10 WAYS TO DE-STUFF YOURSELF AFTER HOLIDAYS

Fuel Up on the Right Breakfast The last thing you may want to do after a food binge is eat more the next morning, but having a morning meal is essential to getting yourself back on track. Choose a breakfast that includes a balance of lean protein and finer. Having foods high in insoluble fiber like whole grains can help eliminate that bloated feeling.

Reset Your Idea of Portions If you are anything like my your portion sizes ballooned during the holidays. Something similar to the Good Year blimp. Remember, the goal is to feel comfortably full—not overstuffed. Using a salad plate, which is usually eight or nine inches in diameter, can help someone visualize what a reasonable-size plate should look like and slow down when eating so your stomach has time to realize there is food in there. 

Potassium is Your New Best Friend You know you have to cut back on salt to de-bloat, but did you also know you should stock up on foods that are high in potassium? It can help your flatten your stomach by flushing out excess sodium in your system. Try potassium-rich bananas, raisins, milk, and yogurt.

Eat Your Greens Low in calories and packed with vitamins, minerals, and fiber, greens are essential to jump-starting any new eating plan. Dark, leafy greens are hands down some of the best things you can eat. Kale is perfect because of its versatility. You can stir-fry it, blend it in a smoothie, or make chips out of the leaves. 

Don’t skip meals As with missing breakfast, skipping other meals can also have a slowing effect on your metabolism. Try to organise your day so that you have time to eat three healthy meals at regular intervals and have healthy snacks throughout the day. Plan ahead to make sure healthy options are available and keep healthy snacks on hand in case a meal is delayed.

Stop Adding Sweeteners For detoxing, banishing the sweet stuff is the way to go. I advise against artificial sweeteners and suggests green stevia powder if you must sweeten your morning coffee or tea or honey. If you need a sweet kick while snacking, naturally sweet fruits like dates, figs, and berries are awesome.

Drink more water Being well hydrated has a positive effect on your metabolism. Try to drink water before every meal and increase your intake of high water foods, such as fruit and vegetables, to keep yourself hydrated and remember that if you are working out or living in a hot climate you will need to drink even more.

Avoid Carbonation If you're trying to get back to your healthy habits, don't reach for sugary sodas. Although bubbly drinks like seltzer or diet soda contain no calories, they still have air, which can get trapped in your body and leave you feeling like a balloon. Now's the best time to return to good old water; try dropping in ginger root slices for flavor and to help with digestion or Kim Lyons water recipe.

Get enough sleep Studies have shown that those who sleep less tend to be more likely to be overweight. Lack of sleep may slow down your metabolism and often also results in overeating due to tiredness.

To boost your metabolism try to get sufficient sleep every night and develop a routine for going to bed and waking up.

Start working out If you don’t already work out, the end of the holiday season is a great time to start a new regime. If you have slacked off over the period, it’s also a great time to kick start your workout and up the intensity.

Not only does cardiovascular exercise burn calories whilst you are doing it, it also boosts your metabolism for a few hours after you stop working out. High intensity work outs are thought to have a bigger effect on boosting metabolic rate after a session than lower intensity steady state workouts.

HOW TO SNACK SMART! PART 2

Healthy snacking can be fun if you do a little preparation each week to stock the pantry or fridge. 

Here are some quick and easy recipes for tasty snacks.

Tomatoes With Soft Cheese Choose nice ripe tomatoes (cherry, grape, roma or field all work). Slice them in half or for the larger tomatoes in slice. Take fresh goat cheese or sliced bocconcini. Sprinkle with chopped herbs (such as chives, basil, or parsley), a little extra virgin olive oil with balsamic vinegar and some salt and pepper.
Bean Dip This is great to dip crackers or veggies in. Put half the beans and chickpeas into a food processor with the lemon juice, garlic, cumin and yogurt, then whizz until smooth. Tip in the rest of the beans and pulse once to get a very chunky dip. Stir in the lemon zest and plenty of seasoning.

16oz can cannellini beans, rinsed and drained
16oz can chickpeas, rinsed and drained
juice 2 lemons, zest 1
2 garlic clove, crushed
2 tsp ground cumin
1/3 c Greek yogurt

Fruit and Cheese Top 1/2 cup cottage cheese with 1/2 cup of your favorite fruit. Not sure what fruit to pick? Try some superfoods! Bananas, mixed berries, and melon are a few of my favourites.

