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Weekend Gone Wild

You’ve stayed on track all week. You have made sure that you’ve had healthy meals, stayed on top of your water and stuck with your exercise.

Today is Friday and you are now  counting down the hours until it is officially the weekend. Some of you will start your weekend at 5pm and it will be an all out weekend fiesta.

Others will start tomorrow and wake up from a good night’s sleep and give into cravings of waffles, syrup and bacon and you’ll justify the calorie bomb because it is “the weekend”.

So many people fall off the wagon hard and fast on the weekend. No set schedules or over scheduled, whether it’s kids birthday parties, sports, get togethers, etc. We justify the big weekend binge because “we were good all week”.

It starts with a crazy breakfast then it rolls into no lunch perhaps a quick snack and then a whopper of a dinner because you are starving and dehydrated because all you had was some coffee.

You’ve worked hard to stay on track all week and then you went bananas on the weekend.  You justify it because you were good during the week or because it was a long and stressful week.  Monday feels like you are starting from scratch because you have a weekend calorie hangover.
So I thought I would try to help you get through the weekends relatively unscathed with a survival guide for the weekend.  Your meals might be harder to plan but let’s be honest, you have a pretty good idea of what you are doing so you can plan.

1.) Set your goals. Plan your choices for the weekend.  That means, have an idea of what you are doing or where you are going so you can have the right food on hand to make things easier.
2.) Schedule in some activity.  It doesn’t have to involve burpees (but burpees are badass) it could be soccer with the kids, a bike ride with the family, etc–be active!
3.) Pack-a-snack.  You know ahead of time that you’ll be in a hockey arena or dance studio all day, so pack some healthy snacks so that you don’t hit up a drive thru on your way home.
4.) ALWAYS and I mean always have water with you.  Weekend, holiday, whatever day…always have water with you.  It’ll keep you on track and it will help lessen the desire for a pumpkin spice latte.  Speaking of which…. you notice the shape of Pumpkins? Round, stubby, fat… remember that when thinking of the pumpkin spice fatte.
5.) Be Smart.  If you know you’re eating out or going to a party/event choose wisely.  Just because there are 5 kinds of dessert does not mean you were meant to try all 5! I guarantee you will feel so much better walking away knowing that you made a healthy choice and not given into temptation.

PRO TIP:  It’s just food.  You already know what it tastes like, so having the bread with butter, special nachos or a bottle of wine is just a disaster waiting to happen to your hips/butt/thighs.

The weekend is not code for 2 days of all you can eat bingeing. Don’t go crazy. You know that you will feel gross and guilty.

Yes this takes some effort and some planning but really, is it THAT big of a deal???  Please, do not email me saying that YOLO and that you want to enjoy everything life has to offer.  C’mon people, yes, life does offer a number of decadent foods but with that comes obesity, joint pain, heart disease, diabetes.  Instead of “You Only Live Once”, think “You Live Only Once” , YLOO,  so do you want to live it in pain and medicated or happy and healthy?

You will feel better and mentally stronger that you managed to outsmart the weekend gone wild mentality!  Food is meant for nourishment.  It will never take stress away.  It won’t fix things at work and it won’t make mean people not suck.

Stay strong–have a plan and follow it!

September is the new January – Happy New Year!

HAPPY NEW YEAR!!

September is the new January

Not only is it Tuesday, but it is first day of school in Ontario, Canada and a lot of the US States.

My kids are happy to go to school, which I am very thankful for. 

I was able to spend a lot of time with them this summer so today I’m sad….it is weird not to have them here.  And no, not weird enough for me to sit outside of their school or have some delusional thoughts of home schooling.  Will I be at the bus stop early?  YES, you know I will!

Will I Will I squeeze them extra tight when they get off the bus?  YES YES YES!

September for some is the official start of a new school year and for many people, it is actually an unofficial start of a new year altogether!

When it comes to health and fitness people set “goals” in January… the “New Year Resolutions”.  They then abandon them in February, book a holiday in March, agonize during April about fitting into shorts, tanks and bathing suits.  Get into party mode in May with the unofficial kick off to summer.  Opening the warm weather drinks, warmer evenings with a glass of wine and the backyard BBQ fest!

Along comes June, the official start of summer when people throw themselves into bbqs, parties, etc.  To heck with fitting into summer clothes, it’s too late now.  July continues along the same lines  and finally, August…the last-ditch effort to party, socialize and “relax” before September and the start of a new year:  School, sports/activities, etc.

