When you think about starting something new —

• do you feel excited
• do you feel like you are stepping onto a large platform about to dive into shark invested waters
• are you one of those folks we are always starting something and not finishing it
• are you someone who says you are going to do it and boom it done!

2 snaps up to you if you are the later. So many of us struggle with getting start and actually finishing. Today is all about how to keep that moving forward. The biggest reason people fail at creating and sticking to new habits is that they don’t keep doing it. That seems obvious: if you don’t keep doing a habit, it won’t really become a habit. So what’s the solution to this obvious problem’ Find a way to keep doing it. When you look at it this way, the key to forming a habit is not how much you do of the habit each day (exercise for 30 minutes, eat 5 meals, etc.), but whether you do it at all. So the key is just getting started. Let me emphasize that: the key to forming a habit is starting each day. What do I mean by starting’ If you want to form the habit of meditation, just park your tushy down in a quiet area each day. If you want to form the habit of running, just lace up your shoes and get out the door. If you want to form the habit of writing, just sit down, you can write it out long hand or type on your computer. Form the habit of starting, and you’ll get good at forming habits.

Easier Said Then Done — How Do You Get Started’

What happens when you wake up and don’t feel like doing yoga or heading to your cycle class’ Let’s first take a look at why you don’t feel like starting. It’s usually for one or both of these reasons:

1. You are comfortable with what you’re doing (doing something online, sleeping, just sitting down =)), and the habit you’d like to start  it’s too hard – aka not comfortable. We cling to the comfortable. We love our comfort zone!!!
2. It’s too difficult to get started — to do the habit, you have to buy stuff or find someone who will help or teach you, or drive 20 minutes to the gym, or go get a bunch of ingredients, etc. — This is when the excuse monster rears its ugly head.

Those are the main two reasons, and really they’re the same thing. So the solution is to make it easier and more comfortable to do the habit, and easier to get started. Some ways to do that:

• Focus on the smallest thing — just getting started. You don’t have to do even 5 minutes — just start. That’s so easy it’s hard to say no.
• Prepare everything you need to get started earlier. So if you need some equipment, get it ready well before you have to start, like the evening before, or in the morning if you have to do it in the afternoon, or at least an hour before. Then when it’s time to start, there is no barrier.
  • I lay out my gym clothes the night before so all I need to do is put them on my body.
  • I make my shopping list on Friday night and head to the grocery store on Saturday afternoon so I have food in the house for the week.
  • I put my workouts in my calendar weekly so I know when I’m working out.
• Make the habit something you can do where you are, instead of having to drive there.
  • Can you buy videos and do workouts at home
  • Can you pull out your ipod and just dance for 20 minutes
  • Can you grab stuff out of your cupboard and make a new recipe’
• If you have to drive or walk somewhere, have someone meet you there. Then you’re less likely to stay home (or at work), and more likely to go — and going there is the same thing as getting started. This works because you’re making it less comfortable to not start — the idea of leaving a friend waiting for you at the gym or park is not a comfortable one.
  • I recently started going to a cycle studio where if I don’t cancel the night before I lose my money.
  • Sign up for personal training sessions
  • Work with a coach on accountability
• Tell people you’re going to do the habit of starting your habit every day for 30 days. Having this kind of accountability motivates you to get started, and makes it less comfortable not to start.
  • This is the main reason why I started this challenge to help you get moving on a goal you may have been putting off.
• Start with the easiest version of the habit, so that it’s easy to start. For example, if you want to form the habit of reading, don’t start with War and Peace, but with the Shopaholic Series or whoever you find fun and easy to read. If you want to start yoga, don’t start with a head to a 90 min power yoga, head to a 60 min to class or find a website that shows you a few salutations.

Make it as easy as possible to start, and hard to not start. Tell yourself that all you have to do is lace up your shoes and get out the door, and you’ll have a hard time saying no. Once you’ve started, you’ll feel good and probably want to continue (though that’s not a necessity). Learn to love that moment of brilliance, and your habit troubles fade like the night.

