motivationintohabit"Motivation is what gets you started. Habit is what keeps you going."



I hope to be the shining light in the dark world of thinspo, unhealthy advice and incorrect information. Life is about being happy and loving yourself, and that includes your body. Feed it with the foods it loves, let it run free, treat it to a nice dinner and some wine every now and again and your body will take care of you too. <3

Cycling Instructor at The Fitness Center at Kilroy
Group Fitness Instructor and Personal Trainer at Mo-Mentum Fitness

Nationally Certified:
- Personal Trainer
- Group Fitness Instructor
- Schwinn Indoor Cycling Instructor
- Bootie Camp Yoga Instructor

Goodies!!

Pick your plan

Following

girlgrowingsmall:

Decided to start doing weight loss tips. I think I’ll make it a tip of the week thing, but I may do it more or less often. Here’s the first! :)

girlgrowingsmall:

Decided to start doing weight loss tips. I think I’ll make it a tip of the week thing, but I may do it more or less often. Here’s the first! :)

happilymaintaining:

who’s with me!?!?

happilymaintaining:

who’s with me!?!?

(via rdamaris)

healthy-cassandra:

“5 MOST COMMON BAD EATING HABITS”
1. EATING ON THE RUN:
If you live a busy life, there may not be enough time to prepare meals or sit down to eat. Eating in the car or going through a fast food drive-thru may be part of your eating habits. The challenge with eating on the run is that you don’t have a chance to pay close attention to what you’re eating.
Eating quickly makes it easier to eat more. When you eat quickly in the car or while on your way somewhere, your mind is on other things and not on how much you’re eating. If you’re eating fast food, you are also very likely consuming more fat and excessive calories without the necessary nutrition.
2. EATING LARGE PORTIONS:
As bad eating habits go, eating more food than the body needs is a common behavior. This can happen for a variety of reasons. If you’re distracted by the television, you might eat more. Some people eat more when they’re feeling lonely.
To control portion sizes, think ahead about how much food will be enough. Serve yourself on a small plate or bowl and sit down at the table to eat. Avoid eating foods right out of the box or bag. It is easier, for example, to eat many more cookies when the box is sitting right in front of you as you watch television. Decide ahead of time how many cookies you will eat and put the box away before you sit down.
3. USING FOOD TO RELIEVE STRESS:
Many people use food to relieve stress. After a long and difficult day at work, eating many slices of pizza and drinking beer may be an attractive option. Using food in this way, however, leads to greater weight gain. When feeling stressed out, find ways to relax yourself that don’t involve food. Spending time in nature, talking with friends, meditating and exercising are a few options. 
4. SKIPPING MEALS:
Many doctors and nutritionists will tell you repeatedly to avoid skipping meals. When you don’t eat regularly, your hunger increases and you may also experience drops in blood sugar level. Many people compensate for this by eating larger meals later in the day or by excessive snacking. Be sure to eat breakfast, lunch and dinner every day.
5. LATE NIGHT EATING: 
Eating late at night is one of the bad eating habits that’s very common. Nighttime eating often consists of snacking and excessive calorie consumption. This may be due to boredom or being distracted by sedentary activities such as watching television or surfing the web. To avoid eating late at night, find interesting things to do that take away the boredom. Possible options may include a fun hobby, an interesting book, meditation, an exercise DVD or a conversation with a good friend.

healthy-cassandra:

“5 MOST COMMON BAD EATING HABITS”

1. EATING ON THE RUN:

If you live a busy life, there may not be enough time to prepare meals or sit down to eat. Eating in the car or going through a fast food drive-thru may be part of your eating habits. The challenge with eating on the run is that you don’t have a chance to pay close attention to what you’re eating.

Eating quickly makes it easier to eat more. When you eat quickly in the car or while on your way somewhere, your mind is on other things and not on how much you’re eating. If you’re eating fast food, you are also very likely consuming more fat and excessive calories without the necessary nutrition.

2. EATING LARGE PORTIONS:

As bad eating habits go, eating more food than the body needs is a common behavior. This can happen for a variety of reasons. If you’re distracted by the television, you might eat more. Some people eat more when they’re feeling lonely.