October is the month of candy, a total write off because you have to start buying candy the first week of October and have no willpower not to touch it.   Oh and Thanksgiving (in Canada) another food fest that lasts days followed by the November stress….holiday party dresses that don’t fit, the start of Christmas shopping and bulky warm, layered clothes.

If you havent been working out until now, you think, ” Why exert myself now during such a stressful season?”  December-party, party,party; food, food, food, drink, drink, drink.  Then we land safely back at January where you vow to yourself, “It will be different this year!  This time I’ll be committed.”

Yada, yada, yada…….
vicious cycle.  I have heard it all and seen it all.

Let this month, this week be a new beginning for you.

Don’t over book your days (or your kids for that matter).  Schedule time to prepare your meals and plan your fitness…make time for you in the schedules.

Take care of your health and weight now so that you don’t wake up with 20 extra pounds on your body, wondering how it happened.

September is the new January.  Have a defined goal, not a fluffy one ( “I want to lose weight” is a fluffy goal)

A defined goal is,  “I want to lose 20lbs by November 1st” – YES THAT IS POSSIBLE! 

Be consistent with your commitment to yourself.   Talk to your spouse/partner on how you can work together on managing the family schedule so that you both have time to take care of yourselves.

Make your health and fitness a priority so that no matter what the season, or special occasion you are ready to rock a “cute little black dress”,  shorts or a bathing suit.

September is the time to think about what has worked and what hasn’t.  Put together your plan and make it happen.  I know you’re busy but you have got to be tired of being on the weight roller coaster.  

That gets old fast, just be done with it once and for all!

September is the new January… goals, resolutions, whatever you would like to call it just make it happen and stick to them!  Just think, you could have an entirely new set of resolutions come January that don’t include, “Lose Weight” because you will have already done that!!

Share your defined goals with your loved ones.  No loved ones or no support?  Share them with me so you can be accountable to someone and know that someone has your back!!

I’m here to help!!

Happy New Year.  Make the rest of 2014 count!

You gotta have great goals!

Here’s the good news…and some not so good news

GOOD NEWS VS. BAD NEWS

I would much rather write about good news but the reality is that with some good at times there is bad.

With the summer winding down a few of you have lost your way or your fitness path has become blurred with snacks, treats, alcohol, etc.

A couple of bites here, a couple of drinks there, a missed lunch, a skipped breakfast so you had to have a quick snack of whatever you could find, vacations, parties…the excuses or what you civilians call “reasons” really don’t cut it anymore.

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Let’s start with some good news. If you’ve gained weight or need to lose weight…you can make it happen. Your weight is not concrete (although it may feel that way when going up stairs). You control how your body looks and feels. If you’ve been off the fitness wagon for a while and the pounds have piled up the good news is….IT IS FIXABLE. 

The bad news.  If you’re overweight you will likely have a shorter, painful life. Added weight effects every part of your body. More aches & pains. Limited mobility. Low self esteem, disease….need I go on?

The key is doing the work.

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You are where you are because of the choices you have made.

If fat loss is your goal, then you put chips or candy in your mouth, at that point you are deciding that you do not want to lose weight. With that being said, just because you “workout” does not mean you have license to eat whatever you want. Old school my friends….calories in vs calories out.

You have to want it. I wish I could get some super powered pixie dust and convince you all to make healthy choices and to show up at boot camp. This is your journey and I am thrilled to be a part of your journey and whatever brainwashing I can do I will do it. 

Back to some good news…

If you choose not to have the birthday cake at the office you are not missing out on anything—you’ve had cake, you know what it tastes like.

Bad news…

If you keep having the cake, or donuts, wine, etc., you will keep getting bigger–you will get slower – you will lose your independance because your body is too beat up to move.

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Just get through today. Make today a success. Have a plan and follow the plan.

Choose good so you don’t feel bad.

 

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This is what I know…it’s not theory.

I know there are times that I rant about things or get on my soap box and preach to you all about what not to do. 

I do this for a couple of reasons. One being, that I want / need you guys to be informed. Second reason is because, I have been where you are. When I ask you to listen (ok, sometimes I beg you / tell you) it is because I actually do know what I am talking about.

Some of my blog posts are meant to get you fired up.  They are meant to motivate you.  Some are to get you thinking or re-thinking about your fitness and food.

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If you take nothing away from what I say this is what I want you to know.

