If anyone deserves this honor, it’s Paul. Somewhat quiet and reserved, he hangs in the background but works hard and is always ready to motivate and encourage others. I personally chose Paul as the last member of the month for 2015 because he exemplifies what it means to be dedicated to fitness and ended the year with a BANG!
In 2015 Paul accomplished several incredible feats. After participating in several races, he is the first Fit Body Boot Camp member to complete a Spartan Trifecta in Hawaii in one weekend, which comprises 3 very difficult and technical obstacle course races over only 2 days. He went on to complete a second and third Spartan Trifecta to include the most difficult course at the Spartan World Championship in Lake Tahoe. Just so you understand, 3 Trifectas means 9 full races. But that wasn’t enough.
In total for 2015, Paul completed 16 races. These races include:
Jan: Spartan Sprint, Super and second Sprint
Feb: OC Chili Winter Trail Series
Mar: OC Chili Winter Trail Race
April: Ragnar SoCal Road and Ragnar Zion Trail Race
May: Laguna 5K
August: Spartan Hawaii Beast, Super and Sprint
Sept: Epic Race and Spartan Beast
Oct: Spartan Beast and Long Beach Half Marathon
Nov: Spartan Super
Now, you won’t be seeing too much of Paul for a short time because in his last race, the Spartan Super in November, Paul actually fractured his foot just before hitting the first mile of a 9 mile race. Of course, that did not stop him. He was determined to finish no matter what to ensure he completed his third Spartan Trifecta and receive a very coveted x3 medal.
So how did he do it?
In his words, Paul states, “Aside from occasional distance running, boot camp has been my SOLE training and preparation for these races. The trainers are amazing and push you far beyond what you could possibly do on your own. They help you progress by expecting more and more out of you, but stay focused on technique to avoid injuries while training. Ali and Oscar’s enthusiasm is contagious and their belief that I can complete
these races encourages me and gives me the confidence to do them.”
Paul was determined, committed & dedicated throughout the 2015 race season and it is an honor to present him as the 2015 Member of the Month for December. Let’s see what he will bring to 2016.
It’s time to examine the art of packing the perfect lunch.
While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.
The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.
According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.)
Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids need.
Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches.
Step 1: Hydration
Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.
It’s easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.
Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.
Step 2: Protein
2 – 3 servings daily
1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg
Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.
Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs.
Step 3: Whole Grains
Kids 6-9 yrs: 4 – 7 servings daily
Kids 10-14 yrs: 5 – 8 servings daily
Teens: 6 – 9 servings daily
1 serving equals: 1 slice of bread, 1/2 sprouted bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains
Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined.
White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.
Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.
Step 4: Veggies
4 – 9 servings daily
1 serving equals: 1 cup raw or 1/2 cup cooked vegetables
When it comes to veggies, variety is key. Choose an array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.
Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.
Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.
Step 5: Fruit
3 – 5 servings daily
1 serving equals: 1/2 cup cut fruit, whole fruit the size of tennis ball, half a banana.
Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.
Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.
Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it can have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.
Step 6: Calcium
2 – 6 servings daily
Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 tbsp. Chia seeds.
Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.
Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.
Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, chia seeds.
Step 7: Healthy Fat
3 – 4 servings daily
Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or grapeseed oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.
You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body.
Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.
There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.
Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.
Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.
Get the most from your workouts. Use compound movements (train multi joints at a time). Big muscle groups burn more calories. And to get even better results, cut your rest period in half and push yourself harder – results will comes faster than you ever thought possible.
Perfect Packed Lunch
Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch. Servings: 1
Here’s what you need…
For the wrap:
1 green tortilla
Your choice of protein: 1 veggie patty, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
1 Tablespoon hummus
For the veggies:
1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
1/4 cup hummus
For the yogurt:
1/2 cup plain Goat, Greek or coconut milk yogurt
Handful of berries (strawberries and blueberries)
A dallop of raw honey
For the trail mix:
1oz raw mixed nuts
5 golden raisins
Spread the tortilla with hummus, line with lettuce, tomato slices and protein. Wrap and slice in half.
Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
Pack the yogurt in a small container and top with the berries and honey.
Mix the raw nuts with the raisins and pack in a small container or bag.
Don’t forget to pack a container of water and a napkin!
Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.
So many delicious options! Take advantage of the season and indulge.
4 Tactics for Faster ResultsHave you ever been frustrated over a lack of results from your workout routine?
If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.
When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.
Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.
I have good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.
Tactic #1: Focus on Negatives
Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:
Positive strength: the motion of lifting the weight.
Static strength: holding weight in a contracted position.
Negative strength: the motion of lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.
Tactic #2: Do a Drop Set
Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.
Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.
Use this technique only once or twice per workout, on the final set of the exercise.
Tactic #3: Modify the Exercise
There are certain exercises that are considered ‘staples’ in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…
While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:
Squat on a Bosu ball or balance board.
Place a weighted bar across your shoulders and do walking lunges.
Use an exercise ball for chest presses instead of the bench.
Do a full squat between each repetition of shoulder presses.
Do a shoulder press between each repetition of bicep curls.
Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.
If you’d like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.
Call or email today – I look forward to hearing from you.
Easy Slim Down TipDo you want a smaller waist? Try this easy slim down tip: Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies. This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist.
Mean & Clean BurritoHere’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa. Servings: 1
Here’s what you need…
1 sprouted grain, flourless tortilla
1 Tablespoon hummus
1/3 cup cooked brown rice
1/4 cup cooked black beans
1/2 cup cooked chicken, chopped (or baked tofu)
2 Tablespoons fresh corn kernels
2 Tablespoons chopped cucumber
1/4 cup shredded arugula
3 cherry tomatoes, chopped
Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
Top the tortilla with rice, beans, chicken and veggies.
Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.
Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.
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Fill yourself up with a tall glass of water and a yummy apple about 20 minutes prior to eating! You’ll feel full and be healthier! Does it have to be an apple? No, try grapefruit or watermelon. Any fruit will do!
Drink This Not ThatChanging what you drink just may be the magic weight loss bullet you’ve been looking for.
David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They’ve even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.
What most people don’t know is that it’s a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you’re sipping on.
Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.
Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)
1,498 calories / 44g fat / 214g sugar
Drink This Instead: Smoothie King High Protein Banana (20oz)
322 calories / 9g fat / 23g sugar
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.
SoBe Green Tea (20oz)
240 calories / 0g fat / 61g sugar
Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)
74 calories / 0g fat / 18g sugar
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.
Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream
660 calories / 22g fat / 95g sugar
Drink This Instead: Starbucks Venti Caramel Cappuccino
170 calories / 6g fat / 18g sugar
There’s no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.
Worst beverage: Naked Protein Juice Smoothie (15.2oz)
418 calories / 4g fat / 53g sugar
Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)
180 calories / 5g fat / 27g sugar
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it’s called a beer belly for good reason, since many alcoholic beverages are loaded with calories.
Worst beverage: Red Lobster Traditional Lobsterita
890 calories / 183g carbohydrates
Drink This Instead: Red Lobster Classic Martini with Gin
140 calories / 0g carbohydrates
Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It’s easy to see how these calories quickly add up into unwanted pounds.
Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.
Remember that small changes to your lifestyle over time will make the difference.
I’m always available to help – call or reply to this email and I will be happy to serve your needs!
Nature’s Perfect Thirst-QuencherThe best drink for both weight loss and health is…water. Here are 4 great reasons to fill your glass to the brim with crystal clear water:
Staying hydrated enhances weight loss.
Drinking water prevents dehydration.
Filling your stomach with water before meals prevents overeating.
Quenching your thirst with water hydrates your skin, giving it a more youthful glow.
