In case you haven’t been watching the news lately, you’ve missed the big story-

“A recent study presents evidence that 87 fuel will destroy your vehicle, damaging how well it runs, as well as the length of time it will run. Any vehicle that is using this fuel, or has in the past, will require a great deal of preventable maintenance during the lifetime of the vehicle.”

“Despite this knowledge, individuals are continuing to use 87 to fuel their cars. They consider those who have made the switched to 89 fuel as “high-maintenance,” as they have not seen visible signs of damage, and reportedly, “are not really worried.”“

Ok, this isn’t really happening. But imagine if it was? People would be outraged. You’d be mad you’ve been slowly destroying your car this whole time! You’d stop using 87 fuel, wouldn’t you?

But-

This actually is happening somewhere else- your body. The “fuel” we are consuming is destroying our bodies- wreaking havoc on our arteries, intestines, blood sugar, hearts, blood pressure, fat cells, & quality of life.

The research is there about the foods we are consuming every day. Unhealthy habits are detrimental to our bodies. Yes, our bodies are such amazing machines that they can tolerate it, and still run. But that doesn’t mean the damage isn’t happening. External appearance and the scale tell us little about what’s going on inside (what I’m implying here is that no matter what size you are, you should always choose to put your health first).

I know my body runs best on healthy, whole foods, so why would I say “yes” to a sweet whenever it comes my way? Just because I want to be polite? Because I’ve had a bad day? Because “I deserve it” when the guy I like, doesn’t like me back? (wouldn’t say it if I haven’t been there, too!)

Yes, I eat what some would consider a “restrictive” diet, but my body thrives on these foods. Read the research. I think of it like putting the highest grade fuel at the pump into your car. If you can afford it, and you’ve read countless articles saying it is your car’s preferred method of fuel, wouldn’t you use it? (although in reality, living this way will actually SAVE you money!).

Yes, McDonald’s is cheaper than Panera. But if 87 fuel destroys your car, wouldn’t you be willing to spend a little extra money for 89?

Don’t treat your car better than your body. Give your body the fuel it desires.

Ask yourself, “Is this___(food item) the highest-grade fuel for my body ?”

Thinking this way was a game changer for me. Temptation to eat unhealthy food is no longer temptation. It’s a choice, made every day, several times a day.

Choose wisely when filling up at the pump!

“I’m going to eat healthy all month.”

“I’m going to exercise every day for the next 3 months.”

“I’m not going to stop until I reach ___ pounds.”

At first, you’re all fired up to start a new plan, right? Then the novelty wears off, you get tired, bored, you slip and have a few sweets, and you inevitably “fall off the wagon.”

If this has been you in the past, try focusing on eating well and exercising for ONE DAY.

Give it all you’ve got for Monday, or whatever day it is. When I’m exhausted, I’ll still go to the gym to see what I can do. Even if that means a 20 minute walk on the treadmill, it’s better than nothing- that’s all I could give for the day.

Not every day is going to be great. Some days are very hard for me. Some days, it just comes easier. That’s part of life. One day in a lifetime of healthy eating does not make or break you.

The health decisions you make in the next 16 hours will influence tomorrow. Go to bed with the satisfaction that you gave it what you could today.

And start all over again tomorrow :)

The Arnold Sports Festival was this weekend in Columbus, Ohio!

There were so many events going on this weekend, and a HUGE expo. I went to the expo (it was PACKED.. don’t go mid-afternoon saturday!). The expo has booths for supplement companies, fitness magazines, workout clothes, and so much more!

It’s inspiring for me to see other people living healthy lives. Yes, many take it to the extreme, but these people are motivated and are making something of themselves! Many of them genuinely care about educating you about health.

It’s sad there is a stereotype that people in the fitness industry are not as smart as those in other professions. There are many professionals in the fitness industry who have degrees and some even have PH.D’s. Not only do they have intellectual knowledge, they are incredibly motivated, driven, and have a passion for sharing their knowledge with others!

Maybe I’m defending myself, because I know one day my work will affect this industry. I would love to take what I’ve learned over the years and share my knowledge with those needing inspiration!

