The Weekend Mentality

weekend

 

 

Hello Monday! And that’s a wrap on the weekend….

Ahh the weekend.  It’s a break from the grind and can give us a reprieve from the usual day in and day out activities… if we’re lucky.

Sometimes we still have all the expected responsibilities that come along with life, but the weekend can often be a time to chill out and do things that we’ve put off during the week or maybe it’s just an opportunity to relax and do a whole lot of nothing…

Either way…. it can often signify a change from our normal routine…

and in that it can also mean, perhaps an attitude, that says it’s the weekend and we let our eating habits slip, or we decide since it’s the weekend we “deserve” to eat whatever.

The weekend mentality……

Hold on…..I’m not saying you can’t have that brownie or a burger out…..

I enjoy a good weekend breakfast with my husband ( wellll a lot of times it can almost be brunch ’cause he’s a good sport and let’s me get my workout in and clean up first;) but by then I really am ready to put the food away.. and I enjoy that breakfast… which will almost hold me till dinner….

I just don’t want you to throw away the hard work you’ve invested in the week by going overboard and eating a lot of stuff that will not help your goals, but also might just make you feel not so great as well.

I guess this kinda goes along with my post I did on cheat days.

I think (personally) a practical daily balance not only keeps us sane and gets us to our goals, but allows us to enjoy life along the way without feeling deprived

Drinks out with a friend? Family birthday celebration? You just want some  ice cream? A burger and fries has been wooing you for days?

Factor that in to your weekend, but don’t allow an all or nothing approach. You can enjoy those special things and still keep on track.

Personally, I’ve found that as my body has adjusted more to having healthy food the majority of the time, it’s not so crazy about those foods I used to look forward to indulging in periodically so it kinda keeps me in check.

But I still like chocolate cake… a lot…. so on those celebratory moments… I arm wrestle the kids for it 😉

Just a reminder for you… as you get to the weekends… live life… but don’t go crazy…..

Come Monday… you’ll be happy you’re still on the same forward movement towards success =)

What about you? Do you let weekends be a time to indulge more? Or do you keep on track with your normal eating habits?

 

 

 

Tips For A Healthier You

weeks of fitness

Hello beautiful people of the world =)

As I shared in a previous post, I’m working with a client. A big part of what we’re doing is looking at habits and learning, or re-learning them some of them in regards to behaviors with eating and food.

She is learning the importance of getting meals at balanced times through the day, learning to listen to her body’s natural signals for being hungry ( as well as when it’s comfortably satisfied) avoiding snacking between meals, and focusing on more whole foods.

Whole foods meaning 5 ingredients or less or as close to their natural state as possible. We aren’t being crazy about it, just making it more of a focus.

These are all pretty big things to “re-learn” when you might not be used to eating normally or maybe just grabbing food randomly through the day.  Many people have forgotten or don’t listen to their bodies natural hunger and satisfied signals so these things have to be intentionally practiced.

This week we are taking a look at snacks or extra foods in our day that might be hindering weight loss. My client will be charting pretty much every bit of everything, including any drinks with sugar, alcohol, or anything with caloric value.

She wants to see the scale continue to drop and I want that for her too.

I have her also considering what she is eating at meals. Sometimes stopping with just a little left on your plate is enough to cause more calorie deficit in your day.

And of course, exercise. If you want to get rid of fat, cardio is your friend. Yeah, I know most people hate it.

You sweat. Your heart beats fast. It hurts. It’s uncomfortable. It’s the place you realize that you really are horribly out of shape… which is why it’s so easy to quit… ’cause you don’t like all that.

Don’t quit. Even if you have to work your way up till you can do a full 30 minutes to an hour… you’ll be getting stronger in the process.

Ok… so some tips or suggestions for you … they can be almost painless… and you can drop a few pounds in the process.

Practice eating balanced meals 3-4 times a day ( 4 if you’re more physically active or athletic) eat enough to comfortably satisfy your hunger.

Try not to snack between meals. (when you eat adequately at meals you will find the need to do that will diminish)

Learn to listen to your bodies natural hunger and satisfied signals. Allow yourself to become truly hungry 30 minutes  or so before your next meal.

Try to eat more whole foods ( meaning less stuff out of a box, bag etc)

Be aware of your snacking. To find weak places in your day/week be vigilant and write down everything so you can see where you’re hindering your progress.

