Weight Loss Tips

Beware of Healthy Labels!

Posted by | Fitness Tips, Healthy Eating, Nutrition, Weight Loss Tips | One Comment

Food companies have one job; sell their products.  It is not to guide America to health, if that were the case Twinkies would have gone and actually stayed away a long time ago.

Did you know that food’s packaging is not regulated?  This means the manufacturer can bend any truth to fool you into thinking that what you are buying for your family is healthy just by adding these great “health slogans” to their packages.

What does this mean? If you see these slogans you should beware. Don’t just buy this product blindly,  the only way to know what’s good is to read the label and ingredients!!!

Here are few key things to look for when you see certain “healthy” packaging:

“Made with Whole Grains”

Many companies add in a small amount of whole grains to their product in order to use this label, but that doesn’t mean that is the only type of flour or grain in your food. Turn your attention immediately to the ingredients. The very first ingredient should read “100% Whole grain…” not enriched whole grain, or white flour.

A common item manufacturers are using this label on is bread and cereal.  Just because your Lucky Charms are now made with whole grains does not undue the other unhealthy ingredients in your bowl.  Make sure you read the label after you read the ingredients and check the amount of sugar added to sweeten these whole grains!

“Fat Free”

Items that are fat free, whether it is those that should have fats by definition, think butter, or other processed foods like baked goods and potato chips, are not necessarily better than their fat containing counter part. Turn to the ingredients, see all those big words like xantham gum and sodium benzoate? Those are chemical and artificial additives these products contain to replace the flavor and consistency you still want without the calories.  Even though these are approved by the FDA, studies show that in the long run you are possibly doing damage to your system and organs by introducing these foreign chemicals to your body.  Think about it this way: you can burn calories but you cannot undue damages linked to these “not fat fats” like cancer and insulin resistance(Type II Diabetes).

Fat is not a four letter word. We all need fat, so by cutting out all fats in your diet you may be doing damage too.  Look for Monounsaturated and Polyunsaturated fats in small amounts, these are the good fats that actually help clear out the bad cholesterol in your system.  Do cut out as much saturated fats as possible and all trans fats from your diet.  Main idea: when reading the ingredients of your food you want to be able to pronounce what you are eating.

“Sugar Free”

Just like with “Fat Free” foods read the ingredients! Replacing the sugar in your drinks or food with it’s non-calorie containing counter parts like Sucralose and Aspartame are not good substitutes.  Both of these additives were denied multiple times by the FDA because their unknown and unstudied affects on humans.  No joke, there was very little research done on humans before their approval with the FDA, most was done on lab rats.  Recent studies show they are linked to obesity, Type II diabetes, certain cancers, increased appetite and the list goes on…

Again it is better to eat the calories in moderation than replacing them with these chemicals.

“Gluten Free”

Many people are unaware of what Gluten is.  Gluten is a protein found in wheat.  Some people, not all, are allergic to gluten (celiac disease) or are gluten intolerant meaning their body reacts poorly to gluten and is not able to process it as well as others. Other people who commonly avoid gluten may do it as a remedy for other medical reasons.  For example my lovely mother has Fibromyalgia, after many years of trying to find ways to minimize her pain her doctor suggested she try going gluten free as there has been evidence linked to gluten and Fibromyalgia pain.  It worked and she has been gluten free for almost a year!

Now that you know what gluten is, you can see that “Gluten Free” has nothing to do with the nutritional and caloric value of your food other than saying it does not contain wheat or wheat products.   When you see “gluten free”, and are not on a gluten free diet, read the label and check the ingredients.  If you are getting a high nutritional content (high in fiber, protein and/or vitamins) and have recognizable ingredients then this product is probably a good choice.

“100% natural”

Manufacturers love to bend the truth. When you see 100% natural on a processed food item, like crackers or juice or fruit gummies, it obviously does not mean that product is found in nature.  It only means that the producer started with natural ingredients before processing them.  Processing ingredients strips them of many nutrients they contained originally and probably adds in some not so healthy components to the finished product, so beware.  Again read the label and ingredients.  All natural should be just that.

