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Five Simple Weight Loss Tips

Sep 27, 2022

Have you tried to lose weight in the past and failed?

You are not alone!

I have been a personal trainer in San Jose for over 30 years now.  By the time someone reaches out to me and my team at our personal training studio, they’re often desperate and tired of having so many failed attempts at weight loss.

Honestly, the physiology of weight loss is rather simple, but the process of putting the pieces of the puzzle together to make it happen and sustainable over time can be quite difficult for many of us.

A common theme I’ve seen that leads to failure in weight loss is trying to do too much too soon, and/or doing things that are unsustainable over the long term.

As I look back over 3+ decades of coaching people, I’ve come up with a list of 5 things I’ve seen work really well for people when they decide that losing some weight is something they need to do.

They are super simple. 

They are not drastic.

They are things that you can work into gradually over time — so you just try to do a little better with them each week.

If you’re struggling with weight loss, perhaps some of these tips will help you!

 

Here we go……..

 

1)  Log your food intake

 

If you don’t know what you’re eating, you don’t know what needs to be changed!  Do you need more protein?   Less fat?  Or perhaps you’re low on fiber?    Yes, it’s tedious to do, but you don’t have to do it forever.  Simply log for about 5 days in an online food journal like www.myfitnesspal.com   in order to see not only the average calories you eat in a day, but also how those calories break down  as far as your protein, fat, and carbohydrate intake.  And — don’t forget to see how much added sugar you’re eating ;-).   This, right here, can be a game changer for many people and a great starting point for making healthy changes.

 

2) Pay attention to the calories you drink

 

Liquid calories don’t fill us up like solid food calories do.   Liquid calories are often the “forgotten” calories as well in that we don’t really add them into our mental notes on what we eat on a particular day. However,  those forgotten calories may end up on your waistline!  Journaling your food will help you see where and when  you’re getting liquid calories.  Are they adding too much to your daily intake?  Are they adding a bunch of sugar to your diet?  We’ve seen clients drop several pounds in a month simply by taking soda and juice out of their diet!

 

3) Increase your vegetable intake


Let’s face it — most of us don’t eat enough fresh produce — especially vegetables!  And, how many times have you had someone tell you to eat MORE of something when you’re trying to lose weight?!   Your friendly San Jose personal trainer is telling you to eat MORE — more veggies.  Make them a side dish with every dinner you eat at home.  Consider a big salad with lots of greens, fresh veggies and lean protein for several lunches each week.  Adding veggies to your diet is super easy — you just need to keep reminding yourself to eat veggies with every lunch and dinner.

 

4) Limit take-out and restaurant meals

I’m all for supporting small businesses and taking nights off from cooking — but if more than 40% of your meals are coming from commercial kitchens — you will likely have a hard time losing weight.  Commercially prepared foods simply have more saturated fats, added sugars and salt.
Cooking at home doesn’t have to be extremely time consuming.  Frozen pre-cooked proteins (sirloin patties, chicken breast, grilled fish fillets) paired with some steamed veggies (yes, even frozen veggies steamed in the bag!) makes a great, healthy, fast meals.  If you have time on day off — make a big pot of soup or chili and package up into individual containers.  Easy!  Bonus:  you’ll also save money on your food bill when you eat at home more.

 

5) Don’t Diet!

I know — you’re trying to lose weight.  You should “diet”, right?  Nope.  I define “diet” as something that is restrictive and unsustainable.  “Dieting” will eventually stop, and you’ll be back at square one.  But — if you follow one or more of the first 4 tips I’ve listed here, you may not ever have to diet again!

These tips are do-able for the long haul.  They’re not crazy,  wild things that are unsustainable.  Okay, the food journaling will get old done long term — but like I said — you don’t have to do it for very long to see your nutrition habits and make plans for changes.

In a nutshell — aim to make a few of your meals healthier each week.  More veggies.  Less sugar.  Be mindful of the calories you drink. You get the picture!

 

These tips, practiced over time, can yield great weight loss results!

 

Committed to your success,

 

Coach Becky

A Simple Weight Loss Trick You May Not Have Tried

Aug 08, 2022

One small change that is often overlooked by people seeking weight loss is doing a water inventory: How much water do you drink every day?

You might be surprised!  It may not even be close to the recommended amount.

 

⇒Most health experts recommend that you drink half your body weight (in pounds) in ounces of water per day.  Example:  A 150 pound person should drink at least 75 ounces of water a day.

