Juliebw’s BodyBlog

Why do you wait until January to begin your life? Why do we have New Year Resolutions? How about new month, new week, new day goals? Why not get a head start on those resolutions and start moving a little more now. Set that alarm clock 30 minutes earlier tomorrow and get moving! Switch your fuller fat milk with skim milk, make a change that brings you closer to your fitness goals.

Tomorrow morning when you get up, eat breakfast! Studies have shown that just by eating breakfast every morning, your metabolism will increase and you will shed more fat. Now come on, can you do anything else that will provide that kind of result with less effort? Breakfast is the meal that sets the rest of your day. It is the meal that breaks the night fast!!! Do one thing today that is going to change your tomorrow. What are your New Year’s Goals? Do something today to get your closer to them.

Get in the habit now and by January you will be so much further ahead and you will enjoy the next two months even more. You will have more energy, better immunity to fight off illness, better attitude, the ability to think more clearly, and not to mention how great you will look at that next holiday party and don’t forget those Family Christmas photos. Make today count. Don’t put yourself off anymore, include yourself on your daily to do list and start a new tradition of bringing in the new year happy and setting other goals instead of the same ole’ weight loss ones. Be a better you!!

For more tips on how to prevent the holiday weight gain, sign up for my free monthly newsletter. It is full of fitness tips and a new delicious recipe every month. Sign up at http://www.transformations4life.com/

Why do you wait until January to begin your life? Why do we have New Year Resolutions? How about new month, new week, new day goals? Why not get a head start on those resolutions and start moving a little more now. Set that alarm clock 30 minutes earlier tomorrow and get moving! Switch your fuller fat milk with skim milk, make a change that brings you closer to your fitness goals.

Tomorrow morning when you get up, eat breakfast! Studies have shown that just by eating breakfast every morning, your metabolism will increase and you will shed more fat. Now come on, can you do anything else that will provide that kind of result with less effort? Breakfast is the meal that sets the rest of your day. It is the meal that breaks the night fast!!! Do one thing today that is going to change your tomorrow. What are your New Year’s Goals? Do something today to get your closer to them.

Get in the habit now and by January you will be so much further ahead and you will enjoy the next two months even more. You will have more energy, better immunity to fight off illness, better attitude, the ability to think more clearly, and not to mention how great you will look at that next holiday party and don’t forget those Family Christmas photos. Make today count. Don’t put yourself off anymore, include yourself on your daily to do list and start a new tradition of bringing in the new year happy and setting other goals instead of the same ole’ weight loss ones. Be a better you!!

For more tips on how to prevent the holiday weight gain, sign up for my free monthly newsletter. It is full of fitness tips and a new delicious recipe every month. Sign up at http://www.transformations4life.com/

Why do you wait until January to begin your life? Why do we have New Year Resolutions? How about new month, new week, new day goals? Why not get a head start on those resolutions and start moving a little more now. Set that alarm clock 30 minutes earlier tomorrow and get moving! Switch your fuller fat milk with skim milk, make a change that brings you closer to your fitness goals.

Tomorrow morning when you get up, eat breakfast! Studies have shown that just by eating breakfast every morning, your metabolism will increase and you will shed more fat. Now come on, can you do anything else that will provide that kind of result with less effort? Breakfast is the meal that sets the rest of your day. It is the meal that breaks the night fast!!! Do one thing today that is going to change your tomorrow. What are your New Year’s Goals? Do something today to get your closer to them.

Get in the habit now and by January you will be so much further ahead and you will enjoy the next two months even more. You will have more energy, better immunity to fight off illness, better attitude, the ability to think more clearly, and not to mention how great you will look at that next holiday party and don’t forget those Family Christmas photos. Make today count. Don’t put yourself off anymore, include yourself on your daily to do list and start a new tradition of bringing in the new year happy and setting other goals instead of the same ole’ weight loss ones. Be a better you!!

