10 Tips to Stay Motivated with your Weight Loss. #8 is changing lives

1.     Write Out Your Goals.  There is something very powerful that happens when you take pen to paper and write down your goals.  These need to be specific, measurable, attainable, realistic, and timely.  Its not sufficient just to write down, “I want to lose weight,” write down how much weight, put a number down, and then write out a realistic time line to achieve that. Where do you want to be with your health and fitness 3 months from now, 6 months, 12 months, 2 years? Think about how you are going to measure your goals?

 2.     Plan Ahead.  Plan ahead with food preparation and grocery shopping. Always know where your next meal or snack is coming from so you’re not tempted to sabotage yourself by either going without or eating the wrong thing.  Try not to leave the house without a snack or meal on hand.  Pack a lunch box with healthy snacks for yourself and your kids so the drive-thru is NOT an option when you are hungry.  Always have an AdvoCare Meal Replacement shake, AdvoBars, fruit, raw nuts, deli meat, etc. on hand.

 3.     Go Public.  Let your friends and family know you are on a new nutrition plan and working to achieve some goals. NEVER use the 4-letter word “diet” because you’re NOT on one! Its sometimes helpful to let others know you’re on a cleanse and therefore cannot indulge right now.  This also lets you off the hook when you are at Aunt Faye’s house and she insists you try her chocolate pie.  Take one bite (savor it) and tell her she’s a phenomenal and tempting cook, but you have some short-term goals and will come back for the whole piece once you reach your goal and its time for a treat.

 4.     Drink Plenty of Water.  Your body needs hydration, you know this.  Why? Weight loss, headache cure, healthy skin, more energy, better digestion, and better athletic performance and workouts!  Start creating this habit immediately. The general rule of thumb is to drink AT LEAST half your body weight in ounces each day….more is preferable, but start there.

 5.     Log It.  Keep a journal of your food and workouts to track your progress. Keep a journal of your food intake with food measurements, time of day you ate, water intake, hours of sleep, whether you were mentally focused and energized after a meal or you were lethargic and groggy.  Remember, 80% of what you want to accomplish happens at the table not in the gym!

 6.     Join the Online Community.  Log on to Facebook, Twitter, and our website to become part of our online community.  I post recipes, pictures, extra tips and workouts.  Interact with each other and gain additional support for your efforts. You can also send out an S.O.S. on Twitter or Facebook when you are  tempted by the vending machine at work. For example, “Candy bar craving need help!”  You’ll be bombarded by support and healthy alternative ideas…give it a try.

 7.     Take Baby Steps.  Trying to do too much too soon can sabotage your best laid weight-loss plans.  Start with small, incremental changes that will be sustainable long term and not burn out in a week or two.  Make one small change to your routine each day: drink a Meal Replacement Shake for your breakfast, go to the gym today, only have 1 soda today instead of 3 (or replace it with a Spark is even better), cut out your pre-dinner cocktail, pack your lunch instead of eating out, drink more water.  Once you adjust to each new habit it will give you the success and confidence to keep making more and more small changes that will lead you closer to your goals.

 8.     Words Matter.   You’re NOT on a “diet” you’re on a “nutrition” plan.  You’re giving your body something healthy not simply denying yourself treats. It is also vitally important to believe in yourself and to keep giving yourself positive, affirming self-talk. Those who strongly believe in their ability to succeed, usually do!  Whether you think you can or you think you can’t, you’re right.  Leave the whining and negative attitude in the dust and work towards your goals every day.

 9.     Stick With It and Plan for Real Life.  List all the changes you are making in your life and evaluate them based on outcome and sustainability.  Is working out 7 days a week sustainable and healthy mentally and physically long term? If not, drop it down to 4 times. Are you willing to skip that margarita from now on?  If not, plan on treat meals once in a while.  Let’s face it, you are going to pig out on chips and salsa or skip your workout once in a while.  Slip-ups are inevitable; it’s how you respond that matters. Don’t beat yourself up, just get right back to it the next day. Remember the 80/20 rule, keep it clean 80% of the time and you will see results.

