Tag: weight loss

Proper Rest Helps You Lose and Maintain Your Weight

With today’s fast paced lifestyle, rest can often seem like more of a luxury than a necessity. But, did you know that proper rest is critical to permanent weight loss?  When I say “rest,” I’m not just talking about sleep. I’m talking about resting your mind as well.

Here’s how lack of rest makes you fat.

Without proper rest, you become fatigued and lose enthusiasm and energy. You may become overwhelmed, leading to emotional paralysis. In turn, this will interfere with physical activity. Your mind will search for an escape such as sitting in front of the TV with a bag of cheese puffs. Or, another common statement I hear is, “My subconscious thinks I deserve that giant bowl of ice cream because I have been working so hard.” Soon you will see the needle on the scale creep up slowly but surely.

Maybe you know you have been burning the candle at both ends. You’re thinking, “yeah, but this is just temporary.”

The human body can handle about three months of being in the pressure cooker and then you need to back off and get your balanced life back. If three months is what you mean when you say temporary, you can probably get away with it and plan a vacation for when you are finished. If temporary has no end in sight, you are at risk of weight gain and serious health issues.

When I first started my personal training business, I was working about 60 to 70 hours per week. It was a thrill in the beginning. However, over time I began to “burn out.” I became overwhelmed and depressed. So depressed I didn’t even want to get out of bed. My health began to deteriorate. The good news is, it forced me to cut back on my hours. That was the best thing I ever did for my mental, spiritual, and physical health.

Here are six tips for proper rest and life balance.

1)  Take a long weekend! Schedule a long weekend with your spouse every three months. Do this if you are single as well. Unplug from technology. Choose somewhere that you can drive to and avoid airport hassles, which would interrupt your relaxation. If budget is an issue, try camping or a staycation — and act like you are out of town. If you have kids, ask another couple if they would like to trade weekends with you and watch each others’ children.

2)  Evaluate! Write your top five to ten life priorities in order of importance. Then, look at your calendar and see how much time is being devoted to each. Is there a balance? Is there something that should be put on hold for awhile? Depending on what that list looks like currently, that may even include formal workouts and temporarily switching to lifestyle activity for your exercise. You can learn how to add lifestyle activity into your day with Lose Weight Living Your Life.

3)  Get help! Outsource tasks. If you are trying to be a do it yourselfer for everything, it doesn’t allow much time for rest. For example, you can hire a business assistant, pay a teenager to mow your lawn, assign chores to your children, and have your car washed professionally. This will open up time for your priorities.

4)  Get some exercise! If you are lacking rest, moderate exercise can help you sleep. However, this is not the time to attend boot camp style workouts. Moderate activity such as lifestyle exercise, walking, and light strength training is more appropriate. This is called active rest. You are still moving and burning calories. However, your body is not being over stressed either.

5)  You have permission to pamper yourself! Get a massage, a manicure, a facial; play golf, or go to a spa — whatever small time out you can take that rejuvenates you! Make sure it’s on your calendar. I get a manicure/pedicure every three weeks, and spend the day in the city getting my hair done every six weeks. These little treats help me rest and relax.

6)  Find water! There’s something about water that feeds your mind, spirit, and soul. Maybe that’s why so many singers write songs about escaping to an island or the coast. When I want to relax, I head to the beach or a lake. A pool works as well. Schedule a weekly swim, or plan a full day at your local beach or lake. You’ll come home renewed!

I’ve shared my personal strategies for getting rest and leading a balanced life. Use this list and feel free to add to it. Get creative! I’d like to hear your personal favorites for rest and relaxation.  Let me know by leaving a comment below. I really enjoy hearing from you!

To your health!

Jennifer

 

Cooking Shortcuts To Help You Maintain Healthy Eating Habits

Eating at home is one of the key ingredients to maintaining a healthy diet. When you know what’s in your food, you have more control over the amount of calories and the quality of the food you consume.  However, with today’s fast paced lifestyles it can be difficult to carve out the time to cook.

Here are eight quick and easy cooking shortcuts for healthy eating.

These tips come straight to you from my personal kitchen! 

As a wife, homemaker, fitness coach, and doggie mom I have a limited amount of time I can spend in the kitchen.  Here are some shortcuts I use when following my favorite recipes:

1)  Use cookers that need no supervision! I use my rice cooker all week long. I make rice, quinoa and steamed vegetables in it. Slow cookers and crock pots serve the same purpose. While one part of the meal is cooking, you can prepare the rest. You can cook stew while you are at work, or run errands while the food is cooking.

2) Use pre-made sauces. I often substitute healthy pre-made sauces in recipes instead of making them from scratch. Organic pasta sauces, dips, and dressings are pretty easy to find in almost every grocery store.

For example, I make lamb burgers that call for a “raita” sauce. The recipe isn’t hard. However, Trader Joe’s sells a yoghurt cilantro sauce that works well in place of it. If you add up the time and cost of buying the ingredients and making the sauce, it is worth the $2.99 I paid for Joe’s version. Just be sure to check labels when buying pre-made sauces. Avoid partially hydrogenated oils and high fructose corn syrup. And be sure you recognize the ingredients!