For more tips on how to prevent the holiday weight gain, sign up for my free monthly newsletter. It is full of fitness tips and a new delicious recipe every month. Sign up at http://www.transformations4life.com/

Most of us can answer yes to that question. We live our lives "doing what we’ve always done and in turn we get what we’ve always gotten." I love that phrase. You can apply that quote to so many different aspects in life. From financial habits, fitness habits, social habits, etc. How many times in a day do you have thoughts about your lack of fitness goals? Or how many times do you repeat in your mind, "I Have" to work out today?"

 Did you know that these thoughts alone can keep you from obtaining your goals? We are in our own heads dozens of times a day, how we speak to ourselves, what we think when we look in a mirror, what we mutter when we try on a pair of tight fitting jeans. What if we turned those thoughts into positive, more motivating thoughts such as, I GET to go to the gym today! Come on now, you’re healthy, you can walk, you are perfectly able to get to the gym or grab a pair of dumbbells and workout while at home. What about those individuals that have already lost their health or their ability to walk into a gym? What would they say to you using that excuse?

Instead of dreading that pair of jeans in your closet that you used to be able to button up, how about doing something about it. Instead of just going out and buying a new pair in a bigger size or walking around with the dreaded "muffin top", make it a goal to dedicate 30 mminutes a day for the next month to get back into those jeans or even a size smaller. Challenge yourself! Be Determined! Don’t take NO for an answer!

Instead of pointing out the flaws you may have everytime you step in front of a mirror, how about pointing out the good traits you possess? What about your ability to workout or make healthy food choices. Your ability to change old habits and adopt good ones. What is one positive encouraging thing can you say to yourself?

Your are the best motivator out there! You are in your head 24/7! Tell yourself you Get to workout today! You GET to refuel your body with healthy food choices! Or how lucky you are that you are able to put in that cardio session. If you change your mind, you will change your body. Don’t strive for perfection, strive for balance. A life balance between taking care of yourself and your family!

If I guaranteed that you wouldn’t fail, would you Go For IT? Many of us, never reach our full potential just because of fear. Some are just as afraid of success as they are of failure. What if I fail, what if I succeed, what if I disappoint, what if, what if, what if….. You can what if things in life all day long, but that isn’t going to get you anywhere. What if you never Try? You will never know what you could have been? If you eat the whole bag of cookies, so what, does that mean you’re a failure? No, it just means you need to get back to eating clean, no cheat meal for the week, and work your tail off at the next gym session. It doesn’t mean you failed!!!

I see so many people reaching for fitness goals, and they get so angry with themselves over the littlest things. Don’t beat yourself up, it’s hard to be positive and strive for something that may be difficult at first, if all you are telling yourself, “Is your stupid, fat, ugly, tired, worthless,  or you can’t do this, etc” Would you be able to get your job done if that is what your boss was constantly telling you? So why is it okay to do it to ourselves? You need to first, change those negative thoughts to nurturing thoughts. You need to believe in yourself and what you can achieve. Write down your goals, put done the smallest goals to the HUGE, seems impossible ones.  Write up a plan on how you attend to reach those goals. “You didn’t think I was going to tell you to wish and hope for them, did ya”?

You’ve got to put that plan into action. Write down what your obstacles are that you are going to face. What are your methods to handling those obstacles? What are you going to do when you give in to those obstacles? I can tell you, that you are not going to give up! Your going to pick yourself up and keep going with it. Don’t allow fear or failure to inhibit your desires in life. Find that deep desire to make things happen. If you find yourself talking negative to yourself, then replace each negative with 5 positives. Wake up each morning with a list of 10 things you are grateful for. Everyone has at least 10. Name them each morning while you brush your teeth. Have a to do list of at least 3 things that will bring you closer to your goal. Map out a plan, a specific, very detailed plan. Remember, to put yourself on your to do list everyday. Your workout program, cardio session, yoga/relaxing session, whatever your suppose to do today. WRITE it down and DO IT! If you don’t schedule yourself in, you will be the first thing to be pushed aside…

I believe in you and I believe you can achieve every goal on your list. You have to want it and believe in it too. I’m always here if you need a pick me up or some motivational coaching, just call me or email me- I’ll always be in your corner!