 10. Be Consistent – But Be Patient.  There is a sense of delayed gratification when you begin a new nutrition or workout routine.  Every seemingly small thing you do may appear insignificant alone, but it’s like compounding interest and will add up big over time.  Every workout you do, every time you say no to that brownie may seem small and irrelevant by itself, but when you add those up over time it’s a mountain of effort that will absolutely yield results down the road.

Get Serious.  Get Organized.  Get Results!

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10 Tips to stay on track with your nutrition. #9 will keep your waist skinny and your wallet fat

1. Plan ahead and grocery shop every week. Stay organized.

2. Wash fruit and vegetables when you get home from the store.

3. Cut up carrots, celery, cucumbers, broccoli, bell peppers, etc. and put into individual baggies for a quick and easy snack.

4. Boil a dozen eggs at a time and keep in fridge for an easy quick protein.

5. Always purchase RAW nuts – NEVER salted, candied, roasted etc.

6. Cook protein in bulk and keep in a container in the fridge. What you grill tonight can be tossed on a salad tomorrow for an easy and healthy lunch. At EVERY meal and EVERY snack you MUST have a lean protein and healthy fat. You will not lose weight unless you are eating an appropriate amount of protein and fueling your lean muscle mass which is your engine for burning body fat.

7. Drink your body weight in ounces of water every day.

8. Always take food with you when you leave the house. Get a lunch box/bag with an icepack and take your lunch and snacks to work every day.

9. Try not to eat out too much, it will save you money and there’s an enormous amount of unnecessary calories, carbs, sodium, fat, etc in restaurant food. If you must go out to eat look up the menu online ahead of time and choose what you will have before you get there. Order a clean piece of protein, vegetables, and a salad.  Send the bread, potatoes, and rice back to the kitchen and of course skip the dessert.

10. You shouldn’t let yourself get too hungry. Eat every 3 hours or so and always know where your next meal or snack is coming from.

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Get Fit by July 4th!

fitbythe4th

 

RULES: 
1. You must complete the measurement form to record your STARTING weight and starting inches along with a “before” picture from the front, side, and back views. Submit your “Start” measurements to your AdvoCare Leader/Coach by Monday, June 9th. Please measure to the 1/4 inch.
2. You must complete the Measurement Form to record your ENDING weight and ending measurements along with an “after” picture of you from the front, side and back views. Submit your “ending” measurements to your AdvoCare Leader/Coach no later than Monday July 9th on the Measurement Form WITH YOUR TOTAL POINTS where and as indicated.
3. You must submit 2 pictures of your scale. One on Day 1 showing your start weight and another picture of your end weight on Day 24.
4. The BIGGEST LOSER on our team only will take the cash prize! The winner will be announced on the week of July 14th.
5. You must purchase and begin your 24 Day Challenge by June 10, 2014 and complete it by July 4, 2014.
6. Post questions on Fit by the 4th FB group page.  If you have a question…..so do 10 other peeps.
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Lean in 13

Cheat SheetjpegCheat Sheet2jpegCheat Sheet PDF

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Please Step Away From the Scale

My dear friends,

I want to encourage you and bring you freedom today.   I’m so saddened when I hear the stories and frustrations you are experiencing with your bathroom scale.  You watch the numbers morning, noon, and night to see if they have moved. You weigh yourself first thing in the morning in your birthday suit then have breakfast and weigh again fully dressed before leaving for work. At this moment you’ve already let the scale decide for you whether you’re going to have a good day or not.  You’ve let it tell you whether you’re a success or a failure simply by a number.  I want to bring you peace and freedom today and tell you that you are worth more than a number on a scale.  You are wonderfully and beautifully made and a number on a scale cannot change that.

