In my first blog, when Coach Rob chose me to be featured in one of his Transformation Tuesday blogs, I talked about running the Two Cities Marathon in 2016. When I look back, the marathon was a big goal, but like I said, I finished and I didn’t die — 2 huge wins for me. In March of 2017, I started private training sessions with Rob and weighed 185 pounds. Throughout the year, I pushed myself and allowed Rob to push me to limits I never imagined I would ever reach. In November, I again ran the Two Cities Marathon and improved my mile time by 1 minute and 47 seconds, which cut my time by over 28 minutes.Now that’s a BAM worthy WIN by my standards!
Although I have made major strides, achieved some big goals, and am still on track, it isn’t always easy to stay the course. OMG was it a challenge during the holidays to watch what I ate! I still had some sweets but I really tried to limit myself and keep up my training. I think I did pretty well with all the temptations that were thrown at me. Now with the marathon finished and all of the holiday calories put away until next year, it is time for me to work on my 2018 goals.
Today, 10 months from when I started individual sessions, I am down 52 pounds. My short term goal is to reach 128 pounds by March of this year and then, like most people, the next HUGE challenge will be to maintain that weight. My plan is to use BAM Logic!!! I have my goal / plan, which is to remain consistent, stick with 5 days of bootcamp during the week, and my weekend runs. Every other weekend I give my self a rest day. The trick, as Coach Rob says, is the The MILLION Dollar Word, MOTIVATION. Staying motivated shouldn’t be too difficult, I will just pull out my before and after pictures — and there is always that motivation to shave just a little more off that marathon time.
What is the best way to ensure you will make good food selections in the New Year — start in the grocery store! Resist the urge to put anything unhealthy in your cart and make an active decision to bring home healthy choices. By purchasing items that support your new healthier lifestyle, you will be one step closer to staying on track. But FIRST, you have to make sure you have a clean fridge in which to put your new “clean foods.”
Did you know that November 15th is National Clean Your Refrigerator Day? Yep, I didn’t know either! The New York Times published a comprehensive instructional guide to deep cleaning your fridge. In my opinion, any day that you want to start living a healthier lifestyle is a great day to clean out your refrigerator and pantry. I challenge you to take time to set yourself up for success and clean out your fridge. One of my clients sent me a photo after she cleaned her refrigerator and another after she stocked it with fresh veggies and healthier choices! Post your pictures in the comments and tag me in your fridge photos!
Why not start 2018 off by making a positive change and choosing a low-cal cocktail to toast the new year? Most of the temptations of this seasons sweets and treats, but cocktails, holiday punches, and drinks can be just as packed with calories. I offered Holiday Eating Tips and Tricks earlier this month, but this blog is focused on making better choices when it comes to your cocktail of choice.
With so many people focused on weight loss, cutting calories, and getting in-shape as their New Year’s Resolution, I suggest you start early on making good choices. There are many ways to cut calories, but if you choose to partake in the midnight toast, consider researching your low calorie options, on Self Magazine’s website.
The first step in choosing the right fitness program is to get clear about your goals. Are you looking to lose weight? Recover from a surgery? Train for your first or fifteenth marathon? No matter what your goal may be, to be successful, you need to select a program that fits you!
To choose the right program, you need to be honest about your current condition. Are you in good shape, out of shape, struggling with health issues? Are you currently working out? Have you been sedentary for a long time? If you do not take the time to assess your current fitness level, you may choose a program that’s too intense for you. A poor program choice puts you at higher risk for getting hurt, burning out, or just plain giving up.
Take time to research and learn about programs that are of interest to you. The more you learn, the easier it will be to make an informed decision. The key takeaway is this, the best program is one that will help you get optimal results, while fitting your lifestyle, and help you achieve consistency.
If you have ANY QUESTIONS, feel free to ask! I’m here to help!!!
As I shared in my blog earlier this week, awareness of one’s self is keyto making conscious choices and achievable goals. One of the biggest pitfalls is to have your fitness / eating routine interrupted and struggling to get back on your plan. There are countless tips, tricks, and plans for eating less calories while bouncing from party to party. Quick tips to stay on track with your holiday eating!
I have featured some incredible client transformations, but none of the warriors’ transformations would have been possible if they did not focus on making healthier food choices. Exercise alone will not result in long-lasting, or consistent weight loss results. As I shared in Mini Treats Can Have a Major Impact!, the holiday splurges really add up and can derail your progress before you know it!
Halloween is the “unofficial” gateway to caloric overload.
Treats. Sweets. Indulgences. Reflections. Goals. Resolutions. All of these words are associated with the holiday season and the dawning of a New Year. After all of the parties, quick meals while out shopping, and two straight months of “cheat days,” Americans are left to reflect on their unachieved goals from the past year and once again, set New Year’s resolutions.
It seems retail stores roll out Christmas decorationsearlier and earlier every year, why not start planning your New Year’s Reset earlier this year!?! B.A.M. Logic is an easy way to lay out and stick to a plan: BEGIN with a Goal / Plan. Achieve Consistency. Maintain Motivation. I would love to help you plot your plan of attack for a successful in 2018! BAM!!!
With Halloweenaround the corner there are sweet treats up for grabs every where! I thought I would take a minute and share some calorie counts and offer a bit of education on how to offset this season’s indulgences.
In our society, holidays and celebrations are synonymous with food. Make sure that you educate yourself on the amount of calories you could be mindlessly eating as you walk by the candy bowl at work or dip into your children’s Halloween treasures. Below, is a chart to give you an idea of what it will take to burn off this MINI-SIZED Fun Treats!
As with any health plan, complete deprivation will set you up for failure. A term I frequently remind my clients of is, “everything in moderation.” I do not recommend that anyone completely forego sweet treats, IF they want to indulge. It is not realistic to expect to sustain a lifestyle change without participating in days of celebration. Whether it is Halloween candy, the office birthday cake, or the upcoming holiday season, don’t allow an exception to your daily eating plan to derail your fitness journey.
IF you choose to eat the treats, be ready to do the work! BAM!!!