Brr, it’s getting cold out! Well…only if you live in a place with all 4 seasons. If you don’t, we all envy you and you have no excuses!! But keep reading.
Seasonal change is a very easy way to get off track with your health and fitness goals. The cold weather makes us want that “comfort food”. Something that warms our soul while we bundle up on the couch like potatoes. But potatoes can be sexy too. Have you ever seen a crisp, roasted potato? Yes. Sexy, and tasty. That’s you. Be a sexy, crisp potato. Not a dull, mashed potato. Okay, enough about potatoes.
IN SEASON FOODS
Now is the time to experiment with new, healthy recipes with all the in season vegetables. Yes, there are so many nutritious foods in the fall and winter. Have you heard of soup season? We’re in it. What’s easier than throwing a bunch of healthy sh*t in a pot and adding broth? It almost sounds easier than grilling! Think about it…you really can’t mess up making soup. What’s in season? Glad you asked. Here are just a few foods you may want to keep an eye out for: apples, avocados, bell peppers, cabbage, grapefruits, mushrooms, onions, potatoes, pumpkins, and squash.
DON’T STOP MOVING
I know, it’s so easy to get less steps in. No one wants to walk anywhere because it’s cold. Unless of course you live by a beach, which again, no excuses! I promise, I understand. Even as a personal trainer I struggle to get myself moving outside of the gym during these months. I hate the cold and will never adjust to it, but now is the time to ditch the elevators and escalators.
USE. THE. STAIRS
Get on the treadmill. Whatever it is that you need to do to get yourself walking more, do it. I promise you, that extra 5 mins of walking will make a difference. It does for me. Not just physically, but mentally. But honestly… just bundle up, suck it up and get your ass outside.
STAY ON TRACK
Your goals in the summer should continue into the cold months. Remember what we talked about? It’s a lifestyle, not just a temporary hobby to piss off your ex. Keep pissing them off all year long, or just keep doing it for yourself because you’re more important. Just because you had a goal to look good in your bikini/swim trunks doesn’t mean you should throw it away because we’re bundled up now. Summer bodies are made in the Winter.
But it’s not all about aesthetics. We’re talking about mental health too, which is far more important. Winter blues are a real thing, so don’t let them take over and get the best of you. You’re better than that. Staying on track with all the goals you had in the summer will truly keep you out of the funk we all tend to get into in the cold months. Get your significant other, your best friend, or your family to join you on this journey. Keep yourself accountable. Turn it into a competition to spice things up! And hey, if you need someone to walk on the treadmill with you, Facetime me and we can do it together!
Written by Diana Gondek, ACE Certified Personal Trainer ASFA – Sports Nutritionist, NASM
During the workweek, healthy eating and exercise routines are typically automatic, but when Friday rolls around, many of us have a tendency to let loose by drinking too much alcohol, overindulging in brunch or other restaurant meals, sleeping in, and skipping our workouts. This is more common when the weather is as hot as you are! Let’s keep you lookin’ hot with some of my top suggestions for staying on schedule during the weekend!
Most individuals find it quite simple to maintain a balanced diet and a regular exercise schedule throughout the weekday, but for some reason the weekends throw us for a loop. If you take all the weekend days in a month(counting Friday, Saturday, and Sunday), it totals up to around 12 days, or nearly half of the month! Therefore, having time off on the weekends equates to taking time off literally 50% of the time, which isn’t ideal if you’re trying to lose weight or get in shape.
Don’t get me wrong. I’m not saying that there shouldn’t be some place for indulgences and splurges, but it’s crucial to keep your health goals in mind when making decisions throughout the weekend.
- Stay focused and keep a routine
Yes, I know. We like to relax and sleep in on weekends but even if you don’t always stick to the schedule perfectly, giving your weekends some structure can be really helpful. Maybe that means taking the same workout class every Saturday morning (at Club33 if you live in Chicago), or carving out a time on Sunday evening for meal prepping. - Eat a healthy breakfast
Eat a balanced breakfast every day of the week—this is one of my favorite suggestions! A nutritious breakfast jump-starts your metabolism, assists in maintaining appetite control throughout the day, and lays the groundwork for the remainder of the day. This can mean you’re going to your favorite breakfast spot, and being smart about your food choices. And hey! You can get real crazy and even bike or walk there! - Limit your alcohol intake
On the weekends, a lot of individuals drink to unwind and mingle, especially in the Summer.What’s better than a cold drink on a rooftop? Not much if we’re being honest. And while the occasional drink is absolutely okay, it’s ideal to alternate drinks with water or another calorie-free beverage and avoid getting too drunk to care about what you put in your mouth. - Be smart when dining out
Be wise when eating out. If you go out to eat on the weekends, browse the restaurant’s menu online before you go so you can see what healthy options they have and make an order in advance. Skip the bread basket; start with a salad or soup; split your main course; or pack half of it to take home for another meal are other healthy suggestions. - Moderation is key
The secret is moderation; indulge in your favorite foods sometimes. If you really want a treat, eat it, enjoy it, and then move on. Deprivation often backfires, so don’t beat yourself up over enjoying something “bad”. The only thing bad is you! A badass crushing your goals that is 😉
Overall, keep striving for your health goals despite any setbacks. If you make a mistake over the weekend, don’t let it get you down or give you the idea that you should give up on this weekend and start over on Monday. Nope! Simply make sure that your next meal is healthy, then carry on with your day. In the end, I like to tell people to follow the KISS rule: Keep It Simple Stupid.
