Fit Tips – Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Mon, 15 Jan 2018 10:00:07 +0000 en-US hourly 1 Six Super Simple Ways to Eat Better http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/ http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/#respond Thu, 11 Jan 2018 19:00:19 +0000 http://villagecoachfitness.com/?p=5622 The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, […]

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The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, they leave us feeling a little less on track with our goals than we'd like.

Those new healthy resolutions don't have to be complicated, and they don't have to end before February even arrives. The key to looking and feeling your best is to keep it uncomplicated and simply focus on clean eating. In case you've heard the term "clean eating" but haven't quite understood what it means -- clean eating is all about consuming healthy, whole foods and cutting out the processed junk. Whether you’re ready to jump start your clean eating now or you’re wondering what it takes to get started, we’ve got super-simple steps for a no-fail progression into clean eating.

1. Focus on your Inner Motivation

Whether you’re determined to race in the Boston Marathon next year, or you have seen first-hand the damages done by not eating well through relatives or friends that have suffered as a result of their eating habits. Whatever it is that is motivating you to eat clean, bring it into your direct focus so you will be more successful in sticking to your clean eating plan.

2. Re-evaluate What You’re Currently Eating

Before you begin your clean eating journey, it helps to journal about what you’re eating before beginning. This way, you can truly see what it is you’re eating and look for patterns. After the stressful end of a week at the office, you might notice you’re more prone to ordering pizza, and you can take steps to head that off at the pass rather than fall into the same pitfall time and time again.

3. Set Realistic, Measurable and Specific Goals

When people make changes to things in their lives such as a change to their eating habits, they can set themselves up for significant failures if they don’t take it step by step. That means that if you want to be successful in the long-term, you should tackle one or two new things every 1-2 weeks, so you have a better chance of sticking to it. Don’t just say you’ll stop eating desserts forever. Instead, set a goal of only eating one small dessert per week, and go from there to decrease it further. It’s realistic, measurable and very specific.

4. Clean out Your Pantry

Sadly, most American pantries are filled with processed foods. A good rule of thumb is to cut out anything that contains more than five ingredients on the label, and anything unnatural should go. If you have a lot of unopened items, donate them to a shelter.

5. Re-focus your Grocery Shopping Strategy

We’re creatures of habit, every one of us. When we go to the supermarket, we usually follow the same path every time. Shake things up and head straight for the produce section. You really should be avoiding almost all of the middle aisles of your supermarket anyway because that’s where those processed food pitfalls lurk!

6. Master Meal Prep

One of the easiest ways to dive right into clean eating is to prep your meals. You’ll find tons of healthy meal prep plans online that even give you shopping lists to use. If time is a factor, look for crockpot recipes that require you to dump in the whole foods in the morning and come home to a hot, delicious, clean and healthy meal every night!

As you can tell, it only takes small changes over time to create a sustainable, healthy lifestyle. I’m here to cheer you on every step of the way, click the comment box and let me know how you are feeling, and what you’d like to accomplish as your first step. I’d love to hear your plans.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you!

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How to Prevent Stress Eating During The Holidays http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/ http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/#respond Thu, 21 Dec 2017 19:00:51 +0000 http://villagecoachfitness.com/?p=5603 The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn […]

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The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn to that tray of cookies for moral support. After all, cookies won’t criticize you about your life choices the way your family will.

But that’s not healthy and you know it. Plus, you’ll feel even less joy when you realize you’ve undone the whole year’s worth of fitness you’ve worked so hard for. If you find the holidays cause you to gobble down more than you should as a way to cope with the stress, we present to you these 5 ways to stop the stress eating before the first tray of cookies is trotted out to the company break room.

-Be Active

When your boss announces there are no bonus checks this Christmas or your mom says you’re still single because one of your nails on your manicure is chipped, instead of reaching for the holiday goodies, get outside in the fresh air for a walk, hit the gym, chase your kids in the yard, or just do something physical that appeals to you. You’ll release the stress and the exercise will help release the proper chemicals in your brain to make you feel better.