Today’s assignment

Pick 2 of the starters that you could do to help you get started with one of your goals.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss
Day 19 — Know Before You Go
Day 20 — Courage and Strength
Day 21 — You Can’t Out Run A Bad Diet
Day 22 — 10 Days To Go!
Day 23 To Cleanse Or Not Cleanse
Day 24 The Power Of Sleep
Day 25 — What’s Your Why
Day 26 — I’m Stressed

Now. when you hear this you like what are you talking about. Over the past 2 years I’ve spent time working on mine. So. here’s a peak into me. Three years ago I was working slaving for a corporate gym burning the candle at both ends. One day I was like what am I doing. I’m exhausted, I’m giving them 60% of my money and they still want more. What else could I give’ Umm.. my notice.  My WHY — I wanted to be happier, less tired, go vacation with my husband with it not be the “right time” be appreciated for me hard work. I scaled back my time at gym and started working for myself training clients online. I was — less tired, had more energy and was HAPPIER! I was doing what I wanted to do — servicing clients.  What made me snap was my WHY! I started training becasue I wanted to help folks lose weight and get healthy. I didn’t want to hit quotas, if I wanted to do that I would have stayed in sales in corporate America. So.. let’s get down to today’s lesson.

• What’s your WHY’
• We’ve talked about a number of different mindset and motivational ideas, but really WHY are you looking to get healthier’
• Why are you looking to make a change’
• Who supports my success’
• Who needs me to succeed’
• Why now’
• Is my why big enough’

People who know their “why” will make their dreams come true. At times you may look in the mirror and think to yourself, I can’t do this, this is where you borrow belief. Allow yourself to be taught.

Today’s a assignment is a little tough. We are rapidly reaching the end of our time together so — I need to make sure I get it all in.

1. Decide what you want’
   • Where do you want to by the end of the year’
2. What is your why’
   • So deep and meaningful that it makes you want to move any obstacle to make your goals happen
3. Solid game plan
   • When we set goals at the beginning of this challenge where they solid’ Can you measure how far you have come’
   • Are your goals should be on paper!
   • Your goals should be posted someplace you can see every day to remind you of where you are going!
4. Commit
   • You can’t do just say I’ll try. You need to commit.
   • Are you willing to commit to be in a different place 12 months for now’

1. Personal Development
   • Become a student of a healthy lifestyle
   • Invest in coaching to help you get over your hurdles
   • Invest time in reading and learning about health and fitness
   • Invest in researching the best foods for you and your family
2. What’s you holding you back
   • Here is where you put the Hairy Eyeball of Truth

Don’t wait for someone else to to create what you want! In the words of Nike — Just Do It!! Another good blog post, Make Yourself! Love’d the Nike campaign.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss
Day 19 — Know Before You Go
Day 20 — Courage and Strength
Day 21 — You Can’t Out Run A Bad Diet
Day 22 — 10 Days To Go!
Day 23 To Cleanse Or Not Cleanse
Day 24 The Power Of Sleep

It’s no secret that we feel better when we get a good night’s sleep.  Tossing and turning all night, or simply hitting the sack too late, can leave us feeling un-energetic and grouchy the following day.  An adequate amount of restful sleep, on the other hand, makes us more alert and improves our mood. But a good night’s sleep has a lot more benefits than that.  It can improve our mental and physical health in several ways.  Here are some of the reasons we should strive to get enough sleep each and every night.