Move your body more! Not only is it good for you physically, it’s good for your mental clarity as well.

Learning to listen to your own body and having awareness of how and what you eat are huge steps towards losing weight and getting into a lifestyle change 🙂

goal

New Year Goals Not Resolutions

Happy new year

 

Happy, happy New Year to you boys and girls! 2016 is upon us full of hope and new beginnings.

ok well, technically as I write this, 2016 is a few hours away and I am hanging out in Starbucks writing and enjoying a rare treat away from my usual black coffee. They offered up something this year called “Holiday Spice Flat White” and it’s a taste sensory of holiday spices. steamed milk and double shots of espresso

It’s amazingly delicious… and it will be gone soon… just like this year.

If you’re like me perhaps you look at the year ahead and are making plans and setting new goals…or resolutions….

I know the thing to do is make new years resolutions but I really wanna talk to you about goal setting instead.

What’s the difference you ask ? Let’s take a look….

A resolution is a firm decision to do or not do something. Do you see how that can go either way for your “resolutions ” ? Kind of subjective to your whim at the time, isn’t it ?  Not particularly concrete.

Now, let’s look at goal setting.

goals

 

Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality. The process of setting goals helps you choose where you want to go in life.
It’s a pretty big difference from an ambiguous “resolution” isn’t it ?
At the top of so many peoples list for a new year is losing weight and starting an exercise program.
Setting small specific goals that are measureable and attainable will lead to your ultimate goal. Making a blanket statement that you want to “lose 25lbs.” without specific steps to get there will leave you most likely abandoning the idea fairly quick.
However, if you set out a specific goal to lose 1-2 lbs per week that is measureable, attainable and time bound. If you lost 2 lbs per week you would realize your overall goal within about a 3 month period give or take depending on how diligent you were.
Same for exercise. To just determine you’re going to go from doing nothing to taking off for a 5 mile run is crazy.  You’ll hurt and pay for it and vow that running really will kill you and you stop.
However,  beginning with a program where you implement walk/run and starting with 1-2 miles you can ease into it allowing your body to make changes and adaptations so you can run farther and longer.  You might have a goal of wanting to run a 5K race maybe 3 months out. By doing a walk/run method with your goals specific to increase your running time, and gradually increasing your distance will prepare you for that 5K (3.1 miles).
One of the things I thrive on is setting up a training schedule for my marathons.  I love the structure of a training program that leads to my ultimate goal of running 26.2 miles.  There is something about seeing my month already written out on a calendar that feels comfy to me… mainly ’cause I know those are steps to where I’m going. Without  specific, measureable, attainable, relevant, and time bound steps I’d never make it to the starting prepared and ready for that distance.
Let’s look at it from a nutrition stand point. So many people approach eating healthier as a do or die attempt. They think there must be great suffering and no fun stuff ever.  They believe they have to nail it every single day and if they don’t then they’ve “lost” and might as well “give up”.  (Please don’t give up… even on days you might feel like you’ve failed… you just pick up and keep going… that’s called progress)
When you take steps to make one better choice at a time it’s less painful to adjust. In time, you probably won’t think about some of those changes you’ve made as they become more habit for you.
If you drink sodas and you want to cut back or cut them all together you simply begin making small cuts to let your body adapt to that change.
Not a veggie eater? Why not try one or two new things a week ? You might be surprised at what you like.
Always take seconds at a meal even when you aren’t hungry anymore ? Train yourself to eat slowly and really focus on savoring your first plate of food.
Set specific, attainable,  and measureable nutrition goals for yourself.   A notebook or planner can help keep you on track with your goals.
I can’t claim originality for this but I love the quote “progress, not perfection”.
We aren’t ever gonna have it 100% “right” but we can keep on track to living a healthy, strong, and productive life =)
Tell me…. what goals do you have for yourself this new year ? What steps do you need to take to make them happen ?

Motivation. You Got This.

goal

Motivation ~  the general desire or willingness of someone to do something.

Motivation. As I interact with people and talk with them about where they are or want to be on their health and fitness journey motivation often seems to be a missing ingredient, so they believe.

Oh, they want to do it. But there is a lack or desire to really get the ball going.

Think of it like the enthusiasm you might have for cleaning the toilets 😉 ok maybe not that bad but you get it. Things we know we need to do are often hard to just jump in and get started on.

