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5 Health Benefits of Drinking Water

health benefits of drinking water

Health benefits of drinking water is probably one of the most overlooked healthy habits of all times.

Drinking water is not complicated, because everybody drinks something. The habit starts from an early age. And if you’re making the change now, it’s simply this: when you drink anything, make it one drink. Water. Always.

What we drink effects our health more than most people realize.

Drinking water isn’t only for hydration purposes. It’s also to keep us healthy and functioning at peak performance.

“Water transports all the foodstuffs to the cells, and the operations within the cells occur in a watery medium. Substances in the body have to be maintained in the solution, and secretions and wastes must be carried out of the cells by water. Water regulates the body temperature, adjusting to the water losses and the changes in the surroundings. Four quarts of water are constantly circulating in the body as part of the blood.” Agatha M. Thrash, M.D. Preventive Medicine.

Health benefits of drinking water start at childhood.

I was raised drinking water.

It was such a habit, that the idea of drinking anything besides water was mind boggling to me as a child.

I saw other kids drinking soda or juice mostly. I preferred water, (still do).

We are all adults now, and guess what? I still drink water, and they still drink soda, juice and other beverages that aren’t water.

What we do as kids, we do as adults.

So keep this in mind, parents, when you’re baby is coming off the bottle and transitioning to other drinks and foods. Introduce water.

Think about what you grew up drinking, and think about your taste preferences now. Does it correlate?

1. Water helps maximize physical performance.

If you are an athlete, dancer, singer, or any sort of performer or work an intensely laborious job, you need water for peak performance.

Weight training, running, or anything that requires some sort of physical performance, water is your ticket.

Water makes up a greater percentage of body mass than any other substance, including muscle, which is about 80% water. Water also helps fill the spaces inside our cells, outside our cells, and in all our major vessels.

With so much of our body being made up of water, it is important to keep it replenished, even when you don’t feel thirsty, in order to keep your body working at its best.

 

2. Water keeps things moving.

Constipation is a sign of not having enough water to drink.

Stopping health issues before they begin is always a much better choice because it is a lot less painful. Often times, literally.

Things are a lot more dramatic for kids, and when mine were small, I cured a lot of their little aches and pains with water. Still do.

Headache? You must not have had enough water. Can’t go to the bathroom? Drink water. Your eyes are dry? Got cramps? Tummy ache? Getting sick? Let’s start with water.

Most of the times when my kids came to me with these minor issues, it was not because they hadn’t had a cup of water in the past 30 minuets. It was because they forgot their water for the majority of the day. Sometimes even now, they’ll complain about minor aches and pains and I ask, “did you get enough water?” and they usually grin sheepishly and find a plethora of excuses as to why they hadn’t had any water that day.

3. Health benefits of drinking water and weight loss.

Health benefits of drinking water
Photo by Lina Naas

I am not saying that all you have to do is drink a glass of water and watch pounds fall off.

But . . .

Let’s just do a little fun calculation.

Let’s go with the “typical” known amount of water one should drink in a day to stay hydrated and healthy. (8, 8oz glasses a day.) And let’s change this up with what most people drink instead of water, in a day, and see what we come up with in calories consumed daily.

8, 80z cups of liquid other than water:

One 8oz cup of tea = 2 calories. An 8oz cup of coffee = 1 calorie. A partial can, (8oz)  of soda = 150 calories. Orange juice (breakfast perhaps?) 39 calories in just eight ounces.

And, maybe a glass of milk? Add that to your smoothie and you’re just looking at 103 calories without counting all the stuff you put in your smoothie. Now, head off to the gym and drink a large bottle of, let’s say,  Gatorade, and you’ve added 50 calories with just 8oz, and nobody drinks just eight ounces of Gatorade during exercise. (At least, not typically).

I haven’t even reached “8 cups” here, and we’re at 345 calories in your drinks for the day.

Health benefits of drinking water
Photo by Julia Zolotova

If you drink the entire bottle of Gatorade, add cream to your coffee, milk to your tea, include what you added to your smoothie, add Champagne to your orange juice and drink a glass or two of wine at night, you easily consume 1,000 calories in a single day’s worth of drinks.

Drink water and watch your waist shrink without even changing the rest of your diet, your exercise program or anything else. This one single change can jump start your weight loss simply by eliminating 600-1,000+ calories per day.

 

4. Water helps keep you from getting stoned.

Kidney stones, that is.

“. . . kidney and bladder stones . . . is one of the most common diseases of the urinary system. It currently accounts for approximately one hospitalization in every thousand in the United States.” Agatha M. Thrash, M.D. Preventive Medicine.

Dr. Agatha M. Thrash, M.D. Preventive Medicine.

In her write up about Kidney stone prevention, her number one recommendation was to drink water.

She says that, “Water drinking is not only the safest, but also the best treatment for urinary stones. It should be thought of first as it is imperative that the urine not become concentrated, encouraging stone formation. Patients who are stone formers should drink enough water to produce two to three quarts of urine daily. One quart of water should be taken during the night to maintain good urine flow at all times.”

5. Brain alertness and energy

Health benefits of drinking water even effect your brain’s clarity!

Don’t forget to think before you drink.

Or . . . No, better drink before you think!

Our brains are about 75% water. In order to think fast, be creative, focus and have clarity of thought, your brain needs to be well hydrated.

In order for our brains to function properly, toxic waste has to be removed. This happens with water. Water helps deliver nutrients to the brain that assists in the toxic removal.

Once this happens, our brains will be more alert, and concentration will be much easier.

A little bit of water can go a long way for your brain. It can go so far as to clear away the fog, energize you in the afternoon, ease strong emotions, (depression, anger, stress, etc.) and can also help to keep headaches to a minimum.

Health benefits of drinking water
Photo by Tracey Hocking

If you’re wondering, how much water should I drink?  Or, if you struggle to drink water because it just doesn’t taste good, here are 5 Ways to Yummy-Up Your Water!

Cheers to drinking your water!

Pin this article on your board for future reference and follow me on my Pinterest account!

Let’s be friends on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

This post  may contain affiliate links. Please read our disclaimer for more info.

 

 

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Goal Setting Strategies for Success

 

Who’s ready to set some new healthy lifestyle goals?

Goal setting is important for successful change, but without the proper tools to reach your goals, it can be a set up for disappointment and utter failure.

I am sure at some point, you have set out to make healthy lifestyle changes before. Whether that was last year’s New Year’s resolution or a summer body fitness goal, it’s time to re-visit, reevaluate and/or make new goals!

THE NORM

Most people don’t have any sort of plan as to how to get to where they want to go when they set goals. They set a goal and often times just don’t hit their mark.

The problem isn’t setting a goal, it is setting the right kind of goal.

What I mean by that is, goal setting with direction and motivation to make it happen. It is so much easier to set a goal than it is to follow it through.

Only 8% of people who

set New Year's resolutions

 reach their goals.

Success isn’t in goal setting. It’s how you set your goal and what follows, that actually makes goal setting a success or not.

SUN-TZU*-BE-LIKE (ERR. . . GET YOUR STRATEGY ON)

Be reasonable. Have strategy.

