12 Ways to Better Eating - Mental Approach

Lots of people are trying to eat better,... trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or give up. Here are some key ways to make your eat better stick.

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations- Any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If you don’t cook for your schedule and your eating times you will find yourself without food and scrambling to find a healthy choice. So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. Be Proactive - Make a list of healthy foods you enjoy, and what foods you can take with you to work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key - Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible - Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. Don’t be so hard on yourself - Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!

7. Stick with your plan - It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. Have fun - Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise - You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don’t rush into this - People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination - To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.

12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now go out and make a difference in your life today!!  Did you enjoy this article?  Would you like to receive more support from me on a daily basis?!  Ask me about my next challenge group!  Together we can set goals and achieve them!!

 

Renee Smith

Independent BeachBody Coach

Amazing Week

This week has been absolutely surreal in more ways than one!  Ten months ago I never thought I would be in the position that I am today.  When I started my fitness journey in April 2014 I was 35 lbs overweight and absolutely disgusted with the person looking back at me in the mirror.  Bathing suit season was 2 months away.  I needed to do something drastic!  I found the 21 Day Fix and my coach Miranda reached out to me and invited me to take the 21 Day Fix Challenge.  At that time, I was willing to do anything because I couldn't stand myself!  I took my before pictures and measurements and CRIED when I saw them!  I couldn't believe that was my body!


Everyday I pressed play completing the 21 Day Fix and then completing a second round!  I never missed a workout, I never made excuses!  I was determined to change my body!  The more that people posted in the support group about their weight loss, the more I pushed myself to be better.  I actually don't even remember doing the first round of 21 Day Fix for the most part because I just blocked it out.  I knew it was hard but I didn't complain, I didn't push pause and I didn't quit!  I finished every workout and gave it my all.  At the end of the 42 days I had some amazing results to show for it!

At that point I decided to take the leap of faith and share my knowledge with other people and become a beachbody coach!  Plus, I really didn't want to pay full price for my Shakeology.  So basically I became a discount coach.  But once I started reading about coaching and started listening to the coach training academy webinars, the more I became intrigued.  I also was sharing my knowledge with other people and I was helping others to lose weight by my own experience.  I formed my first challenge group in 2014 and that was the start of something amazing!  I set goals for myself and have surpassed quite a few already. 


In a matter of 10 months I went from no income to a significant income this week.  I reached Diamond status last week, I have multiple challenge groups going, success stories to share, people's lives are being changed by ME!!!  I am making a difference!  I'm actually DOING something good for others!  We are getting fit and losing weight together!!!  I have a team that is growing underneath me and they are amazing!  I am participating in the Team Cup for Beachbody and we are ROCKING it!!!

Sitting in my living room signing up to be a beachbody coach 10 months ago I would have never dreamed that I would be here today!  I have met some amazing women and men!  Have changed my outlook on life and my families health and I am helping other people to be healthier and happier!  I seriously can't tell you how blessed I feel!   GOD IS GOOD!!!



I just can't tell you how excited I am to see where this journey takes me!

I encourage each and every one of you to step out of your comfort zone and push yourself a little further to reach for your dreams.  Set goals that are uncomfortable!  Because you ARE capable of more than you THINK!  I am walking proof!  I am no different that you or anyone else out on the streets!  I just wanted it bad enough that I was willing to put in the hard work each and everyday to see the return on my investment.  I wanted more out of life and I WANT TO LIVE TO THE FULLEST!  So each and everyday I thank GOD for my blessings and for giving me the ability to push through adversity and break through doubt and anxiety!

Go out and change someones life today!  You will be amazed at how good it feels!  IT'S CONTAGIOUS!

Join my team and change even more lives each and every day!  Let me mentor you through the process and help you to change your life too!!!

Message me for more information on becoming a coach and transforming lives and ending the trend of obesity!  I'd love to chat with you about how much I love my job!

 

 

 

Renee Smith

Independent BeachBody Coach

The SKINNY on SUGAR!

SUGAR!!!  Sugar is everywhere and it is detrimental to achieving that lean physique that you may be working towards.  If you are just starting your fitness journey or are trying to those that last 5 lbs it's really important to pay attention to the amount of sugar that you are consuming.  Not all sugar comes in the form of white crystals known as table sugar?  Sugar is also found in your breads, fruits and potatoes for example.

Did you know that sugar is also know as a carbohydrate?  There are 3 types of sugars:
1.  Monosaccharides-simple sugars (including glucose and fructose found in fruit, corn, syrup and honey).
2.  Disaccharides-complex sugars (includes sucrose, lactose and maltose, found in table sugar, milk and beer respectively).
3.  Polysaccharides- complex sugars (includes starches from plant sources found in grains, legumes and veggies).

You need a certain amount of carbohydrates each day to fuel your brain.  You need a certain amount of glucose because it is the preferred fuel source of the brain.  Did you ever notice that foggy feeling you get when you are low on carbs?  That's your brain in a sugar slump.  Complex carbohydrate fuel is a necessary source of non fattening energy.  But when you consume it in excess amounts your body will convert it to fat and store it in your tissue!  SCARY RIGHT!!!  So too much fruit or carbohydrates can actually cause you to gain weight or not lose weight.

Did you know that a teaspoon of table sugar may cause the same glycemic reaction as a potato?  So why eat a potato instead of a teaspoon of sugar?  Sugar is a pure substance, but it is an anti-nutrient, containing nothing of use toward building and maintaining a healthy body.  A potato, on the other hand contains, fiber, vitamins and minerals which contribute significantly to human health.  The potato is the entire package while sugar is but one element.  Think about how much sugar you would have to eat to get the same filling effect of a potato?

Carbohydrates consumed from vegetables, grains and legumes will contain many more nutrients than a teaspoon of table sugar because their delivery system is complete.