 

If you are super active (e.g., a long distance runner or cyclist) that number will need to be increased.

 

This might sound boring,  but take a moment to reflect on your water intake over the past few days. Did you even get close to half your body weight in ounces of water each day?

 

Honestly, I have to make a concerted effort DAILY to drink that much water — and I’m a fitness professional!  I KNOW this information, but I still need to make a conscious effort daily to drink enough water.   A glass of water with every meal isn’t going to get me even CLOSE to my number.

 

So — my take away for you today is to DO A WATER inventory.  If you’re trying to lose a few pounds , it really CAN make a big difference.

 

 

Why is water such a big deal? 

 

#1) Water Aids Fat Metabolism in the Liver

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking half your body weight in ounces  of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build up of waste products that slow down the process of fat metabolism.

#2) Water Helps Balance Hormones

Without getting too technical about the science of fat loss, it’s important that you understand your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#3) Water Reduces Calorie Intake

Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake.

By drinking half you body weight in ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. Over time,  this decrease in calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, and a heartier immune system.

So — do that water inventory this week ;-).  Get one of those fancy water bottles that monitors your daily intake and reminds you to drink your water throughout the day.

 

I think it goes without saying (but I’ll say it anyway because that’s how I roll) that if weight loss is one of your fitness goals, it’s best if you do a FULL inventory of what goes in your mouth — not just water.  But, increasing your water intake is SUPER SIMPLE to do, and a great first step toward feeling better and dropping a few pounds.

 

The next step is looking at your calories in/calories out ratio.  My team and I can help you with that ;-). 

 

If you are not currently a client – please consider working with us in our Personal Training JumpStart.  You get a 90-minute Success Session with me and 4 semi-private personal training sessions over a 3-week time frame.  In that three weeks, we’ll also give you feedback on your food journal and help you make changes/adjustments in order to achieve your goal.

If you’re ready for a JumpStart, simply fill in the form below and I’ll get back to you with next steps.

 

Now go take a sip from that water bottle :-).

 

Committed to your success,

 

Coach Becky

 

 
 


boost your fitness results

5 Tips for Better Workout Results

Jul 21, 2022

I’ve got a list of 5 simple things you can do to get better results from your workouts.

By “results,” I mean noticeable changes in your stamina, strength, energy, and overall fitness.

Before I get into the tips, I want you to remember one thing that will help drive all of those results:

YOU ARE AN ATHLETE in training, no matter how young or old you are, or your current fitness or activity level.

You are training for your BEST LIFE.

Having a fit, strong, and healthy body that can help you make the MOST of every single day is something worth fighting for!

My hope is that these tips will help you save time and get super focused so that the time you spend working to improve your health and fitness creates the results you want!

Tips To Improve Your Workout Results

5 Ways To Boost Your Workout Results

 

1: Set your priorities

In other words: Get excited about a goal! Want to be able to do 10 push-ups or pull-ups? Run 3 miles without stopping? Add distance to your golf drive?

As adults, we often write off those goals as silly or frivolous. They aren’t! They can add a fun factor to your routine (and also a clear purpose).

Setting priorities gives you focus and a purpose.

 

2: Have a plan

Now that you have a priority, create an intentional workout program – and make sure to include the RIGHT kinds of exercises to hit your goals.

Example: if you want to be able to do 10 push-ups, running 3 days a week won’t help you with that. But building your strength (especially core and upper body) will.

 

3: Periodize for progress

This is related to creating a plan … it’s making sure your routine grows and changes as you get more fit. Trainers call this “periodization.”

If you always do the same exercises the same way, eventually you’ll plateau.

Your workouts should challenge you just enough to move you closer to your goals, but not so much that you feel drained, overly sore, or get injured. This is where having an experienced coach can help — we know how to keep the progress going and continually challenge you safely!

 

4: Eat to support your goal

First: Make sure you’re eating a high-quality diet, filled with nutrient-dense food in the right portions for your activity level.

Then: Come up with a snack strategy to refuel right after your workout. Aim for a carb-protein mini-meal to give your muscles a jump start on recovery.

 

5: Reset, Recover & Rest

Your workouts create stress in your body (it’s good stress, but it’s still stress).

That’s why it’s so important to give yourself time to reset, recover, and rest afterward.

Not only will it help you get the best results from the workout you just did, but it helps your body get ready for your NEXT workout.

On a practical level, this means taking 24-48 hours between strength workouts to let your muscles repair and rebuild.

