Clean Eating, Diet, Fitness, Health, Motivation, Running, Self Care, Workout

4 Post Marathon Recovery Tips

Race season is upon us and this weekend I was in Chicago for to support my friends and clients who ran the 40th Anniversary of the Chicago Marathon.  I participated in the International Chicago 5K and had a great time. I wanted to share some tips to help those who are new to running, especially marathons, to help with the recovery after your race.


Immediately after completing your race, think “REPLENISH”, this means immediately drinking some water and eating a piece of fruit.  This is the best way to give your body exactly what it needs – hydration and carbs – since these have been depleted during the run. It will give you a quick boost of energy and let the body know that everything is okay.  Also, make sure that you don’t stop moving your legs – walk around and focus on bringing your breath to a normal resting state, take anywhere from 5 – 15 minutes doing this until you feel like your legs and breath are stable.  Lastly, doing some static stretches will help, especially focusing on your quads, hamstrings, calves, and hip flexors. When you’re home, an ice bath to help the muscles recover can be a great way to start the recovery process, but if you can’t stomach submerging yourself in a tub of ice, placing ice packs on your feet, ankles, shins, knees, and quads can definitely help.

The next couple of days following your race, chances are you will be pretty sore, especially if you are new to running, so I wanted to share some Recovery tips for you to use for the first few days after your race to help you feel better and ensure that you are ready to start running and training for your  next race!

  1. Foam Roll and Stretch: I’d recommend holding off from a deep tissue massage for the first few days after your race, especially a marathon.  Instead, Foam Rolling can be a great way to release adhesions in the muscles and give you an opportunity to target certain areas that are extremely sore or where you are experiencing tightness.  To properly foam roll, identify the area that is sore and roll across the area (1 – 3 inches) back and forth for at least 30 seconds before moving on to the next area. I know that this is probably going to be uncomfortable, but the more you do it the better you will feel. It is also great to do before your runs and aids in injury prevention and rehabilitation.

Static Stretching

Hot Baths with Epsom Salt and Baking Soda. About an hour before bed (and right after you foam roll),  soak in a hot/warm bath with 3 cups epsom salt and 1 cup baking soda for 10-15 minutes. I like to add a few drops of essential oils like lavender or peppermint.  The warm bath helps to soothe and relax the muscles, while the epsom salt and baking soda aids in flushing out the lactic acid in the muscles and regulating the skeletal muscle and nerve functions to help with recovery.

Healthy Diet of Protein, Complex Carbs, Fruits & Veggies: Our diets play a huge role in muscle recovery, so ensuring that you are not loading your body with tons of excess salt, sugar, and preservatives post a race is key.  The protein and complex carbs will help repair and rebuild the muscles, the fruits and veggies will add extra doses of nutrients, vitamins, antioxidants to combat free radical damage and boost the immune system.  Drinking a meal replacement shake, like Shakeology,  can also be a great addition to your post race recovery plan.

Hydration: Our bodies are primarily made up of water and proper hydration is key to help support the muscles ability to recover. I recommend adding Alkaline water to the mix. It’s properties make it a rockstar because not only does it help  with reducing the acidic levels in the muscles, but the higher hydrogen levels also helps with combating oxidative stress and inflammation of the muscles. My go to has been using the Tyent USA Water Ionizer. 

I remember the feeling after completing my first race, it was a mix of excitement, pride, and complete exhaustion and the thought of doing anything related to fitness or running was so far from my mind. However, I made sure that I followed the tips above and within a few days, I was back out running and getting ready for my next race!   Good luck on your training and I’d love to hear more about your training race prep and post race recovery strategies and techniques – send me a message!

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Clean Eating, Diet, Health, Healthy Eating

Are you too Acidic? Try increasing your Alkalinity!

Are you too acidic?

The Standard American Diet is SAD and can be putting you at risk for having an overly acidic ecosystem for your body.  Most people are eating foods that are highly processed and refined, packed with chemicals and sugar.  On top of that, we live in a society that is primed to be always on the go, so we are more stressed and our environment is packed with pollution and other irritants.  Our bodies are overworked and under-nourished.

