Do you know exactly what you are putting into your body?  Do you even know how much food you are consuming each day?  It is said that most people consume as little as TWICE as many calories than they actually need each day.

One of the most important things you need to do to help you reach your goals is to figure out what you are eating and how much you are eating!! There are DOZENS of applications you can download onto your smart devices and they are also accessible on your computer.

You can find an easily accessible and FREE calorie counter site at: http://www.nutracheck.co.uk/

Once you get singed up with these programs feel free to play around with it!! You need to get use to how the program works so you will become efficient as being able to navigate and use the program properly.

Using these types of programs will allow you the change to closely monitor HOW much food you are eating and what kind of foods you are eating.

I suggest a few things:

- when you decide you want to make a healthier change, sign up for one of these programs and track what types of food you eat for a FULL week

- when the week is over go back and look at what you eat a lot of and what you need to eat more of.  You will be surprised to see that you consume too much salt, sugar, or another type of food.  You will also be able to see that you do not eat enough veggies, fruits, or protein.  This will allow you the change to actually see what areas you need to improve on.  

- next find some healthy recipes and go shopping! You have to find recipes that will be fitting to your needs!  Usually breakfast will be around 300-400 calories  snacks will be around 200-300 calories, and lunch and dinner should also be around 300-400 calories!  The goal is to spread your meals out throughout the day so you do not feel like you are going hungry!  YOU DO NOT WANT TO SKIP MEALS!! THIS CAN HINDER YOUR WEIGHT LOSS!  You want to try to stick to a regular eating schedule.  I would suggest eating about every 2-3 hours.  have breakfast, and then a small snack, lunch, another snack, dinner, and if you are still hungry in the evening have another SMALL snack.  You want to try to stop eating about 2-3 hours BEFORE you go to bed.  But you do not want to go hungry and you should try NOT to skip any meals

-keep track of what you eat in these applications.  They will let you decide if you have the right serving size or more than the suggested serving size.  If you stick to the proper serving sizes, a steady workout routine, and drink water you should start to see results in about a month!

Reaching your goals will take TIME! You will have to be patient! You can not eat healthy for a week and expect 15-30 pounds to just vanish!  Yes that would be nice but it is not realistic.  You have to stay consistent with eating right AND working out.  Eating right is the MAIN priority.  If you are not feeding your body the right foods it will hinder the results you want to see!! You can spend all the time you want in the gym, but if you eat junk food all of that hard work will go to waste.  So this is why it is SO important to get your diet under control so you are able to reach the results you want.

And there you have it! I just gave you the tools you need to help you jump-start your new health and fitness journey!

Any day is a great day to start living healthier…why not start today!?

To achieve your health and fitness goals

Working out is 1/3 of the equation to reaching your goals

Your Diet/food & Liquid consumption is 2/3 of the equation!

You can not eat fried, fat filled, unhealthy food and expect to lose weight!

You HAVE to fuel your body with the right nutrients in order for it to start burning those extra calories!

Eating right has to be consistent!

If not…do not expect to see results!

…positive goals at work…

…positive financial goals…

…positive health and fitness goals…

But how do you stay focused to achieve these goals?

Do you write them down? Do you review them on a regular basis? Do you think of personal rewards when you achieve these goals?

When it comes to health and fitness goals it is a good idea to have one main goal.  For example, you would like to lose 50 pounds.  That is a great overall goal to have in mind.  When you have your overall goal in mind the next thing you need to do is set mini goals.  Here are some examples of  mini goals:

• I will work out 3…4…or 5 days a week
• I want to lose at least 5 pounds a week (which is realistic but you have to work hard for it!)
• I will stop having cokes and switch to water
• I will limit how many times I eat fast food
• I will create a menu for each week and stick to what I have on that menu

When you have your main goal and your mini goals set there is one more step you should take!! You should set a reward for yourself! YES A REWARD! What is better motivation to reach your goals than to reward yourself with something you have wanted but have put off getting yourself.

If you give up sweets for a certain period of time, yes you can reward yourself with ice cream after achieve so many of your mini goals.  But the best reward you set should be for reaching your overall goal. Here is a GREAT idea a friend send to me…

For each workout that she has done, her husband will place $1 in her workout jar.  Currently her goal is to lose 30 pounds and she has estimated this to take about 8 weeks to achieve this goal.  Working out 5 days a week for 8 weeks will allow her to rack up around $40!  Wait there is more! If she reaches her goal BEFORE the 8 weeks is over her husband will DOUBLE the amount of money that is in the jar on the day she reaches her goal. Talk about motivation! She is allowed to use that money on WHATEVER she wants…new clothes…new shoes…or a night out with her and her friends to celebrate her fitness success.

When it comes to reaching your health and fitness goals, having motivation is so important! You have to have something that will push you to work hard and dig deep during your workouts.  You have so have something that will push you to stay away from the wrong foods and eat foods that will nourish your body!

Along with that motivation you need support from those around you and encouragement.

Other than the positive physical benefits you will achieve from your health and fitness goals, it is important to have something that you can reward and treat your self with.

Any day is a great day to start your new health and fitness routine….why not start today!

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