Just Another New Year Resolution?

It's about to be a New Year! And everyone wants it to be A New You kind of a year, but very few will succeed! 

A few tips for you to be successful reaching your goals in 2015:

1. Be ready to CHANGE!!  "The definition of insanity is doing the same thing over and over again expecting different results." -Albert Einstein  

Whether you want to quit smoking, quit drinking, quit eating so much, workout more, play outside with your children more, park in the back of parking lots or take the stairs from now on, Be Dedicated!! Don't make a half hearted decision just because you think you should do somethimg or you feel guilty or because someone said you should. 

You need to make a conscious decision right NOW that you WILL DO WHAT IT TAKES! 

That you WON'T GIVE UP, and you WILL JUMP BACK ON board when you fall off.

2. Breaking bad habits means you need to replace them with new healthy habits.

Quitting anything (drinking, smoking, eating) means you will have to RESIST TEMPTATIONS and BREAK HABITS. Figure out what New Healthy Habit you are going to replace your old bad habit with. For example, instead of a smoke or a drink or dessert, get yourself a new water bottle and fill it with water, lime, & mint. Take a 10 minute walk and enjoy your refreshment. Chew some gum if you still need something. Or pick up baton twirling... Just kidding. But maybe not. You could start playing that instrument that you've always wanted to learn. Spend money on lessons instead of cigarettes. 

3. Get a partner. But first, to those that are married: It's extremely important to your success to communicate with your spouse about this goal of yours and how important it is to you. You can't rely on them for your success but their support and encouragement will be integral to your success. 

Now find someone who will take those walks with you. It can be a spouse, a child, a dog, a co-worker. Let's NOT have 2 people who are half heartedly fighting the same temptation though. (I mean you and your partner.  This should NOT be your partner in Crime. This should be your accountability partner. And you better choose wisely if you want to succeed.) This should be someone who has already conquered this habit, or who will be a good roll model, an encourager and a motivator for you.  Hiring a personal trainer is great, but what about the other days of the week? Find a workout partner who will be willing to push you but help you be successful too.

4. Remind yourself WHY you are making this goal. There could be so many reasons but some of the best reasons I can think of (aka the reasons that motivate me and keep me accountable to myself) is my kids. I want to set a good example for them. I want them to be healthy too. I want to be healthy FOR them. I want to spend time with them doing fun healthy activities. I don't want to embarrass them by my bad habits. I want them to be just as proud of me as I am proud of them.

5. And most importantly, Expect to Fail... at first!  This is not going to be easy, so don't expect it to be.  Expect to mess up!  And be ready to pull your big girl panties on (or big boy briefs) and start over again!  No one ever learned to walk without falling.  And I'm not just talking about babies. There are real people, adults, who have been injured, had strokes, been attacked by terrorists and have had to RE-Learn to walk.  They didn't do it without falling down. They didn't do it without pain, tears and sweat. They also didn't it without determination and encouragemen, motivation and love from those around them.  So, don't get down on yourself for messing up.  Just figure out what went wrong, correct it (aka don't put yourself in that situation again, be prepared next time), and start over again with even more determination and even more effort than you put forth before!  Your hard work WILL pay off in the end. But ONLY  if you WORK HARD! AND NEVER, NEVER, EVER GIVE UP!

Have a Happy, Healthy 2015

Sincerely,

Trainer Vicki

#fabletics

Lots of people have asked me how I like Fabletics.  They don't necessarily mean how do the clothes fit or what do they look like, I'm usually wearing them.  But the whole "membership" thing.  "They automatically deduct $50/month" is their main complaint. 


But I have to say, for me, it's worth it.  Not just the $50/month, but the membership in general.


1.  You have 5 days to "skip a month" and NOT pay the $50. I have skipped a few months and it was easy to do. I mean, if I'm going to log into an account and browse the clothes (even though I already know I can't afford it this month), taking 2 more steps to "skip the month" is not that hard.