We might think things like:

“I need to lose weight”

” I should lose weight for my health”

“I really need to start exercising”

“My clothes are tighter I really need to cut out those extra servings”

” I know I need to eat better. Guess I should belly up to more brussel sprouts”

“My doctor told me I needed to make changes to not have future problems”

Then we go off and do crazy things like this:

“Come Monday, it’s going down. I’m doing it. But before then, I better get rid of all this junk food” ( and you eat it)

“I’m going to the gym and start classes and do some lifting and then I’m gonna run 3 miles!” ( and then you hurt so bad the next day from making your body do activities it hasn’t seen in years you vow exercise will kill you before fatness and you stop)

“I’m not going to eat ( all your fav things) and I’m going on a 1200 calorie diet and I will lose that 20 lbs in a month!” ( you only last two days ’cause all you think of is the foods you told yourself you couldn’t have ’cause they were now “bad” and the to few calories have made you eyeball every moving thing as possible snack fare… eventually sending you into a binge mode… where you determine “next Monday” you’ll start again.)

“I’m going to lose 15 lbs. in 21 days! All those ads I see say it can be done”  ( but you get discouraged ’cause the 5 lbs a week isn’t dropping off and you think weight loss really must not be meant for you)

So let’s stop right here.

You DO have the motivation. It’s in your mind and you have a desire… you just need to move to a place of implementing it and putting it to work for you.

start today

The biggest reason ( I think) people have good intentions and don’t get to far is that they set far to lofty goals with a quick turn around time and get disappointed when it doesn’t happen.

Gaining all your weight doesn’t happen in 2-4 weeks.

Getting physically out of shape doesn’t occur overnight.

Transforming your body is a process that can take quite awhile, depending on your goals.

I’ve been on my health/fitness journey for 8 years this month ( go me! haha) and it has taken time to get to where I’m at. My goals (physically and aesthetically ) might look different from yours but my transformation didn’t happen in weeks, months or even a year. I’ve moved forward every single day working at better choices all through my day, getting up if I had a bad day, and moving forward. Most importantly, never giving up.

You do that long enough and stuff happens!

As I lost some weight it became easier to continue being motivated (obviously) but at the start I had to determine I was going to purposefully make better food choices, know what balanced servings were, and get my butt up and moving whether I felt like it or not. Basically, I was restructuring myself by building some new habits.

So you, my dear 1.5 readers, you have motivation but what if you just approached getting started with small, realistic goals and just…eased into it ?

Maybe it could look like this:

I’m just going to start tomorrow… it’s Thursday…but hey why not? I don’t need to wait for Monday. I’m going to just get out and start with a walk..

And you do it. And you feel successful. You begin to look at how you’re eating and adjust your servings… eating a bit less and realizing you’re just as satisfied with less and actually feel better ’cause you aren’t…stuffed….

You head out for another walk… going a bit farther next time… going easy and allowing your body to adjust to new activities..

You start looking at “treats” you allow yourself and determine … do I really need that ? Consider the definition of treat… “an event or item that is out of the ordinary and gives great pleasure”  that would mean “treats” weren’t an every day or all the time occurrence.

A few days go by and you are taking those daily steps and weirdly, it’s motivating you to keep on, you’re feeling successful. Ok, that one day didn’t go so hot, but you got up the next morning and kept at it like a boss. You understand that losing weight and getting fit is a process and you’ve determined to settle in for the ride.

You will be successful. Every positive step you take will motivate you to press forward.

fight for goals

Let me give you an illustration from my life. When I decided I was ready to tackle my first marathon and after all my initial excitement of committing to it had settled in this thought literally descended on me….

“Holy crap!  26.2 miles! 26.2 miles! You ARE crazy…how are you going to do that? What are you thinking?”

It was THE last time those thoughts trampled through my head. If I was motivated to train for half marathons and run them, I could do a full. I took my training apart like a puzzle and mentally on my runs I thought of it as my “marathon puzzle” every mile I covered became one more piece into the puzzle. I focused on short goals without becoming overwhelmed with the entire big picture.

It CAN be daunting when you stop and ponder running 26.2 miles… or more so, the training… I personally think the training requires much more motivation and discipline to arrive at the starting line on race day ready to take on those final 26.2 miles.

So much like weight loss, don’t allow yourself to get overwhelmed at the big picture. You possess the motivation to do it.  You want to take small pieces at a time, much like my training, piece by piece, building up to something bigger. When you approach it in small, realistic pieces you will see….

