Not So Secret Dairy :Blog 2
A few tips that have helped me in my journey.
Whether this is your first rodeo in trying to get in better shape or if you have been trying to for
years. These following tips can help anyone. These 8 “fit tips” are just some of the many things
that I have learned over the years. They are the advice I give when people ask, “What should I
eat?” “How do I work out when I have no time?” or “Why is my body not changing? I’ve tried
EVERYTHING!” I challenge you to read the following and try to apply at LEAST 3 of them within
the next week.
Make a reasonable goal
Let’s all be real, no one is going to lose 10 pounds in 3 days (that’s equivalent to one of your
arms). Also, no one is going to look like that Instagram fitness model. Even the fitness model
doesn’t look like that. But what we can do is come up with a goal that is in reach and is
relevant to you. For example, instead of trying to lose 10 pounds in 3 days (or gain 10
pounds). Shoot to fit in a pair of jeans that you used to fit into. Or look at measurements
rather than weight. Or if you really want to look at the number on the scale because that’s a
motivator; aim to gain/lose the weight over a course of a month. What I have learned is that
there is no magic pill, there is no 10 days to skinny, and there is no “one way fits all”. It’s
about you and what will make you happy, just realize that it TAKES TIME! So set a goal and
track that goal until you reach it and then set a new one. Eventually it will become a fun
game with yourself and you can throw in workout goals like making it to the gym every day of
the week or doing 10 pushups in a row. It’s fun to challenge yourself!
Join a gym or buy an at home workout
… or both. I would actually suggest doing both. The gym gets you out of your comfort zone,
it takes you away from the distractions of your house especially if you have kids or too many
chores to do. Anyone could get easily distracted at home and have several excuses not to
workout that day. On the flip side, if you are a busy mom like myself or just have a hectic
lifestyle in general and can only make it to the gym a couple days a week, having a backup
plan for home is great! Setting up a gym membership and/or investing in an at home workout
routine is the first step towards your goals!
Keep a Food Log
Tracking your food is vital. A lot of people will say, “eat less, move more”, but it’s a lot more
than that. It’s taking in the correct amount of protein, eating carbs (and the right carbs) at
the right times during the day, having a caloric deficiency and being consistent about it.
Before you change up what you are eating it is a good idea to write everything down. If that
means downloading an app and inputting in each food and that is easy for you, go for it! I
personally like to write my food down on physical paper, something about it is easier and
more concrete. Once you see what types of foods you eat and when you are eating them,
consult with a coach, trainer or nutritionist about what you can change in order to reach your
And more of it! A lot of people will eat when they are actually thirsty which just adds more
calories. Our bodies run on water and depend on it to function with top performance. If you
are training I would shoot to drink 1-1.5 gallons a day. It might seem hard at first but if you
space it out during the day it’s definitely possible. Water has so many benefits and I can go on
and on but I’ll save that for a later post. Just know it’s important, and you should start
drinking more water ASAP!
Once you start tracking what you eat and you realize what type of eating habits you have its
time to start meal planning. There are so many easy quick meals that you can prep that are
healthy and you won’t get sick of. Every Sunday I go grocery shopping and buy my lunches
for the week and a few dinners, make them all on Sunday and store them away. This is so
helpful to those especially with little ones or busy lives, you don’t have to worry about slaving
over a stove. Plus, when you meal prep it keeps you accountable to your nutrition. You
know exactly how many calories, protein, carbs, fats are in your meal which helps you stay
consistent. For those of you who have been training and eating “healthy” for a long period of
time know and have hit a plateau look into changing your diet around. If you know you have
yogurt daily switch it out for some berries or a protein bar. The smallest changes work
Get an accountability partner
I have been going to Kyle at P.A.C for about 4 years now and he is the BEST accountability
partner. He’s making sure I’m not making excuses when I don’t get to the gym. He always
checks in on me and he helped me change up my diet. Find someone that you know will keep
your grounded and pushing you towards your goal and see if they will help you out. Besides
a partner, track your own progress on social media if you feel up to it. There are so many
people out there cheering for those who are choosing to be healthy. Post progress pics! It
will make you feel amazing and keep you accountable.
Don’t give up!
Just because you don’t see progress right away doesn’t mean what you are doing isn’t
working. Stick with it and eventually you will see some change! Also, it’s important to realize
that the changes you make will be difficult at first and it might feel like you need to give up
and try something easier. I would not recommend this. Try to learn how to ‘rest’ not to give
up. Whether that means during a workout or during your fitness journey in general. Rest is
okay but then keep going! It takes 21 days to form a habit so stick with it and you will begin
to LOVE it.