Overcome Your Fear of Failure - Get Healthy

Why are so many people afraid to commit to a healthier lifestyle?  Unfortunately, they are afraid of failure.  Is that how you feel?  Have you tried to exercise regularly and eat healthy foods only to fall short?  Most people do not like being outside of their comfort zone.  Getting in shape and committing to a healthy lifestyle is outside of most people's comfort zone; it's a risk.  But the greater risk today is not making a change.  

The BIGGEST mistake people make is setting UNREALISTIC goals.  It's better to set long-term goals and plan out short-term goals to reach the long-term goal.  For instance, setting a goal to loose 40 pounds in two months is not realistic or healthy.  If you set your goal to be 40 pounds in six months you can then convert that to a smaller goal of 6-7 pounds each month; which you can reach that goal.  Setting goals using the backwards method lessens the pressure.  Short-term goals should be achievable almost immediately!  If you can't reach it in a short time frame, then it's not realistic!

THE NUMBER ONE RULE IS YOU DON'T HAVE TO DIET!  Erase that word from your vocabulary!  Don't diet, learn to eat the right foods at the right times and in the right portions.  The key to success is changing your outlook on being healthy. When you combine healthy eating with regular exercise you get AMAZING results!  The best thing about it is that you can still eat those things you LOVE that may not be the best choices (fried chicken, double chocolate cake, oreo cookies, rocky road ice cream) but in moderation.  That means stick to the serving sides on the packages and buy your favorites in small packages when possible.  Learn how to keep the balance by rewarding yourself with a cheat meal each week!

NOW START EXERCISING!  Schedule at least three workouts each week.  No, you don't need to join a gym or workout for an hour to see results.  Start out walking for 30 minutes three times a week and increase your time then move up to jogging.  Use hand weights and ankle weights to increase your caloric burn.  Add in strength training at least two times a week.  Remember MUSCLE BURNS FAT!  So that you don't get bored, find a local bootcamp or take a class at a local municipal center.   Find a workout buddy and be each others accountability partners.  You are more likely to work out if you know you are holding someone else up from reaching their goals because you don't show up.

These are just a few tips to help you get over the hurdle of getting started.  If you would like help to get started, please contact me at mdfitchic@beachbodycoach.com.  I will help you get going with an exercise program and provide you direction to help you develop a healthy lifestyle.  Remember, this is not a fad but you want to B-Fit 4 Life!

P90X2 Is Coming in the Fall!

First there was Power 90, then there was P90X, and soon there will be P90X2! P90X2 is the sequel that will help P90X grads get even stronger, more flexible, and more ripped. This program is designed for MAXIMUM intensity and efficiency. This will also be a 90-day program but you will only work out 5 days a week! Click here and sign-up to be notified when it's available!

Loose the Muffin Top

Are you trying to get rid of stubborn belly fat?  Are you trying to get your body back after having a baby?  Are you ready to get rid of that middle-aged spread around your waistline?  Well it's time to loose that muffin top so that you can live a better and longer life!  Not only will you look better when it's gone, but you will fel better and you'll sleep better at night! 

Most women believe that just doing cardio will get rid of stubborn belly fat but MUCH MORE is needed! While 3-4 cardio sessions should be a part of your weekly exercise routine, you also need to include strength training at least twice a week. Ladies, MUSCLE BURNS FAT!  Most men feel that all they need to do is to lift weights to get in shape, but you also need to incorporate cardio into your exercise routine 3-4 times a week in 30 minute intervals as well.  And everyone needs to watch what they eat!

To loose 1 lb a week you need to burn 3,500 more calories per week than you eat.   This is the equivalent of 500 calories PER DAY.  So it would be advantageous for you to keep a food log and actually track what you are putting into your mouth.  But be sure you are eating no less than 1,200 calories per day minimum.  Also be sure to eat every 2-3 hours (3 meals and two snacks) daily, drink lots of water, and eat plenty of fresh fruits and vegetables and NO ALCOHOL.  Alcohol has a high caloric value, empty calories.  Your body also converts alcohol to body fat very easily so it's not the best choice if you're trying to lower your body fat.

So remember these tips to get you on the road to losing that muffin top:

1. Exercise regularly
2. Drink lots of water daily
3. Eat five meals a day that include fruits and vegetables (every 2-3 hours)
4. Avoid alcohol

June Quote of the Month

The fitness quote of the month, "You live longer once you realize that any time spent being unhappy is wasted." - Ruth E. Renkl

 This is such a profound statement for any and all who have started or want to start their fitness journey.   Most of us have started a fitness journey because we were not happy with the way we looked physically.  Then for some, their fitness journey was started because of their doctor's orders for their own sake.  Whatever the reason is that you started your fitness journey, the reality of it all is that you waste time when you debate with yourself and others about what you can't do to improve your health.  You must start your journey by changing your mind set or you will not succeed!  We all have the power to improve our health if we are unhappy with where we're at physically.  So stop complaining about it and do something to change it and make your own happiness.

Take it one step at a time and before you know it you will have reached your goal to be in a happier, healthier state!