1. Getting enough sleep is good for your heart.  Our hearts slow down when we’re sleeping, so it stands to reason that not getting the sleep we need makes our hearts work harder for longer than intended during the course of a day.  Lack of sleep can also be linked to higher blood pressure and cholesterol, both of which are bad for the heart.
2. Sleep helps us fight disease and infection.  As we sleep, our bodies produce more of the hormones that aid the immune system, such as melatonin and cortisol.  These hormones can help prevent cell damage that leads to cancer, and they help fight off germs that cause colds, the flu, and infections.
3. Long-term memories are formed during sleep.  So when we get a good night’s sleep, we are giving our brains time to store more information away for later reference.  If you are suffering from forgetfulness, try getting a little more sleep.  Chances are, it will help.
4. Adequate amounts of sleep can help us maintain a healthy weight.  Studies have shown that those who sleep less than 7 to 8 hours a night are more likely to be overweight.  This is believed to be due in part to lower levels of leptin, a hormone that regulates appetite, and higher levels of ghrelin, a hormone that simulates hunger.
5. Getting the sleep you need can help ward off depression.  One of the contributing factors in depression is serotonin deficiency, which often occurs in those who do not get enough sleep.
6. Sleep is the time when our bodies repair themselves.  They create new cells to replace those that have been damaged during the waking hours.  This is one of the keys to good health.

Getting a good night’s sleep can help us be more productive, happier and healthier.  It gives our bodies a chance to produce hormones that we need and regenerate itself, and our brains a chance to file away the things we need to remember.  Getting enough sleep each night is one of the most effortless, yet most important, things we can do to keep our bodies functioning as they should. Here are some tips for getting a good night’s sleep.

• Set a bed time — I know are over 9 years old, but I have a bed time. I typically get up most days at 5:30am and if I don’t have a bed time I would be a let’s just say you might not like me. =)
• Don’t eat to close to bed time — You don’t want to be full before you go bed. You want to stop eating 2-3 hours before bed.
• Have a ritual — I’m typically lights out at 10pm. At 9pm I’m in bed reading to help quiet my mind. If I find that I can’t shut down my brain I will grab a notebook that I keep my bed and write what’s on my mind so it gets out of my head. When it’s winter, I cozy up in bed with a nice mug of tea.
• How’s your bedroom — Is it too warm, too cold, is your mattress comfortable, do you have comfy pillows’ Make your bedroom a little sanctuary.
• Wake up at the same time every day — I know that some of you work varying shifts so I know that it’s tough, but try your best to get the same number of hours of sleep. I ask that you strive for at least 7 hours of sleep/night.
• Get the electronics out of the bedroom — that means no TV or cell phones. Your bedroom should be just for sleeping and umm.. sex.
• Avoid stimulants to close to bed — that means both coffee and as well as alcohol. Both could cause you not to sleep.
• Sleeping pills — this is between you and your doctor. If you really struggling with sleep and doing all of the above and more check with your doctor. I’m a pretty good sleeper, but during certain times of the month I struggle with sleep. During that time of the month I use a sleep spray. It helps me fall asleep and stay asleep.

Resources: I’m Exhausted

Today’s Challenge:

If you have challenges sleeping, what 2 things can you do this week to help you to get a good night’s sleep. I know that most of you will say that I can survive on only x hours of sleep. Studies show that if you don’t sleep you will not lose weight. 

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss
Day 19 — Know Before You Go
Day 20 — Courage and Strength
Day 21 — You Can’t Out Run A Bad Diet
Day 22 — 10 Days To Go!
Day 23 To Cleanse Or Not Cleanse

We have 10 days to go to complete the challenge, where are you” Do you need a breather’ Are you keeping up’

Today’s challenge:

• Pull out your goals and see where you stand’ Where are you’ Do you need assistance. I’m offering 15 min laser coaching for the next 10 days shoot me an email with times you are available and we’ll figure out how to get you to where you want to be by the end of this 30 day challenge.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss
Day 19 — Know Before You Go
Day 20 — Courage and Strength
Day 21 — You Can’t Out Run A Bad Diet

I was introduced to FlyWheel by my good friend Andi, she is a spin junkie.  So.. when I was heading to NYC for the weekend I was pumped that I got to be able attend a class and I was hooked. I left class a sweaty mess. A day later my legs were like yes, you challenged it. It felt good. A few weeks after my trip I heard rumors that FlyWheel Boston was opening and would be close to my house! I headed to a class and it was just as amazing as it was in NYC. My class was with Jessica. She was a lot of fun. She keep reminding us to not focus on what we were unable to do but to be grateful about being able to take a cycle class at 9:30am on a Wednesday morning.

