Monday Musings

Good morning beautiful people! If you’re reading this, then it means my mission was successful on Sunday night of actually sitting down and churning something out for you while you toss down your coffee and eat a stale bagel. Welcome to my Monday musings.

I can’t contemplate the week ahead without feeling some level of success over the past week.

A good week back on with my workout schedule and getting to a more focused eating plan. I just feel better when I’m in my normal routine after all the holiday festivities.

Speaking of that…. am I the only one who ever wonders… does anyone REALLY use those little replacement bulbs for those strings of lights? I have like… 10,000 of them. I can literally guarantee you I have zero patience with the idea of going through bulb after bulb trying to find the dead culprit.

None. Nada. Zilch.

I just wanna meet someone who might actually have the skill level and the patience of multiple saints to sit and do it…

It’s not this chick.

Oh. And I finished getting all of my Christmas decorations down and put away so there’s that. I’m just bummed when it’s all taken down. It looks so empty and non-festive. If you read my Christmas post you’ll know I enjoy decorating a little…ha.. well…a lot….  https://sassyfitnesschick.com/2017/12/08/the-most-wonderful-time-of-the-year/

I did a few new things this year I loved so much. They were of course, the last things to go.

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I’m still having coffee in my fun Christmas mugs though.. ’cause why not ?

 

 

However, once it’s all put away I do enjoy a fresh start and re-doing things and changing the house around. Sometimes, this confuses hubby who is a creature of comfortable habit. I’m sure though, he will adjust 😉

I got to work in the Batcave today ( my newly married son’s room he’s now vacated) so I’m excited over finally getting to do something fun with it that doesn’t reflect “20something bachelor guy lived here”

I’m also chomping at the bit to get back to a new interest I picked up at the end of the year… chalk painting. I’m a little bit hooked on it now that I have a couple projects under me (like my bathroom cabinets that look stunning) and I now have a list of things to do.

Seriously, that paint can make the ugliest thing ever look rather amazing. Perhaps I’ll do a fun lifestyle post on it sometime.

in other news….

my blog for my keto- dash diet review I wrote last year is still trending at the top of Google search so there’s that.  Seriously, ya’ll out of millions of  postings on this topic I’m currently #2… actually it bounces between there and #1 but I’m good with both….so I think it’s just a bit super cool.

You can find it here if you’ve not seen it…. https://sassyfitnesschick.com/2017/07/21/keto-and-dash-diet-review/

I’m working on a book review for the new release of the paperback “Lean Habits”  which will be coming to you soon.. right here… so hang around for that.. or you can read my first review while you wait…  https://sassyfitnesschick.com/2015/10/07/lean-habits-for-weight-loss-book-review/

Pinterest is at the top of my focused list so I’ve been pinning and learning more about working that avenue. Find me there as well and follow my healthy food boards. I’ve got some tasty things pinned.. check it out… @sassyfitnesschick  If you’ve got any good blogging tips with it, offer them up, please.

Speaking of tasty. I’m doing a fun little project on my social media experimenting with different veggie recipes with the hope someone might want to eat more of those yummy morsels. On my experiment list is cauliflower.  I know you’ve heard of all the crazy things you can do with it besides you know, eat it in it’s given form 😉  I decided once and for all I’m going to see if it can really be used to make pizza crust or my new interest.. cheesy breadsticks???

SAY WHAT?!

I’m gonna be your lab rat and will report to you my findings.  I will admit, at this point, to being rather skeptical. I guess we’ll see.

Regarding my athletic shenanigans, I’m pretty sure I did my coldest ride, ever, on Saturday.

By that I mean it was in the low 30’s with a wind chill dipping into the mid 20’s. That mind you, was if you were standing still, NOT flying down the road at fast speeds riding a bike in it like some crazy fool.

I only did 13 miles but it was better than nothing and anyway by then my extremities were numb so that made it a lot of fun too.

Coffee was really…really… good after that… but when isn’t it?

