Sunday, July 31, 2016

Fitness- Soreness- Plateau !

If you are never getting sore or fatigued during your workout, it's time you progress forward. If you are not getting occasional soreness, it's time to up the weights ! Do not fear getting HUGE, as a female you don't have enough testosterone for that to happen. Women get caught up in wanting to look "toned" yet are not progressing themselves in the weight room. Below are awesome tips for you to follow !
-Fitness is an inverse relationship. When you reach a point in your training that the weight is easy, you should move up in weight in a linear progression. So if you did 20 reps at 20 pounds, next week do 25# for 15 reps. Continue this as you get stronger and do no less than 6-8 reps.
-Warm up and do progressions. There is nothing more terrifying than watching athletes just come into the gym and start slapping on weights to start lifting without warming up. Part of warming up is mentally preparing yourself for the mechanics of the lift.Don't be ignorant and rush your training to just get it done. Take time to work on the basic fundamental movements.
-You have the ability to access experts with the click of a button. The best option is a qualified coach/ personal training who coaches that domain of fitness. If you are not in a program that has one available, research is a great tool IF it's from an accredited source.
-Sometimes you need to push through the suck. If your muscles are aching, this doesn't mean you are making gains. It's your neurological response to something new. When you are sore it doesn't mean that you shouldn't push for more, it just means your doing something new.
-It's all mind over muscle. Yes, your mind is HUGE in your success. You need to believe in yourself and challenge your mind. IF you say you can, you will!
Overall, your training needs to have smart progression, a quality training program and a willingness to be defeated every once in a while to get mentally stronger through training !

Thursday, July 28, 2016

Set your motivational fire !

Whether you are an elite athlete or striving for a fitness goal, one of the best things you can do is stay on top of your own motivational fire. Believing you can is half the battle and you need to keep a few great thoughts in the back of your mind when you are thinking that you need some extra support !!
-Set goals. Make them achievable within the next 3 months. You don't want to have a HUGE goal that you are looking to accomplish because that becomes super overwhelming in the beginning. Set yourself up for success by making small attainable goals along the way !
-Turn off the media and DO work. Think of all the time you waste in your day looking at Facebook, Instagram or Snapchat? You can easily turn those things off and find something to do with your time that is productive and helpful for your goals. All those things are just empty space fillers which won't get you where you want to be anytime fast.
-Don't be in your own way. Whether you can or can't it's your choice. Don't be the one thing standing in your way to greatness. We all do it, we doubt our ability to achieve things. You can accomplish more if you try and believe in yourself that you can do it!
-Be your own cheerleader. Tell yourself good job for the things you accomplished today. Look back at where you were to where you are now and be excited to keep moving forward. Little successes are still positive movers forward!
-Take care of your body. Overtraining can be a huge motivational killer: when you’re overtrained you’re tired, sore, sleepless, grumpy, even depressed. Worst of all, your results come to a standstill. Take time to listen to what your body needs and it will repay you in PR's .
At the end of the day, you are in control of your destiny. You have the power to make small achievable goals that leads to larger ones in the future !

Wednesday, July 27, 2016

Macros.. What you need to know !