Being highly acidic can be detrimental to your health, because the body is unable to operate it’s optimal level for the day to day functions.  This includes your digestion, your metabolism, and your body’s ability to detoxify itself.  It also can negatively affect your immune system, as an acidic environment, become a field day for diseases, viruses, and bacteria to thrive to create sickness, illness, and pain.

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In order to change the acidic tides in our body’s ecosystem we must add more alkalinity to create more of a balance.  When your body is more alkaline, you will be able to neutralize your bloodstream, increase the oxygen levels in your body, which can results in more energy and improved metabolic functions (which could also help with weight loss).   Your body strives and craves a more alkaline environment and you will feel better when you can achieve it.

One of the easiest ways to do this is by eliminating the junk food, overly processed and refined grains and sugars, and keeping the meat and dairy to a minimum (AKA “Eat Clean”).  Replace more alkaline foods to your diet like dark leafy greens, fruits, vegetables. Think of it as eating your colors and focusing on foods that have a higher nutritional density.  For example, one of my favorite meals is a Kale salad packed with tons of colorful veggies and a lean protein.


Another option is to change your water to Alkaline Water. I recently started using a Tyent Water Ionizer to help me with staying hydrated (because I don’t drink enough water) and to also help with having a more ph balanced body, as I am now doing more marathon training, teaching more bootcamps, and will soon repeat the Ultimate Reset again.  The water unit, is pretty amazing because I am able to select my ph levels for my water. This has been one of the easiest ways for me to stay on track with my hydration and my ph balance. So far, I’ve noticed more energy, my skin has been clearer and I’ve also found that my joints and muscles don’t feel as stiff when I wake up or after a workout.

I’m looking forward to seeing how increasing my alkaline levels will help me over the next few months with my races and my Ultimate Reset. I’ll keep you posted on that!

 

Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss, Workout

Plant Based Pre & Post Workout Snacks

Recently, I’ve had a few clients who have a plant based diet and they have asked me for ideas of what to eat before and after their workouts.  Many people get confused on what to eat, so I wanted to share some of my favorite options that are perfect not just for someone who has a plant based diet, but anyone.

What to Eat Before Your Workout: The key is to remember that quality of your workout will depend on how fueled it is before the workout. Your body has to pull energy from somewhere and it’s much easier to pull it from calories that are consumed within an hour of your workout, then pulling stored energy that your body uses for other daily functions. Focus on eating more carbs based foods 30 – 60 minutes before your workout.

  • Oatmeal or Overnight Oats: This is one of my favorites, mainly because I workout in the morning and this “breakfast” food just makes sense to me.  Plus, it’s whole and takes a while to digest, so it can help to keep you fueled, especially if you are working out for longer than 45 minutes.
  • 100% Whole Grain or Sprouted Grain Toast with Pure Honey or Real Fruit Spread: This is one of my dad’s go to pre workout snacks and he swears by it for his long cardio sessions.  The key is to make sure that you choose 100% Whole Grain or Sprouted Grains, which helps with the slow digestion of the carbs coupled with the fast digesting carbs with the honey or fruit spread.
  • Apple or Banana with a Tbsp of Nut Butter: This is an easy pre workout snack that doesn’t feel as heavy as the oatmeal or the toast.  This is my favorite for a HIIT or Circuit Training Strength workout.
  • Kind Bars: I am not a big fan of bars, but I do like Kind Bars because I can recognize all of the ingredients in them, they are easy to take with me on the way to the gym, and they taste like a candy bar. 🙂
  • Fruit Juice or Smoothies: This is typically my last resort, as most fruit juices and smoothies are packed with sugar and don’t give you a lot of substance and I feel really full, but when I’m in a real crunch, I will grab a bottle of 100% Orange Juice or grab a Smoothie and drink half.

What to eat after your workout: The key here is to make sure that you have a mix of protein and carbs.  I know that this sounds crazy, but after a workout, while your muscles are going into repair mode (where protein is key), your body is still burning calories and can burn them with carbs that you use to replenish your body after the workout. I highly recommend that you consume your post workout meal or snack within 30 minutes of your workout.