3)  Speed up the veggies! Pre-washed and pre-cut organic vegetables are a great way to save time. Check the frozen section for a great variety as well. Frozen veggies are better than canned because they preserve more of the nutrients without preservatives.

4)  Prep well. Do all of your cutting, chopping, and mixing before you start cooking, including a side salad. This will save you time, and your meals will come together seamlessly.

5)  Recruit in-house! My husband and I have a lot of fun cooking together. We open a nice bottle of wine, turn on some music and enjoy quality time. The families I work with turn cooking into family time. The kids look forward to working in the kitchen, and mom and dad get to teach their children while getting a little help.

6)  Create a meal plan. Plan your meals one week in advance with the groceries in the house. If you have to stop at the store multiple times per week, you will lose a lot of time shopping. And this can tempt you to eat out. If you are not sure how to meal plan, check out Meal Planning Helps You Lose Weight for detailed steps.

7)  Have a back up! I always keep a few easy meals in our freezer and pantry just in case the day does not go as planned. Frozen organic pizzas and a fresh salad make a great last minute dinner. By making your own pizza, you have more control over the calories than if you went to the local pizzeria. Dry pasta and minced canned clams make an amazing linguini and clams dish. Add a salad on the side and your family will think it’s gourmet all the way!

8)  Buy freeze dried herbs!  Did you know freeze dried herbs become “like fresh” when they are moistened? Use these to avoid all of the chopping without sacrificing flavor. They are great in the winter when your herb garden isn’t producing, and it saves having to buy an entire bunch of herbs just for a couple tablespoons!

Please let me know which strategies are the most helpful, or share your own time saving tip below!

Blessings!

Jennifer

 

 

The Secrets To Permanent Weight Loss

Wondering how some people lose weight and keep it off for good? Then others seem to yo-yo their entire life? The key differences are simple success actions that you can learn to do.

Lose weight by biting off what you can chew!

Just getting started? Set realistic goals. Start with meal planning and eating home more often. For help, check out Meal Planning Helps You Lose Weight.

Once you have that down, move on to exercise. Start with 10-20 minutes of exercise per day. Success with one good habit will lead to more healthy behavior over time.

Put it on the calendar!

Schedule both exercise and meal planning on your calendar. Be sure to include enough time so you can get to bed at a decent hour. When you prepare for your healthy activities, it will be much easier to accomplish your goals. Treat these like any important appointment that you would not consider canceling.

Consistency is key!

I’ve been a personal trainer for 22 plus years. I’ve learned that weight loss success is accomplished the same as success in other areas of life. It doesn’t matter if it’s a goal relating to your business,  spiritual walk, parenting, or any other worthy goal you set out to achieve. 

As much as the media promotes them, fad diets are not the key to success. Did you know they have a 95 % failure rate? You wouldn’t trust some get rich quick scheme in business, so why should you when it comes to weight loss? 

Permanent weight loss is achieved by consistent daily actions that accumulate over time. That may sound a bit boring or way too simple, but it is one of the KEY secrets to success!

If you fall down, get back up! 

From time to time we all have circumstances come up that will cause us to skip exercise or binge. This is normal! We are human. The difference is how quickly you get back on track. 

Are you guilty of the “I’ve messed up so what’s the use” mistake? You’ve messed up by skipping exercise, so you eat more calories! This is like being up to your eyeballs in debt and saying, “oh what the heck, I might as well go get a $500 per month car payment.” Wrong! 

Instead, when you miss your exercise, make up for it by eating healthy low calorie meals. You may not meet your weight loss goal that week, but at least you won’t gain any back!

Believe you can!

Avoid self-sabotage. Believe in your ability to lose weight and keep it off for good.

Tell your body what you want, not what you don’t want. When you look in the mirror, use phrases like “I am losing weight,” or “I have a flat stomach.” In the beginning this can be tough. You tend to think you are lying. However, you are not. In my favorite success book, the Bible, it says “speak as if it is already.” This is called faith my friend! You are believing you can accomplish your goals!

Negative thoughts will enter your mind. That’s normal. You’re human! Just don’t let them leave your lips. Replace each negative thought with a positive statement. If that’s tough in the beginning, use one of my favorite personal quotes. If you don’t have anything nice to say about yourself, don’t say anything at all. You wouldn’t say something that mean to a friend, so why say it to yourself? 

Leave notes around the house as reminders to speak positively about yourself. This will help you build the mental muscles you will need to make success talk a habit. 

Health and fitness is a lifestyle, not a just a single action!

I’m able to maintain my weight and health because I have built a life around healthy activities. I look for opportunities to exercise, such as taking the stairs, working around the house, or walking my dogs. My husband and I gravitate toward outdoor activities for fun. We have one television in our home and it is in our guest room. We turn it on to watch major events, football, and movies. I have nothing against television! However often times our nation could be exercising instead of sitting in front of a screen.

Get creative and look for ways to incorporate activity into everyday life. Try spending family time doing something active like hiking or biking. A day at the beach or a picnic at the park is always more active than sitting in front of a television or playing a video game.

Are you guilty of the “I’ve messed up so what’s the use” mistake? Go ahead and tell us about it! Writing about it could help you avoid it in the future. 

Blessings!

Jennifer