NO MORE EXCUSES!!!

No one ever said losing weight would be easy.  It takes a lot of hard work, dedication, and commitment, but it IS possible at any age.

Too many people use too many excuses why getting healthier just isn't a priority for them right now.

Here are some of the top excuses:

(1) I'M TOO BUSY--
Yes, we are ALL busy, but with a little planning, you can eat healthy and find time for exercise. Plan your meals and snacks in advance.  Many people do batch-cooking where they cook once a week and freeze the meals.  When you get bags of foods, go ahead as soon as you get home from the store and divide the food up into correct portion sizes.  Keep healthy foods, such as fruits, on hand for quick snacks.  For exercise, you have to SCHEDULE  it.  Put it on your calendar like you would any other appointment and stick to it, even if it means getting up a little earlier or staying up a little later at night.  YOU are worth it.  Exercise helps you to handle tasks and stress better.  During your exercise time, really focus on what you are doing.  Make the time count.  This is YOUR time to for self-improvement.

(2) HEALTHY FOOD IS TOO EXPENSIVE--
All food has gotten pricey.  It's just a matter of priority.  Buy frozen fruits and vegetables.  Usually these are cheaper and you don't have to worry about them going bad.  Check out your local farmer's market for seasonal items.  Use coupons to save you money.  Add Shakeology into your diet.  At $3-$4 a serving, you can't find a cheaper meal that has all your daily servings of fruits, vegetables, vitamins, and minerals.  It's the way to go.

(3) DIETS MAKE ME HUNGRY-- 
If your diet is making you hungry, it's probably not a good diet. Cutting calories the healthy way--trimming portions from meals, skipping caloric beverages, and putting the brakes on mindless eating--should not leave your belly rumbling. Learn to listen to your body's hunger signals to determine if you really need to eat or are just bored. Eat approximately every 2 1/2-3 hours. This keeps you from being starved and overeating and also keeps your metabolism revved up.

(4) I DON'T HAVE TIME TO COOK --
You don't have time not to cook. . Twenty minutes of cooking healthy meals will save you excess calories you'd be taking in from oversized restaurant portions and time on the treadmill working that off.

Studies show that people who cook meals at home tend to eat more healthfully and weigh less than those who don't. Use these healthy packaged foods to cut down on kitchen time and arm yourself with the proper resources, such as a healthy cookbook for fast meals or easy recipes from your favorite Web site.  There are tons of sites and recipes out there for fast, healthy meals you can prepare to eat.

(5) EXERCISE MAKES ME TOO TIRED--
That is totally FALSE!! Exercise creates ENERGY!!! The more energy you have, the more you'll be able to get done every day.  Actually, the more you exercise, the more you WANT to exercise!! Squeeze in some kind of movement whenever you can throughout the day to give your body that energy boost.
You recharge your body through food, sleep, and exercise. Movement creates energy. It gets your heart pumping, blood pumping, cleans out toxins, and gets your engine started. It also gets confidence levels up so you feel better about yourself.

(6) I ALWAYS GAIN THE WEIGHT BACK--
You can't diet.  It has to be a lifestyle change.  When you diet, you will gain the weight back as soon as your diet is over. Make changes in your diet, you can stick with. Keep track of what you are putting in your body. Allow yourself the occasional "cheat meal" not a "cheat day." Never skip breakfast. Be consistent with your strongest healthy habits.  Be prepared for your weaknesses by having healthy snacks on-hand.


No more excuses!  Decide to make the changes you know you need to make, Commit to a plan of action.  You will succeed if you stick to it. 

Please let me know how I can help you.  Feel free to contact me at nataliewelch@cebridge.net or on My Facebook Page

Getting Rid of Stress with EXERCISE

I found this article from the Mayo Clinic about the importance of exercise to combat daily stress.  This is a perfect reminder for me right now.  I am dealing with a lot of family stress right now and have fallen off the "healthy living wagon." The stress has been so severe that these last several days, I haven't taken the time to take care of ME and I can totally feel it.  It's like something has completely taken over my body and mind.  Tomorrow is the start of my work week, and I'm going to get REFOCUSED.  I have set some goals and am going to do whatever it takes to achieve them.  The stress isn't going away, but by golly I'm going to be better equipped to handle whatever life throws at me.  Enjoy the article.

One way to take control of the stress in your life is through physical activity. Being active can boost your feel-good endorphins and distract you from daily worries.


By Mayo Clinic staff


You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

■It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

■It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

■It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you


A successful exercise program begins with a few simple steps.

■Consult with your doctor. Begin any new fitness program by consulting with your health care professional, especially if you have any medical conditions or are obese.

■Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you'll stick with it. If you're new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week. It also recommends strength training exercises at least twice a week.

■Do what you love, and love what you do. Don't train for a marathon if you dislike running. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

■Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Sticking with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

■Set some goals. It's always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.

■Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.

■Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.