Composite image of new years resolutions on january calendar

Why Your New Years Resolutions Are Holding You Back

The New Year is right around the corner and you are eager to start 2018 strong. Throughout the month of December with every workout you miss, piece of pie you eat and every glass of wine you drink, you keep telling yourself that on January 1st I’ll recommit to my nutrition and workout regimen. The ole reliable New Year’s Resolution, that for most just gets them through the holidays guilt free, with promise to themselves that they will get it together on January 1st with their New Year’s Resolutions.

This may seem normal, I mean everyone does this right? Yes, most people do, but most people who take this approach usually end up right where they started by end of February , so maybe this isn’t the recipe for success. Maybe after all the years of failed New Year’s Resolutions you finally have come to grips that it’s these very New Year’s Resolutions are what have been holding you back all these years. There is a fact that can’t be denied, that most people have forgotten and giving up on their New Year’s resolutions by the end of January. Each year is filled with one excuse after the other, I’m too busy, it’s too hard, it’s not working, I’m too tired, I don’t know what to do, I’m hungry all the time, eating healthy is boring and the list goes on and on.

The main issue with New Year’s resolutions is that many people use it as an excuse not to get started right now, they rely solely on the motivation of the New Year to get started on eating better and working out more consistently. They rely merely on the motivation and excitement of the New Year.

The reality however is that the reason many people fail to reach their health and fitness goals is simply because they rely too much on motivation, and this is one of the biggest reasons why your New Year’s Resolutions are holding you back.

Motivation Road Sign with dramatic clouds and sky.

Motivation is great at getting you started, but fails miserably at keeping you going, this is why most people have given up on their New Year’s Resolutions by the end of January. Many of these people hit the gym 5 days a week while completely overhauling their diets and their lifestyle. This works for about 3 weeks and then reality starts setting in, you start to lose that motivation that you had at the beginning of the new year, and getting up 5 days a week starts to get harder and harder, your tired of being sore all the time and the workouts are just too hard, all the sudden those 5 days start to turn into 3 days, 1 day and then no days.

The diet, well you just have time to make all those meals, and in honestly you miss eating carbs and your tired of being hungry and tired all the time. All the sudden the excuses start to slowly creep their way back into your life, I’m too busy, it’s too hard, I don’ like the food I have to eat, I’ll get back on track tomorrow etc. Problem is that tomorrow never comes.

Even though your intentions are good, it’s this strategy of relying solely motivation that is holding you back. The reality is that you will get busy, you will soon find out that it is hard and there will be days that you just don’t feel like working and eating healthy. Motivation ebbs and flows and it’s the only way to stay consistent with your goals is to have strategies in place for those times when your motivation is ebbing, it’s your strategies that will see you through until your motivation is flowing again. It’s normal to not too be excited to workout, or to eat healthy and to want to skip workouts and eat whatever you want. But the difference between those that do it anyway and those that don’t isn’t that their more motivated, it’s they have a strategy to ensure that it gets done.

Don’t want to get up and workout? Make an appointment with your coach each week like it’s appointment. It’s human nature not to want to let others down. This strategy of having someone waiting for you, holding you accountable, can just be that push you need to stay consistent with your workouts. You can also find a friend to workout with, holding each other accountable is another powerful strategy in overcoming a lack of motivation.

Don’t feel like eating healthy. Only have food in your house that supports your health and fitness goals. This again works for you as humans we are innately lazy, and we can make this laziness work for us if we make it more difficult to eat food that doesn’t support our health and fitness goals. If chips, burritos, ice cream and or wine isn’t readily accessible, it will be more difficult to talk yourself into going out of your way to eat foods that won’t support your goals.

Preparation

I you don’t feel like preparing food, you can simply by prepared food in advance, one of my favorites is rotisserie chicken form whole foods. It’s easy, when you get home you can just throw it the oven and warm it up or simple chop it up and make heathy and delicious salad. You can also invest in a food delivery service such as Territory who deliver fresh precooked food to your door, throw in the microwave and you’re eating in three minutes.

These are just a few examples of strategies that we use with our clients hear at Fit-2-The-Core. There is nothing wrong with New Years Resolutions motivation, but make sure that you don’t make the mistake of thinking that you will always be motivated, start to implement strategies that will help you to stay consistent with your workout and nutrition, especially when your motivation is hard to find.