Mixed Nuts or Trail Mix Mixed nuts are a great way to get a delicious dose of protein. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. Almonds and pistachios. They're higher in protein than their nutty equivalents.

Banana Burrito Grab a whole wheat tortilla and spread it with your favourite peanut butter (try to get natural peanut butter as most peanut butter is filled with icing sugar). Then take your banana and wrap it in a whole wheat tortilla. Yum Yum!Apple Sandwich Slice each apple into rings (aim for 4 to 6 slices per apple). Take an apple slice and spread lightly with the almond butter and a sprinkle with mini chocolate chips and granola or raisin.
Top with an additional apple slice and sandwich together.
Eat immediately or wrap tightly in plastic wrap and chill until ready to enjoy.

Hard-Boiled Eggs Cost is minimal with these little guys and they are loaded with nutrients. Eggs are one of the best ways to get a healthy dose of protein. I hard boil and pre-peel a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (If you are feeling extra hungry? Slice the egg and place it on a piece of whole-wheat bread with a little salt and pepper.)

Mini Bean-and-Cheese Quesadilla Fold 1/2 cup black beans, 1 tablespoon salsa, and 1 slice or any cheese in a small flour tortilla. Cook in a dry nonstick pan until the cheese is melted and tortilla is lightly browned. (wrap it in foil and stick in a plastic baggie for easy transport for later.)
Easy Oatmeal Raisin Cookies In a microwave-safe bowl (or mug), mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

Cheese Platter Make yourself a mini plate with a cheese stick (or 2 slices of cheese), 2 whole-grain crackers, a few apple slices and a handful of almonds.

For all of these remember they are only snack to keep your metabolism going during the day. Save your more substantial meals for breakfast, lunch and dinner. 

Here are 22 more recipes that use protein powder to add boost.

If you are only looking to have some popcorn it looks like this guy has mastered it. 

HOW TO SNACK SMART! PART 1

It's 2pm, your stomach starts to grumble and you think to yourself "Hmmmm what's quick and easy to eat?". Now if you are like most of us that either goes 1 of 2 ways. You either wait till dinner because you can't find something quick or grab something unhealthy. 

It's super important to eat something that won’t sabotage your weight-loss plans. Grab a whole grain cracker and dig into some guacamole packed with nutrients, or slaps some peanut butter on an apple. You can even spruce up a bowl of oatmeal with dark chocolate, nuts and berries. 

Snacking prevents you from overeating later in the day, and actually boosts your metabolism which in turn, triggers weight loss and keeps your energy levels high. It is also an effective way to add extra nutrients in the diet which are usually missing from your daily food intake.

Here are 5 simple tips to help with your snacking.

It is so simple to grab a bag of chips or scarf down a pint of ice cream before crashing at night but follow these rules and you will be way better off. 

1. Don't get bored! Nothing more important than keeping it fun. Vary it up all the time while keeping it in line with nutrition.
2. Snack every 2-3 hours in order to keep your metabolism boosted. The frequency of meals is very important since it maintains your metabolism and facilitates easy digestion.
3. Combine protein with carbohydrates. Carbs provide both your body and brain with energy, plus protein-packed foods help keep you full longer because they take more time for your body to process. Try eating fruit with nuts. 
4. Studies show that snacking and multitasking is a guaranteed way to pack on some pounds. If you eat without any distractions, including the TV, you tend to feel more satisfied and actually eat less the rest of the day. Some people are so used to snacking while watching TV that it's hard to break the habit. One of the best ways is to always have a water bottle on hand so when you feel like snacking you can drink water instead. 
5. Healthy eating requires planning. Working over 8 hours a day can make it difficult to snack healthy unless you plan ahead. Every Sunday, prepare for the week ahead. Making healthy muffins or granola bars for the week can set you up perfectly. 

Tomorrow will be all about easy recipes so hold on tight.

5 QUICK MOVES TO TONING YOUR BUTT

A whole body workout is always best when you have the time but to target one or two body parts for a to squeeze in that quick workout is perfect. 

Romanian Deadlift: Stand holding dumbbells (or a can of soup) in front of your body at thigh height, hands facing inward. There should be a slight bend in your knees and you should keep your back straight. 
Bend at the waist and slowly slide the weights along the front of your legs until you reach your shins. (Remember to maintain a flat back throughout the entire exercise.) Hold the stretch for one breath and engage your glutes as you return to starting position. Repeat for one minute.

