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Dieting vs. Lifestyle: What’s the Difference?
You’ve no doubt heard the ominous statistic: two thirds of people who lose weight gain even more back within four or five years.
That in itself is enough to discourage even the most determined among us. What’s the answer? What is the secret to not only losing weight but keeping it off?
The good news is that you do not have to be one of the statistics...
Easy Meal Prep Tips
Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier…
Meal prep is a fantastic way to keep on track with your eating throughout the entire week.
The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days.
Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple:
Menopausal Women: Do This Before You Take the Meds Your Doctor Prescribed
Of course, listen to what your doctor says ... and also listen to what your body says. We both know that what you eat and how you move can make a HUGE improvement in some of the symptoms of menopause. Not to mention how common it is for ladies to gain weight at this time of life. (Ugh!)
And as we both know eating better and moving more can help you stave off other issues like heart disease, diabetes and osteoporosis. What do I specifically recommend to help you “eat better and move more”?
Seven things. Here goes ...
3 Supplements You Should be Taking if You're Over 45 Years Old
Yes, while I always say that it's better to get your nutrients from food first sometimes supplements are necessary.
Unfortunately there are just some all-too-common nutrients that we simply don't get enough of. And they're absolutely critical to optimal health and wellness. Especially as we age.
Here I sifted through the supplements that are available on the market and boiled them down to three that can have the best effect for us. Find out what they are below:
Bye Bye Sleeping Through the Night
The science of sleep is fascinating, complicated and growing
Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.
Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don't forget the impact lack of sleep can have on moods, memory and decision-making skills.
Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)
OMG – What aspect of health does sleep not affect??? .....
10 Vacation and Travel Tips to Keep you Healthy
1. Set Your Trip up to Walk to Your Destinations
Park further away, or skip the car and Walk! Do you really need the car to go to the store two buildings over?
2. Don’t Stress over Food
It isn’t always realistic when traveling and vacationing. Instead, keep calories in check with a brisk and metabolism boosting workout or walk every morning.
3. Book a Hotel with Fitness in Mind
Make sure they have a fitness room, walking grounds, and/or a pool.
4. Schedule a Workout Everyday
Morning would be best, to have it done not only to get it in, but for the benefits of energy for the day to come.
It will also reduce stress and help prevent weight gain on your trip.
5. Vary your Daily Activity
Mixing it up makes things much more fun. Try different adventures, swim one day and walk the next.
6. Get at Least Seven Hours of Sleep
Lack of sleep will make your mind tired, lower your immune system and even cause you to overeat.
7. Stay Hydrated
Planes and hotels are dehydrating. Drink bottled water each flight and always have some in your hotel room.
8. Be Germ Conscious
Don’t use the airport pillows and blankets, comforters on beds, and carry hand sanitizer with you always. Germs can and will weaken your immune system, and you certainly don't want to get sick.
Don't ruin your holiday with feeling ill.
9. Try Something New
Find activities you and your family can do in the area. Make it a fun healthy activity, something active is great! Try something new ... you may like it!
10. Don't make Food the Center of your Trip
Try new foods, and enjoy them, but don’t revolve your vacation around it.
DO YOU NEED A LIFESTYLE MAKEOVER?
It happens to everyone. That moment when you realize that it's time to do something about your weight and health. It may happen when you're looking in the mirror or standing on the scale. Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return ... along with all the frustration. Then you wonder, why bother? The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever. The answer is not to go on another diet. The answer is to change your lifestyle. You've heard this before, and it makes sense, right? So what's holding you back?
Your Lifestyle Obstacles: Most people resist changing their lifestyle for two reasons.
1. Change is scary Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins. The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.
2. Lifestyle misconception How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true. Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.
3. Making the Change It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:
What You Eat: The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.
Here are some practical examples:
I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.
What You Do: Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.
Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise. You'll spend 30-45 minutes with our Small Group Training programs, a small time commitment with big results.
I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.
Here are simple ways to move more:
While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.
So the next time you're in front of the mirror you won't worry about your weight.
You'll relish it.
Langley, BC 778-726-0590
GET MORE From Your Workout !
Use the following three Fitness tips to bring your routine up to the next level:
1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing squats and lunges, or try a round of body weight push ups (modification - on knees)
3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.
We incorporate all of the above in our BRANDFit50 Small Group Training Sessions at BRAND FITNESS in Langley. Join us today for a FUN, Quick and Effective Workout. No need to spend hours in the Gym. Call us today to get started ... 778-726-0590
FAI - Functional Aging Specialist