Fit Tips – Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Fri, 08 Feb 2019 21:22:08 +0000 en-US hourly 1 Simple Summer Snack Options http://villagecoachfitness.com/simple-summer-snack-options/ http://villagecoachfitness.com/simple-summer-snack-options/#respond Thu, 14 Jun 2018 18:00:52 +0000 http://villagecoachfitness.com/?p=6147 Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy. Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.  For good reason, these summer months are what […]

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Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy. Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.  For good reason, these summer months are what memories are made of and what your children look forward to as they dredge through the cold winter months.  

But a lot of time outside can leave less time in the kitchen, which is precisely why I commit to choosing a few simple, healthy snacks for the kids (and myself) as we are out and about, and rotate them through the season.  Healthy eating doesn't have to be complicated, and a quick snack doesn't have to be a bag of potato chips. It can be much, much more delicious...

Here are a few of my favorites:

Fruit Kabobs.  Slide any of your favorite fruits on a kabob stick, and you've got a portable snack with no guilt.  Some delicious fruit in season during summer include: blackberries, cherries, strawberries, and melons.  All of these are excellent choices for fruit kabobs

Apple Donut.  No, not really a donut (sorry) -- but it's quite delicious.  Slice apples into rounds that resemble a donut and top with your favorite nut butter.  You can even make a sandwich out of it by putting the nut butter between two slices of apple rounds.  

Cucumber Rolls.  Thinly slice cucumbers into long slices that you can then use to roll toppings inside.  Use toppings such as tuna salad, cherry tomatoes, guacamole, whatever your heart desires.  These are great little bite-sized snacks for when hunger strikes.

Granola Bites.  There are an endless amount of energy ball recipes you can choose from.  They typically involve almond butter, raw cacao powder, granola, and dates.  It's not quite that simple, but the energy balls are a perfect little snack to carry along, and with the cacao in it, it tastes like an absolute treat. Two or three energy bites later, and you're most certain to be tied over until dinner. 

Celery, Nut butter & Grapes.  An oldie but a goodie.  You can bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes.  It's always a crowd pleaser.

Preparation is the biggest factor in eating healthy, in my opinion.  If you have healthy food around (and the absence of junk food), you'll make healthy decisions.  Setting yourself up for success is the biggest gift you can give yourself and your family, so make a plan each week of what healthy snacks (and meals) you'll have ready for a moments notice, and enjoy your time living and enjoying your life!

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Why You Crave Carbs and How To Stop It http://villagecoachfitness.com/why-you-crave-carbs-and-how-to-stop-it/ http://villagecoachfitness.com/why-you-crave-carbs-and-how-to-stop-it/#respond Thu, 22 Mar 2018 17:00:08 +0000 http://villagecoachfitness.com/?p=5933 Even when you begin changing your eating habits for the better, incorporating cleaner foods and better practices, you can still fall victim to the massive carb craving.  Sometimes, we attribute these carb cravings to a lousy day at work or a stressful week of deadlines, but carb cravings can also come from physiological imbalances.  When you […]

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Even when you begin changing your eating habits for the better, incorporating cleaner foods and better practices, you can still fall victim to the massive carb craving.  Sometimes, we attribute these carb cravings to a lousy day at work or a stressful week of deadlines, but carb cravings can also come from physiological imbalances. 

When you feel stress, cortisol, the stress hormone, skyrockets along with your blood sugar.  To compensate, your body releases the fat storage hormone, insulin, to help bring your blood sugar back to a stable state.  When that happens, the insulin tends to overcompensate, and your blood sugar dips lower than it should. Your body becomes confused and thinks it needs more energy, and thus, a carb craving is born.

Now that you know this, you can take steps to outsmart your body when it comes to carb cravings. First, you can take steps to reduce your stress or learn healthy coping mechanisms for when it arises. Next, you’ll need to change your eating habits to satisfy that carb craving without derailing your progress.

Here are a few of my favorite tricks on how to do this...

The Salty Swap.  Next time you can't shake your craving for a crunchy, salty snack like potato chips, go for something that gives you what you want in a healthy way.  For example, carrot and celery sticks with a side of hummus will fill you up and fuel you for the rest of your day. You can also air-pop popcorn or roast chickpeas, roast kale chips, sprinkling each with a little sea salt to fulfill your saltiest desires.

The Sugary Sweet Swap.  Sweet tooth at it again?  Next time you're longing for a dessert, trick your brain with something naturally sweet that isn’t full of refined sugars and processed junk.  A square of dark chocolate, as long as it’s at least 80% and pure is a satisfyingly indulgent choice that won’t derail your habits. You could also have a banana “shake” using almond milk, a dash of cinnamon and a few drops of vanilla extract for a treat will satisfy your sweet tooth, guilt-free.