Being an informed consumer is a very useful weapon against these corporations and manufacturers. Remember your family’s health is of the upmost importance so do your homework and don’t be fooled when you hit the grocery store! 

Throw Back Video: Buns Of Steel

Posted by | Fitness Funny, Fitness Tips, Motivation!!, Uncategorized, Weight Loss Tips | No Comments

Yes people, dust off your VHS player and let’s get down on some Buns Of Steel!

If you are like me and I suppose the rest of modern America, I do not own a VHS player anymore but not to fret just head on over to the dollar bin at Wal-Mart or Best Buy and pick up the new DVD version of this amazing classic! And don’t worry it still has the awesome eighties packaging and is the exact same video.

Great Leg and Hip workout

This baby was actually a gift from one of my clients who said she saw it and couldn’t resist buying it. Too bad for her it KILLED me and I can’t wait to start using some of the moves good old Greg Smithey came up with on her!  So to all my clients please look at this man and thank him for your new fab booty.

Buns of Steel

I am very serious about this workout being a killer! The cardio warmup involves your arms the ENTIRE time and they were definitely feeling the burn by the time we were ready to begin the “real” workout.  The next part of the workout is obviously all buns, mainly focusing on your hips and those abductors and adductors that shape them.  It was killer and Greg was a cheesey  great motivator reminding us that “we are going to impress people coming and going”, and to “keep squeezing all that fat right out of our hips”.

The length of each move was what was really hard about this workout.  Imagine an hour-long Pilates class doing only about 5 moves over and over, it burns deep and in places I never knew existed after a while.  I wanted to give up but instead I decided to just people watch all of the class members in the background to keep me distracted.  The eighties were not the best in the way of exercise gear. Not only are there high cut leotards but they wear spandex under them and then a different color underwear over them.  Add in leg warmers and the occasional fannie pack and the only thing I can say is best people watching I’ve done in a while.  Here is my favorite girl, she had it all and then some!:

Great leg workout

Please notice the belt and the amazeballs headband over the perm mixed with leg warmers and those fresh reebok hightops.  I die.

Moral of the story is trying some of these classics could be a great way to mix up your workouts and give you new old ideas for fashion and exercises.

Unhealthy Healthy Food

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There are HUGE misconceptions when it comes to healthy eating, here are my top unhealthy healthy foods you should avoid.

Healthy food alternatives

In my own little bubble as a married person with no children and a good amount of free time, I do my own research on healthy foods and what is best to eat.  As I get further and further into my career as a coach and trainer I am coming to realize that more people than not have no idea the “healthy” food they are buying for their family is not healthy at all.

My lacrosse girls and training clients are always asking me for healthy choices for snacks and meals and I am always surprised at how little they know.  It is so important to read your labels! No matter how healthy you or someone else thinks something is, read the label for yourself.  Remember you want to maximize your nutrient content (good old vitamins and minerals), fiber, and protein when eating. The fiber and protein will make you fuller longer and the nutrients will help your overall well-being; protecting you from illness’ and aid your workouts and recovery, to name a few benefits.

Here are a few unhealthy healthy foods that may be holding you back:

1. Canned Fruit

Many people like the ease and convenience of being able to have fruit ready to pack in their kid’s lunches or to grab and go on the way to practice. What you don’t know is the amount of added sugar inside! Canned fruit can have up to 22 grams of sugar per serving, to give you an idea of how much that is a can of Coke has 39 grams.  You may as well be eating candy…

Substitute: Buy regular fresh fruit.  Wash, cut, and prepare as soon as you get home.  That way it is ready to go and easy to pack.  The extra 15 minutes it takes to prepare is well worth it for your family’s well-being.  I know moms are busy busy but please please remember the health of you and your family is soooo important. Make the time to prepare healthy snack options.