Macros - What they are and why you should know !
First off, a macro which is short for macro-nutrient, are your protein, carbs, and fats.
How do they rank up to each other?
-Protein- 4 g
-Carbs- 4 g
-Fats- 9 g
Each macro-nutrient has a specific amount of calories attached to it ! When you hear people say they "track their macros" but don't track their calories, this can't be possible. Why ? Because EVERYTHING that has macros has a calorie count.
For example a banana. It's low in fat, 20 g of carbs and 1g of protein. You can figure it out by multiplying the 20 g x 4 ( cabs) + 1 g x 4 ( protein) it's roughly 81 calories. So by using this formula, you can figure out the number of calories for the food you are eating.
Next, how do you figure out your macros? Well that depends on a lot of factors. First you want to take into consideration your age, height, percentage of body fat and weight. This will give you a rough estimate of your BMR, basal metabolic rate. This is the LOWEST possible number of calories at absolute rest. The next piece of information is your TDEE, total daily energy expenditure. This is a multiplier for your specific macros, to detail it to you.
How can you keep this all in check? You should first to learn how to measure and weigh your food. You need to learn what a correct portion size is in order to really stay on track to reach your goals. Using MyFitnessPal can be a great tool to track your food daily and keep yourself accountable for your nutrition.
At the end of the day, it all comes down to how many calories you are eating. IF you are eating more than your caloric intake you will gain weight, if you eat less you will lose weight. You should never eat less than your BMR and all the calculations to lose weight are based off your TDEE. Now what if you want to maintain weight? You need to eat the right balance that you are not gaining or losing weight. This means you are eating what your burning and your body is in maintenance. I would recommend you to eat in a maintenance level before you bulk or cut. How do you know what direction you should go if you don't know where you are at? Also, if you do a cut or a bulk, you should go back to maintenance where your body can readjust to your new metabolism.
One major question that is always propose is : "Can I eat____ and lose weight?" Many times this is referring to eating foods that have little nutrients that enhance your body compostiion. However, YES you can have them, if they are within your macros, BUT you can gain weight by eating healthy foods in a surplus just as you can lose weight by eating junk food in a deficit. It all comes down to your caloric intake at the end of the day.
I love educating people about nutrition because its so important for daily living ! i hope you learned at least a little bit about macros and how to figure them out for your specific goals. As always I am here as a nutrition specialist to help you with any questions you may have !

Tuesday, July 26, 2016

Deadlifts for a stronger body !

If you want to get stronger, you need to start lifting deadlifts more. A lot of deadlifting is focused on technique. In order to get stronger, you should start taking your deadlift seriously and I want to teach you how. Follow the below tips to your best deadlift yet !
-Keep the hips tight and high .Your hips should be high while maintaining the most leg tension as possible. You also want your hips to be close the bar as well. Finding the right hip height all depends on your femur, tibia, torso, and arm lengths.As well as and your body type.
-Become a wedge and pull yourself into position.Using the bar to wedge yourself into a powerful starting position will result in a faster break off the floor. Without the correct tension, there will be violent jerking movement that usually involves getting the lifter into a poor position and a missed lift.
-Don't be a copy cat, that person "might" not be doing it right .Watch great lifters and mimic their technique if these lifters have a similar build to you. Better yet, do your research on proper techniques from accredited sources.
-Practice "perfect" form.Training is intended as practice and to get you strong at the movement. This happens by reinforcing great form and increasing intensity, volume and or load over a period of time.Competition and maxes in training can be planned, but you should not be trying a new deadlift max every time you step foot in the gym.
-Make sure your wearing the right shoes. our shoes can be the difference between a making or miss a lift. The actual shoes you decide to wear will depend on personal preference, but there are a couple important factors to look for in a good deadlifting shoe.
Thin sole, flat sole, hard sole, stable and balanced. You want a shoe that will allow for a greater transfer of force that is stable, opposed to a soft cushioned shoe that is wobbly and absorbs valuable energy. Stay away from running shoes because they have a lot of cushion which makes an unstable surface to control.Some great brands are :Chuck Taylors, Minimalist shoe (Vibram, Merrell, etc), deadlifting slippers or just your socks !
Practice like you compete.Visualization and the ability to rehearse movements in sport is one thing that separates the good from the great. The same goes for the deadlift.
Approach the bar the same way each time.
Use the same setup and the same gear.
Go over the same mental checklist in your head
Commit to the lift.
Get strong !