It also means getting 7-9 hours of quality sleep every night so your body can restore your immune function, balance your hormones, and remove waste.

 

 

So there you have it!

These five tips will help you take your workouts to the NEXT LEVEL and help you hit your workout goals faster.

 

 Committed to your success,
 
Coach Becky
 
 

Feeling like you don’t know what to do or where to start to improve your workout results? It might be time to hire a professional coach!  We can take the guesswork out of what to do, how to do it and how to manage your nutrition to get the results you desire. Coaching can take you where you want to go in less time than you can get there on your own!

 Want to chat?  Fill in the form below and we’ll set up a time for a 30-minute complimentary strategy session to help get you going in the right direction!

Boxing for people with Parkinson's disease

Parkinson’s Disease: The Benefits of Exercise

Jul 14, 2022

This is a guest post by San Jose personal trainer ,Virginia DeRaddo.  Virginia has developed a special exercise class for people with Parkinson’s disease.  In this post, she explains what Parkinson’s disease is, and how regular exercise can slow the progress of the disease and manage symptoms.

What is Parkinson's Disease?

Parkinson’s is a progressive disease of the nervous system. It is often described as a neurological disorder which predominantly affects dopamine-producing neurons in a part of the brain called the substantia nigra.  As neurons in the brain begin to fire carelessly or unpredictably, the result is people find that they are less able to control their movements. The lack of dopamine isn’t the singular neurotransmitter affected by Parkinson’s disease, but it is considered the most significant.

 

 

Symptoms of Parkinson’s include tremor, postural instability, muscular rigidity, poor balance & coordination and slow movement.   Symptoms can vary widely from person to person; some people become severely disabled while others only suffer minor symptoms.

 

New Research Shows Exercise Can Improve Quality of Life

 

It’s hard to believe that just a few decades ago, people diagnosed with PD were basically told to go home, rest and prepare for the various stages of the disease.  They were given levodopa, which is still prescribed today, to help manage their tremors, stiffness and slowness of movement, but that was pretty much it. 

 

Thank goodness we know better now and realize that exercise can slow, stop and even reverse PD!

 

In 2009, an article concerning exercise and Parkinson’s disease discussed the benefits of pushing yourself beyond what people may self-select as a good training intensity.  It’s getting the body to reach a higher training intensity that should be encouraged, as long as your doctor has signed off on this type of exercise.

 

There isn’t one specific exercise that is suggested, but people with Parkinson’s are often told by their neurologist to try boxing.  Why? Well, it’s a full-body workout that easily can be ramped up to a high intensity and that’s where neuroprotection can be achieved.

Boxing class for Parkinson's patients

 

It’s important to note that studies have shown this type of high-intensity exercise, in order for it to be truly beneficial, must be done at least four times a week. The good news, though, is that you only have to exercise at this higher level for 20-30 minutes in order to get this neuroprotection. 

 

Living with Parkinson’s is certainly not easy, but there’s hope to living a full life – and it all begins with exercise!

Reference:

European Journal of Physical and Rehabilitation Medicine, June 2009, by M.A. Hirsch, PH.D, and B.G. Farley.   “Exercise and neuroplasticity in persons living with Parkinson’s disease”.

A note from Coach Becky:   If you’d like more information on Virginia’s San Jose boxing classes for people with Parkinson’s, please reach out directly to Virginia via text at 202/997-1200 or email at [email protected]

How To Manage Stress Eating

Jun 29, 2022

Does stress eating stall your weight loss efforts?

How to manage stress

If you’ve ever had a stressful day (or year!) that affected your eating habits, you are NOT alone.

In a study, more than 75% of adults said that stress played a role in their eating during the previous month.

This included overeating, eating junk foods, or not eating. Many of them said it happened weekly.

They also said it made them feel sluggish, lazy, disappointed in themselves, and/or irritable.

The good news is that I have a few tips below to stop stress from getting in the way of your results when it comes to food.

 

How to Stop Stress Eating

But before I get into the tips, it’s important to know WHY stress affects our appetite.

Knowing why can help you manage the situation when you’re in it!

When you get stressed, your body releases hormones to help you deal with stress.

Not only can these hormones – including adrenaline, insulin, and cortisol – cut your appetite and/or make you crave high-calorie, high-fat foods …

They also can make your body store MORE fat than when you’re relaxed.

Not cool, hormones!

This means it’s NOT a willpower issue, but an actual physiological response.

Knowing this can help stop you from giving in to it when it happens.

