Everyday Weight Loss Tips

Getting off track when trying to lose weight can be part of the norm until you find your rhythm with what you need to do to accomplish your goals. Getting on track is part of the process toward success . . . staying on track is freaking commendable.
We all need reminders when it comes to getting and staying on track when we fall off. Here are 10 tips to incorporate everyday.

1. Plan Ahead. This means plan for your meals with what you are going to eat today, tomorrow or for the week. This can only bring success.

2. Eat Clean 90% of the time. This leaves 10% of leeway to have a few treats such as chocolate or ice cream, but staying within the serving size and not overindulging.

3. Eliminate food products with enriched white flour, white sugar, white rice, white potatoes and too many items on the ingredient label that you cannot pronounce.

4. Exercise with weights, resistance bands and/or your own body weight 3-4 times per week. Changing your body composition only comes when you increase your muscle mass. This happens when you challenge your body with resistance.

5. Eat some type of protein with every meal. Healthy protein such as fish, lean meats, low-fat dairy, beans and lentils help sustain you and repair muscle as you recover from exercise.

6. Eat vegetables with every meal. A variety of vegetables provides natural vitamins and minerals that your body may be missing. Low in calorie, you can only succeed by filling up with vegetables.

7. Eat breakfast daily. Some people will say they are not hungry when they get up. You can always drink your breakfast by having a fruit smoothie with a scoop of protein. It will help break your fast and get your metabolism going.

8. Eat fruit daily. When you start to feed the body with healthy fruits, vegetables and proteins, it will not desire the junk that you may have been feeding it. Get some fruit daily.

9. Opt for wholesome grains that provide fiber such as brown rice, oatmeal, quinoa, bulgur, whole wheat and rye. Ridding the body of weight comes with cleaning it out with fiber. Choose high fiber foods.

10. Always celebrate your success with daily affirmations. Know that you can accomplish anything you want to when you put your mind to it. Start your day by looking in the mirror and telling yourself you will be successful toward your goals that day and end it by praising yourself that you did.

Does I Exercise Everyday, Do I Get Sore, Do I Cheat?

My clients know that I walk my talk. If I ask my clients to perform an exercise or suggest to add something into their diet, they know (or should know now) that I have already practiced it or currently practice it. However, I receive questions asking if I EVER take off from exercise or do I eat "clean" ALL the time. The answers are yes and no.

Do I have an occasional piece of chocolate, pizza or cake? Yes! Do I exercise everyday? No! Listen, I like to have foods that may not be considered “clean eating”, but I have worked really hard to get my health and body to where I want it and I will continue to always keep it that way. I also do not exercise everyday, but on the days I do exercise, I work hard. Since I have worked to get to where I want to be, I am in a maintenance stage of my health. Some of you would like to change your body composition and can’t understand why it may not be changing at a pace that you want. Remember, things do not happen overnight and patience is important. During your time of transition, you have to adopt a disciplined mindset for consistent exercise and consistent clean eating with an occasional treat here and there. Your time to relax will come.

I transitioned my body several times for figure competitions and was able to change to the level needed to win a couple of times. The idea of change can happen for you and may be on a different level, but you have to want it and stick with it. Let me say that again, you have to want it and stick with it. I was not always fit, but I was challenged by a trainer along with challenging myself in the years after. You can get to a stage of maintenance, but you have to put in the work and make sacrifices along the way to a better and healthier you.

Another question I receive is, “Do you still get sore from exercise?” Yes, I get sore because I continue to push myself so that I do not plateau. If you don't use your muscles at ANY age, they atrophy. You have to keep it moving and adopt a healthy lifestyle. I am 42, feel better than I did in my twenties, am stronger and in better physical condition.

My story is to start and stay healthy for life and when you do, you can have moments of treating yourself with a piece of chocolate or taking a day off from exercise. Getting started can be simple, but you have to want it and stick to it for your own life.

So, What's MY Story?

When it comes to my career, I love what I do and I love to help people be their personal best physically, mentally and spiritually. My career was not always on this path when I graduated from college. Fitness was a hobby, it became a passion, and I pursued it without looking back.

I started my college career as an Accounting major then switched to Finance. Over time, I found that I did not like the classes and had to study really hard to finish. The writing was on the wall then, but I ignored the signs of disappointment because it was something I thought I wanted to do. I landed a great job at a progressive financial information company and had a wonderful salary with bonuses throughout the 14 years I was there. Some say the bonuses were “golden handcuffs”. When I look back, there were many managers that pushed me along into management roles where I really did not feel comfortable. I later realized over time that the industry, company and job was not where I wanted to be because I did not truly understand what I was doing, but continued to try to make it work.

During the time I worked at the company, I started going to the gym and found stress relief and comfort from exercise. As I started to get physical results (along with the mental relief), other women noticed and started asking questions about what I did. Since I was asked for fitness tips and guidance, I researched getting my personal trainer certificate to work as a trainer a few nights during the week. My book was always full. This was something I was going to do as a hobby for a little extra spending money, but had no intention (at the time) to leave my great salary. Meanwhile, I started to thoroughly enjoy my time as a trainer.

As time went on in the company, management shifted, politics happened and I felt it was time to go. With the grace of God, the support of my husband and my will to pursue my passion, I left to create my own business. I broke free from the “golden handcuffs”. I gained a few clients, decided to train them from my studio or their home and that is where I am today. I have now pursued many other fitness and nutrition certifications with a license in holistic health coaching in addition to my Master of Science in Exercise Science. When I teach and talk fitness, it feels natural and brings me joy.

This is my second career and as stated before, I love what I do. I tell my story for two reasons. One is because I want to share the journey to where I am with helping others be their best in health and the other is to encourage you to find your joy. It may not be your career, but there may be something in your family dynamics, a relationship, your health or spiritual connection that you want to change or find to bring your true joy. Go after it!