Easier option: Shorten your range of motion. Aim for knee height instead of shins. 

The Kick Back: Start on all fours with your hands directly below your shoulders and knees under your hips. Bring your right knee into your chest, tuck your stomach in, and pull your belly button toward the ceiling. Next, kick your leg straight back with your foot flexed and the bottom of your foot aimed toward the ceiling. Fully extend your leg and return your knee to your chest. Repeat this 15 times and keep your knee off the ground until you've finished. Switch legs and do two sets of these. 

Squats: Stand with feet slightly more than shoulder-width apart, holding both dumbbells (or a can of soup) in front of you at hip level. Draw your shoulders back and maintain a flat back. Squat down until your quads are parallel to the floor. Use your core and lower back to resist hunching forward; keep your shoulders back. Contract your glutes, pressing through your hamstrings and heels, and return to standing. Repeat for one minute.

Easier option: Ditch the dumbbells and lower yourself down only halfway, not to a full squat. 

Butt lifts: Lay on your back with your knees bent and your feet planted firmly on the floor. Press your hips up to the ceiling and squeeze those glutes (butt muscles). Slowly lower your hips back to the floor and repeat for 1 minute. 

Arabesque: Stand with feet hip-width apart and your right arm reaching toward ceiling. Now extend right leg back and lift 5 to 7 inches, knee facing the floor and toes pointed. Lower and repeat 15 times. Do 15 reps with your knee facing out to the right. Repeat on the other side. 

HOW TO STAY HEALTHY WHILE EVERYONE AROUND YOU IS SICK!

Unless you live in a bubble, you will to be exposed to infections. This is actually a good thing in very small quantities. I joke about licking a busy sidewalk with my friends for the reason as I rarely get sick. (I don't recommend that but hey it might just work).

Here are 6 things you can do to minimize your chance of getting sick. 

Vitamin D Your vitamin D levels may run on E in winter and D can spur your body to fight off colds. Taking additional supplants of vitamin D can help a lot. 

Greek yogurt Cold and flu viruses might have an Achilles' heel: Greek yogurt. In a study published in Clinical Nutrition, people who consumed a specific strain of probiotics daily reduced their risk of catching one of these bugs by 27 percent. Aim to eat at least one serving a day of a Greek yogurt with live cultures, suggests Spencer Payne, M.D., an associate professor of rhinology at the University of Virginia School of Medicine. 

Green tea Skip the black coffee and brew some green tea. Its magic ingredient, a catechin called epigallocatechin gallate (EGCG), can damage influenza virus particles and stop them from entering your system, a German study reveals. 

Skip the alcohol Ya I don't even know why I added this one in here but it does have some merit. It interferes with sleep quality, and you are much more likely to get sick when you are sleep-deprived. A little drink-a-link also disrupt REM sleep, which is the most restorative part of sleep 

Protein Make sure to get enough protein during the day. Research shows that diets that are too low in protein can deplete the immune system. So I make sure to get protein-rich foods throughout the day. (fish, eggs, nuts, meat or try Fuel for and quick go to protein drink)

Sweat baby sweat! Exercise is awesome to build your immune system. In fact, it can slash your risk of catching a cold by 27 percent, Korean researchers report. Working out switches on your immune response, possibly by sending a cascade of "natural killer cells" to hunt the rhinovirus. If you are already sick...keep exercising! Exercise stimulates the production of epinephrine, which constricts blood vessels in and around your mucous membranes and can relieve nasal discomfort.

WHEN YOU DON'T FEEL MOTIVATED. NOW WHAT?

Remember why you started. There is no better way to get fired up than to remember why you started in the first place. Revisit that place in your minds eye that said "I need to improve".

We all get negative some times. We begin to focus on all of the things that are going wrong and start saying things like ‘what’s the point?’ It's essential to change that train of thought and you can do this by flipping your focus with powerful questions like these:

– Why do I want to achieve this? – (Write down 5 reasons why you WANT to get it done.)

– How will I feel when I have overcome every obstacle and achieved the goal? (Get in touch with how amazing it will feel.)

– What will it cost me in 10 years time if I give up? (Really feel the pain associated with how your life will suffer in the future.)

Visualize the burning fire in your mind’s eye and as you feel the motivation grow when you answer each question. Focus all the way up until the fire become a blazing Inferno!