The Pasta and Bread Swap.  And of course, there’s the staple items you’ve always eaten with every meal because that’s what you’re used to. Rice, pasta, bread, even cereal…these are all high-carb foods that will derail your efforts if you eat them too often. Luckily, there are swaps you can make that will fill you up while still being wholly satisfying. Cauliflower is a great way to make pizza crust, breadsticks, mashed “potatoes,” and rice. Using a spiralizer will also help you make noodles out of vegetables that taste amazing too. 

Now that you've gotten some ideas on how to tackle those carb cravings -- arm yourself with these ingredients in your kitchen at all times, so these swaps become second nature.

Keep your eyes out for my upcoming Sugar Repair Program in April, I have special gift for you!  Stay connected with me so you don’t miss out on anything. Join our Village Fitness Community on Facebook and be a part of our tribe!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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Ways to Ditch Your Sugar Habits http://villagecoachfitness.com/ways-to-ditch-your-sugar-habits/ http://villagecoachfitness.com/ways-to-ditch-your-sugar-habits/#respond Thu, 08 Mar 2018 19:45:08 +0000 http://villagecoachfitness.com/?p=5880        Most people typically don't have a firm grasp of how much sugar we consume on a yearly basis unknowingly.  It's been said that the average person consumes more than 40 pounds of sugar in a calendar year -- quite alarming when you think of it in pounds, right?          When […]

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       Most people typically don't have a firm grasp of how much sugar we consume on a yearly basis unknowingly.  It's been said that the average person consumes more than 40 pounds of sugar in a calendar year -- quite alarming when you think of it in pounds, right?  

       When we think of sugar, sweet desserts such as cakes, donuts, candy, and cookies come to mind immediately.  But there are tremendous amounts of sugar hiding in everyday things we consume, and when we consume them regularly, they add up fast.  

Making a few mindful tweaks can make all the difference.  Here are a few of my favorite ways to keep added sugar at an absolute minimum in my life:

Choose real fruits.  It takes no extra time to grab an apple rather than a pre-packaged fruit cup or applesauce.  It's just as easy and doesn't contain any of the added sugar the pre-packaged items have. So, choose something fresh from the produce stand instead.  

Focus on fiber and protein power.  Fiber-rich foods will fill you up and keep you that way for longer so you’ll be less likely to eat something when you’re not hungry. Protein-packed foods have the same benefit.  Combine both of these for delicious ways to stay satisfied throughout the day, and you’ll be less likely to seek out sugar.

Phase out added sugar bombs.  If you’ve put sugar in your coffee every morning for the last ten years, start decreasing the amount until you no longer use it. You can also try kicking the habit on the spot if you’re ready for it.

Study labels before you buy.  Is your pantry brimming with pre-packaged, processed foods? It's time to learn to live without these. And when you do, commit to reading all the labels of every packaged food item you buy from now on. Added sugar is in some of the most unsuspecting places so read every label before putting anything into your grocery cart.

Drown out cravings with water.  If you’re a soda drinker, you can cut out quite a bit of added sugar by ditching your soda habit.  Sometimes, we think we’re hungry when we’re actually thirsty -- and other times, a stressed day makes us reach for desserts. Whatever the case, a glass of water can solve the problem. Drink one down and then wait 15 to 20 minutes. The craving will usually be gone but if not, choose a piece of fruit to satisfy the urge.

It takes time to get used to life without added sugar in it, but you’ll soon feel better than ever.  Finding the perfect sweet treats that aren't harmful to your health is a powerful way to get past the urges and learn to adapt to your new lifestyle without processed sugar.  

Keep your eyes out for my upcoming Sugar Repair Program in April for I have a special gift for you!  Stay connected with me so you don’t miss out on anything. Join our Village Fitness Community on Facebook and be a part of our tribe!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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How Keeping a Journal Influences Your Health http://villagecoachfitness.com/how-keeping-a-journal-influences-your-health/ http://villagecoachfitness.com/how-keeping-a-journal-influences-your-health/#respond Thu, 22 Feb 2018 19:30:52 +0000 http://villagecoachfitness.com/?p=5849 Journaling isn't just for teens anymore. Science has shown that keeping a daily log of your day has a lot more benefits to it than merely creating a place to dump your deepest thoughts in private. You don’t need to be a writer or even want to become one to start journaling, but you might just […]

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Journaling isn't just for teens anymore. Science has shown that keeping a daily log of your day has a lot more benefits to it than merely creating a place to dump your deepest thoughts in private. 