To control portion sizes, think ahead about how much food will be enough. Serve yourself on a small plate or bowl and sit down at the table to eat. Avoid eating foods right out of the box or bag. It is easier, for example, to eat many more cookies when the box is sitting right in front of you as you watch television. Decide ahead of time how many cookies you will eat and put the box away before you sit down.

3. USING FOOD TO RELIEVE STRESS:

Many people use food to relieve stress. After a long and difficult day at work, eating many slices of pizza and drinking beer may be an attractive option. Using food in this way, however, leads to greater weight gain. When feeling stressed out, find ways to relax yourself that don’t involve food. Spending time in nature, talking with friends, meditating and exercising are a few options. 

4. SKIPPING MEALS:

Many doctors and nutritionists will tell you repeatedly to avoid skipping meals. When you don’t eat regularly, your hunger increases and you may also experience drops in blood sugar level. Many people compensate for this by eating larger meals later in the day or by excessive snacking. Be sure to eat breakfast, lunch and dinner every day.

5. LATE NIGHT EATING: 

Eating late at night is one of the bad eating habits that’s very common. Nighttime eating often consists of snacking and excessive calorie consumption. This may be due to boredom or being distracted by sedentary activities such as watching television or surfing the web. To avoid eating late at night, find interesting things to do that take away the boredom. Possible options may include a fun hobby, an interesting book, meditation, an exercise DVD or a conversation with a good friend.

(via 4-months-25-pounds)

jacobwboly:

Burn Fat By Eating?
When thinking about the next article I should write, I remembered how much foods that burned fat and boosted the metabolism intrigued me.  Finally, something that gives us a break with our diets.  For me these foods are great because I’m trying to put on muscle and for those trying to lose weight, they’re even more powerful!
Foods:
Broccoli is packed with Vitamin C, A, and calcium which helps absorb fat and keep the body running like a well oiled machine!
Milk/Low-Fat Yogurt foods rich in healthy dairy have the healthy calcium our bodies need.
Oatmeal the heart healthy carb has loads of fiber to keep you full and the complex carb induces more energy.
Jalapenos/Habanaros both of these hot treats contain capasaicin which boosts heart rate and the metabolism.  Also, spicier foods work to keep you feeling fuller longer.
Healthy Fats replace the bad fats in your diet with these fiber filled treats and see a huge improvement! 
Apples/Grapefruits while apples satisfy your sugar craving, grapefruits help insulin spikes and are rich in Vitamin C.
Green Tea containing ECGC which causes the brain and nervous system to run faster causing more fat burn!
Lean Meats…chicken, lamb, and pork oh my!  Lean proteins provide your body a substance to work hard and burn off while still being incredibly powerful with good vitamins, amino acids, and minerals. 
Caffeine  some people shy from it, but in moderate amounts its amazing..speeding up the heartbeat thus leading to more activity and fat burn.
These are just a few basic foods I thought most people would see in their normal diet regimen.  
For more Diet, Exercise, Nutrition, and PR/Journalism articles follow my blog!
Jacobwboly

jacobwboly:

Burn Fat By Eating?

When thinking about the next article I should write, I remembered how much foods that burned fat and boosted the metabolism intrigued me.  Finally, something that gives us a break with our diets.  For me these foods are great because I’m trying to put on muscle and for those trying to lose weight, they’re even more powerful!

Foods:

  • Broccoli is packed with Vitamin C, A, and calcium which helps absorb fat and keep the body running like a well oiled machine!
  • Milk/Low-Fat Yogurt foods rich in healthy dairy have the healthy calcium our bodies need.
  • Oatmeal the heart healthy carb has loads of fiber to keep you full and the complex carb induces more energy.
  • Jalapenos/Habanaros both of these hot treats contain capasaicin which boosts heart rate and the metabolism.  Also, spicier foods work to keep you feeling fuller longer.
  • Healthy Fats replace the bad fats in your diet with these fiber filled treats and see a huge improvement! 
  • Apples/Grapefruits while apples satisfy your sugar craving, grapefruits help insulin spikes and are rich in Vitamin C.
  • Green Tea containing ECGC which causes the brain and nervous system to run faster causing more fat burn!
  • Lean Meats…chicken, lamb, and pork oh my!  Lean proteins provide your body a substance to work hard and burn off while still being incredibly powerful with good vitamins, amino acids, and minerals. 
  • Caffeine  some people shy from it, but in moderate amounts its amazing..speeding up the heartbeat thus leading to more activity and fat burn.

