There's no time like NOW to create a new YOU!

An important first step to making significant changes in your life is to sit down and give some serious thought to what is going well for you in life and what is not.  You're probably used to avoiding this issue, but it's time to face it!

MAKE A LIST! The act of writing down your thoughts makes them very real.  You'll be much more likely to follow through with your plan if you write it down!  You'll find when you make a list that there are going to be some things that you just can't control.  Don't let that get you down.  Focus on the things that you CAN control!  Everything starts with YOU; so focus on YOU!

When you make changes in your health and appearance, and like what you see in the mirror, everything else will look differently to you too.  The old adage about "rose-colored glasses" is really true!  So don't worry about those items on your list that you can't tackle right ---just tackle YOU!

It doesn't matter what else is going on in your life; no one controls what you put in your mouth except you.  Forget the reasons why you can't make it work and as Nike would say, "Just Do It!"

If you need to lose a large amount of weight, don't despair! Never think in terms of "I'd have to diet for a year to look good!"  Instead, tell yourself that you are going to "eat healthier today". Each new day you'll want to focus only on that day!

Set small weight loss goals and celebrate each five pounds that you lose.  You'll find that the longer you stick to your plan, the stronger your MOTIVATION will become!

If you are just too overwhelmed by the task ahead of you, select several small changes to transform your diet---that you know you can commit to....

1. Decide that for one week you will eat 3 small meals and 2 snacks each day.
2. In addition, you will finish eating for the day before 7 pm.
3. Next week, add another couple of goals.  You will have 3 ounces of lean protein at each meal..in addition to the first two items from the previous week.
4. You will only have 1 diet soda (or none) each day.

And on and on, adding a new item to the list each week.  YOUR GOALS ARE ATTAINABLE!!! You just have to want them more than you want to stay the same.

Abs are Made in the Kitchen

Ever heard the saying “abs are made in the kitchen”? Well it’s true! While training your abs WILL build the muscle… you will NOT be able to see them if you have a layer of fat over the top! In order to “get abs”, you have to lower your overall body fat! Another saying we hear alot is “70% diet, 30% training”… I’d go a step further and say “80% diet, 20% training”.

Most people don’t realize just how important proper nutrition is. While calories in versus calories out will determine weight loss or gain … the TYPE of weight lost or gained is determined by what you’re eating! For example: If you are eating in a caloric deficit and hardly eating any protein, it’s likely that the majority of weight you’re losing is coming from muscle. Same goes for when you are eating in a caloric surplus … if you’re eating clean with plenty of protein, it’s likely muscle ... whereas if you were eating mainly junk food, it’s more likely to be fat. (But remember, if you aren’t incorporating resistance training, you are at a much higher risk of losing muscle and/or gaining fat!)   

Also, keep in mind that it is practically impossible to gain ONLY muscle without a little bit of fat along with it.. just as it is impossible to lose ONLY fat without losing a little bit of muscle.                   

Eat clean and within the calorie range you have determined you need for your goals, and you will likely reach them much faster than if you are “eating dirty”!

April Photo a Day Challenge Pics

                                                                                                      Day 1. Before photo 

Day 2. Breakfast today










Day 3. My Daily Workout

Day 4. Fit Test

Day 5. Athletic Shoes (these were my reward for completing ChaLean Extreme!)

Day 6. Accountability Partners (Some of my girls from my workout class & my challenge group)

Day 7. Rest Day!  YES!!!

Day 8. My Trainers!

Day 9. Sweat!

Day 10. Goals!










Day 11. Ingredient...a favorite










Day 12. Fit club.






I thought I'd update this post.  As you see I only got thru Day 12.  About day 11 I started getting sick and the dr. said it was walking pneumonia, and severe sinus infection.  Needless to say, I did not have the strength to continue working out for about a week, so I missed out on the rest of the month's pics!  Maybe I'll do it again another month!  I hope YOU had success!  If you did, and even if you didn't complete it, I'd love to hear about your journey!

April Photo a Day Challenge

The TeamBeachBody Photo-A-Day Challenge starts today, April 1st, so get your cameras ready! Upload your photo to the TBB Message Boards and you could win a prize! 30 days 30 prizes! Click here for more details... http://beachbodysocial.com/fq9.

If you are not a member of TeamBeachBody, click here to join for FREE!

If you don't want to enter the challenge, this would be a great way to keep yourself motivated and on track.  Feel free to pop over to my fitness page on Facebook and you can post your pictures there.  I, along with some of my other team mates, will keep you motivated and encouraged on your journey!

Visualize your success!

As you work towards your goals, do you picture yourself the way you want to look? Do you see yourself as already fit and healthy, tight and toned? Visualize yourself as you want to be! Then make it happen! Your self confidence will receive a boost and your motivation will increase!

