STEP IT UP!

Happy Monday!!

Some of you have been coming since July, some since August, and some since September and it is time for some of you to step it up! We have seen some great weight loss (25+ lbs) and a lot of inches lost (total 15 in)! Then sadly, we only see some of you once or twice a week!

I want you to want more! I want you to exercise more! I want you to work harder! I want you to get the "eating healthy part" down! I want you to be healthy and happy! We have given you the tools and it is up to you to use them!

You have signed up and paid, now say Good-Bye to those unwanted pounds for life!

I have been there and still have to work at my weight on a daily basis! You can lose the weight but ONLY You can do it! So..step it up and remember these tips!

Don’t skip breakfast.

Breakfast is the most important meal of the day. Starting every day with a good breakfast can boost energy, concentration and aid in weight loss. In fact, having a healthy breakfast in the morning may prevent you from overindulging later in the day. Studies indicate that people trying to lose weight tend to have more success when they eat breakfast every morning. Make breakfast a priority every morning before you start your day.

Stay away from the gimmicks and fads.
Weight loss is a simple formula – the calories you expend must be greater than the calories you consume. No fad diet, pill or supplement is going to change that formula. Instead of trying the latest “quick fix,” focus on calories in and calories out by using an online food journal and exercise calculator like thedailyplate.com.

Eat 5 - 6 mini-meals.
Eating small meals throughout the day will keep your metabolism up and stave off hunger pains. You may also find that eating small meals will give you more energy to tackle the challenges the day may bring. Instead of the typical three meals a day, eat five smaller meals. Make the change! No better time than now!

Keep a food journal.
Recording everything you eat will help you to recognize your eating habits. Do you tend to overindulge when you get mad or upset? By writing down what you eat and how you felt during the day, you will better understand your eating habits and how to avoid emotional eating when you’re not hungry.

Watch portion sizes-eat 3 servings in every meal.

All calories count. Even those from low-calorie foods can really add up if you consume them in large portions. At meals, start by filling half your plate with salad and steamed vegetables. Use the other half of your plate for your protein. Another good way to control calories is by making your own pre-measured grab and gos-baked or grilled veggies and meats- fruit-nuts-hard boiled eggs...

If you have a bad day, don’t give up.
Everyone has a bad eating day once in a while. If you consume too many calories one day, don’t dwell on it or use it as a reason to give up. Instead, move on and focus on the long-term benefits of a healthy lifestyle. Start over and promise yourself that tomorrow you will nurture your body with exercise and sensible eating.

Exercise!
A healthy weight loss plan must include diet and exercise. If you want to get the weight off and keep it off, then you need to get up and get your body moving. A balanced exercise plan includes cardiovascular exercises, such as walking, running and aerobics as well as strength training and stretching. To lose the weight you have to come at least 4 - 5 days a week! To maintain at least 3 days a weeks! You have to keep moving! Remember, you will be sore but stick it out! It will get easier and you will get stronger and tone up! Once or twice a week is going to help you get healthy but if you want to lose weight you have to come more! If you sign up for a class-try your hardest to come! It is an hour out of your day!

Remember that this is a lifestyle, not a diet.
Many people can lose weight but those that keep it off know that cutting calories and exercising are two habits that must be sustained. If you lose the weight and then return to your normal eating habits, the weight will come back. Try and make simple changes to cut calories and increase daily activity. These are simple changes that you can sustain over your lifetime to keep the weight off. If you keep these tips in mind, you are sure to be successful in your weight loss journey!

I want you to succeed so think about these tips, make your goal, and do it! If you think I am talking to you, then I probably am so eat healthy, work hard, and do this for you! You will be so happy and healthy!

Decide-- Commit--Succeed!