Excuses for skipping a workout fall into 3 categories. First, there are the Legitimate excuses like the flu, back spasms, Mom needs help, dead car battery.
Then there is the category of Utterly Crazy excuses for not working out, such as these:
I had a massage yesterday, and I don’t want to mess that up.
I don’t have any workout clothes to match my mood.
I can’t sweat because the heat makes my eyelash extensions fall off.
I’m going to an awesome party and don’t want to be sore because I plan to do a lot of dancing.
My appetite goes up after I exercise, so I need to take a break so I’ll eat less.
Finally, there’s the category of Poor/Lame excuses, but we like to tell ourselves they are legitimate — Avoid these and say: “NO MORE EXCUSES!”
It’s too hard.
I’m too busy.
I’m too tired.
I’ll do it tomorrow.
My body sucks.
I can’t go to the gym until I get in shape. (Don’t let muffin top, bloated tummy, wobbly thighs, etc., become excuses!)
Check out these 10 Commandments of Weight Loss!
1. You are what you eat.
• Your body is continuously making and renewing its cells.
• Cells influence the chemicals produced and required for proper brain
2. Food is a drug.
• Foods can affect your mood and energy levels.
• Foods high in carbohydrates can make you feel worse, just 30 minutes
• Foods high in protein can make you feel great, even hours after
3. Diet influences everything in your life.
• Your overall health.
• Your ability to think quickly and clearly.
• Your energy level.
• Your weight.
• Your appearance.
4. Society bombards us with bad messages about food
• Do you want a supersize meal, fries with your burger, bread first,
another drink, appetizer first, dessert?
• We reward ourselves with food, whether for positive or negative
activities in life.
5. Teens, young adults and the elderly have the worst diets.
• Food habits developed when young are hard to break and can
influence brain development.
Call Trimm-Way today and learn how brain foods can help you lose weight!
Keep a daily food diary.
Wait 5 minutes if you’re thinking of something to eat that’s off your diet. Instead, drink a glass of water.
If you’ve bought some food that you know is a tempting weight-gain diet-breaker for you (for example, peanut butter, dark chocolate), move it out to the garage, and make it to hard get to, so you won’t be so tempted. At least, store it out of sight, out of reach.
Do 5 minutes of exercise before you eat a meal, like jogging in place or wall push-ups, to speed up your metabolism.
If you’re at a plateau weight-wise despite efforts to diet and exercise, try adding 15-minute cardio sessions for a few evenings each week — this will speed up calorie burning throughout the night and into the next day.
Before you drink wine or a cocktail, drink a glass of water so you aren’t drinking because you’re thirsty.
Avoid eating starchy carbohydrates (bread, chips, popcorn, pasta, potato, rice) when having a cocktail or glass of wine, because the alcohol will speed up the conversion of the carbs to belly fat! Eat protein and vegies instead.
Detox is a popular word these days! Juices and smoothies can be used to boost your liver function. The liver is a hard working multi-tasker — give your liver the attention it deserves so it can function optimally, and try this recipe!
Karen’s Daily AM Smoothie:
1/2 large Fuji or other sweet apple (or a whole small apple)
2 stalks celery
1/3 cucumber, skin-on
1/4 red beet
1T chopped beet stems
1 slice lemon, peeled
1/2” slice of ginger root, peeled
3 mint leaves
1 handful (2 oz.) kale
1-1/2 cup water or more depending on desired consistency
(Note – This requires a high-powered blender like a VitaMix)
Cut fruit/vegies in chunks/pieces, put the bigger items into the blender first, adding the rest on top with the water, and pulse/blend/pulse/blend like crazy. Pause if your blender starts to overheat, and add water if it seems overwhelmed. Smoothie will be quite thick. Makes about 2 big glasses. Store leftovers in a mason jar in the refrigerator for the next day.
Look for the cleanest food on the menu. Select the lightest meat or fish, so that the added butter/sauce is not fat on top of fat.
Fish: Choose the shellfish or whitefish (at 400 calories/lb.) rather than salmon or trout (700-900 calories/lb.)
Meat: Choose the chicken breast (at 500 calories/lb.) rather than steak (filet mignon is 1,000 calories/lb.)
Onion soup (small bowl): 150 calories. But cheese on top makes it 350 calories, and with French bread it’s 420 calories
Escargot: 6 pieces w/ garlic butter is about 250 calories