Well how bad do you want that fit body, that healthy cholesterol level, that slim fitting black dress, or that high level of confidence? We all have different goals for why we stop at a bite of chocolate cake or set our alarm for 5 a.m. to get in our cardio sessions. The difference between those that schedule in their exercise time and those that allow every little thing to get in the way of their "me" time is how badly they want it.

 I know I want it pretty badly. I love how I feel after an intense cardio or weight lifting session. I like how strong I feel, how confident, how energized, and accomplished! It sets the pace for the rest of my 24 hours. I walk with an extra bounce in my step. My hair seems to look healthier, my makeup even seems to glide on better, as my skin is better prepared. I prefer how a plate full of lean chicken and asparagus feels over a greasy plate of french fries and a burger. My body reacts much nicer to the first option also. I like how great it feels to put on a new outfit and feel like a woman without worrying about whether a fat roll is going to show through or not. I like the way my calves look in a pair of sexy high heels. I like the reaction my husband gives me when I slip into that little extra nice outfit. I like the way my children can hug around my waist and I don’t have to worry about any extra folds of skin. So I ask you again, how bad do you want it?

 Do you want it bad enough to set that alarm a little bit earlier tomorrow morning? Do you want it bad enough to put yourself on your to do list? How about enough to plan your meals and skip the fast food restaurant this week? Or to stick to your goals and not order the drinks and dessert when your out with your friends? It is all about YOU, and what you want. No one else! This is the little bit of time you invest in your own future. That’s right, I meant FUTURE! Don’t use the excuse, "I’m only in my 20’s or early 30’s" The time you invest in your health now will determine your future. It’s not how we eat when were 80 that counts, it is while we are young that is predetermining how we live those Golden Years.

 So go ahead, sleep in that extra 20 minutes, feel guilty for the rest of the day for hitting snooze yet AGAIN! I will be up at 5 a.m. sweating to my IPOD and feeling great about it. I promise you I won’t feel guilty about NOT hitting snooze either. I will feel great when it comes time for that family Christmas Photo and that Little Black Dress Event! How about You?

What is the one excuse you always hear when you talk to a smoker, drinker, or compulsive eater? “Well you gotta die of something, right?” I mean that is true, everyone does eventually die of something. My question to them is, why would you want to pick the one thing that is slow, painful, debilitating, and preventable? Doesn’t make any sense to me. When I die, I hope it is in my sleep, peacefully and at a very old age. I surely wouldn’t pick wearing an oxygen mask, or having a tube breath for me, or having to undergo open heart surgery, or gastric bypass surgery. Is that really what you would pick if given the choice?

“No thanks on the peaceful natural death at a ripe old age, I’ll take the slowest most painful option you have at a young age to boot.” Is that what you are saying? Is this seriously the mind set that we have resulted to just because of the fix of a cigarette, or the taste of an overly processed food, or the sip from a bottle? This scares me! It scares me to think that there are people out there that have been given this wonderful body that has so much potential to be strong and healthy, successful, and extraordinarily happy and it is thrown away due to an addiction. Yes, I look at emotional eating as an addiction just the same as alcohol or drugs.

Anything that you abuse over and over again that is detrimental to your health is an addiction. Now, I can’t speak for cigarette smokers or drinkers, but I do know a thing or two about emotional eating. I was a sufferer for many years. I have hid many depressed feelings in a bag of mini chocolate donuts. Oh yeah! However, I am hear to tell you that there is no fix out there more sweet tasting than a fit mind and body. When you turn those destructive behaviors, put it in exercise, and clean eating, the things you can achieve are limitless.

Don’t get me wrong, I am not applying that by exercising, you are going to be a millionaire without ever having to work a day in your life again or never suffering from a cold again. No, I am talking about when you take the time and effort and invest it into yourself, your mind strengthens, becomes more positive, and clear, and you have the confidence to go after your dreams. Having a fit mind and body gives me the ability to run around with my children, playing those favorite childhood games, that I use to love to play as a kid. It gives me the energy to run a successful business, it gives me the confidence to train for a figure competition, it gives me the positive mindset to reach for higher and higher goals.

