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new year resolutions

What's the best Diet???

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What's the best Diet???

WEDNESDAY WISDOM HERE! Hot topic, especially as we start off this new year. All of our social media feeds being flooded with New Years Resolutions, Cleanses, Detoxes, workout Trends, etc. How do we know what diet to choose? What's the secret?? Well I'm here with some words of wisdom. I'll tell you the secret....The best "diet" is the one we can maintain and helps us feel our best! That's it! Suprised? I'll teach you my simple guidelines later, but lets start with this No Diet Approach.

Let me explain.

You can have the most calculated, scientifically tested, measured out meal plan in the world, created by the smartest dietitians, but what good will it do you if it's too complicated to keep track of and stick with once reality sets in. The reason most diets fail is because people get sick of tracking stuff, its unrealistic with their lifestyle, and they quite. We want to go out with our friends and enjoy a meal without thinking of all the numbers throughout the night. We want to be able to make one meal for the family rather then individual orders for each member, leaving us feeling deprived in our corner as we eat our low-calorie diet food. We want to go to the grocery store without our heads almost exploding from reading all these labels, trying to remember what we should or shouldn't eat. This isn't to say you shouldn't even bother in trying to eat healthier, but my advice is to forget the diet rules and make one simple step towards a healthier YOU. Start where you're at, and small and simple changes in the right direction will end up making a huge difference over time!

The thing is, there's always a fad diet. Remember when the Atkins diet was the thing? or the Gluten Free Ban Wagon? Most popular now is the Paleo Diet, is this finally the answer we've been looking for??  In a recent article I read about the current hype on the Paleo diet, anthropologist Dr. William Leonard shared his research findings, “Our species was not designed to subsist on a single, optimal diet. What is remarkable about human beings is the extraordinary variety of what we eat. We have been able to thrive in almost every ecosystem on the Earth, consuming diets ranging from almost all animal foods among populations of the Arctic to primarily tubers and cereal grains among populations in the high Andes.” This to me, explains that we are all going to react differently to different foods, but as a whole, we are capable of utilizing a wide variety of foods. So when a diet plan calls to cut out whole food groups because we aren't supposed to be eating those foods in the first place, I don't fully agree (unless its processed junk your cutting out). Of course we should all listen to our bodies, and if we have a certain sensitivity that's totally different. For example, some people have a dairy or gluten sensitivity, but that doesn't necessarily mean these foods are harmful to everyone.

So want to hear my plan for the simplest diet ever?! Start where you're at and work towards the following:

  1. Eat whole foods, avoid labels
  2. If you do have a label, you want the shortest ingredient list as possible
  3. Have a vegetable (or more) at every meal
  4. Eat less sugar (especially processed sugar)

And there you have it! SIMPLICITY 

So when I say start where you're at and work towards healthy, here's what it may look like for you. 

  • If you always eat out, try cooking two meals at home this week, and then work your way up to 3 meals, 4, 5, and then maybe you only go out to eat 1x per week!
  • If you always have a bowl of cereal for breakfast, try a bowl of oats with fruit instead (fewer ingredients). And then maybe you add in some nuts or seeds to your oats, and some zucchini for your vegetable! Try throwing in spinach to your smoothies as well.
  • If you love pasta for dinner, try swapping out your noodles one night for zucchini noodles, or adding vegetables to the sauce. 
  • If drink fruit juice, try having a whole piece of fruit in stead, you will consume about 1/3 of the sugar that way. 

Don't try to be a perfect healthy eater all at once. By taking these baby steps, the habits will stick and you will transform your way of eating over time! If you try to do it all at once it will become frustrating and you'll be right back on the diet roller coaster. 

I hope this helps and please let me know if you have ANY other questions at all. Feel free to comment below or send me an email! If you're interested in some healthy recipes to get you started you can check out some of my fitness & meal plans here. Also I'll be doing my 2nd annual Resolution Revival again this February. A 4 week challenge to keep the New Year momentum going, full of daily workouts and meal guide. This year I'm adding an exclusive video page that will have the full workouts you can follow along and do them with me!! Exciting stuff :)

In the mean time, here's a sneak peak recipe that will be on the guide that you can try out this week!