Photo by Daniel Korpai

A strategy describes how the ends (goals) will be achieved by the means (resources).

When New Year’s comes along, set a goal that is reasonable, meaning, something you can actually do. Not something you think you can do.

For example: don’t commit to losing 30 pounds in 30 days. This is not reasonable.

You also can’t set a goal to run a marathon in 2 months when you’ve been completely sedentary for the past 6 years.

The people who do this type of goal setting throw out reasoning. They get all into the emotion of sparkly wine and kisses and New Year’s misses (or misters) and get totally unreasonable.

Nobody likes failure and this is a set up for failure. And when this happens a few years in a row, you end up piling failure on top of failure.

The idea of setting any sort of goals and making any sort of changes ends up feeling very daunting and impossible. After awhile, most people quit.

The difficulty level of your goal has to be realistic for you to have success.

*Born around the 5th century BC, Sun-Tzu is said to be the “father of strategy’.

MADNESS OR METHOD

There has to be a method to your madness or else all you will have is madness. 

In order for goal setting to work, you need to understand that there is a goal-setting process that has to happen in order to have true success.

Knowing why goals work, and how to implement a goal-setting program is where it’s at for happy days.

Analyzing your progress as you go and keeping your plan in motion (adjusting as you go) is also part of the method.

 

BREAKING IT DOWN

Before you set out to make goals, you have to understand the definition of goals. What I mean by this is, there are objective and subjective goals, and one way works better than the other.

Objective goals:goal setting

These are goals that you can measure.

Example: I want to lose 2 inches in my waist in 2 months.

These types of goals are easy to set, keep up with, and reach.

 

Subjective goals:

These types of goals are not measurable.

Example: I want to look and feel better.

These goals are vague and are hard to achieve. These types of goals are the ones you talk about but find yourself not doing.

 

 

goal setting3 TYPES OF GOALS

Outcome Goals 

These goals have an end result that cannot be attained on your own.

These are often fun goals because you’re usually doing them with someone else, in a group or competition. Like running a 5K.

These goals are a little more difficult to control, however, because you aren’t 100% in control of the outcome.

Performance Goals  

This kind of goal is measurable and one you set for yourself with something you specifically want to accomplish on your own.

For example, if you want to add a certain number of extra reps to your workout or to run a mile further next week, you’re setting this according to your own personal performance.

Process Goals

These are small goals that support performance goals by giving you something to focus on as you work towards your performance goals.

Process goals are 100% measurable and in your control. Focus on these small things until you eventually achieve your final performance goal.

 

HOW TO USE ALL 3 GOALS

So, now, how does this work?

Let’s say you set a performance goal of losing 100 pounds. In the mean time, you have to set process goals at say, 10 pound intervals. These process goals get you to your performance goal. These goals can help you achieve an outcome goal of running a marathon in three years.

These steps work for any type of goal you may have. This is not just a process that only fits the health and fitness world.

 

 

Photo by Stefan Cosma

WHERE TO PUT YOUR FOCUS

Your focus should always 
be on how to get to your final goal, 
not just your final goal.

Setting goals in this way is one hundred percent within your control and brings with it amazing end results.

Focus on the process.

goal settingSOME FACTS

“One of the most consistent findings in all behavioral psychology is that specific goals produce significantly better performance than easy goals, no goals, or do-your-best goals.” – Locke, E. A., & Latham, G. P. (1990). A theory of goal setting & task performance.

 

 

 

goal setting
Photo by Jeshoots

VAGUE, SPECIFIC AND MEASURABLE GOALS

When you set your goals, they need to be specific. Vague goals won’t get you anywhere. Here are a few examples of vague versus specific goals.

    • Vague: My goal is to lose weight.
    • Specific: My goal is to lose 30 pounds in the next 5 months.
    • Vague: My goal is to be a vegan.
    • Specific: My goal is to omit cheese this week and omit milk next week. By the end of the month I want to be completely dairy-free.
    • Vague: My goal is to exercise more.
    • Specific: My goal is to start power walking 3 days a week, and run 1 day a week, with 10 minute warm ups and cool downs, and I want to do this for 1 month, then set new fitness goals.

When you set your goals, set them with Ed Mylett-style ( #Maxout ) intent. Don’t set out to do-your-best. This just leaves too much room for excuses.

You will be more motivated if you have specific goals.

When you have specific goals, you can modify things as you go if you realize part way in that, say, you need more than 3 months to loose a specific amount of weight.

Instead of quitting, reassess, 
modify and carry on!

When losing weight, for example, maybe you didn’t count the plateau in your weight-loss process. Your body will reach a plateau and you will reach a point where you won’t lose weight for a little while. This is part of the process that many people don’t account for when setting specific goals.

It could also be something like setting goals to gain. It is possible that you forgot you were going on vacation for a week . If the only gym you have available only has a treadmill, your goals may take longer to reach.

If you set out to gain an inch in your biceps in a specific amount of time, but have to be away from the gym and modify your weight training, this is when reassessing your goals and being adaptable is necessary to still continue on your journey to achieving your ultimate goal.

This way, you can are still making progress, and still reaching your goal.

 

THE CHALLENGING BALANCING ACT

Setting realistic goals is a must for success. Period.

Goals that are too easy won’t challenge you enough to keep you focused on the end goal.

For me, when I set out to do a lot and achieve something difficult, I tend to stick to the plan verbatim. It keeps me on track, because I know that if I don’t stay on course, there will be no way that I can achieve what I set out to do.

When my goals are easy, I get too chill and start slacking. At this point, I know for a fact that I am not putting forth maximum effort to attain my desired goals.

On the flip side, if you set goals that are too difficult for yourself, you will quickly lose motivation, get frustrated, and probably quit.

You need to make sure that you’re setting goals at a pace that best suits you.

HOW DO YOU MAKE IT CHALLENGING BUT NOT TOO CHALLENGING?

The best thing to do is to be real with yourself. Set out and begin with focusing on your process goals. 

Once you get into the process of reaching your goal and focusing on the how, the how can, and often times will, change. And this is okay.

Make sure that you reassess yourself, your goals, and keep a close eye on what you are capable of. Be real. Don’t allow yourself to use excuses.

Check yourself. Watch your ego, don’t hurt yourself. Watch your schedule, don’t overload yourself. And watch your achievement level. If you’re moving faster than you had set out to move, move your “bar” higher.

 

Goal setting

THE LONG AND SHORT OF IT

Any goal you set needs to be also have a timeframe that you want it accomplished by.

I love making vision boards, and vision boards are great in this instance. Vision boards can keep you focused on a specific timeframe. Without this, you can drag your goals on and talk the talk and not walk the walk, always saying you’re, “working on it”.

Don’t do this. It will take away your motivation.

Set a time limit and get ‘er done.

Long-term goals give you direction and set the stage for what you are trying to accomplish.

Just remember that having your eye on your long-term goal doesn’t always improve the journey.  Your destination may seem too far away and daunting, and you may quit.

Make sure you keep your process goals 
in your immediate sights.

Short-term goals help you stay focused on the small successes you’ve made. They also give you constant motivation to stay on course to your long-term goal.

This is how you take baby steps to your long-term goal. Doing this makes your ultimate goal possible.

