March 90 Day Goals

Hi everyone!

WOW what a crazy and busy spring time so far!! And UGH – more snow! I’m sitting at my studio this am with a rare morning off before another crazy busy afternoon…and its snowing. When will it be spring?!

So we are almost at the end of March. The first 90 days of 2015 are almost up! As many of you know, I like to do things in 90-day increments. Every 90 days we should reset our minds, our goals, our plans and routines. And why wouldn’t we do this every 90 days or so?

Did you know:

Your DNA renews every 2 months

• Your skin rebuilds itself in 1 month
• Your brain rebuilds itself in 1 year
• Your blood rebuilds itself in 4 months
• Your liver rebuilds itself in 6 weeks
• Your bones build a new skeleton in 3 months
• Your stomach lining rebuilds in 5 days!

So, why not refresh your goal, your plans, your mindset every 90 days? If you have hit your first 90 day goal for 2015 (aka stuck with the New Years Resolutions), then CONGRATULATIONS!! I would LOVE to hear about your goals and your successes so please feel free to email or message me on Facebook.

And if you haven’t hit your goals yet or are struggling, NOW is the time to reset. It’s spring time now – a time for new beginnings. New flowers are blooming, trees are going to begin to bud, people are starting to get out of the house and do more outside.

It is NOT too late to get in shape for the summer and to be in a bathing suit and not worry about wearing a mumu beach cover up! If you are looking for a new plan, a restart to your workout or nutritional plans, please contact me so we can get started TODAY.

Here is my next 90 day Goal:

• Lose 4 more lbs.
• Finish (and not die!) in the Spartan Beast obstacle course race – 12-14 miles and 30+ obstacles. It will take me approximately 7 hours to finish! (4/18/15)
• Complete the Broad Street Run 10-miler road race with my boyfriend and mother on mom’s 63^rd birthday, 5/3 in Philadelphia.
• Earn Equity in Vi as National Director (equity.vi.com for more info on that!)
• Help 3 other people in my team earn a BMW from Vi.

Your next 90 days can have multiple goals, as I have listed above, and does not have to be limited to just a fitness goal. I encourage you to write it down, put it on your mirror in your bathroom or bedroom, or on a post-in in your car. Look at it every day and say “I CAN DO THIS!”.

And when you need help, or encouragement, its just a phone call away.

Happy Spring everyone!

 

Are the Weekends Constantly Derailing your Diet?

How did you do this past Valentine's Day weekend? Did the holiday, as well as the cold and snow cause you to throw your diet plans out the window?

Here is info from a great email I received from AllisonMoyer Fitness, whom I follow on a daily basis. In it she shares her 7 tips for staying on track during the weekend:

All too often I hear "I did great during the week, but I blew my diet on the weekend." It's time to break that on-again, off-again diet mentality. If you have a history of yo-yo dieting, make sure that you're not alternating between being "good" and "bad" throughout the course of a week. Much of this comes simply from changing how you view the weekend. Instead of seeing it as a time to "rebel" and "cheat", view it as time for YOU. Instead of rewarding yourself with food, reward yourself with some downtime, rest, or relaxation. Remember that healthy body composition is about sustainable lifestyle changes, not just a diet plan you adhere to Monday through Friday. Results stem from consistency and creating a healthy relationship with food. TRUST ME- there is nothing healthy about overindulging during the weekend and spending the week trying to atone for it. Instead- begin to focus on making good choices every.. single...day. INCLUDING SATURDAY AND SUNDAY.

1) Revisit your goals during the weekend by planning for the week ahead. With extra time on your hands, why not take a Sunday afternoon or evening to maybe plan out your meals, hit the grocery store, and do some food prep for the week ahead? That way, when your busy week gets even busier, you'll already have a leg up. Think about some personal goals you want to achieve for the week- write them down on post its and place them where you can see them. For example "eat all meals" or "stop snacking."

