Consistency is Your Key (Motivation Monday)

  “We become what we want to be by consistently being what we want to become.” Have you ever had tried a new diet or a new workout routine, but stopped before ever seeing results? Maybe you quit because it was too difficult to maintain overtime. I want discuss how small steps are the key to consistency. I think we all know fad diets and some miracle supplement or drink isn’t going to change bad habits. Maybe at some point you’ve tried fast weight loss solutions such as: 1,000 calorie diet, strict dieting, low carb diet, cabbage diet, etc….. I think we all know a DIET is not healthy and is not the solution to a healthy lifestyle. Today’s advice is to pick a couple small steps on following list and CONSISTENTLY do them until it’s a new habit. If you can follow something 80% of the time, you doing very well! Walk 3-4 days a week for 20-30 minutes No soda (even diet) Cut out processed sugars Add a vegetable to each meal Start taking a multivitamin every morning when you brush your teeth Drink 10, 8oz glasses of water Eat off of a smaller plate to help with portion control Track your foods through My Fitness Pal to become aware of what your consuming On our Facebook tell me what steps you have consistently taken to a healthier lifestyle.   Your Friend, Natalie Novak Share...
Long Term Results (Motivation Monday)

Long Term Results (Motivation Monday)

Small Daily Improvements are the Key to Staggering Long-Term Results. I have a different approach for my clients to achieving long term results. I don’t believe in fast results. Maybe this is not wise but maybe it is! Hear me out. Scenario 1: A client wants to lose weight. They have 3 months before they are on their beach vacation and want to look great in their swimsuit. They need to lose 50 lbs. They have no major health concerns.  A personal trainer gives a new client a 1,000-1,200 calorie diet. The client is basically eating  only chicken breast, broccoli and water for 3 months. They are working out 5 days a week at 1-1.5 hours per workout. The client loses 55 lbs in 3 months. Goal Achieved plus 5 lbs!! Client goes on vacation and within the next 3 months gains at least 30 lbs of the weight back. Do you think this is what a client really wanted long term? Scenario 2: A client wants to lose weight. They have 3 months before they are on their beach vacation and want to look great in their swimsuit. They need to lose 50 lbs. They have no major health concerns.  A personal trainer sets a goal to lose only 2 pounds a week. They give the new client a 1,700 calorie diet based on their current weight and activity levels. The client is learning how to prepare meals in advance. They learn how to cook tasty meals. They are working out 4-5 days a week at average of 45 minutes per workout. The client looses 30 lbs in 3 months. Still has 20 lbs to lose to achieve their...
Fitness is like Marriage (Motivation Monday)

Fitness is like Marriage (Motivation Monday)

Fitness is like Marriage. You can’t cheat on it and expect it to work.  Happy Monday!!! I have a feeling a few of you are feeling guilty about what you drank or ate this past weekend. You probably did really well ALL week and lacked the same discipline on the weekend.  Because you probably drank….. this probably caused you to pick poor food choices. But we don’t want all that hard work during the week to go to waste! If you want to see results of all the hard work you put in week after week….. Let’s change how you celebrate your weekends. Many people lack the discipline on the weekends. Moderation is the key to a healthy lifestyle. I want you to still enjoy the small things in life, but with a balance. Here’s some tips I suggest trying if you’re struggling with a balance on the weekends: DRINK WISELY:  Alcohol has 7 calories per gram. That’s a close second to fat, which provides 9 calories of energy per gram. Often alcoholic beverages are empty calories. They provide little to no nutritional value. Don’t drink high calorie, sugar loaded drinks. Limit your drinks to 0-3 drinks Drinks Of Choice: Light beer: at 110 calories per standard drink, this is a better option than regular beer containing an average of 150 calories per drink. White and red wine: 75-105 calories depending on the level of sugar content. Choose drier varieties for less calories. Champagne: 84 calories Spirits (80 proof): Gin, rum, vodka, whisky , tequila, brandy and cognac all come in at around 65 calories, but beware of high sugar mixers...

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