Peace and love folks!

It’s your girl Kay B sending out positive vibes motivating you to keep CRUSHING your goals to a healthier you.  Let’s get to it!

Ten simple steps… It’s really simple.  Ok, I’ll let you be the judge, but I really believe that if you learn to connect with yourself, you’ll be able to follow these steps.  Over the past few months, I’ve had quite a few clients say, “If I just had a list of things to do to get the weight off…”  So I made a list.  I don’t believe I have the miracle solution, however, I think that this list will get you well on your way to living and feeling better.

  1. Make great health your goal. This should be a “no-brainer” but it usually isn’t addressed first.  Too many people have the dieter’s mentality trying the latest and greatest fads only to go back to square on.  You have to dump that mentality.  If health if your focus, you’ll not only end up with a better body, but a better minds
    et and a reduced risk of chronic disease.  Most people I know are planners and are goal oriented to the 10th power, but they tend to forget about taking care of their set_health_goal_tipsbodies.  Let’s face the fact that, if you don’t take care of your body, it will shut down… then you’re screwed.
  2. Center your whole diet on whole plant foods.  Let food be thy medicine… right?  Make those vegetables, fruits, legumes, whole grains, nuts, and seeds the foundation of your diet.  Yes, you can still eat your meat (sparingly of course…although I feel plant-based is the way to go).  Be sure to select a wide variety of fresh whole foods that aren’t processed.  Try to eat them without the added fat, sugar, or salt.  If you minimize the use of refined and processed foods, your body will thank you later.3ed1a3a0c58333c7b73b915e3ce44659
  3. Listen to your body. I’m bored… I’m tired… I’m stressed out!  It is very tempting to eat because of these things.  Most of the time when we do this type of eating, we aren’t even hungry.  Learn to recognize real hunger and respect that shit.  Don’t eat if you aren’t hungry and don’t deprive yourself if you are.  Find healthy outlets to deal with the “emotional” eating. I recommend you take a nap; take an energy break by walking or getting fresh air; or do some type of physical activity.
  4. Build healthful habits.  The common phrase we all know and love to hate is, “It takes 21 days to form a habit.”  I take it a step further and say, “Make it a damn good one!”  Take a good look at your habits and replace those that are clearly undermining your goals and replace them with better choices.  That’s right… Out with the bad and in with the new.  Write down your challenges and your goals.  Don’t rush into it and overwhelm yourself.  Remember, this journey is a marathon.  Not a sprint.  Take on your goals one by one.  If you end up back pedaling or falling off of the damn wagon, don’t consume yourself with guilt or shame.  You made a choice; don’t let it be more than that.  Keep pushing forward to make yourself better and strive to CRUSH your goals.
  5. Eat regular, modest meals — slowly!  Skipping meals or drastically reducing your calories can compromise your performance and leave you hungry as hell! And when you’re famished, you tend to overeat at the next meal.  I believe breakfast is the most important meal of the day (the meal after you wake up).  People who eat breakfast tend to burn more calories during the day and perform better than those who don’t.  Watch your portion sizes as well.  The more food you have on your plate, the more you end up eating.  Take your time and eat too! Eating slower not only allows you to savor the flavors, it can reduce the amount you eat and improve digestion.
  6. Make physical activity a priority in your life.  Don’t be a couch potato.  What if I told you that physical activity can increase your stamina, energy output, and metabolism?  It’s true!  Try to exercise at least 3 days a week (for my beginners) and 5 to 6 days for the more “advanced.”  It doesn’t have to be crazy high intensity training (although that gets me going sometimes).  It can be as simple as taking the stairs instead of the elemyhealthgoalvator. Cardiovascular activity paired with a good strength training regiment will work wonders for your body.  Aim to physically train, or be active, for 30 to 60 minutes a day (of course you can go longer, but listen to your body… I’ll have more later about over training and injuries).  Be adventurous! Most importantly, don’t avoid physical activity because of your size… you’d be sur
    prised how others will benefit from you being the shining example that you are. Lead the way to health!
  7. Enjoy YOUR wonderful body. Do you have cut-outs of celebrities posted on your bathroom mirror wishing you could have their bodies?  Are you so caught up in self-loathing of your body that you have just given up on trying to be healthier?  This is a story I hear way too often.  We fantasize about having the smallest waist, the most ripped abdominals, or the rteaseround Kim Kardashian ass… Enough of that shit! Take a moment each day to appreciate your body.  Love yourself.  Celebrate your strength, stamina, or agility and any little improvements that you’ve made along the way.  No matter, what your size or shape, love on yourself.  It’s time to “Do You Boo!” and continue to strive towards your goals.
  8. Leave the scales where they belong… out of sight! I laugh about this one because I was a number chaser for years.  The weight scales only tell a part of 92048-the-number-on-scale-self-worththe story.  Did you know that your weight fluctuates from day to day and morning to night? Once you increase your physical activity, muscle mass may increase, and muscles weighs more than fat.  Your number may not move on the scale, but your clothes begin to fit differently.  Don’t judge yourself according to the numbers you see.  Your true value is far beyond any  number on a scale.
  9. Be realistic.  Long-term and short-term goals.  Think about them.  Write them down.  Include goal markers along the way.  Don’t expect to lose 30 lbs or be a olympic athlete overnight.  Appreciate every little bit of progress you make.  Meditating an extra 5 minutes a day, reading a book in a quiet space, or extending a workout by 10 minutes is worth celebrating.  Every positive change you make is and should be a celebration.
  10. Take care of your inner being.  Taking on the lifestyle of healthy living is usually realized when a person makes a mind, body, and spirit connection.  You have to take care of your inner being.  This may involve making difficult, but necessary, changes in your life.  You may have to face some serious struggles from the past and present.  You might also need to seek out a support group or therapist.  It isn’t until these underlying issues are addressed that you will begin to have a better appreciation of who you are.


Posted by:Semper Phresh

Kay Brown, has been sweating, teaching, dancing, training and motivating others in the fitness industry for over 15 years. She is an internationally-known educator in the area of weight loss, strength and conditioning, and exercise. She is the owner of Sweat N Swag Fitness, LLC. Prior to Sweat N Swag, Kay was an active duty Marine and fitness enthusiast. She has a bachelor's degree in Dance, and is a certified Strength and Conditioning Coach. These days, she spends her time helping others become the "true version" of themselves while staying true to the mission of, "Making the world better, ONE healthy body at a time!" She loves her veggies, loves hanging out with her hubby and daughter and might have a Pinterest obsession with all things fitness, wonder woman, and vegan recipes.

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