Time yourself while brushing your teeth
It’s easy to rush through the motions however, you shouldn’t rush oral hygiene. According to Johannesburg dentist and Oral-B expert, Dr Hoosen, you should spend a minimum of two minutes brushing your teeth each time, twice a day. Try timing yourself while you brush.
Serve supper on a smaller plate
If you want to lose weight and keep it off, try serving supper on a smaller plate. Research suggests that this simple trick could help you eat 22 per cent fewer calories!
******HAPPY FRIDAY!!!!!!!!!!!!!!!!! GET UP PRESS PLAY EAT CLEAN AND ENJOY YOUR WEEKEND!
Who are your heroes? Who are you modeling yourself after? 95% of society accepts “society’s heroes” like film and sports stars. But, can you emulate and learn from them? Are they genuine role models or a fantasy? Are they doing things that you aspire to do and living the lives you aspire to live? Can they help you become what you want to become? You want to spend time with people that you can learn from, that can push you, that are moving forward in a positive way!!!
It’s DAY 5!! I bet everyone’s bodies are SCREAMING! But it feels SO good! Remember that the weekend is upon us!! It’s that time to relax, but it’s also a time when most people throw in the towel and let their guard down with their diet! The weekends can quickly sabotage your weekly efforts so make sure you are tracking your food. Schedule in your 1 cheat meal for the week and have a game plan in place. Check out the restaurant menus that you are going to or pre-eat before you go to a party. That way you are never caught in the moment where you have to eat garbage!! Please post if you need any suggestions for how to get through the weekend! That’s what we are here for!! Happy FRIDAY!
Today I want to talk about EXCUSES!! I know during pre-season you all listed one EXCUSE that has held you back in the past, but today I want you all to examine your EXCUSES a little more. When I consult with my clients the number of EXCUSES I hear is massive! I hear:
I eat horribly when I’m drinking.
My boyfriend eats like a pig so there is constant temptation.
My husband hates the taste of health food.
My kids won’t eat anything healthy.
I don’t have the time to do what you want me to, Tina.
It’s all too expensive.
(Any of these sound like you?)
It is so easy o think of excuses. It’s much harder to take responsibility for yourself.
STOP BLAMING OTHERS FOR ALL THE PROBLEMS IN YOUR LIFE.
STOP BLAMING THE FACT THAT YOU HAVE TO GO TO WORK FOR HAVING NO TIME TO PREPARE YOUR FOOD.
STOP BLAMING YOUR PARENTS FOR YOUR BEING OVERWEIGHT.
STOP BLAMING YOUR HUSBAND FOR INFLUENCING YOUR SALT INTAKE WITH EVENING MEALS.
STOP BLAMING YOUR KIDS FOR YOUR CHOCOLATE ADDICTION.
JUST STOP THE BLAME GAME AND START TAKING RESPONSIBILITY, NOW!
***Get a notepad and make a list of the reasons you have used in the past to stop you from improving your health, eating habits, and lifestyle choices. Identify routines, habits, or lifestyle choices that you have used as a reason for not making positive changes in your life. Here are some of the most popular excuses I hear:
(Stressful life, too busy, partner has unhealthy eating habits, family too demanding- so no energy for self, don’t know where to start, too expensive)
**Once you have acknowledged your excuses, write the following sentences on your notepad:
I no longer allow any of the above excuses to stop me from achieving my potential. I am free to do anything if I set my mind to it!!
Know that the healthier you keep your body and mind, the easier it will be to cope with a demanding lifestyle. Regardless of how unhealthy your partner eats, you do not have to follow that person’s bad habits. If your partner encourages you to eat unhealthy, you need to explain to him or her that you are concerned about your health and need to make changes. But you can never blame anyone else for your situation. You cannot blame your hubby for your chocolate cravings or your junk food habits. If your partner doesn’t want to go along with you, then you do it for yourself. Let them do whatever they do. But do not let anyone hold you back from changing your life for the better. Positive change can fit into any lifestyle, no matter how busy. Identifying your excuses is an important start.
You CAN keep the weight off! Studies show that people who eat breakfast every day are less likely to regain the weight they recently lost. And by eating a protein-rich breakfast (like Shakeology), you’ll feel full longer, plus you won’t have the urge to snack throughout the day. Don’t lose the results you worked so hard for!
** Post a pic of your workout today! You say you work out…it’s time to prove it! Post a picture on the group page! I like the sweaty after-pics 🙂 (BONUS- 4 POINTS!)
Bonus (1 point) *** Post your 8 week GOAL and what EXCITES you MOST about reaching it!!!
I just walk in the door from work and Braxton hands me his fake cell phone and says “Here mommy, you talk to him.” I said you is it? He goes, “It’s Jake from state farm!” LOLOLOLOL definitely just made my day ❤
If you’re among the millions of Americans who can’t get enough sleep, try these three proven tricks. First, spend one full week going to bed 15 minutes earlier than you usually do. The second week, set back your bedtime by 15 minutes more. Add extra sleep in 15-minute increments until you think you’re getting what you need (most adults need between 7 and 9 hours a night). How much is right for you? If you went to sleep at 10 p.m. without setting an alarm, what time would you wake up? That’s one way to estimate how much sleep you need.
Second, keep it cool. A room kept at 65 to 68 degrees is optimal for sleep.
Third, turn off all your electronics — TV, iPad, iPhone, Kindle, etc. — a full hour or more before you want to fall sleep. Electronic devices’ lights make your brain think it’s daytime and so can disrupt your sleep schedule.