Review or make your plan. Decide on the first steps along the journey from the difficult place you are now in towards your ultimate triumph. The real power in this process comes with action. As soon as you have created the steps, begin to take them. This will allow you to build momentum very fast and make progress to the extent where you will start to ‘forget’ that you even entertained the idea of giving up. Ask yourself: What things can I do right now to move me in the direction of my GOALS? 

Keep it fun All of us need change and variety to stay motivated. We also need to have fun — even while we’re working hard. Do both!

For your personal goals make sure to vary your routine up. It's good to get into routine but have a day where you change it up to challenge yourself. 

When you are working out the variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. If you are used to hitting the gym to lift some weights try a boxing class or a HIIT class and if you are used to classes try a weight workout. Again the most important part is to have fun and keep yourself challenged. 

Ask for help Most of us have a hard time asking for help. For some crazy reason we have it in our head that we must do it alone. There are virtually no successful people that went it alone. 

Find a friend that has the same goal as you whether it be fitness or business or even family and plan a schedule together. It’s easy to hit the snooze button or wait till the next day when it’s just you, but much harder to leave a friend waiting.

Join a meet up group or online community with support from other people trying to lose weight and maintain healthy eating and exercise routines. People who get this kind of online support are proven to lose three times more weight than people going it alone.

Lobbying your workplace to offer on-site fitness, yoga or Pilates classes will also support your mission for a healthy lifestyle.

Set yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life.

DOES THAT SALAD LEAVE YOU FEELING HUNGRY?

If you are anything like me eating a salad usually leaves me hungry. Besides eating more salad a good way to fill yourself up is to add some protein or a hearty grain. 

Here are 7 foods you can add to your salad to make you feel full after a salad. 

Nuts: Throw on a handful of these tasty guys. Whether it is almonds, pistachios, walnuts, or cashews they are all good. For the best nutritional value leave the nuts raw but not everyone is used to raw nuts so toast them on the stove for that little extra yum!

Avocado: Being packed with so many healthy oils and avocado can be perfect with a salad plus it adds a nice creamy texture. Mmmm mmm!

Egg: Hard boiled, poached or even fried can adds a nice bit of substance. 

Beans: There are so many beans out there from chickpeas to black beans to edamame plus other legumes which are inexpensive and delicious sources of protein and fibre.

Meats: Grill chicken or any meat to top your salad. They pack a massive protein punch and will help to fill you right up. One of the easiest is to grab a BBQ chicken from the store and shred it on top.

Grains: You can use quinoa, bulgar, millet or brown rice (to name a few). Adding 1/2 cup of whatever grain/seed you prefer will make a salad more satisfying to eat and will keep you full for longer.

Canned fish: Whether it is tuna or salmon or my favourite sardines are one of the easiest ways to add extra protein and omega-3 oils to your salad. Not only are sardines a fantastic source of healthy omega 3 fats, they’re also full of calcium and are super cheap!

This is one of my favourite type of salads. I would add a little pan fried chicken on top to make it a meal.
Click here

The most important thing is to have fun with your salad.

GET UP OFF THE FLOOR TO WORK YOUR ABS

Are you used to ab workouts on the floor?

If you think you need to get on the floor to work your abs, I have another way. The majority of the abdominal exercises in the fitness world require you to lie on the floor, mainly on your back. But this can be a problem for people who have back injuries or someone who has a problem getting up and down from the laying position.

Sculpting your abs while standing offers plenty of bonus benefits—you'll engage more muscles at once, improve your postural support, and burn more calories than most traditional floor exercises. 

One of the biggest benefit of standing ab exercises is a lower risk of injury. Most people have a hard time doing Ab moves correctly. The basic crunch, for example, requires you to lift your neck and shoulders up off the ground. Unfortunately the majority of people do it wrong. They hold on to their neck and pull it up to get themselves off the ground. This will strain your neck. During standing moves, we eliminate many errors. It is much easier to control your neck and shoulders in a standing ab move then it is on the floor.

Standing Bicycle: Stand with feet together, knees slightly bent, hands behind head, and left heel lifted. Brace abs in tight and lift left knee up as right shoulder rotates towards knee (try to touch). Lower back to start. Do 20 reps, and then repeat on opposite side.

Standing cross crunch: Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Extend the arm with your dumbbell over head and put your other hand on your hip for balance. Now lower the arm that was in the air as you simultaneously bring the opposite knee up across the body so that your elbow and your knee meet. Hold this position for about a second and repeat 20 times. Repeat the same move on the other side.

