Thursday, January 2, 2014

Tips for Getting Back on Track

kickstart fitness and nutrition

The Holidays often find us off our healthy track. Here are some basic tips I give to clients to help them get their fitness back on pointe: 

1.  Identify your Triggers - stress, people, work, parties - and learn to manage them. Avoid situations, places, or even people if they are sabotaging your efforts!

My e-book, Training for Life, is dedicated to helping with eliminating negative thinking, stress, and events that are holding you back from being successful. 

2. Keep a Journal. This is SO important - I really cannot stress this enough. Tracking in a journal can make a huge difference in helping you be aware of your nutrition and workouts. And always- be honest! 

3. Nutrition is Key! - Eat clean, wholesome meals 90% of the time. Just by following this one simple rule- eating fruits, veggies, lean meats, and healthy fats - your body will transform itself in just a few weeks. It is true what they say- a you can't out exercise a poor diet. Fuel your body with only the best, and you will feel and look your best!
Here are some of my most popular Clean Eating Recipes to help you get started. 

4. Find a Balance. Allow yourself to make mistakes. Realize that no one is PERFECT and we all need a break now and then. The important thing to remember is to get right back on track with your next meal or workout. Play with different foods, meals, workouts, and exercise routines to find what makes your successful. 

I offer Online Wellness Coaching to help with designing your own workout and nutrition routine. Message me at for more info!

5. Be Happy. Do what makes you happy. If you hate running, why torture yourself? Go for a hike or bike ride by the ocean instead. Learn to listen to your body and find movement that works for you. 

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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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