Saturday, March 31, 2018

Consistency is KEY !

Consistency is 🔑 !! If you want it to happen, follow these 5 steps that will lead you to great results.
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Eat mostly whole foods that come from the earth!! Think lean protein, veggies, fruits and healthy fats ! 
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Get in at least 20 minutes of exercise daily. This can be taking a walk, parking farther from the store, taking the stairs or going to the gym. Make it count! 
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Find time for meditation and relaxation daily. It can be 5 minutes before bed but calm your mind down.
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Get enough sleep! I can't stress this enough! There are studies that show if you sleep less than 6 hours your chance of becoming pre diabetic increases. Not to mention the scale starts going up and weight loss is stalled.
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Take supplements to fill in the gaps of your nutrition but don't rely on them for magic! If you use supplements they are to enhance your diet and Training not make up for it!
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Be consistent and be patient. If something is fast and seems to good to be true it usually is ! If you lose weight quickly, the weight comes back just as fast! Slow and steady wins the race on fat loss!
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Friday, March 30, 2018

1800 Calories OR 1800 Calories.. Your choice!

1800 calorie day: the same amount of calories, but a whole different feeling for your body!
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🍎 Eating more 'whole & healthy foods' helps to get enough nutrients in and especially fill up your stomach. All of this reduces your hunger feeling.
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1️⃣ Option 1: calorically dense foods, also known as 'high-calorie foods'. This means you eat a lot of calories for a little amount of food.
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2️⃣ Option 2: not calorically dense foods. You can eat more, feel fuller longer and chose a variety of options from veggies, fruit and lean protein.
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🔥 If you are looking to lose weight, make sure you know what you are eating.



ONLINE COACHING

Strength is gained in the range it is trained. Now more than ever I am getting questions about how to make a sustainable lifestyle change. There is a HUGE obesity epidemic on our hands and YOU are the only one that has the control over it.
I am here to help you move better in your life. You need physical fitness in your daily routine to function at an optimal level. Do you want to depend on others as you age ? Or do you want to be independent and mobile for a long time?
Taking the time to dedicate 20 min to training 3 times a week can have substantial changes to your health, outlook on life, and overall body composition. Don't go at this alone! I have coaching opportunities open for you to get a custom program that fits into your lifestyle!
Contact me today for a free call to discuss your goals. Please share and tag your friends!