One of things I like about Fly Wheel Boston is the scoreboard, now it’s not on all the time which is nice as I would become a little fixated and not really focus on my ride or form, but it’s flashed just enough so you see if you are challenging yourself.  They also will send you and email post class to give you your results. I love that so I can see that while I’m not the best cyclist in the world, I’m on my way. This journey is me vs me and not me vs the class. I will admit in the back o f my mind it would be nice to be at the top of the leader board. Hmm..

Now I’m not one of those cycle class junkies. I actually really don’t enjoy biking, but I needed to mix things up. FlyWheel Boston is what gives me just that, I’m able to get out of my fitness rut and push myself out of my comfort zone. The times of the classes are at convenient for me and I also like that you can sign up 1 week in advance. I block out my exercise times 1 week in advance and this is perfect. I treat these classes as an appointment I cannot break and in fact, I can’t if I don’t cancel before 5pm the day before my class I lose $$ now that’s an incentive! I also like the fact that when I register I can register a friend.

I took a second class this week this week with Melinda.  She was just as motivating and Jessica but she had a humorous edge, which I love. It reminds me not to take myself to seriously when working out.  At the end class we were doing a race and she was encouraging us to break out of our comfort zone and said we should be pedaling so fast that we should be scared that we will pee our Lululemons. Now that’s my kind of humor and yes I did pedal faster and no I didn’t wet my lulus =) If I did pee my Lulus I’m lucky there is a Lululemon in the Prudential Center so I could easily replace.

When you get about 30 min into class you pull out 2 different weight bars and we will do a nice upper body strength training session. Now don’t turn your nose up with you are pulling out 2 pounds and 4 pounds. With the number of reps we do and the static holding.. Boy your upper body feels it.

The bikes have torq and RPM so I like that during class you know where you should be. I LOVE that becasue in the past when I took cycle classes I  never really knew where I should be. With that said, the instructor is reminding that this a range and you should listen to your body.

I almost forgot the best part. They give you cycle shoes. I’ve never in my life worn cycle shoes and I’m still struggling to “clip in” and “clip out” but they made a huge difference in the ride. I had never invested in a pair becasue I was a casual cycler, and really didn’t see the point, well.. now I do… I felt I was able to pedal faster and really climb hills much easier than when I just had on sneakers. They also provide you with self locking lockers — so no need to bring a lock with you. FlyWheel  Boston is so smart there is also a board where you can write you name and locker name in case you forget. I’ll admit I haven’t used this, I play guess the locker game, but I’m sure that will soon wear on my patience. =) There are also nice white fluffy absorbent towels and filter water for the ride of your life.

If you are in the Prudential Center give FlyWheel Boston a try, you will not be disappointed.  My goal is to be there every Monday and Wednesday on my favorite bike which is bike 14. Why bike 14, don’t ask I”m not sure why.

This summer I was watching the highlights of the ESPYs for my non sports folks, the ESPYs are like the Ocars for all sports. Every year they have the Arthur Ashe Award and this year Robin Roberts from Good Morning America won the award. I listened to her speech and was so moved I wanted to share it with you.

After watching this speech I’m left with this as a mantra — This to shall pass. I say it whenever I feel I’m facing a big challenge or I’m feeling overwhelmed. I take a deep breath and say This to shall pass. Can you adopt this as your mantra when you feel overwhelmed, what could you say when you are feeling overwhelmed or even a little discouraged.