  • Meal Replacement Shake: As you know, I’m a big fan of Shakeology and this is my all time go to post workout Shake, because it’s more than just protein, it’s a true meal which includes not only carbs, but also minerals, vitamins, adaptogens (which also help with the post workout recovery), super greens (to help reduce the acidic ph levels, which also help with reduction of inflammation), and so much more.
  • Chocolate Milk – This can be Soy Milk or Dairy Milk, both options are a great mix of protein and carbs and easy to digest and great when you are in a pinch.
  • Hummus with Veggies and Whole Grain Pita: This is a great snack, especially if you want something more savory.
  • Green Salad with Lean Protein & Veggies: Your protein options can be tofu, edamame, hard boiled eggs, tempeh, nuts, seeds, or beans.  Aim to use a vinegar based dressing.
  • Peanut Butter & Jelly Sandwich or a Hummus & Veggie Sandwich: This is the perfect balance of protein, carbs, and healthy fats. Many people think sandwiches are not healthy, it’s a matter of the bread you choice, the condiments/fillings that you use. Here’s my tips on how to make a Healthier PB&J

 

Hopefully, this will give you some ideas of what to eat before and after your workouts! 

Health, Motivation, Personal Development, Self Care, Weight Loss

How To Stay On Track When “Life Happens”

overcoming-obstaclesToday I was speaking with a client who is struggling to stay on track with Clean Eating and working out because “Life Happens” and it keeps throwing her off.  Here’s the reality, life is going to happen, we are always going to have things that come up, emergencies or unplanned circumstances that will prevent us from being 100% on track with everything that we have planned, like eating clean, working out, and other things that help to stay focused.

I remember that I used to beat myself up when I would fall off track due to an unforeseen circumstance and miss a workoutor give in to a craving. I would immediately think that I was a failure and lose my motivation to keep going.  Does that sound familiar? That is the case for most people and it causes us to stay stuck on our journey or ultimately give up.

To help make sure that you stay on track and stay committed, here are a few tips that might help:

  • Choose NON-NEGOTIABLE habit that you will do every single day.  The kicker for this is to choose something that is small and that you can easily incorporate into your day.  For example, for one of my clients, her non-negotiable is to drink a glass of water upon waking every morning. Mainly because she doesn’t drink enough water, so starting her day with water is a nice reminder to drink more water.   When I was first starting on my journey, I made working out my non-negotiable, because I was so stressed out with my corporate job that I needed a release and that was my workout. It actually had nothing to do with weight loss, but moreso for the mental and emotional aspect of it.
  • TRACK YOUR PROGRESS: When you choose your NON-NEGOTIABLE and do it every single day, it gives you a sense of accomplishment for that day. When you see that you were able to do your NON-NEGOTIABLE for a consistent period of time, it boosts your confidence in your ability to success. This keeps the motivation going and makes it easier to stick with it.  It’s like that one win of the day, if you don’t do anything else for your goals, you can check off your NON-NEGOTIABLE.
  • CELEBRATE your accomplishments.  If you can successfully do your NON-NEGOTIABLE every day, at the end of the week reward yourself. It could simply be taking time to acknowledge your commitment or maybe it’s treating yourself to a massage or a bath.  We are so focused on what we don’t do and what do wrong, that we rarely take the time to acknowledge and celebrate our victories – big or small.

The entire process of this makes it easy for you start building habits that will ultimately lead to a lifestyle that will help you be healthier and reach your goals. Also, since you are choosing one thing that you can easily integrate into your life, even if “life happens” will make it easier to stick with it and also give you something positive to focus on in the event of chaos.

What is your one NON-NEGOTIABLE that you want to focus on? How will you track your progress? How will you celebrate your success? I’d love to hear from you!

Diet, Fitness, Health, Motivation, Weight Loss

The #1 Reason Why You Should Get Off The Scale

frustrated-with-losing-weight-2Have you ever started a new fitness program or diet and every single morning you would step on the scale to see if it was working? When you saw the number on the scale go down, you were elated and felt proud of yourself. It motivated you to keep doing the workouts and following the diet plan.  But what happened when you stepped on the scale and the number didn’t move? You probably just thought it was a fluke and you immediately begin to replay the last 24 hours to see what you did or didn’t do to cause the number to stay the same.  You try again the next day and still no change, now you’re starting to feel that you are doing something wrong. By day 3 of no progress, you are totally obsessed with finding the culprit for why you are not seeing progress and your motivation to keep going is dwindling by the second. By the end of the week, you are frustrated and feel defeated and quit all together. Sound familiar?