 

4 Steps to Stop Stress Eating:

Acknowledge it!
If you’re feeling stressed and notice your appetite is gone OR you start craving junk food, remind
yourself that you’re stressed … and focus on dealing with whatever is actually stressing you.

Exercise
Go for a walk, do a workout, basically MOVE – it’s one of the fastest stress relievers and mood
boosters there is. Plus, it can get you out of the situation and into a new perspective.

Meditate or do deep breathing
Just 5 minutes can help you feel calmer, more focused, and less stressed.

Talk it out
Taking a few minutes to get some support with whatever is bothering you can help you take back control.

 

If stress eating is something you deal with regularly, it can help to talk to a professional who has experience with eating issues. Sometimes talking it out, understanding triggers and learning to listen to your body can really help manage stress eating behaviors.

With practice and some mindfulness, you CAN start to manage your stress eating.

REFERENCES:

www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat

www.apa.org/news/press/releases/stress/2013/eating

www.acefitness.org/education-and-resources/lifestyle/blog/8070/everyday-wellness/

Three ways to boost your metabolism

Three Ways To Boost Your Metabolism

Jun 21, 2022

Here are three ways you can increase your daily calorie burn…

1) Add strength training to your weekly exercise routine

The muscle you have on your frame burns calories ALL DAY LONG.  So, if you want your body to burn more calories every day, increase your muscle mass!  
 

You can do this with dumbbells, machines at a gym, exercise bands, kettlebells and even your own body weight.  Work your muscles to fatigue when you strength train so that  you’ll force them to rebuild bigger and stronger.  Lift as heavy as you can, and prioritize exercises that use multiple joints at once (e.g., squats, lunges, pull ups, push ups)

Not only will strength training help you increase your overall daily calorie burn over time, it may protect you from age related muscle loss.  The more muscular you are as you age,  the more likely you are to remain independent and the less likely you are to fall and become frail.

Strength training boosts metabolism

2) Set a daily protein intake goal

To keep things very simple, if you are an active adult engaged in regular exercise, you should be aiming for just under 1 gram of protein per pound of desired bodyweight. So, for example if you currently weigh 150 pounds but your goal weight is 130 pounds — you should be aiming to hit about 120 grams of protein per day.

Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle!

When deciding where to use your calories in a day, make sure you always prioritize protein. Every single meal should include a high-quality lean protein.  Pick your protein first, then look at your remaining calories for fat and carbohydrates.


3) Switch out some of your longer, lower intensity cardio workouts for High Intensity Interval Training ("HIIT") workouts

Longer, lower intensity cardio workouts are really great for your heart and lungs and overall conditioning. But — once the workout is over, the calorie burning stops. When you do High Intensity Interval Training, though, research shows your body increases it’s calorie burn for several hours after the workout. This means more calories burned overall. Plus, the research indicates that the body favors stored fat for fuel in that aftermath of the HIIT workout. Even better ;-). If you’re not sure how to perform a HIIT workout, just hit “reply” to this email and I can explan if further and direct you to a few instructional videos that might help.

There you have it!

 

Three ways to increase your daily calorie burn. 

 

Start implementing these tips TODAY and you’ll be on  your way to easier weight management and a toned, strong, healthy body!

How To Reach Your Fitness Goals – Three Simple Steps

Feb 24, 2022

A lot of us set out at the beginning of a new year with some fitness goals we’d like to achieve.

But by the time February is coming to an end — a lot of us have lost focus and are not on the right path to reach the fitness goals we set out to achieve.

If this has happened to you at this point in the month —  you are not alone.

In today’s post, I have three simple steps that will help you re-set your mind and put you on the path to your best health ever in 2022!

Get Clear On Your Goals

In order to achieve something, you have to identify exactly what it is. “Being healthier” is not a goal. “Toning up” is not a goal. They’re great concepts, but they’re too vague to be able to track or measure. Your goal needs to be specific, measurable, attainable, realistic and have a deadline. So, we might change “being healthier” to getting to a lower average daily blood pressure or blood sugar, or perhaps decreasing your waist size to a certain measurement by a certain date. These things are measurable and there is a deadline.

Identify The Action Plan

A goal without a plan is just a wish. Identify the small action steps that, over time, will help you achieve your goal. And yes, I said small action steps for a reason. When setting your goal, think big. When taking action, think small. If you try to do too much too soon, you will likely get overwhelmed and stop working on your goal altogether.