I strongly believe with belief in yourself and the process, you can preserve.  One of the lines from Robin’s speech that I love is “let faith answer the door”.  Please don’t take this to be religious I think faith in oneself is just as important as faith in a higher power.

I’m also a big believer in theme songs. My theme changes every year and right now I have two that have helped me through some tough spots.

Everybody’s Got Their Something

Titanium

Today’s challenge

1. When things get tough where will you find your strength’ What will be your mantra’ Do you have someone you can reach out to that can give you a pep talk ‘
2. What will be your theme song”

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss
Day 19 — Know Before You Go

Most of my clients say to me it’s all well and good when I’m home, but how do I manage traveling, vacations or eating out. I promise you can still be social and still maintain a healthy lifestyle.

1. Know before you. Most restaurants have their menus online. Go there and check it out. Most restaurants can accommodate specials requests. I highly recommend you ask nicely — you get more with honey than with vinegar. I always start with “Is it possible….” If it’s not have a plan B.
2. Don’t arrive hungry. Have a small snack before you go.
3. Navigating the menu.
   1. Pass on the bread basket
   2. Look for simple, clean ingredients
   3. Skip the appetizers and have a salad (dressing on the side) or clear soup
   4. If your meal comes with a not so healthy choice — as if you could replace it with a veggie or even extra veggies. Here’s my philosophy as much as it kills my husband when I do it. If I see another veggie paired with a dish I’m not eating I will ask “Is it possible to have .. the asparagus with my dish’
   5. Don’t afraid to ask for details.
   6. Ask if your meal can be cooked without oil and butter
   7. Ask if you could have it grilled , baked or steamed
   8. Have an appetizer as an entree
   9. Sauces on the size

*If this is a treat meal, then you can have a fun appetizer, meal, dessert OR alcohol.

Best choices are different restaurants

Italian Food
Protein — grilled, baked or broiled Any protein works best — meatballs are okay (ask how they are prepped)
Salads — dressing on the side
Pizza is a treat –you  make it a little healthier with whole wheat crust or  by adding a protein topping
Pasta is a treat
Skip the cheeses, Alfredo sauces and the cured meats

Mexican Food
Protein — grilled, baked or broiled
Salsa
Guacamole — watch your portions
Skip the chips, beans and rice  — sorry

Japanese
Sashimi is great or ask that your rolls be made without rice
Skip the fried AKA tempura

Thai
Protein — grilled, baked or broiled
Satay
Non fried rolls
Tom Yum soup

Chinese
Stick with steamed proteins and brown rice
Most Chinese food is cooked with a lot of oil and sodium

Will you be traveling” Clean Food Ideas For Travel

Today’s assignment. 

1. What’s your favorite place to eat out’ Take look at the menu and how can you make one of their dishes healthier.
2. If you are traveling how could you make travel a little easier.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals Day 18 — Successful Weight Loss

When following a strict weight loss regimen, it is important to plan out your food for the day so you don’t spend all day thinking about food.  Basically, if you have everything planned out, you don’t have to keep thinking about what you are going to eat or how hungry you are.  When you plan your meals correctly, the weight loss becomes much more likely to happen.  Here are a few tips for meal planning for weight loss success

• Plan for Breakfast — Breakfast is the meal that gets your metabolism running and, if done properly, can help you burn fat all day long. It is important to plan for breakfast because a rushed morning makes for poor food decisions. Planning for the morning is better done the night before. Now, this doesn’t mean you need to pour your cereal and let it sit overnight, but you should have an idea of what you want to eat when you wake up. A tip for planning for breakfast is to take everything out the night before, like your utensils, cereal, and anything else that can be left out, and consolidate your cold ingredients in one space in the refrigerator. This will help you to be more efficient in the morning when your eyes are not quite open yet. Hard-boil your eggs the night before, peel and store in a ziploc bag in the refrigerator.  They are the perfect morning protein that even the sleepiest dieter can manage.

