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!