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May is here, and we are another month
closer to tank tops and short shorts...or even mid-length
shorts! As much as getting started on a fitness program
may be your intention, what do you do if you simply cannot
make it happen but still want to look great for summer?
Here are a few tips to try to incorporate into your routine:
- Try a meal replacement
– When selecting this option, make sure you find
a product that is low on calories and on carbohydrates,
but offers enough potassium, and protein to get you through
your day. Also look for a product that includes fibre.
Be extra careful not to select anything with a lot of
artificial ingredients, or too much sucrose (or other
like products). Also, change up the products you are replacing
your meal with daily so that you don’t get sick
of having the same thing every single day. A program that
offers variety or different modes of preparation can go
a long way to keep the momentum going. Aim just to replace
one meal per day. If you plan to do two meal replacements
per day you may burn out too fast. Slow and steady is
the best pace to keep.
- Do some form of exercise or
physical activity, even if it is just a daily
brisk walk. Try to up the ante a little by adding some
weights to the walk, or going a little farther each day.
Get that pedometer out if you have one.
- Be accountable.
Write down everything you eat and the associated calories.
Be honest when journaling, and share your ups and downs.
Writing these details down is important. Emotional eating
is common so tracking your moods can be helpful because
it may help you find emotional or other ties to bad eating
patterns that you otherwise may not have noticed. Over
time you will be more aware of the circumstances of any
bad eating habits and become more aware of your personal
pitfalls. Awareness and accountability will help you to
kick those bad habits!
- Pre-prepare healthy snacks,
and predetermine exactly how many calories you are going
to allow yourself based on your goals. This is especially
helpful if you are a late night snacker too! If you get
to the end of the snack and are tempted to get something
else, then do distract yourself by something else like
taking a bath, brushing your teeth, or even just drinking
a large glass of water and doing 10 minutes of a simple
exercise to get your mind back on track! Believe it or
not, just turning off the TV and going to sleep an hour
earlier than usual can often help eliminate those late
night cravings, as well as give your body the rest it
needs to help your metabolism. That’s right, your
body can get stressed, and not getting enough rest can
actually work against you when trying to lose weight...which
leads me to my next tip.
- Get enough rest.
I realize that if you have a small child in the house
this can be a challenge. However, whenever you can squeeze
some downtime in make sure you do. An extra 15 min power
nap, or even going to bed a bit earlier can really help
your body reduce stress levels which in turn helps adrenal
function. Also, the less tired you are, the more likely
you are to make better choices. Sometimes over tiredness
can lead to lack of motivation to cook a healthy meal,
or may lead to creating a quick frozen dish or even fast
food. When you are rested not only are you thinking more
clearly about your goals, and making more aware choices,
but you also have the energy required to prepare the food
that is better for you. Your body will thank you in inches!
- Set realistic, short term goals.
Base your loss on 2 lbs per week max. This is a safe amount
of weight to lose weekly and it adds up quickly when you
stick to it! Setting unrealistic goals can sometimes lead
to feeling defeated, even when you’ve actually made
great achievements. So be careful how you set your goals.
Remember to celebrate those small goal achievements! Find
something to treat yourself with – a new item of
clothing, a trip to the spa for a pedicure, what ever
you need to keep you motivated! Email us for help if you
are unsure about what your healthy weight loss goals or
strategies should be info@BootCampOntario.com
- Get a “buddy”
or “group” together and begin your own challenge!
Get together once per week to review your ups and downs,
talk about how to continue to motivate each other, and
do a weekly weigh in include measurements once per month.
It’s always fun to start out with a before photo
and measurements so that you have something to guage your
improvement with as you begin reaching your goals. The
more of you that work together, the merrier! You can even
kick off your new goals with a “challenge party”!
Talk about your goals, how you are all planning to achieve
them, and how you will motivate each other and be accountable
along the way.
- Get support from family and
friends. Let your family and friends know what
you are going to be doing so that they can help you stay
on track. Support from those closest to you is very important.