And in regards to coffee.

Topping my list of new favorite things for the week, Starbucks is featuring their Blonde roast right now and I’m kinda into it. Have you tried it?

And speaking of my lovely bike. I ordered a new saddle that should be here any day and a fun bag to stash my random stuff in while I sail down the road… like my camera for those on the run selfies.

Because #socialmedia, right? Keep up with me there on Instagram and Pinterest as well as my Sassyfitnesschick page on Facebook.

Now here’s to Monday and a week of new opportunities!

 

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Hello Monday!
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Time Vs. Priorities

i_dont_have_time-960x675One day. 24 hours. 1,440 minutes. 86,400 seconds.  Time. It’s something we all start off with the same amount of each day but that is where any similarities stop.

How we spend this daily valuable resource largely depends on our lives and what we choose to do with it.

There are some things that are non-negotiable in our days.

Work and travel time to and from. Sleep. Meals. Appointments to be kept are all things that automatically deduct from our daily bank account of time.

Then there could be everything from caring to our homes, raising kids, doing laundry, cooking, cleaning, doing errands the list goes on.

Of course, there are important things ( priorities) in each of our days. You know, those things that are always at the top of the to-do list to get done and HAVE to be done. We may wish we could be doing something more fun but those priorities have to take place first.

In the ways of fitness and exercise, what I hear most is… “well, I just don’t have time to exercise”… which always confuses me ’cause an hour or so is such a small part of a 24 hour day that I’m not sure what keeps someone so busy they don’t have time for themselves.

Is it guilt? Or is it just a convenient way to dismiss working out? Or is it just letting other  things have precedence over the equally important task of taking care of our bodies.

The quote I’ve used today I’ve shared before on social media.

It’s often met with crickets in regards to exercise.

Why? Because I guess at a basic level all of us intellectually know we need to do activities that support us and encourage health and wellness in our lives.

However, those activities are often hard.  Learning to eat better or say no to things isn’t always easy. Teaching ourselves to eat less or make better food choices isn’t easy. We like our old comfortable ways and want to stay in them.

Getting out of our house and outdoors to walk or ride a bike takes effort. Driving to the gym means planning and making it work in our schedules. And let’s face it, when we’re out of shape, exercise is hard and it sometimes makes us ache! It might  not be the thing you wanna sign up for initially.

You don’t get it, I don’t have time…really.

Hey, I understand! Life does get busy. There are some days for me that I just don’t see anything else fitting into it. Literally, I’m up super early for an appointment or something equally important and the rest of the day seems like I’m running and not the kind of running I’d prefer to be doing. I’ve learned to not stress over those days because I know I’ll be at it the next day.

I’ve had days where I’ve been up earlier and restructured my workout to fit the time I had in the morning to still get ready and be on time for where I needed to go.  Do you know what you can pack into 20 minutes??  A lot.

As I’ve trained myself and built new habits, it’s become something I automatically do… structure my day to accommodate my exercise.

You can do it too. Trust me.

Will you have to be intentional? Yes. Will you have to get out of your comfort zone? Absolutely. Will you have to plan and make it a part of your new schedule? Yep.

The question that begs to be asked….

Is it worth it to you?

Simple and straightforward, right?

What’s it worth to you? If it’s a priority, you’ll make it one. If not, you’ll continue to talk or think about it but never be intentional at making it happen.

How do you spend your time?

Seriously. How do you spend your free time in your day? How much time is spent on your phone playing games or surfing the web? How much time is spent laying on the sofa or sitting in the chair watching tv?

More than you realize I’m sure.

Remember we’re only talking about an hour of your day to do something positive for yourself.

What if I want to start? How?

Awesome! Making a commitment and having that desire is the most important one to take. I’ve said so many times before, scheduling your time is key to success and making it happen.

. determine what you want to do. What sounds fun or interesting that will hold your attention?

. Once you decide that, you need to determine what time of day is best for you. Are you a morning person? evening? Your job might determine when you schedule your time. But figure it out.