 

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Six Steps To Success

One of the most common questions we hear is, “How do you do it?” Here’s the great part. It almost doesn’t matter what the “it” is! Whether it’s, “how do I dial in my nutrition, how am I going to drop 20 pounds, or how am I going to get my spouse to come in and train with me,” the system for achieving what you want is held within these six simple steps.

Here’s what you do:

#1 – Figure out what you want.
Get specific. Having a clear definition of what you want is integral to actually getting it. Want to drop 20 pounds? Why? What are you going to do and how are you going to feel when you’re 20 pounds lighter?

my goals are smart - goal setting concept - handwritten text on a napkin with coffee

 

#2 – Create a plan.
Many times it’s as easy as writing down the first step. More importantly, taking the time to create a plan can help you preemptively tackle potential obstacles, discover resources you might need, and give you a foundation to return to if you lose your way.

Action Plan

#3 – Seek out a mentor
There are people out there that have done this before. There are people out there that have done this hundreds of times and happily do it every day. They’re called coaches.

“It’s my job to change people’s lives. There is a tremendous amount of trust involved, and it’s my responsibility to earn that trust through consistency an awesome results.” -TR

A great coach will pay attention to your individual needs and help you refine your personalized plan (Step #2). They’ll encourage and guide you all the way to the finish line.

Patty Coach

#4 – Take consistent action every day.
This is a big one. The Grand Canyon wasn’t carved from a singular force of action, its beauty and majesty was created over 5.4 million years of persistent force. It’s what we do every day that defines us. Changing one habit at a time will make it easier to stay consistent. Don’t start out trying to eat the perfect meal five times a day. Just start with breakfast.

female chopping food ingredients

#5 – Review your progress.
Track it, track it, track it! Monitoring your progress will boost your confidence when you are successful and help you reassess if you wander astray. Tracking is also imperative to isolating the individual parts of your plan. You’ll be able to answer questions like “What can I dial in even more?” and “Where am I putting in more effort than necessary?”

tracking sheets

#6 – Renew your goals.
What happens when you achieve your goal faster than expected because you used these simple steps? By now you’ve built up all of this momentum and as Sir Isaac Newton said, “An object in motion tends to stay in motion.”

Because you’re following this 6-step success cycle, you can apply this momentum to anything. You can circle back into new fitness goals, re-direct the energy towards your financial goals, and even apply your forward motion into learning a new skill. It’s easier to maintain and reassign than to start over.

An image of a nice clock with time to renew

The secret to achieving whatever you set out to do is following ALL of the steps. Like any system, it only works when you use it!

 

 

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eating out

15 Healthy Fat Loss Tips for Eating Out!

Eating out can be the one thing that destroys your fat loss efforts. Now I’m not going to tell you not to eat out, heck I eat out once in awhile, I Love the experience and the food.

I’m sure there are times you might go out for social events, travel, family dinners, special occasions and even work-related lunches or dinners etc.

So knowing that you eat out once in a while or maybe more than once in a while I’ve come up with 15 tips to help you eat out without expanding your waistline and sabotage your efforts in feeling and looking Strong, Sexy and Confident.

1. Take One Bite At A Time

Inhaling your food in a few bites, or gulps, results in a larger amount of food entering the stomach at once.  This is not only bad for digestion and absorption but it can leave you feeling bloated and with unpleasant gas problems (so I’ve heard).  Eating slower will ensure you don’t over eat because it takes about 20 minutes for your brain to register that you’re full.  If you eat fast or gulp fast then you eat beyond the point of fullness and this leads to unhealthy weight gain. If you want to lose fat and get lean, enjoy your food and eat slower.

2. Broiled or Baked?

Do your best to order you food broiled, steamed or baked. Broiling and baking remove fat as the cooking takes place, opposed to frying and deep-frying add extra fat calories.

3. “Take It Away!”

That’s what you say when they bring by the basket of “free” bread.  Have your waiter take it away and don’t even bother letting it sit there to tempt you. If it’s not starring at you then you won’t eat it. Nothing in life is “free.”  Your belly will “pay” for it later!