Leaning side crunch: Stand with feet together, knees slightly bent, arms extended overhead, palms pressed together. Lean torso to the right, stretching through left side. Next, brace abs in and slowly lean to the left as left leg extends out to the side, lifting leg with pointed toe. Do 20 reps, and then repeat on opposite side.

Repeater: Stand with your body on angle with one leg in the front with the knee slightly bent and the other leg in the back straight but not locking the knee. You are going to place both of your hands up above your head (your body should be on an angle, you shouldn't be standing up straight.) Bring the knee in the front up as you pull your arms down to put the knee. Pretend that you are holding a coconut in your hands and you are trying to break it using your knee. Perform this move a pretty fast pace. Time this one for 30 seconds for beginner and 1 minute for more of a challenge. Repeat the same move on the other side.

These are great for at home or when you are staying in hotel room or even a relatives house and remember only do the number of reps that you are comfortable with but make sure to record them so you can see your improvement. 

If you are looking for a little help with your weightless challenge be sure to check out Automatic Body

STOCKING YOUR PANTRY PART 2

Shopping in the grocery store is hard.  Food manufactures have millions of dollars to spend to try and entice you to buy their processed food so how do you keep on track?

Most of us tend to eat the same foods over and over again. But variety is really what keeps you interested.

Now this isn't really about your pantry but it is all about what to look for while shopping.

When you are shopping, stores are designed to have the best foods on the fringe.  Think about your store, the produce, the seafood, the dairy and the meat are typically all on the fringe with mostly the processed foods down the aisles.

The produce aisle is usually the first you come to so spend your time there. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable.

For the breads, cereals, and pasta make sure to choose the least processed ones that are made from whole grains. Regular oatmeal is preferable to instant oatmeal, but even instant oatmeal is a whole grain, and a good choice. If you can have oatmeal where you add your own ingredients like dried fruit and nuts as opposed to the ready mix ones that contain a lot of sugar.

Trying 100% whole grain does sometimes take a little bit of getting used to especially for items like bread and rice. A good way to ease the family into it to do a 50-50 mix or have a mix of whole grain items.

Meats, fish and poultry are best if you get organic as there are a pile of hormones and antibiotics that are eliminated or heavily reduced in the organic ones. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes. Fish can accumulate mercury in their muscles through absorption from the surrounding water but mostly from the prey that they eat. Predator fish should be eaten in moderation.  These include fresh/frozen tuna, shark, swordfish, marlin, orange roughy and escolar

Frozen fruits and vegetables (without sauce) are a convenient way to help fill in the produce gap, especially in winter. It is super easy to throw in some frozen veggies into a soup to increase the nutritional value.

The most important part is to have a plan when going into the grocery store.  Most of us get in there and start grabbing "fun" things or easy things when we don't have a plan/list.  If you can manage to organize or a least part organize your week on the weekend you will be way better off.

In the following video Kim Lyons talks about some healthy items in her kitchen.

STOCKING A PANTRY PART 1

Stocking a pantry is easy when have a list and a vision of what it's for.  The problem is our grocery store's and our culture don't make it easy.  Most grocery stores are filled with processed and pre packaged junk that may actually contain food (but probably not).

One of the tricky things to eating healthy for most people is learning how to prepare and cook the food.

Here is a quick list of foods to always keep on hand in your kitchen so you are more likely to have success.

Sea salt.  Everyone needs a little salt in their body.  Remember salt is there to enhance the flavour of the food.  A fresh vegetable cooked with a little salt brings out all the amazing flavours fresh produce has.  It is bad to eat a massive amount of salt but you would be hard pressed to accomplish what processed food does as you would do with your own food. (note: If you have high blood pressure and your doctor has told you to avoid salt, talk to them about your options)

Pepper. Fresh pepper is so nice over your food.  It costs a little to buy a grinder but it is well worth it.

Vinegar.  I have tons of vinegars and use them on dishes to liven them up.  Vinegar is acidic and adds a slightly sour flavour that helps brighten a dish.  Chefs always have lemons (an acid) and vinegar on hand.  Oil and vinegar with a little honey plus salt and pepper is a super easy dressing for your salad. You would be surprised by how many vinegar there are out there, that all have very unique properties.  It is no longer just your white vinegar.

