Jump Start

Some of us just need a push.  Need something to give us a jump start.  As you have heard me say a million times this is a journey.  That it is.  Everyone’s journey is unique!  I have take many of diet pills in my lifetime.  Some with success and other a complete waste of money.  I believe if you are going to commit to eating healthy and adding exercise to your routine you can achieve great results.  I know that some of us need a push or need to see results fast to keep on track.  If you are looking for a supplement to take and you live in Ocean or Monmouth county please check out Slim Fit X.  They are an amazing shop that will even provide when available a sample of the supplement so you can see if it works for your body.  Check out their website!  http://www.jerseyshoresupplements.com/  They have a store in Brick and one in Bradley Beach.

No judgement for take a supplement!  Whatever it take to start and stay on your journey is how you should get started.  To stay on this journey you will need to learn how to shop, cook and make good healthy food decisions.  Adding exercise will only enhance and speed up your results.

Because You Can!!

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Motivation

What motivates you?  What keeps your motivated?  We all wish it was easy to lose weight and get into an exercise routine.  There has to be something that motivates us.  Is it that your clothes don’t fit?  Is it what someone said to you or how they looked at you?  It really doesn’t matter what it was that brought you to this journey.  It is what keeps you motivated to stay on this journey.  It is NOT a diet.  It is a journey to a healthier you.  It is a fitness and healthy food journey.  Learning how to do what is your normal routine of shopping and cooking will be your first hurtle.  You crave what you know.  Your mind and body needs to be retrained.  You have to learn what is healthy and what good portion sizes are.  Finding different ways to cook that are healthy and new recipes that will be exciting.  Eating healthy doesn’t have to be boring.  Dreaded exercise…I say dreaded because so many people tell me they don’t know how to get started.  Just start by moving!  Take the dog for a extra long walk.  Use half of your lunch hour and take a walk around your work parking lot.  Join a gym that works for your life.  Make sure its affordable, that you are comfortable there, they have a childcare so you can commit to going without excuses.  Don’t be intimidated.  Walk into the gym and be confident.  Hop on a machine push the green start button and start moving.  Commit to staying on the machine a little longer every time.  Put the resistance up as you get into a routine.

I used to reward myself with food.  I still do occasionally but before you can start with food rewards you have to meet your weight loss goals and really be in a good head space about your journey so you can have perspective.  In the beginning that is just not something that is easy.  No cheat days!  Let your reward for weight loss be to get higher goals and set aside money to buy yourself a article of clothing or fun piece of inexpensive costume jewelry.  Reward yourself with time..set aside some time to just sit and watch a mindless show, read a book or take a bubble bath!  This journey you are embarking upon can be so rewarding!  Just stay the course and if you veer off get right back on track.  Don’t let any time go by…not a minute!  The longer your off track the more weight you put back on or gain and gaining is so much easier than taking if off!  I believe in you!

BECAUSE YOU CAN!

start now
Stop thinking about it! Just start!

 

March

So we are about to go into March…I can smell spring:)  Spring means we are that much closer to wearing less clothes!  No more baggy sweaters and sweats!  Get on track.  If your journey has remained on track then I say keep on keeping on.  Don’t forget to switch up your workout routines for the best results.  I switch up my routines every month to month and a half.  Right now I am focusing on glutes and abs.  I add cardio and arms in but my main focus is glutes and abs.  Find your target areas on your body that you want to work on and work on perfecting exercises to get you to your goals.

Don’t hide behind your sweaters anymore.  Get your diet right!  This is a journey.  Remember even if you have gotten off track its ok!  Just take every opportunity to get back on track.  Don’t say I will start tomorrow.  If you realize your off track the next thing you put in your mouth should be the start to getting back on your journey.  It starts with picking the right foods to cook.  Preparing your foods so you don’t set yourself up for failure when time gets in the way.  Commit to exercise!  If you exercise the weight will come off quicker.  If you have an injury or reason your can’t workout than your food has to be on point!  Follow me on pinterest!  I have a board for healthy recipes and a board for exercise routines.  I know how difficult it can be know what to cook or how to cook so if you follow me you will see I have tried several recipes on my board.  Drink your water and if you haven’t tried it yet try drinking hot green tea each day.

My pinterest name is Meghan Woodruff

A new year a new you?

