Never, Never Give Up

It’s easy to give up on yourself when you slip-up on your progress. For example, you set a goal to workout everyday this week. Then, on Tuesday a meeting comes up and you can’t make it to the gym. You think to yourself, “I skipped Tuesday, so I guess it’s ok that I skip Thursday too, and since I’m not going to reach my goal this week I might as well forget my eating habits too!” I have been down this road many times myself and usually the destination ends up in a weight gain detour or a fitness dead-end.

This is why setting realistic goals and looking at the bigger picture are so important, and will help you stay on the right track. So, you may have had a weak moment and satisfied your sweet tooth or gave into skipping the gym for a happy hour but, do not get down on yourself and do not give up either. Instead realize there is a bigger picture and that you haven’t failed. Dwelling on these mishaps will not help, rather it will cause stress, and stress is the enemy. It is when you become conscience and aware of what drives you to make certain choices that your successes will out number your detours and defeats.

A thought to leave you with:
“One of, if not the biggest enemy for each of us is ourselves. This is what we must say to the enemy…No matter how severe the pain you inflict, the lies you tell, or the insults you throw, or challenges you unveil…I will never stop fighting you.” (Sent to me via text from a dear friend.)

Trim in 2010: The Key Ingredients.

With a catchy phrase like “trim in 2010,” there is no escape to maximizing your health and fitness. Below, in no certain order of importance, is a list of key ingredients to obtaining a trim and healthy body.

Lean Protein
Choosing meats that are 99% lean is the best choice when selecting your chop. Stick to only eating beef and fish twice a week.
Boneless/Skinless Chicken Breast
Turkey Breast
Lean Beef (tenderloin, London broil, roast beef)
Low fat lunch meat
Salmon, Swordfish, Tilapia
Egg Whites
Canned tuna in water

Water
80oz is ideal, but if you are trying to lose weight or stay hydrated, then it is important to be drinking water throughout the entire day. The easiest way to know you are drinking enough water is to make sure your urine is clear. (Sometimes the truth is ugly.) A good way to get enough water is to keep a water bottle with you at all times and make sure you are constantly drinking all day long.

Whole Grains
Use these whole grains as substitutes for your refined flours and other ingredients such as bread crumbs, oatmeal, and pastas.
Wheat germ
Quinoa
Steel Cut Oats
Flax
Millet
Barley

The Right Veggie
When strolling down the produce isle choose vegetables low in starch. These veggies are good sources of fiber too. Think GREEN.
Asparagus
Onions
Peppers
Green beans
Broccoli
Leafy greens
Spaghetti Squash
Mushrooms
Okra

Dairy
The dairy debate is still debatable, meaning there is research that shows dairy is helpful in weight loss and also that dairy hinders weight loss. If you take your chances stick to low fat or non fat products. You’ll still be getting a good source of calcium and Vitamin D.

Green Tea
Green tea has proven to speed your metabolism, cut hunger, and loaded with healthy antioxidants to fight diseases and other toxins. Enjoy hot or cold, but watch out for sugar loaded teas. It’s best to choose organic tea blends.

Exercise
3-6 times a week of a combination of strength, cardio, and flexibility training for at least 20-45 minutes will keep your body healthy and trim.

Sleep
You know your body better than anyone else. Some people can thrive on only 6 hours of sleep, but most need 7-8 hours of sleep. Know that unless you give your body time to recover and rejuvenate then you will not reap the benefits of healthy eating and exercise.