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WEDNESDAY WISDOM: 4 Steps for Goal Setting Success

Happy Holidays! I hope you all had a Merry Christmas, and are enjoying this week with loved ones and some extra free time! Any one else feel all turned around during this week in between Christmas and New Years? Its been a little crazy but awesome! With it being the Wednesday before New Years I wanted to give some tips on starting the year off on a healthy foot. We all want to make New Years resolutions, but sometimes the New Years hype can get a little overwhelming. The problem is when we try to take on so much at once, a couple weeks into it we realize we can’t stick to all of these changes at once, and we quite. 

I want you to Join me in making 1, yes only 1, resolution on January 1st. We’re going to focus on that 1 goal for that week, give it all our focus. By the end of that first week we will re-evaluate. If you feel you have the first goal somewhat under control, then we can add one more. If the first week was a big struggle, we’re going to re-commit to that 1 goal for the 2nd week. Baby steps here. You don’t have to commit to a whole life of that goal up front, but we’re just going to take 1 week at a time. Biting off as much as we can chew. Before you know it you’ll have several healthy habits created over that course of a few months! 

Setting yourself up for success is key. Some of your goals may take a little prep work. If your goal is to go to the gym every day that week, you’ll need to make sure you have a gym pass, and that you have a time in your day carved out for that gym session. Also, eliminate the chance for error. Set reminders for yourself. That could be an alarm on your phone, or a sticky note on your mirror, whatever works for you!

The last step is to have a source of accountability. Tell someone about your goal! This is the vulnerable part. It takes some bravery to put yourself on the hook like that. By telling someone your goal, you add an extra layer of motivation. They will know if you’re following through or not. This can be scary but its so helpful! 

I’ll give you mine as an example:

  • My goal: Sugar detox. eliminate processed sugars from my diet for a week.
  • Setting myself up: throw away any left over Christmas treats or junk in the house that will tempt me 
  • Reminder: My Screen Saver on my phone will say “New Years Cleanse”
  • Accountability: I’m telling all of my followers and my husband about my goal. 

So now its your turn. 

  1. Pick your goal
  2. figure out what you need to do to set up for success
  3. Set a reminder for yourself
  4. Tell someone your goal! Put yourself on the hook

And remember, whatever damage you did this year, you get a fresh start! Time to move forward to a healthier you!

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My Top 3 Tips for Sticking to your Fitness Goals in 2016!

Its a fresh start to a new year, a clean slate. Everyone starts off the year with great intentions and then usually that fire and desire wares off by February or March. Well lets not have that happen this year! Lets make 2016 our fittest year and keep the fire lit. These are 3 tips I thought of that have helped me make goals and keep them. We all have our ups and downs, our on days and off days, but the more you practice consistency with fitness, the easier it will become. If I were to add a 4th tip to this list it would be to not beat yourself up over a slip. Just because you interrupt a good streak with a treat, or whatever it is, does not mean you have fallen off the wagon! Just get back on course and carry on. Also, January isn't the only time we get a clean slate. Think of each month, the start of each week, or even a brand new day! We have a lot of opportunities for fresh starts throughout the year, don't just settle on one. Alright now here are my top 3 tips:

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Merry Christmas and Happy New Year!! #PerformanceGoals2016

I want to invite you to join me in making 2016 our “fittest” year yet! My whole desire to do this campaign for #performancegoals2016 came from my observation of the recent trending hashtags for goals. You have probably seen them or used them, #leggoals #buttgoals #hairgoals #kneecapgoals etc etc. While I think its totally fine to have people to inspire you with their fitness and physique, I don’t think its a good thing when we idealize someones body and say “I want legs like that” or “I wish I had her arms” because that’s just not how it works. I want to inspire you this year to make #performancegoals rather than #imagegoals. Set goals that push you outside your comfort zone physically, socially, academically, whatever it is, and the #imagegoals will follow. I love the wise words of Pinterest that say “train like an athlete, look like an athlete” :)

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