-Workout Your Mind

The brain needs exercise too. Instead of letting it harp on the negative things that cause you to stress-eat, give it something constructive to do. Take 10 to 20 minutes to yourself to read something you want to read, work on a crossword puzzle or do something else that stimulates your mind in an enjoyable way. It will help you feel refreshed.

-Focus on Healthy Eating

While it’s true that the holidays are certainly a time for more indulgent meals, when you focus on your healthy eating prior to the big family dinners, it won’t be such a shock to your waistline. Make sure you’re eating meals as you would normally without skipping them. If you starve yourself all day because your job or your family (or both!) is making you nuts, you’re more prone to stuffing yourself at dinner with things that aren’t very healthful.

-Practice Moderation

Yes, there are certainly foods we only get to enjoy during this time of year like holiday cookies and cakes. But again, eating all of them isn’t going to do any good. So indulge mindfully and moderately. If you always look forward to your sister’s famous pecan pie, then focus on eating that when the time comes and say no to treats that aren’t as delicious like boxed cookies.

-Forgive Yourself

No one is perfect so if you find you caved into peer pressure at work and ate treats you promised yourself you wouldn’t, forgive yourself and move on. Make the next thing you eat healthy and get moving on your exercise. But above all, keep your head up because that is the key to getting through the stress of the holiday season.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you! 

Call or Text: 951-296-3546

E-mail: support@villagecoachfitness.com

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Giving Yourself a Break is Healthy & Necessary http://villagecoachfitness.com/giving-yourself-a-break-is-healthy-necessary/ http://villagecoachfitness.com/giving-yourself-a-break-is-healthy-necessary/#respond Thu, 26 Oct 2017 18:00:56 +0000 http://villagecoachfitness.com/?p=5354 How to Keep a Slip-Up from De-Railing Your Health GoalsIt happens to us all -- you’ve been crushing your health goals, and things are going great. Until vacation rolls around, and the endless buffet on your cruise ship derails you...or so you think. We often feel shame afterward, and it’s common to let these “slip-ups” […]

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How to Keep a Slip-Up from De-Railing Your Health Goals


It happens to us all -- you’ve been crushing your health goals, and things are going great. Until vacation rolls around, and the endless buffet on your cruise ship derails you...or so you think. We often feel shame afterward, and it’s common to let these “slip-ups” demotivate us. The important piece of this puzzle is learning how not to let such a thing hinder you and how to find your motivation to jump back on track.


Here are a few of my favorite ways I do this in my own life…

Don’t use a slip-up as an excuse. When you have a cupcake that you have deemed forbidden to eat, an easy trap to fall into is turn it into a downward spiral. You feel as if you've already "messed up," so what's another cupcake, or three? This mindset often continues with the rest of your day -- you'll just turn it into a cheat day, you say. When you reason with yourself in this way, you can easily let one treat turn into an entire day or weekend of less than healthy eating choices. Don’t let one treat spoil your plans; bounce right back and choose to balance your decision with a very healthy lunch or an extra side of greens at dinner. Enjoy the cupcake, and move right along.


Observe and learn from your habits. Instead of seeing your slip-up as a failure, find the lesson in it. Often people tend to identify with the mistakes or successes they experience. I invite you to look at the slip-up and search for the reasons behind it. Dig deep to find what triggered you to make the choices you did, which can also lead to finding a way to prevent it from becoming a habit in the future. Sometimes a fresh gelato on vacation is just a necessity! But when habits creep in that derail your health plans on a regular basis, they are worth observing and learning from.


Seek out for support from others. Feeling supported and being motivated by others is a great way to breeze past your slip-ups and get back in the health game. That’s exactly what I do as a Health Coach, and I’d love to chat with you about how I can help you reach your health goals and not get derailed.

When you’ve used these tips, and given yourself the pep-talk that you need, then you’re ready to move on from the slip-up and continue on your health journey. Small slips will no longer sabotage your motivation. Having the wisdom to see it for what it is, not let it keep you from pursuing your goals, is the fuel that will keep you on track for many years to come.


That was me above when I went out of control and food became my short term solutions and got me all blown up to 209 Ibs. I have gained control of my health for the past 5 yrs and you could too!

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