Health Tips to Get You Out of a Rut & I’m a Bad Blogger.

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I got this picture from the source: http://greatist.com/happiness/health-fitness-inspiration-posters/

Its been MONTHS since I posted last. sorry!! I am so bad at these. Its been on my to-do list for at least 6 weeks haha! I will post again soon about recipes & such.

I get multiple questions each week from friends who need motivation or advice or don’t know where to start. I LOVE helping, so bring on the questions! I decided to go ahead and write up a list of what helped me. Keep in mind, we are all different. We don’t all have to go gluten free, vegan, vegetarian, or run marathons. I pretty much do a combination of a lot of “diets” and exercise styles. When I say diet I don’t mean depriving myself, or doing atkins, etc. I mean the way I FUEL my body. Enough blabbing, here it is in no special order:

1. Start a routine. Map out your week’s exercise times & plan what you will eat at each big meal. Don’t bail on your planned workouts! For me to make it a habit, I had to get myself to the gym 7 days a week just to keep from getting off track. 1 or 2 days off would turn into 6 months. You can still have a rest day but be at the gym. Go to the sauna. Walk. Take a yoga class (which is still a good workout! but it can help you recover from days of training).

2. The bottom line for losing weight is burning more calories than you consume. This does not mean starve yourself. But even if you do an intense workout but then eat bad, it won’t work. Cut out the empty calories that you are adding on to what you really need. ALL cokes/sodas (even diet) have to go! I don’t have time to list all of the reasons, thats another blog post in itself! Stick to only drinking WATER, tea, and home-pressed juices. By tea, I do not mean lipton citrus iced green tea or similar products… read the ingredients. Its NOT good for you. I don’t judge you though, I was hooked on that for months!

3. Lift weights!!! It speeds up fat burning SO much. Women especially don’t lift enough! Quit wasting your money going to the gym to walk on the treadmill for an hour! Try increasing weight every couple weeks in your strength routine. You will be amazed at the way you will progress in strength and endurance!

4. Use intervals for Cardio. If you are on the treadmill, don’t stay on flat surface the whole time, mix up the incline. Change speeds every 1-2 minutes. I NEVER ran before I started my health journey. I was scared of looking like the fat girl running on the treadmill over there, but you know – &*$# that! This is about enjoying life, letting go of fear, and feeling good! Its not about what people think. I don’t care if you haven’t run in 20 years, or ever. Jog 1 minute, then walk for 1 minute. Gradually increase your speeds and in a few months you will be sprinting!

5. Eat more whole foods & cook at home. Buy whole fruits & veggies rather than premade meals. Don’t use butter or salt. Reduce dairy & meat consumption. When you eat meat, go with lean meats – chicken or turkey. Beans, fish, whole grains, etc. are packed with protein. Bulk up every meal with veggies. If you make spaghetti, add carrots and broccoli (or anything) to add volume but not calories. Don’t consume white flour products! Switch to all whole grain breads, pastas, etc. Quinoa is AMAZING. and Ezekiel 4:9 brand has tons of healthy tortillas, sandwich bread, pasta, etc.

6. Try new fitness classes. They help you from getting bored, meeting people makes it more fun, and you may find something you love that would have never tried before! Shameless plug: Results Fitness helped me stay consistent because the small boutique style fitness classes help you get to know people, they have fun music, and the homey, fun, family-like environment makes you keep coming back. Also, for me, the act of signing up for the class helped keep me from bailing or putting off my workout! Check them out: http://resultsfitness.me  ** The first class is FREE. Call or message me and I will take a class with you if you want! **

7. I also constantly read up on foods to FUEL my body. What has the most nutrients, speed up metabolism, balance blood sugar, help joints, muscle repair, etc. It keeps me more more aware of what I put in my body and now I’m passionate about treating it well.

8. Drink a gallon of water a day! SO important! At least 3 liters, but a gallon is better. It makes a difference. More if you are trying to lose weight or are training hard.

9. Moderation & Balance. Healthy carbs, protein, and healthy fats are all GREAT and necessary for weightloss, strength, endurance, good hair & skin, etc… but too much of anything can mess you up. If you think you consume too many carbs, try cutting out some from dinner. Stick with a healthy salad, or lean meat and low carb veggies!

10. Sleep 7-9 hours! Its a must if you want to enjoy great health.

Call, email, text, comment with any questions! I love to help.

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