More Time!!

We hear it daily, in a variety of settings, referring to a variety of things, but it all has to do with not having enough time.

Limited/no time is the #1 excuse folks use when trying to explain their lack of commitment to their health and  fitness. Truth is, we all have the same 24 hours in a day and you don't find the time, you MAKE the time for things that are important to you. That being said, if you want to make your health and fitness important to you, here are some things that you might find helpful to maximize the use of your precious time!

1. Use the days you have more "unscheduled time" to make it easier on all the other days!!

• We are specifically referring to meal and workout prep here! Prepping your meals or your meal staples (veggies, fruits, meats) in one day makes it that much easier on all the other days. If you aren't following a specific program, also map out all your workouts. This prep work takes out the guessing and makes it less likely you'll deviate from the plan!

2.  Make your workouts count....get the most bang for your buck!

• Be smart when it comes to your workout choices - choose programs and/or individual workouts that will give you the greatest outcome in the least amount of time. Some of our favorites are Insanity, TurboFire, Crossfit, and ZWOWs. 

3. If you must have variety in your foods, map out your meals a week in advance and grocery shop accordingly!

•  Once the shopping is done, see tip #1 :-)

 
To be completely open and honest, the tips only really work when YOU have DECIDED that this is going to be a priority for you. Once you've had the mindset change, it all falls into place fairly easily...then you get into a routine, and that routine becomes habit, and before you know it, this is just how you live!!

In Health,

Timothy and Lindsay
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How to Make Your Resolutions STICK This Time

We are three days into 2013. Most folks are riding the high of a healthier lifestyle right now....

My eating was awesome today!

I totally killed that workout!

But the hard, cold truth is this: by the end of January, most folks' inner dialogue looks like this.....

Meal prep is a pain; I'll just grab some fast food every day!

It's too cold/too early/too late/I'm too tired to workout!

Sound familiar? If so, don't fret. We've all been there - you are definitely not alone. 

So how can you make 2013 different from all the rest? How can you make your resolutions, goals, and objectives for this new year STICK?? Here are some tips:

• Watch out with the "All or Nothing" approach.
• You either eat perfectly clean or you completely binge - this is a resolution sabotage! If you've been eating well and then went out to dinner on a Friday night and had dessert, it is not the end of the world and you don't have to blow the rest of the weekend because of it. Start fresh with your next meal :)

• Ease into it!
• You don't have to do a complete 180 overnight. Pick a few habits that you can really focus on and put your energy into these smaller, more manageable changes. 

• Really, truly understand that it is a process.
• If you can establish the mindset that this is a journey and you are trying to make being healthy a lifestyle, you will be ahead of the game! 

• Make your goals measurable.
• Instead of saying "I want to lose weight and get healthy", make your resolutions quantifiable: I want to lose 1 pound per week for the first month, then blah blah, or I want to quit smoking, by decreasing my consumption by 1 cigarette per day until I'm at 0 cigs!

• Make your goals public knowledge!
• Don't keep your resolutions a secret. Put them on Facebook, tell your friends, family, and coworkers. Knowing that people are "watching you" is one of the best ways to set yourself up for success! 

• Surround yourself with people you want to be like.
• Both in-person and within social media - make sure those that you are seeing/talking to on a daily basis are encouraging individuals who either have the success you want, or are on the same journey. We sponsor year-round challenge groups with this exact purpose and they have been wildly successful!

Here's to an amazing year!

In Health, 

Timothy and Lindsay

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Beat Workout Boredom

Check yourself - do you still have the enthusiasm for working out, just like when you first got on board? If your motivation is wavering and your workouts are started to feel more like a chore you're dreading rather than something you look forward to, here are some tips to get you out of the rut:

1. If you normally workout solo, try working out with a buddy or a group! All that sweat and positive energy is bound to get you re-focused and re-energized :)

2. If you are sick and tired of pounding the pavement/treadmill or swishing away on the elliptical or bike, look to other sources for great cardio! Try a workout DVD like TurboFire or Insanity, or do some hill sprints or go to your local high school and do stadium runs!

3. Weight-training seems too slow or boring? Try some new equipment (switch out dumbbells for kettlebells, for example!) or try a whole new approach, like Crossfit!

4. Music-listeners, when was the last time you added some new tunes to your playlist? Sounds simple, but it could be all the difference for you!

5. Along those same lines - whatcha workin' out in? Baggy sweats and oversized t-shirts? Invest in a couple quality, nice looking pieces....something you're comfortable in, but that shows what your hard work so far has done!

There! Feel better? Refocused and ready to attack your next workout?? YES - we thought so! Now get out there and kick ass!

In Health,

Lindsay and Timothy
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