How's your 2014 health and fitness resolutions working out so far?  You've probably figured out right about now that all the motivation in the world isn't going to take the place of proper planning and execution.  

You went into this month like gangbusters and then WHOA...this stuff is hard!  Planning your gym time, shopping for clean food, preparing it and following through with your meal plan is challenging, but it doesn't have to be so overwhelming that you throw in the towel. Start small habits now that will lead to a lifestyle that lasts forever.   

My best advice is to take each week at a time.  Each week poses different challenges so assuming that the same approach every week will work will not only set you up for setbacks, but it may derail you all together.  

Here are my tips for a successful week:

1) Review the calendar for the week and sync with other family members.  Plan your workouts and put them on the calendar. Sync with your family AND KEEP THE APPOINTMENT.  If you leave working out to a "how I feel when you I wake up" mentality,  it will not happen.  There will always be something to get in your way.  Pack a bag with your clothes, IPOD, gloves and get to work.  Don't plan your workouts for 5am if you're not a morning person.  You couldn't pay me (well maybe) to workout before 7am.  I know my body and I don't function well before that time.

2) Plan your workouts.  If you're not following a designated program or working with a trainer, map out a plan for each week. Know what you are going to do each time you go to the gym ....and be prepared to have a back up plan.  If you planned to work legs but every machine is being used, have an alternative plan to work another body part.  

3) All crap food gets thrown away on Sundays.  Crap food manages to make it's way in the house with entertainment leftovers, cheat day splurge meals, etc.   We don't always plan for crap food to make it's way in the house but it does....throw it away and make a fresh start.

4) Plan your dinners first.   Say what Kathy??  You want me to plan my dinners for the week?  What about the other meals? 

This has always been my "trick" when working with my clients from a nutrition aspect.  And this is why....so many times we go along in our day and eat great, right?  Healthy breakfast followed by your healthy snack followed by your healthy lunch followed by......UH OH - WHAT AM I GOING TO EAT FOR DINNER?  Welcome to your Diet Disaster Hell.

This is the time of day most people are starting to feel their blood sugar crash, they are pissed at the world for eating all this healthy food and not getting to eat their 3:00pm M&M's and Coke .  Maybe they are hungry & experiencing cravings because they've started to cut out the crap and the instant gratification isn't what it used to be (for now) ?  They say "middle finger to this" and eat poorly- which leads to choosing the wrong foods for dinner. 

Try this instead:

*Sync calendars so everyone is on the same page re: the commitments for the week. 

* Plan for the number of meals to be eaten in the home & how many family members will be in attendance.  Get every one's input for meals and plan ahead for possible leftovers to be used for lunch the next day.

*If cooking isn't your bag and you're used to eating out or take out, invest the same money into healthy takeout meals made fresh each day.   Many companies have order forms online.  You place your order and have the food delivered to you or you pick it up once/week. PLEASE don't buy Lean Cuisine, Healthy Choice or Weight Watchers frozen meals - it's sodium laced processed junk.  Invest in yourself and buy fresh meals.

5) Pick a designated day to shop and cook food:  For me, I prefer to shop on Sundays. I spend about 1-2 hours chopping up vegetables, making 2 days worth of rice and preparing up 2 days of protein ( chicken, fish & turkey).  You can also make your meals and freeze for the week.  I prefer to cook fresh every few days. 

6) Organize your refrigerator and pantry.  Have your food readily available and in plain sight.  The easier you can reach for food after a workout or first thing in the morning, the better your results will be.

7) Keep a food/exercise journal each week.
This is always my "go to" solution for organization.  You may think you remember what you ate or how long you did cardio, but by the end of the week your brain is fried.  Keep a journal for each day. This is a great way to track progress and poke holes at your routine and make it better each week.

8) Make a check list for each day/night.  I have a list I follow every night before I go to bed: pack gym bag with clothes, pack supplements and food, charge IPOD, etc.  I even remind myself to set the coffee pot-THAT would not be a good thing to forget.  