So many times on our journey we let this one method of measurement dictate our success or failure.  But I’m here to tell you as a coach who has helped hundreds of people lose weight and change their lives that the scale LIES! It does not give you all the accurate information about your progress.  It simply weighs your overall mass at any given moment and cannot tell you other factors such as muscle to fat ratio, circumference, clothing size, energy levels, water intake, quality and hours of sleep, food choices for the day, compliance with your AdvoCare products or even whether you slayed the dragon and worked out today.  It cannot tell you whether you have been 50% compliant or 100%.  It only gives one piece of information when in fact the true measure of your progress is so much greater.

So please, today, STOP IT!  It’s time to step off the scale and return to your life, goals, and action steps.  Put the scale away. You are no longer obligated to step on it everyday in a compulsive habitual stupor and let it tell you if you are a good or bad.

You are on a journey and every morning you have the opportunity to get up and do it better today than yesterday. I encourage you to embrace the journey and find freedom and success in the small actions and new habits that are improving your overall health and the health of your family.  If you do one thing today that brings you closer to your goals, you are a success. Build these actions one on top of another every day.  One small action today may seem small and insignificant, but it’s like compounding interest and will yield amazing results over time.  The journey and destination are worth it, and YOU are worth it.  May you find freedom and peace today on your journey and may you realize the significance of your decisions and the victory in your actions.

Much love,

Coach Heather Hodges

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10 Tips for Success on the 24 Day Challenge

1. Plan ahead and grocery shop every week. Stay organized.

2. Wash fruit and vegetables when you get home from the store.

3. Cut up carrots, celery, cucumbers, broccoli, bell peppers, etc. and put into individual baggies for a quick and easy snack.

4. Boil a dozen eggs at a time and keep in fridge for an easy quick protein.

5. Always purchase RAW nuts – NEVER salted, candied, roasted etc.

6. Cook protein in bulk and keep in a Tuppeware in the fridge. What you grill tonight can be tossed on a salad tomorrow for an easy and healthy lunch. At EVERY meal and EVERY snack you MUST have a lean protein and healthy fat. You will not lose weight unless you are eating an appropriate amount of protein and fueling your lean muscle mass which is your engine for burning body fat.

7. Drink your body weight in ounces of water every day.

8. Always take food with you when you leave the house. Get a lunch box/bag with an icepack and take your lunch and snacks to work every day.

9. Try not to eat out too much, it will save you money and there’s an enormous amount of unnecessary calories, carbs, sodium, fat, etc in restaurant food. If you must go out to eat look up the menu online ahead of time and choose what you will have before you get there. Order a clean piece of protein, vegetables, and a salad.  Send the bread, potatoes, and rice back to the kitchen and of course skip the dessert.

10. You shouldn’t let yourself get too hungry. Eat every 3 hours or so and always know where your next meal or snack is coming from.

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Redemption Monday! 5 Tips to Help Get Back on Track

 

omg-scaleYou’ve had a great weekend and probably indulged a little too much. Now its time to get back on track for the week. Where to start?

1. Start with breakfast. Even though you’ve totally blown your weekend of nutrition you still need to start with a clean breakfast. Don’t EVER skip this vital meal. You need to fuel your lean muscle tissue and get your metabolism going and breakfast is the best way to do that. Be sure your breakfast has at least 14g of protein if you’re a woman (21g+ is better) and for men you need at least 21g of protein (but 28g+ is best). And NO MORE than 27g of carbohydrates for both men and women. An AdvoCare Meal Replacement Shake meets all of these requirements.

2. Eat 5 times today. You should have 3 meals and 2 snacks every day. Don’t let more than 2-3 hours go by without taking on fuel. Your body needs regular nutrition for optimal health but also to burn body fat all day long. Don’t neglect your snacks, and don’t skip meals!

3. Drink at least 120 ounces of water today. You need to flush your body of all the toxins, waste, sugar, alcohol, heavy carbs from the weekend. Get drinking! You should have 10 ounces an hour which will also help with any dehydration issues from the weekend as well as help with any cravings you’re experiencing.

4. Take your AdvoCare products. I recommend starting with an extra Probiotic Restore Ultra and a Fiber Drink this morning. Stay consistent on your Max 3/C/or E vitamins, Catalyst, and Spark today. Be 100% compliant with both your food and your supplements today to minimize the damage of the weekend and get you back on track for a successful week.