. With an activity, and your best time determined, now write it down or put it in whatever digital device you choose to use.

. What other steps do you need to take to make your commitment happen? will you need shoes or any type of gear? Join a gym? Schedule a personal coach? Get up a half hour earlier?  Figure it out.

. The final thing would be making sure you keep your appointment with yourself. This honestly comes down to your own determination and not quitting on your commitment. This can take a little time as your build this new habit into your life, because it will be a new habit, hopefully a positive lifelong one.

Time vs. priority. What will it be?

Have you had to learn to make exercise a priority? How did you accomplish it?

.

 

 

The Art Of Self Care

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In todays adventures boys and girls, we’re going to branch out into something a little broader, something that encompasses more of us than “just” our bodies.

One of the buzz words out there right now is “self care”.  It’s a term  who’s meaning is most likely fairly obvious.

Let’s define self care as any activity we do deliberately in order to take care of our mental, physical, and emotional health.

In a world that is increasingly more hectic and busy with lives that sometimes have us running in different directions with all kinds of responsibilities it’s easy to put ourselves at the bottom of our to-do list of important things.

Where I’m at now in life, at the age I am, I’ve learned not only is self care perfectly ok, it’s also necessary. Self care for me involves everything from my daily exercise to reading something I enjoy or escaping to a warm bubble bath if the day has left me stretched thin as well as many other things that can soothe my body and mind and keep me a happy, healthy functioning woman.

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Somehow, being upside down, is one of the ways I enjoy self care 😉 #yoga

 

I make no excuses for it or apologize for it. Nor should you. We don’t get any extra awards in life for not taking care of ourselves.

Even with all that said, many do not, or think they aren’t important enough, to practice self care viewing it as perhaps selfish to do so.

Eh.  Perhaps some may believe it’s selfish.

I don’t really think it is.

Honestly, if you don’t take care of you, who will? And no one will take care of you better than you. ( gosh that’s a lot of “you’s” haha)

Self care keeps us not only healthy in all aspects of our life for (us) it benefits those we are involved with too ( family, friends, co-workers etc) I’m pretty sure they enjoy us when we’re at our optimal best.

So where do you start if you aren’t already practicing it? Or maybe you are to a degree but are looking for other ideas.

Let’s consider the three points mentioned: Mental, physical and emotional.

The most important thing to understand on this topic…. it isn’t a one time deal.  Much like eating properly, exercising, and anything else we do, it’s an ongoing process. Practicing small self care things each day should be something you train yourself to do. Now with that in mind let’s move on. Below you’ll find a few tips or suggestions to help you get going. I’m offering up five various ideas but you will probably be able to come up with others for yourself.

Mental self-care

Social media. Pretty much everyone is on it in some way. There can be a lot of negativity and things that aren’t positive when we log on. Some days I don’t spend much time there because honestly,  I just don’t need to view what’s on it. Weed out people who don’t offer positive vibes to you or at least mute them if their posts are troubling or pull you down. Unplug and walk away for awhile.

Do a mini-declutter. Nothing makes me feel more frustrated or overwhelmed than things seem disorganized or out of hand. Spend a few minutes on a drawer, closet or any other area that might be bothering you.

Take another route to work or change the way you go if you ride a bike or run. It’s mentally refreshing to have a different point of view.

Get out of your comfort zone. There’s nothing I’ve found more mentally engaging than getting out of that place I’m most comfortable. It will grow you.

Be selfish. Yeah there it is. The selfish word again. Do something each day for you that you enjoy that brings you pleasure or happiness. It’s really ok.

Body self-care

Exercise. Of course this doesn’t come as a surprise that this would be my first suggestion. Moving your body will not only help you physically, it helps mentally too.  Find mini times to move through out your day as well. A quick 10 minute walk or some basic stretches to loosen you up.

