Sunday, December 14, 2014

Fitness Rules

There's a lot of information on fitness out there. A lot. I'm not an expert or a doctor however, I am someone who has studied and researched and found a system that works. So here are the main "rules" or truth's that I've found to be the cornerstones for success.

1.  Drink Water

It sounds easy enough but it's amazing how many people are dehydrated. You should be drinking half your body weight in ounces, meaning a 140lb woman should be drinking 70 ounces of water each day. Drink a glass of water as soon as you wake up and before each meal. You'll consume 20% less calories if you do. The brain also confuses hunger with thirst, so if you're feeling extra pecking, try drinking a glass of water before feeding your cravings. 

2.  Eat Real Food 

Low fat this, sugar free that, things that crinkle in their packaging just screams PROCESSED. I used to eat 100 calorie packs and mini weight watchers cakes like they were going out of style because I thought they were acceptable as long as I had the calories for them. But if I ask myself, "is eating this going to make me healthier?" the answer would be no. Eat foods that are as minimally processed if at all. Fruits, veggies, whole grains, lean proteins, dark chocolate. You'll feel better and fuller longer. 

3.  Get Moving 

I feel like sometimes were conditioned to think that taking the stairs or parking far away is good enough and it's not. You need to get your body moving. I'm talking at least 30 minutes of activity 4-6 times a week. It's not impossible. You can run, weight train, do yoga, take a Zumba class, or do at home workout dvd's like me. Get rid of excuses like "I don't have the time, energy, or money" just find a way to make it work. 

4.  Cut The Sugar 

Eating too much sugar is, in my opinion, an epidemic. Your body can't process sugar so it stores it as fat, namely belly fat. It can be as addictive as narcotics and serves no purpose other than empty calories. Time to ditch the soda and candy bar habit stat. 

5. Get Support 

Most people want to lose weight or tone up or get healthy so you are most certainly not alone. It's great to have a support system of like minded people who are dealing with similar struggles. It can be on an app such as My Fitness Pal, in a beachbody accountability group on facebook, a group of friends meeting up once a week, weight watchers meetings, or an online forum. Use each other as resources and for support. 

6. Cook Your Own Food 

I know there are a lot more healthy options available in restaurants and takeout places now than there used to be and I'm all about enjoying a dinner out  however unless you cook it yourself you don't really know what's in it. Preparing your own meals at least 5 times per week can really help you stay on track. Make extra and take for leftovers or to grab in a pinch.

7. Mind Your Serving Sizes 

Most people have no idea about the correct serving sizes. I didn't either until I actually started measuring things. Here is what your serving sizes should look like 

Fruits and veggies - 1 cup 
Proteins- 3/4 cup
Whole grains- 1/2 cup
Healthy fats/cheese - 1/4 cup 

8. Ditch the Monday Mentality 

If you have a mid week or weekend slip up don't just give up and eat everything in sight with the idea that you can just start fresh on Monday. You'll consume hundreds of extra calories and turn a small hiccup into huge gains. Start right away. You'll feel better. 

9. Get Enough Sleep 
Sleep is your body's chance to heal itself, to recouperate. It's so important that you let your body rest, especially if you're exercising. I know it's difficult, especially if your kids wake you up early like mine do. But you can maximize your sleep by going to bed earlier, keeping your bedroom cool and dark, and not having anything caffeinated before bed.

10.  Enjoy in Moderation 

Life is too short to never enjoy the foods that we love, like cupcakes, wine, lasagna, or a bowl of ice cream. There's no reason you can't enjoy your favorite foods in moderation. There's a big difference between a bowl of ice cream and a pint of ice cream. I always strive for 80/20 this way I don't feel deprived and I can stay on track without feeling like I can NEVER treat myself. I always have 1 cheat meal per week and 1 cheat snack. Make it a choice to indulge. 

Many people have no idea how good their body was meant to feel when it has proper rest, nutrition, and exercise. If you need help I would be more than happy to be your coach. You can email me at or sign up for your FREE beach body account at 


AwesomelyOZ said...

These are all true - especially drink enough water! I woke up today with every intent of working out but my body said 'no' and I went back to bed. In my defense, I'm battling a horrible flu :) Let's see how long I can use this excuse for! Have a great one Melissa! -Iva

Jenn said...

Great list of tips! I also think the 'just do your best' is important. You haven't failed if you only hit half of these items in a day. Just keep trying to do more every day. :)

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