TIP THURSDAY
1. Eat every 2-3 hours to keep blood sugar levels regulated throughout the day. This
will keep your body fueled with energy and help to avoid any binge eating or
cravings during the day. This is one of the most important habits for long-term
weight loss.
2.
Make sure you are eating high quality and complete protein with each meal and
snack during the day.
3. Ensure you are eating nutrient-dense, dark colored vegetables with each meal!
Vegetables naturally contain less sugar than fruit and should be eaten regularly.
4. Eat your starchy veggies in your meal directly AFTER your workout.
5. Remember to eat healthy fats on a daily basis. (ex. avocados, nuts, seeds, fish,
coconut oil)
6. Eat, don’t drink your calories. Stay away from high calorie drinks such as alcohol
and bottled fruit juices.
7. Try to eat as much organic or all-natural foods as you can. The more the processing,
the less nutritious it is.
8. Prep your meals for the week ahead of time. Remember if you keep healthy food in
the fridge, you will eat healthy foods 
9. Eat as wide a variety of different colored, whole, and natural foods that you can. This
will help to ensure you are eating a balance of macronutrients, vitamins, and minerals
in your diet.
10. Plan to “cheat,” or allow yourself no more than 10% cheat foods. Remember that
binging on high-sugar and white flour will prolong future cravings! Do not deprive
yourself of your favorite foods or you will never be able to stick to your diet plans.
The key to weight loss is moderation, not deprivation.
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11. Eat “Bulky” to Slim Down. Choosing “big” and bulky foods such as fruits,
vegetables, soups, and salads will fill you up without packing a lot of calories. They
have more fiber and will make you feel fuller, longer.
12. Start your day off (after your big glass of water of course) with 25 grams of protein
within 30 minutes of waking up for breakfast. This will give you a great start you a
great start to your day and boost your metabolism.
13. Salad First! Researchers from Penn State recently found that people who ate a
veggie salad before eating their main course, ate fewer overall calories then those
who did not eat a first-course salad. Please make sure to have a low fat/low calorie
dressing for the maximum benefit. Rule of thumb: more creamy = more fattening.
14. More Veggies, Please! When dining out, ask for extra vegetables. This is a great
weight loss strategy to help you get full on veggies instead of bread or other
unhealthy foods.
15. Move Daily. Studies have shown that people who lose weight and keep it off, are
committed to daily movement. If you can burn 300 extra calories each day (about a 3
mile walk) and do not increase your caloric intake, you could easily lose 30 pounds in
one year!
16. Park Farther Away. Things as simple as taking the stairs or walking instead of driving
down the block can really add up in your daily caloric expenditure. The center of
Disease Control and Prevention says that if you spend as little as 10 minutes a day
walking up and down stairs, you could lose as much as 10 pounds by the end of the
year.
17. Stay hydrated. Planes and hotels are dehydrating. Drink bottled water each flight and
keep them in your rooms.
18. When you travel, book a hotel with fitness in mind. Make sure they have a fitness
room, walking grounds, and/or a pool.
19. Get at least seven hours of sleep. Lack of sleep will make your mind tired, lower your
immune system and even cause you to over-eat.
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20. Choose a yogurt with no sweeteners and have only one serving.
21. Fill your omelet with onions, peppers, spinach, and mushrooms instead of cheeses
and fatty meats.
22. When eating out, tell your server NOT to bring any bread. It’s a lot easier to resist
temptation when there is nothing sitting in front of you!
23. Always order vinaigrette instead of a mayonnaise-based or creamy dressing.
24. Use fresh lemon to season your fish instead of tartar sauce.
25. Set a new goal each day for the 1 main thing you want to accomplish for that day.
26. It’s all about the prep. Make it easy for yourself- once you prep your meals, divide
them up into separate Tupperware containers so you can grab and go throughout the
week.
27. Remember if you DON’T like what you’re eating, DON’T eat it. No extra calories for
NOTHING!