9) Plan your Zzzzzz's. Try to stick with a designated bed time and wake up time each day. Sleep is usually one of the most ignored components of fitness.  Your body needs it. Deprive it and it will set you up for all sorts of chaos, not to mention slow down your progress.

10) Plan for obstacles. That's right.  Plan to have the best laid plans come to a screeching halt for one reason or another.  If you have to miss a workout or your healthy dinner just turned into a night with your colleagues or family, tell yourself that it's not the end of your journey but another chance to learn how to work through the obstacles. 




I know it's hard.  I've been there and still work every day on my lists and keeping everything in check.  But, everyday you put the wheels in motion is one more day closer to the finish line.

Thanks for reading and cheers to your health and fitness!

Another year- another chance to get it right.  If your health and fitness is at the top of your "to do" list this year,  I have great news!

This can be done. It's just a matter of staying consistent, putting one foot in front of the other and most of all, remember that the outcome is entirely up to you!

You are not waiting for the CEO of a company to call you in for an interview, you're not praying over your lottery ticket and you're not investing in risky stocks. You see where I'm going with this?  This is not a game where your odds are one in a million - this outcome is completely up to you.  YOU make it happen.

Let's get started!

1) Understand and define your motivation.  What is your goal?

* Maybe your goal is to get off your blood pressure or cholesterol medicine?
* Maybe your goal is to get ready for Spring Break or summer vacation?
* Maybe your goal is to stop the cycle of constantly starting over?
* Maybe your goal is to become more healthy to keep up with life demands?

Whatever your goal may be, write it down and keep it visual.  

2)  Keep an activity journal for a month. Do you know what you do in a day?

Write down your sleep pattern, all meals, exercise and time spent at work ( commute included).  You cannot set up a plan without knowing your current demands of life.  It's amazing what happens when you write this down (or use an app) and really see what's going on with you.
* I've mentioned this before in previous blogs - there is no way I would be where I am today if I had not taken the time to keep a journal of my daily life.  This helped me realize my strengths/weaknesses and make me more productive when planning my day.

3) Make a plan for a LIFESTYLE ( and be prepared for the plan to change).

So, you have a realistic idea of what your day looks like? You're not going to get up at 4 am to workout if you go to bed a midnight, right?  You're not going to eat egg whites if you hate eggs?  Make your plan work for you, not against you.

And wait- just as you have a handle on everything, your daily life and commitments may change. Get a hold of the basics that keep your routine in place so you can be ready for the "unexpected".  

Personally, I must spend about 20-30 minutes getting myself ready for the next day.  I pack my gym clothes, food, supplements and even set the coffee maker.  One thing I've learned about myself is that I'm totally useless in the morning.  I will not be prepared for the day unless I get my act together the night before.

4) Enlist some buddies or a professional to keep you motivated.  

Support and encouragement is huge during this process. It's so important to surround yourself with people who believe in you.  Don't waste your time with those that say it's too much work or effort.  

5) Drum Roll Please.....BE CONSISTENT!

Consistency is the key to the finish line. Don't try to fool yourself with thinking that 2 days ON and 2 days OFF is going to get you to the finish line.  If you want to have a lifestyle that allows for some "cheats", then you will need to put in the work today.  The work you put in today is the answer you are looking for...one foot in front of the other!

6) Patience is a virtue.

Yes, our mothers told us "there would be days like this". You will not see changes overnight.  Patience is a MUST when you set out on your journey.

7) Take REST days.

As the adrenaline starts to take over your daily life, remember that rest is still important for your success. Make sure your weekly plan allows for one day of total rest.  You may not feel like you're accomplishing much, but your body will thank you with awesome results.

8) Visualize your success.

What does your goal look like for you?  Do you see yourself running a 5K?  Do you see yourself learning to cook and prepare meals?  Do you see yourself making exercise a daily habit?

If you believe in yourself, you can achieve anything!







Hey peeps- I know this is hard.  I've been there, done that and bought the tourist T shirt.  Don't make this harder than it needs to be for yourself.  Make up your mind to be the best you can be!

Thanks for reading and cheers to your health and fitness!