Olive oil.  Just like vinegars there are not a ton of olive oils all with little or big differences.  When you are making a dish that has olive oil in it for cooking the oil won't matter much but when you are making a raw dish, now that's where you want to spend the extra few dollars for a great olive oil.

Spices.  I have always had a pile of spices because they add so much to a dish.  Start with some of the staples; cumin paprika, cayenne, oregano, basil, rosemary, cinnamon, chill powder and thyme. Most people keep spices way past their useful time frame so what I do is on each bottle I stick a small piece of tape with the date of purchase.  It isn't perfect but at least I know after a year which ones need replacing.

Honey.  Try and find one from your area as they are always better locally sourced.

Assorted whole grains.  If you aren't cooking them at home you probably won't be eating them so make sure to have some on hand.  Quinoa cooks up easily in 15 minutes.  Brown rice does take longer but it lends a nice nutty flavour to the dish (okay most people are so used to white rice that brown rice is a little tricky to get used to but when you do it's a great carbohydrate packed full of nutrients). If you have a rice cooked it is super easy to cook many whole grains.

Bouillon cubes or concentrate stock.  These are great to add to whole grains when you cook them.  Bouillon or stock added to dishes will add depth.

Canned tomatoes.  Have a few of these on hand to add to multiple dishes.  Tomatoes are in so many dishes and are one of the only canned vegetable that are still good as a canned vegetable.

Nuts.  These are great to snack on as well as to toss in a salad after you have toasted them or leave them raw.  Make sure to store the raw ones in the freezer as nuts will go rancid over time.

Pasta.  Heating up some water and throwing in some pasta then heating a little tomato sauce doesn't get much easier for a quick meal.   Make sure to throw in some veggies like spinach, frozen peas or any fresh veggie.  I don't eat pasta all that often but it is easy and sometimes you are in a rush and this is way better for you than a prepackaged dinner.

These are only a few suggestion to make eating healthier.  I will expand on this list and give you ideas on what to make with them next week.

MOTIVATING YOURSELF INTO A ROUTINE THAT WORKS FOR YOU

You are not your past. If you are having a tricky time getting started, remember you are not alone. Tons of us are all the same and know we should get started but keep on falling back into our old ways.  There are very few of us that spring out of bed in the morning and say "Time to change my life today!" Things are different in reality. 

Failing is okay and part of the process.  Most of us expect a little too much from ourselves and when we don't live up to our expectations things fall apart.  Sometimes we are all too familiar with this vicious circle: start something with the best of intentions, run into a few road blocks, start to get down and finally push it to the side an give up.  Hey we have all been there and that's part of learning.  It's okay to derail but it's important to jump back in. 

It's not all about 100% or 0%.   Exercise doesn't have to be complicated or even structured.  Doing anything is better than nothing at all.  Remember to focus on what you are doing and not what you are not doing.  It's super easy to let the "I'm not doing enough get in the way of doing anything at all."  Do what you can and when you can.  The most important part is consistency and adjust along the way.  

Keep in mind how habits work.  Getting into a routine is the best way to form habits. That's a little easier said than done. If you've ever seen a movie where theres a montage of the success that came from someone who changed their life with exercise or sports, then you know how awesome that would be and how motivated you would always be.  Unfortunately that's not reality so we need to find something that puts us into the mood each time until we have formed that habit and sometimes that just doing it. 

If you know why you are lazy you probably have it backwards.  You are not exercising because you are lazy, it is usually you are not yet in shape so you are lazy.  Think about it, going for a little run takes a pile of energy if you are not used to running.  Now remember you're not getting in shape to compare yourself to the person down the street that runs 10 miles a day.  This is for you!

Keep it fun! Whatever you do it is super important to keep it fun.  Find someone to workout with, look for a new sport to join, find a cool gym to join, go for a hike.....whatever it is make sure you look forward to it.  Fitness is not all about running a zillion miles or doing crunches till your abs fall off. 

QUICK WORKOUT FOR YOUR BUSY WEEKEND

A full body workout doesn't require a gym or much time at all. In fact, you can manage on in as little as 7 minutes with 20 minutes being optimum. The American College of Sports Medicine's Health and Fitness Journal highlighted an effective, quick routine that uses your body weight to provide a comprehensive work out and help you get you in better shape. This routine was essentially developed in a lab to find a simple and quick way for people to exercise on a tight time budget. If you're in a
rush, this is the routine for you!

