How to Shake Off The Diet Mentality

Has this ever happened to you? 

You know, that moment when you realize it’s time to do something about your fitness.

Frustrated with your current fitness level?

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind, the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

Adopt a fitness lifestyle

How Do We Change Our Lifestyle?

We have to lose the ‘all or nothing’ mentality. We need to embrace simple, small changes that will add up to big improvements in  our health fitness over time.

These are your main avenues for change:

What You Eat

Let’s face it, some of the foods we eat aren’t the healthiest. Some are downright terrible (sugar-laden soda, for example). While others become bad for us due to the volume in which we consume them (the snacks you eat while watching TV, for example).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again (Yes! you heard me right!). Instead I want you to make permanent healthy changes to your eating habits and stick with them 80% of the time.  You might not be able to sustain an 80% “clean eating” track record today, but you can work towards it with baby steps and get a little bit better every day.

Here are some practical examples:

Choose more veggies

✓  Choose salad over chips or fries
✓  Eat fresh produce with every meal (Yep.  Even breakfast)
✓  Limit desserts to one per week
✓  Cut out mindless snacking (get snack foods out of the house)
✓  Drink water, not soda (use sparkling water if plain water bores you)

At lifeSport Fitness, we don’t expect perfection from those we coach.  We all have slip ups, BUT — there’s no “diet” to go back on.  We just get back up on the “clean eating” wagon and move forward. We think the 80/20 lifestyle approach allows you to have some planned indulgences but still eat healthfully most of the time.

How You Move

Exercise is a huge component to a healthy lifestyle, and quite frankly many Silicon Valley residents are not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means moving more or exercising on most days of the week. This may seem tough, but there are ways to sneak in extra movement in your day.

Here are simple ways to move more:

✓  Walk to talk with a friend at work instead of texting or emailing

✓  Do some squats or push ups on the kitchen counter while you have something in the microwave

✓  Play at the park with the kids

✓  Walk in the neighborhood after dinner

✓  Do some stretches every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

Feeling stuck or overwhelmed? Need a little help figuring out how to implement the first few steps in changing your lifestyle?  Hit us up for a FREE 15 minute phone consultation.  We’d be happy to help get you pointed in the right direction with some lifestyle hacks you can try at home!

Fill out the form below and we’ll be in touch to get you scheduled for a 15-minute phone consultation.



Natural Cleaning Tips

There are a lot of cleaning products out there and some of them can emit strong odors, fumes, can be harmful to the environment and contain chemicals that you just don’t want to expose to your skin or your children’s. What you might not know is that there are many natural items that you can probably find around the house that can be used as a cleaning agent. It’s possible to accomplish the task of cleaning without dangerous chemicals.


Vinegar is a strong cleanser that can be used in a broad range of ways in a household. Vinegar is environmentally friendly and alleviates the use of harsh chemicals. It is known to effectively kill germs, mold, and bacteria and is highly cost effective. Cleaning and disinfecting is as easy as adding a few capfuls of white distilled vinegar into soapy water. You can clean a toilet bowl by pouring a cup or more of diluted white distilled vinegar into the bowl and letting it sit overnight. A quarter-cup of vinegar in a litre of water makes an excellent window cleaner.


Like vinegar, lemons possess some antibacterial properties as well as some antiseptic properties. Lemon is considered a natural bleaching agent. Stains on white clothing and linens will disappear by putting lemon juice on the stains and allowing it to dry in the sun. Ever had the lime scale on your sink and faucets that either takes bleach or a lot of scrubbing to take out? Lemon juice is more acidic than most cleaning products and removes lime scale quickly. Let it sit for a few hours then come back and wipe off with a cloth. Even try cleaning your grout by adding a couple teaspoons of lemon juice to cream of tartar and mix together to make a paste. You can apply it with a toothbrush or any other type of cleaning brush then rinse it off with a wet cloth. Lemons can also renew the glossy shine to aluminum by scrubbing it with a half a lemon.

Table Salt

Greasy pots and pans can be cleaned a lot easier with a little table salt. Sprinkle a pinch of salt on pots and pans to absorb the excess grease. Leave on for just a few minutes then dump out the salt and water mixture. Keep in mind this is not recommended for non-stick cooking products, but great for cast iron.


Toothpaste is composed of a detergent, a soft abrasive and germ-killing component that is great in removing stains. The best toothpaste is the plain white paste rather than gels with fresh breath and whitening agents.

Try this Floor Cleaner Recipe:

  • 3 drops of dishwashing liquid
  • ½ cup of vinegar
  • ½ cup of water

Spray on the floor sparingly and then mop it up.

Multipurpose Surface Cleaner:

In a clean spray bottle fill half with vinegar and half water. Use this mixture to wipe down counter-tops, stainless steel, stoves, windows, kids’ toys and plastic fittings.

Natural cleaning products can be the best option in household cleaning. It keeps everything clean without compromising your health and your family’s health and the environment. Using it can bring back the shine and glow of your utensils and furniture without impacting negatively on your health.

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Zen Home

Your home should be your refuge from the rest of the world. You should feel a sense of calm come over you once you arrive home from a hard day. Designing your home based on Zen principles can give you more relaxed and peaceful state of mind.What is Zen?
Zen is that state of mind that heightens our awareness to the here and now without relying fully on our opinions and ideas. The natural balance and effortless ease of nature is mimicked in the Zen style.

Zen interior decorating uses the harmonious interaction of space and form within your home. This gives you a more soothing and relaxed feel, giving you the great amount of rest which you deserve. The Zen approach to interior decorating promotes minimalism. Zen uses the bare essentials within a dwelling and each item in the house has a specific use.

To make your home more Zen, try these tips:

  • Organize. A messy, unorganized home can prevent you from relaxing. A disorganized home can stress you out. Take away the clutter and make sure there is a place or a “home” for everything.
  • Use neutrals, water and earth tones to decorate and allow for more natural light to come through with large windows.
  • Bring natural elements into your home. Add some plants and some wooden furniture. Accent or decorate with simple, natural items (flowers, bowl of stones, a picture frame). Use plain patterns or solid colours.
  • Each room should have its own special purpose and design. Keep only the essentials in that room.

Benefits of a Zen Home:

  1. Less stressful. Clutter is a form of visual distraction, and everything in our vision pulls at our attention at least a little. The less clutter, the less visual stress we have. A minimalist home is calming.
  2. More appealing. Think about photos of homes that are cluttered, and photos of minimalist homes. The ones with almost nothing in them except some beautiful furniture, some nice artwork, and a very few pretty decorations, are the ones that appeal to most of us. You can make your home more appealing by making it more minimalist.
  3. Easier to clean. It’s hard to clean a whole bunch of objects, or to sweep or vacuum around a bunch of furniture. The more stuff you have, the more you have to keep clean, and the more complicated it is to clean around the stuff. Think about how easy it is to clean an empty room compared to one with 50 objects in it.

Uncluttered, simple, peaceful and serene, a Zen home can be a haven in a busy world. By letting the principles of Zen on light, space and function interact harmoniously within your home, you could have a happy home that is in-sync with nature and the world around you.

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