1.Try a new sport or exercise you have always wanted to increase your cardio options and keep it fun.
2.Did you know? All you need for a total body Strength program is your body weight and a Ball. If this is interesting to you have a trainer make you a program.
3.Charge up your cardio- more from machine to machine (10 min. each).
4.Keep non-perishable foods, such as soy nuts, jerky, or protein bars in your purse, car, and gym bag so you always have something to eat when you are hungry.
5.Avoid grazing on your kids/spouse’s food that is leftover on their plate. It is mindless eating that you don’t necessarily adjust for when eating your own next meal or snack.
6.At potlucks or buffets take a moment to look at all the foods being served so you can pick and choose what looks best to you. Don’t forget to practice the plate model.
7.Plan ahead by cooking 6-7 chicken breasts on one day for the entire week.
8.Wear a pedometer everywhere you go! This is not considered your workout!
9.Avoid the junk food aisle of the grocery store. Soda, chips, cookies, and beer. No need to walk down every single aisle.
10.Remember that just because it say 0 grams of trans fats on the food label, doesn’t mean there’s no trans fats in the food. The law says that a company can say 0 grams when there’s less than a half gram per serving. Make sure you scan the ingredient list for hydrogenated or partially hydrogenated fats.p>
11.Get outside – Mow the lawn, pull some weeds. Keep your yard and your body looking good.
12.Be smart about pain- Don’t let your pride get in the way of a healthy, strong body. See a Personal Trainer, Massage Therapist, and acupuncture.
13.If you workout, workout w/a heart rate monitor to monitor your intensity and progress.
14.Choose an outdoor activity at least once a week. Don’t do cardio machines all the time.
15.Don’t Remember how to lift correctly in the FWC? Re-Visit your Personal Trainer.
16.Don’t run on consecutive days. Cross-train.
17.Keep your energy up by eating small, frequent meals.
18.Plan ahead by cooking 6-7 chicken breasts on one day for the entire week.
19.Workout buddies are great for motivation, accountability, and keeping things fun.
20. Vary your workouts often to keep from getting bored.
21. H20! Always drink plenty of water during workouts.
22. Eating foods high in fiber such as fruits, whole grains, and vegetables can help lower your cholesterol.
23. 20/20 protein shakes are a great source of protein and carbohydrates, as well as a good source of calcium and iron.
24. Taking a multivitamin with food is recommended for better absorption of all vitamins and minerals.
25. Eat breakfast daily. It is the most important meal of the day.
26. Eat a meal or snack every 4 hours.
27. Stop eating at least 2 hours before bed.
28. Begin your daily water intake by drinking a glass of water just after waking up in the morning.
29. Don't shortchange yourself on sleep. Adults need 7-8 hours of sleep per night.
30. When you are feeling hungry, try drinking 2 cups of water and then wait 15 minutes. Sometimes what we think are hunger signals is really just our bodies asking to be hydrated.
31. Did you know that people who consume breakfast daily eat less calories throughout the day and are able to maintain this weight better? Get your beakfast in!
32. Buy new workout clothes that you feel good in. You will be more apt to want to go to the gym.
33. If you are having cravings wait 15 minutes, if you still have the craving eat a small portion of the food... But usually it will go away.
34. Eat your calories, don't drink them!
35. Remember to have some protein with all your snacks.
36. Order dressings and sauces on the side to control how much you use. This makes it easier to meal track.
37. Plan ahead for snacks on trips. Take extra to share with others.
38. If you are attending a wedding (or in the wedding) be sure to eat just before leaving for the ceremony. This will help you avoid unhealthy options that may be served.
39. Keep a notepad in your kitchen to update throughout the week with food items that you need so that when you grocery shop, you go prepared with a list.
40. Eat mindfully! Take your time to enjoy your meals, comment on flavors, and stop eating before you become uncomfortably full.
41. Measure and weigh your food once a week to make sure your portions are not getting bigger.
42. By requesting no mayo and no cheese in sandwiches, you can save 200 calories.
43. Take advantage of the wonderful summer weather. Try a new activity each week like kayaking, rollerblading, or anything else you have never done before.
44. Pack your bag the night before your workout and even sleep in your workout clothes. This will help decrease the urge to skip that morning workout.
45. Create incentive points for yourself for 5 days of exercise.
46. Make sure you schedule your 10 week post evaluation with your 20/20 physician. This is a great tool to keep yourself accountable.
47. Don't forget the grocery store can be a convenient place to get a snack or meal on the run. Healthy choices include: cheese stick and a piece of fruit; hummas and baby carrots; BBQ pork with hot mustard; or a rotisserie chicken.
48. Chew gum if you are around foods that are very tempting.
49. Drink a full glass of water before considering a second helping.
50. Keep a nonperishable snack in the glove box of your car so that you aren't tempted to hit the drive through on your way home from work. Try items such as raw almonds, soy nuts, jerky, or protein bars.
51. To keep your sodium intake in check refer to the nutrition facts panel and choose food products that contain 400mg of sodium or less per serving.
52. Don't skip your afternoon snack! A healthy snack consists of 150-200 calories and includes a protein and carbohydrate. Example: apple and low-fat cheese stick.
53. To create more variety in your diet, set a goal to cook one new healthy recipe a week.
54. Always keep a water bottle close by.
55. Find a healthy work out buddy to help keep you accountable.