2. Bagels

Even without the cream cheese, bagels are not good for you.  When eating any bread you want to make sure you are eating whole grains.  Many bagels are not whole-grain bagels.  They are high in carbohydrates and low in fiber and have minimal nutrients.  Now add the butter and cream cheese and you are eating a high calorie breakfast that will not keep you full very long at all.

Substitute: Whole grain toast with organic peanut butter.  This new breakfast is high in fiber and protein and will keep you fuller longer than a bagel. And it is delish!!!!

3. Honey

Honey may be natural but natural doesn’t equal healthy.  One tablespoon of honey has 16 grams of sugar in it.  Honey’s sugar complex is half fructose(complex sugar), half glucose(simple sugar).  When adding sugar to your diet you want complex sugars that are harder for your body to break down.  So before you add it to your tea, granola or fruit stop and think if you really need it.  You don’t want to undue they healthy choices you make by adding unnecessary sugar to it.

Substitute: Agave Nectar.  Agave nectar is a natural sweetener as well.  It’s sugar count is similar to honey.  However, Agave nectar is sweeter, meaning you will not have to add as much to get your desired sweetness level, and it’s sugar complex is mostly fructose, making it a better sugar choice.

4. Juice and other sugar drinks

JUICE!!!! Yes I know, juice is healthy right? Wrong.  It is a healthier choice than soda or Kool-Aid but it is not the healthiest option.  Again the sugar content in juice is through the roof! 23+ grams of sugar doesn’t out weigh the nutrients you get from it.  This also goes for drinks like Gatorade and vitamin water.

Substitute: Water and Fruit.  Once again, go for the natural options. Water should be the main drink in your diet.  To be successful in a weight-loss plan or at athletics or to be more focused in life, being hydrated is imperative. Swap out your calorie ridden drinks for water, trust me you won’t miss them once you begin to feel the beneifts of water.   To replace the nutrients you were getting from the juice either eat an orange in the morning instead, or make the juice yourself fresh with a juicer.

Again reading labels can answer so many questions you have about whether or not your food is healthy for you.  When in doubt go for natural, low sugar options.  Don’t believe everything you see on TV, everything can be healthy in relation to a bad option. Take it upon yourself to know what’s best for your family. It should be your #1 priority!

Stick To Your Resolution!

Posted by | Fitness Tips, How To, New Year Weight Loss, Uncategorized, Weight Loss Tips | No Comments

How To Pick A Resolution That You Can STICK TO!

It is the last day of 2012 and I know many of you are now looking ahead to the new year wondering what you can do to improve your life, your relationships, and most importantly yourself! The sad thing is less than 15% of people who make resolutions actually stick to them! Not to worry, you can be that 15%!! You just need to pick your resolution carefully so you can stick it harder than a McKayla Maroney Vault.

Stick to Weight-loss

A huge mistake people make when setting their resolutions is they are not realistic. If you are 100lbs overweight making your resolution to lose the entire 100 lbs is setting yourself up for failure.  Start small and realistic, something that you can accomplish in a shorter amount of time like 30lbs (which is still a HUGE weight-loss).  That way you can start to see your progress towards your end goal faster which will keep you motivated! Once you reach your goal set another, there is no rule that states there can only be one resolution a year!!!

Another way to stick with your resolution is to make a game plan within your resolution.  Instead of saying you are going to lose weight this year try this; I am going to lose weight by working out ___ times a week.  Making your resolution quantitative can be that extra push that can get you to the gym.  If its Friday and you haven’t worked out the amount of times you set as your goal, you can push through and get in those workouts before the week is up!

Now that you have your resolution, set yourself up for success.  Start a log, write your goal out and set up your game plan. You want to make sure you know exactly how you are going to attain your goal.  If your goal has to do with eating healthier, go through your kitchen and toss the junk and replace it with some healthy options.  If you want to start exercising go join a gym or book me a trainer.  Making your lifestyle changes as easy as possible is what you want to do, the fewer excuses you have the more likely you will be able to keep your resolution!

