Posts Tagged ‘ diet ’

Resolutions 101

With a brand new year ahead, January is always so full of promise and motivation. But year after year the gyms empty out by February and most people will forget what their resolutions are before St. Patrick’s day. But how can you keep the motivation going for all of 2012 and finally see a resolution through the entire year? Here are a few tips and tricks to make this year  the year you finally stick to all of your new years resolutions.


  • Plan Ahead! Don’t wait until December 31st to decide what your resolution for the new year will be. Take time to evaluate the areas of your life you want to improve upon and make a conscious choice about what you will be working on for all of 2012.
  • Be realistic. When choosing your resolution be sure to make it something that is realistic and attainable.  Instead of swearing off chocolate for the rest of eternity, resolve to eat less than you currently do or gradually lower your intake throughout the year. Don’t choose a resolution that will set yourself up to fail.
  • Make a plan. Sit down and write out all of the ways you plan on helping yourself achieve your goal for the new year. If your resolution is to get in shape, research local gyms and parks. Schedule out your year with goals and deadlines. It’s much easier to stick to your resolution when you have a plan of how you are going to do it.
  • Talk about it! You are not an island. There are going to be days when sticking to your resolutions are going to seem impossible and that is why you shouldn’t keep your resolution a secret. By talking about your resolution  with other people in your life, they can help keep you accountable and offer you much needed support on your bad days.
  • Reward yourself. Mistakes and slip ups will happen. But instead of beating yourself up about it, set up goals and deadlines and reward yourself when you reach those goals!
  • Stick to it. Even if you slip up or slack off, all is not lost. Stick to your resolution even after you mess up. Revise your plan and goals and keep trying. By not immediately chucking your resolution through the window after the first bump in the road, you are much more likely to have positive results in the end.



Staying Healthy During the Holidays

December is full of hustle, bustle, excitement and holiday cheer. But it can also be a time that is stressful for some and a time where a lot of people put their health and exercise on the backburner. Here a few tips to help you stay on track with your health and exercise goals as well as getting the most out of your holiday!

Stick to your routine! With vacations, travel and special holiday hours almost everywhere in December, it is easy to get kicked out of your normal routine. But don’t let a new city, closed gym, or a few days with the family stop you from exercising. If your holiday plans have brought you to a different city, do a little research and see what’s available to you in your new surroundings. And even though you may not be able to get to the top of notch gym you may be accustom to, every city a variety of places where you can get in a workout. Look up some local parks, pools, and bike paths. And if those options don’t pan out, you can always put on your sneakers and go for a walk or run and explore the outdoors of a new city for free.

Stop the “New Year’s Resolution” Mentality. With January 1st just a few weeks away, many of us are deciding on and preparing for our new year’s resolutions. But with this day and possibly a new lifestyle looming ahead of us, many use the holidays as an opportunity to indulge in all the lifestyle behaviors they are soon going to give up. Eating extra sweets, having another drink, or skipping another day of working out doesn’t seem like a big deal when you are planning on being very regimented and committed to your new goals come January. But instead of waiting until the clock strikes 12 to start your diet or start exercising more, start today. By making a healthy change in your life today, you avoid the risk of indulging “just this one last time” over and over again.

Moderation. The holidays bring an extra level of temptation when it comes to food and sweets. There is no need to swear off your favorite meals, drinks, and treats entirely but when you do choose to indulge make sure you do so wisely and remember the key is moderation! A healthy meal followed by a small treat will keep you full and satisfied!

Holiday Sickness and Blues. With winter’s short days, long nights and cold weather the holiday season can often bring around depression for some people. If you think you are experiencing some holiday blues, try and go outside and get some sunshine or do some exercise. These things have proven to help improve your mood. Also, if the holidays are getting you down, be sure to talk to someone you trust about it. Often just expressing what we are thinking and feeling can help lighten the load and instantly make us feel better. Winter’s months also often bring about sickness. From stuffy noses, to head colds, to sore throats. To help avoid catching any holiday bugs be sure to get enough sleep at night as well as take a multi-vitamin or some extra vitamin C. Also, be sure to wash your hands frequently. Traveling and be around lots of other people is an easy way to catch a cold!

Take Time for You. There is often a lot of pressure put on us to spend the holidays surrounded by family and loved ones. But often this can be a very stressful time of the year. Be sure to make time for yourself. Go for a long walk, take a hot bath, curl up in bed and watch a movie. Dedicate some time in your life for yourself. Taking time for yourself is an easy way to unwind from a hectic holiday schedule and an easy way to de-stress.

Increasing Your Metabolism

Unfortunately we all can’t have the metabolism of a 16 year old teenage boy and as we age our metabolism slowly declines. Metabolism is not only based off of your age but also your height, weight, gender, body composition and genetics which can all play a role in how fast your body burns calories. However what many people don’t realize is simple alterations and additions to an individual’s diet can help boost your metabolism.

The number one thing to remember is skipping meals and/or fasting will not help you lose weight it will actually increase your likely hood of gaining weight. This is because long periods of not eating will slow your metabolism and cause the body to go into starvation mode. And therefore lead to the body storing fat as its main source of energy.

Some tips to keep in mind whether you want to up your metabolism or even lose weight is to eat 4 to 6 small meals a day or try to eat something light and healthy every 3-4 hours. Food is not the only thing your body needs to keep your metabolism running. Hydrating your body with plenty of water also plays an important role. Finally it is essential to stay active by exercising because not only will it help you keep a healthy figure, it will also help to increase your metabolism to burn off those pesky calories that we all share a love/hate relationship with.

Below are some foods that may help in firing up your metabolism. Try incorporating them more frequently into your diet to increase your metabolism.

  • Green tea
  • Flax seed
  • Hot peppers or cayenne pepper
  • Garlic
  • Foods containing vitamin C (i.e. oranges, grapefruits, lemons, limes)
  • Berries
  • Fish
  • Lean protein
  • Broccoli

By: Heather Coffman

Daily Motivation

Daily Motivation

Daily Motivation