You know that diet and exercise are essential when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape- even while stuck at home!
Try out the following 13 simple habits and watch as your body transforms.
1. Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you'll have the energy you need. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.
2. Get More Sleep.
If you're not getting at least 8 hours of sleep each night, then you're selling yourself short, particularly if you've reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.
3. Just Do It.
If you're ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, "80% of success is showing up." This is absolutely true when it comes to fitness. Show up to your workout even if you're tired, and yes, even if you'd rather be doing something else. Just do it.
4. Plan Ahead.
Take one day each week to plan your healthy meals for the following week. You don't have to do all the shopping and cooking on that day, simply, jot down what you plan to eat. This small act of planning will keep you on track with healthy meals, even when the week gets crazy busy.
5. Should You Cut Out Gluten?
Not everybody, but some people have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. (Rather than assuming a self-diagnosis, confirm your sensitivity level with your dietitian, nutritionist or Doctor). Bread is not the devil, regardless, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet, don't fall into the trap of simply replacing those items with other high-carb things. Choose non-packaged, whole foods instead.
6. Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in shedding unwanted body fat and inches, then you have to believe that it's possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.
7. Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy, and you'll eliminate unnecessary calories, making weight loss quicker.
8. Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it's a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.
9. Include Veggies at Every Meal.
Most people aren't too crazy about vegetables, and probably eat less than they should. Make it a point to include a plant-based item with each of your meals – even breakfast. The increase in fibre and other nutrients will give your body that extra boost that you're looking for.
10. Ditch Packaged Food.
Throw out those packaged foods! That is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.
11. Drink More Water.
Being hydrated is vital when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.
12. Forget Artificial Sweeteners.
Sure, these sweeteners don't contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.
13. Exercise With a Pro.
So there you have it, 13 tips that will take your results up a notch.
If you haven't joined one of my (on-line or off) programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.
Call [604.243.7498] or email today to get started from home.
What it really takes to make big goals a reality?
Good morning! I hope your day is off to a great start in today's message I am going to share one of my FAVORITE GOAL-GETTING tactics with you!
It’s perfect for you if you’ve set but perhaps struggling with a BIG aspiration for 2020.
I’m talking about that big scary goal that’s lurking in the back of your mind. Did you set a big goal for 2020? Something huge, like running a marathon, dropping clothes sizes, becoming more “minimalist,” saving $$$ to buy/pay off a house or retire, or … well, you get the picture.
These are BIG GOALS that require a big commitment!
They can take time … energy … and a LOT of patience, which can make them seem OVERWHELMING … which means it will likely be harder to keep your energy and motivation up! I have a trick when it comes to achieving those huge goals.
You MUST break your big goal into SMALLER MINI-GOALS … goals that you can achieve in a short period of time. I know you’ve probably heard this before…but it’s shocking how many people don’t actually put this into practice.
When you create smaller goals, you tap into the power of momentum to push yourself forward. Let’s say you’ve always wanted to run a marathon, but you’re not much of a runner (yet). The idea of going from the couch to running 26.2 miles seems a little wild, right?
What if you started with a mini-goal of jogging for just 5 or 10 minutes without stopping? That gives you the confidence to build up until you can run a 5K (3.1 miles) … and then a 10K … and then your next goal, and the next, and then the marathon.
The key: recognize and celebrate each new mini-goal! This helps you build up some serious confidence and excitement, making it a LOT more likely for you to smash your ultimate goals!
It’s incredibly empowering.
What BIG GOAL is on your list for 2020?!
And… more importantly, what’s that FIRST step you’re going to take to achieve it? Could you take a quick moment and comment below and share your goal with me?
If you want me to break down a simple step-by-step action plan to help you set yourself up for fitness success in 2020, let me know - lets talk! Train well - Be intentional - Have faith.
Make it an amazing day,
Good morning, and Happy New Year!!!
Can you believe it is 2020?! Not only do we have a brand New Year ahead of us … we have a NEW DECADE!
We’ve said goodbye to 2019, and we’re launching into 2020 with fresh energy. This is YOUR YEAR. That’s why I have something REALLY fun today, to help you celebrate!
Are you ready to get FOCUSED? Here’s an amazing exercise that can set the tone for your entire YEAR … it’s truly inspiring!