“Believe in yourself and you are halfway there!”

Happy New Year!!! Cheers!!


EAT This Thanksgiving

Posted by | Healthy Eating, Holiday Eating Tips, How To, Nutrition, Weight Loss Tips | 2 Comments

Eat Smart At Thanksgiving To Stay On Track

Thanksgiving Helthy Eating Tips

Holy Guacamoley where did the year go??!! It is the week of Thanksgiving already!!!! Don’t go all  starve-mode on me to “save up” for Thursday, you know that’s not the way. Listen to the cute Pugsley Addams turkey and EAT him, just follow my tips to make sure you do it the right way.

Ease your mind

The week before should be like any other; eat right not less and get your workouts in.  But the day of, before you start cooking or entertaining, have a little alone time! Get up early and go for a 10 minute walk or jog and clear your mind. Think about the fact today is about being thankful for all you that you have in life; family, friends, and your HEALTH.  It’s not just about that fried turkey and stuffing or Mom’s green bean casserole, amazing as they are.  Try to stay focused on the fact you are off work to enjoy your day with the special people in your life and not to add to your waist line!  Not only will you now have a quick workout in, you will be ready to enjoy the day with your friends and family!

A little goes a long ways

Drum roll please…….its time to eat! WOO HOO!!!!

Now I know you all think I am going to tell you to avoid all the fatty foods, but it is Thanksgiving and I am a huge believer in allowing cheat days.  So this is the best cheat day ever!  What I do want you to do is repeat this when you are making your plate, “A little goes a long way”.  Take what you want but just take a little. You should get enough to have a few (2-3) bites of each item not stuffing your plate to the edge.  When you sit down to eat enjoy yourself don’t just hoover your food down! Put your fork down in between your small bites. Enjoy the conversation and take some sips of your wine water. Slowing yourself down will allow your stomach to sense how full you actually are getting and make you feel satisfied before you over do it.

Tidy Up

Okay, after all that build up and cooking the meal is over, the turkey is picked over and there is a TON of cleaning to do.  Don’t follow everyone else and go sit in front of the TV for a nap.  Start cleaning instead! I know you all have gone from loving me to hating me in one paragraph, but trust me.  Your body is tired from eating a heavy meal and tryptophan-filled-turkey, not from actual exhaustion.  After eating a big meal the last thing you want to do is go sedentary or take a nap.  Your body will have all of those carbs to burn and instead of doing that it will store them as fat because you’re not moving.  Cleaning off the table probably will require some trips back and forth from the kitchen and will keep you on your feet and active. Same with doing the dishes.  Your body will start to burn those carbs and tryptophan and the thanksgiving hangover will soon be gone. You will have the rest of the afternoon/evening to enjoy everyone’s company feeling energized and guilt free!!

So now you have no reason to starve in anticipation for your calorie overload and can enjoy the next few days, or if you are having Thanksgiving at your house you now have one less thing to stress out about! Happy Thanksgiving y’all and make sure you EAT!!!

“Be thankful for what you have and you will end up having more. But if you concentrate on what you don’t have, you’ll never, ever have enough.”-Oprah Winfrey


Avoiding Fad Diets

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Diets Are Not Made Equal! Follow These Tips To Ensure A Succesful Diet!

We have all done it, in fact according to a new study 80% of all 10-year-old girls have.  I’m talking about dieting.  But with all the options out there how are we all still struggling with our weight?  The sad truth is that the diet industry is a multi-billion dollar a year industry, and the way they keep making money is keeping you as a customer. This means that most diets are not made to keep the weight off (if you do lose any weight). Not only is dieting, especially crash dieting, harmful to your body but it can cause us to become irritable, tired, and if they fail disappointed and depressed.

successful weight loss tips

Don’t feel hopeless about your weight-loss! There are programs out there that work, you just need to pick the right one!  Below are few red flags you can look for so if your diet includes the following, I would highly suggest you researching another program!

