Setting Goals!

I recently discussed with my coaching clients how to set and achieve goals.  I support many efforts and reinforcements in the weight loss and fitness process.  The common starting point and reminder we need to come back to (every time) is the GOAL set with or by the client.  All weight loss and fitness successes involve having a tangible goal, and NONE of them involve a quick fix.  Here are some ways to start thinking about a true, realistic and  tangible goal.  This goal will likely be precise and can be measured, felt or seen!
1.  Is your goal a process goal or is it just the end result? The process is VERY important, as we measure success along the way and aspire to create small changes in habits week to week.  These habit changes are necessary to lose weight.  IT is not just about the end result, although that should also be measurable.
2.  To keep it tangible make it SMART
 
S:  Specific
M:  Measurable
A:  Attainable
R:  Realistic *this is a BIG one!
T:  Trackable
3.  Make sure you have a long term goal and also a SHORT TERM, smaller goal at your fingertips!  Small term goal success should be celebrated!!
4.  Allow for setbacks.  Quitting is not an option for your health.  As women, we are obligated to take the best care of ourselves in order to fight of illness, disease and environmental factors!  When you do have a setback, move right along and get back on track.  Beating yourself up does not serve you.
5.  Adjust goals to fit your life.  If your goals are mountains, change them.  See what fits your lifestyle for a healthy achievement and a healthy YOU.
*this is not intended to give medical advice
*results do vary
*always consult an expert with education behind them to enforce their assistance on your fitness journey
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YOU, On TRACK this Summer!

Already thinking about how you will stay on track this summer during hot weather beach trips, cook outs and more?  Here are some great tips to keep you on top of your fitness goals during a fun filled season of outdoor life!

  1.  Pattern your workouts:  Make your fitness routine different daily for a varied pattern.   The body reacts to constant change, so opt for a different type of workout each day.  Beach yoga, power walking and a resistance class is a nice example of a 3 day mix!
  2.   Recruit:  Find your neighbor, coach, friend or spouse that will join forces with you.  Success is in numbers and keeps you accountable!
  3.   Lace up and dress up:  Make sure you put on those sneakers and workout gear FIRST thing!  If you are ready to go, you are more likely to make it happen, even after camp drop offs, work errands and more!
  4.   Find what you love:  Thinking of biking this summer?  Get out there and enjoy that as  part of your routine!  The more variety the better.
  5.   Reward yourself without food:  Find ways to “self pamper” and use that as a reward for your hard efforts.  Positive self reinforcement can include a massage, manicure or even time off enjoying some sunshine.  Self love and self reward are both key in embracing your body wherever it is on YOUR fitness journey!

Cheers to Summer!

*This is not intended to give medical advice and is for recreational use only

Easter means EGGS!

To egg or NOT to egg is a question that I am often asked by clients! The first thing I want to say is that each individual is different, and that decision is between you and your doctor if you are leaving out any food specifically from the diet.  EGGS are easy to prep, are proven to boost brain nutrients, and are rich in antioxidants and minerals.  They also increase satiety when dieting.

Here are (some) HARD facts:

WHOLE EGGS include:

10% protein, 3.6 g fat, 47% cholesterol, 4% iron and 3% zinc

EGG WHITES include:

7% protein, zero fat, zero cholesterol, zero iron, and zero zinc

There is much more to know about EGGS!  Choose pasture raised eggs, speak with your physician on how many yolks a week YOU would benefit or not benefit from, and get crackin!!!

*as always our blogs are not intended to give medical advice

The Diabetic Diet Myth!

Many people ask, “should I follow a diabetic diet?”.  This is a common myth for type 1 diabetics, type 2 diabetics and for anyone that wants good nutrition. The fact is that diabetics can absolutely eat what others can eat as long as the goal is well controlled blood glucose and a healthy diet.  The same applies to those non diabetics that are looking to lose weight.  *Note that type 1 diabetes has nothing to do with weight gain (or loss) and is very different as a diagnosis in itself from type 2 diabetes.

Any diabetic, regardless of their type is seeking a healthy diet to assist in glucose control for a lifetime of wellness (and without complications).  All of us, (with or without diabetes) also need to work hard to have a healthy diet to avoid heart disease, illnesses and obesity.  Here are a few tips to satisfy a healthy meal plan for all!:

  1.  Spend your carbohydrate grams wisely and spread them through the day.
  2.  Factor in your own personal weight loss goals and your activity level.
  3.  Consider any health factors and medications you may be taking.
  4.  Choose whole grains and high fiber carbohydrates.
  5.  Budget your overall calories.  Make sure you burn more than you consume if weight loss is your goal.

Choosing a meal plan that is right for you is something to discuss with a professional.  When in doubt, reach out!

*This article is not intended to give medical advice.