Interval training proves that you only need about 20 minutes worth of exercise per day to get in shape. Like circuit training, interval training tends to require harder work for a shorter amount of time but it can be a lot easier than you might think.

Here is a quick workout you can do that takes a short time out of your day.   Set a timer for 20 minutes and go through this workout as many times as you can.  If you can only make it partway through then make sure to note how far you made it so next time you can try and beat it.  

Have fun and have an awesome weekend!

20 Jumping jacks

20 second Wall sit

10 Push-ups

10 Crunches

10 each leg Step-up

20 Squats

10 Triceps dip on chair

20 second Plank

20 second High knees 

10 each leg Lunges

10 Push-up and rotate

10 second Side plank

HEALTHY HOME COOKED MEALS CAN BE EASIER

If you associate a home-cooked meal with hours of preparation, leave that thought on the doorstep. 

Take advantage of healthy convenience foods. Use bagged salads, frozen grilled chicken strips (watch the salt content in these), rotisserie chicken, frozen vegetables or microwaveable whole grains for part of your dinner. These foods and many more are easy, healthy timesavers.

Putting together a meal can be as easy as assembling. It can be as simple as opening a bag of salad, topping it with some microwaved pre-cooked chicken strips, adding a roll and a piece of fruit for dessert. You didn’t cook a thing.

Be efficient. Try cooking every other day and making enough to have leftovers to repurpose for the next day’s meal. If you are chopping salad ingredients, chop enough for a few days.

Making extra can go a long way. Make a big batch of soup, chili or double a casserole recipe when you have a little extra time. Portion the extra, and freeze for an easy meal later.

Use a slow cooker to have dinner already cooked when you get home. You can either prep it the night before and put it in the fridge or get up a little earlier and prep in the morning.

Cooking is much easier and quicker if you have all the staples on hand. Make sure to keep essentials such as flour, spices, oil, rice, beans, potatoes, pasta and canned or frozen vegetables on hand for quick meals. Look for those sales at your grocery store and stock your freezer up.

Set up a weekly menu and cycle through your family favorites. Cooking isn't about a new meal every night. Spaghetti Mondays or Tuna casserole Tuesdays repeated each week lets you plan ahead and gets you into a good routine. 

Hey I know some of you are scared of the kitchen so start small. If you didn’t learn the basics of cooking as a kid, start there. Make a grilled cheese sandwich, scramble an egg, or master one easy dish.

There are tons of videos out there to google of how to make a dish or ask for help. Ask a friend or relative who cooks if you can watch them prepare a meal (this is a good way to get a tasty meal). Once you have a few basic skills, start experimenting on your own and remember cooking isn't all that hard.  Make it the way you like it and enjoy it. 

 

GETTING YOUR POSTURE BACK

It is super easy to slip and let your posture slide as you pile on all your daily duties.   Take 15 minutes to do these 5 exercises which are designed to release tension, lengthen your body and give you energy.  Go through them twice each.

1. SHOULDER ROLLS - Stand or sit in a comfortable position. As you inhale, raise your shoulders and shoulder blades to your ears. On the exhale, pull your shoulder blades down and together. Repeat 5 to 10 times.

2. RELEASING YOUR CHEST - Raise your arms to just below shoulder height with palms facing forward. Exhale as you slowly rotate both hands at the wrists so your fingers point slightly behind you. Take three to five breaths.










3. STRIDE STRETCH - Step your left foot back so it rests fully on the floor. Square your hips. With your legs straight, clasp your forearms behind your back (or hands if you're like me), exhale, and lean forward from your hips (keep your spine straight). Take three to five breaths and rise. Switch sides.








4. CHAIR SQUAT - Stand and raise your arms in front to shoulder height. Contract your arm muscles. Exhale as you bend your knees (no more than 90 degrees) and keep them over your toes. Take two breaths; stand. Repeat three times.










5. SIDE STRETCH - Touch your left hand to the side of your head. Ground both feet and guide your head to the right until you feel a stretch along the left side of your body and shoulder. Take three to five breaths. Switch sides.





The easiest place to maintain the benefits you’ll gain by doing these moves regularly, establish good posture at your desk: Sit with your back against your chair and feet flat on the floor. When you look at a computer screen, your eyes should be level with the centre of it. If they aren’t, raise or lower the monitor.