2) Plan for relaxation- it's the BEST reward for a hard week. Most people want to reward themselves with junk food or late nights out or drinks, but this is only going to be counterproductive to your goals. Most of us are busy during the week and even our weekends can become non-stop errands, chores, work and travel if we aren't careful. So schedule some downtime for at least an hour or two. Whether it's simply sitting and scrolling the TV channels, reading, seeing a movie with friends or even just sitting and reflecting quietly, do something every weekend that recharges you. You'll not only feel better, but also beat stress which helps with body composition goals.

3) Stick to your usual sleep schedule as best you can. Are you someone who has a firm bedtime during the week only to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon!) and also interferes with weight loss. Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday morning and a bad start to the week.

4) Get a workout in.The best part of the weekend is that you have more free time. Even if you don't do your usual training- do something. I personally like to take hot yoga on my weekends and go for long runs. You could go for a walk, try a new class, or meet up with some friends for a training date. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed. Training on the weekends also helps keep you focused on your goals- often times if we take both Saturday and Sunday off we tend to lose sight of our fitness pursuits.

5) Eat like it's a weekday. When you think about it, it makes NO sense to eat differently on the weekend than you do during the week-especially if your food choices during the week keep you fueled and energized. It becomes all too easy to just "forget" to eat on the weekend or skip meals and then just "make up" for it later by over indulging. Make it a point to stick to a schedule, one that mimics your Monday-Friday schedule as much as possible. Be sure that if you're on the go or have things to do that you pack healthy meal options or snacks.

6) Schedule your check in with your coach, or your weekly weigh in for Monday morning. This can be one REALLY effective way of keeping you on track- knowing that you have to step on the scale, take progress pictures, or report to your coach!

7) Don't allow one slip up on the weekend to turn into two days of downward spiraling. If by chance you do make a bad choice on the weekend, or slip up, get control of the situation right away. Make a better choice IMMEDIATELY at your next meal and get yourself back on track. Don't allow one "whoops" to become two full days of erratic over-eating.

 

 

The Holidays Are Over...Now What?

WOW, another 6 weeks of winter according to Punxsutawney Phil! Well it’s February 4^th, holidays have long gone, and Super Bowl parties are over. What’s next?  Well, Valentine’s Day is coming up in ten days; but that’s just one day and maybe a dinner out. Other than that – NO MORE HOLIDAYS!

Now it’s time to get serious. January resolutions have come…and gone. Who has stuck with their goals, be honest. I know I haven’t! I let January slip right past without blinking an eye and it shows on the scale. THEN, I had the bright idea to start my new 90-day challenge on February 1st with my boyfriend. We were both overly committed but, um dumb idea because Super Bowl Sunday was Feb 1^st; DUH!  I partied hard because my beloved Patriots were in the big game (AND WON!!!!!!!!!)  So the beer, buffalo chicken macaroni & cheese casserole and endless Tostitos and salsa blew that goal right out the window. THEN, Monday we had the snow storm so what did I do? I sat inside all day and ate all the left overs. I had to get it all out of the house! 

So here we are at February 4^th and I’m ready to begin, because let’s face it – Memorial Day weekend is just 14 weeks away! Now, how do we get started again?

First, forgive yourself if you’ve already blown your resolutions. It’s okay, the main thing is to get restarted! Don’t feel guilty and don’t give up. If you tell yourself “well it’s just like last year, I can’t stick to anything, blah blah blah…” then you won’t, so stop the guilt and move on.

JUST GET STARTED. TODAY. DON’T WAIT.

Choose your goal – keep it simple, keep it short. What’s your goal for Feb 28th? That’s 24 days, a little over 3 weeks so set a realistic goal; for example lose six pounds or run an extra mile on the treadmill.

Make a plan. Write it down. See it every day. Put it up on your mirror in the bathroom, in your car, at the office on your memo board. See it everywhere!

Plan out your meals. YES do some meal prep. (Need help with that? Check out the blog post from 12/12/14!)

Put your workouts on your schedule! Plan for it. You plan everything else right? So make an appointment for yourself in your calendar at least 3-4 times per week, even if it’s just 30 minutes a day! Get up 30 minutes earlier. Go for a walk during lunch. Do something!

