Today is a big deal
You woke up this morning and began making choices.
You chose whether or not to exercise, to eat a healthy breakfast, or to do something productive. You chose whether or not to eat that donut, to sleep in, or to watch an extra hour of TV.
At the end of each day the sum of your choices pushes you in a direction.
It could be pushing you in the direction of fitness and health, if your choices were predominantly wholesome.
Or the sum of your choices could be pushing you in the direction of weight gain, health issues and problems.
I find this perspective to be helpful when it comes to making a major body transformation. It’s tempting to feel helpless in changing your body when you have so many pounds to lose and so much work to do, since you aren’t able to do it all in one day.
However, by capturing the power of each day by making wholesome choices, you will be pushed in the direction of weight loss and health day after day, week after week.
Until one day you’ll look in the mirror and see that you’ve arrived at your ultimate destination: a lean, healthy and vibrant you.
So maybe your focus shouldn't necessarily be on the weight loss. Instead, focus on those wholesome choices that you accomplish each and every day. That's a lot of victories you could be focused on, leaving you feeling less frustrated, filled with positive feelings, and confident to keep that kind of productive momentum going. All of this will lead you to the ultimate outcome of fat loss.
Embrace the power of each choice that you make today and allow a consistent momentum of good choices to push you through to your goal.
Today is a big deal. Today is all you have.
Make the most of today.
Do This At Bedtime
The best way to ensure that you will make stellar choices tomorrow is to plan for it tonight. Before you go to sleep, jot out your plan for the next day.
What will you eat? What is your exercise plan? What food traps will you avoid? How much time will you spend watching TV?
Write down your ideal day and then sleep on it. When you wake up take that list with you as a guide to making great choices all day long.
Make this a before-bed ritual and watch how quickly you see the results!
Rainbow Roasted Veggies
Eating plenty of fresh vegetables is an excellent, healthy choice. The fiber, vitamins, minerals and antioxidants contained within will do wonders for your energy levels and overall health.
Here’s a simple recipe for roasting vegetables that’s a wonderful side dish for dinner. Use whatever vegetables you have on hand, or seek out the full spectrum of colors for a natural vitamin boost.
Courtesy of RealHealthyRecipes.com
Here’s what you need
- 2 red bell peppers, seeded and cut into ½ inch strips
- 2 orange beets, peeled and cubed
- 16 Pattypan squashes
- 6 mini green zucchini
- 1 purple onion, cut into wedges
- 2 tablespoons olive oil
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- Preheat the oven to 400 degrees F and lightly grease a rimmed baking sheet with olive oil.
- Arrange the veggies on the prepared pan in the order of the rainbow: Red, Orange, Yellow, Green, Blue/Purple. Drizzle the olive oil over the veggies and sprinkle with the salt and pepper.
- Roast in the preheated oven for 20 minutes until browned and tender.
One serving equals: 130 calories, 5g fat, 20g carbohydrate, 13g sugar, 189mg sodium, 6g fiber, and 5g protein.
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James Cipriani - CPT
- Master Level Personal Trainer
- Leader in the Fitness Industry for over 20 Years
- Over 30,000 Personal Training Sessions Completed
- Countless Success Stories, and
- YOUR Fitness and Nutrition Coach in Nashville, TN!
My Place or Yours!
Come to my facility located in the Music Row section of Nashville.
In-home Personal Training available in all of Nashville, Belle Meade, Brentwood, and Franklin.
Train with "One of the Best Trainers in America" - The National Fitness Hall of Fame.
Results begin with the Program, Me as Your Coach, & YOU!
Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.
Specifically...Frequency AND Consistency.
In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work
That means, if you work with me...
1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.
2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.
3 x Week, you should be adding:
- 1 Interval Cardio Day.
On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week.Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.
Are you meeting the Cutting Edge Exercise Guidelines?