Imagine being able to go into any department store and pick that cute little top you want and not worry about whether it will show your back flab? Or being able to walk up a flight of stairs without becoming winded. Or how about being able to pass by a drive thru restaurant and not being tempted AT ALL? Living a life full of good health, tons of energy, and positive thoughts is AMAZING!!! I want to spread the love and these feelings with everyone I come into contact with. After all, it was Mother Theresa that said, “Let no one come to you without leaving better and happier.” No truer words have ever been spoken.  You should always strive to lift someone else’s sprits when you see they are having a tough time. Everyone will have down days and stress in their lives, but if you take, your health for granted, life is going to be so much more stressful, than it was ever meant to be.

By eating a clean healthy diet, you heal faster and by having positive thoughts your mind can change how your body is feeling. Go ahead try it for a month, I guarantee you feel so much better and have a brighter outlook on life because of it.

Love yourself today by putting yourself on your to do list

I knew that title would get ya? Everyone wants to know the “secret”. The quick fix, the trick that no one else knows to get into that tiny bikini in record time. The truth is and you already know this, is there is no secret. There is no quick fix, no tricks, no gimmicks (no matter how many commercials say so). You can only get to your fitness goals through proper diet and exercise and H20. Yep, that is how you will look leaner faster than anything else. 

Water is an essential of the human body. Our bodies are made up of approximately 60% of water. Water is involved in almost every bodily process. When you deprive yourself of this MOST important component, your body cannot function at peak performance, your body holds onto the little water it does have, creating that wonderful “bloated look”.

It is a misconception that by consuming water you will look bloated. NOPE! NADA! Don’t believe it for a second. The opposite actually happens. When your body detects it is getting an adequate supply of water, it will in fact let go more efficiently, making you shed water weight and look leaner. This is the secret you have been waiting for.  

Did you know that at just 2% dehydration, your performance declines? Now just think about that for a second, that isn’t very much at all. Water also increases metabolism (did you hear that?) It will help aid your body in shedding fat. Without an enough water, the body will use fat cells. That’s not what we want, we want the body to use our fat cells for energy. 

A good guideline of how much to drink is 0.55 x your body weight. I like to aim for 80- 100 oz a day myself. Now, you don’t want to guzzle all of it at once. Your body cannot possibly hold that much water in just a few sittings. You need to drink it throughout the day. Water is best received in small amounts more frequently. (Where have you heard that before? Eating smaller meals, more frequently). Check out the color of your urine. If it is dark yellow- drink up you are dehydrated. You are aiming for pale yellow to clear for adequate hydration.  

Sometimes, we think we are hungry and in reality, we are thirsty. Always start your meal with a glass of water, eat, then finish with another glass. It will fill you up, and the good news is it contains no calories!