Monday, July 25, 2016


K.I.S.S.- keep it stupid simple !
The easiest way to stay on top of your health is by making it so easy to follow you can't get off track. I have my top ways to keep it simple !
1- Start by eliminating all the processed food, grains, sugar and industrial oils. This means take out the processed foods, sugars and grains. Cut out the vegetable oils and trans fats. Keep the "fake" diet food out of the equation and eat real food. Fast food is no longer, prep and make meals ahead of time.
2- Drink mostly water! Don’t drink your calories: eliminate all calorie-containing beverages. Juice, soda, and other “fake” beverages have no place in a healthy lifestyle. This includes diet sodas, sports drinks, and energy drinks. Some of them may not have any calories, but they are highly acidic, and have nasty artificial sweeteners in them.
3- Eat veggies, fruits, and everything from the Earth. Stay far away from man made foods. The food industry got smart and figured out how to make MORE food for less quality and do it fast. Eat a diet composed of fresh meat, all the veggies you want, plenty of fruit, a few nuts, some delicious fat, some legumes (beans) and a diverse arsenal of spices and herbs. Doesn’t sound so restrictive, does it?
4-Use the 80/20 rule. 80% of the time, eat whole real foods. The occasional treat is fine, but if you do eat something like ice cream, get the real stuff! If the label says milk, cream, eggs, and sugar, that’s good ice cream.
5- Fat WILL NOT make you fat! Eat at least 4-6 servings of healthy fat a day (1oz. or 1 tablespoon= about 100 calories a serving). Eating healthy fat does not raise cholesterol or clog your arteries. In fact, it actually helps reduce these cardiovascular symptoms. Eating too many calories, or eating too many non-whole foods makes you fat, and increases risk factors for various cardiovascular diseases.
I know I gave you a lot to think about but just choose ONE of the above listed and start there ! Start to stick to it for 2-4 weeks then add in another. You don't have to go cold turkey but you can start small and add more later! Your body and mind will thank you !

Sunday, July 24, 2016

Is Keto for You?

Did you ever want to try out a new way of eating but were not sure how to go about it ? With so many diet fads out there, many are a bit hokey pokey when it comes to sustainability but, if you find one that works for you, stick with it to find some great results.
One that has been around for a LONG time but now in the mainstream is the Keto diet. You know the low carb trend that many people start to "lose" weight is actually a thing!
What is Keto? Keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF).
In simple, when you eat carbs you produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.Insulin is produced to process the glucose in your bloodsteam, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed, and then stored.
By lowering the intake of carbs, the body is now driven into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories, but through starvation of carbohydrates.
How to:
To start a keto diet, you will want to plan ahead. That definitely means having a properly structured diet plan ready and prepped. . The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally, anywhere between 20-30g of net carbs is recommended for every day dieting but the lower you keep your glucose levels, the better the overall results will be.
Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate. This means your diet is FULL of healthy greens, nuts, seeds, and fats. You want to limit your carbohydrates from refined sources like grains because they have a higher carbohydrate net count.
Benefits of a Keto Diet
Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.
Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
Acne. Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.
This may or may not be for you, however if you want to try it out, this is a great starting point for you to get going !

Thursday, July 21, 2016

Mental Game

What is your mental game like ? Having the right attitude in training can make or break your training day. What if your mindset was the key to improving your nutrition, how often you workout, and even recovery. Some mental techniques include meditation, visualization, counselling, and hypnosis, all of which help the athlete learn to mentally push through the plateaus and overcome common breaking points in training.
There are 2 mindsets in training: Fixed and Growth. After reading through them you will identify with one of the two.
The fixed mindset is characterized by the belief that characteristics and qualities are set in stone and can’t be changed or improved.
The growth mindset believes that qualities are cultivated by effort: they can be changed, so human potential is limitless.
How can this affect your training? Well if you are in the fixed mindset you are placing your own limits on your potential. A fixed mindset athlete will avoid the challenge and just accept that they cannot improve. Being in a fixed mindset athlete means that failure is absolute. If a lift is missed or a task can't be performed, this athlete accepts it and chooses not to challenge it.
To be honest, we have all be there at one time. I know I can say that sometimes there are movements I would rather say:" No I just can't do it" and I want to leave it like that. However, who is stopping who's potential? I am. On the other hand, when a challenge arises for a growth mindset athlete, they view challenges as opportunities to get better.
A fixed mindset athlete is most frustrated when effort is needed. Effort means that the task doesn’t come naturally to them, which is an affront to their natural capabilities. Fixed mindset athletes like tasks they can complete right away and with ease. Transition this to a growth mindset and think this is a way to strive for mastery. You can't get better without challenges and struggles. Just because it's "hard" doesn't mean you should blow it off, use it as an opportunity to get better through struggles.
When you see someone succeed in fitness, what do you think of? Many people with fixed mindsets will think they can't do better so why even try? Looking at individuals who are BETTER should increase the motivational factor.
Your mindset is YOUR choice. You have the ability to do great things if you are not in the way of your own success. Don't derail your progress by sitting on the sideline. Know you can maximize your growth by putting your mindset in the right place.