2. You get a 40% discount.


3.  There are LOTS of options!  You can get 2 pieces (top & bottom), you can get 3 pieces (bra, top, bottom). There are even jackets, super cute sweaters & long sleeve shirts!  There is yoga attire, outdoor workout attire and indoor workout attire.  I love the variety of options.


4. When you write a review about the outfit you have received, you get points towards a new outfit.
When you get a new outfit, you get points towards a new outfit.
When someone else signs up as a VIP using your code   you get points towards a new outfit!! 
      (mine is:  http://www.fabletics.com/invite/VickiLuu/ ) I am only 100 points away!


5. I have little children... several little children. And for some weird reason I get really anxious when I get out with them all. I'm afraid I will lose them, or they will get lost, or someone will kidnap them... Until they are all obedient and potty trained and don't need naps in the middle of the day I don't really have time (or energy) to go out shopping.  Since I workout at least 5 days a week (I am an aerobics instructor and personal trainer), and I am drenched by the end of my workouts, I needed new clothes!!  This was my special treat for working so hard.  I plan on keeping the membership for a while until I build up a nice wardrobe.  I'll probably cancel it after a while and maybe sign up again later when I need another revamp in my workout wardrobe.


So, for me, this site is wonderful.  It's being compared to Lulumon and Nike, but for a fraction of the
cost. And I don't have to go into a store to search for it.  The sizes are pretty true, too.  I've only sent back 1 pair of pants that was a bit tighter than I liked, but they were for running. If I was a runner I might have kept them.


So, this is my review for Fabletics by Kate Hudson. I LOVE it!! And can't wait for my next outfit!

Choose to be Healthy in December 2014

How do you overcome the holiday weight gain?! Plan, Plan, Plan!! Really this is how you overcome the temptations EVERY day!

Thanks to my friend Teresa for introducing me (and buying for me) this calendar. I like the monthly format better but my family can follow this one much easier, plus it forces us (me really) to discuss our activities and plan our meals for the week.  (Notice how I have breakfast, lunch & dinner planned. This helps me at 6a to stay on task and helps my teenager to make a decent lunch for her younger siblings.) I don't have any holiday parties but if you do plan to eat very healthy 2 days before and 2 days after to make up for the splurges you CHOOSE during those parties.

As for the "appetite" you have between meals, (Appetite is the desire to eat when you are not hungry.) ask yourself these questions before you plunge your hand into the chip bag, or your spoon into the Nutella jar, or grab another Diet Soda...

How much water have I had today? (Many times your just thirsty but we've conditioned our bodies to fill our thirst with food. Thus we stay thirsty! Got Water?

Why do I want to eat? Am I tired, bored, overwhelmed, procrastinating? Take a walk around the block or take a few flights of stairs to reenergize your mind and body, grab some water, then get back to the task at hand.

How many fruits or vegetables have I had today?  Your body may be lacking vital minerals and vitamins that your body NEEDS to function properly. Have a small salad - filled with veggies, preferably green (spinach, green leaf lettuce, broccoli, zucchini, green beans, asparagus, bell peppers (all colors), a few baby carrots, tomatoes. Use Salsa (with no sugar) or lemon juice or 2 Tbsp of a natural oil based dressing for some healthy fat. But watch the portions! It's filling and healthy!

Choose to be healthy. When you make the commitment, it's easier to follow through than if you chose to let yourself go until January 1.

Wouldn't you rather look forward to CONTINUUING your journey of fitness in 2015 than dreading having to START?

Have a Thankful and Healthy Thanksgiving

Happy Thanksgiving people!!!

As the stores (and many neighbors) are forcing us to think about Christmas already (and not because its Jesus' birthday!), please remember to count your blessings!!

