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In fitness, like life, you face many obstacles. None of the obstacles you face will ever prove more challenging than when you face yourself. How many times have you seen your fitness journey through to the end? If you have not, what’s stopping you? If you answered “me”, you are correct. Most people sabotage their efforts before they really get started. Here are some helpful tips help you overcome self-sabotage and finally achieve your fitness goals.
- Reprogram your thinking. There is a popular saying, “You can’t build a positive life from a negative mind.” The same is true for fitness. Eliminate limiting beliefs and thoughts. Eliminate the words “I can’t” and replace them with “I am”. Do not focus on what you may not be able to do. Instead, focus on what you are capable of performing. For those things you may not be advanced enough to perform, it is not a matter of “I can’t”, but rather, “I can’t right now.” Your perspective is everything when it comes to achieving what you want.
- Stop comparing yourself to others. While it is perfectly normal to aspire to reach a level someone you look up to has already achieved, do not make the mistake of comparing yourself to that individual. Comparing your start to their middle or end is a sure way to derail your fitness goals. Remember, you are not competing against anyone other than yourself. Focus on becoming your best version of you. Maintain a photo journal to see where you started and how far you have come. It’s only you versus you.
- Manage your outcome expectations. Be realistic in your expected outcomes. If you have never run a day in your life, do not expect to run a 3K in one week. Fitness, like anything else worthwhile, takes time. Take your large fitness picture and break it into smaller, manageable parts. Rather than attempting to sprint to the finish line, pace yourself for the full length of the race.
Putting these three tips into practice will yield incredible returns on your fitness goals. All change begins with self. In order to do better, we must commit to being better. Change your mind and you can most certainly change your life.
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As we enter the season of celebration, families and friends plan to gather for joyous occasions of stories, laughter, and feasting. This time of year typically sparks excitement and whets the appetites of many for great food. Holiday eating doesn’t have to be a game of indulge now, regret later. There are ways to enjoy the seasonal feast without compromising your waistline.
Here are a few tips to help you navigate the festive spread.
- Don’t skip meals. Skipping meals earlier in the day does not give you license for overindulgence at dinner. In fact, skipping meals actually leads to consuming more calories.
- Start with vegetables. Undoubtedly, festive meals include a plethora of carbs, as well as protein. You can still enjoy some of those favorite foods that aren’t normally a part of your daily nutrition.First, fill half of your plate with veggies first. Next, opt for proteins before finally rounding out your meal with smaller portions of your indulgence.
- Plan healthier meals. If you are hosting the event, opt for healthier replacements to some of your traditional ingredients (e.g., sub egg whites for whole eggs – 2:1 ratio).
- Make time for light activity. Some movement is better than none at all. Take a walk after your meal or plan time earlier in the day to get some form of activity in.
- Avoid calorie-rich beverages. Don’t lose calories by drinking them. Instead of carbonated beverages like soda or other sugary drinks like iced tea, opt for sparkling water, or, water with a twist of lemon or lime.
Staying on track during the holidays can be tricky but with the right tools, you can successfully navigate your nutrition to satisfy your palate and maintain your fitness goals. Remember, accountability, like consistency, is the key to ensuring your success.
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