Improve Your Mindset

This is perhaps the most important aspect of long-term success … with your health and with every aspect of your life. What you say to yourself matters. How you think matters. How you frame things in your mind matters. Improving your mindset isn’t easy, but with daily practice you can change your mindset over time.

A couple of examples: 1) Find 3 things to be grateful for every day and, 2) Push negative noise out of your head when it pops up and replace with a positive phrase.

Done right, goal achievement doesn’t have to be complicated. Decide what you want to accomplish, identify the actions that you need to take to get there and re-frame your mindset.

If you need help with figuring out an action plan to reach your 2022 goals, the team at lifeSport Fitness is here to help!

Fill in the form below to request  a complimentary 30-minute Strategy Call during which we’ll help you define your goals and set up your roadmap to success!

The Secret To Getting In Better Shape

Feb 18, 2022

We’ve all said it. It goes something like this.. “I’ve GOT to start getting in better shape!!”.

It’s human nature to want to improve. 

We strive to improve all sorts of things in life:  Our grades when we’re young, our mile-time if we’re a runner, our chess game if we’re a chess player.  We all want to get better at something at some point in our life.

As a 30-year veteran of the fitness industry, and a personal trainer here in San Jose, “getting in better shape” is in my wheelhouse :-). 

 If you’re looking at getting in better shape, I have a few thoughts on how you might approach it.

Can you remember how it felt the last time that you ate healthfully, exercised well and got adequate sleep for a few consecutive days? It likely made you feel super energized and gave you a feeling of momentum, right?

 When you get some momentum going, you feel a buzzing in your cells and a rhythm in your pace. You feel alive, you feel energetic, and you felt empowered!

Start living a fitness lifestyle
“Woo Hoo! I feel empowered!”

 

Here’s the thing — you’re not at  your goal yet but you’re feeling GREAT! 

It’s the MOMENTUM.  

THAT is what is making you feel so good!

This is my message to you today — FEEL your momentum. Recognize the charge it gives you. Enjoy the feeling!

Getting to your goal weight or fitting into your goal pant size, is the direct result of living in that state of momentum for an extended period of time.

You see, the momentum can be felt immediately, once you start eating healthier, exercising well and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of “living in the momentum”, and keep that momentum going until your goal number is achieved.

Focus only on the momentum — not on the number.

Fitness is a way of life. 

Feeling fit and strong requires a certain set of lifestyle habits.

Creating new lifestyle starts with taking a little action.

Action creates momentum.

Momentum keeps you going!

You have to take that first step (a small little action) to create the momentum.

 

So, if you’re trying to get into better shape, stop chasing after shiny objects and quick fixes. 

Focus on just one or two changes and do them consistently.  This builds momentum!

 

If you feel that you are lacking momentum, I encourage you to consider having my team and I coach you.  We’ve got a clean, bright personal training studio in San Jose just waiting for you!

Having a professionally designed plan, some accountability to get your workouts in, and a coach dedicated to your success can make all the difference in the world .

 

If you’d like to chat with us about how we can help you reach your fitness goals, fill in the form below and we’ll set up a time to chat!

 

The Best Way To Flatten Your Abs

Feb 11, 2022
 

I wanted to share a common misconception about fitness:

How we flatten our abs.

My desire to write a post about how to flatten your abs was spurred by a couple of questions I got last week at our personal training studio in San Jose. One was from a new client, and one was from someone who’s been training with us for years.

So, it goes to show you that you don’t have to be a “newbie” exerciser to get confused about “best practices”  🙂 .

The question from the new client was, “What foods should I be eating if I want a flatter stomach?

The question from the longtime client was, “What exercises can you add to my program to help me lose more belly fat?”

If you’ve been reading prior posts about our exercise and nutrition philosophies at lifeSport Fitness, you can probably guess how I answered both questions….

“Squats.” 😀

You see, a lean midsection comes from a combination of the right selection of full body exercises and small tweaks in your nutrition.

Doing endless amounts of sit ups and crunches is not going to burn belly fat.

It’s just going to make your belly sore. Worst case, it might make your back or shoulder problems WORSE, which is why we don’t program tons of crunch-type exercises into the programs we write for clients at lifeSport Fitness.

Consistently doing strength training – particularly multi-joint exercises like squats and dead lifts – will burn lots of calories and add lean mass to your frame, increasing your ability to burn stored fat for fuel.

These big, multi-joint exercises force your core to engage. Do them enough, and voila — your belly gets flatter and firmer!!!