These are just a few basic foods I thought most people would see in their normal diet regimen.  

For more Diet, Exercise, Nutrition, and PR/Journalism articles follow my blog!

Jacobwboly

(via skinnyforoctober)

Mixed Green Salad with Nasturtium Vinaigrette

What you’ll need (serves 8):

  • 1/2 cup olive oil
  • 2 Tbs. Champagne vinegar
  • 1/4 tsp. Dijon mustard
  • 1/4 cup finely chopped nasturtium petals
  • 16 cups mixed spring salad greens (the greener the better)
  • Assorted edible flower petals such as nasturtium, marigold, geranium, and/or begonia for garnish

What you’ll do:

  • Whisk together oil, vinegar and mustard in bowl.
  • Stir in nasturtiums.
  • Add greens and toss to coat.
  • Garnish with petals

Nutritional Information:

Serving size - 2 cups

  • Calories 136
  • Protein 1g
  • Total fat 14 g
  • Saturated Fat 2g
  • Carbs 3g
  • Cholesterol 0mg
  • Sodium 18mg
  • Fiber 1g
  • Sugar 0g

For more recipes go here.

Ditch the Diet

Magical formula to losing weight?

Get up early + exercising before breakfast + good home cooked meals rick with protein and fiber + (gym x 5) - beer - takeout - fried - sweetened = weight loss.

You’re done.

Real people understand that life gets in the way of that wonderful equation. That’s why so many people regain the weight back (if not more) after a diet. Goodbye wagon, nice falling off of ya. It’s hard to find a healthy eating style to adapt to your unique lifestyle.

Second problem: withholding that delicious glorious food. Restrict someone from something they enjoy, and they can only take it for so long. They’re deprived for so long, they can’t hold out anymore. Hello wagon, nice to meet you again, oh wait never mind goodbye. Short an unsustainable.

So here’s a flexible “anti-diet”:

Breakfast:

  • At least a quarter of your daily calories
  • At least half of the foods are protein sources
  • Any bread, muffins or cereals must be whole grain.

"But I’m too busy for breakfast." Make time. A University is Massachusetts medical study showed that people who neglected to eat a full breakfast had obesity rated of 4.5 times higher than those who opted for the meal. High school students who skipped the most important meal of the day had BMIs of 30% higher than those who ate every morning. Wake up just a little bit earlier than what you’re used to or prepare your meal the previous night. Simple quick fix to the busy schedule. Suggestion? Eggs. Simple and quick to make and keep you fuller longer with an excellent source of protein.

Lunch:

  • Within two hours of a small mid-morning snack
  • At least one source of protein and one source of fiber
  • Can you identify the produce in the meal

Lunch is more often than not a meal people buy rather than make. It easy to pack on the calories with such unhealthy options. However, if you buy small portions of the wrong foods can be just as bad as eating too few calories: hunger pangs will be knocking at your belly by the 3p.m. slump without a doubt. Be sure to digest complex carbs, not simple or refined. Complex carbs digest slower and keep you fuller longer. Protein and a serving or two of produce should do the trick.

Dinner:

  • Eat at least two hours before sleep
  • At least one source of protein and one source of fiber
  • Smallest of the main three meals

Most people eat the majority of their calories at this meal. Consuming energy for the rest of the day makes sense at the beginning of the day (hence a quarter of your daily caloric intake should be consumed at breakfast)  but not so much as you’re winding down for slumber. Keep your belly full during the day not when you’re going off to sleep. Dinner should no longer be considered the end-of-day binge: it should probably be half of what people usually eat. So no more than 450 calories. After two big to moderately sized meals and two snacks, it shouldn’t be that much of a challenge.

And don’t forget…

Dessert:

  • Have you met you’re other nutritional goals to afford an indulgence?
  • Eat within two hours of eating dinner so blunt a sugar spike
  • Smaller than a snack: under 200 calories.

Make sure that you have caloric room for a dessert and the anticipation of a reward will keep you motivated.

So ditch the diet, and lose the weight. :)

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