A few years after I had my daughter I decided I really wanted to drop the weight, even though I was already at a healthy weight, I got down to about as low a body fat percentage as was healthy for a female.  Mentally I felt great I loved the way I looked and I loved being able to drop down my clothes size.  There was only one problem, physically I felt awful.  I was definitely sick more often, I always felt weak and it just seemed like my body could not survive at that body fat.  Naturally I put some of the weight (in fat) back on my body.  I choose to feel good.

I have said it before it is important to understand your goals and where you ultimately want to be.  Take some time and think about how you feel.  Maybe you have already achieved your goal and do not even know it yet.  As for goals we have started a new year, what better time to sit and get them written.  Don't write a temporary resolution instead create permanent goals you will follow through with.

Life is too short to worry all the time, think about how you feel and actually give yourself the credit you deserve.

Total Body Transformation Workout – today is day 3 of the Beginner level you will do 14 minutes of aerobic work followed by stretching the quads and hamstrings.

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

The sermon I heard yesterday in church was great and I really feel like I need to share it with you today because it applies to so many things.

"Everyone wants to harvest but few want to plow. We are excited about the harvest. But think about the commitment it takes to make a fruitful harvest. It takes continual commitment and year round hard work. Remember without the hard work there is nothing to harvest. To be successful it is a lifestyle not a one time commitment." Obviously I took some of the key points from the sermon thank you Pastor Wade.

This is so true in our lives, we want all of the benefits but never want to endure the hard work. I am guilty just like everyone else, many times I find myself looking for that Staples Easy Button rather than putting in the hard work and time.

If you are struggling with something such as weight loss, getting in shape or just getting yourself healthy. Make a pact with yourself right now to get rid of all your Easy Buttons and start plowing your fields.

There will never be a magic pill that just makes it all happen. Try to remember that old saying "If it were easy everyone would do it." I believe things are made difficult for a reason and we are not meant to have everything handed to us.

Figure out what it is you are trying to accomplish and make your game plan. After that Plow Your Field.

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

1. Friendly Competition – we all like a good challenge.  Have a contest at work or your church, it can be exercise, nutrition or weight loss related.  You can also join The Completely Fit Club we have challenges that anyone can take part in.
2. New Things – when is the last time you tried something brand new?  The same old thing day in and day out will get really boring.  Find a new class in your area, take up a sport or even take a walk during your lunch break and see what is around your office.
3. Find a Friend - it is absolutely true you are more likely to work out when you have a workout partner you are committed too.  Join The Completely Fit Club and start finding friends.
4. Music Loud – studies have proven that listening to loud fast paced music will get you moving and increase your speed. 
5. Logs & Journals – people who keep track of their progress on paper do better.  Whatever you are working on whether it is nutrition or exercise, log or journal your results.  You will do much better when you can visually see your results on paper.
6. Goals & Rewards - set good realistic goals and make sure you have a reward already laid out when you accomplish your new goal.
7. Fail to Plan, Plan to Fail – with both food and nutrition come prepared.  Have healthy snacks and meals ready to go and always have a gym bag packed in the car, you never know what opportunity may arise.
8. Go Shopping – have you ever noticed when you buy new clothes you buy them a little big to make sure they feel good and to allow room.  What are you allowing room for?  Buy your clothes a little small or tight and think on the positive side about your weight loss instead of weight gain.

I hope my fat burners help.

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

When you think about weight loss and fitness what do you tell yourself?  "I will try to exercise today or I will exercise today".

Change your thinking and see if your results don't follow.

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

Some of the foods found in that list would contribute to an entire days worth of calories and in some cases almost double for a female.  How many times do you go out to dinner and choose to ignore the consequences of what you are eating?

If weight loss is a top priority eating out has got to go.  That doesn't mean you can never go out again, just be responsible when you do go out.  Think about what you are ordering, skip the appetizer and get a salad (dressing on the side) instead.  Lastly ask for a box when they bring out your food and before you begin eating pack up half of it.  With that tip alone you have cut the calories in half.  The 800 calorie chicken breast will not be so bad when you only eat half of it.

Some restaurants offer nutrition facts on each of their menu items be sure to ask, this will be very helpful if you are trying to choose lower calorie food items.

 Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

So, what is the answer?  I believe you take a whole different approach.  Most people can make supportive choices for about 4 weeks and then they fall off the horse so to speak.  Instead of a long term plan I suggest you try mini diets.  4 weeks on and then 4 weeks off.

For this to work you can not go crazy during your time off.  If you continue to exercise and only cheat a little bit you should only gain 2 pounds or so and in some cases you will not gain any at all. 

Next time you want to lose weight try to cycle your time and see if it works better.

Stay Motivated,

Karen

Related posts:

1. A Healthy Lifestyle Consists of What? A Healthy lifestyle consists of what? I hear this comment...

Related posts brought to you by Yet Another Related Posts Plugin.

1. Never go on a diet. Diets are not they answer. They are not permanent and they do not last forever, eventually you are going to go off of it and when that happens the weight will come back. Instead make lifestyle changes and find a healthy eating formula you can live with forever.
2. Forget the traditional 60 minute cardio sessions. Instead opt for some high end – high intensity training and exercise for about half the time. (Be sure to include resistance training).
3. Quit depriving yourself of what you want. Deprivation is only going to make you want it that much more. Instead go for smaller portions and do not eat it as often. Check out 100 Calorie Snacks.
4. Eating out is killing your efforts. Even if you are choosing healthy alternatives you are still getting far more calories then if you stayed in and ate a home cooked meal.

Try adding these 4 secrets to your daily routine and see if it doesn't help keep the weight off.

Stay Motivated,

Karen

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.