Be Stronger Than Your Excuses

The hardest part about starting a workout program is finding the motivation to do so. We all have excuses as to why exercise and eating well is not a part of our weekly routine, but the truth is, no excuse is good enough when it comes to taking care of our body.

If you have to wake up an hour early, do it. If you have to come home an hour late, do it. If you have to cook a bunch of chicken and chop up vegetables for the week on Sunday, DO IT!

See the pattern here?

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Stop allowing your mind to tell you that you can’t, because eventually, if you keep neglecting your health, you really will not be able to.

As soon as you begin to head down the path towards a balanced life, everything will suddenly feel lighter, both mentally and physically.

Start now. If not now, when?

Here are some tips that I recommend to clients who are struggling with finding a healthy balance.

Figure out what works for you and stick to it.

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Put yourself first. Everything else can wait an hour until you are finished.

Make your breakfast the night before so that it is ready in the fridge for the following day. Oatmeal, eggs, green protein smoothies, or fruit with nuts and yogurt are all great “grab and go” meals.

Use your Sunday as prep. Make a batch of proteins such as chicken, lean ground turkey, beans, or hard boiled eggs. Chop all of your vegetables and set them in Tupperware containers, along with a carb such as brown rice, sweet potatoes, or quinoa. All you have to do is pick what you want, pack it up, and go.

  • Make sure to also add a healthy fat to each meal, such as almonds, flaxseeds, coconut oil, avocado, or hummus.

Craving sweets? Grab a piece of fruit with a small handful of mixed nuts, make a cup of sweet tea, or drink a glass of water.

  • Try and figure out why your sweet tooth is acting up, and fix the problem right then. Ask yourself: Did I eat enough at lunch? Drink enough water? Have a healthy fat with my meal? If so, and your body really just wants a taste of the good stuff, snack on a small piece of dark chocolate.

Acknowledge that you are eating it, savor it, and move on.

Spice up your life. You do not need to add cream sauces, butter, or high sodium marinades to your food. Herbs and spices, lemon juice, and fresh tomato sauce can add an abundance of flavor to any dish.

Check the Online menu. Before you head out to dinner, look over the online menu so that you have time to figure out what you want to eat. Also, don’t be afraid to ask for a vegetable medley or salad in place of pasta, or to change the way your meal is prepared. Most restaurants are more than happy to accommodate you.

GREEN FLAG

Baked
Boiled
Broiled
Fresh
Grilled
Red sauce
Roasted
Seasoned
Steamed
Vinaigrette
Whole Wheat

RED FLAG

Au gratin
Basted
Battered
Hollandaise
“Bet you can’t finish it”
Bottomless
Breaded
Buttery / Buttered
Casserole
Cheesy
Country-style
Covered
Creamed / Creamy
Crispy
Crunchy
Escalloped
Fried / Deep fried
Giant
Loaded
Platter
Smothered
Stewed
Stroganoff
Stuffed
Value
Volcano
White Sauce”

source

Your water bottle is your best friend. Always have it by your side.

  • Try adding lemon, cucumber, or orange slices for a refreshing boost of flavor, along with a cup of decaf tea throughout the day.

Always have a challenge in mind, and make it your mission to achieve it.

  • “I will run 1 extra minute today”. “I will try Yoga this weekend”. “I will perform a push up” “I will walk into the weight section with confidence, and bang out some bicep curls like the best of ‘em!”.

Pack your gym clothes for the next day in a bag by the front door, or lay them out so you can quickly get dressed and start your morning off right. Or…sleep in them!

Don’t think of exercise as a chore. It should be something that you enjoy because it makes you look and feel good. Figure out what type of exercise interests you, and use that as your starting point.

  • Incorporate cardio, strength training, and stretching into your routine, and if you are unsure about how to perform a certain movement, or how to work a piece of equipment, be sure to ask a trainer at your gym, or the class instructor. It is their JOB to help you.

If it feels too easy, it probably is.

  • If you don’t feel like you’re working out, then bump up the intensity. Don’t be afraid to sweat, or feel the burn when lifting weights. Those moments of discomfort are what change and challenge our body.

Realize that everyone is here for the same reason. The gym can be an intimidating place at first, but it’s important to realize that nobody is any better than another when it comes to exercise. Our goals may vary, but the fact that we are taking care of ourselves is what we all have in common.

All you need is yourself, and a little room. If you do not have a gym membership, use your living room as your workout area and your body as resistance. Push ups, squats, jumping jacks and mountain climbers are all challenging movements that target a large group of muscles and speed up the metabolism.

