Check your New Year's Resolution. How is it holding up? Well, get back on track starting now and feel better by Independence Day!
By setting short term goals, ultimately you will meet your long term goals. Just focus for the next 56 days. Here's your Holiday Checklist:
--> Mark your calendar with planned workouts and for every day you follow through mark it with an X or place a sticker.
--> Plan your meals daily at either the beginning of the week or at the very least, the night before. Many fitness programs also include nutrition guides or try a site like http://www.teambeachbody.com/ for meal plans or http://www.self.com/ for the Drop 10 Challenge meal plan.
--> Write down your realistic goal for the short term. Example: "I want to be down a size or lose 10 pounds by July 4th. I want to be down another 8 pounds by Labor Day."
--> Build a reward system that does NOT include food. For every short term goal you achieve, reward yourself with something fun like a manicure, pedicure, family trip, new book or movie, or even just a quiet evening at home in the tub. :0)
Just focus on these 56 days and you will be SO happy you did. Food for thought: These 56 days will pass ANYWAY, so DO something about it!!
Sunday, May 8, 2011
Monday, May 2, 2011
No Need To Rob The Bank To Feed The Family (Use The Savings For Gasoline!)
As a wife and a mother to four, I, like many mothers out there have to find healthy food that is really inexpensive. Sometimes this has been a major challenge. Our family's health is a priority and they do not deserve to fill up on Hot Pockets instead of a fresh meal. Here are some ideas to help you next time you grocery shop:
Keep a grocery list running all week- write down items as you use them throughout the week or ingredients for future meals.
Make a list of lunches and dinners for an entire week- plan each meal and add the items you need to your weekly list. This may only actually take you about 15 or 20 minutes once a week.
Don't shop at just one store- If you can purchase off brand basic items for less at a store such as Savalot or Aldi's, then you will have more money left for branded items that can only be purchased at stores like Kroger's or Walmart. Fruits and vegetables for snacks can be purchased fresh in busier stores as the turnover is higher. Budget friendly fruits are typically apples, bananas, grapes, and anything in season.
Become Saver Shopper- clip those coupons and use them! Some stores double coupons and with the invention of the smartphone you can scan a barcode and get instant savings.
Stick to the healthy basics that can be purchased in bulk at club membership stores- Oats, whole grain cereals, tortillas, tuna in water, canned and dry beans, and other canned foods can save you money in the long run and you can make several recipes or cook in bulk and freeze. Try to focus on one ingredient on sale for a few recipes a week (such as focusing on using chicken or black beans a few days one week) to really maximize savings.
Check out new healthy recipes online when making your grocery list- here are a few sites to look through: http://www.sparkpeople.com/, http://www.allrecipes.com/, http://www.fatsecret.com/, and http://www.eatingwell.com/
With a little planning and effort you can feed your family healthy foods and not break the bank (or result to robbing one!)
Keep a grocery list running all week- write down items as you use them throughout the week or ingredients for future meals.
Make a list of lunches and dinners for an entire week- plan each meal and add the items you need to your weekly list. This may only actually take you about 15 or 20 minutes once a week.
Don't shop at just one store- If you can purchase off brand basic items for less at a store such as Savalot or Aldi's, then you will have more money left for branded items that can only be purchased at stores like Kroger's or Walmart. Fruits and vegetables for snacks can be purchased fresh in busier stores as the turnover is higher. Budget friendly fruits are typically apples, bananas, grapes, and anything in season.
Become Saver Shopper- clip those coupons and use them! Some stores double coupons and with the invention of the smartphone you can scan a barcode and get instant savings.
Stick to the healthy basics that can be purchased in bulk at club membership stores- Oats, whole grain cereals, tortillas, tuna in water, canned and dry beans, and other canned foods can save you money in the long run and you can make several recipes or cook in bulk and freeze. Try to focus on one ingredient on sale for a few recipes a week (such as focusing on using chicken or black beans a few days one week) to really maximize savings.
Check out new healthy recipes online when making your grocery list- here are a few sites to look through: http://www.sparkpeople.com/, http://www.allrecipes.com/, http://www.fatsecret.com/, and http://www.eatingwell.com/
With a little planning and effort you can feed your family healthy foods and not break the bank (or result to robbing one!)
Monday, April 25, 2011
5 Keys to Getting Back On Track After A Celebration
So the feast is over and you are wondering how you are EVER going to get back on track. You are NOT the only one! Many people work VERY hard leading up to a holiday or celebration. But what can you do when it is over to get back into the routine? How do open the door to motivation and focus again? Here are 5 keys you can use to unlock that door and get refocused NOW:
Water from the get-go: When you get up in the morning (or at least after the morning coffee) drink two cups of water. After every two hours drink two more cups or just sip throughout the day. Aim for at least 64 ounces daily to flush out toxins and give your body the hydration it needs to perform.