1.Seceret Ingredients/Miracle Results

There is no such thing as a secret fat burning miracle! No raspberry extract thing, no magic pill. No matter how bad we want it, it just doesn’t exist, sorry to burst your bubble.  Most of these pills or cleanse drinks cost big money and promise 1-5lbs weight loss a week.  These are all big red flags. Trust me if these worked everyone would be on them so save your money and run (literally) the other way!

2. Fasting

Here is my problem with fasting; there are no long-term results from starving yourself and you can cause serious damage to your metabolism in the process.  If you are serious about successful weight loss than look for a long-term plan!  Drinking only “lemonade” for 10 days(if you can make it that long) surely will cause you to drop a few pounds but what happens when those 10 days are up? I can guarantee that your first meal will be a huge and unhealthy one followed by another and another. Also, the damage you have done to your metabolism is huge.  When you fast, or even just eat a very small amount, your body goes into starvation mode.  This is a survival technique we all have; your body will store anything you put in it to help protect it against starving to death.  When you starve yourself you are actually training your body to store fat reserves instead of burning them, which is what you want when you are trying to lose weight.  So bottom line fasting is not a good option if you are serious about your weight loss.  Amy’s Tip: Look for programs that teach healthy habits that can guide you long-term.

3. Diet Food

Most People know that diet soda is not good for you, so why is everyone so convinced that diet or lite food is any better??  Diets that include all processed food should be a HUGE red flag.  These are full of chemicals and highly processed ingredients with little nutritional value.  When trying to lose weight you want the most bang for your buck when you eat, in other words you want to feel the fullest on fewer calories.  To do this you will want to fill up on complex carbs (especially fiber) and protein, not chemicals.  Food like Jimmy Dean Sausage’s breakfast sandwiches may only be 300 calories but you can bet that you will not benefit nutritionally from most of those calories and will probably be hungry in an hour or so. Amy’s tip: Eat as naturally as possible and when you do go for food that is pre-made READ YOUR LABELS and make the most of your calories.

4. Heavy Restrictions

If I am told I can’t have something, I will want it immediately.   For me, and most people, heavy restrictions like only being able to eat fruits and veggies for days is very very hard to do.  When you are about to go on a diet that involves restrictions, like the 17 Day Diet, most people will end up bingeing just as they would on a fast which will lead to weight gain.  This is not a long-term solution and once again you will probably gain the weight back once you are through with the diet as it does not teach you healthy habits to live a normal life with.


Moral of the story; there is no easy way out.  To lose weight you will have to change what/how you eat and you will have to change your sedentary lifestyle. My main tip when finding the diet program that is right for you is to do your research; learn about what is healthy for your body, ask a professional like a nutritionist, dietician, or certified personal trainer for advice.  Make sure you are checking sources when you read about a new diet, anyone can write a book but is yours written by a health professional? You want a long-term options that teach you healthy habits, like eating 4-6 small meals a day or eating balanced, nutrient dense meals.  Also look for programs that keep healthy habits positive and exciting, the diet industry wants to keep you heavy and so they make being healthy look expensive, miserable and hard but trust me it’s not!  Fresh, healthy food is delicious you just need the right recipe.  Working out is stress relieving and endorphin producing, you just have to find the right routine, class, or trainer for yourself. As I talked about in my last blog, keep a positive attitude and stay confident in yourself.  You are stronger than you think!

“Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.”-Chinese Proverb

Log It!

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Track Your Journey To Make Sure You See Every Success You Earn!

This single action was the spark I needed to continue and be succesful in my weight loss journey.  Logging your every move will help you to stay committed to your weight loss plan.  When you have to write down that you ate a whole cake or that you did not do any exercise that week, it may be hard and disappointing but that guilt may be just what you needed! I know its hard for everyone to admit when they have done something wrong or that they aren’t perfect but keeping yourself accountable is HUGE a part of this whole journey.  Only when we realize that it is our own doing that we are in the position of being over-weight or unhappy in life can we begin to take it upon ourselves to change!

