Tag Archives: excercise tips

Stop Blaming Your Genetics and Start Taking Control

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“It’s my genetics; it runs in our family, look at my parents.”

We have all heard this massively defeating belief when it comes to our bodies.  Seriously, can we give our folks a break! Their genes will NOT dictate us being overweight, and definitely not obese.  The truth is genetics plays only a MINOR role in your outcome with weight.  Even if every close relative of yours is overweight and has been for centuries, the most that could mean is that you have inherited a capacity through an unhealthy lifestyle for storing fat. This accounts for a tiny 11 percent of your overall ability to become overweight.

What you are more likely to have inherited from your parents that will contribute to weight gain are poor eating, cooking and lifestyle habits. Fortunately, all bad habits, while difficult, can be 100% unlearned. You can change the way you think and what you do. You are in the driver seat!

3 tips to gaining control of your weight forever:

  • Always eat protein at breakfast. Protein will keep you full and satisfied.  It does this in two ways: by slowing down the rise in blood sugar and by remaining in your stomach for longer, because it takes the body longer to digest it. 
  • Never skip meals. This will ensure you avoid blood sugar crashes and binge eating.
  • Exercise. Workout at a high intensity for 45 minutes 3-5 times per week and don’t be afraid to sweat.

“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”
– Aristotle

Be consistent and keep your eye on the prize!

Much Love,

Olivia

10 ways to stay SUPER motivated

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Follow these 10 simple tips to help you get more of what you want:

1) Get excited! In terms of your goals, I cannot stress this enough. If your goal doesn’t sound exciting before you even begin, find a different one that does. For instance, if you hate going to the gym, don’t go. Find something that you would love to do for YOU.

2) Plan your attack. Have a plan with a deadline of exactly what you will do and when you will do it.

3) Post it. Whether you post your goal in big letters on your fridge, or declare it on your facebook wall, reminders will keep you accountable and focused.

4) Get Inspired. Spend time with like minded, motivated people who will support and encourage you along the way.

5) Think about the PERKS, not the difficulties. Instead of focusing on how much work is involved, fall in love with how you are going to look and feel instead.

6) Visualize it daily. See it as if it has already happened.

7) Track your progress. Pictures, measurements, writing in your journal, and workout challenges are all great ways to measure progress and keep you moving forward.

8)  Remove toxic thoughts and people. You are who you surround yourself with. Make sure to spend the least amount of time with negative, energy sucking thoughts and people.

9) Less is more. There will be days where you simply need to rest. Taking rest days will help your body recover and give you the energy you need to keep going.

10) Celebrate mini victories. There are unlimited things you can do to reward yourself along the way.  Go for lunch with a friend, get yourself a new workout outfit, or plan a fun trip! Whatever is exciting to YOU, go do it!

Keep your eye on the prize and take it one day at a time:)

Finally, one of my favourite quotes to sum this all up: “Wellness is too important to be pursued grimly. Whatever your choices, make sure you’re having fun.” – Donald Ardell

Enough said,

Olivia:)