1. STARTING SMART: It can be a bit overwhelming to build all new healthy habits in order to sculpt the body you really want. Where you need to start completely depends on where you are right now and what your habits are on a regular basis. The only way to prioritize which eating and activity habits you need to change first, is to see what your doing on paper. That’s right. The simple act of journaling what you eat and what, if any, activity you did that day, will show you where you really need the most work and pronto! Some big no no’s to watch out for are:

• Skipping breakfast
• Eating fried or processed food (they ruin your skin anyway)
• Not drinking enough water (shoot for 8 glasses to start)
• Drinking your calories (soda, juice & calorie bomb coffee drinks) and…
• SUGAR! Yes, even the “fat free” kind. Sugar is sugar period.

What about your activity levels? If you weren’t active today-drop and give me 20! Well…maybe that’s a bit much. If you don’t have much experience in exercising, it would be best to get your first workout by hiking to your local trainer for some professional help. You’ll get a big return on the investment in your figure. If you’re on a very limited budget, bodyweight exercises in your own home is a great place to start.

2. EMOTIONAL EXTREMES: This is a BIG one. Food is not the solution to your problem. A sleeve of cookies won’t fix your relationship, eggplant parmesan won’t help you nail that interview and no- sucking down fancy cocktails doesn’t give you a body like Sarah Jessica Parker on Sex In The City. The real solution? Start journaling. Clear your mind. If you’re not sure what’s wrong or why your self- sabotaging your fitness goals, you need to find out ASAP. The only way to do that is by doing a bit of soul searching. So get out of the danger zone (aka back away from the fridge) and find a quiet spot to vent on paper. Instead of eating everything, you’re much more likely to find out what’s eating you.

3. FAT FAUX PAS: Gasp! The “F bomb”! If Fat is a dirty word in your diet lingo, you’ve got it all wrong. Healthy fats keep your hair shiny, eyes bright, skin smooth and waistline trim. Grandma was right when she said all things in moderation. Either way, too much junk fat like saturated fats in pizza, or too little fats like the blubber blasting omegas in salmon, and you’re slowing your results. How do you know what you’re eating? You got it. A journal. One day you might eat NO fat and another day you might eat way too much of the wrong kind. Start journaling what you put in your mouth and ask a professional. If you’re afraid of eating fat, it’s likely because you’ve been misinformed for some time now. How can you start small? Take 2 omega 3 fish oil caps at breakfast, lunch and dinner.

4. THE STRESS EFFECT: It’s not just hype. Stress can do horrible things to your body. For one, it can cause your body to pump out hormones like cortisol. Cortisol regulates blood sugar, inflammation, your immune system and your energy levels. One of the results of elevated cortisol levels is the storage of extra body fat especially around your midriff. Bummer. How can you combat the onslaught of stored belly fat with fear, worry and stress on the job? Exercise! Breaking a good sweat, whether at home or at the gym can help relieve stress by pumping out feel good chemicals called endorphins. The science of endorphins is controversial because some pros believe the positive feeling you get is from meeting a physical challenge, not the exertion itself- BUT, whatever the direct cause of the endorphin pump, exercise has been proven to enhance mood! So journal down your start mood, get in a quickie workout and head back to your journal to record some new adjectives to describe your post workout mood. You’ll not only be pleasantly surprised by the immediate results but journaling will help remind you that it’s a really beneficial habit to keep.

5. CONSITENCY=SUCCESS: On the wagon, off the wagon, back on the wagon…only to fall off again. Can someone please show me where this dreaded colony- sized wagon is so I can burn the thing! Believe me when I tell you …RUN from the proverbial wagon because apparently everyone falls off this darn thing! Your best bet is not to set unrealistic goals that set you up for failure. If you try to workout 7 days a week, you not only risk injury but you set yourself up for big disappointment in yourself. Plan to begin exercising 3 days a week and go from there. Don’t set a consistent exercise goal of 4 days a week until you’ve accomplished the first goal of 3 days a week for at least a month or two. Similarly, don’t go overboard with a super strict diet. Start by following the guidelines above and don’t make it more complicated until you have those mastered.

If you take nothing else from this blog, please remember the small ,healthy changes you make really do count in the long haul. If you make a mistake, don’t blow the day, week or month. Just get up, dust the donut powder off, and log your journey to fitness success. Staying consistent with your nutrition and exercise is key, and keeping a journal for yourself is your only feedback you have for what’s working and what’s not. So, 5 diet and exercise disasters greatly improved with 1 smart solution- keep a journal and keep at it!

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