If this is something that you have struggled with in the past, I want to shed a piece of advice for you – STOP USING THE SCALE AS THE ONLY METRIC FOR SUCCESS! 

The scale only shows a small portion of the story and doesn’t reflect the healthy choices and small changes you are making to reach your results.  From my own experience, I’ve also found that the scale is usually the last thing to show true progress. Your best bet is to start to focus on Non Scale Victories which are more qualitative in nature, which can include improvements to your energy, mood, sleep, digestion, skin, hair, nails, etc.   This can also mean taking photos and trying on the same pair of pants each to physically see and feel how your body is changing.

When I work with my clients to help them shift from the short term mindset of the scale to a healthier and long term mindset of Non-Scale Victories, I find they stay motivated to continue with the workout programs and nutrition plans I have recommended and they tend to lose weight and keep it off for good.  Why is this? Because Non-Scale Victories give you immediate feedback on your progress and you begin to notice that you feel and look better.  It gives you a small “win” while you wait for the number on the scale to start to move.

If you are struggling to stay motivated because you are feeling frustrated and defeated by the scale, shift your thinking and begin to celebrate all of the things that are changing for the better as you build a healthier lifestyle that will improve the quality of your life for the long run!

 

 

Clean Eating, Fitness, Health, Healthy Eating, Motivation, Personal Development, Self Care, Weight Loss

3 Tips to Get Out of Your Funk

I don’t know what is going on these days, but I’ve been speaking with a lot of my clients and friends who have said they are feeling “Blah!” when it comes to their jobs, their relationships (or lack thereof), their finances, their family, and their health/fitness. I don’t what it is, but I wanted to share my 3 tips that have helped me and I’ve already heard back from a few who have said my tips have helped them.

In the video below, I break it down into the following:

  1. Get Clarity in what you want.  If you are unhappy, it’s important to know exactly you are unhappy about and what exactly you want to change.
  2. Get Organized and clear the clutter. When our life, house, minds, fridge, etc is packed with clutter, it can create more anxiety and stress about the current situation and it can prevent us from seeing opportunities and possibilities to change ourselves, our situation or our perspective.
  3. Get a Goal that you can use to focus your attention and energy.  Once you know what you want to change and you have created space for change to happen, you have to take action by moving forward in a positive direction.

Watch the video to get a bit more about these tips and to help you get on track to getting out of your funk!

Health, Personal Development, Self Care

10 Tips to Successful Self Care

Happy girlHappy September, did you know that this month has been dubbed #SelfCareSeptember? I personally thought that this was so fitting as this month, I am focusing on Self Care and doing a the new online yoga program, 3 Week Yoga Retreat, and the 21 Day Ultimate Reset detox program. So, I figured that I would also do my best to focus on other areas of Self Care and want to challenge you to do the same.

You don’t have to do all 10 of these, but you should definitely think about adding a few these into your daily regimen, because taking care of yourself is critical.  Most people think that “Self Care” means being selfish, but I promise you, it’s the complete opposite. If you are stressed out that opens up the door to a bunch of things like poor sleeping patterns, poor eating and fitness habits, negative emotions, strained relationships and finances, and the list goes on and on. When you make self care a priority, you will find that your life is more balanced, you have more energy, and you are finding that your health, finances, relationships, and everything in between will improve!