Don’t skip a day. Every day is a day towards your goal. You cannot “be good” Monday through Friday and then party like a rock star on the weekends. Remember, two cheat meals a week. Period.

Don’t give up; it’s worth it in the end.

So, what is your goal for this month? Feel free to email it to me! Declare it! Make it real and I can help keep you accountable for the next 24 days and beyond! My email is info@devontaylor.net.

Bottom line: hang in there. The resolution was not a waste; you just have to get back on track. So go ahead press the reset button and start today!

 

 

Do You Know Who Is Watching Your Every Move?

They say you are what you eat and yeah, that’s pretty accurate. You may not like to keep a food journal, but your body is a diary of everything you eat. Your body is 80% what you eat, and 20% how you work out. This is nothing new – we’ve talked about it before.

But what we haven’t talked about is: WHO IS WATCHING YOU? Do you have kids? Young kids, grown adults – doesn’t matter. Your kids watch and learn from you.  As much as we’d like to say to our kids “do as I say, not as I do,” we know that is not always going to be the case.

Because of the not-so-healthy choices we make as adults regarding our eating habits, our children are learning from us and therefore picking up some of the same unfavorable habits. As a result childhood obesity has increased over the past 20 years. Here are some scary facts from the Centers for Disease Control: (http://www.cdc.gov/HealthyYouth/obesity/facts.htm)

• Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.^{1, 2}
• The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period.^{1, 2}
• In 2012, more than one third of children and adolescents were overweight or obese.¹
• Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors.³ Obesity is defined as having excess body fat.⁴
• Overweight and obesity are the result of “caloric imbalance”—too few calories expended for the amount of calories consumed—and are affected by various genetic, behavioral, and environmental factors

So how can we as adults help reverse this epidemic and not only help ourselves, but help our children? A first step is to accept the Project10 Challenge – for every adult who sets a goal, picks a kit and accepts the challenge to lose 10 lbs., Vi (Visalus) will donate meals to a child in need for 90 days! So if you go and lose 10 lbs. and start on a healthier lifestyle for yourself, WE will donate healthy meals to kids. It really is that simple. To learn more and sign up for the challenge go to www.devonmtaylor.project10kids.com

Not up for the Challenge? No worries – you can actually donate just $24 and VI will match it and donate 30 meals to a kid who is fighting childhood obesity or is undernourished.

In addition to these options, you should also be talking with your kids about healthier choices – especially as they get older and will be out with friends or on their own. Try to steer them away from the unhealthier option of fast food and try for more fresh foods. Yes I know many people think it’s more difficult, and sometimes it can be more difficult when a McDonalds on every corner is simple and fast, but it can be done!

Just remember that children are always watching what their parents or older siblings are doing. Be sure that in addition to teaching them good family values, social skills, work ethic and the like, that you are also teaching them about better nutrition and a healthier way of eating. If you are unsure of how to educate them, because you are unaware yourself (don’t worry – most are), then please feel free to ask!

We need to help reverse this problem with our kids and the first step is helping ourselves!

 

 

New Year, New You...How to Survive This Month

Everyone has made or is making their new year’s resolutions. Most started yesterday right?  Let’s be honest, because of the long weekend for many people, very few people actually started on January 1st with their resolutions – we all waited until Monday, January 5th.

If you started yesterday, chances are many of you have already slipped up! I know I have. I said I wasn’t going to drink until my birthday (two weeks away), but I had an open bottle of wine that I just couldn’t waste, so I finished it last night and “restarted” today.  So I’m just as guilty as everyone else.

Now if YESTERDAY, a Monday, was the day you decided to go to the gym, chances are it was crazy packed; too many people all walking around aimlessly not knowing where to start on day 1 of their new year’s resolutions. Here’s the good news: over 50% of the people who start in January will be out of the gym by the end of the month so don’t get discouraged by the overcrowded gyms! They will start to empty out. Here’s the key: don’t be part of the crowd that quits before the end of the month!!

