15 Tips To NOT Gain Weight During The Holidays

The holiday season is the time to bring people together. Celebrate. See family…. And gain unwanted weight.?.?.?.

It’s why, in a survey done about New Years Resolutions,  45% of people had “Lose weight or get in shape” as part of their resolutions.

And this time of the year plays a BIG part in that. Between Thanksgiving (for some, Halloween!), and New Years, a lot of people gain unwanted weight. I’ve asked a few people about past years weight gains. Some said 5-10lbs, some went up to 15+lbs.

That’s a lot of weight in such a short amount of time. So, I wanted to share some tips, and tricks to combat that seasonal weight gain.

  1. Maintain a normal workout routine.
  2. Don’t skip workouts. 10 or 15 minutes is better than nothing.
  3. Get proper sleep (less sleep= more cravings).
  4. It’s ok to say NO. To seconds, extra food, more wine…
  5. Fill your plate with a lot of protein and veggies. Aim for at least 70%.
  6. 1 plate rule. Fill it up. No second trips.
  7. For salads, choose oil based over creamy dressings
  8. Be picky with food. Eat the food you REALLY want. Not just because it’s there.
  9. No grazing. Hold a convo or catch up with people away from the kitchen.
  10. Be mindful of snacking. Eating the cookie is fine. Eating the whole tray, not so much.
  11. Don’t have back to back unhealthy meals.
  12. Be mindful of alcohol.  Liquid calories add up quick!
  13. Go for a walk after a big meal.
  14. Keep stress levels down. Meditate,  do yoga.
  15. Enjoy yourself! Any unwanted weight that you put on can go away once you’re back into a normal health/fitness routine.

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What Happens When You Reach Your Weightloss Goal

What happens when you hit your weightloss goal? Yes. It does happen. I know it seems impossible while you’re in the middle of your goals, but it does and will happen.

Listen to episode 33 of the #1LIFE1YOUPodcast

So, what happens? Are you done? No more gym. No more eating healthy… Stepped on the scale and the magic number appeared! Awesome!!!

No what?!

The answer is simple in writing but can be difficult in execution.

You keep going.

If you take ANYTHING away from what I say/write, it’s that there is no end goal for health and fitness.

I want you to be just as healthy at 60 and 70 as you are at 30.

I get that once you hit and reach your goal… Once you’re there and the high of accomplishment starts to wear off, it can be difficult to push yourself to keep going.

But, having the mentality that it’s not about summer diets or beach season, but it’s more about being healthy when you’re 75… that’s what will keep you going.

You hit your goal! Congrats. Are you happy? Yes? Awesome. Now the goal is to stay that way!

Keep eating healthy. Keep exercising.

We are in this for life. A ways remember that!

It’s YOUR Social Media

A small part of my talk with Rob Riley was about social media/media consumption, and the importance keeping it as positive as possible.

1LIFE1YOU Podcast Episode 31 w/ Rob Riley

The news makes its money from getting views, and with that showing you all the bad or horrible things happening draws more views. Think about it… we all look at the cars that crashed on the roadside..

And that’s what the news knows. The negative draws. But, that can have an impact on how you go about your day and life.

Negativity leads to more negativity.

The same goes for social media. If your feed/timeline is full of negativity, complaining, arguing, that will seep into your own life.

But the coolest thing about social media is, YOU CONTROL IT.

If John is posting negative things on his own social media, and you’re tired of seeing it.. unfollow him. Boom! All lf his negative posts are gone.

And this goes for EVERYONE. Friends, family, coworkers, everyone.

It’s your platforms. You build and create what you see and not see. And if they have a problem, oh well.

Your own peace of mind is more important than their follower count.

Try it out. Go through whatever platform you are on, and unfollow or delete anyone that constantly post negative things, and watch how much better you’ll feel as you start scrolling through your own feed.

Social media isn’t bad. It’s only a platform. People are the ones who choose how to use it.

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Tips To Start Running

If you’ve thought about adding running/jogging into your workout routine, but didn’t want to do anything wrong, get hurt, be unprepared, keep reading this for my tips to help you get started.