Here are my tips for Successful Self Care

  1. Start your day with Gratitude: Gratitude is a big part of living an abundant life, when we focus on things to be grateful for, I believe, that we receive more things to be grateful for.  Find 3 things each day that you can be grateful for and if you can’t think of anything, simply waking up, having a sound mind, and an opportunity to make a positive impact in the world.
  2. Take a Morning Moment: Each morning, I take a moment to reflect on the day ahead, it helps to remove any anxiety about what is to come, but it gives me a chance to plan a head, set my intentions, and remove any negativity. My morning moment typically includes prayer, journaling, meditation, or reading the bible. Try to do one thin
  3. Eat Healthy & Nourishing Meals: The food that you put into your body is the fuel that runs your body and if you are putting junk and crap into your body, you can’t expect to have high energy to run your day.  I personally ensure that every morning my breakfast is healthy and nourishing, because that sets the tone for the rest of the day. Try adding more greens, lean protein, whole grains to your diet and limiting the processed, refined junk food for September.
  4. Fill your brain with Positivity: There is so much “crap” on the news, media, and on social media that can bog us down, but I am challenging you to fill your mind with positivity.  Each day, I read or listen to Personal Development to make sure that I’m developing myself.  You can find a podcast or audio book to listen to on the way to work or while you’re walking the dog, you can read 10 pages of a book, or even watching more positive movies and TV and listening to more positive radio stations.
  5. Drink Water: Hydration is a big part to feeling and looking great, your body uses water for a ton of reasons and a few years ago when I struggling, drinking water was a big part of feeling better.  You should aim to drink half your body weight in ounces of water each day. To spice it up, add fresh fruit to your water.
  6. Move your body for at least 30 Minutes: The idea of being holed up in a gym for hours is not necessary for getting great results, I tell my clients to simply move your body doing anything that gets your heart rate up and that you enjoy, can have the same benefits.  Find a dance or zumba class, go for a walk with a friend, or try a new fitness program. Exercise helps to reduce stress, blood pressure, and increase bone density, improve your mood, and make you feel better.
  7. Spend some time alone: In a time where we are always connected, it’s nice to be able to disconnect and spend some time with yourself to check in with yourself. It doesn’t have to be a long time, even 5 minutes of alone time can help to clear your mind and provide a bit of peace in a stressful day.  I like to sit outside and have a green tea or take a bath for 20 minutes or sometimes I take myself out on a date, yup a movie or dinner for one and just enjoy myself!
  8. Spend quality time with loved ones:  There is emphasis on the world “quality” when you are spending time with your family, friends, spouse, etc, it’s important that you are present in that moment. Solid connection with people, when you are present in the moment, can lift your spirits like none other. So put the phone away, let work be done with for the day (or at least that moment) and focus on the people that you are spending time with.  Take time to share about your day (the highlights), laugh over funny moments and memories, eat dinner together, or lay on the couch and watch a funny show together. Call up a friend and chat for a bit and be focused on enjoying the moment.
  9.  Spend Time In Nature: Nature recharges me and living in San Francisco, with so many beautiful hikes and trails and the bay surrounding me, has done wonders for my peace of mine.  But even if you don’t have access to a breathtaking trail, you can find a nice park or take the scenic route home and roll the windows down to enjoy nature.  One of my clients, before coming into the house after work, she sits on the hood of her car for 5 minutes to simply listen to nature – birds chirping, the insects buzzing.  Another one of my clients can witness the most perfect sunsets in the WalMart parking lot by her house. Find your way to connect with nature and let it recharge you.
  10. End your day with Peace: How you start your day and end your day matter. Ending your day with peace is a surefire way to have a restful night of sleep where your body can regenerate and you wake up feeling ready to tackle the day.  Set a “shut down” time where you turn off the TV, the phone interactions, and other connections with electronics.  Start to unwind and relax. You may want to lay out your clothes for the next day, or create your to do list for the next day so your mind isn’t buzzing about what you have to do, because you can have peace that you have a plan for tomorrow, or simply lay in bed and read a book or do a guided meditation.

Give one or all of these a try for the month of #SelfCareSeptember and see how your life changes!

Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss

How to eat healthy as a “Picky Eater” 

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I hear this all the time from clients, when we move on to talking about their diet and nutrition. And to be honest, I can’t relate, because I literally love all types of foods!  There is a very small list of foods that I don’t like to eat, which creates a completely different problem. (We will get into that in another blog post! LOL)

When I start working with a “picky eater”, my focus with them is to help them change their mindset and find solutions that will help them stay on track. Nutrition is a huge part of the transformation process and you can’t out exercise a bad diet. So, you have to get this under control if you want to get lasting results.

