We all need a little motivation...

Bikini Boot Camp and Summer Shape Up at Personally Fit are in full swing!!! This year is the best year yet. I have the most wonderful group. My hopes are that during the next 8 weeks, I can give some insight to a healthy lifestyle. I have a wide variety of women, all with different goals, schedules and lifestyles. But they all have one thing in common. And that is to get their fitness and nutrition aspirations under control. Everyone is busy. We should not waste precious time beating these goals into the ground..Its time once and for all to get control over self-defeating behaviors!

Week one was assessments and carb cutting..I DESPISE the Atkin's diet..I believe in everything in moderation. To cut our body's main energy source is just absurd to me. However, as a challenge and jump-start, it applied for one week. The ladies met the challenge and now it is time to develop a plan.

First call to action...the grocery list.
PLAN!! Have an idea of what you want to eat. If you don't know before you go, you won't know once you get there. Also, DON'T go hungry...You will give in to tempation and buy things that you won't want to eat once your motivation is back! Here is my sample grocery list that I promised to my wonderful ladies. Meal planning using these items will be added soon. Check back!


VEGGIES:
broccoli (frozen)
broccoli stir fry (frozen)
broccoli slaw (veggie aisle)
cauliflower (frozen)
fresh spinach
fresh lettuce mix
cucumbers
tomatoes
alfalfa sprouts
avocadoes
carrots
purple onions
red, yellow, orange, green bellpeppers

FRUIT:
apples
kiwi
strawberries
blueberries
bananas
watermelon
pears

PROTEIN:
tilipia
salmon
steak
chicken
shrimp
lean ground beef

CARBOHYDRATES:
Rice (white..brown if you like it..you will also find that cauliflower and broccoli can be substitued for rice in certain recipes)
Potatoes (sweet, white)
Grits
English Muffins
Tortillas

DAIRY:
low-fat sharp cheese
yogurt
eggs

EXTRAS:
Olive Oil
Seasoning
Cucumber-Ranch dressing
Salsa


Eating can be satisfying and healthy at the same time. Meal ideas from this grocery list coming tomorrow.

In good health,
Laurie

New Year's Resolutions...

Judging from the amount of people that I witnessed in the gym today, I am guessing that the majority of you have made some sort of fitness resolution. My cardio class was PACKED this morning...so it was motivating to teach this class today! We should all resolve to achieve our goals this year, no matter what they are. I see it every year- people motivated and ready to take on the world in January. By May, they are simply burnt out. By the following January, they are making the SAME resolutions that failed them in years past. Why?!?! That is why I am urging you to resolve to change your mindset. To keep realistic goals in reach, go SLOWLY! And PLAN! So, your first step of that planning process is to grocery shop, as I discussed with you earlier. It doesn't have to take a long time, but I promise you will feel better once you do!
Here are some grocery shopping tips and hints:
1. Make a list. What do you want to eat and have time to prepare during the week?
2. Don't grocery shop when you are hungry. You will be more likely to pick up things that you normally crave but are trying to stay away from.
3. Shop around the parameter of the store. If you notice, meat, fish, veggies, fruit, dairy and most non-processed foods are located AROUND the grocery store. Once you start to venture down the aisles, you will notice that most highly processed, unhealthy foods are located here.
4. Find a healthy alternative to your favorite cheat meals and splurges.

Coming soon-grocery shopping from A-Z...sample grocery lists and meal plans.