Motivation and fitness tips

Today, remind yourself how far you have come: celebrate your wins!


Set goals with conviction and true belief that you can accomplish them. As Napoleon Hill said, “Whatever the mind of man can conceive and believe, it can achieve.” Don’t ever underestimate the power in that. 


Very cool fact: pound for pound, your bones are 4x stronger than concrete. Keep your bones healthy by continuing to do weight-bearing exercises.


"If you struggle with Weekenditis and nightime overeating, this is how to break the all-or-nothing lifestyle cycle. Be good enough: the decent method you follow is better than the perfect method you quit. All-or-nothing thinking gives you two options: perfect or crap. In reality, there's a continuum. What are the "pretty good" or "not too bad" options?" -Berardi


Eat, don’t drink, your calories. Stay away from high caloric drinks such as alcohol and bottled fruit juices.


It’s cold, it’s early, I’m tired. “Success doesn't know these things about cold or early or tired. It just knows if you showed up or not.” -Plitt


Eat “Bulky” to Slim Down. Choosing “big” and bulky foods such as fruits, vegetables, soups and salads will fill you up without packing a lot of calories. They have more fiber and will make you feel fuller, longer.


Move Daily. Studies have shown that people who lose weight and keep it off are committed to daily movement. If you can burn 300 extra calories each day (about a 3 mile walk) and do not increase your caloric intake, you could easily lose 30 pounds in one year!


Get at least seven hours of sleep. Lack of sleep will make your mind tired, lower your immune system and even cause you to overeat.


Strive for PROGRESS not perfection..


Remember, slow and steady wins the race. Work toward your goals, but do not try to change EVERYTHING at once. 1 new healthy habit that sticks is better than 7 short-term "fixes."


Don’t find the time today…MAKE the time!


Here's a quick and easy nutrition tip if you're looking to take a step in the right direction today:

Double your veggies and half your starches. Most people tend to skimp on their fruits and vegetables and go heavier on the starches. If you know this is you, try turning that around and you may notice a difference from that simple change.


Your weight can fluctuate up to 5 pounds a day! This can be because of the foods you eat, salt intake, fluids you drink, and even hormonal changes. So….don’t be married to your scale. Weigh yourself at most once a week.


Avoid All- or -Nothing thinking. This type of thinking leads you to believe everything is perfect or crap and since nothing is perfect it leaves you with crap.


Success is not a marathon of ups. Success is formulated through failures, through facing your fears, through falling down and getting back up. That's what creates the champion. Success does not define us, we define the success. - Plitt


Some people hold on to old clothes that don't fit anymore "just in case". Do a good deed, donate the baggy clothes, and never look back. You'll make room in your closet for clothes that fit your new body, let go of the idea that you'll fall back to your old habits, and help someone else while you're at it. It's a win-win!

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