1.Focus on the foods that you like: I think that a lot of people get so caught up on what “healthy eating” is, and they believe that in order to be healthy they have to stick to a strict list of foods that are acceptable. I once had a client say that she couldn’t eat healthy, because she didn’t like spinach. In her mind, if she couldn’t eat what her friends were eating on their diet, it was pointless for her to even start.  So I asked her, “What foods do you like?” From there we came up with a list of foods that she does like and started to focus on creating a meal plan that included those things. So, if you don’t like kale, don’t eat kale, there are many other healthy vegetables that you can eat to stay on track. 🙂

2. Experiment with new recipes and new preparation techniques. It’s 2016, which means there is an unlimited amount of resources available to find recipes. Once you have an idea of what foods you do like, go to Google or Pinterest and type if “[FOOD YOU LIKE] Healthy Recipes” and voila! You will have a list of options that you can start to work into your daily routine. Also, try new preparation techniques, like using a Crock Pot or trying grilling your chicken instead of baking it.

3. Expand your horizons: Once you have a hang of trying new things with the foods that you like, take a step further and start to add new foods into the mix.  I don’t mean a huge overhaul, but maybe trying one new vegetable, or grain, or new way to prepare your meal.  This is one of the best ways to keep things from getting boring or stale, unless you like that (some people do like eating the same thing, because it helps to keep them on track and relieves some stress).

At the end of the day, just because you are a “picky eater”, it doesn’t mean that you are doomed when it comes to getting a handle on your nutrition.  Try these 3 tips and give it a shot!

If you are looking for a way to get a better handle on Clean Eating, check out my free Clean Eating Guide, which includes a sample meal play and grocery list that you can check out.  Click here to download the guide. 

Diet, Health, Healthy Eating, Weight Loss

How to Stay Healthy at Restaurants

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Eating out at a restaurant can sabotage your health and fitness goals, mainly because most restaurants serve HUGE portions and typically use tons of oils, processed ingredients and tons of salt.  While I do believe that you should cook most of your meals, I also do know that we are all human and there are many of amazing restaurants out there.

I tend to take the 80/20 Rule with my eating, where I cook 80% of my meals and go out 20% of the time.  I may not have time to cook or get invited out to eat with friends or family, or sometimes I am just craving a burger from my favorite Pub down the street. However, your progress doesn’t have to ruined, especially if you follow some of these tips that I share with my clients and practice myself:

  1. Preview the Menu before you Arrive: When you are aware of what to expect before you go, you can manage your expectations and set boundaries on what you will order.
  2. Decide on your Indulgence: If you preview the menu and see that they are famous for their Salted Caramel Cake with Cardamom Ice Cream, and you cannot pass that up, then don’t! Just make sure that you stay focused on skipping the appetizers and eating a healthier option for dinner. Think lean protein and veggies, since you’re going to indulge in the sweets/carbs.
  3. Skip the Bread: Seriously, it’s simply a waste! You will fill yourself with bread, rather than enjoying a nice meal out with friends or family.
  4. Eat Veggies Before You Go: Typically, most people don’t get adequate amounts of vegetables when they go out. Each week, I make Veggie Snack Bags, and I like to eat one before I head out to eat. This way, I’m ensuring that I”m eating the veggies I need and it also helps to make sure that I don’t overeat while I’m out.
  5. Drink a Glass of Water Ordering: This just makes sure that you don’t mistake hunger for thirst, plus it helps to prep the body for digestion.
  6. Cut your portions in half: When you order, ask the waiter to serve half of the meal on the plate and to box up the rest immediately.  It’s a great way for you to manage portions and not overeat, plus you have another meal that you can enjoy later.  Or you can share a meal with someone, trust me, restaurants serve huge portions that are meant for two people, not one.
  7. Slow Down: Going out to eat is a social and fun thing, and you should be present with your company and your food (that you didn’t have to cook!)So take your time to enjoy each bite, put the phone away, enjoy the conversations, and chew slowly.  The brain takes 20 minutes realize that you are full. So take your time to avoid overeating.
  8. Listen To Your Body: This piggy backs off of #7, but it’s important to listen to your body. Once you are full, put the fork down.  I repeat, put the fork down. Another thing to keep alert on, if you are full, don’t let anyone guilt you into “sharing” anything or “just one bite”. Also, this is not the time to hear mom or dad’s voice in your head from childhood admonishing you to finish your plate before you can leave the table. Put the fork down. 🙂
  9. Practice Grace: Now, if you ended up ignoring all of the aforementioned tips, then this one is KEY! Remember, tomorrow is brand new day and you can get back on track tomorrow and start over.  Don’t let one meal determine your success on this journey.

