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You can do it. Yes, YOU. Do not give up and say you will start a healthy diet/exercise plan after the holidays in the new year. There is no better time to start than right now! There are a few things you will need to know before you start your new healthy lifestyle.

  • Choose a healthy lifestyle, NOT a diet.
  • Don’t make too many changes at once.
  • It is okay if you have a lapse, just make sure it is not a total collapse!
  • Be selfish. Take time for you, it is okay, I promise.
  • Enjoy yourself and have fun with this new lifestyle.

Where do you start?

  1. Make a very specific, measurable, attainable, realistic and timely goal for yourself. Make a long-term goal first. Example: By January 1st, 2013 I will have lost 5 pounds according to my weight measurments starting this week. Then, make a few short-term goals. Example: In a week from today I will have worked out on Monday/Wednesday/Friday for at least 30 minutes each. Example: In 1 week from today I will have implemented carrots and apples into my lunch instead of chips and candy. Let these goals be very personal to you. If you need help making a goal, please let me know and I will assist you!
  2. Make small changes, don’t change everything at once. Here are some examples of the changes you can start with. Go on a walk or exercise at least 3 times a week for 30 minutes. Increase the amount of fruits and vegetables you are eating. Eat breakfast every day. Have smaller more frequent meals. Exercise at least 15 minutes longer than you normally do. Always take the stairs.
  3. Fit exercise into your crazy/fun family holiday schedules. Go out on your own in the early morning. Involve the entire family. Play football/tag/treasure hunt with the kids. Go on a walk after/before dinner. Do a workout video. Find a nearby walknig trail. Use the hotel or family fitness center. Walk around the mall a few times before shopping. Park in the farthest parking spot.
  4. Eat smaller, well balanced meals the day of a big celebration or holiday. Do not skip eating all day so you can indulge at the party. Eating a small protein snack before a party helps to fend off the cravings. Stand away from the food. Mingle instead of eat. Bring healthier snacks/desserts.
  5. Plan ahead. Make time in your schedule for workouts and healthy meal planning. Treat it like your job, don’t cancel your appointments! Make healthier holiday meals, snacks and desserts.
  6. Most recipes can be reconstructed using the RISE principle (reduce an unhealthy ingredients, incorporate a healthy ingredient, substitute a healthier ingredient, and eliminate an unhealthy ingredient). Example: Macaroni and Cheese-Reduce the amount of cheese by 1/4, Incorporate a small can of pureed baby food butternut squash, Substitute 100% whole wheat macaroni instead of white, eliminate the extra added salt. If you have any recipes (especially holiday ones) you need reconstructed please let me know!
  7. Take time to de-stress. Go on a walk. Do yoga. Take a bubble bath. Meditate.

Remember: You CAN do this. Just start with small changes to help get you through the holidays. Make a goal, choose a few small goals to work on, fit activity in whenever you can, eat a snack before a party and mingle, plan ahead, reconstruct your recipes and take time to de-stress.

Let me know if you have any questions!

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