Five Stupid Habits of Healthy People

You aren’t a stupid person –not by any means.

In fact, I believe that you’re healthier than most. You exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

The following 5 Stupid Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Dehydrated

  • It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?

  • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.

  • Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

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The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water 30 minutes before each meal.

How do you know how much YOU should drink? A good rule of thumb; drink half your weight in ounces in each day. For example, if you weigh 150lbs, you should be drinking 75 ounces of high quality water each day. Keep in mind fruit and vegetables contain water and that contributes to your daily count.

2. You Eat Out Too Often

  • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.

  • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.

  • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

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The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

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        • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.

        • Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

        • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you are having trouble falling sleep once you’re in bed, then try these two tips. First, make sure give yourself a caffeine curfew of 2pm, (or at least 8 hours before bed, whichever comes first). Second, eat most of your carbs at night. Want some more sleep hacks? I wrote an entire article on it.

4. You’re Stressed Out

        • I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

        • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.

        • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

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Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot

        • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.

        • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

        • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike. Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Confidence Booster

Have you ever wished that you had more confidence? People who exercise regularly report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.


Fruit Delight

nectarines-choppedCraving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits.

(Buy organic ingredients)

 

 

 

Servings: 2

Here’s what you need…

  • 1 white nectarine, chopped

  • 1 pear, chopped

  • 1 Tablespoon chopped pecans

  • 1 Tablespoon chopped dates

  • Dash of cinnamon

  1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.

Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

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What You Need to Know to Lose Belly Fat

So you want to get rid of some belly fat.

And you can’t help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all.

I’m sorry to burst your bubble of hope…

But all the ab crunches in the world won’t make a dent in your belly bulge, as long as you continue with your unhealthy lifestyle.

This isn’t a cutting edge discovery. In fact, by now it’s common knowledge that spot reduction is a myth.

And yet, time after time, I’m asked to reveal the exercise, or exercise machine, that gets rid of stomach fat.

There is no such magical exercise.

The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including—but not limited to—your midsection.

Here’s how to really get rid of that belly fat:

Flat Belly Tip #1: Cut Out Processed Foods

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You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines?

Consider processed foods as a FastPass ticket to belly fat.

I wouldn’t be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly.

If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Flat Belly Tip #2: Eat Fresh, Whole Foods

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Once you’ve cut the garbage out of your diet, fill in the void with fresh foods such as:

  • Green veggies

  • Whole fruit

  • Lean, high quality meat

  • Colorful veggies

  • Whole grains, in moderation

While these foods may seem boring at first, stick with it long enough and you’ll grow to love the unadulterated flavor of real food.

Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shredpounds and lean out.

Flat Belly Tip #3: A Consistent, Challenging Exercise Program

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The absolute best way to fight the battle of the belly bulge is with a consistent, challenging exercise program.

  • Consistent: You should exercise 3-5 times each week.

  • Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity.

My exercise programs are specifically crafted to get you into the best shape of your life.

I’d love to hear from you. Call or email today to get started!

Get FREE Access To My New Ebook!


Green Tea For Fat Loss (Does it really work?)

Let’s make one thing clear right at the start; there is no magic weight loss pill. Optimal health and the physique you desire comes with hard work at the gym, and eating (mostly) clean. With that being said, there are actually some supplements that can accelerate your results.

As it turns out, research has proven that green tea could benefit you.

Read the Back Label, Not the Front

As a rule of thumb, never trust the claims on the front of a food package. Claims like: heart healthy, all-natural, whole grains, or fiber-filled are never reason enough to purchase the item.You see, the real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, gluten, trans fats, hydrogenated or partially-hydrogenated oils – if the food contains these items then rest assured that it’s not healthy and should not be eaten.


Chicken & Veggie Stir Fry with Mango

Eating healthy does not need to be boring! This Chicken & Veggie Stir Fry with Mango will wake up your taste buds, feed your muscles and satisfy your fiber needs, all in one delicious bowl! Meals like this, built around lean protein and veggies, are the way to eat in order to get your best fitness results possible. Enjoy! Servings: 6

*Always purchase organic ingredients*

Here’s what you need…

  • 1 pound organic, boneless, free range skinless chicken breast

  • 2 Tablespoons extra virgin Olive oil

  • 1 clove garlic, minced

  • 1 yellow onion, chopped

  • 2 heads broccoli, chopped

  • 2 carrots, cut in half and then into 2 inch segments

  • 2 heads baby bok choy, chopped

  • 1 zucchini, chopped

  • 1 teaspoon fresh ginger, minced

  • 3/4 cup chicken broth (divided)

  • 2 Tablespoons arrowroot starch

  • 2 Tablespoons toasted sesame seed oil

  • 1 Tablespoons ume plum vinegar

  • 1 Tablespoon coconut aminos

  • 1 ripe, organic mango, peeled, pitted and chopped

  1. Rinse the chicken and cut into 1 inch cubes.

  2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

  3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutritional Analysis: One serving (without rice) equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

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