Often if you have an event to go to or an upcoming holiday
feast it can be unnerving as you don’t want to insult
anyone by not having much to eat or draw unnecessary attention
to yourself, but if they know you are striving towards
a healthier lifestyle they will understand and letting
them know in advance can help take the stress off the
event of the day. They may even surprise you with a couple
of low cal options!
- Use a pedometer daily.
Remember to feel “good” about what you “do”
do, not just feel badly about what you “don’t”
do. You may be on your feet far more than you even know.
Use that pedometer and pat yourself on the back when you
have a busy day. Gardening and cleaning the house burn
calories too! Go on the internet, find out how many calories
you burned and track it! Feel good about all physical
activity you get, and always strive to do more when you
can.
- Time to start thinking thin.
Get out those old pictures of you at your best. It is
a fact that we subconsciously move towards what we see
most. So if you are looking in the mirror with a frown
regularly and looking at recent photos where you disapprove
of how you look then don’t do it anymore. Onwards
and upwards! Get your best photos out, your favourite
clothes hung where you can see them every day. Create
space around you filled with reminders of your goals and
where you are headed, not where you don’t want to
end up. Best place to put your favourite pics is right
on your fridge. Even inside if necessary! Stick a sticky
note of your short term goal weight right on the scale.
Think thin every day and really visualize getting to your
goal, and DO be specific. For example imagine how you
will look in those skinny jeans and favourite outfit,
what you will see in the mirror as if you already achieved
your goal, who you will talk to, and even details like
what the new dress material will feel like on your skin!
New brain plasticity research is showing more and more
that we are what we think. Get in the right zone mentally
and the rest will follow.
- Bring fitness to you!
Wish you could attend a program like ours but just can’t
make the times and location work for you? Well, get a
few of your friends together and we will come to you!
We can use your backyard, recreation room, or a park close
to you. We can even make this a stroller friendly workout.
We can work out 1, 2 or 3 times per week. It’s your
call! If your group would like a free trial at your location
of choice, just get a few friends together and give send
us an email. We will do whatever we can to accommodate
your needs, and help you reach your health and fitness
goals even faster!
Use as many of the above tips as
possible to help get you on your way to a fitter, healthier
you! We welcome you to attend a FREE BOOT CAMP TRIAL at
any of our locations, any time... No obligation, just get
a great workout, some support and advice while you get started
on your journey. We’d love to track your progress
with you. We can even just show you how to properly measure
yourself for starting your own challenge. We are here to
support all Oakville Moms in any way we can!
There’s only one way to achieve your goals, you need
to stick to it. If you are unable to come up with your own
challenge, then check out this link for a great “ready
to go” 90 day challenge by Body By Vi http://bootcampontario.myvi.net/challenge.
They’ve really got the right idea, the right ingredients,
and a variety of meal replacement and metabolism boosting
products to set you off and running! You can earn your own
product for free monthly by referring just 3 others each
month and even win prizes!
For a free consultation to get you or your group ready to
challenge yourself through this or any other challenge,
email us at Info@BootCampOntario.com
We’ll set up your personal challenge or group challenge
party, help you take before photos, measurements, weigh
you in, and help you order the products right for you. 90
days of calorie reduction combined with some physical activity
will get you back on track for summer!! What are you waiting
for?
Schedules Posted Online Now – Check
Us Out:
www.BootCampOntario.com
Info@BootCampOntario.com
1-866-992-2348
Oakville Moms Special Pricing:
We offer a $20 discount for
all new Oakville Moms boot camp and
stroller fitness members. Email us to send you
a registration link for the special price of only $109.
Returning members just use our “return recruit”
button to register for our lowest pricing and return for
only $99 each.
Oakville Mom Group Rates: Join
together as a group of 5 or more for our special low returning
recruit rate! Get on the chat boards and get your group
together and save today! Groups of 5 just use our “return
recruit” button to register for our lowest pricing
of only $99 each, and send us an email to tell us you did!
(all pricing is subject to HST)
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