This is also a way to allow for minor adjustments along the way so that you can stay motivated to keep moving forward.

 

 

Photo by Victor Freitas

ACCOUNTABILITY PARTNERS AND FRIENDS

Sorry to break it to you, but goals don’t work by themselves.Goals require commitment. Without commitment, you are most likely not going to put forth the effort and persistence it takes to achieve your goals.

Having a friend or accountability partner helps with this. When your friend is aware of your goals and what you’re doing, this helps with the motivation and stick-to-it-iv-niss.

If you don’t have someone to be accountable to, clone yourself and be accountable to you. JK – but seriously, find a way to keep yourself accountable. It will make the process a huge success!

A positive-minded accountability partner is where it’s at, but make sure they’re also someone who isn’t afraid to tell it to you straight. We all need positive vibes and reinforcement in order to stay motivated. This helps us stay determined as well.

You got this!

 

Goal setting
Photo by Soulsana

REEVALUATE YOUR GOALS

As you go on this goal-setting journey, make sure your goals continue to be practical and suitable as you go.

Have a planner or a reminder set in your phone, or some sort of monthly check in (with yourself). This is when you need to measure, reassess, weigh, check in with your accountability friend/partner, check your vision board, or whatever it is that you’ve decided is appropriate for motivation and for your progress report.

 

Check in with yourself monthly. 
Review and reevaluate.

There may be some areas where you are meeting your process goals and even acceding them. It could also be that you’re falling short on something else. Tighten up on the parts that are falling short and set the bar higher for the parts that you’re accelerating in.

 

 

DON’T COMPARE. BE YOU.

You may prefer slightly difficult goals. You may prefer very difficult goals. Be you and set your goals accordingly. Don’t compare yourself to the person next door.

Photo by Bruce Mars

If you’re a gal or guy that is highly self-motivation, you probably will do fantabulous with extremely difficult goals.

But, if you’re not a highly self-motivated person and tend to have low levels of self-motivation, super difficult goals will decrease your performance and discourage you, so don’t sabotage yourself by comparing yourself to your neighbor.

You do you. Always. 
This is how you will be most successful.

 

Photo by Kelly Sikkema

WRITE STUFF ON STICKY NOTES

Or wherever.

Writing things down and posting things where you see it often makes it hard to ignore.

Bathroom mirror anyone?

More about how to organize with sticky notes here. 

 

Photo by Jamie Street

STAY ON TOP OF YOURSELF AND REWARD YOURSELF

You have to recognize when you need to make a change. This is done by self monitoring yourself during your goal setting process.

Reward yourself when you reach specific goals.

Have fun. You’ve got this!

 

MORE RESOURCES

Photo by Bruce Mars

How To Set Goals Goals That Last and 6 Steps To Setting Goals That Last!

 

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Weight Loss Versus Fat loss: The Basics

 

Photo by Joseph Kellner

Understanding the difference between weight loss versus fat loss could be the solution to a successful weight loss journey.

I recently decided I wanted to take my fitness to the next level. I want to be ripped again. And that includes getting rid of some . . . weight.

Or, perhaps, fat?

Photo by Eugene Chystiakov

The reason I decided that I wanted to take my fitness to the next level is the difference between looking like a regular, “healthy” mom that isn’t overweight but doesn’t necessarily look like she works out, to a ripped and obviously fit mom.

That’s what I used to be.

And I know it ’cause every time I went anywhere, people used to ask me, “are you a trainer?”

 

Photo by John Fornander

Now, I just don’t get that.

Knowing the difference between weight loss versus fat loss can help when beginning your weight loss journey, even if it is more of a toning or trimming journey.

If you don’t know the difference before you set out on your new goal path, you could be throwing away valuable muscle or simply eliminating water.

It can also be difficult to reach target weight goals when you’re already close. Sometimes it’s even more of a struggle to knock off the last few pounds than it is at the very start of your journey.

It is a little more complex than just getting on the treadmill to burn some fat. Sometimes those last few pounds just don’t want to go away!

If you’re trying to knock off a few extra pounds,  wanting to change your physique, or at the beginning of your weight loss journey, it helps to remember that muscle weighs more than fat, and it also helps to know the difference between overall weight, and actual fat.

 

WEIGHT LOSS DEFINED

Understanding the difference between weight loss vs. fat loss is important when beginning your weight loss journey.

When you are are focused on weight loss, you’re focusing on a decrease in your overall body weight. You’re also focusing on the numbers that stare you in the face when you jump on the scale.

At this point, you are seeing the weight loss of muscle, fat, and water.

If you don’t know the difference between weight and fat loss, the fluctuation in numbers can be very confusing.

FAT LOSS DEFINED

Fat loss is specifically talking about your body fat.

You might not completely understand it yet, and that’s okay. Depending on your diet, workout program, and water intake, depends on how the numbers read on the scale and what it is that you are actually losing.

With a lot of sweating also comes dehydration. Dehydration equals water loss, which isn’t helping you reach your goals. As soon as you hydrate, your “weight” will be right back to where it was.

You have to learn how to target fat for successful fat loss.

 

Photo by Mor Shani

CALORIE RESTRICTION AND WEIGHT LOSS

When you restrict your overall calorie intake, the misconception is that you are also restricting a needed amount of macronutrients. (Protein is often the biggest concern). 

When people get caught up on these technicalities, it is easy to fall into a weight loss yo-yo of fad dieting, not being able to lose weight, or losing too much of the wrong weight too fast, and then gaining it all back.

Yes, your muscles need protein. But it is a myth that working out breaks down muscle tissue that can’t be built back up without large quantities of protein in the diet. You don’t need any more protein than you’d eat in a regular, balanced meal.

Working out simply inhibits the naturally occurring breakdown of muscle tissue.

Restricting caloric intake along with exercising and a balanced diet of fruits, vegetables, nuts, seeds, whole grains and legumes, is (in a nutshell) all you need for successful weight loss (and muscle gain).
To maintain proper macronutrients to gain muscle and lose weight is as simple as making sure you’re eating until satisfied, but not stuffed.

 

Photo by Alexander Redl
More information and references:
If you are living a sedentary lifestyle or training moderately, the recommended protein need is: 0.8 to 1.2g/kg body weight. 

 

Photo by Anna Pelzer

CALORIES: GOOD VERSUS BAD

Calories come from all sorts of foods, healthy and unhealthy, empty and complex. Even from foods labeled healthy that really are not. 

Counting calories is not necessary for weight loss or maintaining healthy weight. (The only time I suggest counting calories is for extreme situations, and even in this case, it is best when suggested by a registered dietitian.) 

Empty calories don’t have nutritional value and don’t supply good energy for your body to function at peak performance. Foods with empty calories simply have loads of calories with zero nutrients. Since empty calories don’t have any nutrition for your body, they leave you hungrier and less satisfied and you’re more likely to eat more, more frequently, more of them, and put on more weight.

For example, whole wheat bread is high in fiber and is nutrient dense, which makes you feel fuller, so you eat less and get fuller quicker, and will stay full longer, which limits your need to consume more and more frequently.

