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Showing posts from November, 2023

The real reason you skipped your workout

  It’s normal to exercise less this time of year. Most will blame this on all of the holiday activities that they have to take care of. The parties, the shopping, the baking, the wrapping… ( For a detailed action plan on how to Survive the holidays AND still lose weight.. read THIS ) While it’s true that there’s a lot to do, that’s not really why you aren’t working out. You’ve been just as busy in the past and you managed to keep your workouts consistent. So what is it? Why did you skip your workout? It’s because of stress. The stress is real this time of year. Obligations and expectations are coming at you from every angle, and somehow you are supposed to juggle it all with a smile on your face. It’s a setup for mismanaged stress to wreak havoc on your healthy routine. Mismanaged stress leads to overeating, overdrinking, headaches, weight gain, anxiety, fatigue and trouble sleeping. All of this overwhelm makes the idea of heading to the gym for a

Did you forget something….

Is this blocking your fitness?

  Getting fit and healthy can be a challenge for several complex reasons that go deeper than simply calories-in versus calories-out. What you associate with “pain” and “pleasure” may be blocking your fitness success. You’re avoiding the WRONG pain. We are programmed to avoid pain and to seek out pleasure. Unfortunately, this can block your fitness success if you view healthy diet and exercise as pain to be avoided. (Read Did You Forget as a reminder!) Do you cringe at the thought of exercise? Does the idea of eating healthy make you feel deprived? If so then you are associating exercise and diet with pain, and this is setting you up to fail over and over. The simple way to fix this is to focus on the negative impact that your current weight has on your health, self-esteem and lifestyle. Remind yourself that the pain of being out of shape is much greater than the pain of losing weight. Once you decide that the biggest pain to be avoided is the pain of being out

Fight Holiday Pounds

 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.

did you forget?

  …about your fitness goals? Just because it’s the holidays doesn’t mean your fitness goals no longer matter. If you lose sight of your fat loss goals entirely this month, you’ll have a seriously rude awakening come January 1. I have a better idea for you…let’s keep you focused on your fitness goals while making room for some fun this holiday season. This means that you’ll need to learn how to indulge with control. While that may sound like an oxymoron, it IS possible to let loose and enjoy without throwing away the results you’ve worked so hard for. Here’s how to stay fit this holiday season: Holiday Fitness Tip #1: It’s All About Moderation  Don’t try to deprive yourself of all the foods you love. This is unrealistic. Instead, be smart about what you choose to eat. Enjoy your very favorite flavors of the season but in moderation. Trim calories where you can by only eating those rich foods that you really enjoy. Also, be sure to limit the number of alcoholic bever

4 Strategies To Stick to Your Fitness and Fatloss Program

Crush your goals like a Green Beret

  You know those moments when you feel like you’re up against a challenge SO big, it seems like there’s no way out?  Maybe you feel like you have a lot of weight to lose, or maybe you’re up against a health concern that seems “impossible” to fix.  The next time you encounter a goal that feels overwhelming, here’s a story taken straight from the Green Berets — a U.S. Army’s Special Forces unit known for its resilience and tenacity. Back during the Vietnam War, Army 1st Lt. James “Nick” Rowe spent more than 5 years as a prisoner of war… During that time, he was trapped in a 3’x4’x6’ (0.91 m × 1.22 m × 1.83 m) bamboo cage, and consistently beaten, tortured, fed garbage, and worse. When he eventually escaped, Rowe (who went on to become a colonel) credited his focus on small victories — looking for any way to gain a slight edge — with helping him survive.  For him, the small victories were things like tricking his captors, finding an extra bite of food, or writing

Playing the Fitness Long Game

  There are two distinctly different approaches to losing the fat and getting into amazing shape. One of these approaches works. (Every. Single. Time.) And the other approach fails. (Every. Single. Time.) I call these the Fitness Short Game and the Fitness Long Game. Let’s find out which game you’re playing… Fitness Short Game:  Those who choose to play short are looking for the quick fix. They are looking for the program that will give them dramatic fat loss results in the shortest amount of time. They want results, they want it NOW, and they don’t play to stick with it. This is the instant gratification crowd. Fitness Long Game:  Those who choose to play long are focusing on making lifestyle changes to sustain for the long haul. They are working on steadily adapting healthier habits and putting in the time and effort to maintain these improvements. They are patient and focused on their end goal, knowing full well that gratification will be delayed, and results will be pe

Boost you fitness success after 40

Breaking a bad habit

  Have you ever tried to quit a habit?  Depending on how long it has been a habit, it can be quite a challenge! I’ve got a powerful tip for you today that can help. Example: Let’s say you want to stop nighttime snacking. The next time you find yourself doing it, STOP (at least momentarily). Then, ask yourself without any judgment involved: What was happening just before you reached for those chips/cookies? Where were you? What were you thinking about? What were you doing? What were you feeling? Those questions can help you unearth the ROOT CAUSE of your habit. Nearly all of our habits serve a purpose. Or at least they did when we first started doing them. They may have eased boredom or loneliness, helped us deal with stress, given us a temporary shot of energy, and on and on!  But now the habit isn’t helping. You’ve outgrown it! When you can figure out the root cause SPARKING your habit, you are better equipped to find a ne

You have 1 of 2 decisions to make