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 I’m Ashley Marriott and I truly appreciate the opportunity to connect with you at JumpSnap Nation.
For the last 15years I have been working in the fitness industry and am grateful to be able to continue to help people achieve their health and fitness goals. I’ll be sharing my thoughts on fitness, training trends and healthy lifestyle tips with you.
The holiday season is here! Unfortunately for some that means gaining between 5-7 pounds. This year give yourself the gift health!
Here are some tips to help YOU be in better shape on December 31st 2008 and avoid the dreaded January 2nd “resolution to diet."
Make a Strategic Plan
“People with goals succeed because they know where they are going.”
The first step in making a real commitment is your believe in yourself. “I am doing this.” instead of "I'm going to try to do it.” The language you use is just as important as your physical actions. Create an inner and outer dialogue that is focused on the results you want. Know that you have the power to change your behavior and create the outcome you desire.
Understanding your motivation for change will help drive your actions toward your goals.
Take a few minutes to complete the following exercises.
Why do you want to change your body?
Write down the first three answers that come to mind.
1.
2.
3.
What is preventing you from achieving your ideal weight?
1.
2.
3.
Commit to Healthy Eating!
There are a million diets and finding the “right” one is different for each individual. Each one of us needs to experiment to find the “right” diet. I’ve trained people who feel best on high protein diets others who swear by raw food diets and many who maintain their ideal weight by watching their portions while enjoying a variety of foods.
What type of diet will give you the greatest amount of energy, health and help you maintain your ideal weight?
If you choose to experiment with a new way of eating pay close attention to how you feel, you may be surprised at an increase in your energy as you eliminate processed foods.
Follow these basic guidelines with any type of diet plan you choose:
- Eat a wide variety of whole foods. Foods that are in their natural form with the least possible processing.
- Eat sufficient, high quality low-fat proteins.
- Try to consume 1-cup fresh fruit and 4-6 cups fresh vegetables daily.
- Eat unrefined carbohydrates.
- Reduce animal fats and eliminate hydrogenated and processed oils. Eliminate processed snack foods (chips, cookies, crackers, cakes…)
Schedule Your Exercise.
Exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you must schedule your sessions like any other important commitment.
Monitor Your Progress.
Weigh yourself every week. Research has shown that people who have been successful with long-term weight loss keep track of their weight weekly. Keeping track of your progress helps you stay committed and keeps you from sliding back to old habits.
Control Your Environment.
Eliminate temptation at home. Clear out all the junk from your cupboards.
Create A Mantra.
Having an automatic response that you tell yourself when you are tempted to overeat, eat due to stress or eat mindlessly will bring you back to your goal. I like using “When your cup is full stop pouring.” From the Tao Te Ching. Have fun and find one that you really connect to and USE IT!
Make a Commitment Contract.
I, ______________________ , commit to starting my fitness program on _____________________.
I commit to exercise consistently and follow a healthful eating program that will help me attain my fitness and health goals.
I commit to keeping a daily journal that tracks my progress.
I will only fuel my body with the most nutritious foods possible.
I will be kind to myself and appreciate all that my body does for me.
I will strive to challenge my body and my mind.
I will acknowledge and reward myself for my achievements along the way.
___________________________
Signature
You have already taken the first step to fitness success!
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Ashley Marriott has been a professional in the field of fitness for more than 14 years. She is the creator of Burn ‘N Firm, a popular DVD full body cardio dance workout series. She is dedicated to using her experience and energy to educate and encourage people to reach their fitness goals. Her dedication to empower others through fitness led her to write the book, Dump Your Trainer.
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