3 Things YOU Can Do Right NOW To Begin Your Fitness Journey

Often times the most difficult part of getting fit and dropping those extra pounds is to take the first step. Its so hard to figure out how to get started. When unhealthy eating and inactivity has been a way of life, it may seem nearly impossible to make a change. Dropping those extra pounds and getting into shape can seem like a nearly impossible task.

 I know, when I began my fitness journey, I didn't know where to start. There were a LOT of days that I said I was going to do something about my unhealthy habits "tomorrow". Tomorrow would come and I wouldn't know where to start. So I'd put it off for another day. I'd wish there was something clear and concise telling me what exactly what to do to get going. 

Here are three things you can do right now to get started on your fitness journey. 

1. Clean out your fridge and pantry. 
Throw out all the processed food, white flour carbs, and high calorie drinks. Get it out of the house. The most difficult thing to do is to avoid those delicious treats when they're sitting in the pantry bagging to be eaten. 

Instead fill the fridge and pantry with nutrient rich, healthy foods. Like fresh fruits, vegetables, and whole grains. Grab some dark chocolate, for when you're dying for something sweet. 

2. Plan a menu and meal prep
Write down a plan for every meal, including snacks for the week. At the same time write out a shopping list so shopping is easy and convenient. Having a shopping list will make avoiding temptation at the grocery store much easier. 

Be sure to plan out snacks as well. There should be three of four snacks a day containing 100-200 calories and not much more. 

Take the time to prep for meals. Cut up vegetables, portion out snacks, and get meals organized so its easy to cook when things get crazy.

3. Set a schedule 
Decide when there's time each week for meal prep and grocery shopping. Set aside enough time to get it all done and not stress out. It's easy to get caught up in the craziness of the week and overlook the importance of preparing food for the week. 

The second schedule that needs to be made is for workouts. Be sure there is enough time to warm up for ten minutes, exercise for 20-30 minutes, and then cool down for at least five minutes. Also, be sure you've scheduled time for a shower or get changed. 

The goal is to eliminate excuses and deterrents to exercising and eating right. 

These three steps will get you moving and motivated on your journey to a more healthy you.  

The Ultimate Nemesis: the "Fat Day" & How To Defeat It

All girls have experienced this: the day you look in the mirror, after putting on your new favorite shirt, and realize you look fat. Which is weird because yesterday or last week when the shirt was purchased, it looked hot. But today, its only accentuating your muffin top, which was much smaller yesterday.

How can is it possible to go to bed feeling like working out and eating healthy is making a difference and then waking up fat? Its the "Fat Day". Every girls nemesis. And everyone has them.

There are a couple ways to handle the tragedy of "Fat Day":

1. You can handle "Fat Day" the way your instincts tell you to. Eat. Eat anything and everything. And sit. Skip working out and veg all day. On "Fat Day",  it feels as if all the proper eating and exercise is a waste of time. So why not indulge in the good stuff? Why put in the effort when it seems to be failing, right? Option number one to handle "Fat Day" means every day will be "Fat Day", although it seems like a good idea at the time.


2. You can take the bull by the horns, or the muffin by its top, and take control. I've pulled together a few things to help eliminate the pain of "Fat Day" and help the fat days to be few and far between. Here is a tool chest as effective as Batman's weapon belt to defeat the villain-"Fat Day":

• Drink Water: drink at least 64oz of water. Try to do this everyday anyway but when "Fat Day" hits, a lot of times part of the problem is bloating and water retention. Drinking water is a good way to relieve both of these problems. 
• Cut out salt. Salt causes water retention and bloating. 
• Eat your greens!! There are so many benefits to eating leafy greens. Spinach, for example, is and anti-inflammatory, its high in antioxidants, and helps the brain and nervous system function. Its easy to see why a green smoothie is a better choice on "Fat Day" then a milkshake! So much of fitness is a mental game. When we consume healthy foods, we are more likely to consume more healthy foods.  
• Do some cardio or a HIIT (high intensity interval training) workout. Get really sweaty and tired. Not only will this help with your mindset, and burn calories, if you don't it right, you'll be so tired you won't care if your pants feel too tight. 
• Cut sugar, starches, and white carbs. There's a lot of studies about how these effect the brain and its not good. Sugar can rewire the brain's pathways, according to bembu.com. Diets full of processed and sugar-heavy foods can increase the risk of depression by 58%...not good if "Fat Day" is happening. 

The next time "Fat Day" assaults you, take action. Don't allow the evil of "Fat Day" to dictate your actions. Kill that evildoer!