Here’s how to get through the month:

-Don’t go to the gym on Mondays! I know, seems weird coming from a trainer telling you NOT to go to the gym on a Monday. But Monday is the busiest day of any gym because everyone wants to “start over” after falling off the wagon over the weekend. It’s busy; you’ll get frustrated and end up cutting your workout short because you just want to get out of there.

-The mornings at the gym are typically less busy. Not a morning person? Well, try!  New Year, New You, right? Going to the gym in the AM has many more benefits than going at night when you get frustrated or not at all. Give it a try. It takes up to seven repetitions of an act to create a new habit. So try it for a week! Get up an hour earlier than normal, hit the gym or do an at home workout before work, and you’ll be amazed at the energy you have throughout the day!

-If your gym has classes, try them all out! Even if some gyms charge for their classes, tell them you want to try it out one-two times before paying for a special class. They will (or should) let you! See what classes you like best and try to make it a point to hit that same class and instructor each week. And don’t stand in the back! Stand right up front so the instructor can see you; ask questions about form and make sure you do the exercises properly.

-Pick days and times that are least busy at the gym: early mornings, lunchtime (if you can break away and there is a shower at your gym), Saturday afternoons/evenings and Sunday mornings.  You do NOT have to only workout on the weekdays! My best, most productive workouts are on Sunday mornings.

-Gyms still too intimidating? Then contact me for a customized at-home workout plan!  I will write you a plan to do at home with your current equipment (or none at all) so you can keep on track with whatever your new year’s resolution goals are!  Doesn’t matter where you are – Skype sessions are a great way to get together, catch up and still get a good workout in even if we are not together in person.

Bottom line is be smart about your gym attendance – especially for the next month. If the gym LOOKS too crowded and you can’t get on equipment you want, then see where you can tweak your schedule a bit so you can find a less crowded time to go! Just stick with it through this month and I guarantee all those who WON’T stick to their weight loss and fitness goals for 2015 will quit, but NOT YOU, right?!

Happy 2015!

How to Be Successful with Your New Years Resolutions!

Yes, you will make one. You will declare your 2015 New Years resolution while toasting your friends and family tonight, and you know what most resolutions are about? Getting healthy and making more money!

Well, I can help you with both - and here are some tips on how to be successful with your New Years resolutions so you don't end up with the same ones as last year (and the year before and the year before!)

1). Set realistic goals: If you know you want to lose weight, set a realistic goal with a REAL deadline. Lets say 20 pounds in 3 months. If you have more to lose, then reset that goal after the first 3 months. If you have 50 pounds to lose, don't say "I'll lose 50 pounds by next year" because if you are at all like me, you are a procrastinator, and you will always start "tomorrow", which never really comes.

2).Write it down: and look at it everyday! If you don't write it down, its not real. If you don't see it every day, you have no reminder of what your resolution is all about. Make it an annoying reminder of what you SAID you were going to do until you do it. Be truthful to your word and tell others! Let your friends and family help hold you accountable!

3) Create a plan: A goal without a plan is just a wish. When you write your goals down and set a deadline, come up with the strategy for getting there. If you are not sure how or where to start, ask for help! Whether this is a financial goal or health related, find a professional who can sit down with you to develop the plan and hit your realistic goals.

4) Do you REALLY want to do this?:  Don't set a frivolous goal that really means nothing to you. Do you want to make more money? Why? Do you have a specific reason -ie: pay off credit card debt, or go on vacation - or do you just want more money?  Is this YOUR goal or someone else? Is your boyfriend or mother hinting (or even) nagging you to lose weight? YOU have to want to hit your goal and keep that resolution - you cannot do it for someone else.

5). Don't Give Up!: So what if on January 15 you've already fallen off the wagon! The year isn't wasted. Look at the resolution you put on paper, refer back to the plan and get it done. Don't beat yourself up about it, just pick up where you left off and start again. Ask for help if you need it, but don't just give up.

So go out there and make your resolutions, but be smart and realistic about it so you won't have to make the same one next year!  Have a SAFE, HEALTHY and HAPPY New Year!