4. Avoid Eating Out Late!

Go out for dinner early so you’re not ordering a double chocolate ice cream brownie dessert at 10pm at night. You are probably familiar with the theory of eating processed carbohydrates and fats causes weight gain and I’m a firm believer in this message.  Some experts argue that total calories are the main factor in weight gain and a small amount of carbs in the evening time will have minimal harm, and I agree.  However, restaurant dinners usually contain more than a “small handful of carbs” so not only will the excess calories get stored as fat but you’ll spike your insulin causing fat storage while you sleep.

5. Pass The Salt

Although you need a bit of salt for chemical reactions in your body and nerve impulses, you’ll get more in your diet than necessary without even trying.  For example, 2 slices of bread supply more than your daily requirement for salt.  Too much salt has been connected to heart and kidney diseases.  Bottom line, don’t add salt to your food.

6. Steam Your Vegetables

The most nutritious form of vegetables is raw so eat your veggies like this whenever possible. Cooking destroys much of the nutritional content. If you’re in a restaurant, ask them to steam your vegetables instead of boiling. Boiling will suck out 50 to 75 percent of the nutrient value. Considering vegetables are not cheap, this is a horrible way to throw your money down the toilet.

7. Ask for Fruit Or Oatmeal Instead Of The Bread

I love eating out for breakfast, it’s my favorite meal of the day. You need complex carbohydrates to shrink your waistline, breads are never your best bet. Even whole-grained breads are more refined than potato or oatmeal. Always ask for oatmeal instead of all the bread that comes with your breakfast meal. You can often get a side of tomatoes or fruit instead of the starch for cleaner calories and a lot more fiber.

8. Skip the Appetizer

It’s almost sickening to see how much food the North American culture consumes when we eat out.  Do you really need an appetizer?  Do you have appetizers when you eat at your home? You do realize appetizers are complete money grab, right? And another meal in itself!  Enjoy a nice entree by not getting filled up and charged extra for food your body does not need.

9. “Undress” Your Food

For example, instead of ordering a grilled chicken sandwich loaded with fat-packed mayonnaise, ask them to hold the mayo and request some mustard instead, which will control your caloric intake.   If you’re ordering any kind of meal with sauce, have the server bring the sauce on the side.  If you’re really want to feel Strong, Sexy and Confident, just say “No sauce.”

10. Never Order Sodas

Always order water and lemon (and lime) or a unsweetened iced tea.  I often just ask for a jug of water for the table so I don’t have to wait around for the server to return. After a few “free” refills on soda, you can consume easily over 500 calories, which is a meal in itself!

11. Don’t Let the Menu Bully You Around

Never be afraid to custom order your meal.  Most restaurants nowadays will honor some simple requests like “no sauces”, “extra veggies”, “steamed instead of boiled” and no added oils.

12. Save The Alcohol for Special Occasions

Not only is alcohol overpriced in restaurants but it also costs your waist line 7 calories for every gram. And alcohol stops your body from burning fat for up to 3 hours. If your goal is to lose that belly fat and feel and look Strong, Sexy and Confident then be prepared to cut back on your alcohol and if you “must” get an alcoholic beverage than go with a glass of red or white wine to get a bit of nutrition. Limit your intake to just one drink. Another problem with drinking more than one beer or glass of wine at a restaurant is that it impairs your judgment – making you likely to order more deep-fried foods, extra bread and some dessert. Not to mention, tomorrow’s workout is going to suffer.

13. Sugar Substitutes

When you’re finishing your dinner with a coffee, cappuccino or espresso, go for sugar free i.e. Even though sugar substitutes like Stevia are among one of the most tested food compounds in the world and for the most part are considered safe. One packet of sugar contains about 15 calories while artificial sweeteners contain no calories. I advise you to use the famous saying, “Everything in moderation.”  The ideal standard to shoot for would be to avoid sugar and artificial sweeteners completely.

14. Table Rules

After a night out for a dinner you can drive home knowing that either 1 of 3 things happened based on how you feel: Leave the table satisfied and you will feel Strong, Sexy and Confident. Leave the table full and you feel bloated, lethargic rushing to get home to get out of that outfit that no longer has you feeling Strong, Sexy and Confident!