Easy Chilled GazpachoGazpacho is a cold tomato-based soup that originated in Spain. What better time to enjoy a chilled bowl of gazpacho than on a hot summer day? Use fresh ingredients for the best possible taste.
Here’s what you need:
3 cups tomato juice
1/3 cup red wine vinegar
1 Tablespoon olive oil
2 large tomatoes, quartered
1 cucumber, peeled and cut into chunks
1 small onion, peeled and quartered
1 sweet green bell pepper, seeded and quartered
Dash of hot sauce
Fresh ground salt and pepper to taste
2 tomatoes & 2 cucumbers chopped for garnish
Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender. Turn on high speed for 40 seconds.
Chill the soup for 30-60 minutes.
Place chopped cucumber and tomato in each serving dish and fill with soup. Serve immediately.
Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.
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1. Drink a large glass of water and eat an apple before going to any party.
2. Concentrate on people, not food.
3. If there’s music….dance!
The Top 5 Ways You Eat Too Much
Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.
According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:
1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.
Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
Use smaller plates and wait 20 minutes before deciding if you want seconds.
Eat slower so your appetite can catch up with what you’ve already eaten.
Don’t place serving dishes on the table. Pre-plate your food and then put the rest out of reach.
2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can’t walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.
Chew gum throughout your day to avoid mindless munching.
Keep tempting snack foods out of sight and out of mind.
Never eat directly from a package. Portion out your snack into a dish.
Don’t purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.
3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you’ve consumed and often stop only when it’s time to leave.
Stay more than an arm’s length away from the buffet or snack bowls.
Put only two food items on your plate during each trip to the table.
Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.
Ask your waiter to remove the bread basket from the table.
Before you eat, ask your waiter to box half of your entrée to take home.
Decide to either share an appetizer or a dessert, never have both.
Skip the appetizer menu and instead start your meal with a side salad.
5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don’t plan your meals ahead of time and end up eating whatever you can quickly find.
Pack a healthy lunch and bring it with you.
Stock your work area with healthy protein-filled snacks.
Drink plenty of water throughout the day.
Turn off the computer or pull your car over while you eat.
By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.
Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
A Simple Mind Shift
Want to eat less without feeling deprived? This simple mind shift will help you do just that:
Instead of eating until you feel full, stop eating as soon as you are no longer hungry.
Fire-Roasted Chile Omelet
Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado. Servings: 2
Here’s what you need…
1 teaspoon olive oil
3 small tomatoes, finely chopped
2 (4oz) cans of fire-roasted, diced green chiles
12 egg whites
2 Tablespoons water
Non-stick cooking spray
In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.
Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.
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Please note that our 9:00 am class has changed to 8:30 am. This is necessary due to summer camp programs running at OC AllStars Cheer & Dance. Take advantage and sign your kids up! Camp at OC is fun!!!! They will have a great time.
CALL FOR MORE INFO: (949) 766-8326
***Child Care will be available***
We will have child care available during the 8:30 am class ONLY!
Fees Schedule: $3.00 for the first child, $2.00 for the 2nd child, and $1 for the third child.
21 Day Rapid Fat Loss Program
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Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.
So what do fit people do in their “healthy lifestyle”? Take a peek with the following 7 Habits of Highly Fit People:
Habit #1: They Don’t Buy Junk
Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.
Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.
Habit #2: They Have Priorities
Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.
Treat exercise time with the same importance that you would a business meeting or trip to the dentist.
Habit #3: They Stop When Full
Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?
The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.
Habit #4: They Push Themselves
Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.
Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.
Habit #5: They Don’t Eat and Watch
Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?
Eat before or after your entertainment and pay attention to what and how much goes into your mouth.
Habit #6: They Drink Water
Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.
Habit #7: They Are Supported
Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.
Want instant support? Call or email me today to get started on your own customized fitness plan.
I hope that these habits have inspired you to make a change for the fitter in your own life.
If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.
If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.
As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.