#1-Plan your FITNESS FIRST:
Once you make a commitment to losing weight, resift the thinking to creating a “healthier lifestyle” versus just weight loss. The first step is making a daily fitness/exercise plan. Without changing a thing in your diet, you will automatically boost your metabolism, increase calorie expenditure and improve body tone by adding the fitness. Mix cardio workouts with resistance training for maximum results. Find NEW, FUN ways to add fitness into your week. Commit to one month of daily exercise. Remember, without doing regular exercise with weights, when you restrict the foods you eat to lose weight, some of the weight you will lose is your muscle tissue. By making FITNESS your weight loss first-priority, your body is now “ready” for the healthier foods to create a healthier, slimmer you!
#2--HEALTHY EATING PLAN:
Create a HEALTHY EATING PLAN. Plan out a weekly menu and healthy snacks. Purchase ONLY these healthy items and do not keep “junk” around that will be too tempting. Evaluate your daily eating to determine easy changes you can make to reduce calories and increase healthy intake without making drastic changes to your day. (Examples- keep raw carrots and celery handy for snacks when a “crunching craving” hits. Make a cup of low calorie hot cocoa when you need a “sweet” fix instead of a candy bar) Make a list of foods on your eating plan. Avoid the foods NOT on your list. After a short time, your body will crave the healthier foods in order to get stronger, healthier!
After no time, you will not only LOOK fresh, energized, slim & toned, but you will feel so much healthier and better about yourself by starting with your fitness. It will be EASIER to keep weight off with this 2 part plan!
Stay Strong, Stay Healthy... for YOU!
Joints work only as well as you let them. Your muscles HELP your joints when they are stronger. The stronger your muscle tissue, the stronger your joints will be too. Imagine your knee joint having more support because the strong muscle tissue wrapping around it helps it to move, walk, bend with less pain. Work the muscles around your joints and you can help the aches and prevent injury!
Your body has chemicals (hormones) that change for the better or worse each day. When you work your muscles (add body weights, use dumbells), your body's muscle tissue naturally reduces the "bad" hormones and encourages the "good" hormones to keep you feeling great. When you have the "bad" hormones in your system, you feel sluggish, stressed, uneasy and worse! Your muscle tissue tries to help you get rid of the "bad" and maintain balance with the "good". Keep the body strong and work the muscles!
Why Weights? Adding resistance against your muscle works the muscle tissue. This is a good thing! The more the tissue gets some action, the more muscle you have, instead of fat. Fat takes up more space than muscle per pound. Over time and as you age, fat accumulates and muscle deteriorates. Your pants won't fit the same way without some intentional effort. You can change this by working the muscle tissue! Add weights to your day and feel your muscles working!
So, you "don't do weights". Right? We hear from so many women who say they don't touch weights (body weights, dumbbells, barbells) , but do plenty of cardio to stay strong and fit. We LOVE cardio, but for women (especially moving up into your 40's, 50's ++), YOU NEED MORE than cardio each week. Your 630+ muscles need to be worked to stay strong, healthy and do the job of keeping the entire body in balance. When you lose muscle tissue in your body as you age (muscles in your back, core, arms, legs, chest) you will also be opening yourself up to imbalances in your body including decreased function in: metabolism (muscle tissue is the engine for your metabolism), heart, joints, stress increase, immune system reduced, risk of depression, weight gain, and MORE!
Your muscles are the glue in the entire body that keeps you strong and healthy. Find a class at your gym for toning, purchase an 8lb set of dumbbells to use at home in your kitchen, wear your BANGLZ to walk, yoga, barre or another low-impact cardio workout you love. Find small ways to PUMP IRON each week and we guarantee your muscles from head to toe will THANK YOU and having you feel better, stronger, energized, focused, healthy & FABULOUS!