My weight-loss started to really stick when I started “Bringing Sexy Back 2011”,  my excercise calendar I hung in my kitchen, yes in my kitchen where everyone could see!  I would write each day what I did as far as excercise that day.  Seeing a blank day would drive me nuts and everyone who saw it would be like, “Hmm…Looks like you’re doing great Am but what happened on Tuesday and Wednesday, no work out??”.  I became determined to keep up my workout habits so instead of inconsistency people would see how committed I was to working out!

Don’t just stop at food and exercise as your log, log your progress! Every two weeks log your weight and measurements. Weight is not as good a measure of progress as measurements are.  You will find that sometimes you start losing inches before weight, and going down a size is something to be excited about!! Log your mile time, log your push up count. Log everything and anything you can think of. Take before pictures and retake them every two weeks in the same clothes. The more you log the more evidence you will have that YOU ARE IMPROVING!!! Sometimes we lose track of how far we have actually come because we forget how bad we really were. weight-loss

Change is scary because sometimes we are afraid of failure.  That’s okay. Learn to celebrate your small success! Those small victories, like running a whole mile without walking or going a whole week without cheating on your diet, are the starts to your big goals! That’s what your log should be about, not the guilt of messing up but the excitement of success!

Believe in yourself!


Be HOT This Halloween

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Follow This Quick at home Workout 3-4 Days A Week To Go From Flab To Fab for Your Costume!

Trick or Treat!! It’s that time of year where girls can dress scandalously and the guys can go shirtless to parties.  We are now less than three weeks from Halloween and unless you are planning on being a pumpkin, you may want to start thinking about slimming down and toning up to look your best in your Halloween costume! Now I know you are thinking 3 weeks is not a lot of time to do any major work, but trust me it is! Follow my quick workout once a day, 3-4 days a week and you will see results before the pumpkins on your porch go bad!

The trick is to go through the exercises in order and then repeat them 2-3 times for 2-3 sets.  The treat will be you looking HOT for Halloween!

Exercise 1: Lateral Arm Raises (12 repetitions)

How To: Start by standing with your feet shoulder width apart with a soft knee and your arms down at your sides. Hold onto light hand weights or cans if you don’t have weights available. With your arms straight, raise your arms out by your sides to shoulder level and lower back down.

Exercise 2: Over head shoulder Press with Squat (12 reps)

How To: Start with your arms bent and hands, holding weights, are right by your ears. Squat down and on your way up raise your hands over head.  Lower hands back to ears and squat down.

Exercise 3: Forward lunge with bicep curls (10 reps on each side)

How To: Start with your legs together and arms down at either side, palms facing out with weights or cans in hand. Lunge forward with one leg and curls hands up to shoulders. Push back and return feet and arms to the starting position.  Repeat on the other leg.

Exercise 4: Plank (45 second hold)

How To: Get into a push up position on your elbows.  Pull your belly button to your back and squeeze your hinny!

Exercise 5: Hill Climbers (60 seconds)

How To: Get into a push up position. Pull one knee at a time in toward your chest and then place foot back on ground, repeat with other foot. Try and “climb” as fast as you can while maintaining a flat back push up position.

This fast, full body workout will get you into shape fast and only take 15-20 minutes out of your busy schedule! Repeat this routine 3-4 times a week and make sure to stretch!! You will be taking that costume from frumpy to sexy in no time! You may just want to wear some lingerie and animal ears and call it a day!

Good Luck with your workouts!!


We All Need a Little Thinspiration

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Places To Find That Motivation To Get Going, Or To Stay Going.