Wednesday, July 20, 2016


What is yours ?? To often you are looking for the answer to help jump start a plan of action for yourself or to keep yourself pushing forward. What if I told you there is system that can help you stay right on track !
- Create a vision: How do you know where you want to go if you don't know where that is? Purpose is important for motivation, so identifying a goal or choosing an event will help drive you. Being realistic and 100% honest with yourself is also critical for making changes.
-Each day make a specific plan of action and actually write it with as much detail as you can out to solidify your resolve. Include things like your workout for the day, the body parts you’ll train and the exercise you’ll use, your meal strategy and planning and any motivational reminders you need to keep going.
-Knowing your reasons for starting this journey and continuing is imperative when you hit a motivational roadblock. “Connecting with your ‘why’ will make putting in the time easier and will re-engage you when things get stale.
-Stating your goal to others solidifies it in your mind while also creating external accountability to achieve your goal. Partnering up can also have the same effect, so if you know a friend with the same kinds of goals as yourself, pair up to train, meal prep and even relax and/or commiserate. “Shared suffering” is often a powerful motivational tool!
-What the mind believes the body achieves. If you tell yourself you can't, you won't.However if you can say I can, you changed your mindset.At the beginning or the end of the day, sit quietly and visualize these things. It only takes a couple minutes, and can be a powerful way to stick to your goals.
-There is something strangely satisfying about crossing things off a to-do list or X-ing through the days on a calendar, especially when you’re traveling steadily toward a goal. When each workout or goal for the day is complete, but a big X through it.
You can use these tips in all aspects of your life, especially through finding and keeping your motivation !

Tuesday, July 19, 2016

Summertime Fitness

It's SUMMER ! Kids off school, more daylight and vacations usually take the top of the list of why everyone loves this time of year. However, the summer usually brings the heat !! Summer is a great time to get outdoors and "play" or train outside, but it does bring a lot of concern when heat is in the mix.
When training in the heat you need to be concerned about heat stroke and heat exhaustion.
Heatstroke is characterized by rapid onset which means it was developing within hours and frequently is associated with high core temperatures.Heat exhaustion occurs when the body’s temperature control system is overloaded. Many factors can contribute to this, and a person can experience it even if their body temperature is only slightly above normal.
So how can you stay safe in the heat? I am going to give you tips to make staying cool in the sun a breeze !
-Watch the weather report. Everyone knows what a wind chill report is, but did you know the same thing applies to heat and wind just in reverse. Training with little clothing in direct sunlight exposes you to a greater heat index by up to 15 degrees Fahrenheit. Additionally, strong gusts of wind can turn hot conditions into a convection oven. The wind multiplies the effects of the heat. The wind and dry air suck moisture off your skin so rapidly you often do not realize how much you are sweating. This can cause you to fail to realize you need to drink more water because you don’t feel sweaty.
If you must train in the heat, here are some great things to remember!
Drink plenty of water.
Use electrolytes.
Train in the shade.
Train outside in the morning.
Use a water spray bottle if the humidity is relatively low. This works really well for those who just don’t seem to sweat much and overheat easily.
Soak your clothing with water in dryer conditions.
Be intelligent and pay attention to heat-index charts. If it’s too dangerous to train outside, then train indoors.
Cover up with loose-fitting clothing, which catches the breeze easier than tight-fitting clothes.
Cover your head with a wet bandana. As the water evaporates, it provides a wonderful cooling effect.
If you want to adapt to this weather, here are some things you can do:
Take it a bit easy in your training for a while as you let your body adapt to the heat. Try doing shorter training sessions. If you train three times per week for an hour each session, try something different if you train outside. Try breaking that down into thirty-minute sessions spread over six days. Thus, you can train outside with less risk of overheating.
Another option is to train 20-30 minutes in the morning when it’s cooler, then hit a 20-30 minute session later in the day. Spread the load out. Remember, not only are you dealing with the heat index, but you are also creating metabolic heat, which adds to the external heat load upon your body.
Train hard but train smart.