15. Buy Yourself an Awesome Cookbook!

Eating out is great but there is nothing like cooking a gourmet dinner in your own home at a fraction of the cost. An awesome cookbook will provide creative freedom over what you eat. Without options, you’ll always cater to the “same-old-same-old” which can get boring and bland and lead to more cravings and poorer food choices.

There you have it, use these 15 Tips to ensure that you are always feeling and looking Strong, Sexy and Confident in any outfit of your choosing J

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The “Missing Link” To Feeling and Looking Your Best

If I had a penny for every time I hear the statement “ I know what to do, I just can’t seem to do it”, I would have a lot of pennies 🙂

It’s clear that in the age of the Internet we have so much information about exercise and nutrition at our fingertips that you may feel the same way, you know what to do, you just can’t seem to put it altogether or in most cases, keep it together.

Once you reach a certain level of knowledge and experience, the missing link is no longer a new exercise program, the perfect nutrition plan, or a new supplement to try.

The one thing you’re missing is this: being accountable—to someone or something—for your workouts and nutrition.

“Accountability is the acknowledgment of responsibility for your actions with the obligation to report, explain, and be responsible for the resulting consequences.”

In other words, accountability keeps you consistent because you have to report back what you’re doing—or not doing—in the gym and in the kitchen to someone else.

In fact, accountability is more important than personal motivation for this simple reason:

Simply put: if you can’t be consistent, you can’t make progress.

And that’s why accountability—not the perfect exercise or eating program—is the thing that turns everything around.

I will take 70% nutritional and exercise consistency throughout the year over 100% adherence 2 to 3 months out of the year. One will lead to consistent progress, while the other will lead to disappointment and frustration. This is the “ALL” or “NOTHING” mindset, which often leads to nothing. I think most people start with the wrong mindset and believe that weight loss or reaching their goals is some kind of race, which is why most (90% fail in the long run).

It’s often these times of nothing that we start to look for the next program or the next new diet, when the answer to your problem is right in front of you, ACCOUNTABILITY.

Accountability is the key to consistent and long-term progress. Without it you have nothing but motivation to rely on and I’m sorry to tell you that motivation is simply going to fail time and time again.

You are not going to want to get up every morning for you workouts, you are going to want to eat that ice cream, drink your wine or eat that bag of potato chips in your cupboards that have been calling your name, Without accountability those weak moments where you give into temptation will just lead to more and more and more if you don’t have someone and something to be held accountable to, to reel you in and remind you of your commitment to your health and fitness.

So, the big question? How do you get accountability?

Here are two strategies you can use immediately that I learned when completing my Precision Nutrition Master Level 2 Certification:

Accountability strategy #1: Commit to more… and/or less.

 To be consistent, you need to commit to more, and/or less. Let me explain what I mean.

We all make half-hearted promises to ourselves, only to get frustrated and break them soon after. And that’s fine (and understandable). But for a different result, we need a different sort of commitment.

Option 1: Commit to more.

The idea is to commit to something bigger than your self. Bonus points if you can make it fun.

One of the easiest ways is to set up a contest with friends. Who can go the longest without skipping an exercise day? Who can cook the most meals at home instead of eating out?

Notice that it’s not about achievement (who lost the most weight, etc.). It’s about doing.

Focus on and reward yourself for what you do (going to the gym, cooking a meal), not what you achieve, at least at first. Because that’s what you have immediate control over.

What do you think you can accomplish with just one month of consistent workouts and healthy eating?

What about one year?

Our members are about to commit to our 100 Workout Challenge in the last half of the year starting on July 1st. This comes to 4 workouts a week for the next six months. This is a perfect example of committing to more.

Option 2: Commit to less.

 This is the tough one. Our natural tendency is to over-promise and under deliver, especially to ourselves. One of the easiest (and most counter-intuitive) ways to stay consistent is to do the opposite.

Under-promise and over deliver. Consider every promise you’re about to make to yourself a rough, first draft.

Before truly committing, ask yourself, “On a scale of 1-10, how confident am I that I could do this every day for the next 30 days?”

If your gut reaction is anything other than “9” or “10”, find a way to make that promise smaller or easier.