White breaded foods can contribute to obesity, heart disease, and diabetes. The white flour is highly processed and filled with additives that don’t show up in your homemade 100% whole wheat bread.

Calories aren't the issue. It's the type of calories you 
need to concern yourself with.

 

 

weight loss verses fat loss
Photo by Drew Hays

Stop and consider where you’re getting your calories from. They should be from this list of foods:

  • whole grains
  • nuts
  • seeds
  • lagumes
  • fruits
  • veggies

I realized that when I moved into the city and began making more money, I options. More options can be a lot to manage and, if you’re not careful, it is easy to start adding unneeded calories.

Back when I was very fit and looked like it, I had very few options. I basically had two. Eat very unhealthy, because it’s cheap. Or, in order to eat very healthy, I had to cook from scratch. I chose the latter.

Recently, as I got to thinking about how I ate then vs. how I eat now,  I started to realize that my lack of money and also living in the country, actually prevented me from buying junk. Now, I live 3 minutes from Whole Foods. That means a quick run for a tasty treat (healthy as it may be) is a lot easier than grabbing a can of beans out of the cupboard.

Quality is always better than quantity.

Pre-packaged items and the beautifully labeled boxes of some so-called healthy foods, are most often higher in fat content and calories, than if you cook from scratch.

When you make your own food, and when you start measuring out cups of oil or sugar, you start to realize just how much is actually going in your food. And then, you have the option to substitute!

Cooking from scratch is a glorious opportunity to really take complete control of your health.

 

weight loss verses fat loss
Photo by Patricia Tsernoshova

WEIGHT LOSS VERSUS FAT LOSS: WHITE LIES

Just because food labels say low sugar, low carb, low fat, doesn’t mean it’s healthy and good for you.

There are a lot of vegan foods that are still processed, fattening and unhealthy!

Back when I was ripped, I made all my own food from scratch. I also had a garden, and we ate a lot of homegrown, fresh foods.

Eat the basics and you can't go wrong.

When you eat whole foods, which equals quality caloric intake, you don’t have to look for the lies. There are none.

When you are buying pre-packaged foods, things can sneak into your diet

Photo by Dan Gold

without you even knowing. And how clever packaging can be, to help you sneak the bad into your diet.

Labels tell white lies. Vegan and vegetarian foods can be real fattening, just like any other foods.

When you make your own food, the devil is in the details, and it is in your control to take the devil (errr, the sugar & fat) out, when you’re the one making the food.

Vegan means no animal products. Vegan can still be white, fried, full of sugar, and absolutely fiber free, and full of empty calories. So read labels and watch for the lies!

Keep it real. Keep it basic.

weight loss verses fat loss

THE RIGHT FITNESS

When you are building muscle and losing weight while building muscle, the numbers on the scale can be very tricky and quite frankly, frustrating.

It is not only important to be aware of how you are eating, but it is also a good idea to make sure that your workout routine is matched to help you achieve your weight loss, or gain, goals.

When you are building muscle while also losing weight, you may see that your weight doesn’t decline as quickly as you would like, and that can be frustrating.

Keep in mind that muscle weighs more, and is more dense therefore, if you are losing fat and gaining muscle, your weight loss may be a little slower, simply because your fat (weight) is being replaced by muscle (weight).

weight loss verses fat lossSIDE NOTE:

Use measurements instead of a scale, to monitor your weight growth and loss. You can gain weight and lose inches at the same time. When you see you’ve not lost the pounds you wish, but also see you’re an inch smaller in your waist, it is easier to swallow the slower weight loss.

Weight loss versus fat loss can be “seen” in measurements.  You can actually see the inches lost, yet see that your weight hasn’t dropped too much, indicating that you are gaining muscle, not losing it!

 

nrf2

WEIGHT LOSS VERSUS FAT LOSS DOESN’T MEAN MONEY LOSS

It is not true that you have to have more money to eat healthy to maintain healthy weight. 

In fact, the more money you have, the more you visit specialty grocery stores and boutique restaurants.

Whole Foods and True Foods Kitchen aren’t even that special but they’re special enough that their prices are especially high. You can’t go there when you’re low on money!  When you’ve got dough in the pocket, you simply get lazy, cause it’s easy to do.

And, it’s easily disguised as healthy with these fabulous organic, “low calorie, low fat” labels on your . . .  already made, pre-packaged foods you can afford to buy!

WEIGHT LOSS VERSUS FAT LOSS:  THE BASICS TO WEIGHT CONTROL IS BASICALLY BASIC.

weight loss verses fat lossPhoto by Markus Spiske

Learn how to simplify your taste preferences, and your grocery shopping. Keep in mind the difference between needs and wants. And keep it whole! 🙂

If you have more questions, please reach out to me! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

 

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How to Overcome Late Night Cravings

This post  may contain affiliate links. Please read our disclaimer for more info.

How to overcome late night cravings, the topic of the day. For days.

But, ohhh the cravings though! The need for a yummy snack at ten PM and then . . . the disappointment the next morning when you step on the scale.

And the vow that last night was the last night.

Again.

 

How to overcome late night cravings
Photo by Edward Franklin

Why on earth do you keep going around and around, and around . . . ?

Because, emotional eating and stress eating are all about weakness, not logic or strength.

So let’s figure out how to build the foundation to a strong fortress of saying no.

I CAN TELL YOU HOW TO OVERCOME LATE NIGHT CRAVINGS BUT YOU HAVE TO DO IT YOURSELF.

nrf2

RECOGNIZE YOUR EMOTIONS 

Once you understand that late night cravings really are just emotions nagging at you, not true hunger, recognizing this is step one.

Emotional eating is using food to make yourself feel better. You are eating to placate emotional needs rather than to satisfy actual real hunger.

Photo by Ash Goldsbrough

Emotional hunger can’t be filled with food. It feels good to eat in the moment, but the feelings that triggered your need to feed your face are still there. The worst part is, you make yourself feel even worse later, because you now feel guilty. It’s a vicious, vicious cycle that only you can stop.

There is a difference in using food occasionally as a reward, or to celebrate. That isn’t bad.  When my kids get good grades, sometimes I take them out for vegan ice cream or a rare treat as a reward.

When eating becomes an emotional coping mechanism this is when it is a problem.

Once you recognize that you are eating simply to cope with stress, you can then take step two.

I recommend talking with your doctor and finding a good counselor to help sort out your emotions, if you are unable to do it alone.

How to overcome late night cravings
Photo by Sage Friedman

DIG DEEP AND DEAL WITH IT

Journaling is somewhat of an old fashioned hobby I suppose. I used to keep a diary when I was younger. Now, with voice text and even with typing, slowing down with a pen and paper gets a little annoying. Buuuutttt . . .

When you slow down, it forces you to process what you are thinking, and in the process of slowing down, you can really start to assess your feelings and figure out the why behind what you are doing.

It also takes up time you would otherwise be eating.

Face your emotions, sort them out, decide what you want to do with them, and confront them.

Once you have done this, you can go about doing other things to fill the void.

A nutrition coach can also help. A nutrition coach is someone that can hold you accountable, as well as help you start new, healthy habits.

Photo by Mae Mu

MAYBE IT’S NOT EMOTIONS

There are also cravings that can be linked to bad food choices, food sensitivities and lifestyle habits.

