Posted in Healthy Lifestyle Advice, Nutrition/ Diet

How To Get Back on Track

Life happens.
There is no such thing as the “perfect diet”.

So whenever you ‘fall off track’ the best way to deal with it is to forget about it and move on!

Do not stress or feel guilty.
Do not ‘over exercise the extra calories.’
Do not starve yourself for the next week.
Don’t starve yourself for the next week.
Do not make a big deal out of it, look at the bigger picture of your life.

Get right back on track.

Allow yourself to enjoy social events that include food, without feeling guilty, knowing that getting back on track is as easy as enjoying the meal, accepting it, and moving on.

However, if you struggle with getting back on track after a binge or a long weekend of poor eating, I have put together some tips to help you get back into the swing of things:

  1. Step away from the scale. Do not, I repeat, DO NOT weigh yourself the day after a holiday, cheat meal, night out. Your body will most likely be holding more water from eating differently than you normally do (processed, unhealthy foods tend to be higher in salt, therefore causing your body to store more water) and drinking less water (and maybe drinking more alcohol). This does not mean that you actually gained 5-10 pounds from one meal, one weekend of falling off track. Give yourself a few days, or even a week for your body to release the extra water, if you feel the need to weigh yourself.
  2. Hydrate, hydrate, hydrate: Aim to drink at least 500ml (1 generic bottle) of water more than you usually do. This will help to re-hydrate after any dehydrating activities over the weekend, but will also help to reduce bloating and decrease the amount of water your body is holding, which can also help with the ‘sluggish’ feeling. Green or herbal teas can also be great for helping to decrease bloating or stomach cramps, while also helping to hydrate and provide antioxidants.
  3. Eat fruits and vegetables at every meal. This will give your body the vitamins and nutrients that it has been missing, which will help with the aforementioned ‘sluggish’ feeling. Furthermore, the fiber can also help get you feeling regular again, if you know what I mean…
  4. Ease back into your exercise routine. There is no need to work extra hard in the gym just because you had a piece of cake, however, you should try to get back to your normal exercise routine. Don’t allow falling off track with your diet to spiral into falling off track with everything.
  5. Forget about it, move on, and prepare to fall of track again. It’s easy to stay on track when you are in complete control of everything and eat all of your meals at home, however, that is no way to live life. Just because you have goals, or are trying to be healthy, is no reason to avoid social events that you are not in control. Just make the best choices possible, don’t eat until you feel like you are going to throw up, enjoy the company you are with, knowing you can always get back on track.
Posted in Uncategorized

Stop Making Health & Fitness Seem Impossible

For some reason people think being healthy and fit is complicated and impossible. The good news is that losing weight, gaining muscle, and getting into good shape are all relatively simple. The bad news is that it is not necessarily “easy” and as much as those expensive detoxes would have you believe, it is not instant either. 
I think that is why people think it is so hard, they eat one salad, or go to a gym once and wonder why they don’t have a six pack yet.
Yes, those are both good and healthy habits that will put you on the right path, but the path is not a magical time machine. It will take following those good habits consistently for an extended period of time in order to see results. 
I know you were hoping I would give you some simple way to wake up tomorrow with your dream body, however, the healthiest way to lose weight, and keep it off is to lose it slowly. 
Now, I know that is not what most people want to hear, but I am not here to sell some detox or magic 30 day program that promises fast results; I am here to educate and help as many people as I can. 
The real trick to reaching fitness goals is to make small, maintainable changes, and continuously aim to make better choices.
If you do not exercise at all, start by adding in a 30 minute walk 5 days a week. 

If you have take out 4 nights a week, start by making your own meals as often as possible, and if forced to eat out, make the healthiest choices possible (have a side salad to get your veggies in, grilled instead of breaded, etc… more on healthier take out options in a future post?)

If the only beverages you consume now contain caffeine, sugar or alcohol, start by adding in a bottle of water at every meal.
These changes may seem very small, but they are just small enough to be maintainable and to start seeing small results over time. 

The goal is not to change your whole life at once, it is to learn to make healthier choices which will lead to a new healthier lifestyle. 
This is good news!

This means you do not have to be perfect all the time. 

This means you do not have to eat only healthy foods all the time.

This means you do not have to get in your workouts all the time. 

This means you do not have to deprive yourself and go to the gym every single day to get results. 

This means that you get to live a balanced life; eating healthy 80% of the time and letting yourself splurge 20% of the time; getting in your exercise when you can, but not beating yourself up when you can’t; seeing slow steady changes, but not losing your sanity in the mean time. 
Health and fitness is not and should not be impossible, all you have to do is start making small changes and stick with it. 
** as always, feel free to ask me if you have any specific questions or if I can help you get started!