Monday, July 18, 2016

Vacation Workouts !

No time to get in the gym on vacation ? Well you might be surprised how easy it is.You can find a way to workout and make it quick and simple.
Why are vacation workouts great? First off they are a change of scenery. Sometimes its getting out of your normal routine that can help you see fitness in a different way. You are more challenged to be creative and find fitness rather than it being handed to you at a conventional gym. You don't need to do a 2 hour workout either, 45 minutes is enough to reap the benefits of training while away.
Try out these workouts anytime, anywhere !
Time Duration: 40 minutes
Type of Workout: Cardiovascular and Muscular Endurance
Equipment: Bodyweight
Perform four rounds consisting of:
5 minute beach run/jog at moderate pace
5 minute bodyweight AMRAP consisting of: 20 squats, 15 push ups, 10 V ups or if your more advanced: 20 lunges (10/leg), 15 burpees, 10 plank hip drops.
If you HAVE a gym on vacation, give this a go!
Time Duration: 40 minutes
Type of Workout: Strength and Hypertrophy
Equipment: Barbell; cable; weights
The Bear complex; 1 clean+ 1 front squat + 1 push press ( to behind head) + 1 back squat + 1 push press to the front.
All of that is 1 rep- do that 10 times increasing weight. Then:
quick 20-minute EMOM of four machine exercises, trying to get challenging rep ranges of 8-12 repetitions.
Lat Pulldown 5 x 8-12
Machine Close Grip Chest Press 5 x 8-12
Cable Row 5 x 8-12
Machine or DB Bicep Curl 5 x 8-12
If your feeling like you need something intense, this is for you!

Time Duration: 30 minutes
Type of Workout: Metabolic Conditioning
Equipment: Dumbbell (one only)
Perform the following list as a 30 minute AMRAP:
Burpees x 10
Single Arm Dumbbell Snatch x 10/side
Single Arm Dumbbell Front Squat x 10/side
Single Arm Dumbbell Push Press x 10/side
It's really quite simple to get in a great workout anywhere, you may just need to get creative !

Sunday, July 17, 2016

The Garage Games

Hey Everyone !

I have exciting news,I am part of the Garage Games! For those of you who don't know, this business runs the BEST CrossFit competitions for local boxes. We help create, plan, execute, market and provide scoring for branded or unbranded events. After hosting my own CrossFit competition, the amount of stress was unreal, now I don't have to worry about that !

If you have a box that wants to be a part of the best competitive movement, be sure to get in touch with me ! I would love to talk to you about what we can do for your business !
NorthEast Regional Director

Monday, July 11, 2016

What is holding you back ?

Is the fear of change holding you back? I know for me that fear has held me back numerous times from things I have wanted to accomplish. Fear of failure or fear of making a mistake are usually the most common ones that come to mind.
What if your nutrition is the same way ? Are you trying to lose weight but no matter what you are doing it just doesn't work? Maybe it's not working because it's not right for you. Did you ever think that what works for one person will not work for anther. You can follow the SAME plan as elite athletes and if it's not what your body needs, it just will not respond the same way.
I have a few scenarios that I want to take you through to see if you can change your mindset or way of thinking about food, nutrition and diets.
1- It's not the right time. You know when you are dating someone and it just feels "off"? You can have the perfect diet written out for you but it might require you to change your lifestyle in order for it to work. That is not sustainable over time and can lead into yo-yo dieting. Instead of trying to make it work, why don't you try to change small things that are not working. Are you addicted to sugar? Cut out your midday soda and replace it with fruit. Do you tend to binge at night? Spread out your meals during the day with protein, carbs, and fats to keep blood sugar steady.
2-It's just not working. Have you had this feeling with your diet? Are you working hard at eating right, training, and taking the proper recovery to find that you are stuck? This happens to the best of us. When everything "looks" good on paper yet it's not jiving with your life, maybe look into other aspects of your life that can be re-evaluated. A new training plan or different recovery plan might be the trick to get even more motivated. So what if its not working now, try something new and it might work !
3- You are just doing it to do it. What kind of life is that ? Following a plan that is not making you happy is setting you up for failure. You need to have a solid plan that you enjoy and can follow long term. It’s time to let go. Dieting should not make you hate food, just like dating should not make you hate men or women. Break the cycle now, before you find yourself backtracking – physically and emotionally.
Someone once said, “Never love anybody who treats you like you’re ordinary.” We can think of food in the same way. Never follow a diet plan or a nutrition guru that assumes you’re just like everyone else. You are not the person on TV or in the magazine. Be an individual and follow a plan for you !