Learn to breathe deeply. If there’s one thing I’ve learned in yoga it’s practicing those deep breaths through all the moves. You can simply learn to take three deep, slow breaths anytime in your day. Breath in deeply, let your diaphragm expand and feel your lungs really fill with air. Slowly exhale.

Laugh. Read something funny you enjoy or watch a show that evokes laughter. Laughing is good for the soul too.

Make small changes in your diet. Maybe drink an extra glass of water, try a new vegetable or swap a sugary treat for something healthier.

Take a quick nap. A power nap can refresh and energize you for the rest of your day. Remember to keep it between 10-20 minutes

Emotional self-care

Let’s refer to emotional or care for our souls. After all we aren’t just a body wandering around and our souls need some care too.

Write out your thoughts. For me personally, writing can be the most  cathartic thing I do for myself. There are times I let my humor out and there are times I write and feel like I’m bleeding all over what I’m sharing. Write out what makes you happy, sad, angry etc

Help someone. That’s explanatory enough. There is satisfaction in helping others.

Make a small connection. Connect with the checker at the store, the barista who serves your coffee or the person in line with you. Hubby often wishes I wasn’t so skilled in this area of making connections  haha

Splurge a little. Buy yourself a treat that you might not always indulge in.

Pray or meditate. Whatever you choose to do find sometime to just be alone and reflect. To let life breathe over you. Use that time to center your thoughts and reflect on the things in your life.

There you go.  A few ideas, some suggestions, to help you with this idea of self care.  Hopefully you will come up with a few others that are specific to meeting your needs.

The most  important thing to remember is that you are valuable and self care is not a special treat or a one time thing. It’s to be practiced in a variety of ways every day to keep you healthy and well for you and those you love.

Tell me. Do you have any special self care tips or suggestions?

Resolutions And Healthy Eating

“Food is fuel for our resolutions.”  

I really wish I could take credit for that line, but I can’t. I hear clever things and wish I had somehow been inspired to say it first. Like “Oh snap, that’s such a smart thought.” but this time, alas, no.

Interestingly enough, I heard it on a commercial for weight loss recently.

Ahhh isn’t that what January is all about? Weight loss, detox, cleanse, eat fake food posing as food, torture yourself, and suffer while you starve and put your body through hell only to return to your former way of doing things?

This commercial was pretty much making fun of all of that. And the way my writer brain works it only takes a line or a casual conversation with someone to get my creative ideas rolling.

In starting a new year off  one of the most common things I think we all hear is about making “resolutions”.

By way of quick review, resolution means “a firm decision to do or not do something”.

I do not make resolutions, I set goals.

You can see from the definition that resolution is definitely something very subjective to change based on our current feelings, moods or emotions.

In contrast, goals are defined as the object of a persons ambition or effort, an aim or a desired result.

Goals are specific and intentional.

So goal setting is definitely the more preferred way to go as opposed to resolutions which are more subject to change with our emotions or shifting feelings of not wanting to do something once the novelty has worn off.

I wrote a post on goals vs. resolutions last year. You can find it here….  https://sassyfitnesschick.com/2016/01/01/new-year-goals-not-resolutions/

That all being said, the take on the commercial I saw was that we need to stop treating food in such a negative way and embrace it for what it can do for us. January should be a time to celebrate a new year full of adventure, not torture our bodies by depriving them of food or suffering through other perceived ways to lose weight.

This might come as a startling reminder to you but… you really… truly.. don’t have to suffer and deprive yourself to lose weight and get on a healthier lifestyle path.

Really.

Food is fuel. Fuel allows us to do all the cool things we wanna do. Hence, the “food is fuel for our resolutions” line.

Food lets me run, cycle and lift heavy things. It lets me do daily tasks with ease and gives me energy to enjoy my kids and grandkids. It helps me run up and down my attic access with big totes lifted over my head and carry 40lb bags of salt to the water softener.

Food does all the same things for you. It’s the types of foods we choose to eat that determine how lean we stay or how good we feel.

