Fit Friday Tips!


friday quick tipsHere are 20 Quick Tips! I’d love to hear your successes with these tips and any others that have been especially helpful to you. Please share in the comments below.

  1. You Are What You Eat! Cut the fast food, fried food, and soda (even diet!) and watch your portion sizes. You’ll see a major improvement! You can’t exercise away a bad diet.
  2. Be Prepared! Always have a healthy option within reach. Carry a bottled water and snack with you. I keep Graze snacks (graze.com friendcode SHEREE8KB) in my purse for when hunger strikes. You’re more likely to choose healthy food when you have healthy food.
  3. Listen to your body! After you eat, get into the habit of doing a body assessment. How does that food make you feel? Do you feel powerful? Invincible? Tired? Bloated? We’ve gotten too used to stuffing ourselves until we’re useless and we’ve gotten used to feeling bloated and uncomfortable. When you eat, you’re eating to nourish your body. You should feel powerful, energized and ready to conquer the world when you’re finished. Eat foods that make you feel like that, and forget foods that make you feel bad.
  4. Never say NEVER! Don’t deprive yourself. You’re more likely to stick to the plan when you don’t feel like you’re cutting out all your favorite things completely. Allow yourself to fit treats and deserts (or breads & pastas!) into your diet, just don’t let the exception become the rule.
  5. Penny Pinch Your Calories! Budget your calories like you budget your money. Is that 780 calorie milkshake really worth skipping dinner (or doing 170 minutes of climbing stairs!) NO! You can still have your milkshake, but choose to share it with a few friends. Have the waitress (or do it yourself) split it into three or four glasses. You’ll satisfy your sweet tooth after a couple bites and you’ll only have spent 195-260 calories.
  6. Your Body IS Beautiful! Right now, just the way you are, your body is BEAUTIFUL! Your body is a wondrous work of God and can do amazing things without a single thought. Love your body as it is, because it’s the only one you’ve got. When you learn to love your body, you’ll learn how to take care of your body. You’ll treat it right and feed it right!
  7. Share your goals! The more you talk about them, the more you’ll believe them. Plus, you’ll have people to hold you accountable (if only in your own mind). Double Bonus: Pair up with a buddy! That way you can hold each other accountable and encourage each other!
  8. Baby Steps are HUGE! Set small goals and make BIG progress. Things won’t happen overnight, so it’s important that you set lots of small attainable goals and reward yourself when you achieve them. Try to choose healthy rewards that will motivate you to keep going, like a new pair of running shoes or new workout gear.
  9. Track BEFORE You Eat! You won’t “accidentally” go over you calorie goals if you plan ahead and check the amounts before you put it in your mouth. I can’t tell you how many times I’ve been surprised and disappointed with something I ate because I didn’t check first.
  10. When in doubt call it more! Sometimes when I’m tracking my food, I can’t find an exact meal or restaurant. Frustrating! When this happens I tend to track the mystery item as more calories instead of trying to find the lowest calorie count possible. You’re only lying to yourself! Your body isn’t listening to your food journal when it’s deciding how much fat to store.
  11. Eat MORE! You don’t have to starve yourself, just eat right. Stuff your face! As you get more comfortable, you’ll find that you can eat a LOT of healthy food and have a hard time getting enough calories. Sometimes I have to force myself to eat more calories for the day so that I make my calorie goals (and avoid the risk of my body going into starvation mode). Make sure you’re meeting your calorie goals the healthy way!
  12. You’re your biggest competition! Stop competing with others and start competing with yourself. Celebrate your personal bests and work to be them every time.
  13. Stop expecting results! We’ve all got this mindset that we aren’t going to do anything unless we get something in return. You’re working towards a better and healthier you. Sometimes that means you’ll be making progress in ways that aren’t visible in the mirror. Keep going because you know it’s good for you! Not because you need results.
  14. Skip Low-Fat & Low-Cal Foods! Don’t fall victim to marketing lies. Just because a product says it’s low-fat or low-calorie does NOT mean that it is good and healthy for you. Whole foods are REAL foods. This means that you should eat foods that are whole from the start (straight from the garden/farm/butcher/nature) or as close to whole as you can get. Avoid foods that come in cans or boxes and are pre-made for your “convenience”. These are usually lacking nutrient-wise and your body doesn’t get what it actually needs, causing you to still feel hungry and unsatisfied.
  15. Pay Attention! THINK about what you’re putting in your body. Ask questions like, did God create this from the Earth or did man create it in a lab? Would I find this in nature?
  16. Mantras Work! Pick a mantra that motivates you and when you feel like you’re slowing down or ready to throw in the towel, repeat that mantra out loud (literally!) until you get your butt back in gear and finish what you started! Here are a few great ones: Harder. Better. Faster. Stronger. | I know I can do this! | I don’t stop ‘till it’s done! | Just keep moving. | You got this!
  17. Hydrate! Fill your muscles with water and you’ll be able to conquer the world!
  18. SLEEP! SLEEP! SLEEP! I can’t even begin to stress the importance of rest and sleep! Don’t underestimate the toll lack of sleep has on the body. It can contribute to poor stress management, low energy levels, slow metabolism, and poor digestion. Get at LEAST 6-8 hours of sleep EVERY night!
  19. Ask for healthier substitutes! Don’t be scared to modify your food at a restaurant. Chances are you’re not the first to ask, and you’re paying for the meal, you should get the meal you want to eat!
  20. You’re doing great! Remember, even small steps forward are getting your closer to your goals. Don’t get discouraged. You’ll make it!
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