Archive for Feb 2012


Stick with your New Year’s Resolutions

 Many of us vowed to hit the gym more often in 2012. Now that the excitement of New Year’s resolutions has died down and reality is setting in that going to the gym can be a little bit of work, I thought I’d offer some tips to keep you motivated!

  • Buy health/fitness magazines and find body types that you admire—this can help give you a more concrete goal to work for! Follow the people you admire on Facebook for extra tips and motivation
  • Get new workout clothes/shoes/accessories… this is one of my favorite ways to motivate myself! I use this as a reward instead of food, too. I’ll set a goal (ex: “For the next two weeks I will work out 5 mornings a week for 1 hour.” When I reach my goal, I’ll get a new top to wear for my next workouts!
  • Find a new Pandora station that gets you pumped up while you’re working out. One of my favorites is the Afrojack station.
  • If possible, go to the gym first thing in the morning. This will keep you energized the rest of the day and that way nothing will magically pop up that you have to do instead of going to the gym after work. By the end of the day I usually just want to go home, so it’s great knowing my workout was done first thing!
  • If you can’t work out in the morning, take everything you need for the gym with you to work (here’s an excuse for a cute new gym bag!). Go to the gym straight from work so you don’t have time to get comfy on the couch until you are done!
  • Get a gym buddy!!! Even if you don’t do the same workout, not only is it great to meet up with a friend, but also makes it a lot easier to get to the gym.
  • Think about how good you look and feel after you’ve worked out!
  • Set reasonable, attainable goals for yourself. It feels great to reach a goal, and then you can reward yourself with a massage, workout gear, etc.

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Category: General |

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When fast food is the only option…

 Ideally, we would all have fresh, healthy, homemade meals all of the time. Unfortunately, unless you have a chef living in your kitchen, this doesn’t always happen. While fast food certainly isn’t the best option, every once in a while it’s the only thing available. Here are some of the better fast food choices:

  • Burger King
    • Tendergrill Chicken Sandwich (no mayo, throw away half of the bun) with a side garden salad and light Italian dressing
    • Veggie Burger without the bun and a side garden salad and light Italian dressing
    • Tendergrill Garden Salad
  • McDonalds
    • Premium Grilled Chicken Club (no mayo, no bacon, no cheese, throw away half the bun) with a side of apple slices or side salad with low fat balsamic vinaigrette or low fat Italian
    • Premium Caesar Salad with grilled chicken, Premium Bacon Ranch salad with grilled chicken, or Premium Southwest Salad with grilled chicken
      • Use either of the low fat dressings for these as well!
  • Boston Market
    • Chicken or Turkey breast with Mediterranean Green Beans, Fresh Steamed Vegetables, or Green Beans
    • Half size of the Mediterranean Salad or Southwest Santa Fe Salad
  • Subway (or other sandwich restaurant)
    • Order a 6 inch sub with wheat bread, choose a lean meat (like turkey, chicken, or tuna), fill with veggies, skip the cheese, and only ask for yellow or Dijon mustard, oil, and/or vinegar (the rest of the sauces are high in calories, sugar, and other things you really don’t want)
    • If you want to take it a step further, order this as a salad with oil and vinegar dressing!

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Category: Weight Management |

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