Take a few minutes (or maybe even a whole day) to think about how you really want to live this year ...
What word(s) describe how you want to feel in 2020? What do you want to work on …or what inspires you? What changes do you want to make? Some possible words might come to mind as you consider all this:
Strong - Joyful - Connected - Resilient - Brave - Renewed - Grateful - Faithful - Peaceful - Loving - Inspiring - Confident - Present … there seriously are so many great choices! Your job is to pick JUST ONE WORD that resonates with you, and make it your mantra for the year! It doesn’t have to be a word from the list above – this word should be unique to YOU. It should ignite an emotion within you – inspiration, relief, clarity – because of the meaning it carries for you.
Let this word fuel your thoughts and actions every single day.
Use it to clarify the decisions you’ll make, the actions you’ll take … and even how you view the people around you!
It’s incredible how ONE WORD can give a specific intention to everything you do. This will help you be more present and “in the moment.”
● Look at your word first thing when you wake up in the morning, and when you go to sleep at night.
● Post it on your desk.
● Make it your screensaver (on your phone; computer!)
● Repeat it a couple times a day.
● This habit can fall by the wayside after a few days, so keep those reminders posted!
Here’s my word: Renaissance: (In reference to revival, renewal, resurrection, reawakening)
One reason this is such an effective practice is that it’s SIMPLE. It’s JUST ONE WORD.
Once you choose your word, I’d love for you to share that with me! Comment below, and let me know what your word is!
Let’s make 2020 a year to remember,
Yours in health, Coach Mike
Over the years I've been asked almost every question about eating habits, but this one "What’s the best eating strategy for fat loss?" this is the question on the mind of those who are ready and motivated to transform their physique. A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals.
Which strategy works best? And which should you follow? Let’s find out…READ ON
Protein is an essential macro-nutrient for building lean muscle mass and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss.
Not only does a protein shake meal replacement take only a few minutes to prepare, it keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal. However, blending up the same combination of protein powder, ice and water sure does get boring.
The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, milk or ice as needed to create your desired consistency. Serve immediately and enjoy!
Oh, the dreaded burpee. We love to complain about this uniquely punishing movement, and try to avoid doing them as much as possible. But have you ever stopped to wonder where the burpee came from and why this torturous exercise is a favorite of fitness professionals across the globe? Find out more in this week's Newsletter
When working towards a fat loss goal the question arises of how to best utilize the scale.
Do you step on everyday, meticulously tracking the ups and downs? Do you jump on it once a week, keeping your mind off the number most days? Or do you skip the scale altogether and simply navigate your transformation using the markers of how you organically look and feel?
Here’s a closer look at each method:
Join us on June 3rd for National Health and Fitness Day and Let’s Make Canada the Fittest Nation on Earth!National Health and Fitness Day is an initiative to make Canada the Fittest Nation on Earth! The overall goal is to have Canadians come together on Saturday, June 3rd, 2017 and get active! Make sure you mark the day by visiting our Rec Complex, participating in a local event, getting your family out to the park, or simply walking around the neighborhood. DynaMike Fitness will be hosting 2 complimentary fitness activities that morning. We encourage residents to get active by joining us for STRONG by Zumba™(HIIT) class at 9 am or for a Zumba® dance party at 10:15 am. Make sure you take advantage of the day. Get Up, Get Out and Get Active and help make Canada the Fittest Nation on Earth! (Follow us for updates on our Facebook EVENT PAGE)
Out with the old, in with the new! Are you up-to-date on the latest rules in fitness?
Popular belief about the most effective exercise techniques to achieve the highest level of fat loss and the best results vary from decade to decade. New studies come out, more data is considered, and we get smarter, more efficient, and more sophisticated in our knowledge and techniques.
Here are 5 NEW fitness rules that will help you take your routine and your body to the next level of success…
As much as you may want it, you simply can’t turn back the hands of time. This can be frustrating the signs of aging begin to set in.
The good news is that by adding a few anti-aging tweaks and habits to your routine it’s quite possible to look younger, healthier and more vibrant than ever before. And, no, you don’t need surgeries, injections or expensive lotions or potions to look years younger than you do today! Read On