Facts about drinking alcohol

img_4212There are always lots of questions in check in emails about this topic!!
Alcohol is labeled as containing 7.1 calories per gram. But the real value is slightly lower. That’s because alcohol elicits a thermogenic response, which means it raises your metabolic rate for some time after you drink it.
Once this rise in metabolism is taken into account, which is larger than the rise seen with carbohydrate or fat, the “true” number of calories in a gram of alcohol is somewhere between 5.7 and 6 calories.
Whether or not alcohol is “fattening” is a very controversial subject, mainly because the main fate of alcohol is NOT to be stored as fat. In fact, less than 5% of the alcohol you drink is turned into fat. Rather, the main effect of alcohol is to reduce the amount of fat your body burns for energy.
Rather than getting stored as fat, the main fate of alcohol is conversion into a substance called acetate. In fact, blood levels of acetate after drinking vodka are about 2.5 times higher than normal. And it’s this sharp rise in acetate that puts the brakes on fat loss.
To summarize, here’s what happens to fat metabolism after drinking alcohol:
1. A small portion of the alcohol is converted into fat.
2. Your liver then converts most of the alcohol into acetate.
3. The acetate is released into your bloodstream and takes precedence over the metabolism of protein, carbohydrate, and fat.
The way your body responds to alcohol is very similar to the way it deals with excess carbohydrate. Although carbohydrate can be converted directly into fat, this doesn’t happen unless you’re eating large amounts of it.
Instead, one of the main effects of overfeeding with carbohydrate is that it simply replaces fat as a source of energy. By suppressing fat burning, it enables the fat in your diet to be stored a lot more easily.
It’s important to point out that alcohol is only having this effect while it’s being metabolized by your body.
With this all said, it is your personal preference in regards to enjoying an occasional drink of choice. There is extensive research on the benefits of a glass of red wine! There is also the choice to have a “reduced” calorie drink without added sugars while having a typical mixed drink. Try substituting sugary mixers with seltzer and pure lime or lemon juice. This will avoid an empty calorie overload!

*This document is not intended to give medical advice and must not be reproduced or distributed. Individuals results may vary and all dietary considerations should be discussed with your physician.

Holiday Time Survival Guide

img_42111. Keep your SHORT TERM GOAL written down where you can see it every day. VIEW it often! It is ok to cut back on commitments, but never throw away your goals for anything or anyone! *KEEP where you will see it!
2. Increase WATER. Herbal teas, seltzers and pure water is best anytime. Lemon added is cleansing to the body!
3. Use positive affirmations and POST EVERYWHERE for you to see! *AN OCCASIONAL STICKY NOTE ON YOUR CAR DASH IS A GREAT IDEA TELLING YOU HOW WONDERFUL YOU ARE!! I AM NOT KIDDING!!
4. “HIIT” your cardio sessions! Even though free time is short, keep cardio strong and use short duration HIIT training, which keeps you burning calories long after your session. Do interval if you are not up for HIIT.
5. Wake up and put on workout clothes. You are more apt to work out if you are wearing gear to go!
6. Drink green tea….effective as a thermogenic to the body and fine in moderation.
7. Keep sight of your LONG term goals! Health and wellness is a year round commitment to your body. Keep that thought tucked away as you have a flexible holiday weekend or week! Don’t give up just because the feeling left for a moment of fun!
8. Make time for YOU. Sleep 8 hours when you can, put your feet up once a day, treat yourself to any relaxation that is nonfood related. Be present with yourself and enjoy the clarity of that. *BOOK TIME IS A MUST to clear the mind and fill your brain power!!
9. Be positive and be around supportive people. Your vibe often mirrors your tribe and vice versa. This applies to your home, personal and fitness life.
10. Enjoy every moment with your loved ones. There is no time like the present to cherish who is most important to you. Make health a priority for you and FOR them. Involve them on your journey for your best YOU!

STRESS Eating? Stop it in its tracks!

Stress eating or emotional eating is a frequent topic between my coaching clients, training clients, class students and myself.  Most adults, women in particular are dealing with stress in their daily life, coupled along with some daily habits in our routines that fuel this problem!

The first thing to identify in regards to stress eating is your food habits and food cravings.  Are you eating more  at certain times of day or around certain people?  Are you choosing comfort foods around regular scheduled meals?  Is healthy food what you are thinking about (true hunger) or is it more about the emotional “filling up” at certain times (lots of thought about certain food).  Once you can identify these times, foods and habits that you want to change it is time to get “mindful” of all of these factors!

If you can be mindful, or aware of your tough times, tough foods and tough feelings then you can change the scenario completely.  DECIDE to be aware of filling your BELLY when needed (on a schedule preferably) vs. filling an emotional need.  Focus on actual hunger and not a certain salty or sugary food that is a craving for fatigue, stress or a habitual timed event (ie: the late night snack, uh oh!!).  Keep foods on a schedule that you know you body needs, instead of emotional wants.  When we feed feelings instead of our bodies, we store excess food that otherwise we don’t need typically.

Some practical tips:

identify your triggers (write it down if that helps you to see it)

adjust daily routine/habits so they are not about food

learn your cues and know your weak times to fill with alternatives

set yourself up for success with food prep and healthy choices

eat slowly and on a schedule

“take 5” before caving into that craving/sometimes it is thirst or fatigue!

enjoy relaxation and favored activities over food

be confident with social influences, choose what is best for YOU.

At the end of the day, do not beat yourself up. Focus on your healthful journey and what comes next.  Love your body and it will love you back.