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This pretty well sums it up

When I’m eating foods that I know are healthy and good for me, I feel more energetic. It doesn’t take being off my normal eating very long for me to feel it. I like that. It’s a reminder from my body that “Hey! we are doing things differently now days. What are you doing ?”

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Most mornings breakfast starts like this for me

 

 

If you aren’t used to eating healthier foods, it may take some time for you to adjust. A slow gradual shift will help you in the process of changing your eating patterns.  Don’t try it all at once. Slow gradual changes will lead to long term success and that is what you want… long term success. Not a quick fix or temporary loss.

Healthier foods build you from the inside out not only giving you energy in your daily life but keeping you lean too.

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We often don’t think of how food impacts us internally

So the question that begs to be asked is….

How are you going to fuel your resolutions or goals? Will you be feeding your body in a different manner that will support them? Are you willing to make the changes necessary for that success all year long and not just in January?

 Yes! I’m so ready to do this. Where do I start?

Be willing to experiment with new food or make healthier exchanges. Understand it won’t happen all at one time.

Have a willingness to try new things. Don’t decide you don’t “like” something if you’ve never even tried it.

Keep a food log of what you eat. Note new things you try and your thoughts.

Don’t vilify foods or food groups. Unless you have a real medical condition or allergies there is no reason to not enjoy a variety of foods from all food groups.

Keep your goals in mind. Set something concrete out before yourself to strive for. Maybe adding one or two new fruits or vegetables a week to your meals or learning to cook a familiar one in a new way. Perhaps you might try a meatless meal or experiment with a new recipe.

Cooking at home will always allow you to control what you eat and what goes into it.  Don’t be afraid of getting out of your comfort zone with new healthy foods.

With some time and patience you will be on the way to changing your eating and taking steps to fuel your goals in a healthier way.

Do you have any healthy tried and true food tips to share?

Your Body. Rest Or Rust.

if-you-rest-you-rust

I’ve seen this quote before and it always resonates with me. Of course it refers to working hard and the value of perseverance but I see it in a different way too.

Do you ever think of your body and how you use it ( or don’t use it) in terms of “getting rusty”?  If you’re like me when you hear the word “rust” you get images of weathered worn pipes or an old car that’s been left to sit for years, the paint long faded and gone and the metal rusting through.

For anything to not become rusty requires some work and care to keep it in good condition and working order. Without proper care (that item) will not function in the way it was intended to function.

Now let’s apply that concept to our bodies.

Without proper work and care they can become less functional as we age. They can get achy. We can lose muscle mass and strength. We lose the ability to bend well and move in ways that are free. We get out of breath doing easy tasks or walking short distances. Walking a flight of stairs can make us winded and the idea of bending to touch our toes or place our hands flat on the floor could make us laugh.

Our bodies are designed for daily, vigorous movement. To bend, stretch, lift, walk, run, jump and play.

Personally, I’m soooo ready for hard work again!

Doing the duathlon at the end of November and coming off a year of hard work and training I let myself do some easier work in the weeks after. Mentally it can be hard for me to “rest” but intellectually I know it’s good for my body to have a little down time too.

But then… it was December and life just happened in ways that slowed me down. Then hubby was off  2 weeks for vacation and as awesome as that was hanging out, doing stuff together, sleeping in some,  going out for breakfast and some days just being a little lazy, it shot my “normal” schedule. I loved every moment of having some relaxing weeks with him and having a mental break from my usual routine is good… but….I have been reminded of this more than ever…

I feel way more energetic and my muscles feel less tight when I’m working out, than when I’m not.  My body has now been trained for that work and needs it as much as it needs food.

I don’t see this as a “bad” thing, but it does show me it’s a most necessary thing. Purposeful, daily movement is essential for our well being.

It’s essential for MY well being.

With that being said… I’m more than ready to get back at it.

What about you? Have you had some time off or done less in the past few weeks? Perhaps you’re inspired by the start of a new year. Maybe exercise has only crossed through your mind but you have the thought you’d like to get started doing…something…

Depending on where you are and what you do or have done will determine the level of what you get out and do.