Wednesday, July 6, 2016

What does your body need?

Eating healthy might seems like a scary task for many. You might not know what to eat and that leads you to just stick to something "easy" and not as nutritious. I want you to start to think of the foods you are eating and your eating habits. It might be a slow process but everything worth it is worth waiting for.
First step is to learn your body. What does your body need and crave. What do you train better with: fats or carbs? How do you feel midday ? These are things to start analyzing. There is no one perfect ratio for all people. Some people do better with more carbohydrates. Others do better with a bit more fat or more protein or maybe a lot more. Make sure you get a good mix of proteins, carbohydrates, and fats in your diet. Then once you have that locked in, you can begin tweaking things one way or the other to see what type of diet makes you feel, look, and perform your best.
Step two of the process is getting tune to how you feel. DId you eat a meal that didn't settle quite right ? How you feel after a meal can clue you in to how your body responds to food and help make any diet tweaks you need. For example, you might get hungry an hour or two after eating a healthy meal. Or you might notice you feel sleepy or unfocused after a big meal.
Examples of healthy complex carbohydrates:
Whole grains - rice, wheat, oats, barley
Foods made from whole grains - oatmeal, pasta, bread
Starchy vegetables - potatoes, corn, pumpkin, beans, lentils, peas
Step three, shop smarter! The perimeter is where you generally find the one-ingredient, whole foods. So shop on the perimeter of the store and buy meat, vegetables, leafy greens, as well as some fruit, nuts, and berries. Almost all the processed foods are kept in the center of the store, in the aisles. Try to eliminate any processed or added sugars as well.
Step four, the deadlift question. If someone approaches you and tells you nutritional advice that just sounds a bit off, stop them and ask what they deadlift. If they don’t know what a deadlift is or they haven't worked out in a long itme, its ok to dismiss whatever diet plan they recommend.
When choosing a plan think about your life. What do you do during the day and how can this adapt into your lifestyle ? As your life changes, your eating habits may change too. Just remember to always stop and think about what you put in your mouth.You make every decision to put it in your mouth no one else does! So eating bad or eating good is just another decision you need to make !

Monday, July 4, 2016

Nutrition can be simple !

When it comes to fitness and nutrition, what should/ can you believe? There are rants, discussions, research and studies done about what diet and fitness protocol is the best. There are a few coaches who truly care about the health and well being of their clients and athletes. Educating and providing the right facts behind what will have the most lasting effect. However, many people do not have the best interest at heart and the industry takes advantage of them.

Nutrition is often the first thing that is over complicated. The fitness professional's skillset will always be required to guide and motivate, but communications about getting healthier should be simple, realistic, and easy to implement.

The truth is, nutrition can be easy if you are taught how, what, and how much to eat. You might be surprised to see that you can do this with ease and it will not lead you to starvation or limit your quality of life.

- Eat whole foods
- Limit artificial sugars
- Eat meals, try not to graze all day.
- Limit alcohol to 1-2 servings a week
- Sleep 7-9 hours nightly
- Manage your stress
- Move often
- Actively exercise at least 3-4 times a week doing something you enjoy
- Cook from home with whole foods
- Incorporate different types of meals. Try one meatless day and one new recipe a week

The biggest part is behavior change. If you are not willing to change a behavior, your efforts will only last so long. Your goal should be to try one thing from the list. Don't overwhelm yourself will all of them at once. Ease into it and see the efforts reap great rewards.