If you get fit and healthy, I mean finally take control of your weight you will:

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  • not feel uncomfortable and insecure all the time
  • be able to wear anything
  • be able to walk around and “not feel fat”
  • be able to wear a bathing suit without a cover up
  • be able to prove to yourself and everyone else that you are strong enough to do anything

If you don’t lose those extra pounds and keep putting weight on, this is what will happen or continue to happen:

  • you won’t fit into your jeans or any cute pants
  • you will never feel comfortable in a bathing suit
  • you will have a stomach that droops over your pants
  • you will feel self-conscious
  • you will continue to beat yourself up
  • you will not have the energy or the strength to live a long and energetic life
  • you will cut your life short.  That’s a big one!

THIS IS WHAT I KNOW….IT’S NOT THEORY.

Those lists could’ve been much longer.  This is what I know, because that is where I was. 

I’m not just giving you what I think.  I’ve been there.

Here is something else that you need to read to get your head in the game (yes, High School Musical reference).  It will be tough at times to eat right and to summon up the strength to workout. It will require dedication and willpower.  It will require total effort. It will call for you to suck it up and stay strong

BUT, I promise that when you reach your goal…IT WILL BE WORTH IT!!

Here is a quick video to get you fired up. Anything is possible if you want it! 

 

 

 

 

Make your to-do list your Ta-da list! Ta da = done!

2014 is here!! I like the thought of a new year. What I don’t like is that so many people give up on their goals in October/November and tell themselves they will get after it in January.

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I think everyone should look back over 2013 and take an inventory of what happened. Did you meet any of your goals? was it a good year? what would have made it better? Actually do a year in review so you can move forward – version 3.0 of you!

In typical Type A fashion, I like to have a plan. I have seen over and over in my life if I don’t have a plan then my focus drifts. My plan is just like a “to do” list.

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To-do’s become Taa-Daaa once you achieve them! 

So what’s your plan for 2014?

One of my girls said that one of her goals for 2014 was to smile more,  ”so that other people will see her smile and hopefully it will make them smile.”  What a great goal–I am totally taking that one for me too!!!

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First…set some goals…make your plan. Make some serious plans, get a new job, go for a raise, start a reno project at home, save a certain amount each month so you can take a vacation, exercise daily and prepare healthy food. Write it out and have it visable so it is a constant reminder! 

Next, make some fun plans: vacation, take cooking classes, get a hobby, start a new activity with your kids/family.

Just make sure that you a writing them down! A goal not written down is just a wish.

Onto your theme…what is 2014 going to be for you? A year of change?  A year of improvement?  A year of fun? My beloved Disney does this…each year they have a theme. 

So why have a theme? Simple…when you claim it you will own it. Why not have a theme?  It’s fun. It gives that plan or your to do list a little more sparkle! This could be your year that your dreams come true.  How amazing is that!!!!!

So what will your theme be?

I will suggest that some of you (you know who you are) you declare and claim this the year of YOU!  So many of you have neglected your needs and put everyone first. You have sacrificed your workouts to make it to a hockey arena. You have sacrificed eating healthy because you had to make sure everyone else was taken care of.

The year of “YOU” does not mean you have to turn your back on things but it does mean that you do have to schedule time to take care of you.  Without you, I am sure that your families would fall apart. It means that you schedule certain days or hours that you are not the chauffeur and that your partner is the one that is in the lead.  You take turns so that you both get some time to take care of yourselves. This means going for that long overdue massage, going to see your friend for a coffee, taking time to pursue your hobby/passion oh and of course carving out that time to workout!!!!!!

It’s time to kick that guilt to the curb and make yourself a happier person.  I know that if you lost those extra pounds that have been weighing you down you would be a different person. 

So many of you are devoted to other people, and there is certainly an element of that as a parent. I will promise you that if you carve out that “me time” you will feel better and you will be a better parent/spouse.

Still unsure of what your theme should be? Pick three words that will inspire you or pick just one word. Make that word or those words your daily motivation/inspiration.

Here are a few words to help you build your theme:
joy
energy
strength
positive
fortitude
happiness
success
change
boldness
courage
determination
gratitude
fearlessness
grit
gutsiness
patience
perseverance
spirit/ spunk

Share your theme/goals below in the comments. Claim it and own it. Inspire and motivate others to have a theme.

Be bold…put it out there.

If you are looking for some support, post your theme below, you know darn well that I will follow-up with you!!!!

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Ending this post with a little Rocky motivation – EYE OF THE TIGER PEOPLE, EYE OF THE TIGER!

Take on 2014 like a boss! 

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#wordstoliveby