“Some foods promote indefinite cravings. Unfulfilled longings or unrest cause cravings.” Agatha M. Thrash, M.D. Preventive Medicine

Doctor Agatha M. Thrash also goes on to say that, “Many individuals who are sensitive to various foods taken even in small quantities get their cravings aroused.

“Sugar is a very common offender in this regard. One innocent appearing teaspoonful can do much damage in the sensitive person.

“Milk and all dairy products represent a common source of cravings.

“Salty foods irritate the stomach lining and produce thirst. Much of the mechanism of cravings is related to unrecognized thirst, causing the individual to try to satisfy his thirst by indulging his craving. If the thirst is eliminated, the craving can be handled with much greater ease.”

Full article here. 

OVERCOME LATE NIGHT CRAVINGS WITH TEA

Photo by Carolyn

Now, I realize this sounds a bit trite and boring.

At night when I want something to snack on, and when I am trying to break a habit of grabbing something to nibble on during a show or while doing something before bed, I make tea.

When you fill the void with something it makes it easier to overcome the craving.

The options for flavors are endless when it comes to tea. Which makes it so fun!

Just be sure your tea is white or red, not black or green. Black and green tea have caffeine in them and aren’t good for late nights.

Rooibos is a South African red tea, and it is full of antioxidants and naturally a bit sweet.

Chamomile tea is also a bit sweet and floral, and a great calming, night time tea.

Sleepytime tea is another great evening tea!

Explore herbal, white and red teas and share with me in the comments below. Tell me what your fave herbal tea is!

When you’re making tea at night, leave out the sugar and milk. Learn to appreciate the pure flavor of the herb. Your waist will thank you later and your guilt will be set free.

For other options, read my article “Five Ways to Yummy-Up Your Water”.

How to overcome late night cravings
Photo by Jez Timms

WHAT BETTER WAY TO OVERCOME LATE NIGHT CRAVINGS THAN TO READ A GOOD BOOK!

Nope. Snacking during reading can’t be a thing anymore . . . but make you some tea and find a book that draws you in sooo deeply that you can’t even think about food.

Escape from your stress, drown your emotions in far, far away, and allow yourself to fall asleep dreaming in another world.

I would recommend a list of books here, but I write more than read, so I am going to let you list a few for me below in the comments! 🙂

If you prefer to write, like I do, it keeps your hands too busy to eat, and it works as well as reading for those who love to write.

Photo by Dan Gold

OVERCOME LATE NIGHT CRAVINGS WITH CHORES

I doubt there is a person in the world who does not have a tub that could use a scrub, a carpet that couldn’t use a vacuum or some laundry that needs to be folded or ironed.

Evenings are great times to get some small house chores done and curb the appetite at the same time.

Plus, you’re getting yourself off the couch, burning a few calories, and let’s face it, you can get your heart rate up if you’re vacuuming stairs, and also, who doesn’t love a clean house when you go to fix a bowl of granola at breakfast time? Clean dishes anyone?

Photo by Debby Hudson

OVERCOME LATE NIGHT CRAVINGS WITH BREAKFAST

If you’re truly in it for the long haul, ready to lose weight, gain self control, eat healthy and feel amazing. . .

Begin with breakfast.

With the right foods, you will notice less cravings. 

Typical breakfast foods aren’t actually good for you. (Bacon, grits, white biscuits, donuts, pastries, etc.)

Photo Kawin Harasai

Breakfast needs to be filled with unrefined foods and should equal to a third to a half of your food and take for the entire day.

This results in a sense of well being, which will help with emotional eating!

 

A good breakfast filled with unrefined, low to no added sugar, and complex carbs, also equals better work performance. This “feeds” your emotions positively by fulfilling the need to feel accomplished.

When I say no added sugar I mean it literally. For example, grapefruit, don’t add sugar to it! Cereal, don’t add honey, sugar or any other sweetener. Add banana or fruit if you want more sweetener. Dried fruit is another way to add sweetness without adding extra sugar.

When your morning starts with a fantastic breakfast, you have less desire to over eat later on in the day and less need to eat between your meals. Which of course leads to better weight control, which results in less emotional eating as well.

weight management

OVERCOME LATE NIGHT CRAVINGS WITH SLEEP

It’s evening or night time. Go to bed.

As I have mentioned before when talking about weight management and losing weight/belly fat, eating at night adds fuel to your “car” just as you’re about to “park it in the garage.”

These are bad habits that put weight on fast.

I’ve used this scenario before, and I’ll use it again. When you’re about to go on vacation, you pull the car out of the garage and before you leave, what do you do?

You take it to the gas station and fill it up! ALL the way to the top.

Why? Because you don’t want to have to stop any time soon! It is a waste of time. You don’t drive it to the gas station, put $5.00 of gas in, then carry on down the road and do this your entire trip.

Imagine doing this, then arrive at your destination, purely exhausted. Then filing up and parking your car at the hotel.

What kind of logic is this!?

This is what most people do to their bodies. They start off in a hurry, grab a cup of coffee and maybe a pastry or a granola bar and go to work. An hour later, you’re starving but it’s not lunch time. So what do you do? You eat a snack.

This happens all day long until dinner. Then you consume the majority of your calories (or over half of what you should have your entire day) right before bed.

On top of consuming a too big dinner, an hour or two later, late night cravings set in.

This is a very bad habit that adds so much weight to your waist for no good reason.

No matter how much you want to just sit and snack, if it is too tempting, and you know that you’re tired, just go to bed. A good night of sleep on an empty stomach is the best night of sleep you’ll ever have. 

 

MORE RESEROUCES

Photo by Monika Grabkowska

A healthy lifestyle is all about balance.

Balance8life in motion is simply that.

Balance8life is actively engaging 8 expressions of health to our daily routines for true completion.  It will always be in motion, and you will never stay in one place for too long, or the balance will slip away. So don’t get discouraged when you can’t maintain for one day. It is the overall daily routine that makes the balancing act go ’round!

The trick is to learn how to set goals that last. There are steps to setting goals that last, that make all the difference in the world when you are beginning your health journey!

For more on where to start begin your health journey, visit my blog! 

And that’s it friends! I love it when the balance8 community shares and invites! Join me on my social media platforms, share my articles and tag me! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

 

 

 

 

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Get Better Results in the Gym

This post  may contain affiliate links. Please read our disclaimer for more info.

If you’re not sure how to get better results in the gym, it could simply be because you’re working out too much, too long, or too hard. But how is that possible, you ask?

Let’s talk about how to work out smarter not harder.

You don’t have to spend 2-3 hours in the gym to reach some pretty impressive goals. 1-2 hours really is all you need. And this should include a 10 minute warm up and cool down, plus a 10 minute stretch.

This article is inspired by many, many people I have seen in the  gym. People who are trying their hardest to get a good pump and reach new goals. Sadly, there is a very simple and yet huge component, that a lot of people miss. As a result, there are a lot of truly dedicated people who just aren’t getting their goals met, and don’t know why.