5. Get your workout in today, no excuses. Get to the gym, hit the pavement, go to your favorite workout class, go for a walk, or try this 24 minute workout DVD from AdvoCare. Just pop it in your DVD player and hit play. No excuses today, get it done. You’ve had your fun over the weekend now its time to do the work.

FINALLY, don’t hesitate to ask for help or accountability. You are more likely to succeed in your health and fitness goals if you’re not in it alone. Please feel free to email me today for help, encouragement, admonishment if needed but most of all for coaching and accountability. You’ve got this and I’m here to help.

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7 Tips for Holiday Weight Control

holiday-eating-caution-sign1November and December is a festive time, a joyous time, a time for friends, family and where lifelong memories are made. It is also statistically a time of higher stress, lower energy and the average American gaining 6 – 10 pounds! Yikes!

I want to show you how to enjoy the Holiday’s without the average American’s November-December bulging results! You can enjoy yourself, the parties and the food and stay full of energy, calm and not have to gain unwanted weight.

Healthy tips:

1. Never arrive hungry to a party. Have a Meal Replacement Shake or an AdvoBar in the car on the way there.

2. Try to limit Alcohol – Alcohol is 7 calories per gram while carbs and protein are only 4! The average alcoholic drink has 150 to 200 calories in it! With eggnog up to 450 calories! That is 25% of what an average women should have for the entire day. Alcohol also lowers inhibition, which makes it harder to resist the buffet.

3. Avoid Holiday coffee drinks! A 16 ounce Peppermint Mocha has 470 calories, Pumpkin Spice Latte has 410 and Gingersnap is 370! If you feel the need turn to AdvoCare’s Coffechino energy drink! It is only 80 calories, filled with nutrition and tastes great!

4. Don’t rush your meal – it takes about 20 minutes for the stomach to signal the brain that you are full. Eat slowly, really taste your food and enjoy the company of your family and friends:) If you want extra damage control use AdvoCare’s fiber and fat blocker Fibo Trim. The fibers expand in your stomach grabbing saturated fat to make it not be able to absorb and giving you a feeling a fullness! AdvoCare’s CarbEase Plus will slow the breakdown of carbs entering into your blood vessels so the body doesn’t trigger as fast of an insulin response. Less insulin means less storing of fat!

5. Don’t starve yourself! Never decide not to eat because you know you are going to be eating bad food later that day at a party! Your blood sugar level needs to be stable ALL day to not gain weight. If you are going to cheat, eat right the rest of the day (every 3 hours with protein and a healthy fat) and then enjoy the evening. Adding AdvoCare’s ThermoPlus throughout the day will require the body to burn about 150 calories per capsule as it breakdown in your intestinal track. This leaves a little cheat room without engaging the treadmill:) If you need lots of cheat room take Thermo Plus AND hit the treadmill!

6. Journal your food to see what you are really putting in your mouth. When you see what is really slipping into your mouth throughout the day you will be amazed at how the little things add up. Research shows that people who keep a food diary consume 30% less food than those who don’t. hmmmm

7. Stay on your MNS Max vitamin packs and Catalyst! It’s even more important to be consistent with your vitamins and amino acids during the holiday feast time. This will help minimize the damage. Really.

To check out more of the AdvoCare Products please visit: www.advocare.com/09064225 .

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Stay Motivated on your 24 Day Challenge

motiv3Here are 10 tips for motivation and success as you begin or continue your 24 Day Challenge.

1.     Write Out Your Goals. There is something very powerful that happens when you take pen to paper and write down your goals.  These need to be specific, measurable, attainable, realistic, and timely.  Its not sufficient just to write down, “I want to lose weight,” write down how much weight, put a number down, and then write out a realistic time line to achieve that. Where do you want to be with your health and fitness 3 months from now, 6 months, 12 months, 2 years? Think about how you are going to measure your goals?