Invest In Yourself
Most people do not consider investing in themselves as a potential solution to areas of life where they are struggling. At Be Gr8 Brands, we believe that looking inward is the best way to move forward. That’s why we believe making the decision to invest in a coach is the quickest way to find success.
Why Should You Invest In A Coach?
Working with a coach is one of the biggest investments you can make in yourself. Just the act of considering a coach is something that most people will unfortunately never do.
When I Decided to Invest in a Coach
After doing my first Triathlon without any assistance I was as prepared as I could make myself on my own. I was in excellent condition. However, this was my first attempt swimming in Lake Michigan. This was not like swimming a pool! I was second to last out of the water for my heat!
My next triathlon was 6 months away and so I hired a swim coach. He was able to see things in my stroke that I was unaware. My next Triathlon was in Miami, an ocean swim. Still finished at the bottom of my group.
We continued to work on strength and stroke technique. Finally my 3rd Triathlon, something strange happened. I started passing people in my heat. Hearing my coach in my head telling me to keep my head down and focus on my stroke angle kept me motivated. I finished in the top 25% of my group.
A great coach can see and hear things that we are too personally close to. Coaches have the benefit of perspective, something that can be hard on our own. Hiring a coach takes courage to open up and let someone else look and see what working and what can be looked at in a different way.
SMALL (changes), but MIGHTY (results).
“I should have started earlier,” is a phrase that most of us have uttered before, especially when starting something new or something that we’ve been putting off. From my years as a personal trainer and working in the health and fitness industry, I hear this all the time. And yes, if we all started earlier, we would be at different places in our lives. But guess what?! The best time to start maintaining healthy habits is anytime. Even right NOW! (Well not right this second, but maybe after you finish reading this.)
As a personal trainer, people come to me to guide them on this journey of making new, healthier lifestyle changes. Is it easy? For some people, yes. For others, it’s more difficult to get the ball rolling. But that’s okay. Lifestyle changes are not a one size fits all thing. They simply need to start SOMEWHERE. And if you are trying to start that journey, here are three important concepts to keep in mind when starting on your journey to maintaining healthy habits.
How to Maintain Healthy Habits
- SUSTAINABILITY
The number one reason people have a hard time sticking to new healthy habits is because short-term solutions sound sexier and easier than long-term lifestyle changes. There are so many detox teas, juice cleanses, and ridiculous workout equipment being thrown at us for quick and easy results that are simply unrealistic. It’s not surprising that we have a hard time accepting that change does take time.The other thing people often do in those moments of high motivation is pile on all these new changes only to get burnt out and discouraged from goals that may be too much to swallow at once. Instead, starting with one small goal at a time can be the key to success. The more the merrier does not apply here.*Not a big water drinker? Start by adding an extra cup a day, and increase it each week. Think of a time in your day where you can refill your water bottle just one more time. Try a glass first thing when you wake up or before bed.*Stuck on soda? Swap a can out for flavored sparkling water instead. We live in a time where soda water comes in pretty much every flavor imaginable, so you’re bound to find a new favorite if you explore.
*Sedentary? Take the stairs when you can. Park your car further away from the store/your house so you have to walk those extra steps. Pretend you have a dog that needs to be walked, and go take yourself on a 5-10 min walk daily.
*Want to start in the gym? Consider first starting with at-home bodyweight exercises. Then try going to the gym 2x a week for 30 minutes – rather than starting at 5x a week for an hour.
Again, DON’T DO ALL THESE THINGS AT ONCE! Start with one small thing.
It’s not about how many big changes you can make in a short amount of time. It’s about how many small tweaks you incorporate that can last you a lifetime.
- CONSISTENCY
Stay the course. Don’t get discouraged. Keep your focus on sticking to that one change until it has become one with your daily regimen. I know they say “practice makes perfect,” but we don’t need perfection. WTIP: Track your progress on your goals for an often much needed reality check.If your goal is to drink one more glass of water daily, at the end of each day, use an app or a journal to log if that did in fact happen. Next, at the end of the week, check yourself. How many days out of seven did you actually accomplish this one new little habit? Try this for a month! The outcome may be surprising. You might realize that a tiny change does actually take a lot of extra will power, or you may be ready to maintain that habit because it was so easy.For some of us, admitting that even a small goal is harder than we expected can be hard. But again, this is not a one-size-fits-all process. Your journey is yours and no one else’s.