• Set Up the Snacks — When we get hungry during the work day, those lunch room or cafeteria vending machines start calling our name, whispering sweet nothings. If you start a love affair with these vending machine vixens, you’ll be sorry. While trying to live a healthy lifestyle, those giant boxes packed with unhealthy choices are your worst enemy. This is why it is so important to plan your snacks for the day. By bringing fruits and vegetables or other healthy options from home, you will be able to control your hunger and avoid the trips to the vending machines. Great snacks for the workplace include an apple, plain popcorn, cut up veggies, whole nuts, and Greek yogurt. Not only will you feel better about the choices you make throughout the day, you will be able to stick to your weight loss goals for the long term. Small healthy snacks should be planned out for the day so you and your diet stay on track, and away from the vending machines.

• Plan for Lunch and Dinner — When you don’t have a plan in place for your main meals, chances are you could end up foraging in the refrigerator and coming up with a bowl of leftover mashed potatoes as a main course. Or worse yet, calling for pizza or driving through the fast food place. This will turn into a dieting disaster, so it is important to think about your meals ahead of time. When your diet consists of lots of vegetables, fruits, protein, and whole grains, and all you have in the refrigerator is cold spaghetti noodles, you are putting your diet in jeopardy. Fill your refrigerator and pantry full of healthy choices and write out your meal plan for the week.  If you fall off your diet routinely just because you didn’t plan your meals, you may be sabotaging your diet.  Make the commitment, then make the plan. When you take the time to plan your meals and snacks, you have a better shot at keeping up with your weight loss goals. By planning your breakfast, being sure to pack appropriate snacks, and planning your lunch and dinner, you will be able to fend off the evil vending machines, fast food lines, and unsuccessful attempts at foraging for healthy foods. Remember, the food you eat should be a choice, and not just what is available on a whim. Plan for your meals and plan for a healthier you.

To give you a headstart I’ve give you 35 clean eating meal ideas,35 Healthy Meal Ideas.

Today’s assignment. 

1. Using the healthy meal ideas, make a menu of the week.
2. Make a list of snacks you can bring with you no matter where you so you aren’t tempted.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals

I get this question all the time from my clients and folks who take my class. There is so much information out there. I want to keep this very simple. Much of what we eat before and after (even during) will be determined by your personal preferences, food tolerances and experiences. This is followed closely by your athletic and/or aesthetic goals. Much of the information that I’m sharing with you on this challenge is very high level, if you have specific questions about your personal goals. Let’s set up a 15 min conversation. Just shoot me an email to schedule.

This is a challenge with my job as a health coach.  Not all solutions are created equal when it comes to pre- and post-workout nutrition isn’t a one-size-fits-all scenario. It’s the blessing and curse of my job.

Before we get too far into this discussion. I first want you to focus on are you getting in all the components of a meal like we talked about earlier in this series. If you aren’t getting in all your meals, then stop don’t pass go and focus on making sure you are eating.. If you are doing all of that then read on.

• Pre workout –gives you energy to train optimally.
• Post workout — all about feeding your muscles and helping you to recover.

Now with that being said, this all really depends on when you workout. I don’t advise working out on an empty stomach. Many preach about fasted cardio aiding in fat loss the research is inconclusive. Some studies say yes and other say no chance for me the jury is still out so I say eat.

Early AM Workout
I recommend having at least a whey protein shake. It’s easy to digest and gives you nutrients to to fuel you while you workout. My favorite shake is Isagenix Isapro mixed with 1 scoop Want More Energy. I get my protein and electrolytes. I sip this while I workout.

Workout Later In The Day
Schedule your workout and count back 30 minutes — take your meal that you will have before and cut that in half.  — This 30 min is just a start, you may find that you need a little more time due to your digestive system. Here is where it gets tricky based on your own body’s digestion you will need to determine how much in advance you need to eat so that you aren’t too full and not starving.  Here is where YOU listen to your body.  You can do a fruit and a protein or  2 rice cakes and a small piece of fruit.

