New Years

Diet Resolution Week

In honor of Diet Resolution Week, we have compiled 15 of the best tips to help you stay positive and stick to your healthy diet this year!

  1. Come to terms with the fact that you will from here forward need to consistently live and practice a healthy lifestyle to achieve and maintain your diet goals.
  2. Set an overall goal to work towards including a clear path on how you will achieve it.  Focus on one day at a time. Don’t overwhelm yourself by thinking about how many weeks and months of healthy eating it will take before you are where you want to be.
  3. Give yourself 3 weeks. The beginning of a new diet regiment is the most difficult so don’t give up early on. If you still aren’t noticing a difference after 21 days, talk to your nutritionist to see what you might need to change.
  4. Don’t compare yourself to others. Because we are all genetically unique, someone else may be seeing faster results while not having to put forth as much effort. Fair? Nope! But everyone’s body responds differently, and it may just take a little longer for you to notice an improvement.
  5. Be prepared to resist temptation. Friends and family may not understand how important it is for you to stay on track and might tempt you with cheating “just this once”. Particularly in the beginning, you must stand your ground and not give in. Once they realize you are serious, most times they will respect your wishes.
  6. Eat a variety of foods. Regardless of what diet regiment you are adhering to, don’t eat the same types of foods over and over. Switching it up will help you stay on track and feel more satisfied.
  7. Reward yourself, but not with food. Celebrate your healthy achievements with that new pair of running shoes you have been eyeing or those cute skinny jeans you would’ve never thought you could look good in.
  8. Eat before going out. Whether you are going out to dinner or to a friends, the fact that you are already full will help you avoid caving in when faced with your favorite appetizers or your bestie’s famous brownies.
  9. Cook your weekly meals in advance. Although it seems like a big job when making food for the entire week, you will be so thankful you took the time to do so. The convenience of having your meals prepared will leave you with no excuses for eating the wrong foods during the work week.
  10. Practice positive affirmations. Wake up each morning with a great attitude and remind yourself that you are awesome and can do anything you put your mind to. Although this may seem insignificant, you will be surprised how effective this practice can be.
  11. Remember that it gets easier. Once your body rids itself of all of the processed and unhealthy foods, the cravings will also begin to fade. Eventually, those foods that you once could not stop eating will not even taste the same.
  12. Read stories of inspiration. If you happen to be feeling weak and discouraged, reading about someone else’s journey can help renew your enthusiasm and inspiration to continue with yours. Success is defined by hard work, dedication and your ability to overcome challenges along the way.
  13. Keep track of your progress. Whether you prefer weighing yourself or using measurements, knowing where you stand is essential to achieving your goals.
  14. Realize that you are in control. Although you cannot control outside factors like the co-worker who brings in a tray of Christmas cookies or your friend who brings over a bottle of your favorite wine, you can stop yourself from giving in. Whether you choose to succeed or fail is up to you and no one else. Accountability is everything.

From all of us at Wicked Fitness, we would like to wish you a happy New Year filled with love and prosperity!

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Personal Transformation During Healthy Weight Week: January 18-22 (Part 2)

A few days ago we posted a blog about Mindful Eating and how to make it a part of Healthy Weight Week. When most people think about being healthy, they tend to visualize exercising. However, there are many ways to help your body to stay fit and healthy. During Healthy Weight Week we encourage people to create a sustainable and realistic healthy lifestyle through feeling good about themselves and living actively.

During this week along with exercising incorporate Mindful Eating. Below are an additional 5 suggestions to help support your health and build a sustainable relationship with food.

1. Eat Sitting Down: Before eating a single bite, sit down. Sitting as you eat causes you to pay more attention to your food as well as your food portions.
2. Portion Size Matters: Make a cup with one hand. That should be the portion size of each item on your plate. We encourage you to eat your food slow and savor it.
3. Make a Decision: Before putting a morsel in your mouth, decide what you want to eat. We all have been guilty of eating the first thing we put our hands on just to be left feeling unsatisfied. To make the correct meal choice, think of these 2 things: How will I feel as I eat it? How will I feel after I eat it?
4. Balanced Meals are Key: Your meals should consist of protein foods, vegetables/fruits, and grains/starch. Ex: grilled chicken, broccoli, and mashed potatoes.
5. Enjoy a Variety of Foods: You can become bored with food when you eat the same thing day in and day out. Therefore, during Healthy Weight Week, we suggest that you try eating a new food each day. You may discover that your food satisfaction level increases.

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The Nontraditional Resolution – Solution

The holiday season is once again upon us and with the holidays come our customs and traditions. One tradition that many Americans take part in each year is challenging themselves with a New Year’s Resolution. The origin of this tradition dates all the way back to the time of the ancient Babylonians who wanted to start the new year off fresh by making promises to their gods to pay off debt, return borrowed items, and things of that nature. Now, centuries later, many of us still partake in this tradition in a more modern way.

This year we challenge you to hold yourself accountable to three resolutions instead of just one. First, resolve to do something that will benefit your life in a positive way. Whether you are giving up a bad habit or forming a new and healthy one, choose something that will have a beneficial effect on you as a person. Next, promise to do something that will impact the ones you love. Even if it is the smallest gesture that helps enhance their quality of life, show them you love them, or simply take a little stress away. Lastly, consider putting yourself out there and making an effort to help those you don’t know. Regardless if you decide to partake in random acts of kindness or volunteer at the local soup kitchen, going out of your way for someone you don’t even know can have an enormous impact on the lives of those you have touched as well as yours.

Taking life and those we love for granted is something most of us are guilty of at one time or another. This year make it a point to be a better person to yourself and those around you and to appreciate and be grateful for what you have. Strive to be the best version of yourself that you can be in 2016!

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New Years Resolution

Some of the most popular New Year’s resolutions focus on a healthier more active lifestyle. In theory, these resolutions are great but staying on track and following through with them is a different story. Everybody starts off strong when it comes to a resolution for the New Year, however, when February and March roll around they tend to become lax and lose sight of their goals. Here are some tips to help you stay on track this year and achieve fitness success.

First, prepare your food on the weekend for the upcoming week. Making Fitness, Wicked Fitness, Christmas, Holiday Season, New Years, New Years Eve,Memorial Day, Fitness, Healthy Food, Healthy Snacks, Burn Caloriesenough food for two meals a day for five days might seem tedious but the convenience and comfort of knowing you will not have to stress about what you are eating or how much makes prepping worth it. Also, plan your cheat meals. If you know you are going out with a friend on the weekend then choose that as your cheat meal. However, do not overindulge and be sure to get back on schedule the next day.

Next, log your calorie intake. Whether you prefer to keep a food journal or to use a more modern version like an application on your smartphone such as My Fitness Pal , either method will help hold you accountable. By documenting all of your intake it is forcing you to acknowledge everything you put in your mouth, even the few bites of pasta you snack on while cooking.

Lastly, stay true to your workout plan. Make sure you set an attainable goal of how many times you will workout in a week. Once that is established, stick to your regiment. The only exceptions for not going to your gym session should be illness or an emergency.

The best motivation to keep going with your fitness plan is to see that all of your hard work is actually paying off. Give your body at least four weeks to adjust and you will start to see results and for some they may even come sooner. Start devising a fitness plan now and make 2015 your best and healthiest year yet!

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