By Meredith Fritz
We all have goals, it’s what drives us to be better. If you don’t have a fitness or health goal, pause, commit to a goal, and then come back. It is commonly said that the secret to reaching your health and fitness goals is consistency. Do you want to get to the gym everyday? I’m going to help you. You need to create new habits to retrain your brain to work with you, not against you. We all know the start-and-stop-and-start-again diets and fitness routines never work. Until you stick with it you’ll never see those results you are looking for.
Habits are formed through 3 steps:
- The Cue - Something that triggers our brain to select an already formed habit.
- The Routine - This is the action that takes place. This would be the actual act of working out or walking to the gym.
- The Reward - It’s the reward that makes your brain decide if this action is worth remembering. Over time this process becomes automatic and the cue and reward transition into a craving.
Now lets apply this to making habits that are healthy for you. As mentioned earlier, we need getting to the gym or lacing up your sneakers to become an automatic habit.
The habit we want to create is going to the gym after work. First off, don’t go home before hitting the gym, you will never get yourself back out of your apartment. Second, until the habit becomes automatic lets set yourself up for success with a healthy reward. For the first few weeks treat yourself to a healthy reward. One idea is grab your favorite protein bar or a cup of tea on your way home from your favorite coffee shop post-workout. It will give you something to look forward to after you've done your work in the gym. There is no magic number of days until your habit becomes automatic but 30 days is a safe bet.
Decide on your goal, choose a reward that motivates you to change your behavior and go! Before you know it you will be one step closer to feeling content in your bathing suit the next time you hit the beach with friends and family. Plus, you now have know-how to knock your healthy goals off your list!
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Meals in the LIfe of a Health and Wellness Coach
By Debbie Stevenson,Certified Health & Wellness coach
As a Certified Health & Wellness coach, I often get asked, "What do you eat on a daily basis?".
To help you start 2016 off right, here is a sample day of my meal plans which are healthy and balanced. Every day includes 2 snacks and 3 meals. They are easy, quick and balanced meal plans that are made with every day ingredients that you can usually find in your pantry.
By: Debbie Stevenson
Most exercisers can get away with gulping water after a workout, but endurance athletes–anyone training for a marathon or playing hours of tennis in the hot sun, like Roger Federer (tennis is my passion!)--needs to put extra effort into replenishing the minerals flushed out by sweat.
By: Judy Freedman
“What time is yoga class?” I asked the nice instructor at the Adventure Center at The Frenchman’s Reef & Morning Star Marriott Beach Resort in St. Thomas, USVI, while I was visiting for my niece’s wedding. “It’s at 7:00 a.m.,” said Katie. “Ooh, that’s very early. A little too early for vacation,” I replied.
By: Susan Berman Hammer
Exclusive Access to Our Very Own Video by Personal Trainer Star
By: Meredith Fritz
You’ve waited for it, dreamt about it, shopped for it...running season is here! You have powered through those freezing winter months and countless hours in the gym to be able to break free and use the outdoors as your gym.
Here in Chicago the light at the end of the tunnel has finally arrived! The sun has been shining, the wind feels warmer, and running season has officially begun. I don’t know about you, but I’m not much of a music listener when I’m running. I either choose to go sans any inner ear entertainment or as of late, listen to healthy podcasts.
By: Clare Harriman
While Pilates has been around since the 1920s and became well-known in the 1960s, it really took off in popularity closer to 2000. Some of its most devoted followers are A-list Hollywood celebrities, who have found the exercise a tried-and-true method for shedding pounds and maintaining bodies that have become objets d’art.
By: Lina Midla
Hey Gorgeous! Yes you! Yes, stop looking around the room, I'm talking to you. You are gorgeous, you radiate beauty, and this post was written just for YOU. Now stop thinking of all the reasons you think you aren't amazing and just keep reading.
By: Clare Harriman
With smartphones tracking, your workouts couldn't be easier. Some applications for smartphones feature creative ways to keep you motivated, while others serve as a kind of fitness diary.
By: Clare Harriman
The beginning of a new year is the perfect time to set goals for self-improvement. The slate is wiped clean as the old year is passed and a new year is here for the taking. Traditionally, New Year’s Day is a holiday to reflect on the past and celebrate hope for the future. People make toasts to New Year's resolutions with sparkling champagne amidst glittering lights. But when the hangover subsides the following morning, resolve quickly decreases and old habits prevail.