For example turn “I’ll cut out sugar every day” into:

“I’ll stop eating each meal when I’m 80% full.”

Eat what you’re already eating, just slightly less.

“I’ll eat one (more) home-made meal a day.”

Focus on mindfully creating a single meal.

“I’ll eat one big salad a day.”

Focus on eating one more well-chosen meal, even if you have to buy it. Even fast food chains have salads with chicken these days.

And turn “I’ll go to the gym every morning at 6AM” into:

“I’ll do 40 air squats at home, right after waking up.”

Do something with no travel or equipment required.

“I’ll get two solid workouts in per week, scheduled in my calendar, and go from there.”

Reduce the commitment to something you can always stick to; do more only if you can, making it entirely optional.

“I’ll park further away from work / school and walk the rest of the way.”

Even easier.

Those are just examples, of course. You’ll find one that works for you.

Keep reducing the commitment until it feels too easy for you. Until you can answer “9” or “10” without even thinking about it. Those are the things that you can actually do consistently.

“Your daily accomplishments can be big, but keep your commitments small”

Option 3: Commit to both more and less.

Commit to something big and external (like the friendly bet with your friends or co-workers) or one of our challenges throughout the year.

And while doing so, commit to tackling only one part of that larger commitment at a time. Reduce the size of each mini-commitment until you feel almost 100% confident you can actually do it for 30 days.

Accountability Strategy #2:
Get some help from at least one other person.

Have you ever went through a time when you started skipping one or two workouts each week because you were too “busy”?

The exercise didn’t matter much in the context of one week—it’s not like you felt like you were getting out of shape every time you skipped one. But they started added up. Within a month you missed nearly half of of your gym time. Not good.

And it was showing in the mirror. you looked a little less “in-shape” than you would have liked. Plus you just felt crappy and a little guilty.

Obviously your problem wasn’t a program one. No special workout routine, new diet plan, or magical supplement could help.

What you had was an accountability problem. You weren’t committing to anything. And because of that, you were slacking.

This happens periodically to some of our members when they stop committing to more or less with their coaches or peers. They just start to go through the motions and stop leaning on us for support and accountability, or they just too busy and slowly make less and less time for themselves.

So in this case we reach out in an effort to get them to commit to one of the three options above.

Even though they they have access to an effective work out and  know how to eat healthy, they still struggle at certain times of the year.

So we reach out and ask them to commit to more or less so we can hold them accountable to their goals.

Of course they could still skip their workouts if they wanted to. But that would result in their coaching calling to check in and find out why they missed their workout or didn’t follow through on a nutritional habit that they committed to.

Not surprisingly, when they recommitted and became accountable to more or less with one of our coaches, they often don’t miss a single workout, or get back track with eating “X” amount of compliant meals a week.

And they feel incredible.

What can you learn from this?

First, know that we all sometimes struggle with staying in shape. It’s no big deal and doesn’t mean you’re deficient in any way. It just means you’re human.

Second, know that if you’re struggling to get in shape the best thing you can do is hire someone to keep you accountable, this is exactly why our clients are able to continue to make progress in the long run, as soon as they start to get off track, our coaches are able to reel them back in. They also have the benefit of having a friend our workout partner who will meet the at the gym or hold them accountable to to their commitments.

Keep track of your commitments and check in with who is holding you accountable every week or every two weeks, but make sure to regularly track so your coach, trainer or workout partner so they can support you, by holding you accountable.

The goal of these strategies are to be consistent so you can  continue to make progress throughout each and every year. It’s these small but significant wins that lead to how you want to feel, look and play for the rest of your life.

 

 

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Good Habits

The 10 Habits Of Good Nutrition

Before we begin, I’m going to level with you here: changing the rules means changing your habits – and it’s difficult. Not only does it take a desire to change (the “want to”) but also a strategy (the “how to”).

The “want to” is all your own. But the “how to” is something I can help you with. It’s what I do best: I’ve committed my career to helping people change their rules and change their habits. I’ve seen firsthand what works and what doesn’t, both in the research and in the field, so I can help you skip the common pitfalls, bust the prevailing myths, and fast-track to success.

I’m not going to soft-pedal it, though. Depending on where you’re at right now, this could mean making big changes. But by making those changes to how you eat, you’ll also reap the rewards.