This article is directly written for beginners as well as all my pals who have been in the gym for . . . centuries. Because, as a newb, I remember observing the more seasoned gym rats and thinking they knew what they were doing. Looking back, I see that these poor guys were also missing out on something very important.

So let’s jump right in.

 

better results in the gym

 

GET BETTER RESULTS IN THE GYM WITH FULL RANGE OF MOTION

First we are going to talk about some basics. Range of motion. This is one phrase you need to become aware of if you aren’t already.

There are very few times when you shouldn’t use full range of motion. So we will just focus on using full range of motion always. For now. There are exceptions to this rule, but generally speaking, one should always use full range of motion.

Full range of motion helps you build better balanced muscles. In other words, full ROM helps your muscles grow fully, filling out proportionately. When you don’t use full range of motion, you inhibit your movements and can stunt your muscle growth. Also, full ROM helps with balance and stability, and developing overall strength.

If you are not sure what full range of motion looks like, go on YouTube and search whatever move you’re trying to do, (i.e. bicep curl) and search “how to do a bicep curl using full range of motion.”

GET RESULTS IN THE GYM BY SLOWING DOWN

When you rush through your moves, you’re doing a lot of things, and none are for your good. One very specific thing that is not good is you’re increasing your chances of injury.

When I began my gym life as a newb, I really thought the faster I curled the stronger I’d become. It made sense to me. It wears you out faster, you get your heart rate up, you sweat . . .

When you slow down, you’re allowing yourself to focus on the muscle you’re working. Mind to muscle literally focuses all of your energy to the exact muscle you’re working, therefore maximizing the value of your move.

When you slow down, it allows you to fully extend your movement so that you are using full range of motion properly. In this way, you’re also able to utilize the entire flexing and extending capacity of the movement, maximizing every inch of the move to build your muscle proportionately, and increasing size and strength.

better results in the gym

 

 

Slowing down your movements also helps you work those tiny stabilizer muscles which supports the larger muscle groups. Also, by slowing it down you have a longer time under tension which result in better muscle hypertrophy (growth).

GET RESULTS IN THE GYM BY MAKING EVERY MINUTE COUNT

When you are in the gym every move you make should count, and so should every moment.

When you are catching your breath between sets, do something.

One thing you can be doing is drinking water. Staying properly hydrated during your workouts is extremely important. If you’re not hydrated, your joints will hurt, and your muscles will cramp. Water also helps to regulate your body temp, and we all know it can get a little hot up in the gym!

Another thing that helps you maximize your time in the gym is to use a timer. It’s easy to sit down and scroll through IG. I know, I’ve had my “meh” gym days where I probably have spent equal amount of time scrolling as lifting. Time your breaks. If you’re lifting “light”, give yourself 30 second breaks. When you’re pushing heavier weights, give yourself 1.5 minute breaks. And, if you’re doing power and lifting extra heavy, you may need up to 3+ minute breaks. But don’t ever fully cool down between sets.

A third thing I like doing is throwing in a 10-rep set of crunches or a 30 second plank. It takes minimal effort, minimal time, and you don’t have to have an “ab day” when you’re doing abs between every set you do in the gym.

better results in the gym

GET BETTER RESULTS IN THE GYM WITH VARIETY

Change can be a scary word and action, for anybody. It takes you away from your comfort zone, or your auto-pilot go-to. But it also throws you for a loop enough that it can jolt your muscles to wake up and grow. 

Your body gets used to patterns of movement, lifting a set weight, and repetition without change doesn’t produce any sort of better results.

Every 5-8 weeks you should completely change up your workout. Go from light weight, high reps to heavy weight low reps. You can change from a balance and stability workout to a more cardio based workout. You can switch from using mostly machines to using bands, dumbbells and balance-inducing equipment like a Bosu ball or stability ball. Take a break from the gym on weekends and go kayaking and hiking. Something that changes up your routine not only confuses your muscles but also helps you psychologically as well. Change is inspiring. Getting “uncomfortable” and going out of familiar territory helps us grow.

When you’re doing cardio, jump off the treadmill and do 30 seconds of jumping jacks or squat jumps, etc. Changing it up like this helps to break up your time and keeps you focused.

GET BETTER RESULTS IN THE GYM WITH TRACKING YOUR PROGRESS

Write down how much weight you do when lifting, pushing, pulling, etc. Every time you work out, keep track of how much weight you did, then up your weight. Try to up your weight every week. Some times it takes 2 weeks, and sometimes the “up” is only a pound increase. Whatever it is, write it down. This gives you a visual  track record of your progress.

GET BETTER RESULTS IN THE GYM WITH THE RIGHT SUPPLEMENTS

Axio
Say no to energy drinks, say hello to Nootropics. AXIO takes a different approach to energy—specially formulated to give energy to your mind, not just your body.

 

I have never been a supplement girl. Ever. Until about 4 months ago. But these supplements are different. This is not a multivitamin.

Let me explain.

NAD Synergizer
Protandim® NAD Synergizer was specifically formulated to target NAD, and has been shown to double sirtuin activity in 24 hours. Supporting increased health, focus, energy, mental clarity, and mood.

 

 

 

 

 

 

 

These supplements go cell-deep. Have you ever wished to – feel young again? Well, these supplements basically help you begin your journey to aging backwards. 

You won’t find a huge burst of jittery energy, and you also won’t watch your hair turn from white back to brown.

What you will feel (or, I should say, what I feel) is that energy from the teen years. That rarely-ever-tired,  go-all-day, sort of energy.

Nrf2
Time to evolve from just taking supplements to biohacking. Clinically proven to reduce oxidative stress by 40% in 30 days.

With this kind of energy, I have not had a bad gym-day yet. Which is a lot for me to say, because I always had at least 1-3 bad gym days a week. Just the low-energy ones, the days when no matter what, I couldn’t do a 20 pound concentration curl like usual.

Also, my nights are so much better, which in turn makes for less tiring days. I also very rarely experience afternoon lack of energy. My recovery time in the gym is also much quicker, making it much easier for me to advance and progress.

Let me warn you, this supplement is one that sort of sneaks up on you (slowly). I took it for 10 days before I felt anything, and even then I wasn’t sure it was the Nrf2. I thought maybe it was just because I had a good night’s sleep. It was 3 months before I started having better nights, and that also didn’t just hit me one day. But trust me, be patient, it’s so worth it! It’s not even expensive, which is a huge win!

FINAL NOTE ON MY FAVE TWO PRODUCTS

I take AXIO in the mornings on my way to the gym. It is my “energy” drink, but again, don’t mistaken “energy” for the same thing as a cup of coffee. This energy is an awake-ness, from the brain out. 🙂

The Nrf2 is what I have consistently been taking for 4 months now which has helped improve my lack of energy and recovery time.

For more on all of the products I offer in my store, please visit my LifeVantage website! I also have products for gut health, protein powder, skin and beauty, hair and pet health! Enjoy those here.

Please feel free to comment below, contact me on social media and follow me here! I love hearing from my readers. 🙂 I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

 

 

 

 

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What Matters Most?

This post  may contain affiliate links. Please read our disclaimer for more info.

What Matters Most

What matters most to you, today, right now?

 

There are a lot of things that matter to a lot of people right now.

But forget other people, what matters most to you?

