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!

 

Advertisements

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!

Vacation and holidays

So I am in Orlando on vacation with my children.  It’s vacation so we indulge a bit but I always keep perspective.  I have been on this journey for a long time now.  I have not gotten to where I am to begin to ruin it in a few days!  I had groceries delivered to our villa so I could make the best decisions possible.  When I am away from the villa I comb the menu for the healthiest choices I can make.  As you all know by now I am big on dessert so I would rather make a healthy choice for my meal and have dessert!  I have also been waking up every morning and working out!  I normally put in 45 minutes to an hour at home but I committed to at least a half hour of cardio everyday while I am here.  My day off was the morning we arrived;). I have been walking around a lot too so all my fitness goals are being met and that allows me to have the ice cream or treat I really want.

The holidays are upon us!  Do yourself a favor and eat what you love.  Eat what you really desire in moderation.  Have a taste not a plate or two full!  I don’t believe in deprivation because I truely believe that sets us up for failure!  So eat the special appetizer your aunt makes that you love or your favorite Christmas cookie…have one not 10!  Workout!  I don’t care if the gym is closed for the holiday…get outside and take a walk or a jog!  Do a video in the house or check your local programming for an exercise program.  This is your journey…you can live but you can also achieve the body that you want to be healthy and fit!

xo

here is a recipe to try!  I love feta cheese!

http://cookinglsl.com/spinach-and-feta-spaghetti-squash/

Choose to become your best you!

I first would like to apologize for being neglectful to my followers.  As many of you know life gets in the way.

So this weather the past few days sure doesn’t feel like fall is coming.  I must admit I am enjoying soaking up every last bit of the warmth and enjoying my summer clothes and flip-flops!  I have been enjoying outdoor activities like running, biking and paddle boarding.  I must give credit where credit is due theses humid hot days running outside is torture to me…so for all of you who get out there and run you are my hero!  I am happy to report I am really liking avocado and especially guacamole.  It’s good to try new things especially being open to things your thought you couldn’t possibly like.

So although the weather hasn’t cooled down quite yet your mind might be doing the dance of joy for the upcoming baggy sweaters and sweat shirts but don’t allow the fall clothes to keep you from your journey.  Summer gives us a bit more perspective because squeezing into shorts and a tank top can be eye opening.  Putting on a baggy sweater and comfy pants can convince you to sit down and enjoy a bowl of ice cream.  Stay on your healthy journey and find some great new recipes.  Get out there and walk, run, bike, walk the dog.  Enjoy the fall weather before the real cold comes.  Keep your body in the healthiest shape you possibly can.  If you fuel your body properly and add exercise where you can you will sleep better, feel great and overall just be happier.  Think of your body like a furnace.  Fuel your body with lean protein, good carbs, veggies, good fats and fruits.  This combined with activity you will see that your body will be like a constant burning furnace.  Keep in mind your portion control and eating every 3 hours.  Choose a realistic time to stop your food intake in the evening.

This is a journey.  Remain on your journey regardless of any slips.  This is a journey about you.  About being a healthy you.  Do this because you believe in yourself.  Do this because you can.  You can so you will!

I love this soup!  I don’t add cheese and saute in coconut oil and add a touch of olive oil:)  Hope you like it as much as I do.  Who doesn’t love a crockpot recipe!

http://www.budgetsavvydiva.com/2012/03/crock-pot-vegetable-soup-recipe/

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.