that have served me well when eating out.

• Avoid establishments where you have too many temptations for unhealthy options.  Try a new place instead, you may find your new favorite place!
• If you know ahead of time where you are going, spend a few minutes looking at their menu online.  That way you can choose a healthy option before you get there and get overwhelmed by what looks good or smells good at tables near you.
• Order off the light menu, most places have some light options
• Instead of ordering an appetizer and an entree, or an appetizer and a salad. It's typically enough food, as many places offer entree portions that count as two servings.
• Swap out an unhealthy side (such as mashed potatoes) for a healthier option like veggies or a side salad.
• When ordering a salad, what's in and on your salad really matters.  Adding unhealthy ingredients to a salad negates the healthy benefits.  Avoid creamy dressings, croutons and fried meats.  Make certain there are plenty of veggies and good fat sources such as nuts or avocados and lean proteins.
• If you choose to have alcohol, keep in mind your calories.  Wine and light beer or skinny drinks are better options than many of the sugary concoctions that places offer.  Juices, creams, and flavored liqueurs add unnecessary calories. (Yes, these are my favorite drinks too)!
• If you really want an "unhealthy" option, go for it and don't feel bad about it. Just make certain you don't always go that route. 

Life should be fun and you should truly enjoy it.  If you make healthy choices every day (maybe not all day long), you are on your way to living a healthy life!