Remember why you are doing this. Whether it is for weight loss, muscle tone, lowering cholesterol, or stress management, remember why you are taking the time to workout and eat well. As the weeks pass, you will no longer need the reminder. It will become a part of your life that will continue to benefit you in more ways than one.

A healthy body is a happy body. Take care of yourself because no one else will. You are your own worst enemy, and best friend all in one. Become one with yourself, listen to your body, and begin to feel amazing.

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Playlists and Pine Trees

I have created a new workout and playlist for some Post Thanksgiving/Pre Christmas Fat Burning Fun!

Circuit workout

  • Beautiful People: Chris Brown
  • Shooting Star: David Rush (LMFAO)
  • I Can Only Imagine: David Guetta (Christ Brown)
  • Fire: Scooter
  • Dance in the Dark: Lady Gaga
  • Don’t Wake Me Up: Chris Brown
  • Bad Influence: Pink
  • Teeth: Lady Gaga
  • Seek Bromance: Tim Berg (Avicii)
  • Numb: Usher
  • Burn It To The Ground: NickelBack
  • Memories: Weezer

Enjoy!!

OH! One more thing…

I have been loving the addition of 1-2 Tbsp. of ground flaxseeds in my oatmeal.

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Allowing the oats and flax to settle in water for 10 minutes before heating in the microwave creates a fluffy, creamy texture, and it’s the perfect way to add some healthy fats to breakfast.

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  • 1/3 cup oats
  • 1.5 tbsp. ground flax
  • 1 scoop Sunwarrior Protein
  • 1/4 chopped apple
  • pumpkin pie spice & cinnamon

Deeelicious

side note: to create a vegan egg, mix 3 tbsp. water with 1 tbsp. ground flax, allowing to settle for 15 minutes. Best results are when placed in the fridge during that time.

So If you’re not a fan of Egg White Oats…

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Or if you just don’t eat eggs for that matter, try this version next time Smile.

WIAW {Healthy Snack Edition}

I want to review a topic that I find many people struggle with.

….Healthy Snacking….

Creating a healthy snack that will both satisfy and energize can be difficult, especially to those who are new to a healthier lifestyle. It is easy to slip back into your old routine when snack time roles around, but I am here to make sure that does not happen.

Since today is Wednesday (Yay mid-week!), I decided to dedicate my WIAW post to a list of healthy options that will help keep you on track and feeling your best.

Hunger can strike at any moment.

When your belly begins to rumble and the hunger monster starts to roar, you must be prepared to tackle him head on.

Whether you are at the mall, the airport, or dragging through your last few hours at work, it’s important to ALWAYS have a healthy snack on hand. Not only will it keep your metabolism blasting calories away, but your energy level will be heightend as well.

Here is a list of my favorite “Grab and Go” snacks. These will keep your waist slim, energy full, and mind focused.

Fruit.

Fruit is always available, and each season brings it’s own variety. You can easily toss apples, oranges, kiwis or peaches into your purse for a sweet,crisp and fibrous snack.

Raw Veggies

A crunchy, no mess snack that will fill you up without filling you out.

Nuts

A handful of nuts will provide you with healthy fats and protein. Pair it with an apple, banana or veggies for the perfect mid day energizer.

All natural Protein Bars (1/2 or whole)

Always check the label for real ingredients.

Ex. Almonds, Dates, Honey and Flaxseed. If you cannot pronounce most of the names on the list, don’t eat it. 

Whole Grain Crackers with Hummus

Greek Yogurt/Cottage Cheese

Add fruit or Chia seeds for fiber and Omega-3’s. Nuts for healthy fats, or Cinnamon and honey for a touch of sweetness.

Instant Oatmeal Packets.

Watch out for the flavored packets, which can be loaded with added sugars. Choose the Original kind and add your own sweetener with berries, bananas, cinnamon or a packet of Stevia.

Broth based, Low sodium soups

Perfect mid-day comfort snack, complete with a serving of vegetables

Hard Boiled Eggs

Packed with protein and pairs perfectly with a side of fruit or veggies

Smoothies.

The night before work, or in the morning, blend together your favoritet smoothie for a powerhouse of filling antioxidants.

Coffee/ Tea

For a quick afternoon pick me up and because sometimes, we just wanna sip something tasty.

As you can see, the variety of options are endless and readily available for any situation. Healthy snacking will not only benefit your body and mind, but will help keep you focused and ready to tackle any obstacle that may come your way.

 Feed your body with the best ingredients possible. { Protein, Carbs, and Fat } and beat the hunger before it beats you