Sometimes it's hard to visualize exactly what your goals are in terms of diet and exercise. Sure, we all want to be "fit" and "sexy" but there is a whole spectrum of bodies that fall into those categories. Yesterday, as I flipped through a magazine with my friend, I pointed out a girl and said, "Now that's what I want to look like this summer!" and shockingly, my friend frowned and said, "Eeeww! She's so muscle-y!". Mind you, this wasn't a female body builder, but rather just a woman who obviously worked out consistently, and looked great in her swimsuit. It made me realize that we all have different goals in our heads when we're exercising, running, lifting, steaming vegetables....

With that in mind, I thought that it would be a good idea to create a visionary board of my goals to keep myself focused on what it is that I am working towards. Who do I want to emulate, what is my body capable of, and what kind of cute swimming suit do I picture myself wearing poolside in a few short months, er, weeks!?  Who are a few of your role models, what are a few of your goals, and motivational images? Maybe you could do the same yourself. Many people in the fitness/health industry even post their workouts and daily eating examples on their website or Facebook pages for you to see (and to keep themselves accountable). Try it! Wouldn't it be nice if you were able to pin a picture of YOURSELF on your board as a goal!?

What would be on YOUR board? Go ahead and visualize yourself the way you WANT to be!  Then achieve it!

Don't Settle for Less than God's Best for your Life!

Today in church, Bro. Tommy talked about Abraham, and how God told him that He would give him an heir. But when time passed and Sarah had not conceived, she and Abraham got impatient, and decided to "help God out", by having Abraham take Hagar for his mistress to have a son (Ishmael). But Ishmael was not the heir God had planned for Abraham, so he was destined to be a "wild man" with many enemies. 

How often do we get impatient on our journey, whether on our weight loss journey, or in a relationship, or maybe in our job?  We know what to do, what to eat, how to exercise, but when the immediate results don't appear quickly enough, what do we do?  Get discouraged and slack off?  Maybe quit altogether? Maybe we have the thought that "the scale is not moving, so I may as well eat whatever I want" or "I'm not losing weight, I may as well stop working out". 

If this is your attitude, you are settling for less than God's best for your life!  "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body," (1 Cor. 6:19-20).  When you think about that...Our body is the dwelling place of God!  He created us...What great care was given to its design! 

Do you remember the story of Esau trading his birthright to his brother Jacob...for what? For food!!!

One day, Esau returned home from an unsuccessful hunting trip totally famished, and demanded some stew from his brother. “I’ll give you food,” agreed Jacob, “but first, trade me your birthright.” Esau replied, “Okay, I’m so hungry, I’m about to die.” So Esau traded the honors due to him as the firstborn son for a simple meal of stew.

I cannot imagine selling my whole birthright for a pot of soup. BUT...when I look at my own life, I ask, “What great thing have I traded for so little in return? How often do I trade healthy food for junk food? What temporary pleasure have I craved so much that I gave up lasting victory?”  Each time I was settling for less than God's best for my life.

Desperation breeds defeat. Decide in advance what you will and will not eat each day! The best time to plan meals for me is right after breakfast when I’m feeling full and satisfied. The absolute worst time for me to decide what I’m going to eat is when I’ve waited until I’m tired and feeling hungry. Prepare a healthy snack to have on hand or keep in your purse during the day, and already have an idea of what you will be having that night for supper!

When you're  unprepared or you're rushed through a proper meal, your stomach screams for something quick. And quick options usually come in a variety of unhealthy temptations.... swinging through the drive thru, grabbing that chocolate bar or bag of chips. Make time each day to ... Decide to eat healthy today.  Preparation leads to success. Don't settle for LESS than God's best for your life!

 

 

The "other" reasons to exercise!

There are all sorts of official reasons why people should exercise and you can find those in any health magazine, website or book.  I am going to give you the "other" reasons to workout; the reasons that motivate most people:

1. Food ... I love food!  I love to eat! I love a good meal! I love a good snack! And I love healthy food and not so healthy food!  The more I workout means the more I can eat!
2. Time for You ... Your kids don't workout with you (usually).  On the days they are driving you the craziest, you will exercise harder and longer.  Even if they aren't driving you crazy, the break is wonderful!
3. Time with Friends ... Exercise with friends to motivate each other when one of you doesn't feel like working out.  The exercise is the added bonus! The visiting is our reason to get out.  We'll often meet for a workout when we don't feel like exercising, but want to visit!
4. Food ... Oh yea, I mentioned that one already!
5. Looking good ... Exercise helps to circulate your blood and oxygen.  People who exercise always have a glow to their skin.  Your hair will shine, and you will feel better about your body.
6. Food ... hmmm...how does that keep getting in there???
7. Feeling good ... When you look good, you will feel fabulous.  It's amazing how you can exercise away stress and problems.
8. Building self confidence & self esteem ... When you look good and feel good, your self-confidence is boosted!  Self-esteem is defined as "the experience of being capable of meeting life's challenges and being worthy of happiness."
9. Sleeping Less ... When you exercise and are in a routine, you need less sleep so you actually have more time for things; fun things!  And when you exercise, you sleep BETTER!
10. FOOD!