Write out your workout schedule for the week: Sit down with your calendar and write down what workout you are going to do on each day and give it a specific time. Treat that appointment like a doctor's appointment and DO NOT miss it. After all, it is for your health. Schedule your Day of Rest (DOR) as well. If you see it daily as part of your routine, it will become part of your routine.
Plan out your meals for the week or at the least, for the day: If you only have enough time to plan what you are going to eat for the day, then do it and write it out. The simple act of writing your eating plan on paper can cement your resolve to stick with it. Try to do this the night before so you have time to prepare certain items.
Take 5 minutes to watch an inspirational video or read a success story: There are plenty of others going through this with you and MANY, MANY that have succeeded in reaching their goals. Use their stories to inspire you!
Find a motivational partner: Together we can succeed. Leaning on partners in crime (er, fitness and nutrition) can help you reach your goals and help someone else at the same time. If you don't have the support you need at home or with a friend, contact me! Don't let ego or pride or someone else's negative attitude get in the way of getting fit and healthy.
Let's get back on track TODAY and make this week count. Tell yourself you are going to push yourself this week. Email me if you need anything! MelissaPlantzX@gmail.com
Melissa
Water from the get-go: When you get up in the morning (or at least after the morning coffee) drink two cups of water. After every two hours drink two more cups or just sip throughout the day. Aim for at least 64 ounces daily to flush out toxins and give your body the hydration it needs to perform.
Write out your workout schedule for the week: Sit down with your calendar and write down what workout you are going to do on each day and give it a specific time. Treat that appointment like a doctor's appointment and DO NOT miss it. After all, it is for your health. Schedule your Day of Rest (DOR) as well. If you see it daily as part of your routine, it will become part of your routine.
Plan out your meals for the week or at the least, for the day: If you only have enough time to plan what you are going to eat for the day, then do it and write it out. The simple act of writing your eating plan on paper can cement your resolve to stick with it. Try to do this the night before so you have time to prepare certain items.
Take 5 minutes to watch an inspirational video or read a success story: There are plenty of others going through this with you and MANY, MANY that have succeeded in reaching their goals. Use their stories to inspire you!
Find a motivational partner: Together we can succeed. Leaning on partners in crime (er, fitness and nutrition) can help you reach your goals and help someone else at the same time. If you don't have the support you need at home or with a friend, contact me! Don't let ego or pride or someone else's negative attitude get in the way of getting fit and healthy.
Let's get back on track TODAY and make this week count. Tell yourself you are going to push yourself this week. Email me if you need anything! MelissaPlantzX@gmail.com
Melissa
Friday, April 15, 2011
Late Night Answer to Hunger: Blogging
I am now in the second month of P90X. One thing about lifting heavy: you get hungry often. Normally I go ahead and eat some protein, however tonight it is late. So I have decided to take a different route and start a new blog. It has been a while since I have done one and already send out a Fire&Grace Team Monthly email. But I think an interactive blog may be an answer to accountability in this weight loss and body transformation journey.
I never had a weight problem until 2004 when I took a desk job. Within 6 months I had gained 30 pounds! I lost 27 of those pounds in 2005 with Turbo Jam and Slim in 6 programs. Fast forward to the "surprise" pregnancy of my fourth child in 2007. Due to many complications I could not workout while pregnant and after his birth I chose sleep (when I could get it) over exercise. This resulted in a 39 pound gain that has remained for 3 years!
As a wife and mother of four (1 Marine, 2 teenagers, and 1 preschooler) I know about BUSY! I also know about the struggle of success and the struggle of losing weight. Fitness and nutrition go hand in hand. The biggest trend right now isn't silly bands, it is the trend of obesity. And I do not want to be in that statistic.
So join me in this accountability. Message me topics you want to talk about. I want to help everyone succeed in this. Let's get passionate about our health and fitness! Let's get on fire about watching our children and grandchildren grow up!
At the least, we can blog together :)
Fire & Grace Fitness & Nutrition SUCCEEDING TOGETHER
I never had a weight problem until 2004 when I took a desk job. Within 6 months I had gained 30 pounds! I lost 27 of those pounds in 2005 with Turbo Jam and Slim in 6 programs. Fast forward to the "surprise" pregnancy of my fourth child in 2007. Due to many complications I could not workout while pregnant and after his birth I chose sleep (when I could get it) over exercise. This resulted in a 39 pound gain that has remained for 3 years!
As a wife and mother of four (1 Marine, 2 teenagers, and 1 preschooler) I know about BUSY! I also know about the struggle of success and the struggle of losing weight. Fitness and nutrition go hand in hand. The biggest trend right now isn't silly bands, it is the trend of obesity. And I do not want to be in that statistic.
So join me in this accountability. Message me topics you want to talk about. I want to help everyone succeed in this. Let's get passionate about our health and fitness! Let's get on fire about watching our children and grandchildren grow up!
At the least, we can blog together :)
Fire & Grace Fitness & Nutrition SUCCEEDING TOGETHER
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