You are capable of accomplishing great and awesome things… really… you are.

quitting

Simple Steps To Weight Loss And Fitness

I’m gonna try and keep this short and sweet. No. This isn’t a post about all my amazing short and sweet friends… and I have a lot of them… I mean when you rock 6’0 I have LOTS that fall into that category 😉

I going to post some tips I hope are helpful and easy to follow on a daily basis because a lifestyle change is made by things we do consistently day after day. Building new healthy habits and actions leads to long term success.

Not crazy shenanigans for a few weeks then with a deep sigh it’s back to what’s normal and comfy for us.

Ready?

** Avoid extreme restrictions. This is the fastest way to derail yourself back to “Go”. Take away everything good and fun and tasty and make it life sucking and you won’t be going anywhere fast.

** Do work on making small healthy swaps every day. If chips and a soda are your go to snack maybe work on dropping the soda and going with water, eventually getting rid of the chips too. Your goal should be eating healthy snacks the majority of the time. Add in an extra veggie with your meal and cut pasta/potatoes whatever in half. When you reach for something, take a moment to assess it’s value for you.

** Do use small amounts of time for exercise. I shared in another post how much I worked into a 30 minute block of time one morning. Even if you have 10 minutes… Knock out pushups…. you’ll be sweating like crazy at the end. Look for ways to build movement into your day. Take stairs, go for a short walk, park farther back at store, do squats, push ups or lunges waiting for your shower water to heat, use a push mower to cut grass ( my fav gravy activity) garden or work in your yard, all these things in a day add up and develop an active lifestyle. Note: this doesn’t take place of your purposeful exercise you should be doing.

**Set specific goals. Don’t just say “I want to lose weight”. Target a day to have realistically dropped a certain number of pounds. Hang a fav item of clothing in your way that you might want to get back into to silently challenge you. Select an event you want to train for. Maybe it’s to improve your lab numbers at the doctors office when you go back.  Whatever you do, write it down, make it real and then go for it. It doesn’t hurt to share those goals with others for accountability 😉

**Strive to eat well the majority of the time.  I shared in another post on eating that you can follow an 80/20 rule. Eat well 80% of the time, allowing a 20% allowance for occasional treats and special occasions. As I’ve gotten more fit and my views on nutrition have changed I find myself in more of a 90/10. I just feel better when I eat well. You will too, trust me =)

** Finally know that change takes time. Change that is, that will last and result in a lifestyle difference. Changes in the scale, changes in your body, changes in how you see yourself all take time. Settle in and work slowly and steadily one day at a time, results will come.

Share with me if you have simple tips and ideas that have helped you be successful =)

The Great Diet Debate

Diets. Diets. Diets.

They abound everywhere, do they not ? There are the ones that seem to have been around forever, there are the ones that are major “companies” where you get support systems and eat their food, let’s not forget the current trendy ones all over internet, or ones that your neighbor is hawking.

All of them structured plans with the ultimate goal, to get you thinner, and more fat free.

In my past life when I participated in the diet games I’d find whatever might look promising in a magazine and give it a try…..for a week…or two… if I could grind it out that long.

You know what I finally realized ? I really HATED being told what I had to eat, when, and how much I could have. I HATED the idea that foods I loved were “off limit”. And I really HATED the whole feeling of deprivation and lack of fun that went along with it.

Why did something that was supposed to help me feel so…. life sucking ? Confining? Annoying?

I finally got it. I think it’s important to really understand yourself, how you roll, what makes you tick. Sometimes it might take awhile, but you get it.

I’m a total free spirit and a self confessed often rebel at heart…. no wonder conventional structured “diets” worked against everything in me.

I rebelled against being boxed into someone else’s food plan and ways of eating. I didn’t want to be nailed down to “a plan”.

When I decided to take control of my life and not be locked into a structured system of eating, here’s what I realized.

Taking away things I loved, or even things I randomly ate if I felt like it, made them way more powerful in my life than they needed to be ’cause it made me think of it more than I needed to… like “I can’t have these things…therefore…I want them”

Seriously, who wants to spend their mental energy thinking of food ?

