Take Action NOW – One Step at a Time

I’ll start next Monday.

I’ll start next month.

I’ll start on New Years.

I’ll wait until there is a sale.

All of these mindsets will only spill over into the rest of your busy life – and you will miss out on opportunities that are right in front of you.

Many times when it comes to big decisions, personal decisions, business decisions, etc. you always hear people saying “I just wish I would have started sooner”.

So why wait until next week? Or New Years? Or when something is on sale? If you REALLY want to make a change to your health and lifestyle do it RIGHT NOW.

Like right this minute.

Grab a pen, and write down ONE thing you are going to do today that will get you closer to where you want to be in a week, month, year from now.

We often hear that you should take things one at a time or on the flip side go all in and make huge lifestyle changes because why not. Personally, I have seen many more clients get results by changing one thing at a time…but if you are a hardcore go-getter, then go for it – change your entire life habits around now -more power to you!

What are some things you can start doing right now that will build into healthier habits and lifestyle traits? Good thing you asked…

Start walking more.

I often take for granted that I spend my entire day on my feet, walking around the gym – and most days end up with 12,000+ steps. Many people maybe get 2000 per day.

Make it a point to walk 15 minutes everyday. Yes, just 15 minutes of brisk walking.

This can easily build into more, but for now start walking just 15 minutes everyday. According to my friend and fellow fitness expert Alexander Cortes (check him out here) – walking is one of the most overlooked, remedial forms of fitness.

The benefits include:

-Cognitive health

-Cardiovascular health

-Circulation

-Immunity

-Digestion

-Bone Density

-Motor coordination

He (Alexander) also argues against always doing the “high intensity fat melting” workouts because they will make you much more hungry – and he is right. Walking will keep you metabolism up, without triggering your hunger hormones to shoot up.

I will take it one step further – long distance cardio obsessions also won’t help you. Yes, jogging a couple miles everyday WITH A GOAL OF FAT LOSS will NOT help most people.

This is because:

  • Running is catabolic overtime – lose your fat burning muscle mass
  • Running alone can add stress to joints and connective tissue – especially if you have muscle imbalances or don’t know how to really run
  • Running triggers more hunger, and often leads to overcompensation of caloric intake.

If your goal is fat loss, long distance jogging/biking may not be your best option…

Walk daily, lift weights, eat protein and veggies = 4 steps in the right direction

 

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Streamline Your Weekly Eating into the Weekend

One of the first things I look at when working with clients on nutrition is their weekdays vs. weekends. We all do this.

Weekdays give us structure of work, family activities, etc. so we usually eat on the same, consistent schedule. Weekends give us more freedom and opportunities for fun – which is where the lack of consistency comes in.

I’m not saying that your weekends need to be boring, but the closer you can match your weekend habits with your weekdays, the easier it will be to:

  • Maintain a caloric balance for your goals
  • Avoid overeating through high calorie food/drink
  • Get back on track Monday
  • Progress at a faster rate

Plan Out Tomorrow’s Meals

Yes, start thinking ahead – and don’t leave it to chance, because stuff happens.

Make your breakfast the night before.

Make your lunch the night before.

Even start getting stuff ready for dinner the night before.

This will save you tremendous time and effort in the long run

You all should know by now that I am a huge fan of quick,. convenient and healthy meals (that also taste good). For this I have two favorite cookbooks:

1 – Eat What You Love: Quick and Easy – http://amzn.to/2fFcIA5

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2 – Skinny Taste: Fast and Slow (quick meals or slow cooker meals) – http://amzn.to/2gAtKjT

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Both of these cookbooks are awesome and have been my go-to for dinners lately. I havent had one meal that was bad.

By planning meals ahead of time, you will know exactly what you will be eating and thus will have much better odds at staying on track with your goals.

Give these three things a shot TODAY, and you will already be three steps ahead of where you were yesterday!

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Stay healthy my friends,