For me, as you’re reading this and maybe drinking your morning coffee, I’ll be out getting some miles under me on the bike. I will most likely do yoga on Tues and some strength training a couple times this week as well.  I won’t push myself hard but will ease back into it letting my muscles get used to the activity again. I know my body will quickly adjust to the routine and I will be pushing myself harder next week.

But what if you’ve not done anything since you were like… 12… on the school play ground playing tag with your friends? What if you haven’t done anything physical in so long you wonder if you can but you are willing to get out there and give it a try?

Good for you! There’s no better time to get moving and long before you might see results outwardly, mentally, you will always feel great doing something positive for yourself.

Ok.. I’m motivated. Give me some tips.

I always tell people I talk to, find something that you can be excited about doing or want to go do. It will ensure you are proactive about doing it each day.

If you are unsure, start with walking! All doctors will support walking as a healthy way to help with weight loss and to get fit. You can walk at your own speed and increase as you get stronger. All you really need are some good shoes and you’re set to go.

Start small. Don’t try and walk 5 miles your first day or anything like that. It might just be a couple laps around the block and maybe it’s what you do for a week or two until you are comfortable to increase distance.

Don’t like to do it alone? recruit a friend or family member to workout with you.

Write it down! Scheduling a time in your day should be just as important as anything else you do.

In the beginning  you might need to start with every other day to help you get going and to protect from doing to much to soon.

If you have health issues or concerns, always consult with your doctor first.

Imagine yourself getting stronger at the activity you choose. The massive hills I ride don’t necessarily get easier,more like I get stronger for the task of doing them. Think of being able to walk faster, for longer periods of time, or maybe even eventually running.

Look locally for free or trial classes to experiment with a new activity before you make a commitment to it.  Local gyms will often offer free trial classes before you commit.

Be willing to grow and learn new things and to challenge yourself in new ways.

Finally, celebrate as you get stronger and have more energy for living your life. Embrace the changes of your hard work and most of all, have fun with it!

 

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On the road… my happy place….running, walking or cycling… this is my gym.

 

 

Do you have a favorite activity you enjoy doing ? Is there something you’ve learned to do that you previously didn’t know how to do?

New Year’s Weight Loss Tips

Day 3 of the New Year. Raise your hand if you are tired of food. And sweets.

I’m beyond tired of seeing sugar. I bake what seems like, all month, whipping up various treats  for Christmas so about now I’m ready to walk away from it all.

#officiallysickoffood

I bet you are too.

It’s possible you are thinking of losing some weight as many are at the start of a year. For some reason the start of a new year makes us want to tackle things in our lives that may have been previously untouched or started but not finished.

My social media accounts are flooded with all kinds of hyped up “diets” and weight loss promises, all of which will take some of your money, thank you, but most likely only leave you with lighter pockets and no missing fat.

Coming out of the holiday season can be difficult since we’ve been enjoying more tasty foods than we usually have. You might be wondering where to start.

Don’t start by thinking you have to eat all the “bad” food that might still be around.

Getting started doesn’t have to be hard, painful, or restrictive. In fact, a slow gradual process will help you be more successful than just trying to cut everything out cold turkey ’cause I mean… there’s still gonna be chocolate around.. am I right? And really, if a piece of chocolate here or there helps keep you sane and  moving forward, it’s ok.

I’m eager to get back to my “normal” eating. What always works for me is eating more lean meats, veggies and fruits to get me back on track as well as adequate water.

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My favorite kinda meal
green and red healthy food
Eat these to build a healthy body

 

This works for me, but might not be where you are.

Here’s a few new years tips that might help….

If you don’t trust yourself start by removing all leftover temptations of holiday goodies from your kitchen.

And I don’t mean eat them. Give them to your neighbor Susie Q or toss them in the trash. Really. You can.  If you think you’ll sit down and eat the bag of chocolate, toss it.

