Tip of the Week

Don’t let lack of time be an obstacle to reaching your fitness goals. Several short (10-15 minutes) stints of exercise throughout the day can be just as effective as one long workout.

Attach a pedometer to your waistband. Studies show that using a pedometer encourages you to move more and burn more calories.

Stay energized with 5-9 servings (2 ½ – 4 ½ cups) of fruits and veggies every day. Not only will you get lots of vitamins, fiber and healthy Phytochemicals, you may even find that it helps you lose weight.

Clean out your cupboards, removing unopened packages of foods that may not fit well into your diet, and donate them to the local food bank or shelter.

Got somewhere to go? Don’t go hungry. Have a snack such as an apple or a cup of clear soup before grocery shopping or social events. Studies show that eating soup before meals results in fewer calories consumed during your meal.

Your mind is your most powerful tool for managing your weight. What you think about generally becomes your reality, so tune into your internal dialogue. If you are saying “I can’t” a lot, re-script your internal dialogue to more positive thoughts—you’ll get more positive results!

Pre-plan meals and snacks for the week so you’ll have the right foods on hand and the temptation in check. It will help you make healthier choices, even when you’re out and about!

Beliefs are like a compass guiding us to our goals. Believe you can do something and you will. If you believe you can’t, you won’t.

People who set goals and write them down are six times more likely to achieve them. After all, you can’t get there if you don’t know where you are going.

Weight loss is a lifelong journey! Be open to new ideas and behaviors, and commit to making long-term behavior/lifestyle changes.

When you get a little off track, forgive yourself. Learn, assess and figure out how you can handle similar situations in the future more positively, write down a plan, and then move on.