Tips From SV Fitness & Nutrition

When setting goals for yourself, make sure you have a plan of attack, on how to achieve those goals. Make sure they are attainable. Sit down and write up a plan of action on when you are going to start, how you are going to make the necessary changes to achieve the goals, and what those changes have to be. Then ask yourself, what will you do once you reach this goal? Are you going to quit? You have to make sure that you continue  assessing your achievements and make new goals when you have reached the previous ones. Remember, your plan has to make sense in your life. Baby steps turn into great leaps of success. Don’t throw yourself into something unprepared or you are just setting yourself up for failure!

  Gatherings & Parties

             Most of us know in advance that we will be attending a function, whether it be a wedding, a family dinner, office party etc. with this being said, we have no excuse to not be prepared. If you know the party or event will take place during your regular scheduled workout time, then make it your priority to get it done at a different time so that you aren’t missing it.  Food and drinks are all over these events and they usually aren’t your low calorie choices. Plan ahead, by eating some healthy snacks before going so that you aren’t famished when you arrive and end up eating everything in site. Also if you plan on having alcoholic beverages in the evening, try to space them out with bottled water to limit your consumption as well as keeping you full so you don’t binge. If you know you are a snacker when drinking avoid it all together.

 Snacks & Food Ideas

             On the road, and don’t have a prepared meal with you? Well there are quite a bit of healthy options out there for you.

            Subway has a lot of low fat subs that you can choose from. Try having mustard or light mayo on it. Avoid the cheese, or get a turkey sub or grilled chicken, or make it a salad with fat free Italian dressing, or mustard, like I do. J

            Swiss Chalet  is another great choice because all you have to do is order a ¼ chicken, with a side of veggies. Don’t eat the skin of course.

            Fast Food Joints – if all else fails and all that is around is a Mac Donalds or Wendy’s etc, most of them serve up salads, just make sure its not battered chicken, cause that means its likely to have been deep fried along the way. Or order their grilled chicken sandwich and eat only the chicken?

 My point is, that there is no excuse to eat bad.  We all have choices, no one is forcing you to order that big mac instead of the salad. Diet is like 80% of your weight loss success. If you are giving it your 100% at the gym, and going home and eating crap, well don’t expect results. Cause it just wont happen.

 You need to determine whether or not you want to change your lifestyle and habits, if you truly want to make positive changes in your health and appearance!

 New Start?

            So you decided to make lifestyle changes. You decided that you will adopt a healthier diet, and engage in physical activity on a regular basis.

 Here are a few things I feel you should consider.

 1 – Write out your goals. Be specific about them.

2 -   Write down the steps you need to take to attain those goals

3 - Clean out your cupboards of all unhealthy foods you do not want in your new                                       eating regimen.

4 - Fill your fridge and cupboards with everything you like from the outside aisles of the grocery store. If you haven’t noticed yet, this is where you will find the 4 food groups. Then be careful on what you buy from the centre aisles.

5- Avoid buying snack foods, in case you over indulge. When its time for your free meal or treat night, go out and get something instead.

6 - Plan out your workouts or get help from a professional J

7 - Keep track of your progress through measurements and weight also how your clothes fit.

8- If you are having a planned snack, make it later in the day as apposed to earlier, this way if you feel guilty after, you wont throw the rest of your day to bad eating.  The day is done and tomorrow is a new day!

9 – If you have a slip up, be rational about it. Don’t let it derail you from the rest of your healthy choices for the day.

10- Stay positive! You didn’t get fat overnight, therefore it will take time to lose but one day you will feel like “wow, where did it all go”. I promise, If you stick to clean eating, with an occasional sweet treat, and exercise regularly, you will see results! Its about determination, motivation, and perseverance!

 Get up and get moving!