With such great networking sites like Facebook, Tumblr, Pintrest, and blogs galore we have no excuse to lose our fitness spark.  Whether it’s a motivating picture of a super fit 6 pack, a new workout, or a healthy recipe there are endless options and ways to stay motivated when it comes to getting fit and healthy.  Here are just a few favorites of mine that help me on my rainy days:


Fitness Motivation

Reasonstobefit is just that; some great reasons to not give up or to get going.  Reasons are placed over motivating postcards of hot fitness babes, healthy food, or other pictures from your fav TV shows or movies.  Some reasons are serious and others are a little more light-hearted including funny pop culture references. You can read other’s reasons to keep going or even create and submit your own! This site changes almost daily so it’s great to check back on a regular basis and still get the thinspiration you need!


motivation for workouts

It’s crazy how some new cute workout clothes can get me excited to hit the gym and show them off! Tracie, a self-proclaimed workout clothes aholic, brings you a daily outfit from headbands to shoes to watches and unique kick-ass shirts, and tells you exactly where you can get it! With sayings like “Do these squats make my butt look big?” on your shirt how can you not get excited to go and get your sweat on??


healthy recipes

Skinnytaste.com has amazing recipes that, just as the title would have you expect, are actually healthy for you!! There are tons of options to give you that much needed pick me up from the healthy eating blues you can sometimes fall into.  The recipes include nutritional values and servings sizes which make it super easy to stay on track and have a delicious meal! With the holidays coming up and football parties galore I would definitely make sure you save this page to your favorites!

Looking for more motivation?? I am always on the look out and make sure to pin any new blogs or tmblrs I come across to the Amy Williams Fitness Pintrest account. Be sure to start following our pins by clicking here and hit follow!!!


Breaking the Fat Bank

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Are You Treating Your Body Like A No Limit Credit Card or A Savings Account? Weight-loss tips

Lets be honest, our society is all about the bigger and better. Most people are in debt over buying things they just can’t afford.  Maybe their fav celeb or athlete had it, or they thought it would make them feel better, like in my case, a pair of really beautiful shoes only can.  Any way you spin it, people are over stretching their budgets and getting in way too deep.  And whether or not we’d like to admit it, this same kind of selfish and momentary thinking is happening in other places than our bank accounts. You guessed it people, I’m talking about our body!

We all have said it, “I don’t care how fattening what I eat is, I want it so I am going to have it!!” Next time you start to say this, stop for a moment and think of what you are actually doing.  What else have you had today? Have you exercised today? If so how much? Think of the calories you burn vs. the calories you take in as your account balance.  If you continue to spend (eat poorly) and you’re not making any deposits (burning calories or eating healthy) how can you not expect to get into the red with your weight?

I don’t care what your genetics are or what your age is, this accountability-type of thinking will lead to a successful weight-loss plan.  When you stop thinking about The Jones’, who in our case are Tom Brady and Giselle, and instead think about what you can be doing differently to solve your problems and I promise you will start to see improvements.

Like all things in life, it’s all about a balance that works for you. For example, I may have one or two meals a week with the hubby in which we have some less than healthy items like pizza or cheese burgers.  The reason I am not breaking my bank, or splitting my pants for that matter, is because I try to make healthy choices for my other meals and I make sure to hit the gym a few times a week.  Please note that I am not trying to lose a significant amount of weight right now either, I want to maintain.  You need a balance that works for your body and your weight loss goals.

If your goal is weight loss, you would want to make sure your savings(Calorie burning and healthy eating) is much higher than the spending.  Try saving up and only spending on one thing for that week, like a great desert one night.  Knowing that you get to have that splurge once a week may make saving up for it easier.  Think of it as you are trying to save up for that amazing dress for a party and so you skip going to the movies or cook at home instead of eating out.  The outcome is you get that dress and will be looking fab at the party! Who cares about that movie you missed?

When we start to look at weight loss in a different way, like balancing a check book, it may start to look like an attainable feat.  Just take it day by day. Keep a daily balance by writing it down in a log, I called mine “Bringing Sexy Back 2011” when I was going through my weight loss journey (Gotta keep it fun right? #ILoveJT).  Just remember if you go out of balance one day it doesn’t mean your week or month is ruined, let it go, learn from it, and move on!

You miss 100% of the shots you don’t take.-Wayne Gretzky