So it’s been a while.  Sorry about that!  It is a new year and many make resolutions or promises to themselves.  A lot about weight loss and fitness.  Don’t set yourself up for failure!  Do the research…don’t be lazy!  You can only change if you do the research and pick and choose what will actually work with your lifestyle.  Get on the internet, go to the library!  Read up on recipes, find out how many calories you should be taking in to lose the weight you want.  Read up about different programs that you can apply to your life.  Find out what foods you should be eating.  The only way it will work to lose weight and keep it off is to learn how to shop, cook and eat healthy.  Learn balance so you can enjoy the things you love but still stay on a healthy journey.

Fitness is another key factor to this journey.  You will lose the weight faster if you incorporate some sort of fitness to your daily life.  Everyone has a level that they need to begin at.  If money is an issue and you can’t join the gym then get outside and walk, go to the mall and walk.  See if your cable network offers exercise programs.  Find alternatives to the exercises or moves to fit your level.  No excuses!

Drink your water!  Half your body weight in water a day!

Because you can!

Soaking up the last of summer

Really dig in and enjoy the last of your summer!  Enjoy the warm weather by taking advantage of being able to get active outdoors.  Paddleboarding burns 428 calories per hour, kayaking burns 357 per hour or beach volleyball which burns 571 per hour.  I will be paddling tomorrow…can’t wait to do something I love and burn some calories doing it!

Get to the local farm markets!  There is a great one near my house on Saturdays at the Windward beach.  What better than a stroll along the Metedeconk and pick up local non GMO fruits and veggies, gorgeous flowers and fresh-baked breads!  It’s so much easier to purchase, prepare and eat healthier.

The wonderful weather is also a great excuse to take the dog for a walk or after dinner take a stroll with your family or a bike ride around the neighborhood!  The extra calorie burn will allow you to enjoy an ice cream cone for a treat:)

Get out there people enjoy what we have left of summer!  Have a wonderful weekend!

Check  out these recipes:

http://www.marthastewart.com/907476/tomato-beet-salad?xsc=soc_pin_tomatobeetsalad&crlt.pid=camp.DYwiXqaL4t8T

http://www.twopeasandtheirpod.com/caprese-avocado-toast/

Food is love!  Make this and enjoy with someone you love.

Trying new things

So I am force feeding myself some new things.  Yes, I said force feeding!  There are certain foods I don’t like but I know are really good for me so I want to try to add them to my diet.  Avocado is one of those items.  I am a texture person.  I have purchased two avocados and placed them in a paper bag to ripen and made them into guacamole to snack on.  I can’t eat cilantro so I skipped adding that and added some spices I do like to try to convince my taste buds we like it.  I have to say it fills me up and isn’t that bad.  I definitely think avocados and I are going to be friends sooner than later!

I stumbled upon a treadmill routine and tried it out the other day.  Some days are harder than others to hop on the treadmill and kill it.  So to get around that trying something new is a must!  I tried this routine and first round was a bit too easy for me so I upped incline and speed to fit my capabilities.  The routine is a 10 minute routine that you can repeat as many times as you want.  I blew through 30 minutes and it felt so quick.  So here try this and if it’s not challenging you don’t quit.  Up your incline and speed to challenge your abilities!

Speed         Incline          Duration

4mph          5%                  5min

6mph          2%                  3min

7mph          2%                  1min

3mph          10%                1min   Repeat 3 more times

Willpower and perspective!

So sometimes on this journey we need to be reminded that we are on a journey!  Well let me speak for myself…I did!  I was eating good and going to the gym every day.  This is going to sound almost laughable but I was making good decisions but eating way too much of them.  I lost my perspective on portion size and calorie intake.  I needed to gain my perspective back!  How better to do that then to go back to the beginning!  I got back on my fitness pal setting my goals and in just a day I gained so much perspective on what I had been putting in my mouth!  Those healthy choices were great but the portion size was too much.  I needed some retraining.  I have been enjoying putting everything I eat in the my fitness pal app and planning my meals. Knowing how many calories I have left is a nice way to make a good decision about my snacks and meals.  I also showed myself once again how much willpower I have.  I can leave food alone simply because I know that I want to enjoy the meal I am going to be making for dinner or the special snack I know I have enough calories left to have.  Exercising really helps me to add calories to my day and allows me to enjoy a trip to Hoffman’s Ice Cream with my kids:)  I did that today but it didn’t come without hard work at the gym and without thought about my calorie intake for all other meals and snacks today.

There will be times during this journey that you will need to stop and recognize that your perspective is off and maybe your willpower has been wavering but if you can get back on track this journey will be forever.  Denial will only force you to undo all the good you have done.