Rules to live by to start a new you!

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A Phat Fitness guide to a healthier YOU!

Working together Tip #1: Use the buddy system
Corny but proven: You get by with a little help from your friends. Nine out of 10 women polled say they rely on their friends for emotional support – but not just any friends. Phat Fitness encourages using the buddy system. This makes working out more fun as well as squeezes in some quality time with friends away from everyday distractions!


Making some changes~ permanently #2: Create better habits
Something you do for a couple weeks is not going to change your life. Create habits that you know you'll be able to keep up every day for the rest of your life and even if it is just one bad habit at a time, work on it! At Phat Fitness, we dedicate ourselves to not only losing weight and feeling better but actually maintaining the ideal body for you! Your dedication to yourself is also key! This way, your weight loss will be for good, too! Celebrations like weddings, parties, leaving dos and birthdays don't have to be a weight-loss nightmare. Again, pre-planning helps. Decide to budget for the occasion by sticking to your weight-loss program and exercising up to the event. See, with Phat Fitness, results even through the tempting holidays!

Setting reasonable goals #3: Be realistic.
If your expectations for weight loss are too high, you're bound to get disappointed, and your frustrations could lead you to stray from your healthy eating and exercise efforts. Let Phat Fitness set a realistic goal for your weight loss -- no more than one or two pounds a week -- and keep in mind that you may occasionally have fluctuation. Phat fitness is able to determine the realistic goal for your weight loss plan and help you achieve that. Personal training is ideal for achieving this, with a plan completely tailored to you!

A game plan #4: Plan your meals in time
Cook your foods on the weekends. Freeze lunches for work and always have a protein bar or energy bar in your purse or duffel bag. This way when plans change your diet doesn't have to. Always have almonds, water, and protein bars with you at all times. Plan your meal for the day in advance (chop vegetable, soak beans, stock fruits); in order to prevent jeopardizing your diet. Once you have a goal and diet plan on paper, you are ready to get behind the starting line of that race track. If you do stray drastically from your healthy eating, don't throw in the towel in despair. Forgive yourself and get back on the straight and narrow the very next day.


Know the importance of “Zen” time #5: Learn to cope with stress
A recent Harvard study found that the most common triggers for stress-related weight gain are work and bills. In men, hot buttons include feeling a lack of authority, and in women, family pressures and perceived life constraints. We're programmed to eat when we're under stress. To compound the problem, the release of stress hormones causes a surge of insulin, which turns extra calories into fat. Take time for you!! I like to call it “ZEN” time. Read a book, relax, do yoga (preferably at Phat Fitness).

No means No, but all the time? #6: Avoid Deprivation
Depriving yourself of your favorite foods is a powerful trigger for overeating. It is natural to want what we can't have. In order to avoid certain foods you tend to focus on them more, increasing the risk of bingeing. Plus, a diet of low-calorie foods isn't satisfying, so it's easy to eat too much. I encourage you to focus on fruits, vegetables, beans, and whole grains, and eat healthy but calorie-dense choices such as nuts in moderation. Remember portions are everything, ensure to drink a glass of water before your meal and ration your food appropriately…

Quick weight loss is inspiring, but it is important to think ahead too: you need to retrain your palate and eating habits and reassess your physical activity so that you can lose weight and stay slim. You cannot expect to achieve miracles in a few days, but you will see a difference within weeks if you eat properly and exercise regularly. Losing weight successfully is like getting fitter: you need a horizon ahead of you to help guide you on your way.

Signed,
El @ http://www.phatfitness.ca/" onclick="window.open(this.href);return false; (for more tips & advice)