Next, make sure you have healthy foods on hand like lean meats ( chicken, turkey, fish, eggs etc) fresh fruits, veggies, and other snacks like cheese, yogurt and raw almonds.

Once you get a plan for food you will eat and won’t eat, set some short term “mini” goals for yourself.  Small changes add up and in time they do add up to bigger changes.  Not only that, accomplishing your mini goals will give you confidence to push on to bigger goals.

For example, week one you might simply try to reduce sugary drinks if that is a problem for you. Maybe you’ll try to drink more water.

Week 2 you might decide you will intentionally park farther from store or take the stairs at work instead of elevator.

Week 3 you might decide to eliminate fried foods from your diet.

Set a date.

Be intentional about what you are doing. Set out specific dates for yourself to achieve goals. ( in 4 weeks you want to be walking 3 miles or committing to 3 days a week in the gym) whatever it is, put it in front of you. To be ambiguous about a goal is the same as saying you’ll start “next week” … it’s easy to ignore and not get done.

Let your mini goals spur you on to bigger things as you accomplish them.

Learn to write down what you eat and how you feel when you do. Make it a goal to understand your personal relationship with food.  This can give you insight into your behaviors with food and eating.

Don’t be afraid to take some before pics of yourself as well as progress ones along the way. A photo journal is the best way to see how you’ve changed on your journey.

Finally, set realistic and manageable goals for yourself. You don’t gain weight in a few weeks, you won’t lose it all in  a few weeks. A steady one pound per week will be sustainable weight loss.  Allowing yourself  after the holidays to settle into a slow, steady routine will be the best way to be successful in your efforts while not feeling deprived or taking things to the extreme.

Do you have any tips for healthy weight loss?

 

Food Tips For A Healthier You

Pass Junk food

 

As we count down the last days of the year and head into 2018 many will be assessing their plans and goals for the new year ahead.

Trips, appointments, school activities, family gatherings, holidays etc will all take space on our planners.

Others will be factoring in goals of weight loss and moves towards eating better. My last post was tips on getting started with an exercise program… you can find it here….https://sassyfitnesschick.com/2017/12/19/tips-for-a-fit-2018/

I wanted to include some tips on eating and nutrition but for the sake of not turning it into another War and Peace novel I decided to make it more of a two part item 😛

Food can be such a struggle for so many.

How much to eat, what to eat, when to eat. Eat when you’re hungry, eat when you’re not. Eat for reasons unknown to you.

These behaviors left alone can lead to unwanted pounds and unwanted health problems associated with being over weight. So many people want to change and make improvements but aren’t sure where to start or what to do. They feel like they have to give up everything they love and everything that’s good and be in this restricted zone of deprivation and no fun.

Please. Don’t.

That mentality will certainly not lead to long term success in your weight loss endeavors. If you’ve followed me then you know I’m anti-diet mentality and anti-deprivation believing people will be far more successful knowing they can include foods they enjoy and still lose weight. I believe building new habits and behaviors with food is what leads to life long success and sustainability. Building new habits doesn’t happen over night, but with persistency and keeping at it, those habits will stick and become second nature to you.

In fact, I was delighted to come across a book a few years ago that was pretty much what I had done to lose weight and keep it off. It was all about habits and behaviors and I literally devoured it.

When I talk with people the book Lean Habits For Weight Loss is what I always recommend.  It offers sane, practical and sustainable advice for life long weight loss.  I wrote a review on the book which you can find here…… https://sassyfitnesschick.com/2015/10/07/lean-habits-for-weight-loss-book-review/

on a side note, the author is releasing a paperback version on the 26th of this month and asked me if I’d write another review for her 🙂 I guess she thought I did a decent job  on the first to ask me to write one for the new book and I’m thrilled.

You can be watching for my review on it later on.

But I digress….

Like exercise, the decision to lose weight has to be yours and yours alone. Once you make the choice to do it then you need to become proactive in doing things to make it happen.