Best protein sources
Whey Protein
Egg whites
White fish

Best fruit sources
apples
peaches
(nothing to big — medium size)

Not so good choices
beef
heavy fishes — salmon or swordfish
dried fruits
any good fats — nuts, nut butters, good fat oils
*These will slow down the rate of absorption

Post workout you’ll want to consume at minimum 10 min after a good lifting session and a late as 30 min.
You should have a fast acting protein.

• Whey protein
• Egg whites
• Dairy (cottage cheese, greek yogurt)
• White fish
• Turkey

You will also want to couple that with a fast acting carbohydrate.

• sugary fruits (pineapple, apples, mangos)
• rice cake
• chocolate syrup

Resources:
When And How To Use Shakes
What’s The Best Protein For Losing Weight

Today’s assignment. 

1. If you haven’t been getting in your meals, review Day 4.
2. What will you do to incorporate pre/post nutrition into your workout.

** Remember if you need assistance determining your pre/post workout nutrition contact me for a FREE 15 min consultant.

Interested in getting started with whey protein shakes.  I highly recommend this as a starting point, it’s a nice healthy jumpstart.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones

If you workout is mid day or evening.

We all want to believe calories in calories out. Basically what we’ve heard over and over again. Eat less move more. Well…that’s all well and good, but

for us ladies our hormones play a major role in our fat loss. Now I specifically use the terms fat loss as I don’t believe in the scale. The scale isn’t an accurate measure of fat loss. Let’s face it for most of you, your goal isn’t to run around with a scale showing people you hit your high school weight. We aren’t on the wrestling team. But we would LOVE to hear from folks you look good have you lose some weight. You’d LOVE to look in the mirror NAKED and see the results! So. that is why today we talk about hormones. It’s our hormones that swing us back and forth.

If you balance out your hormones you will eat less, and the calories will take care of themselves. This is the essential difference between fat loss and weight loss.

The 9 hormones responsible for fat loss include:

1. Adrenaline — tells the body to burn fuel
2. Cortisol — during periods of stress, it shuts down all the hormones the burn fat
3. Ghrelin — this is what causes your stomach to growl
4. Glucagon — helps to regulate both sugar and fat usage as fuel
5. Insulin — helps to break down carbs and sends energy to cells, but too much insulin causes our bodies to store fat
6. Leptin — controls hunger on a day to day basis
7. HGH — responsible for body composition
8. Thyroid — stabilizes metabolism
9. Estrogen — it’s a sex hormone yes, but is also it what cause us ladies store more subcutaneous fat

I want to you to know that there is SO much more to hormones than what I just described. This is just a small overview. There are so many resources out there, I’m reading all the time. I feel for many of my clients it’s the hormones that’s causing them to stay stuck. Especially when they are eating clean, working out and being consistent.

Ways to help balance out hormones:

• Get more sleep — 7-9 hours/night.
• Quality of food matters — look for more whole food sources, if you can afford purchase organic, grass feed beef and limit dairy
• Add extra fiber in your diet — include ground flax seeds and chia into diet. Another source that I like to add to my shakes is Fiber Pro.
• Eliminate added sugars artificial sweeteners and high fructose corn syrup
• Exercise — breaking a sweat helps with stress management as well as way to get your hormones working for you
• Stress management — this goes back to mediation. We’ll talk about stress in another lesson.

When I mention exercise I don’t want you to think go hard or go home. As we’ve talked in early lessons some of you are cardio queens or lifting monsters. The key is to find the balance between both. I’m big fan of doing big combination sets.  For example a workout would like like this.

Set a timer for 5 min
10 Bentover rows
10 lunges/leg with bicep curl
10 squats
Keep moving until you are tired, rest and them come back in.
You’d repeat for 5min

Then you’d set the timer again for 5 min

20 mountain climbers total
10 jumping jacks
20 high knees
rest for 30 secs  and repeat for 5 min

Alternate back and forth for 30 min total and then walk on a treadmill as fast as you can walk without breaking into a run. You can do this on an incline or flat.