1. Warmup Inside

This is especially big when it starts to get colder outside. Warming up before you start your run get your body loose and ready to move. Do a quick 5-10 minute warmup to get your heartrate up.

2. Stretch after your warmup

You don’t want to stretch cold muscles. Warmup, get loose, then stretch out.

When I’m running, I’ll even go maybe 1/4 mile, then stop and stretch. Focus on your whole body, not just your legs.

3. Don’t worry about tracking

There’s a ton of nice apps, and watches that can track your run. But at thw very start, I would recommend not to do any of that.

Just go out and move. See how you feel. Then after a couple times out, start tracking to make sure you’re progressing.

4. Dress for the end of your run

You don’t want to over dress, then start over heating and want to ditch all your clothes. That’s why warming up before is big.

5. Shoes and Clothes

Make sure your shoes are in shape to run in. Check the heels, soles, and insoles. Running in bad shoes can quickly lead to blisters. And no on wants that.

Also, if you can, don’t run in cotton clothing (especially underwear). Chafing is not fun!!!

Dri fit clothing and moisture wicking socks are a big plus when running

1LIFE1YOU “Drink More Water” Tee is available now

Bonus: JUST START

Seriously, just go out and move. Trust me, we are all bad at running at the start. The air hits your lungs. Being out of breath. Being out of shape….

But, just go out and start. The day 1 is the worst day. Every time out, you’ll get better.

Eating Healthy Is Expensive Is An Excuse

Everyone thinks eating healthis super expensive, when it’s really not.

If you ever find yourself asking why the burger and fries from *insert fast food place here* is $1.99 and the salad from the same place is $7… there’s 2 reasons:

1. The burger and fries are of the CHEAPEST quality they can be and still be considered food.

2. The salad is actual food and real ingredients. And they mark it up because they pay more for REAL FOOD.

To counteract that, stop making your nutrition choices in a fast food place!

Go out and go food shopping for yourself.

A bag of salad is $3 (split into 2)

Healthy dressing $3 (split into about 6)

Family pack of protein $1.99-$2.49lb (split into 4 / lb)

So, per meal, you can have an actually healthy salad for $2.50 (make it $3 for added veggies)

Multiple that by 5, and you have 5 lunches for maximum $12 total.

Now, I know people that spend that, easily, on lunch everyday! And it’s doing their body no good. Ordering out, drive through, fast food, is either cheaper quality food or overpriced because that store has to make a profit.

You can do the same math for Breakfast and Dinner.

Eating healthy is expensive? But, you just spent $6 on a coffee that 800 calories. When you could of brought a dozen eggs, potatoes, spinach for $9, and that would last a week….

When you cook for yourself, eating healthy is not expensive.

And even if you do go out and buy healthier options while you’re out, and spend $10. Don’t say it’s expensive. Flip the mindset around and say it’s an investment in your body.

We say eating healthy is expensive because it’s an easy excuse to use to go eat fast food. Taking the easy option.

Eating healthy is as expensive as you want to make it. Saving money requires a little more effort. But, is it not worth it?

Is being healthy not worth the exter dollar or the extra hour meal prepping your lunch.

Stop making excuses for why you eat the way you do and take responsibility for your actions.

Your life. Your choices.

THE GOAL IS TO BE HEALTHY FOR LIFE

When I’m talking about health and fitness, I’m not speaking about trendy diets, get fit quick plans, or the bs you see on social media. (Unless it’s to say, don’t do those things!)

Listen to episode 28 of the #1LIFE1YOUPodcast

I am talking about being fit and healthy for life. A lot of us have 1, 2, 3 more lives to live. Those years are what I’m speaking on.

Continue reading “THE GOAL IS TO BE HEALTHY FOR LIFE”

When being selfish is ok

A quick story from someone that DM’d me on Instagram.

You can listen to episode 27: being selfish is ok

It may sound messed up to some and some may not understand, but she was telling me about how she has been taking her own time back. And being more selfish with who or what she gives her time too.

Continue reading “When being selfish is ok”