 

 

Friday's Food Tips - The Importance of Meal Prep

Every time I mention “meal prep” to people they look at me like I have five heads. Meal prep, what does that mean?  If you are in the fitness industry, you know exactly what that means – its preparing food/meals in advance for the week.

Gut reaction from clients: I don’t have time to do that!  I have 3.5 kids, 2 dogs, a husband, work, laundry, recitals, ball games ….I don’t have time to meal prep too! 

But you eat, right?  You still have to make breakfast/lunch/dinner, right? So here’s some info on WHY you should do a “meal prep” session, and some tips on making it simple(er).

So what is meal prep?

Most of the clients I work with both in personal training and on The Challenge have one major goal in mind – lose weight. There are various reasons and motivating factors as to why, which vary from person to person.  And many of them, as well as many of you reading this, struggle with what to eat. For those of you on The Challenge, 2-3 meals a day are covered with either your favorite Vi-Shake (www.recipes.vi.com) or Vi-Crunch cereal (www.crunch.vi.com), but what the heck else are you supposed to eat?

Do you often stand in front of the refrigerator gazing into what seems like the abyss and say “What’s for dinner? Ugh, I need something healthy… I have a goal… it can’t be high in calories… but I don’t feel like cooking… but I need something… I’ll just order Chinese food”. Sound familiar?

Well, this is where meal prep comes into play. No it doesn’t have to be a daunting task; no you don’t have to eat salads every meal. If you do meal prep in the beginning of the week, your lunches and dinners can be taken care of in about 20-30 minutes – for the week!

So meal prep is simply cooking a few meals all at once, storing them in Tupperware or other containers for easy re-heat or eating for the week.  Like I said, it does NOT have to take a long time and it can be fun! What do most people, especially busy moms, need?  Healthy, fast, food! What’s faster and healthier, (and cost effective) than good food you cook yourself?!

Here are a few tips and key things to keep in mind when doing meal prep:

1)      What to include in a lunch or dinner prepared meal:  

You want protein, carbs and good fat at each meal:

*Protein - 4-6 oz. (for example: chicken, fish, turkey, lean red meat)

*Veggies – Have 1-2 cups of green leafy veggies; can’t go too overboard on this!

*Starchy vegetable (for example: sweet potato) or some kind of grain, like a brown rice or quinoa (less than half cup)

*Optional/maybes: avocado or almonds (if no other fats used in the cooking of the protein or veggies)

 

2) When to do meal prep:

Set aside approximately 1-1.5 hours to do your meal prep in the beginning of the week. I do mine on Sunday or Monday afternoons. Sundays may work for you if you have someone who can watch the kids while you cook and clean up or maybe later after they go to bed.  I KNOW, I KNOW, you’re tired. But if you take the 1.5 hours once a week, you will save time and money in the long run by preparing your meals in advance. It’s a proven concept AND it takes the guess work out of what you can have that’s “healthy”.

3) How to cook Foods for Meal Prep (Source: http://www.leanitup.com/meal-planning-flash-quickly-effectively-prep-healthy-fat-burning-muscle-building-meals/):

*To keep it simple, Bake, broil or grill proteins instead of frying/sautéing.

*Bake sweet potatoes instead of frying or roasting them in tons of oil.

*Steam (or grill) vegetables to maintain their nutrient content as opposed to boiling.

*Use dried or fresh herbs and spices to lower fat and salt content of dishes.

*Sautee vegetables lightly in coconut oil instead of frying to blast fat and up your metabolism.

*When all else fails, eat your veggies raw!

*Braise tough cuts of meat in broth for a few hours for tender protein. Use a crockpot or slow cooker to facilitate this process.

*Use low sodium broth when cooking rice, pasta, quinoa or other grains for added flavor.

*Steam squash and pull it apart gently with a fork to replace traditional pasta for a gluten-free or paleo alternative.

*Marinate meats (and even veggies) before grilling for extra flavor.