KEEPING MOTIVATED DURING THE HOLIDAYS

1. SET UP A CHALLENGE - Find a something to do between Thanksgiving and New Years to Create your own challenge, whether it involves trying a new bodyweight exercise every day, testing different yoga poses, or experimenting with an unfamiliar running workout.
2. USE PACKING TO MOTIVATE YOU - When packing my luggage for a trip, I make sure to pack my sneakers and at least a couple of workout outfits. It’s tough to make excuses when I have everything I need to exercise!
3. VARY IT UP - Try a new exercise for each bodypart every week. Add something new into your workout or if you don't have one start now with some squats. Using different exercises is not only fun, but will also help you develop your physique more evenly.
4. WALK - Walking is an easy way to burn calories and you can do it just about anywhere, so I look for opportunities to walk more during my travels. I’ll opt to take the stairs at the airport instead of the escalator and walk with my suitcase through the terminal instead of taking a shuttle or using one of the moving walkways. Walking before breakfast or after dinner with a family member is a great way to catch up with someones day while getting a little activity. 
5. WHERE'S THE GYM? - You might not be anywhere near your gym but you can still get a great workout in using just your bodyweight. Bodyweight workouts can be done anywhere using little to no equipment and usually take 20 minutes or less.

For example, set a timer for 20 minutes and see how many times you can go through the following circuit:

- 10 Burpees - 20 Mountain climbers - 30 Jumping Jacks - 40 Reps jumping rope or skip down the hall - 30 squats - 10 Push-ups - 10 Lunges

10 TIPS TO IMPROVE YOUR LIFE AND FITNESS

1. Stop being constantly disappointed! Everyday I see people being disappointed on social media with silly things like they missed a TV show, disappointed that their friend or family doesn't like or are not supportive of their new venture (could be business, personal or fitness), and if you can believe it some people are disappointed int he shape of the Reese Christmas Trees.   Focusing on disappointment around you trains your mind to FIND disappointment.  Disappointment means you are addicted to the way you wish things were and not how they actually are.  Stop having time to step into the energy of disappointment and find ways to APPRECIATE.  I have heard Tony Robbins live say "I must trade my expectations for appreciations" and it was life changing.

2. Forgive.  Everyone is human and whoa boy do we ALL make mistakes.  I have definitely done some doozies.  It is never worth holding a grudge.  Think for only a moment about it but how many times have you had a grudge where it consumed your thoughts for days if not years.  All that thinking power could have been put into way better use. Forgive people easier, during the time you have not forgiven them they could have passed away...if that thought leaves you questioning if you should have a grudge then drop it.
3. Be willing to do the work to build your dream, the life you envision yourself with.  It is in NO WAY easy and you will probably have to work harder than you ever have dreamed of but it will be worth it.  You WILL have your dreams WHEN you are willing to put in the effort long enough without a whole lot of payoffs in the beginning.
4. Show gratitude more often.  If someone holds the door open for you make sure you thank them or if someone has been doing the same thing for you everyday of your life (make you a meal) be sure to give them a heart felt thank you.
5. Remember to always tell your significant other you love them.  Look into their eyes and from your soul to theirs say "I Love You".  Send them a text during the day saying how much you love them. Do something everyday to show you are thinking about them.  (This one is for the guys: Call your significant other while she is at work and only say "Black dress 8pm." and hang up)
6. Work on education.  Everyday I spend at least 30 minutes reading a few chapter.  I also listen to audio books/seminars during the day (perfect while in the car).  This will add up over the years and hey the years are coming anyway so you might as well get wiser.
7. Schedule on a calendar YOU time.  Whether that is at the gym, going for a walk, home workout or as simple as doing a few squats in your kitchen while you are making something to eat.
8. Forget majoring in the minor things. Stuff happens in the world everyday and if it really is important you will hear about it. Too many people are focused on what is happening around them and what others think.  Focus on your own life...your own home.  Work on YOU!
9. Stop worrying about what others think of you.  At some point we are all worrying about what others are thinking and are afraid to look stupid.  Guess what?  If something thinks you are stupid that is their hang up, their insecurity.  There is no value on that interaction except the value you place on it.  If we all placed importance on what others thought of us their would never be companies like Apple or Alibaba or entertainers like Joan Collins or Oprah.  These people are exactly like you or I.  Their secret is they focused on their goal and never let what people said slow them down.
10. Time passes everyday and you will be amazed what you can accomplish with a little commitment and consistency.  Keep going and you will get there.