Breaking down the habits by

BHow are those New Years Goals going for you? Are you struggling to lose weight for that Spring Break event or planning early for that summer vacation at the beach? Now that the temperatures are starting to rise are you in full panic mode?

It doesn’t have to be complicated when it comes to losing weight. Sometimes, the media can make things…. Well let’s just say confusing.

You just need to focus on adapting a few healthier habits and balance out everything else. Remember we never want to diet… Life isn’t about deprivation or about being a certain size or number on the scale. A true healthy lifestyle is being able to enjoy your life and the foods you eat. Now, this means balance… Yes you can have that donut when you are in the mood for one BUT you shouldn’t be craving it every single day as this represents misbalance.

My goal is to get you to a healthy balance of craving the good stuff more often than the “not so good stuff”. You should want to move more than staying sedentary. You should want the green vegetables and healthy protein more often than you want the sugary desserts and high fat foods.

This is balance and this is what it truly means to live a healthy lifestyle. That should always be your end goal.  Balance is living, when you are not a slave to your workout or slave to your “diet”. Aint nobody got time for that.

Have you ever watched children at play or just being? They don’t sit around on their bums all day and then for one hour play hard, to just crash and sit the rest of the day. Do you know why that is?

Because our bodies are meant for movement.

We are not designed to sit for long periods of time and then schedule in an hour workout just to put a check mark next to it. We are meant to move throughout the day in all directions and yes get that workout in but don’t sit the other 11 hours of the day.

Add variety to your life, there is room for resistance training, interval training, long walks or hikes, and flexibility training. We need all elements in our life to have a balanced mind and body.

When it comes to nutrition, please don’t make this more difficult than it is. Yes, there are little tricks and rules here and there but if you are looking at losing a lot of weight then right now those little tips don’t need to be your focus. Your focus at this moment is simply adapting some different habits. Those little tips don’t count until you want to drop those last couple of pounds. We seem to get so caught up on every newest diet craze that we don’t actually start anything. 

When it comes to eating a balanced and healthy diet focus on these  rules.

  1. Eat your veggies. I know you have heard this many times before but veggies are your friends. By eating your vegetables you are not only eating enough fiber but you are avoiding the tempting foods due to hunger. Fiber fills us up and it provides lots of micronutrients that your body needs.
    • Focus on the rainbow. Try and add in a variety of colors from orange to green. Your plate should be a ray of colors and not everything all one color hue. Boring….
    • Aim for 7 servings a day. Yes 7 servings a day, if you really stop and think about it one serving is the size of a cupped hand. C’mon we can all get in 7 servings of goodness to ensure vibrant health. Right?
  2. Fruits- don’t avoid them. They provide different vitamins and micronutrients, but they do contain fructose (fruit sugar) so we want to try and eat them in the earlier part of the day and limit our servings to 2-3. The serving size is a little smaller than a cupped handful.
  3. Protein- our bodies need protein for survival. This vital macronutrient helps muscle repair from the breakdown that happens during your workouts. Protein can be found in chicken, pork, beef, eggs, fish, dairy, lentils, quinoa, and beans.  You can also use protein shakes for additional protein. Aim for half of  your body weight in grams.  So for instance a 150 lb person would eat 50-75 grams of protein a day divided among their 5-6 meals each day. *this is a good place to start
  4. Water, water, water-   I cannot preach water enough. It is vital to every organ in your body. You should always have water with you at all times. Chug down a glass of water first thing in the morning to flush out your system. Continue to drink up throughout the day. The minimum water intake is  64 oz of water a day and if you ask me that is still to low.
  5. Don’t stress over carbohydrates. Carbs get the most attention out of every macronutrient. While I agree the average person eats way too many carbohydrates each day, we still need them in our diet. Carbohydrates provide energy and if you truly think about your daily meals, when is the least time of day you need the extra energy and does that align with your carb filled meals? Hmmm. For most people, they are eating carbs with the dinner meals which is generally the last meal of the day and then they are sitting around until they go to bed. Since we are not utilizing those carbs for their purpose which is energy, they only have one other option….

Yep, they have to be stored as fat. Keep your carb intake earlier in the day and before and after your workouts and then still with healthy fats the remainder of the meals. Do you see how when it is broken down, things don’t seem too overwhelming?

Don’t freak yourself out about all the rules that you see on the internet or on television. Think about just incorporating healthier habits and you will be on your way to a healthier you and able to enjoy good health and have your cake too.


It is the beginning of the year when people get excited about making positive changes however, 60% of the time those changes are short lived.

I want different for you. I want you to achieve all the things that you want out of life but you can’t do it by sitting by and wishing for it. A wish is nothing short of a dream. What you want are goals with actionable steps.

What didn’t you achieve in 2018 that you still want in 2019? Write them down and put some emotion behind them. Why do you want these things in your life? What would be different if you achieved them? How would your life be better? How would you feel if you didn’t accomplish them?

Now what actions do you need to take to make them a reality? Do you need to reduce the amount of television that you watch? How about planning your meals out for the week? Going to bed earlier so you can get up earlier to get your workout in?

Let’s make this year the year with no excuses, instead let’s make it all about action. The choices that you make everyday should reflect the goals you want. If you want to be healthier but you are still eating most of your meals out of a bag, then those choices won’t get you to your goals. You must be responsible for what you eat, getting enough sleep, drinking enough water, working out, getting in movement daily, and talking to yourself positively.

No more wishing for things to happen for you…..

                                                                        Make them happen