*Mix fresh herbs like parsley, cilantro, garlic, and even grated carrots and zucchini into ground meat dishes for succulent and moist proteins.

*Get in the habit of including spinach, arugula, kale, or any other green as a base.

 

4) Not sure what items you’ll need for preparing and storing your food? Before you start any meal prep session consider these essentials (Source: http://www.leanitup.com/meal-planning-flash-quickly-effectively-prep-healthy-fat-burning-muscle-building-meals/):

*LOTS of plastic containers — Plastic containers (e.g. Tupperware) are probably the easiest way to store and transport your meals. With plastic containers you can easily take food from fridge to microwave to meal time in a few minutes. The convenience of plastic containers is honestly why meal prepping for the week has become such a practical strategy for eating right and staying on track.

 

*Cooler — Some health and fitness enthusiasts advocate keeping your meals in a cooler so that they stay fresh until you’re ready to eat. This is obviously an optional piece of equipment. If you work at an office chances are you have access to a fridge where you can store your food, but if you’re on the road a lot, a cooler might be a great option for you. Know your lifestyle and what works for you.

 

*Crock pot or Slow cooker — If you work long hours or have a busy schedule, a crock pot is definitely a must-have for your kitchen. In the mornings before work you can easily put chicken, beef, or your favorite protein in the pot with a low-calorie liquid (think low sodium chicken broth) for an awesome braise that will be ready by the time you come home. Search the internet and you’ll find thousands of recipes for really innovative meals that are clean and lean.

 

*Rice Cooker — Who wants to stand in front of a pot of water as you wait for it to boil? Rice cookers are another fairly inexpensive tool to cook rice that requires minimal effort to operate. Like the crock pot you can easily put brown rice or quinoa in a rice cooker with water, salt, and other spices/herbs. When you come home from work, simply turn your rice cooker on and within 30-60 minutes you should have fluffy and perfectly cooked rice. Bonus points if you cook your protein in the crock pot and your starch in the rice cooker!

 

*Oven safe pans and dishes — When I first started doing meal prep, I ate A LOT of baked chicken breast. For me and many “clean eaters”, boneless skinless chicken breasts are a dietary staple. Baking is one of the easiest (and tastiest) ways to enjoy it. Remember that oven-safe pans are also great for foods other than chicken. You can bake other proteins, veggies, or even whole-grain casseroles and fibrous starches.

 

For those of you who still seem somewhat overwhelmed about planning meals for the week, ease your mind with these no-nonsense tips and tricks:

 

*Start small — You don’t need to plan every single meal for every single day of the entire week. If cooking and storing that much food seems crazy start on a smaller scale. Start with lunches for the work week; that’s only five meals compared to the twenty-one plus you could be preparing. You can handle five right?

 

*Plan ahead — Know what you’re going to eat and make before you even start cooking. There’s (almost) nothing worse than when you are in the middle of a meal prep session only to find that you’re missing an important ingredient. Bottom line, figure out what you’re going to eat that week and what basic meals you’re going to rotate around. Write down the ingredients and the amounts if you need to before going grocery shopping.

 

*Cook in bulk — If you’re making chicken for four lunches and three dinners that week, cook them in the same pan. You can easily season them after they’re cooked for two totally different flavor profiles. The same goes for starches. If you know that you’re going to be consuming eight meals that each include ½ a cup of rice, cook all four cups at once. Make a HUGE batch of chili or stew in the crock pot for the entire week. You’ll save time, energy, and money!

 

*Get creative — Sick of chicken and broccoli every night? Try substituting beef! Instead of always eating pork and quinoa, try adding cilantro, bean sprouts, and snow peas for an Asian inspired stir fry. With all the different proteins, carbs and veggies you’re preparing, there are a ton of different combinations you can make to keep you from getting bored (and maintain a variety of nutrients in your diet). Challenge yourself to see how many different meals you can make with only a handful of ingredients.

 

 

Don’t let the idea of time and a messy kitchen overwhelm you. It takes some time to get into a routine, but once you start staying on track with your goals is much easier!