You don’t need to be a writer or even want to become one to start journaling, but you might just want to run out and buy a cute notebook after you read these benefits journaling can have for you.

Beneficial reasons to start journaling, if you aren't already...

Boosts creativity

It’s one of the more obvious benefits, but you’ll find that you become more creative when you just let it flow in your journal. It’s a stream of consciousness process that allows you to go where your mind takes you, and much like dreams, that’s pretty exciting.

Restores mindfulness

Happiness is directly linked to mindfulness. When you’re writing in your journal, your frustrations and anxieties ebb away, and you’re left to unite with your thoughts completely.  Sometimes simply having a place to dump all of your feelings, disappointments and thoughts also gives you a way to let them out and walk away from them.  This release helps you to feel your feelings, sort through them via pen and paper, and move along in a healthy manner.  It's quite powerful.

Brings you closer to achieving goals

When we journal, we often write about the things we wish we could accomplish. That café we dream of opening or that dream vacation we've had on our minds for years. No matter what it is, writing it down helps your brain focus on those goals and find ways to bring it to fruition. Essentially, it means you’re more likely to achieve those goals if you simply write about them first.

Improved Memory

Writing things down not only serves to prevent you from forgetting them but using a pen and paper forces your brain to engage with it cognitively. That means even when you’re not writing something down in the moment, like say at a social event when a new contact tells you their name, you won’t space out and forget it if you journal.

Better Communication Skills

Keeping a journal is a way to help vocalize your thoughts. Interestingly though, it also benefits the way you speak, since it naturally forces you to build your vocabulary and put your thoughts in order. You’ll find that when you’re out in the world engaging with others, your journaling will have served you well for this purpose.

​​​​My life would be a mess without journaling. My brain is so small that I must get ideas out of my head onto a paper for safekeeping.

Give us a Call/Text (951.296.3546) for your FREE fitness consultation to talk about your fitness goals!

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Simple Ways to Stay Healthier This Winter http://villagecoachfitness.com/simple-ways-to-stay-healthier-this-winter/ http://villagecoachfitness.com/simple-ways-to-stay-healthier-this-winter/#respond Thu, 25 Jan 2018 19:00:57 +0000 http://villagecoachfitness.com/?p=5738        Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.  I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more […]

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       Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.  I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more rest and relaxation.  The critical part of this fascinating natural phenomenon is that we listen and oblige.  

Another tendency is to feel our desire to workout slow down this season, which is also common.  There are a few ways I go into the Winter season mindful of this, and I'm going to share with you my top ways to help you keep a Winter wellness routine, as well.  These work for me each year, and I hope you'll gain some ideas you can use, too! 

My favorite Winter Wellness tips... 

1. Don’t burn the candle at both ends

If your social calendar looks anything like mine, it's jam-packed this season.  We just made it through all the Holiday parties, and now it's time to catch up with those we didn't have time to see last month, and of course, celebrate the New Year.  

However, don’t feel obligated to attend every gathering you get invited to, particularly if you’re feeling burnt out from work and your other obligations. It’s great to meet new people and socialize, but if it causes you to get less sleep or it stresses you out, decline some of the less essential offers.

2. Be mindful of social settings

For the events you do attend, remember that cold and flu germs often lurk without symptoms at first. There’s no need to be paranoid about shaking hands or meeting people, but be mindful of your hands before you eat and don’t touch your nose, mouth or eyes after shaking hands with someone. Keeping your hands clean is the best way to avoid a winter illness.

3. Keep working out

Your best battle against the winter blues is to keep to your workout routine. Finding it hard to stay motivated during the colder months?  Switch things up.  Try a new class at your gym or take on a new challenge that will help keep you motivated.

4. Hydrate more

Getting enough fluids is essential on any day, but in winter the weather is drier and so is the heat indoors. Not only that, but your skin can become parched too. Drinking more water and applying more moisturizer is a must.

So, what's the norm for you?  Do you try to stay on track during the winter months, or do you put things off until it starts to warm up outside?

I know that for myself, I find activities that I can do inside to keep on track. Bootcamp, Yoga, Pilates, inside Pool, or inside gyms are all great options! 

Be kind to yourself during the winter months and the rest of the year too!

If you're ready to start your fitness career, call/text us today for more information on how we can help!

                                            Call or Text: 951-296-3546                                                  E-mail: support@villagecoachfitness.com

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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!

Join us for our NEW YEAR NEW YOU 28 Day Body Transformation! 

CLICK HERE FOR MORE INFORMATION!

Starts Jan 22, 2018.   

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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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