No one will do it for you. No one will control what goes in your mouth or how much you eat but you.

But you’ve got this.. you can do it.

ok, I’m ready to start. Now what?

Don’t start by eating all the junky food in your pantry to “get rid of it”.  Don’t start by cutting out everything you love or that is tasty to you and eating celery. I mean.. you CAN eat celery it’s really good for you and one of those “zero” calorie foods but.. well.. you get what I mean 😉

Don’t start by so severely restricting your calories that you are constantly hungry and thinking of your next meal.

These are frequent “techniques” I see to many people employee in their quest to lose weight, techniques that quickly fail them.

You can do this instead…

Practice listening to your body and learn to eat when you’re hungry and stop when you are feeling satisfied. This may take some practice as your eyes and mouth will want more and you’ve most likely trained yourself that way. Eat slowly and learn to savor your food this gives you time to realize that you are satisfied with most likely, less food.

At the start don’t focus so much on what you’re eating as when you eat and how much you eat.

As you move through those first few weeks you can consider your food choices and begin to think of what you might let go of, or opt to make a better healthier exchange on.

The food you eat.

Hey we’re all adults here, right?  That being said we all have that level of responsibility for what we eat and drink. If you toss down a dozen Christmas cookies in a sitting, well, you might reconsider that.  If you’ve learned to have a couple and savor them, you’re on a good track.

The foods we consume come down to what we find tasty and how we’ve trained ourselves to eat.

Yes. I said trained yourself.

We have all trained ourselves in our eating behaviors and food choices. That being said.. you can retrain yourself to eat better or eat less or make better choices.

Will it take time, yes. Will you get it down in a couple weeks? No. Can you be successful doing it? Absolutely.

Remember I told you at the beginning, it all comes down to you and what you want.

If you want to change, you will.

What do I eat?

I’m not going to tell you how to eat or what to eat. I will say making choices that involve healthy and nutritious foods will always be in your best interest. Foods that have minimal ingredients are best, the majority of the time, if you can.

If your daily diet consists of more processed, fast food or sugary/salty foods you might want to reconsider what you are eating.

You should work to building meals rich with veggies and fruits and healthy carbs with a good dose of protein.

Let’s face it… 400 calories of fast food vs. 400 calories of veggies and healthy food equals a lot more food to eat AND its better for your health. The more food choices you make that are nutrient dense means you can eat more and stay full longer.

Be aware.

Even though people largely believe they don’t over estimate food portions, they usually do. Be aware of what true serving sizes are and aim to stay in that perimeter.

Know what you’re eating. Look at labels and the contents of the product if you are unsure.

Make a list of what you eat to keep track of your food, at least for a few weeks. Be honest. No one will see it but you but and it can make you aware of what you eat, when you eat and how much. This could also give you some clues to behaviors with food you might need to deal with

Focus on small changes.

It’s those small daily things we do each day that add up. It’s easy to dismiss choices we make and think it doesn’t matter, but when we are attentive to our movement and what we eat those choices will lead to success.

Also, when you focus on small improvements it really doesn’t seem difficult to work on the goals that have been set. Eating a bit less, swapping a sugary drink for one with less or no sugar, passing by the fast food restaurant, having a small dessert over a full size, roasting instead of frying, learning to eat more fruits and veggies, are all examples of small ways to make changes.

green and red healthy food

One bad day isn’t the end of the world.

We’ve all done it. We’ve all had days where we know we ate more than we needed. Meh. It happens. The key to your success is not throwing in the towel from one bad day and reverting to your old habits and behaviors. Simply hit the reset button and get right back at it.

Stay positive in how you view yourself, and stay focused on what you are wanting to achieve.

Ask yourself the hard questions… is food more important than… ( whatever you are hoping to achieve)

There will be up’s and down’s in this process. The most important part to being successful is an unwillingness to quit or give up.

Stay the course and before you know it, you’ll be looking back at how far you’ve come.

Do you have any tips or tricks for weight loss that have worked for you ?