Why you should not eat sugar and fun facts?!

• Eating foods high in simple sugars and low in other nutrients provides a dramatic spike in blood sugar, generating a high insulin response.  This can also be responsible for the crash you feel after you eat a candy bar.  High fructose corn syrup products which are almost always used in processed foods are closely linked to pre-diabetic conditions.  If you flip over to the label on almost all processed foods you will see High Fructose Corn Syrup.  I politely put it back on the shelf and WALK AWAY!
• Don't always assume that a healthy sweetener comes straight from nature and is natural and healthy.  Tobacco is natural and it certainly isn't good for you!  
• When it comes to any sweetener, the key is moderation.  I know its not always feasible to cut it out completely.  But even natural sweeteners such as those made from honey, maple syrup, rice and agave need to be consumed in limited amounts.  Too much of a good thing is still bad!

Types of Sweeteners

• White and brown sugar
• Honey
• Maple, brown rice, corn and cane syrup
• Agave nectar
• Stevia
• Truvia
• Molasses
• Rapadura
• Turbinado
• Demerara (Guyanese)
• High fructose corn syrup 

Hidden Sugars

• Starbuck's latte
• Cheerios
• Granola - my Nemesis
• granola bars
• White bread
• Peanut Butter- unless you get the ones with no sugar!
• Ketchup
• Deli meats
• Alcohol

Types of Artificial Sweeteners

• Sweet n'low (saccharin)
• Nutrasweet (aspartame)
• Equal (contains aspartame)
• Sugar Twin (cyclamate)
• Splenda (sucralose)
• Sorbitol, mannitol, xylitol

Healthier Sweetener options

• While your ultimate goal should be to kick the sugar sweetener habit altogether, in a pinch these options should be chosen over the others:
• Sucanat
• Agave Nectar
• Rapadura
• Fruit Sugar
• Unsweetened Applesauce
• Brown rice syrup

Bottom line!  If you are craving something sweet, grab an apple, orange or other juicy fruit!  I kill my sugar cravings with 1/2 cup greek yogurt, 1 orange sliced with some slivered almonds!!  The juice from the orange just kicks that sweet tooth!  If I need some chocolate, then I reach for my chocolate Shakeology!!!

If you are serious about your diet and your HEALTH!!  Then you will consider finding ways to cut some if not all sugar from your diet.  It contributes to abdominal fat, insulin sugar spikes and just general feelings of blahhh!!!  

Renee Smith

Independent BeachBody Coach

Tips to Stay on Track this WEEKEND

We all work soo hard all week long to exercise and eat healthy and make good choices and then the weekend comes!  The wine and beer is flowing the happy hours are calling and we give in to temptations!  We literally flush all of our hard work down the toilet and then wake up on Monday morning feeling defeated and totally frustrated with our lack of self control!  How many of you have felt this way one time or another?  I know that I used to work so hard Monday through Friday and then I would indulge a little on the weekend.  But, it got to a point that my indulgence on the weekend was affecting my ability to reach that number on the scale or the body that I wanted to see when I looked in the mirror!  I had to ask myself, "Is this sweet treat worth undoing all my hard work?"  I seriously answered NO!  At first I needed that sweet treat for my sanity, but now I don't need that cookie or cake!  Because I actually feel better when I don't eat it!  I love how I feel when I'm putting whole foods in my body.  I love when I can look at my journal for the week and say that I am proud of my decisions and self control.  This certainly didn't happen overnight so that is why I'm here today to give you some tips to make it through this weekend!!!  The Key is BABY STEPS!!
1.  Pre-eat:  If you are headed out to a party this weekend or other event and you don't know if there are going to be any healthy choices available then eat before you go!  Drink your shakeology or have a meal before you arrive.  Then, when you get there make the event a social hour instead of an eating fest.  If you go to the event and you aren't starving then you are less likely to cave in to temptation.  Then, get busy talking to other people.  Grab a sparkling water and mingle!  Snack on some fruit and veggies but always mind your portion sizes!
 2.  One glass of water to every alcoholic drink:  Drinking alcohol is definitely a social thing that we all love to do on the weekends!  Unfortunately, it is not easy on the waistline!  Alcohol is full of empty calories and sugar.  It will sabotage your weight loss in no time at all!  When you drink you are also more likely to over eat because your guard is down and your not thinking clearly!  So if you must have a drink then I tell you that you MUST have 1 glass of water for every alcoholic drink!  That way you will at least stay well hydrated!!
3.  Ask for a box:  When you are out to dinner this weekend as soon as your food arrives ask for a box!  Immediately box up half and then enjoy your meal!  Restaurants are famous for super sizing their meals and totally not following the correct portion sizes!  Also, don't be afraid to speak up!  Ask for your food broiled, baked or grilled.  Make sure you ask for no butter or oil.  Just cooking spray or chicken broth! 
4. Other restaurant tips:  As for your dressings on the side and stay away from creamy dressings!  Double up on your veggies and ask for a bowl of fruit for dessert!
5.  Make a commitment:  Verbally tell your significant other or close friend that you want them to hold you accountable this weekend to your healthy eating!  When you tell someone that you are going to do something it is more likely that you will follow through!  You don't want to let them down.  RIGHT?


Ok, so as we go into this weekend and we have been working so hard stick to our guns!  Get up and do your workouts, pack your snacks, pre-plan your strategy!  Download a picture of your goal body or motivational quote and put it on your phone so you can be reminded of what you are working for in a moment of weakness!  You can do this!  You are worth it and you deserve to reach that goal!  That cake is not going to make you feel amazing in your bathing suit this summer!  YOU'VE GOT THIS!!!!

 

 

 HAVE A GREAT WEEKEND!!!

Renee Smith

Independent BeachBody Coach