I hope this tips help you and give you a bit more of comfort in knowing that you can do this and be successful. 🙂

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Weight Loss, Workout

10 Sneaky Ways to Get Healthy

shutterstock_217194712Most people don’t realize that can actually be pretty easy to get healthy, the key is to remember that small changes compounded over time can lead to big results.  This is a concept I learned from reading The Compound Effect by Darren Hardy. So, I wanted to share a few ways that you can actually “sneak” in healthier habits into your day.

  1. Keep Healthy Snacks EVERYWHERE: If you are surrounded by junk food, you’ll eat it when hunger strikes.  If you keep healthy foods stocked in your desk at work, glove compartment, and in your house, you will be sure to avoid giving in to junk food.
  2. Do something physical during mundane tasks: One of my clients likes to respond to emails while she is on the treadmill, it’s easy for her to do both and kills two bird with one stone.
  3. Set reminders in your phone: If you have a super busy day, it may be in your best interest to set reminders in your phone to alert you to “Get up and walk around” so you don’t sit for too long or to “drink a glass of water”.  A lot of times our days get the best of us and we simply get stuck at our desk.
  4. Schedule your workouts and meals: Piggy backing off of #3, if you plan your days and schedule your workouts and meals into your calendar, you are more inclined to respect that as a meeting with yourself and will take the time to go workout or eat a real meal.
  5. Keep a pair of sneakers nearby: If you have your Sneakers under your desk at work or in your trunk, if you find that you have some free time that comes up, you can swap out your shoes and go for a nice stroll during that break.  “Not having shoes” can no longer be your excuse!
  6. Keep Bottles of Water Visible: I tend to not drink enough water during the day, so I started to keep water bottles in visible places – on my desk, on my night stand, in my cup holder in my car, and next to the couch. This way, when I see it I’m prompted to drink more water.
  7. Create a Fitness Inducing Playlist: One of my clients needs tons of motivation to work out, so I had her create a playlist of her favorite mood boosting, booty shaking tunes. I then had her to listen to it not only when she works out, but also 30 minutes she is scheduled to work out with me so she is pumped.  She says she now listens to the playlist when she feels sluggish or unmotivated in other areas of her life.
  8. Drink Your Fruits & Veggies: If you follow me on Social Media, you know that I love Shakeology, because it gives me everything I need to get my fruits, vegetables, minerals, vitamins and more.  You can also make a Superfood Smoothie at home, here is a list of Green Smoothies that you can try.
  9. Make Fitness Social: If you are typically meeting up with your friends or having date nights that are centered around food and cocktails, maybe try to switch things up and do something physical together. Maybe date night can be a hike or ice skating, or you can swap out happy hour for going bowling or rock climbing.  It’s the perfect way to make fitness fun and it’s always better when you have a partner to do it with you!
  10. Cook More Meals at Home: Each month I run a 5 Day Clean Eating Group via Facebook and typically my challengers lose 3 – 5 pounds during that challenge. The kicker about those groups is that everyone cooks all of their meals, because I provide a meal plan with a grocery list and recipes.  When you cook your meals, you can control what goes into them and the portion sizes (which are always too big when you eat out).

When I share these tips with my clients and they begin to implement them, they find that they are more consistent with their workouts and eating clean, but also find that they feel better, tend to lose weight, and feel empowered by developing healthier habits.

If you are looking to get a better handle on developing healthy habits, send me a note on Facebook or comment below.