1. "If you keep good food in the fridge, you will eat good food." It's simple and easy to follow and is the main premise behind pretty much every program and challenge we run at Tuff Girl. It doesn't have to be time-consuming, but it does have to be a priority. You're body will thank you for it.
2. De-Frizz your life. Cut out all the noise and fluff that's in your life. My rule of thumb: If it's NOT helping me to grow, contribute, or fulfill my personal goals or mission in a positive way, then it's probably wasting my time. All of that "extra stuff" = stress. Stress increases cortisol in your body and that = more body fat. Plus, it takes away the most valuable resource which we have, our time.
3. "You gotta get up to get down." At work? Get up from your chair at least every 20 minutes. Have a quick stretch and maybe do a squat or 2 before you sit back down. You'll be amazed at how much better you feel. You'll get your blood circulating again, you'll probably notice you can focus a little better, and you'll be a hit in the office with your snazzy dance moves.
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4. Catch those ZZzz's. Did you know that over 40% of us suffer from chronic lack of sleep? Lack of sleep is associated with impaired memory, slowed speech, lack of ambition, and will lead to imbalanced hormones in your body causing weight gain and chronic fatigue. Shoot for 6-8 hours of uninterrupted sleep. Check out the Jawbone Up that tracks your sleep for you! https://jawbone.com/up
5. Get your Protein every time. Having protein at every meal will help you to not only maintain your muscle mass and increase your resting metabolism (helping you to burn more body fat at rest), but it will keep you fuller much longer and help you from eating junk. I personally try to keep my protein intake around .65-.75g/lb of body weight. In general, aim for about 30% of your diet to come from protein.
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6. Wake up with Water. Start your day off with a big glass of water to cleanse and help detox the system from your night of built up toxins. Also, shoot for drinking 1/2 your body weight in ounces every day.
7. Get Yourself Some Fish Oil. Want to strengthen your immune system, reduce your inflammation, protect against cancer, and speed up your fat metabolism? Do yourself a favor and get some good quality Fish Oil.
8. Think before you ACT. Remember, BEFORE you put any junk into your mouth- ask yourself "Is this worth it?" It is worth how you'll feel afterwards, and is this helping you to move closer to or farther away from your goals? Mindless eating in front of the computer or TV has contributed to significant weight gain in many people. Be conscious of your actions, and you may just find that your scale starts to drop pretty quickly.
9. Be an Inspiration. Do you have friends or family in your life that need to make a lifestyle change to get themselves healthy? Set an example and be a role model. Invite them to workout with you or share recipes that you find. Leading by example is one of the most POWERFUL ways to influence those closest to you (and others). Here's your opportunity to not only make a huge difference in your own life, but in those that you care about most.
10. Don't Cheat Yourself. This one goes without saying. Don't skip your workouts when you are tired. Don't cheat on your reps or on your form when you're training. The only one you are cheating is yourself. Commit that 2013 is your year to STEP-UP and make a change. Having a support and accountability in your workout program is critical for success.
11. Spice it UP! Add spicy seasonings to your meal (like red pepper flakes, black pepper, & ginger). It will help rev up your metabolism. (But watch the salt.) Studies have proven that eating spicy foods can increase your metabolism up to 8% over a normal rate AND has the potential to make you feel fuller, longer. Double Bonus!
12. P & P. Plan and prep your foods in advance. This is truly the KEY to being successful in losing weight or cleaning up your diet (and pretty much everything else in life.) You have to set yourself up for success if you want to see change. Remember- if it is truly IMPORTANT to you, you will find a way to make it happen. Helpful tip: Block out time in your schedule to get your food shopping and meal prep done.
Helping you live a healthier life,
Erica Martin, CPT, CF-L1
Tuff Girl Fitness/Tuff Girl Boot Camp
1108 E. Stanley Blvd. Livermore, Ca 94551-3122
(925)518-4114
http://www.tuffgirl.com
