Healthy weight loss will basically be the positive result of leading a health and wellness lifestyle. What you eat is only one area in the process but for now we will look at grocery shopping. How you eat from childhood on can have a direct result on weight issues later in life. Therefore, you will want to look at what food changes will bring about your goals for health. The process actually begins well before going to the grocery store or even the restaurant. Healthy choices with intent and planning are the first steps.
Depending on what type of nutritional plan you have decided upon, as well as if you are cooking for a family, with or without children; it all needs to fit well together. Honestly I don’t know anyone who achieved long term success controlling their own food plan and feeding the family poorly with sugary or salty snacks, sugared pops and oversized portions; let alone stopping by fast foods restaurants on any kind on a regular basis.
Grocery shopping for nutritional eating can be quite satisfying for your taste buds. It is quite possible to actually attain healthy weight loss by selecting the appropriate recipes and that too without compromising on the taste factors. One thing many people don’t realize that once they have removed sugar and processed foods from their meals, what they do taste totally changes. But I don’t expect you to believe that until you experience it. Sweet vegetables and more are awaiting your discovery.
Healthy choices for grocery shopping
o First and foremost, always shop with a plan. Sit down each week and plan written menus for yourself or family. Consider number of servings, snacks and drinks for each meal. Be prepared is the word of the day. If you’re going to have a restaurant meal, be prepared for that with your choices made before you ever even leave the house.
o Check your pantry and see what you need to purchase. Then make a list and stick to it! It is surprising how this not only gives you the tools for great meals but saves so much extra money as well. People in general that shop often and without well planned lists spend a lot on impulsive items, most often which are poor food choice anyway. Just makes good money for the store. Only exception should be on staples when they are on sale. Having a well stocked pantry helps so you don’t feel deprived either.
o There is a wise saying for those that take advantage of quality nutrition for their family. It is: Shop the outside edge of any grocery store (with the exception of natural food co-ops).
o Think about it, what is on the outside edge of the grocery store? You will find fresh fruits and vegetables, dairy which includes milk, cheeses, yogurt, cottage cheese and such, meats, foul and fish, eggs, breads and often your bulk food items of legumes, whole grains, nuts, flours, rices, barley and … Read More
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A personal trainer can provide motivation, accountability, instruction, and feedback.
Your personal trainer can help you set realistic weight loss and fitness goals and provide you a roadmap on reaching those goals. A quality personal trainer can help you learn proper exercise technique, prevent injury, teach you about target heart rates, and varied exercise routines and can greatly add to the quality of your life.
So you have decided to hire a personal trainer to help you reach your weight loss goals? Here are some suggestions to help you pick the right personal trainer for you.
Set up an appointment for a consultation – Are they on time? Are they giving all the attention to you or are they busy fielding phone calls and doing other tasks?
Ask them what their credentials are and what is involved in gaining those credentials.
Do you have a good rapport with him or her?
Ask to see referrals and results
Does their training involve cardio, weight training and nutritional advice?
What qualifications does your potential personal trainer have for giving nutritional advice? Do they work with a registered dietician or do they give nutritional advice based on personal experience?
What is their policy if you miss a day? What about if you miss a week?
These are just some ideas to get you started shopping for a personal trainer. Use your own judgment – you will be partnering with your personal trainer for some time. They will be the one who has to motivate you when you are down, keep you on track when you are enjoying your weight loss milestones, and be there for you when you need them.
Keep in mind also that if you are the self-motivated type you can consider finding a personal trainer online. The online personal trainer can provide you quality exercise plans and eating suggestions based on your personal needs. The motivation will need to be provided by you.
Shop wisely, train hard, and enjoy a fit, slim, healthy body!… Read More
I've been a personal trainer (and trainer of trainers) for more than 30 years. Letely I've been thinking about a new, metaphorical and spiritual way of looking at my basic workout rules.
I have three rules that I'm always repeating during workouts. My students can tell you that I'm the biggest nag about these three – Number One: Abs are always on; Number Two: Breathe; and Number Three: Nothing less than perfect form is acceptable. It's mean in good fun, but these rules help to insure that my clients' workouts are safe, that they will get better results – and that they will develop good fitness habits that will last a lifetime.
But it has occurred to me that I could look at these same rules in a more spiritual way, and see them as "rules for life." For example, the abs are obviously associated with the body's core – and the rule is that they should always be engaged in the gym. Well, I asked myself, what is my Spiritual core? What is the center of my being, so to speak? I would say it is my authentic self, which is expressed by my personal values. Your personal values support and stabilize you (just like your abs) and they should always be "on." So this is rule Number One: Always be true to your authentic self, and keep your values engaged in every choice you make.
Workout rule Number Two is "Breath." All the mind / body traditions – like T'ai Chi, for example – teach us that breath is a metaphor for "being in the moment." We may say that while having rules gives us structure and consistency, we must also be flexible. Every moment in life brings us a new experience – which we will miss if we are too fixated on a past experience or anticipated future. You gotta "be here now!" Life rule Number Two: Pay attention to the beauty of this moment, and flow with what is actually happening in the present.
Finally, workout rule Number Three is "Nothing less than perfect form is acceptable." Here's the thing – if you use less than perfect form, then by definition you are compensating – using an inefficient movement pattern. All compensation patterns usually lead to wear and tear. Carlos Castaneda once wrote that his teacher Don Juan told him that his Spiritual path was called the path of impeccability – to treat every moment as if it were his last, most precious moment. Do not waste any moment. Make choices, not decisions. Be courageous, not timid. Love many and much, and avoid judgment. This is life rule Number Three: Be Impeccable with your life – do not waste even a moment.
So as you engage in the "exercise of life," here are the three basic rules that will strengthen and protect you – and get you good results:
1. Always be true to your authentic self, and keep your values engaged in every choice you … Read More