28. Exercise the same day as you cheat. Earn it!
29. Today, remind yourself how far you have come. Celebrate your wins!
30. Drink warm water FIRST thing in the morning with fresh organic lemon squeezed
and cayenne pepper to aid in digestion and boost your metabolism.
31. Strive for PROGRESS not Profession.
32. Don’t find the time today…MAKE the time!
33. FOCUS: Where the mind goes the body will follow.
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34. Pre-Plan your food for the week. Planning ahead keeps things simple! Takes less than
2 hours between grocery shopping and prep food on Sundays and make your life
easier, period.
35. Wash all fruits and vegetables with a non-toxic soap before eating or juicing.
36. Use unprocessed sea salt (Celtic is good). When added salt, FIRST taste your food to
be sure it hasn’t already added the salt.
37. Have a “Staple Grocery List” (list which includes your musts for the week) you use
each week. This way you don’t forget anything and it ensures better compliance to
your goals.
38. Store food in glass or ceramic containers. There is an estrogen-mimicking compound
which is usually found in plastics and they can leach into your food. Too much
estrogen is not a good thing.
39. Remember, slow and steady wins the race. Work toward your goals, but do not try to
change EVERYTHING at once. 12 new habits is better than none.
40. Try guided meditation or yoga to help you calm your body and mind. That is just one
benefit.
41. Exercise can be just another addiction and it is no exception to the fact that too much
of a good thing can be a bad thing. Be sure to check with us to be sure you are getting
the most from your workouts and not too much. Rest days are for recovery, don’t skip
it!
42. Try this is your next session with us…When you think you are unable to do another
rep, push through and do it. Safety first of course, but give it a try! You like a
challenge, right?
43. Check in on your stress; if you are a 7 in a scale from 1-10 (10 being the highest) it is
too high. You want to keep it under a 5. Take a break and tune into a song that makes
you smile, call a friend, take a 5 minute walk, and/or take 10 deep breathes. Do daily
checks on your stress level. If they are high, use your strategies ASAP!
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44. De-compress today. Relax and take a few minutes at least for yourself. Life is not a
race, it’s a journey enjoy it!
45. Get your Zzzz’s tonight! Belly Fat comes from lack of sleep? Sleep or Belly Fat? You
decide;-)
46. Have trouble drinking water? Drink with a straw. You will get more in each sip.
47. Eat colorful fruits & vegetables; they all have their own specific benefit. Challenge
yourself to try something new or eat as many different colors as possible.
48. The problem with most “salads” is they do not have enough calories to satisfy the
body for a long period of time. The veggies and the lean meat you add can still not be
enough food for you. Add a healthy fat such as avocado or ¼ cup of nuts to your
salad and that can make all the difference on the world.
49. Within 8-10 minutes of exercise your endorphins (the good feeling hormone) will
release. When you don’t feel like exercising, make a commitment of a minimum of
10 minutes. That is just enough time to push through.
50. Never attend a party hungry without eating something before you go. Going to a party
hungry is a sure way to over indulge on unhealthy foods and drinks. If your goal is
lose weight and fat be prepared and eat before you go. You will definitely eat and
drink less, which gives the best of both worlds.
51. Measuring through your clothes and not through the scale. We call the scale the
“Happiness Scale.” It determines if you’re happy or not based on the number it
reflects back to you. There is NO way to gain 4 pounds by lunch if you ate eggs and a
lean meat for breakfast, so please be realistic when it comes to scales. Throw yours
away and use how your clothes feel as a measuring tool of your progress.
52. Quick and easy snacks in your purse, bag, or vehicle can help fight off hunger pains
to help you hold off from making the mistake to make a purchase from a vending
machine, stopping at the gas station, or even worse a fast food restaurant. We find
having a snack pack of trail mix is an easy fix and will hold you over until your next
meal, especially when you had a healthy fat such as raw nuts and seeds to it. Make a
container at home with raw nuts, seeds, goji berries, and such and measure out ¼ cup
to carry with you when you need a quick fix.
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