Tuesday Topics--Small steps lead to great results!.!

So how is it going?  Did you make any health or fitness resolutions for 2017?  Did you have big plans and go at them full speed only to fall off that speeding wagon as fast as you got on it?  If you are anything like me when you decide you want to do something you go at it with all you have--but if it does not give you results FAST--like immediately you get side tracked easily.  I know that happens to me.  Once I decide I want to lose 20 pounds--I expect it to come off as fast as it went on!  It really is crazy how fast I can gain 20 pounds!  It seems to get faster with each new year, lol.  There are lots of options and crazy fad diets out there that may or may not have you losing 20 pounds in two weeks! Or whatever the claim may be.  It doesn't really matter if it works or not--it matters if YOU work--if you are ALL in--if you are REALLY ready to make changes!  You see it is not really that hard to lose 20 pounds or to commit to anything for short periods of time--but if you really want to be healthy it has to be a lifelong commitment--small things that you consistently do day in and day out for--well--like EVER!  And always keep in mind that relapses do not erase your successes. If you miss a day or two due to life happening don't get overwhelmed and feel like you failed!  The only way you can fail is to quit completely.  To give up and not even try--and we are not quitters right!?  We will have good days and bad days but when you add them all together there will hopefully be more good than bad--if not it is time for a few more small changes.  So........let's think about some of the small changes that you can make that will help you to reach your goals....

1. Tracking--I know that so many of us--myself included hate to take the time to do this but it is such an eye opener.  You need to write down every little thing that goes into your mouth!  Do this for a few days and then see what you eating habits are like.  The first time I did this I was totally amazed at how I was not over 300 pounds.  I found that the late night burger I was having two or three times a week when broke down was more fat and calories than I should eat for a full day--and it was a late night snack!  HUH???!!!  The other thing I was not paying attention to was my drinks--those Starbuck's lattes are amazingly tasty but WOW--not a good choice!  They say that tracking is good for any and all goals--not just fitness and weight loss.  Need to spend less--track your spending.  Need to spend more time with your family--track your time spent.  We do so many things on a day to day basis without even thinking about it.  I think you may be surprised!
   
2. Drink more water!  Yep--I know I am always talking about water but it is so important!  You MUST drink your water if you want to be healthy and feel good!  Try starting your day with a full glass of water before you do anything else--yes, even before that coffee--while it is brewing enjoy a nice cold glass of water.  It will jump start your metabolism and wake you up.  Water helps your body to work--the kidneys need water to filter your blood. I believe I have read that your brain is 75% water!  So drinking water can help your brain to work better.  Your joints also need water to cushion them from injury.  In addition to cushioning your joints, water is needed to convert food into energy, eliminate waste, and maintain a healthy weight.  So, drink your water-how much water should you drink?  Well they say to take your weight and divide it by 2 and that will be the amount in ounces that you should drink EVERY day.  If you are not drinking that much try to add one glass of water a day to your diet until you reach the desired amount--they continue to do it every day--you will be shocked at how much better you will feel--just one small step!
   
3. Portions-- this one is HUGE!  Did you know that if you are trying to lose weight it is 80% what you eat that really counts?  I am sure you have heard it before -- you can not out work a bad diet!  And not only is it what types of foods that you eat--but also the portions we eat.  Here in the US we are so used to huge portions.  And I don't know about you but I so remember as a kid being told over and over to eat everything on my plate!  Not eat until you are full.  Here is a really cool chart that I found ....
   
   
4. Make smaller goals--don't overwhelm yourself with big goals like losing 50 pounds or to have abs of steel.  Make smaller obtainable goals.  I know I did great when I chose to do the 21 day fix--it was a great goal for me--only three weeks--a well thought out meal plan and daily workouts that are 30 minutes or less.  That is my favorite of all the workouts we have at Beachbody.  And I lost 20 pounds.  But there are many different programs to chose from--or just create your own goals with your own plan.  The important thing is to get started and to have obtainable goals--as soon as you start seeing results you will want to do more and more!
   

