The Fitness Lab

Sunday20 April 2014

Build Checks & Balances


red check3 Tips to Build Checks in Balances Into Your Daily Life

  1. Have a reset day for goals.If you’re the kind of person who needs to review your progress, having a reset day for your goals can help you stay on track. Growing up, my mom always used Sunday as a day to meal plan for our family and on that day we ate especially clean: oatmeal for breakfast, salad for lunch, and a grilled meat and veggie for dinner every week. Even after weekends full of parties or other festivities, we always knew that Sunday would be a day of eating light and a chance to plan for another healthy week of eating. I still maintain the practice today- and I think it’s a great way to build the habit of healthy eating week after week.
  2. Own one size and stick to that size of clothing. I’ve said it before and I’ll say it again, the way your clothes fit is one of the best indications of whether or not you are on track with your health and fitness goals. Battle of the bulge starts with suddenly skin-tight jeans. And, if you’re uncomfortable in your clothes, it’s an indication it’s time to make changes. Avoid the temptation to just go up a size in clothing, and push yourself to get comfortable in your current wardrobe. It’s the best way to maintain a healthy weight.

Measures of Success or Not


lady on a scaleSometimes, you may not even realize you’ve veered off track in reaching your health and fitness goals. But these 3 things are sure signs you’ve let healthy eating and exercise habits slip.

The number on the scale

Though your weight is not the only aspect that defines your health, how far off you are from the ideal weight for your height and body type as well as your body fat percentage are pretty good indicators of your overall health and fitness. Even being 5 or 10 pounds off from the ideal can start to take a toll on your health.

Your muffin top

Eating unhealthy foods and lack of exercise can lead to a particular battle of the bulge around the belly. And, excess weight around your middle is especially harmful to your health.  A muffin top can be a sign that your health is at risk, so even if you’re cutting calories there is a problem with belly bulge.

Are You Stalling?

mae west quoteAre you not working out because you can’t find the perfect class or program?

Are you not training because you are just too busy? Because your work, your partner, or your kids are too demanding of your time?

It turns out that finding the perfect class or being too busy is a great stall tactic. It’s the perfect excuse for not exercising. However, getting caught up in thoughts like “I’ll start next week” or “I have to wait until (fill in the blank)” could mean that it’s never going to happen.

There are always going to be demands on your precious time. You’re going to be pulled in every direction to help your boss implement her next great idea and finish that project for your kids and help your partner with that really important task that just can’t wait. You know what I am talking about.


Changing the Golden Rule

positive thinkingAs the golden rule goes, “treat others the way you wanted to be treated.” But, I think for many of us, the saying needs to be reversed that is, “treat yourself the way you treat others.” When’s the last time you broke a promise to a family member, or flaked on a date night, or harshly and unfairly criticised a friend?  The answer is probably, rarely, not often, or not at all.  And yet, when it comes to treating ourselves with the same love and respect we so freely give others, sometimes, we fall short.  

So, may I propose that starting today you give yourself what you’ve already been giving everybody else in your life.

Keep your promises

There have been times when I’ve found myself stuck in the middle of rush hour traffic just to get to happy hour with a friend, or waiting in a long line at a toy store just because I promised my child I would get them a specific toy for their birthday.  But, how many times have I promised myself I would work out 5 times a week but by the end of the week I’ve blown off my goal?  If you’re like me, it’s time to treat your promises to yourself the way you treat promises to yourself.  Think of your commitments to yourself as just as important as your commitments to others, and you’ll likely start seeing more consistency in reaching your health and fitness goals.

7 Things About Exercise Your Boss Wants You To Know

Exercise and WorkWhat does your boss want?

Your boss wants you to be productive, efficient, and reliable. And to be all of those things, your boss wants you to be healthy so you can be at your best everyday.

How would you like to feel better at work? Do you want to feel more energized, sharp and focused? Do you want to learn, think, be able to concentrate and create the best solutions? What if you could be at the top of your game and motivated each day? And what if it were really simple to feel all of those things? It would be pretty great.

It’s actually very simple because all you need is to exercise on a regular basis. By spending a small part of your day getting the blood flowing, your limbs moving, and your heart rate up, you can effectively improve your job performance and make every day better.

The top 7 reasons your boss wants you to exercise

  1. Your Energy. Exercise gives you energy to be on top of your game. Working out increases blood flow to the brain and you need a sharp mind to do your job to the best of your ability.

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