2.     Plan Ahead. Plan ahead with food preparation and grocery shopping. Always know where your next meal or snack is coming from so you’re not tempted to sabotage yourself by either going without or eating the wrong thing.  Try not to leave the house without a snack or meal on hand.  Pack a lunch box with healthy snacks for yourself and your kids so the drive-thru is NOT an option when you are hungry.  Always have an AdvoCare Meal Replacement shake, AdvoBars, fruit, raw nuts, deli meat, etc. on hand.

3.     Go Public. Let your friends and family know you are on a new nutrition plan and working to achieve some goals. NEVER use the 4-letter word “diet” because you’re NOT on one! Its sometimes helpful to let others know you’re on a cleanse and therefore cannot indulge right now.  This also lets you off the hook when you are at Aunt Faye’s house and she insists you try her chocolate pie.  Take one bite (savor it) and tell her she’s a phenomenal and tempting cook, but you have some short-term goals and will come back for the whole piece once you reach your goal and its time for a treat.

4.     Drink Plenty of Water. Your body needs hydration, you know this.  Why? Weight loss, headache cure, healthy skin, more energy, better digestion, and better athletic performance and workouts!  Start creating this habit immediately. The general rule of thumb is to drink AT LEAST half your body weight in ounces each day….more is preferable, but start there.

5.     Log It. Keep a journal of your food and workouts to track your progress. Keep a journal of your food intake with food measurements, time of day you ate, water intake, hours of sleep, whether you were mentally focused and energized after a meal or you were lethargic and groggy.  Remember, 80% of what you want to accomplish happens at the table not in the gym!

6.     Join the Online Community. Log on to Facebook, Twitter, and our website to become part of our online community.  I post recipes, pictures, extra tips and workouts.  Interact with each other and gain additional support for your efforts. You can also send out an S.O.S. on Twitter or Facebook when you are  tempted by the vending machine at work. For example, “Candy bar craving need help!”  You’ll be bombarded by support and healthy alternative ideas…give it a try.

7.     Take Baby Steps. Trying to do too much too soon can sabotage your best laid weight-loss plans.  Start with small, incremental changes that will be sustainable long term and not burn out in a week or two.  Make one small change to your routine each day: drink a Meal Replacement Shake for your breakfast, go to the gym today, only have 1 soda today instead of 3 (or replace it with a Spark is even better), cut out your pre-dinner cocktail, pack your lunch instead of eating out, drink more water.  Once you adjust to each new habit it will give you the success and confidence to keep making more and more small changes that will lead you closer to your goals.

8.     Words Matter.  You’re NOT on a “diet” you’re on a “nutrition” plan.  You’re giving your body something healthy not simply denying yourself treats. It is also vitally important to believe in yourself and to keep giving yourself positive, affirming self-talk. Those who strongly believe in their ability to succeed, usually do!  Whether you think you can or you think you can’t, you’re right.  Leave the whining and negative attitude in the dust and work towards your goals every day.

9.     Stick With It and Plan for Real Life. List all the changes you are making in your life and evaluate them based on outcome and sustainability.  Is working out 7 days a week sustainable and healthy mentally and physically long term? If not, drop it down to 4 times. Are you willing to skip that margarita from now on?  If not, plan on treat meals once in a while.  Let’s face it, you are going to pig out on chips and salsa or skip your workout once in a while.  Slip-ups are inevitable; it’s how you respond that matters.  Don’t beat yourself up and just get right back to it the next day. Remember the 80/20 rule, keep it clean 80% of the time and you will see results.

10. Be Consistent  – But Be Patient. There is a sense of delayed gratification when you begin a new nutrition or workout routine.  Every seemingly small thing you do may appear insignificant alone, but it’s like compounding interest and will add up big over time.  Every workout you do, every time you say no to that brownie may seem small and irrelevant by itself, but when you add those up over time it’s a mountain of effort that will absolutely yield results down the road.

Get Serious.  Get Organized.  Get Results!

- Coach Heather Hodges

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Drop a Pumpkin by Thanksgiving 24 Day Challenge

Thanksgiving#1jpeg

Drop a PumpkinRULES

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