Yea, it's true. If it weren't, we'd all be doing it. To go from eating junk food since you were a child, to consuming too much alcohol, skipping meals, not drinking water etc. to suddenly changing your diet to healthier choices is hard. Change is hard. Period. No one wants to do it, but we know it needs to be done. I never tell my clients to "eat healthier" because what does that mean to them? A million thoughts are already going through their head and its overwhelming. You have to start off simple, so easy that you can start with a small change and take it day by day, with each small step contributing to your overall success. Here are 10 tips to eating healthier: 1. Add veggies and protein to what you already eat. Do you have a big plate of pasta and tomato sauce for dinner that you love to enjoy? You don't have to part with it just yet. Add your favourite vegetables (e.g tomatoes, bell peppers) to it and some protein (e.g beans, meat). You'll find that the dish will actually taste BETTER with all those different flavours added into the mix. Plus you'll feel fuller longer and feel accomplished that you were able to increase your nutrition without doing much at all. 2. Choose better options at fast food places To tell yourself you're going to stop eating out when you eat out often is unrealistic. Start with making better choices first. For instance, if you always order a beef burger, get a chicken one instead and drink water instead of pop. 3. Focus on one change at a time The more things you try to change at once the less likely you will change at all. For instance, this week focus on adding veggies to your main meals only. Once you are consistent with it for a week or more, move onto something else you'd like to change. Try to choose the one with the biggest impact. 4. Easily find healthier recipes I think this one is simple. There are so many healthy recipes out there and with the internet and our phones, it's that much easier. Here are some websites:
5. Go grocery shopping and fill your cart with quality whole foods It starts with what you have in your kitchen. If it's filled with junk, you're going to eat junk. You're environment shapes you. Go to the store with a list so you have a plan you don't deviate from. Start in the produce section first (the outer perimeter) before you move onto getting anything else. 6. Stay consistent None of it matters if you are not able to stay consistent with what you're doing. Consistency is key. However, if you have a bad day, don't be discouraged and give up because every day is a chance to start over. 7. Influence others and surround yourself with positive people This one may be more challenging and it's not something you have to do right away but it makes a difference. When others see you eating healthy and putting in an effort, it's almost contagious. When you start getting results, you'll start influencing others around you even more. Make sure you're surrounded by people who support you and are positive. Distance yourself from negativity as much as you can. 8. Don't make food the enemy You can still eat what you want, you have control over what you still like and dislike. Don't force yourself to do something you don't want to because you'll be less likely to commit to it (e.g crash diets). 9. This is now a lifestyle change The more you realize that the better. This is not a quick fad or something you'll do to lose weight before a big event. This is something you need to now implement into your lifestyle so you have long term results. But don't worry, this is going to be a challenging but rewarding process! 10. Enjoy the journey This is not going to happen over night. You are going to make mistakes and you're going to do things you "shouldn't", but you are also going to make positive changes, you're going to feel better, look better and perform better. Most importantly, you're going to learn. I hope this helped, please leave me a comment below and have a happy and healthy day! :)
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We all want them but we either don't want to put in the work or have no clue how to get them. Did you know that not all of us are even capable of having those clear cut, cheese grater 6 pack abs? Every ones abs look different because it is determined by your genes, the length of your tendons and more. Find out why here: http://www.menshealth.com/fitness/why-abs-look-different. Even more so, the definition of your abs change throughout the day. For instance, after eating a meal they won't be as visible, but in the morning and while your training they will be more visible. Here are my abs right after eating breakfast: Sometimes they are super defined, other times not. But the main take away is that It goes deeper than just the six pack. The anatomy of the abdominals:
Why targeting all abdominal muscles is so important:
Great, now you know all the good stuff. But knowing is very different from doing. Stay tuned for what I think are the 10 best ab exercises. When it comes to training your abs, please don't overkill. You only need to train them 2-3 times a week on non consecutive days especially because the rest of your routine probably already has the core involved (think push ups, burpees, etc.). The most important thing of all? This picture says it all: Sorry to burst your bubble, but abs are made in the kitchen and so is the rest of your body. But no need to fret! Check back next week for my ab diet that gives you all the secrets to getting a strong and visible core.
There's CrossFit, HIIT training, boot camps, classes, free downloadable programs and countless other things to help you get into shape and reach your goals. But have any of us actually taken a step back and thought, "Do I actually like doing this?" Too often I see people join a gym, a new fitness trend or follow what they think will get them the quickest results. Within a short period of time, they aren't doing it anymore, have moved onto something else or have stopped exercising altogether. They're forgetting a vital component. I'm going to use the gym as an example in this case because it's something we are all familiar with. Personally, I only use the gym for its easily accessible equipment and nothing else. The environment can be intimidating for beginners, it can get crowded, there is so much equipment that you can easily get overwhelmed if you don't know what you're doing, people stare, you stare, you become self conscious and can get distracted...need I go on? This is why so many people sign up to the gym and never stick to it or they develop excuses. And we all know that if you're not consistent with any workout routine, no matter how amazing it may be, you will never achieve your desired results. So how can you fix that? You have to enjoy it. This is key. Find a physical activity that you enjoy doing! For me, it's bike riding, walking, playing with my boyfriend's little brothers, doing circuits and strength training exercises at home (I am an in home trainer after all!) and going up and down the stairs really fast. The point is I go to the gym 1-2 times a week but I also do other enjoyable forms of physical activity so I don't end up bored or annoyed with exercise. "If you don't do what you love, you will never love what you do." I believe this is true when it comes to exercise. In the past, I tried going to the gym 5 days a week. After doing this for a week, it was just too much for me. I got bored and I felt like I was on such a strict schedule that if I deviated from it it would make the whole thing pointless. I didn't even realize that I had adopted the "all or nothing" mindset, something I always work with my clients to avoid. "Crap! Missed a day. Well...will it really hurt if I don't go tomorrow? I've been really busy, I'll give myself a break. I'll go the day after tomorrow and make up for it." What ended up happening was that those few missed days turned into a two week "break". Going to the gym 5 days a week sounded nice at first, but in reality it hurt me more than it helped me. Now I know that I am capable of going 1-2 times a week and have stuck with it consistently with no problems. If you like going to the gym, playing tennis, heck even Pokémon GO, then that's awesome, keep at it! But be honest with yourself. If you know deep down that it won't work for you, then look towards something else or change certain factors such as the amount of days you go or the length of time. Still fit in the training that you know you'll need to reach your goals (e.g weight lifting, cardio, squats, lunges etc.) but the bulk of your time should be spent doing physical activities you enjoy that are equally beneficial. You'll find that you'll be able to stay more consistent and be that much closer to your path of success. What are your thoughts? I always appreciate feedback! :) |