That’s when I took my power back. That’s when I realized  I really was a grown up and declared nothing “off limit”. If I wanted a piece of chocolate, I’d eat it and move on. I trusted myself that I really wouldn’t eat a whole bag if I wanted a piece ( disclaimer… I never ate a whole bag of anything 😉 haha

I remember about a month in to my experiment. The fam wanted to go out for a burger. My previous “diet girl” mode would’ve been to scope out a salad, eat it, and feel deprived and left out. No… I got my burger…and fries… and enjoyed myself… and kept rolling with my plan. I got up the next morning, business as usual. No beating myself up or over crazy workouts to “compensate” for it (as if).

A couple months went by and I was losing weight AND happy at the same time ( what a concept) overall I was making good food choices, eating normally, and allowing occasional treats …. those are the things that allow you to still feel normal while your in the process of becoming more fat free 😉

Then, along the way, I came across this verse from a man named Paul, who was an apostle I the Bible.

It said “All things are permissible but not all things are beneficial”

That really resonated with me and my current thoughts on eating and losing weight. All food was permissible, it just wasn’t all beneficial for me to reach my health and fitness goals.

It’s still a reminder to me. I don’t like labeling foods “good” or “bad”.

However…… I choose to examine it in the context of is it beneficial for me? For my overall health? for my fitness goals? for how I feel ?

I’m not sure where you are on your fitness and health journey. Maybe your doing just fine or may these words might be helpful to you in your process to lose weight.

All (foods) are permissible, but not all (foods) are beneficial.  (mine)

Take your power back.

Healthy Habits And Lifestyle Change

Hey boys and girls…. it’s Monday! Are you ready to take on a new week ? It’s sunny and beautiful here in south Texas this morning and a bit on the cooler side too… no worries… it won’t last long 😉

I felt it when I scampered outside in only my shorts and sports bra… brisk air slamming into me… the beauty of working out? You warm up fast and get over that ha

Today was a combo of boxing, weights, and core body moves. I like doing this because it’s just a progression of constant movement from one point to the next. Not only that, boxing always makes me feel like a beast 😉

I knew getting up this morning that this workout was on my agenda for my day. A part of my day. As non-negotiable as eating or brushing my teeth.

Why? My workouts are a habit now, and honestly, a habit I love.

On our pursuit of developing a lifestyle change ( not a diet, a permanent change you can live with) new habits and behaviors must be formed along the way to make that change.

Food habits :  learning to make better choices to support our goals, and setting aside other things that don’t support our goals.  How do you look at food? What is it to you? Comfort? Stress reliever? A friend ?  or is it fuel to support your life and activities? What kind of fuel do you put in it ? When you’re hungry, what are you reaching for ? To move forward requires making intentional, better choices for yourself. Know also that it will take time for your tastes to change. If your daily diet consists of fast food, processed foods, sugars and refined foods know it will take time for change to occur. When it does, you will honestly taste the difference..those foods will taste “off” to you.

Exercise habits: movement isn’t just good to help with weight loss, but it’s good for us mentally, spiritually, and emotionally too. Our bodies are MADE for movement.

We have to make intentional choices to exercise like anything else in our life.

The thing is, for most people, in the beginning, it’s hard and uncomfortable! It’s also the point where you will quickly realize how out of shape you really are and get discouraged. Start small, start slow, stay consistent. Yes, you will be uncomfy but the more you continue to do it, the less you will feel that way. Trust me, you can move to a place where you embrace the challenge and look forward to the workout and will feel like something is missing if you don’t do it.

Mental habits: How often are you thinking of food ? What are your thoughts about food? Is it in a proper place in your life? How do you talk to yourself? Are you mentally preparing yourself for physical activity ?

Lifestyle habits: How we’re raised, how we learned to eat with our families impacts us forever. The spoken or unspoken rules that we grew up and lived by… good or bad…. we carry these habits with us into adulthood. If eating extra was encouraged, “clean your plate!” was the mantra or poor nutrition was modeled you will have to work intentionally to build new lifestyle habits. I think perhaps of all things, breaking free of family habits is the hardest thing but it can be done.

I also think it’s important to know what your triggers are, what have you “conditioned” yourself to that you need to rewire? Do you stop at a gas station and automatically think you need soda and a candy bar? Are you a little hungry and think you need to go through the drive thru before you get home for dinner? or to have a more nutritious lunch?

That was a serious revelation for me years ago…. I don’t need to run through and get something… I WILL NOT… starve to death before I get home… I won’t… neither will you. I try and keep small snacks with me if I do need something. I’m not saying you should ignore those natural body signals, just learn to plan wisely and have better snacks than the local fast foods value menu.