 

what matters most?
Treating your body right never tasted so good! AXIO increases your desire to eat and feel better, provides focus, clarity and energy.

Step down from everything going on around you right now and dig deep. What do you want for your future, for your body, your mind, your health?

I specially want you to try to figure out right now, what is it that actually matters to you today. Get specific. And then try to imagine your future self. Will it still matter?

For me, my health 
has always 
mattered.

 

I not only like to feel good, but I also like the peace of mind that my good healthy habits provides me. Also, at 40 I can honestly say I feel like 18. I have no health problems, am happy with my weight, and have 5 children with zero health problems as well.

In all honestly, I can say that I can do whatever I want to do without aches, pains, low energy, headaches, fatigue, or lack of motivation.

What matters now, doesn’t matter at all, if you are not healthy enough to make what matters today, your reality tomorrow.

EVALUATE WHAT MATTER MOST 

If you decided that your family, your job, your pet, your adventures, sports, hobbies . . . you name it . . . matter most, let’s look at them from another perspective.

Imagine how (insert what matters here) this thing would look in perspective of bad health. What if you were unable to walk without stopping every few seconds to take a breath? Maybe you already struggle with severe fatigue so much so that you can barely drive. What happens when you are too heavy to run and play with your children? What if you have a bad heart and don’t live to see your children get married? If you cannot enjoy your family and your hobbies because your health is bad, what comes first now?

Maybe you aren’t there yet. You might be young, thin, able to drink two gallons of coffee and feel great. Maybe you even go to the gym, but stop by McDonalds on your way home. You could even think that you don’t need to exercise because you’re already thin and feel okay, so why waste your time? (Looks can be deceiving, don’t forget about your heart.)

Whatever it is that you want in life, your health should be at the very top of your list of what matters today. Because if you are not healthy, you cannot function at peak performance. If you cannot function at peak performance, you cannot be your best you for those you care about. You will not be able to handle what matters most, if you do not make your health your priority.

 

EXCUSES ARE LOUSY JUSTIFICATIONS

 

“I’d rather enjoy my life and eat whatever I feel like eating.”

“I’m too tired to exercise after a long day of work. I’d rather just go home and relax!”

“One day I’ll do it, I’m just too busy right now.” 

“I’ll wait until my kids are grown and then I’ll take care of my health.”

What are your excuses for putting off your health? Do you truly think you are enjoying life when you repeat  these excuses to yourself?

If you have used (or do use) any of the above excuses,  maybe you are chuckling quietly to yourself right now. Because it sounds familiar.

what matters mostThe excuse mentality 
is all fine and dandy 
until it isn't.

Excuses pile on top of each other like little believable lies that we tell ourselves on a daily basis. I catch myself doing it, too. We are all culprits of excuses. But don’t forget that, until you acknowledge your excuses and see them for what they really are – lies – you won’t really be able to give priority to what really matters today.

Excuses are illusions of the mind and can be changed simply by making the decision to make something different happen.

 

CHANGE YOUR MENTALITY. CHANGE WHAT MATTERS

The need to do nothing and have it all, mentality is great, in theory, until you dissect it and see what it truly is.

You think you’re doing yourself a favor by doing what you want and eating how you want. It’s fun. It feels good. You’re an adult. There’s nobody

what matters most Until you have hit that 200 plus pound mark and find it hard to breathe, bend over and tie your shoes, get in and out of the car, run with your kids, sleep without snoring, etc. Does that really sound like fun? Now you have high blood pressure, heart disease, you hurt everywhere, and have weight issues that are going to take years to set straight.

Sure you can do it, and I believe in you if you are there now! Until you are no longer in this world, it is never too late to make your health matter today.

Nobody intentionally decides to gain weight, have health problems, live half their life in a doctors office, and chug bottles of pills daily. But this is the result of not putting your health first. The result of not making your health what matters to you, today. And this is the result of over half the American citizens today.

It is so sad.

OWN IT

There are natural consequences to every choice we make in life, whether wise or unwise.
what matters most
If you choose to disrespect your own mental, spiritual and physical health, understand that you cannot blame anybody, but yourself, for the outcome of your decision.
It is time FOR YOU to take control of your health today.
At 40 years old, I am just now at a point where I am seeing the results of my healthy choices. I am beyond  grateful for my past healthy decisions. At this phase in my life, I am seeing  people suffering from not making their health matter today. I know people my age that are suffering with life-threatening disease. As a result of their poor choices, they have lost their ability to work (and play) at peak performance.
People are throwing away half their life 
by not making their health 
matter today.
Don’t allow another day to go by where you are another victim of this way of living. Own your body, respect it and take care of it!

GET UNCOMFORTABLE

I don’t care if you are 16 or 61, ~ if you want to change your life and make better choices, your health should matter today! It is time to make a change.

what matters most
The number one thing you have to face is change. Change can be
uncomfortable.

But what would you rather have? The discomfort of making a couple changes for the better? Or the discomfort of your body crying out by way of aching joints, tooth decay, headaches, too much weight, disease, etc.?

 

MY PURPOSE

Sabra

My purpose in writing this is to bring you to awareness of how important your health is and why it should matter. I want to help you begin your health journey and your lifestyle change.

I know that it isn’t easy, but keep in mind that nothing good ever came easy.

 

ENJOYING LIFE

What matters mostWe simply cannot enjoy life if we are not taking care of our health.  Heartburn, headaches, low energy, aches and pains, and a host of common ailments that the majority of the population carry around with them as baggage, is not enjoying life. 

True enjoyment comes from feeling and looking the best that you can feel and look so that you have no limits in setting goals, accomplishing them and celebrating your successes.

 

 

BEGINNERS RESOURCES

If you are new to your health journey and really do not know how to put your health first, or where to start, read my Beginners Guide to Healthy Living! I break it down into baby steps for newbs. 🙂

 

And if you need help grocery shopping for healthy food, read my article, How to Grocery Shop for Healthy Food. It really isn’t as complicated as you’d think.

 

 

 

 

 

If you have never been to a gym and are scared, worried, intimidated or don’t know what to expect, read, Beginners Guide to Weight Lifting and Gym Life.

 

 

 

 

 

 

So now that you’ve thoroughly thought through what matters to you today, what do you want tomorrow, five years from now, ten years from now?

What change are you going to make right now? What are you going to do to get uncomfortable starting right now?

Please feel free to comment below, contact me on social media and follow me here! Tell me what matters to you and how you are going to make your health a priority!

I love hearing from my readers. 🙂 I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

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Consistency Killed the Fat

 

 Ropes 

Consistency Killed the Fat

 

Consistency is the key to success. Whether you are new to a healthy lifestyle or have been doing it for years; Consistency is how we achieve lasting results.

Sometimes it’s just not easy.

Consistency means: steadfast adherence to the same principles, course, form, etc.

Like I already talked about in my articles, How to Set Goals that Last and Six Steps to Setting Goals that Last, there are steps we have to take in order to reach goals. But just like walking, if you take one step forward and another step backwards then you don’t really reach your goals very quickly, or ever.