You’ll improve your mood and sense of well-being, the quality of your sleep, they way you perform in day-to-day activities or during athletic events, and of course the way you look.

To do so requires a systematic approach. Here I’m going to teach you a critical part of that system, the Triple S Criterion(created by John Berardi of Precision Nutrition) and the 10 Rules of Good Nutrition, make no mistake, though: even just by applying the principles outlined here, you’ll be ahead of nearly 99% of all recreational exercisers and elite athletes – never mind the general population.

The Triple S Criterion

What’s the Triple S Criterion? Well, it represents a three-step way of evaluating a strategy for its usefulness.

Step 1: Simplicity.

Are the rules easy to follow?

Step 2: Science.

Are the rules based on sound scientific principles?

Step 3: Success.

Have the rules actually worked for people like you?

No matter what nutritional information you’re given, you’ve got to apply that three part test. If the answer to each question isn’t a resounding “YES,” you might as well toss the info out the window.

Think again about those nutritional rules you came up earlier, the things that have influenced your thinking. Would they pass the test? Are those rules based on simplicity, science, and success? And importantly, have they produced the desired effect, a lean healthy body that you’re able to maintain easily? Have those rules built a body that you’re happy with when looking in the mirror?

 If not, perhaps they could use a re-evaluation.

The 10 rules(Habits) of good nutrition

Below, I’d like to present my 10 Rules of Good Nutrition, rules based on the Triple S Criterion above. In doing so, I hope to accomplish 2 goals.

First, I want to help you rethink your whole nutrition approach and provide you with a new set of nutrition rules and habits, a set that swiftly moves you in the direction of your goals.

Secondly, I want to show specifically how these strategies offer much more than a few ideas – they represent a complete success system, fully integrated into the basic habits of good nutrition.

So here are the 10 rules of good nutrition that are not only proven but pass the Triple S Criterion.

1. Eat every 2-3 hours.

Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 5-8 meals and snacks that conform to the other rules below.

2. Eat complete, lean protein each time you eat.

Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3. Eat vegetables every time you eat.

That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.

4. Eat carbs only when you deserve to.

Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised and for your first meal in the morning(Breakfast). Yes, these often heavily processed grains are dietary staples in North America, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). And in the morning as this will be the meal that breaks your fast and is your energy to start your day. For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies and goo fats.

5. Learn to love healthy fats.

There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6. Ditch the calorie containing drinks (including fruit juice).

In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.

7. Focus on whole foods.

Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8. Have 10% foods.

I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore, you’re allowed to “break the rules” on about 4 meals each week.

9. Develop food preparation strategies.

The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.

10. Change your environment.

Changing how you think and feel is hard. Changing your environment isn’t. And by shaping your environment, your body will follow. But why should everything be so hard, all the time? There’s no need to white-knuckle the willpower. You can actually make change much easier by simply changing your environment. Harness your brain’s autopilot for the side of good: By just changing what’s around you in small ways, you can make changes without even thinking about them.

Some examples:

1.Use smaller plates and cups. Most people eat everything on their plate. Use a smaller plate and you end up eating less naturally.

2.If there’s a food you don’t want to eat, avoid keeping it around. Why risk the temptation? Make it less convenient to eat.

3.Have fresh, healthy whole foods prepared and in plain sight. Veggies and fruits on your kitchen table or counter; that’s a good start.

4.Park your car farther away from where you’re going so you have to walk.Those extra steps add up.

5.Keep your bike ready to go by the front door. Instead of driving, consider biking.

6.Get a dog that needs walking. Even better, one that will chew up your couch as punishment if you don’t take it for a daily spin around the block.

7.Sign up for a CSA box. This way fresh, healthy produce and/or organic meat is delivered to you.

These are just a few effective strategies for awesomeness:)

Habits and your environment are the keys to your success, as your motivation will wane from time to time, so having these habits in place will ensure that you stay on track during those waning moments of your life.

Want to feel more awesome, more powerful, stronger, more confident or maybe you just want to feel better. Come in and give us a 14 day test drive  for only $89. It’s simple, just Email us a info@fit2thecore.com or give us a call at 925-672-5777 to schedule your complimentary strategy session today.

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