Wednesday, August 29, 2012

Excuses, Excuses




"Fail to plan, and plan to fail" - We all make up excuses about why we didn't eat right, gained weight, missed a workout, etc. Each excuse is just a way of telling ourselves that it's OK we failed. What the truth most likely is that you made a choice to not plan ahead. I know that whenever I overeat, or don't eat the best I could have, it's usually because I didn't plan ahead.


The habits of successful people is planning ahead. If you're going on a road trip, moving into a new home, attending a family reunion, starting a different work schedule - these are all obstacles that can be worked around. It's about making the choice to prepare for situations that you know will create temptation.




Don't be this guy!



If I have a client going away for a few days, I request that they take a picture of every meal and send it to me. This way we become accountable for every meal- portion size and all. I recommend taking a cooler with you packed with a few items to remove temptation and help you plan ahead:


- Pack an average of 2 scoops of protein powder for every day you'll be gone. Stores well, is easy to measure, and is a quick appetite-suppressant when traveling.


- Portion-sized,unsalted packaged nuts - 100 calorie packs that have no added salt are perfect.

- Low sodium Rice Cakes and natural, unsalted Peanut Butter.

- Make your own homemade protein bars or protein cookies and take them on the road with you.

- Water Bottle- Stay hydrated! 

- If you can get refrigerated soon, fresh veggies (baby carrots, sliced cucumbers, celery sticks) and dip in natural PB or non-fat, plain Greek yogurt.

- Fruit - bananas, apples, peaches and melons work well at suppressing appetite and staying outside the fridge a little longer.


IF you must stop at a restaurant or fast food venue, choose the options with grilled chicken and raw/steamed/baked vegetables as often as possible. This may seem like a no-brainer, but it takes a little training before you get used to ordering healthier options. Make it a habit to ask the server to ensure there is no added butter or oils, and even for a to-go box so you can pare down the portion size of your meal. 


Bottom Line: Every once in a while, cheats are OK. They keep us sane, and help us stay on track with a healthy lifestyle in the long run. Just remember to pick right back up where you left off the next meal or the next day.










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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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