Like any habit we develop in life, our relationship with food (how we eat, what we eat, how much) are all driven by habits we’ve allowed to settle into our lives. With persistence and determination, you can build and develop new habits to support your lifestyle change. The most important thing is to be determined and make these changes each day to lead to permanency.

Cookie Cutter Diets Part 2

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Hey! welcome back to the next part of my little series  =) I thought this would work better than writing a novel you’d be reading for days…. if you missed part 1…. scamper over and check it out first.

I wanna set the stage here for you… since we’re talking about diets…. maybe you’ll relate. This was my strategy for success years ago.

* determine I was tired of being fat  (yes, I’m using that word)

* decide that,  “Monday was gonna be it…time to start”

* proceed to eat all random, crappy, junk type food I could shovel in to “get rid of it”  over the weekend ( because all that food would never, ever be available to me again. Ever.

* decide which seriously calorie deficient diet I was gonna do, and there were LOTS to choose from.

* start on Monday with lofty expectations of being slimmer by the next weekend. Engage some furious exercise. Think of all the foods I was gonna miss.

* Tuesday… hunger is my new best friend. Food is always on my mind and I  have fantasies about my next meal more than a teenage girl does Justin Bieber. Get on scale and check for weight loss. Get mad when it hasn’t changed.

*Wednesday hop onto scale… first thing early… naked… carefully balancing and holding my breath. Yay…  a pound or two gone. It’s gonna be a good day. I can do this. When do we eat again ?? Weigh again later in day hoping for more good news…think about when it’s over…

* Thursday no new change in the weight. I’m getting kinda sick of a piece of fruit, an egg and water for breakfast and similar things rest of day. Hunger sticks closer than a bee on honey. I think about…cake… and cheeseburgers… and all things fat.

*Friday almost have a week down. I’m getting used to the light headedness from not enough food… besides the scale told me another pound was gone… I can handle being hungry…. I’ve been thinking about “when this is over” and getting back to normal.

* Saturday… I’ve been good! I deserve a treat, or two, or three… right ?? And the whole day turns into a happy eating feast of all things that have been banished in the past week. OMG… it all tastes sooo good.

*Sunday… I’m not realllyyyy needing to lose weight, am I? I mean, I never will be able to anyway…so… I might as well just do what I’ve been doing…. maybe I’m supposed to just be like this. I  just don’t have the will power or strength to be successful.

* Monday…. resume my old ways. Resolve to try again another day.

Do you relate ? Have you done things like this ? You can tell me in the comments section.

I’ve since learned a lot. There were several flaws with my plan for weight loss.

→ Not understanding my needs or exactly how many calories my body required to just be alive on a daily basis. At the time 1200 calories was standard diet fare ( sadly it still is today) If you were living large, 1500. Imagine my shock when not to long ago I learned that my daily BMR (basal metabolic rate which we’ll talk about later) was actually 1500 calories. This is if I were to sit on sofa doing nothing and to support the normal functioning of my body. No wonder I was hungry all the time! There were no extra calories for my daily living or exercise built in.

→ Removing, depriving and taking away everything I perceived as “bad” Giving power to foods and not keeping them in a proper  perspective. We  are living life and have to allow for it even as we pursue our weight loss goals. Occasional treats keep us on target and cut off binging. Putting foods on a banished list only made me think of them more.

→ Not treating my body with respect by giving it adequate food for health and living. Being hungry is a God given signal to feed our body.

→ Not having realistic goals for myself. I would not reach a slim status in one week. That set me up for failure…. as if  not enough food wouldn’t.

→ Not setting long term, permanent, life goals instead of just weeks out goals.

→ Trying to fit my body into that standard diet and not knowing my own needs.

When you and I began to grasp and understand that we should be focused on all of our lives and not just a few weeks or months, we’ve made huge progress. Eating well and movement  are, or should be, what we do all our life.

Now, remember your homework you had from last post ? You were supposed to set a goal and determine what your weight loss fitness goals are

Now along side that I want you to consider what your needs are. Could you relate on any level to my story above ?  What mental changes do you need to make for success ?

Finally, think about your life. Your work , activities, hobbies, exercise etc. and consider what kinds of food will give you energy and help you on your weight loss journey.

In our next post we will look at how to figure how many calories you personally need to reach your goals and most importantly how to make it your plan for success.