Intention- according to Webster’s Dictionary is defined as “a determination to act in a certain way; resolve. One attends to do or bring about. Purpose”.
So that brings me to my question, Do you intend to reach your fitness goals this year or are you going to “try” and reach them.
Try- is defined as “to make an attempt”. Many times when we set fitness goals for ourselves, we unconsciously state that, ‘this year I am going to try and reach that goal.” When we slip that word “try” in our goals, we are setting ourselves up for failure right from the starting gate.  
Why not rewrite those goals, except this time, omit the word try and substitute it with “intend”. The most effective way to write your goals with this new belief system is to answer a few questions first.
1.     Determine the results you want and how will you make it happen.
2.    You need to have a detailed plan on how you are going to reach these goals.
Look wishing never got a man on the moon. He actually had to have a dream and design a detailed plan of action. He had to prepare his mind and body for this new adventure.  The same goes for you. What are your goals?  Do you want to lose 10-20 pounds or just be a toned and healthy individual?  Well how are you going to get there?  I can promise you it is not going to happen by sitting on the couch watching Days of Our Lives every after noon, promising to start your workout tomorrow.  You have to take ACTION, EVERYDAY!
Get our your day planner, do to list, phone calendar, desk calendar, whatever high tech gadget you are using to keep track of your daily to do’s. Schedule in “me” time everyday at the same time everyday. I mean it, actually write in that 30 minute cardio interval session and that 45 minute circuit training, or that yoga class. If you don’t schedule it, I promise you, something far less important will take its place.  I’ve seen it time and time again. If you don’t have a plan, you will never see results.  No one reaches success on a whim or on a wish.  You have to have a plan on how you are going to get there.
Your goals need to be specific and believable. No far fetched, impossible goals here. For example, you know you are not going to lose 40 lbs in 4 weeks, or run a marathon in two months with no training whatsoever. Be realistic, use the SMART goal system.
          S- specific- clearly state what you want to accomplish
          M- Measureable- keeping a journal on your journey will help you see what your doing that is working and what’s not.
          A –appropriate – are these goals right for you.
          R- realistic- think about this one.
          T -time frame- short term goals are the building blocks for long term goals.
Now find a way to get motivated and let’s reach some goals.

Fear! Just reading that word puts most people in a state of anxiety. Fear, it makes your palms sweat, your heart rise, and the tiny hairs on the back of your neck stand up. It is the four letter word that binds us all. It is the one thing that makes us human. It causes stress, it causes change, desire, movement, and many times success stories come out of fear. The word itself is nothing to run from. What you do in response of fear is what is important. Fear doesn’t have to be scary or debilitating! It can move you in directions that are wonderful, amazing, and life changing. Again it is determined by your reaction. Yes, there is that physical fear. Where the hairs on your neck stand up, and your instincts kick in telling you to run for your life. That is a different kind of fear from what I am referring to. That is a fear that works much like an instinct. Your body senses physical harm, like that of a stranger getting a little to close to your personal space or someone being threatening to you, which causes you to take the “flight or fight” response. The fear I want you to embrace is the fear of the unknown. We have all been there. As children, it was when the teacher called our name, to have our turn at the front of the classroom to read our speech. Those were some scary times. You get that lump in your throat, the racing heart rhythm, the shakiness in your knees. Seems kind of silly now though. It didn’t cause us any harm and every kid in the class had to do it. It’s also the fear of getting caught for doing something your parents told you not to do in the first place. You remember those times! I was told several times not to go play down the block at this HUGE sand hill, yet I managed to find myself there everyday after school. One day, my father found out and I was told to sit in the chair until he was ready to deliver the spanking that he had promised me. Now, that was fear. I sat there which seemed like hours waiting for the 5 slaps I knew would hurt and be humiliating, you know the ones that hurt your parents more than you. Yet that fear played it’s purpose in life too. It taught me discipline and respect. Respect for authority and the discipline to understand that I would have to pay a consequence for not listening to what I was told to do. Now it has a different meaning altogether than when I was a kid. Now, fear is what drives me to be the best person I can be. Fear is what pushes me to talk to that stranger about my business when they approach me. Fear is what guides me to motivate women on reaching their fitness goals. Fear is what gets me up in front of 15+ people in a group fitness class to encourage them to push out the reps that I ask of them. Finally, fear is what gets motivates me to rally up a huge group of individuals who are getting ready for a 3 mile walk for a charity. Fear is what keeps me working on my marriage and teaching my children lessons of good character at every opportunity that presents itself. You see, there is nothing to fear with the word Fear. It can motivate you to do things beyond your wildest dreams. When you want to accomplish goals in your life, no matter what they are, you use fear to reach them. Without it, you are just an ordinary individual looking for that quick fix to get you to your goals. Fear can teach you drive, determination, and even self confidence. The end result is self gratitude. Ah, how sweet it is. To know that in the face of fear, you kept going and conquered your quest! So what it is going to be? Will you embrace your fears?