This is where consistency comes in. Now when I say consistency, I don’t mean consistently stepping through all your changes one after another. I mean staying consistent with the change you just made. As you take those steps towards your end goal, make each one stick before you go to the next. Once you see you are consistent with that one, add the next change, the next piece in finding balance in your life everyday.

Your goals should be realistic which will boost your ability to be consistent.

If you are 300 pounds and your goal is to be 100 pounds, your realistic “baby step”goal, should be to lose 5 or 10 pounds (first). When your goals are realistic, you get to see obvious, consistent improvement and can celebrate your successes a lot quicker, reaching one small goal at a time.

Consistency depends on solid promises.

Never make a promise to yourself, or anybody else, that you cannot keep. In Six Steps to Setting Goals that Last, the 5th step is TALK ABOUT IT. Talking about it makes you want to continue those good habits so that you don’t disappoint anyone, but we all have moments where we fail. Owning those moments and promising to do better, for yourself, is also important. Consistency isn’t always immediate, it’s a mindset; begin with consistency in your mind and when you miss it don’t lose that mindset, reset and keep pushing.

Once you have decided what you’re going to do, talking about your plans reinforces them and motivates you to take action.  It also creates strength within you to do it again. This gets stronger and stronger every time you do what you said you were going to do.

I’ve seen this recently. My brother and I have been listening to a lot of podcasts about how to change the habits you do on a daily basis. He is a car salesman and the hours are long. Going to the gym can be a struggle. 

My boyfriend and I just recently started going to the gym at 5am. Since Andrew works with my brother, and there just isn’t any better time to hit the weights, I told him he needed to get in the gym with us. Which, to say the least, was the last thing he wanted to do. Sleep or gym? I think we would all want to choose sleep. 

Eventually, my bro did start coming, but he missed a day after his first day, went again, missed another couple days, but kept at it. Now he’s a regular 5am gym rat… who’da thunk?

My point is, he did miss a few days, but he stayed consistent in his mindset and he regularly told people at work that he was doing it, plus he posted every morning on Snapchat that he was. So he had the combined mental consistency, the “talk” and his actions followed. (Plus, he had us, which helped!) 

 

Woman exercising

If you are in the beginning stages of a change in lifestyle, and you SKIP one single day, at this moment, you’re weakening your mental strength.

Sometimes we miss a day because of unavoidable circumstances. Make sure that you are consistent in your thoughts, not just your actions. If you miss a day keep telling yourself “I am doing this thing every day”.

Once you allow yourself to miss a second day during your new habit forming stage, unless you have extremely strong will power, this is a potential set up for a third day, and the rest of your days to come.

Decide, commit, and don’t go back.

Consistency and lazy can’t be friends.

Change sucks. It hurts. It’s difficult. It takes energy. It takes dedication. You have to force yourself to put one baby step in front of another. Once you look back at how those little steps brought you to the top of the mountain, … ain’t nobody ever regretted the pain it took to see the view!

Bad days happen, but consistently push past them.

Get up. Move on. Keep up the momentum! Don’t let one off day ruin your progress and keep you down. Consistency requires you to get up, push past the pain, accept that you’re not perfect, and repeat the times that you did well before.

Focus on the positive. We all have bad days. Life happens. The trick is to accept that life will get in the way sometimes. Recognize when it was really life and when it was a decision to find an excuse not to keep going. I talk about how to turn excuses into positive results in Quit the Routine Start an Excuse.

Set a two-week no break rule to solidify your consistency.

If you are about to take that first baby step, and you’ve done everything you need to set yourself up for the change, make a two-week-no-break rule. Get into the habit of your new decision and change. This way, you’re well on your way and when you take a day off or miss a day, you’re more likely to get back on it than if you take a day off two days in.

If you consistently want it, you’ll consistently go get it.  

Period.

 

The title of this article is “Consistency Killed the Fat”, and I realize that I have mostly been talking about fitness, but, I am talking about any change!

If you are wanting to lose, or gain, weight, eat better, change your entire eating habits in a drastic way, drink more water, etc., any healthy lifestyle habit requires baby steps, and consistency for long-term results. It is very important to stick with it and stay consistent even when you don’t see a change. Change takes time. Without consistent persistence, change won’t happen.

 

Food in blue bowl

Keep it consistently exciting by changing it up. 

Boredom can ruin a great routine. Sometimes we have to break away from the routine, and find something to spice it up. If you’re tired of the gym and finding it difficult to keep going, get involved in something outdoors, or join a class in another location. There are options; Google and Pinterest are great places to find ideas!

Follow balance8lifedotcom, ’cause I am consistently here to motivate! 

I’m here to help! I post something new every Wednesday. Doing things alone, making a change of any kind, takes a lot of work, so finding that someone that can help keep you focused is so invaluable. For quick on-the-go motivation, tips, and reminders, follow balance8life on Instagram here!

No matter where you are in your health-journey, keep up the good work! You’ve got this! I would love to hear from you! You can comment below, or, if you want to follow me on social media, come on over! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

 

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Quit the Routine Start an Excuse!

Routine

 

Have you ever thought that you might need to quit your routine? How it might need a little make-over?

Summer sort of snuck up on me, and I didn’t have a specific plan set in place. Suddenly, it was here and moving on without me and I felt like I was running to catch up! With school out, the routine changed, and everything just went bonkers.

This is the perfect set up for fantastic bad excuses.

Excuses such as: “I’ll wait until school starts again,” “I didn’t have a plan,” “there’s just too much going on right now,” “I’ll wait for this new job to settle in”, etc. Before you know it, missing the gym is a thing, drinking more becomes a thing, eating excessive amounts of sugary treats is another thing, putting on weight, and covering up that summer body with fluff is also a thing. And all these things pile up and become an awful downward spiral that takes a lot more energy to fix than most of us want to put into it.

It’s time to quit this routine and start making legitimate, good excuses.

We all make excuses when we don’t really wanna do something. But… do you really want to fluff up? How do you really feel about your desire to get healthy and fit? Have you actually thought about whether or not you really want to be happy. What does that actually mean to you? What to you want?!

You are capable of following a routine that will change your life for the better and last a lifetime.

How many times do you think about starting a healthy routine (or habit) but make excuses because you just aren’t the routine type. Get out of that mindset. We’re all creatures of habit. We all follow some sort of routine.

What habits and routines could you replace that would get you closer to the vision you have of yourself in a year from now, or 5, 10 years from now?

Like I have talked about (briefly) before, setting goals that last means taking baby steps. Changing our daily routine is the same basic concept.

In ten years, your life will look exactly as it does today unless you take the first baby step in actively changing up that daily, stagnant routine.

It’s not having a routine that you’re not into; it’s changing the routine.

The best way to start changing the routine is to replace one thing you do regularly (drinking soda) and incorporate the new thing (water) into the routine you already have. Instead of changing everything at once, simply start with one thing at a time.

My goal with balance8life is to show you how to transform the bad routine into a good one. Before you know it, you’ll start to feel better and your health will improve. All it takes is that first step, but you have to take that first step and begin making good, legitimate excuses not to eat the wrong thing, not to stay up late, not to skip your exercise. These 8 methods work for me. They are 100% guaranteed to move you into a routine that will set you up for a healthy lifestyle.