 As for the “right” foods to eat to flatten your abs:  Eating a certain type of food is not going to melt your belly fat, either, though there are plenty of people on the internet who will be happy to sell you such nonsense (or they’ll try to sell you a “fat burning” supplement).

Eating whole, minimally processed foods, minimizing added sugar, limiting processed wheat products,  controlling your stress, and being in a slight calorie deficit will cause that stubborn belly fat to disappear.

This is all simple stuff that we often “forget.”

Remember, keep it simple and do the basics consistently.


Committed to your success,

Coach Becky

5 Tips for Long Term Weight Loss

Jan 13, 2022

Short-term weight loss is easy for some people. They get super restrictive with their eating and the weight melts off (along with some muscle mass, perhaps?). All that super-restrictive stuff can only last for so long, though.

 

Long-term weight loss is much harder to achieve. We have to ditch the diet mentality and switch our mindset.

 

I don’t think the answer is in one single habit or action. I believe it’s a combination of things. I sum it up to pretty much 5 things. So, here are my 5 tips for long term weight loss:

Habit #1: Reimagine Yourself

If your health or your physique is not where you want it to be right now and you’re not currently making an effort to change this situation ​– you’ve accepted the shape that you are in. Even if you hate it, you’ve got a certain level of comfort or acceptance of it. Read that again to make sure it sinks in. You are comfortable with the body that you have right now, and until you decide it’s no longer comfortable, you’ll be stuck in the shape that you currently have.

 

Take a moment and spend time reimagining yourself leaner. Really let that new image sink in until you’re more comfortable with it than you are with the image of your current situation. The clearer you can see and feel and imagine yourself in a lean body, the more urgency and desire you will create to achieve and maintain it.

Habit #2: Break-Up With Sugar

Too much added sugar in your diet could be holding you back from living in a lean-for-life body. I see it in the client food journals I analyze all the time (most people are really surprised at how much sugar they eat!). 

 

The good news is that every day spent without lots of added sugar will make the next day that much easier. Your cravings will also become that much weaker. Stay strong, and soon you’ll be more than happy with the occasional sweet treat rather than the all-day sugar drip that’s sabotaging your swimsuit dreams.

Habit #3: Forget Dieting

Going on a “diet” implies a start and end date, but if you really want to change your body composition for good, there is no end to your healthy lifestyle. It’s a marathon of adapting to healthier (and healthier!) habits over time that you maintain for the rest of your life. The day that you stop trying is the day that your body reverts to its old (less svelte) shape.

 

Don’t worry, the more time you get under your belt with healthy living, the easier it becomes. Soon your lean for life habits will feel like a normal day – just as your current habits feel like a normal day now. The key is to stick with it until the new habits fully stick, and to vigorously fight the urge to give up.

Habit #4: Plan Your Indulgences

Being lean for life doesn’t mean swearing off pizza and ice cream for the rest of your days (thank goodness! I want my Friday night wine!!!). On the contrary, you’ll find that planned indulgence meals of your favorite foods are more enjoyable than ever before.

 

The fun thing about enjoying an indulgent meal while living a lean lifestyle is that there is absolutely zero guilt associated with the pleasure. Most of us experience twinges of guilt associated with some of our meals and snacks, because in the back of our mind is the thought that we should really be eating healthier in order to lose the weight that we have yet to lose. Once you’ve lost the fat and are actively living a lean life those indulgent meals will be 100% pleasure!

Habit #5: Hang Out With Fitness-Minded Friends

Belonging to a group of fellow fitness enthusiasts is key to making and maintaining your body transformation. There’s a quote by Jim Rohn that comes to mind: “You are the average of the five people you spend the most time with.”

 

Who are you hanging out with? Are they eating pizza and fries at every gathering? Hitting the alcohol nightly? Or are they also eating healthy, exercising regularly and practicing healthy lifestyle habits?​

 

Being fit is easier achieved in a supportive and encouraging group, rather than alone. The accountability provided from your fitness peers will save you from missing workouts and will get you to push yourself to try harder.

lifeSport Fitness Bootcamp

Want to put these tips for long term weight loss to work? If you’re not currently working out with us and you want that “Fitness is a lifestyle” social support – come on over!

Not only will you exercise alongside fitness minded peers, you’ll also experience safe programming, the support of your coach, and will get the accountability that is so crucial to your success.

Fill in the form below to sign up for a free one week trial at our early morning boot camp and start your “lean for life” lifestyle today! 

 

To learn more about our bootcamps checkout our Bootcamp Page!

Bootcamp Free Trial Sign Up