Put healthy fats into your diet

Remember that, while we want to reduce our fat intake, our body still needs to have fat to function normally and keep us healthy.  There are lots of resources out there that describe the various fats that are good for us but I felt that a simple, easy to read list without a lot of writing would be helpful to those on the go.  So, here are a list of some fats that you can choose from each day.  Just remember to take only the recommended amounts.

1. Avocados
2. Almonds
3. Hazelnuts
4. Pecans
5. Pumpkin seeds
6. Sesame Seeds
7. Olive Oil
8. Canola Oil

Omega-3 fats are a needed fat that the body can't produce so we must obtain those from plants or fish.  Eating fish two or three times a week is a great way to include these important fats into your body.  Flax seeds, Walnuts, canola and soybean oil are also ways to get the essential Omga-3's.

So, don't fear the fats, just make sure that you get the right ones into your body and in the recommended serving amounts.

Eat well, stay fit and be healthy!

 

 If' you're ready to take control of your weight take the beachbody challenge!

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It's NOT about the number on the scale!

Ok, so as a fitness coach, I find so many people getting discouraged about their weight and the numbers they see on the scale. This is really important to address because fitness is not about how much you weigh. It took me a LONG time to realize this and I don't want it to take you as long as it took me! I PROMISE that once you hurdle the obsession with the number of pounds you weigh, the less worry and stress you'll feel, and the more empowered and confident you'll be.

When you start a workout program, especially one that includes weight lifting, which I HIGHLY reccomend, you'll gain muscle to replace the fat you'll be ridding yourself of. More muscle burns fat! When the muscle you build takes the place of your old fat, it will occupy less room...BUT...it will weigh more! Therefore you may experience either weight gain OR no change in your weight at all. So if you experience this, measure yourself!

Measuring is a much more accurate way of determining whether you're getting results! I recommend taking "before" measurements and "after" measurements (as well as photographs) and updating them on a regular, monthly basis. Take measurements around your chest, waist, hips, thighs, and upper arms. When you remeasure yourself a month later and notice that the measurements have become smaller, even if the number on the scale remains the same, you're doing AWESOME!

I have, however, had a friend explain to me that she was losing inches and seeing a difference in the way her pants were fitting (even losing a pant size), but was STILL discouraged because the number on the scale still was not budging, and THAT is where she wanted to see the change. I'm sorry, but this scenario is going to bring you nothing but heartbreak over and over again. If you fall under this category, I recommend NOT OWNING A SCALE AT ALL.

I, personally, hardly ever weigh myself. I know that if my pants are fitting great and I'm noticing a more lean figure and muscle definition...and I FEEL great...I'm getting closer and closer to reaching my goals. It has absolutely nothing to do with how much I weigh.

You HAVE to change your thinking, and do it as soon as possible! When you do, all those results you THINK you haven't been seeing will become successes you've been waiting for that are getting you closer to achieving your ultimate goal!

If you're ready to make a fitness commitment make the right choice.

STRONG is the new Skinny

I want to express my thoughts on this topic.
My dad goes to the bar regularly and I sometimes will sit there with him drinking Iced Tea and sometimes I'll have the soup of the day if we are there for a long time. I couldn't help but notice the girls working at the bar. One girl in particular my dad finds attractive is this really skinny kind of tall girl. She wears tiny miniskirts and a form fitting t-shirt. Yeah, shes a size extra small but I don't see that as attractive. She has no muscle definition. She has no shape and her body kind of reminds me of a twelve year old boy.

I took a look at the other girls tending the bar. One particular girl has beautiful blonde hair but shes quite husky in the mid section. She wears a tight zip up (unzipped) sweater over her shirt and tight jeans. Her butt is rather flat, love handles give her a little muffin top yet the men at the bar still flirt with her.

Why are women so judgmental of others? Why do we decide what someone else should or should not be wearing? Do we hold ourselves to these same standards? Are these standards holding ourselves back from accomplishing our goals and a better self-image?

I believe "strong is the new skinny". I look at skinny people and find them to be unappealing. I look at strong women, regardless of their dress size, and find them much more appealing. They portray a more vibrant air of self-respect and overall positive outlook.

One of my goals is to lose weight, but this is not to attempt to become "skinny", I want to lose fat and build muscle to become "strong". I don't compare the "skinny" girls to how I look but I do question what they see in the mirror when they look at themselves. Are they selling themselves short in the self-respect department? Do they wear those tiny clothes to boost their own confidence? Men will go after any sort of girl if they think she has a pretty face and will put out.

Why not drop the bullshit act and gain the real self confidence you want? The road is easy once you get used to it. Grab your Workout DVD and click play every day and you will gain that confidence you really crave. If firmly believe I will find true happiness with strength not with skinny. I've been skinny. I've been muffin top. Now its time to be the Fit Strong confident girl. I can find that girl with the Beachbody Challenge. I have faith in myself. I can click play everyday.

Weight Loss Guide

Weight Loss Guide

Check out my Guide! I'm constantly adding new things to my site! Please stop by to check it out! I specialize in weight loss and over all fitness. If you need help reaching your goals, I can help you with that little bit extra you might need. I run an accountability group on facebook as well as challenge groups for maximum results!