There are so many small steps that you can take to get started--I could literally go on all day about them--but here are my top four that work for me.  I would love to hear what small steps work for you!  Leave me a comment below and I will pick one person to win three packages of Shakeology--one chocolate, one vanilla and one strawberry!  Comment below to win.  

Your Beachbody Coach

Mary Jo Price-Williams

My Beachbody Website

“It’s not about having time, it’s about making time.”- Anonymous

“The only bad workout is the one you didn’t do.”- Anonymous

Staying on Track during football season! Is that possible?

Of course it is!

You just need to --to do a bit of planning.

If your home is anything like mine football season is a BIG deal.  It is a time to get together with friends and family and cheer for your favorite team and sometimes even watch the teams you don't like to cheer for their opponents for the week!  And of course when we go to the games it is even crazier!  Tailgating is all about cooking, eating, drinking and well just being crazy fans.  So I thought I would share a few tips to keep you on track--actually I typed this all up this morning right before going to watch the Buffalo Bills put a whipping on the San Francisco 49ers but when I hit post it just totally disappeared!   So I am going to do it again since we still have more games to come....

1. The first thing is to be sure you eat a healthy breakfast--don't skip this meal thinking that you will be able to eat more later!  First problem with that is that you will be really hungry and you will eat more than you would have if you did eat breakfast!  The second reason is that you are just setting yourself up for failure.  Remember this is a lifestyle change we are working on--so we are not depriving ourselves of things we want--we ARE MAKING GREAT CHOICES TO REACH THE GOALS THAT WE WANT!  So when you start your day with a healthy breakfast and in my case my shakeology too--it will be easier to be choosy with what you eat.  Try to only eat when you are hungry--remember you just ate breakfast so you are most likely not hungry yet!
2. Bring a dish to share!  You know, one that is healthy--like veggies with dip or fruit.  This way you can always eat that to fulfill you desire to pick with everyone else but it will be good for you!  And believe it or not there will be other people there that will be happy to see a healthy option!
3. Position yourself as far from the snack table as possible--remember that old saying, out of sight out of mind!  That really does work sometimes!  So many times when there is food right in front of me I will be eating it for while before I even realize I am doing it.  Bad habits are really hard to break!
4. If you are tailgating your will most likely get in some walking on the way to and from the actual game--I hit 10,000 steps on my fit bit before I got back home!  But if you are watching from home you will most likely be sitting the whole time.  Get up during half time and move around--do some jumping jacks if you can--maybe just mingle around with other people if you are at a party but don't stay still the whole time!
5. What about the other problem with football games?  You know the one I am talking about--alcohol!  This could be as bad as the junk food!  Try to stay away from mixers that are filled with sugar or fancy drinks with lots of calories. Juice is a big one that will add lots of calories each drink. If you drink beer choose one that is low carb and light!  Wine or a wine spritzer is a good choice too.  Maybe even switch between your drink of choice and a glass of water!  It will keep you hydrated and feeling full!  A win win--plus you will drink less of the other stuff.  Remember the key is moderation!  NOT deprivation!
6. So what do you do if you end up not making good choices and eating too much and maybe drinking too much too?   Well first this is to remind yourself that you are on a journey and you are not perfect.  Then forgive yourself and move on.  That is right!  Jump right back in--don't waste time beating yourself up--just chalk it up to part of the journey--a little detour--and get right back on track.  DO NOT allow your negative voice to convince you that you messed up--that you just can't do it--that you are a failure--none of these things are true.  You are human and you CAN do it.  We are striving for a lifestyle change my friends!  If it makes you feel better add an extra 15 minutes to your work out the next day--and just keep on moving towards those goals!

So go ahead and celebrate your favorite team--and enjoy yourself--you deserve it you are working hard--just try to make choices good choices while you do it!  Then get back to business as soon as it is over!

Your Beachbody Coach
Mary Jo Price-Williams
http://teamplunge.blogspot.com/​

“It’s not about having time, it’s about making time.”- Anonymous
“The only bad workout is the one you didn’t do.”- Anonymous