Month: June 2014

To Eat or Not To Eat

June 10th, 2014

I keep hearing about all these diet trends….the fat flush, the lemonade diet, the cabbage soup diet (OMG!!) It is very common for people to look for a quick fix where weight loss is concerned, but please remember to keep it healthy.  One thing that I want everyone  to remember is that DIETS DON’T WORK.  Most diets are based on deprivation and difficult to continue long term.  Do you really want to have cabbage soup all day, every day?  While these extreme dieting tactics will result in rapid weight loss, you are likely to gain it all back within a short period of time. Deprivation often results in binge eating all the treats you did not allow yourself to have, defeating the purpose of your diet.

The alternative solution is to commit to making a lifestyle change as opposed to a short term means to an end. Learn how to eat clean while continuing to enjoy your favorite treats. How? I incorporate the 80/20 rule into my lifestyle. This means that 80% of my meals are clean, consisting of complex carbohydrates, fruits and vegetables, lean meat, fish, and lots of water. I have little to no carbonated beverages, refined sugars or processed foods.  The other 20% is where I allow myself to indulge a bit with the tasty treats and snacks that I enjoy. I happen to have one heck of a sweet tooth. Chocolate and ice cream are my vices, but I have them in moderation and I exercise regularly.  It’s also a good idea to learn how to cook your favorite high calorie meals by substituting with healthier ingredients. This way, you get the same great taste with less fat and less calories.

COMMIT TO CREATING A HEALTHY LIFESTYLE!

Here are some other things to remember during your weight loss journey:

1. Be sure to consult with your doctor before beginning any exercise program. 

2. Calories in, calories out….create a calorie deficit by burning off more calories than you take in.  You should lose weight at a healthy rate of 1-3 lbs per week.  For beginners, try exercising for a minimum of 30 minutes per day, 3 days per week.  

3. You don’t have to eat less, you just have to eat right. In the same manner that a car needs gas to run, your body needs fuel to function. Feeding yourself nutrient rich foods combined with a great workout plan will help your body function more efficiently, increase your metabolic rate and turn you into a calorie burning machine!

I know this can be tough at first but it gets easier. Do not quit! Pretty soon, you’ll be the epitome of health with a FAB FISIQUE to boot!

Please post a comment, I would love to hear your thoughts and questions!

 

Does Exercise Feel Unnatural and Boring?

June 9, 2014

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I know that not everyone is a fitness fanatic, so what happens when you want to get healthy but you just can’t get into a normal routine? How can you stop your on-again, off-again relationship with exercise?  People often ask me “what is the best form of exercise?” My response is always the same: “whichever one you like and will be committed to doing.”

IT’S ALL ABOUT HAVING FUN!!!  All exercise does not have to be traditional.  People have a tendency to think that they have to work out like a body builder in order to be fit and healthy, but remember –  exercise comes in all forms. 

– Take a dance class…salsa, hip-hop, and African dance are very popular.  You can even try pole dancing to add some spice to your workout. I guarantee you will have a ton of fun while burning those unwanted calories.

– Go for a brisk walk with a friend and schedule your walking days in advance.  Having a workout partner keeps you accountable and you can be a source of motivation for one another.

– Make it a family activity.  Go for a family bike ride in the park.  Rollerblading and hiking are also activities you can do together that are both fun and beneficial to your health.

So what are you waiting for? A world of opportunity awaits, so get up, get moving and leave the excuses behind!

Summer-Time Ready

June 8, 2014

health-wellness

This New Year, many of us said to ourselves, “I will make time for myself, I will achieve a better work/life balance, gain financial stability and be there for my friends and family.  I will also begin to eat healthy and lose those unwanted pounds by the time summer rolls around.”  Whew! Well summer is here, how did you make out? We all make New Year’s resolutions, but how do we stay motivated to see them through?

1. Have a plan – Set long and short term goals for yourself. Write them down in a journal along with the steps that you will take to achieve success. This may sound corny, but it is so true “When you fail to plan, you plan to fail.”

2. Set realistic goals – It is okay to take small steps. Instead of vowing to lose 8 lbs per week, why not try 1-3lbs? This way, you are working within a range and you can be flexible. There is less pressure and you don’t have to beat yourself up if you fall short.

3. Get over the hump – If the hardest part of getting fit is starting the process, try to combat the obstacles by knowing what they are.  If you know that going home before heading to the gym results in never making to the gym, DON’T DO IT.  Pack your gym bag that morning or better yet, the night before and go straight there after work, school, etc.

4. A moment on the lips… Getting healthy isn’t just about exercise, a healthy diet is essential to reaching your fitness goals.  Remember that watching what you eat is about moderation, not deprivation.  You can still enjoy your favorite foods without going overboard. If you have a busy schedule and find that you skip meals, pack your lunch to ensure that your body has fuel to get through the day.

5. Don’t give up! – You can do whatever you set your mind to do.  Don’t quit because you aren’t seeing results quick enough, changes happens over time but it will happen. Keep your eye on the prize and you’ll be surprised at what you can accomplish.

Get up and Get Moving!

Thanks for checking out my blog! I hope it serves as a tool to promote healthy lifestyles and to help anyone who is interested in getting fit.  Whether it is for health reasons or simply because you want to look even more amazing, have fun with it and don’t be afraid to challenge yourself.  Being physically active gives you an overall sense of well-being and ties into your emotions.  A great workout can leave you feeling fabulous from the inside out.  So what will it be…running, yoga, pilates, strength training, spinning/cycling, swimming?  There are so many forms of exercise to choose from. You decide – but GET UP AND MOVE! 

Please feel free to leave comments, send emails and ask tons of questions. Also, subscribe to my blog for the most up-to-date information.

Yours in health,
Fabiola