Stay true to yourself and stop making excuses as to why you can’t do that one change today. STAY CONSISTENT. Even on those days when you’re busy or tired. Don’t add any other change into the equation until you feel comfortable with that first one, and you’ll pave yourself a path to success.
- PATIENCE
Patience, grasshopper. Good things take time just like a home cooked meal. Yes, ordering in is quicker and easier, but taking the time and effort to create something of your own makes you appreciate it that much more.And when you finally see even some changes, keep going in your healthy habits! When you see no results and want to quit, keep going. Once you start knocking out your goals, you’ll realize that dedication and patience are the keys to success!
With all that being said, don’t be so hard on yourself. Every small step you take towards bettering yourself is something to be proud of. Keep your head high and your goals even higher, because the sky’s the limit!
Remember, health is wealth.
Written by Diana Gondek, ACE Certified Personal Trainer ASFA – Sports Nutritionist, NASM
While creating healthy habits, it’s important that you start opting for healthier choices. These choices don’t have to be grand because as you may have already heard, small changes get you mighty results. Let’s focus on a few simple things here; moving more, getting proper vitamin intake in, and eating more nutritious foods.
Creating Healthy Habits | More moving, less sitting:
It’s no secret that people tend to live sedentary lifestyles, and working from home has taken a toll on movement over the last few years. People forget that movement is medicine, and it’s what our bodies were built to do. It wreaks havoc on the body when that is taken away. This doesn’t mean go spend 2 hours in the gym. This means:
- Go for a daily 30 min walk
- Always take the stairs when that’s an option
- Walk around your house/apartment while on a phone call
- Bike instead of drive if possible
So, GET UP! Just move.
No one got a nice ass by sitting on it.
More sun time, less screen time:
If you haven’t heard it already, here it goes. Put down the phones and expose yourself to your daily recommended 15-30 minutes of natural Vitamin D (sunshine). Not only will this give you a mental break from whatever is stressing you out, getting your recommended Vitamin D intake will help maintain blood levels, boost mood, reduce stress, and it helps improve sleep! Now that it’s summer time, there is no excuse to not get out there and enjoy what mother nature is giving us.
It’s like we’re all house plants. We can’t grow and thrive without proper sunshine. Let your inner house plant grow!!
More fruit, less sugar:
You don’t need more processed sugar, you’re sweet enough. Stop reaching for processed foods that provide no nutrient density. Bring some fun into your life, and make your plate colorful. Your body and mind will thank you. Fruits provide so many vitamins and minerals that our bodies thrive off of.
Instead of grabbing candy or chocolate, try creating a fruit salad. Before you bite my head off, yes, I know, this isn’t the same as candy but once you start switching from sugary foods to natural foods your sugar cravings will surprisingly disappear.
My favorite combos are:
- Blueberries, blackberries, and raspberries
- Watermelon and blueberries
- Pineapple and mango
I like to get a little fancy and add lemon juice and chopped mint leaves to the mixture. Think of it as a salad dressing.
Here’s a little secret if you want a frozen treat. Buy these fruits frozen (or freeze them yourself), throw them in a blender, add a little water and you have yourself homemade fruit sorbet!
With all that being said, pack up your fruit salad and take yourself on a long, sunny walk! Start creating healthy habits, your body deserves it.
Written by Diana Gondek, ACE Certified Personal Trainer ASFA – Sports Nutritionist, NASM
Recent Insights
New Season, New You? No.
Seasonal change is a very easy way to get off track with your health and fitness goals. The cold weather makes us want that “comfort food”.
Staying On Track
During the workweek, healthy eating and exercise routines are typically automatic, but when Friday rolls around, many of us have a tendency to let loose.
Why Invest in a Coach?
Most people do not consider investing in themselves as a potential solution to areas of life where they are struggling.
New Season, New You? No.
Seasonal change is a very easy way to get off track with your health and fitness goals. The cold weather makes us want that “comfort food”.
Staying On Track
During the workweek, healthy eating and exercise routines are typically automatic, but when Friday rolls around, many of us have a tendency to let loose.
Why Invest in a Coach?
Most people do not consider investing in themselves as a potential solution to areas of life where they are struggling.
Recent Insights
New Season, New You? No.
Seasonal change is a very easy way to get off track with your health and fitness goals. The cold weather makes us want that “comfort food”.
Staying On Track
During the workweek, healthy eating and exercise routines are typically automatic, but when Friday rolls around, many of us have a tendency to let loose.
Why Invest in a Coach?
Most people do not consider investing in themselves as a potential solution to areas of life where they are struggling.
New Season, New You? No.
Seasonal change is a very easy way to get off track with your health and fitness goals. The cold weather makes us want that “comfort food”.
Staying On Track
During the workweek, healthy eating and exercise routines are typically automatic, but when Friday rolls around, many of us have a tendency to let loose.
Why Invest in a Coach?
Most people do not consider investing in themselves as a potential solution to areas of life where they are struggling.