Be thankful for the little things -
having 2 legs that work properly (even if they are a little bigger than you'd like them to be),
having children that love you (even if they drive you crazy at times),
having a roof over your head (even if it's not updated and that stinkin paint still needs to be touched up),
that you have a warm meal to eat with family and/or friends in a nice, warm, cozy home (even if it is disfunctional).
Life could be so much worse. We live such spoiled lives here in the U.S. We need to make sure to count our blessings because one day we may not have it all.

As for health tips:
1. Get some kind of exercise Thanksgiving morning and plan a post meal walk. The exercise will wake you up and give you more incentive to make healthy choices.
2. Drink LOTS OF WATER!! Thanksgiving food is filled with salt and sugar. One reason we keep on eating is because were thirsty! But instead of recognizing our thirst we stuff out faces with more dehydrating food.
3. Don't plan on seconds...unless it's vegetables. And I don't mean the cheese covered kind. I mean the healthy steamed kind... and preferably green.
4. Sweet potato casserole is a dessert!!! Put it there (on the dessert table).
5. Choose one (or 2) of your most favorite desserts and eat a little. Enjoy it, savor it, let it melt in your  mouth, think about the flavors. Then drink your coffee, then drink your water and save the other serving your dying to get for tomorrow. Spread the yumminess out.
6. Get back on your food & fitness routine ASAP!! This day will come again... in 30 days in fact.
7. Come back here for some healthy (or at least delicious) leftovers recipes.

Enjoy your holiday and your time off.

Have a Happy Day of Thanks and Blessings

Keeping It Real... Healthy!

Who likes holiday food?!?! I do, I do!! Turkey & stuffing with cranberry sauce; sweet potato casserole covered with toasted marshmallows; apple pie and pumpkin pie spice lattes; the list goes on. Let's face it, most people gain 2 to 10 lbs between November and January. So this year, be proactive! Do something about the weight gain BEFORE you gain it!

1. Enlist a partner. An accountability partner. Preferably someone in your family who you will be with at these holiday gatherings. Let them know your goals (only 1 sweet, only 1 serving, no more than 8 oz of alcohol, etc). This person needs to be someone you trust and who will be encouraging, not annoying or degrading. Someone who will be healthy too, not stuffing their face while your resisting.

2. Encourage healthy options at your gatherings  or just bring your own. My kids don't eat dairy (which btw saves massive calories!!) so I'm used to bringing additional food. And my family has been so wonderful looking up dairy free recipes and have even been making healthier dishes, too.

3. Let your family know your goals. Hopefully you have a supportive family and they will be supportive. How do they know your goals and intentions if you don't tell them?  How do they know how important your goals are if you don't tell them? If your goal is to be healthier, they should commend you. (Plus, what accountability! They'll be watching you. Be ready to set the example.)

This WebMD article has some great tips, too.

http://www.m.webmd.com/diet/features/10-ways-to-avoid-holiday-weight-gain?page=2

I, personally, have had a few stressful months which results in eating unnecessary calories. But after putting on a pair of jeans that are a size (or 2) bigger than I normally wear I am determined!! Life is a little less stressful (still have 4 kids, still not in our house, but hubby is home and fall sports are over) so I'm ready to get back into my jeans! I have set some goals I intend on keeping til the end of the year... Or longer!! (It takes about this long to create a habit. I know I'm picking a difficult time to do these things but I canNOT put on more weight during the holidays.)
Here they are
1. No Dairy!! Something about it makes me want to eat more. (I'm guessing it's the sugar that milk has. My kids drink Almond milk and soy yogurt and I can do without cheese.)
2. No dessert or snacking AFTER lunch or dinner. I'm usually tired or thirsty after these meals. So instead I will be drinking water or have flavored hot tea.
3. Measure my food and Log it BEFORE I eat it!!
4. Calorie goals: 1400 when I don't exercise, 1600 when I do a 1hr workout, 1800 when I do 2hrs of exercise. No more than 2000.

It's easier to resist when we stay I'm control to start with.

What are your goals?!