4 Ways to Achieving a Healthy Eating Lifestyle (and sticking with it!)

By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss. 

While it may sound simple enough, it's pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body. 

So what's the secret to long-term, healthy success? Here it is... 

#1: Keep It Balanced So many fat loss strategies out there have you eliminating certain foods like carbs or fats completely out of your diet. These programs can give you short term results but they are really hard to commit to. 

The Truth is no one sticks with highly restrictive, one-food-only diets for very long, and you're no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

 Avoid things that say "diet" and "low fat" and reach for the whole food option. Carbs aren't bad for you, you may just be eating the wrong kinds and amounts!

#2: Don't Put a Label On It How many times have you mentioned the words I'm on a diet? In this age of social media we tend to express our selves all the time.

This kind of over expression can cause you to get some not so positive feedback from your coworkers or family members who are not yet strong enough to undergo the fat loss journey that you are currently on. 

If your plan is to truly make a life style change then avoid announcing that you are on any type of "diet." Instead focus on changing your thinking pattern so choosing the healthiest options because ingrained in your brain.


#3: Have Patience You didn't gain all that weight in a week....so don't think you're going to lose it in a week either!

When I first work with individuals with a huge weight loss goal I ask them two things.

1- What is your main over all goal?

2- What is your 14 Day goal?

True fat loss is about 1-3 pounds per week depending on a few factors. How heavy you are to start, your exercises history and your dedication all determine how many pounds of fat per week you can lose.

We want people to be excited about the end goal but focus on a smaller, obtainable goal that we can measure every two weeks to help keep them motivated for the long haul.

You also have to be accepting of the fact that sometimes you won't see the scale move one week and know that even know a number didn't change, you are still making progress!

Weighing your self every day is also a big no-no. It's easy to get discouraged when you don't see progress happening. That is why we suggest you weigh in once every 2 weeks. Fat loss sometimes is a compounding effect and you won't see the fruits of your labor until the last few days.
#4: Have a Plan Planing is without a doubt the most important part of any healthy eating program!

You may have heard the saying "If you fail to plan....you PLAN to fail." Nothing holds more true especially in the realm of health and fitness.

You may have the best intentions to eat perfect throughout the day but if you don't take any steps to secure it, then you can fall to being a victim of your circumstances. 

If you don't wake up and make breakfast you have more of a chance to reach for a donut at the office or a muffin with your coffee at 7-11. The same thing goes for prepping lunch when the rest of your coworkers are going out for pizza. 

Staying on track is all about being proactive rather than reactive. It's easier to say no to tacos (Just kidding, it's never easy to say no to tacos) for lunch when you already have your delicious and healthy meal waiting for you in the fridge. 

Check back here weekly for more nutrition and fitness tips!

Rolling With The Punches

Being involved in the fitness industry for so many years you start to hear things over and over again.

     "10 years ago I could lose 5 lbs in a week, now it takes a month"

     "I used to have a fast metabolism"

     "Before my knee starting hurting I used to walk every morning"

     "When I was younger I could eat what ever I wanted and not gain a pound"

     "Before I got pregnant I was XXlbs and now I am stuck 15lbs heavier"

     "I don't have time to workout with my job and family"

     "I don't know what to eat"

I am sure we all know some one who has said or have even said one of these lines ourselves.

What do all these sayings have in common? They are excuses. They are people not taking responsibility for their own life and trying to blame everything thing else for why they are unhappy with their body.

Sure things change in your life...its life after all. You may not be in your 20's and have time to workout 5 times a week. You may not be as active as you used to be since you had a knee or hip surgery. You may even have popped out a couple of kids in the past 5 years and now your normal body weight is higher than it used to be.

So what? Is that the end of your fitness dreams? Are you destined to live a life of anguish and distain towards your body and fitness levels? Well...that's all up to how you view your current situation.

In life we can not always control the things that happen to us. Sure we can make better choices and put ourselves in better situations but at the end of the day we don't have complete control over what happens to us.

You can swerve to avoid hitting the obvious pothole but sooner or later a little nail in the road that you just can't see is going to give you a flat tire.

When that happens you'll have two choices. Get out and pop the other 3 tires and give up...or you can spend some time, fix the problem and be back on the road in no time.

It's all about how you control your response.

You can cry woe is me when you look at a picture of yourself 20 years ago or you can get inspired but by it and start to bring back old habits that you had that allowed you to look the way you did.

You can say, I'm a mom now...this weight will never come off or you can buckle down with the best strategies and come up with a plan to work out regardless if you can get to the gym or you're stuck at home.

You can feel sorry for yourself after getting knee surgery and sit on the couch or you can push through the pain and work corrective and strength building exercises to get your self moving and into it as much a possible.

The human species has been amazing at adapting to fast and aggressive environmental changes and has allowed us to survive and thrive for millions of years. Who's to say you can't buckle down and focus on your eating and exercise habits?

So in the end it's all about a choice that you have to make.

You can live your life being a victim of your circumstances and taking the easy way out or you can understand that you may not have control what events happen....but you can control how you respond to them!

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15 Tips To Get The Most Out Of Your Fat Loss Workouts!

If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. 

Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Keep Track

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance. Remember, you can manage what you don't measure!

Fat Loss Tip #2: Eat Breakfast

Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.

Fat Loss Tip #3: Avoid Getting Too Hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. You can't out train a bad diet! To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Fat Loss Tip #6: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water. 

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Weigh Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. The scale is important and a great tool but don't get carried away and base ALL success on. If you have a scale that reads body fat percentages that would be a better option!

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up -- You CAN Do it!

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. After all, life rewards those who take ACTION!

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