Balancing out your hormones can be done by changing your lifestyle. If you find that’s not working, if you feel you have an hormonal imbalance I HIGHLY recommend you see a naturopathic doctor. I say this because they can help you to understand what hormones maybe out of balance as well as test you to see if you have certain food intolerance’s that may cause inflammation. Now your general practitioner may be able to do this as well.

Resources:
The Hormone Diet

Today’s assignment. 

1. Pick 2 items from the hormone balancing list that you will implement.
2. Give the workout a try this week. Report your results. How many rounds did you get through.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences

Here we are 1/2 way through the challenge how are you doing’ Are you following through every day on the assignments’ I really would love some feedback. This is the first time I’ve run this time of  type challenge. Is it too much to do it daily or would it be better to do on a weekly basis.  Please shoot me an email to give me feedback. You really can’t hurt my feelings, I really want to know I have can best serve you.

Have you been struggling’ Do you know what you should doing but are unable to actually do it” Get in line that’s how most people operate. No matter how convinced we are that we want to start a healthy lifestyle, lose weight, start exercising, eating better, drinking more water, etc. it seems very challenging almost to the point of overwhelm.

Don’t stress out; life would be very boring if we all could just easily do the “right thing.” I don’t know about you, but I’m AWESOME at coming up with excuses. I can justify ANYTHING. Am I alone”  The excuses I build in my mind all seem logical and even very rational. I was really good yesterday so I deserve to have a cookie today; I’m swapped at lunch so I’ll go to the gym after work, I’ll be more effective then; it’s so and so’s birthday, going away party etc I can’t blow off drinks it would be rude. And so on. We forget that even though our reasoning has some logic to it, it’s not GOOD logic and it doesn’t lead us to our dreams. So how do we get ourselves to act on our goals’

Sadly, we respond better to consequences than we do to rewards.  Consequences actually force your brain to look for ways to solve your problems and keep your promises with the energy it would normally use to justify making excuses. Consequences need to be annoying but not physically painful. Here are examples of consequences.

• If you stay up past your bed time you need to sleep on the floor
• You miss a workout, you leave $10 somewhere for a stranger to find
• No cellphone for the day
• No social media for the day
• No watching TV

Are you picking up with I’m putting down”  We are quick to blow off a promise we make to ourselves, but if there is a consequence associated with we may less likely to do it. The best way to burn in a consequence is to share it with someone who can help hold you to your word.

Today’s assignment:

1. If you are struggling to keep up with the challenge — what consequence will you assign to yourself to ensure you start taking action from this point forward.
2. If you are keeping up with the challenge — how are you doing with your goals’ You assignment today is to assign consequences to all your goals.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused
Day 14 — Doubt

Call it what you will. Doubt, self sabotage, fear. What have — at the end of the day it paralyzes you and keeps you from moving forward. A few months ago I read the Slight Edge and the big take away from that book was two fold — easy to do and easy not to.

Not making the changes you want to make that falls into the easy to do category. Looking at yourself with regret, anger and embarrassment, again, easy to do.

Now flip the coin, how would it you feel about yourself, when you are putting forth your best efforts to meet OR exceed your goals.  Now that’s not easy to do, you’ll need to set a plan and take action toward your goals.

Here are 2 great articles I wrote in the past the can further help you with doubt.

Are You Willing’Doubt

Doubt can only be removed by action. — Johann Wolfgang von Goethe

Here we are 14 days in take what has been holding you back” Have you been following along faithfully, have you been taking action on the homework. Or are you sitting back saying I’ll get to it.

Today’s assignment

1. Write down the 1 thing that is holding you back from taking actions on your goals you set during this challenge.
2. Now write down the 2 small actions that you can take in the next 48 hours to get moving forward.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused