Motivational Cheer

1. NEVER say Never
2. We can, You can, I CAN.
3. What will be your choice of beverage? WATER, damn proud of it!
4. Every change helps, one day at a time.
5. Patience is a virtue so is adjusting on for a lifestyle change.

My 6 Quick Tips

6 Quick Tips
1. FOOD JOURNAL

This way you’ll be able to monitor what you ate the entire day but in order to fully succeed on your journal, have the sub information included.

Know your calorie deficits.

a. Time

Better if you get to eat 6x a day, every 3 hours. Boosts the metabolism! Fuel and Burn!

b. Mood

what do you think was the reason you chose that and how did you feel soon afterwards?

c. Total amount of calories per serving.

pay attention to those nutritional facts or you may also visit calorie counters online. If haven’t found, base them accordingly and estimate an approximate count on what you just ate.

d. Resolution

After you’ve read and accomplished the day. What do you think of the choices you nourished yourself with? Any change for you to correct?

2. EXERCISE, LOG it too!

Since most of us are either at work, school or both. Every activity counts! Search through on the internet how much calories you may have just burnt over the course of you standing , walking to point A to point B. Include as well the time you had your formal exercise on your schedule.

Tip: Have a good mile or two in the morning then have two to three miles during the evening. Add two miles every week or have 10 30 second sprints every now and then.

3. ipod, music players

Beats per minute! Beats per second! Maximize those mp3 players. include fitness podcasts and listen to each episode when you’re idle, on your way home or to work. Upload a mega powersong which you’re in the mood to dance that way you’ll be motivated to run according to the song with much spunk!

4. Sleep

Did you know that sleeping for straight 8 hours may burn 600 extra calories? Isn’t that awesome? Our body needs rest thus do not go easy over sleeping hours. If you’d need to have few naps, do so. Power naps are great for those who are trying to regain and gain their endurance as well as adrenaline.

5. Forgive yourself

One day slip-up isn’t going to be that bad. Pick up the pieces, review what you’ve done, what you did and then start over. There’s no such thing as breaking bad habits instead there’s only room for improvement and it takes action, practice and continuous re-evaluation.

We’re human not robots.

6. Knowledge is power

Read. read. read and share your wisdom. This way you’d be able to feel accountable to what you preach. There’s a huge array of information gathered for everyone. I’m sure we’ll never run out of interesting reads.

Create a Plan

Successful weight loss doesn’t happen overnight. It takes practice and planning. People who successfully lose weight plan what they’ll eat and how they’ll be active on a regular basis. Planning is a big part of your weekly consultations. Here are some steps to help you make your weekly plans work for you!

1. Choose What Matters Most to You
There are a variety of skills, strategies and information that can help you achieve your weight goal. To get the most out of your Program share what’s important to you.
2. Focus on the Benefits
Once you choose your focus, think about the benefits of making changes in that specific area.
3. Set a Realistic Goal
Just as you didn’t gain your weight overnight, it’s not realistic to expect to lose it overnight. To ensure your success, set a goal that is specific, realistic and motivating for you.
4. Know Your Challenges
When you think about your area of focus, take a moment to honestly assess who or what could get in your way. So, make what you need a part of your plan.

Resolve a Resolution

Although January is the most popular time of year for people to make resolutions to improve their lives, any time is a good time to make a positive change. More important than when the resolution is made is the resolution itself.
Whether it’s quitting smoking, increasing exercise or alleviating stress, one key to success is setting a realistic goal. Too often, people set goals that are too ambitious, and the result is disappointment and despair.

This year, rather than identifying one huge goal which may seem too daunting, try setting mini-resolutions:

* Strive for a healthy weight loss of 1-2 pounds per week. Rapid weight loss is unhealthy, and can result in a loss of muscle mass instead of body fat.
* Eat three balanced meals and three nutritious snacks each day. Skipping meals will cause your metabolism to slow, making it harder to lose weight.
* Accumulate your activity throughout the day. If you don’t have ½ hour to spare, three 10-minute bouts of activity are just as effective in lowering blood pressure and body fat.
* Be salad bar savvy. While loaded with fresh fruits and vegetables, salad bars are also brimming with mayonnaise-based salads and higher-fat meats, cheeses and dressings. Build your salad wisely.
* Keep in mind that all calories count. While a label may say “fat-free,” the item is most likely not calorie free … and an extra 3,500 calories can result in a weight gain of one pound.
* If you must weigh yourself, do so once a week. Daily fluctuations are inevitable and can be demotivating. Instead, let your clothing be your guide.

Above all, be kind to yourself and do the best you can. If you stumble along the way, pick yourself back up and continue along your journey to a healthier, happier you.

Reduce Flab

To reduce ab flab, the more cardio workouts you do, the better. General recommendations are to do at least 30 minutes of day of cardio activity, or up to 60 to 90 minutes per day if you are trying to lose weight or maintain weight loss. If you’re a beginner, always go slow and gradually work up to more intense and longer bouts of activity.

Theoretically, 3,500 calories equals 1 pound of fat. So if you walk around 60 minutes per day, you can lose 30 pounds in about seven months. You can speed up the weight loss by making small calorie reductions in your diet (for example, saying “no” to regular desserts or using skim instead of whole milk).

If you are not yet fit enough to do a lot of exercise, take it one step at a time. Start with 10-minute sessions and add a few minutes per week