Get excited!

I encourage you to make a vision board. This could be cut outs from a magazine, quotes, etc...Anything that you would like to accomplish within the next 5 years. Place it on your fridge and get excited to achieve those goals!

The next step is to prepare for these goals.

• If one of your goals is to eat a balanced meal M-F, then you must prepare for it! Pack your snacks and lunches in order to keep you on track.
• Keep extra workout clothes in your car/bag so there is no excuse for you miss a workout!
• Get to bed at a decent hour each night to give your body the appropriate rest it needs to function throughout the next day!
• Bring a water bottle/cup with you to work or school so you always have water in front of you!

You are probably saying: "I know that I need to do these things, I just don't have time."

• No excuses-if it is important, you need to make time. Everyone has a busy schedule...and it never slows down :)

2011 is right around the corner...no excuses.

Here is an example of a vision board. Your goals can be about any topic you would like. Fitness, life, career, relationships, etc... The sky is the limit! Please feel free to share ideas about your vision boards!

Have a great day!
D

Stress

(Sigh...) Stress...how to handle stress in your everyday life.

Every individual has stress in their life at one point or another (sometimes everyday!) & the major factor is how you handle the stress. Below are some techniques that I have done for myself in the past, and also some advice on what not to do!
Hopefully you will find your inner strength to overcome the effects of stress.

1. Walk away from the situation & take deep breaths. It is important to close your eyes, release the tension in your neck, and breathe in through your nose and out through your mouth.

2. Take a nice relaxing bubble bath, get a massage, facial, etc... something to release the tension & for you to focus on yourself and not the issue at hand.

3.EXERCISE! The most important! Exercise releases endorphins which make you feel happy & give you self confidence!  Sweat, sweat, sweat!!!

4. Get on a phone call/chat with a close friend about your issue. Get it out on the table. Do not hold your emotions/feelings in.

The most crucial advice that I could give you....

*Do NOT EAT when you are stressed. This is called emotionally eating. Otherwise known as binge eating. Instead of eating, DRINK WATER!

At the end of the day, focus on how this little situation impacts your life in the big picture. Most of the time, it does not matter and you get worked up over nothing.

Always remember: Everything happens for a reason...

I hope this helps!
Have a wonderful day!
D

Question of the Day

Like training, does the body adapt to the same foods eaten day in & day out?

The logical sense would be "Yes".
 I am trying an experiment with a friend that I went to college with. The candidate eats the same foods everyday & is not seeing the results that they want. It is going to be my challenge to professionally answer this question over the next couple months. I have suggested different healthy foods throughout the day & also evaluation calories in vs. calories out. After a couple months, we will reevaluate body fat %.

It has always been my philosophy that the body adapts to any stimulus that you place on it. Just like working out. If you continually do the same routine weekly-your body will plateau. It is called muscle adaptation. Most individuals wonder what is happening & why they are not seeing results. You always want to keep your body guessing!

A great example of muscle adaption is throwing a baseball. For the first time playing baseball, your shoulder is really sore for the next couple days. The more that you play baseball and mimic the throwing motion, you will become less sore in the days to follow. This is how the body works with exercise & training.


Be creative with your workouts & nutrition. Explore new healthy recipes while still understanding the foods & the nutrients that you are putting in your body!