Keeping on healthy lifestyle TARGET!
Every now and then you need a little reminder how to keep motivated, inspired and retaining your healthy lifestyle.
Here are some tips for you…
You commit to eat plenty of healthy food (vegetables, fruit, lean meat, nuts, beans, low-fat dairy, quinoa, lemon water). If the food’s health value is “questionable” then eat 1/3 to 1/2 smaller portion sizes.
You commit to workout every day… The Summit Start up will help you with this!! Depending on your home program you should be doing 5 minutes or 60, whatever, it just needs to be MORE than you were doing before you started this Summit Fitness adventure.
You commit to reach out to me, or my team if you have questions or feel lost or if you are struggling in any way. This is a big one – YOU don’t have to do it alone! If you have not succeeded WHY? Look at what you have done and not done first before looking at others.
You need to trial new food, new exercise and a need experience for at least 60 DAYS before you judge any sort of result or outcome.
It seems too simple, but if all of the above happens, you can lose the weight and learn things that affect you for the rest of your life.
Here are some tips:
Reflect on your daily patterns. How do you eat? How much do you exercise? Be honest with yourself. Most of us know what we need to do… we just need motivational triggers/ thoughts to do it. If you exercise most days of the week but can’t seem to lose any weight, you probably need to focus on food. If you eat well but never exercise, then adding exercise should be a priority. Decide on your priorities: food, exercise, sleep, positive thinking. It can be all, some or none. Now write down 3 things you’ll work on for the next week.
2.Create a Deficit
To lose weight, you need fewer calories. Period. Don’t spend a lot of time trying to figure/track exactly how many calories you need a day. What your body really needs is CHANGE… change from you are doing right now. Create a deficit from your current calorie intake and you’ll see kilo’s come off. You can either eat less, exercise more, or a combo of both. Cut 500 calories per day to lose 1 kilo per week, or 1000 calories per day to lose 2 kilo per week. If you don’t know how many calories you eat right now, track for a couple days, find your starting point and cut 500 or 1000 from there. “Lose it” is a great smart phone app to help you track calorie intake throughout the day. You can cut a daily snack, or cut dinner by half the size as a start.
3.Sweat… More than you do now!
Whatever you do for a workout right now, realise that, to lose 10 kilo, that you are going to have to increase it! If you don’t currently work out–start with at least 3 – 4 workouts a week. If you work out 3 – 4 days a week, go for 5 – 7 days. But that’s not all… also add a notch of intensity. If you currently walk at 3 mph for 30 minutes, up it to 3.5 mph for 30 minutes. See what I mean? Make a change in the “more” direction :)… and have fun! Why not pick and event or physical challenge to get you moving more!
Some people lose 2 kilo every week–perfect and steady. Some people lose .013 kilo the first week and 5 kilo the next. Some people lose nothing the first 2 weeks and then bam! 5 kilo each week the last few weeks. Don’t quit before you give this a full 30 days. And please, please, please, please, please don’t quit just because you have a bad day. You can start over at any moment you choose. Bad breakfast? No worries – just eat better at lunch. Bad day? Fine. Eat better tomorrow. Never give up because of one unhealthy choice. Balance your calories in 24 hour blocks. For example, if you go out to dinner, eat a light breakfast and workout harder on your next work out. One day at a time, one foot in front of the other…. that’s all it takes.
Remember, regardless of what you think you see on the outside, exercise and healthy food make profound positive changes on the inside!
Empowering Change today for a better tomorrow
Your Personal Fitness Coach
Summit Fitness Studio