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The Blog

DSCF7147 IMG_0034 cranberry_bowl cranberry_bowl Survive the Season

Survive the Season!

Christmas decorations adorn the malls and once again, the holiday season seems to be coming at us full speed! As you plan for the holidays, make sure you also have a plan for staying on track with your fitness and nutrition goals. Too often life gets busy or stressful and the first things to go are clean eating and regular exercise, when in fact, these are the very things that will help us manage stress in a more effective way. During busy times, it’s important to take care of yourself and make time for you…it’s the best gift you can give to yourself! After all…you’re worth it.

Here are some strategies to help you stay healthy and happy during the busy Christmas season…

• Schedule workouts – put them in your agenda and keep that appointment with yourself
• Don’t skip it – can’t do a 60 minute workout? That’s okay! Squeeze in a 20 minute power session rather than
skipping your entire workout
• Make sure you get adequate sleep
• Pack a cooler when you leave the house so you always have healthy meals and snacks when away from home – there are
plenty of temptations, especially at this time of year
• Eat before you go to the Christmas party – you’ll overeat if you arrive hungry
• Don’t hover around the buffet table at parties – fix yourself a plate, stop eating when it’s done, and step away from
the buffet
• Don’t do it all – ask for help with meals, shopping, planning, and hosting functions
• Find some quiet time – be kind to yourself by spending time doing something that helps you to relax and recharge
• Keep alcohol consumption to a minimum – choose a cranberry juice spritzer instead of an alcoholic beverage – put it in
a fancy glass with a nice garnish, nobody else will know or care if you have alcohol in your glass or not

Make it through the holidays feeling like you’ve had a break instead of feeling like you need one. Eat, move, and be merry…in a healthy way!

Have a happy, healthy day!
Signed, Denise

November 11, 2012 0 Comments

What Motivates You?

Let’s face it…exercise is work.  It takes dedication and commitment to stick to the plan.  Sometimes you have to dig deep and talk yourself through a workout.  Sometimes you simply don’t feel like exercising. Maybe you can’t even get the plan off the ground.

What motivates people to push themselves?  What does it take to stay committed to a goal?  What is the secret to success for YOU?  What motivates YOU?

Here are a few things that motivate me.  And a few more that may motivate YOU.

  • How do you feel after a workout?

    You know that great feeling you have after a good sweaty workout…yes! Think about how good you’re going to feel next time.

  • Read blogs and magazines.

    Reading about the journey of another person can help you learn from their experiences.  Reading success stories will empower and inspire you.

  • Time for YOU.

    Make “you” time a priority and don’t miss your exercise appointment.  You spend so much time taking care of others, it’s important to care for yourself too.  Think of it as a mini-holiday from your daily responsibilities.

  • Stress relief.

    Exercise is a great way to work off life’s stressors. Stop stressing about not exercising…and exercise.

  • Keep an exercise log.

    Writing down your exercise sessions is important and can be a very useful tool.  Do it for one week…you’ll see.

  • Take a before picture.

    You often don’t see how much you’ve progressed. Taking pictures will help you to see the changes and motivate you to keep going.  Say “cheese” regularly.

  • The “yuck” factor.

    Remember how yucky you feel when you don’t exercise. Remind yourself of that when you feel tired or uninspired to exercise.

  • Post it on social media.

    Tell people about your weight loss and/or exercise goals, and report to them.  You’ll make it happen when you know people are paying attention

Have a happy, healthy day!
Signed, Denise

September 17, 2012 0 Comments