I have a bachelor’s degree,  I will have a master’s, and maybe I’ll even have a PH.D. I have intellectual knowledge, I have body knowledge, I have more discipline, motivation, drive,and passion than most people my age.. most people period! I care about my own health, and I care about telling YOU how you can make yours better.

So- try to inspire the people around you by your own healthy habits. Saying “I have to workout” or “no” to a dessert is a testament to the healthy lifestyle. No doubt, you’ll find people can get pretty annoyed with you, but at the same time- they’re learning from you. Be a witness to your friends, family, boyfriend, girlfriend, coworkers.. even strangers at the grocery store.

We NEED more people who are promoting health. The habits you have today affect your family, your friends, your children, and your future children.. If you want to be a healthy person, start living like it now. Don’t wait for the “right” time when things start to slow down in school, at work, or with your family.  Be it now and never look back!

The majority of people do not like change. We get accustomed to the same routine, the same friends, the same foods, the same study habits, and we stick with them (whether or not they really work!). 

We know eating well and exercising is good for us. Why is it so hard to make a healthy change in our lives?

Because it’s uncomfortable. Any degree of change brings us out of the comforts of our typical day. Our brain has to think a little more. We have to develop techniques and strategies to combat obstacles. Is it tough? Yes!  But eating healthy food and developing an exercise routine becomes easier with time.

My head is full of recipes, workouts, tips and plans for adhering to this healthy lifestyle.  This is one reason why I created this blog. I’ve learned through experience, and I want to share my tips with you. I basically have an atlas for the healthy lifestyle in my head! :)

How many of you have set out to get healthy or start working out and obstacles come your way? School and work interfere with your workout plans. You have to stay later for a meeting and didn’t bring a healthy snack. We slowly slide back into our old habits, and although we feel some guilt, it’s comfortable there.

Give yourself time to adjust to this change. So many of us believe eating healthy and exercising is “out of our control.” They shift the blame- “Here is the real reason why I can’t change my life..” and the list follows. I understand some people have very intense school or work schedules and therefore have less time to get to the gym than others do. But- there is always time for healthy eating, and in my opinion, that is more important.

So guess what? It is you. Take ownership. Don’t slide back into your comfortable, familiar lifestyle. As humans, that’s what we’re all tempted to do. Let yourself be uncomfortable. Stay there long enough to make this life comfortable. My comfortable lifestyle is exercising most days of the week, and eating healthy food. I’m uncomfortable with any other lifestyle because this is what I’m familiar with- I’ve made this my reality, and I’m living it each day.

So is it easier for me to live this lifestyle than it is for you?

In some cases, no- I’m tempted by sweets, I know how delicious the Great Wall of Chocolate cake tastes from P.F. Changs, and how warm, crispy and delicious tempura sushi is, and if anything- I want it more than you because I rarely have it!

-but-

That’s bringing me out of my routine.  That’s change. So this is why I believe with time, it is easier to live a healthy lifestyle. You gain ammunition to combat the less-than-stellar food choices out there.

So- it’s time to get uncomfortable.

Educate yourself. Gain ammunition. Make a plan and practice saying “no”.

Develop strategies and plan ahead. Challenge yourself, and as soon as you feel yourself slipping back to your old habits, do something you don’t “feel like doing”, like going to the gym or heading out for a jog outside. 

I’m here to tell you this lifestyle does get easier, but you must put in the work and get a little uncomfortable first.  Yes, you may feel deprived. Yes, you’ll envy your friends. Yes, you may feel a little sorry for yourself. But these feelings lessen with time. STICK WITH IT.

Do something today that takes you out of your comfort zone. Choose a salad instead of a burger when you go out to eat. Order dressing on the side. Skip the familiar chicken nuggets you love to eat.

Everytime you say “no”, store that as ammunition. You just proved to yourself you have more willpower than you think. See where this new road takes you.

Too many of us only have EXTRINSIC motivation to eat well- we only try to eat healthy foods because we want our bodies to look a certain way. Educating yourself about  how your body responds to good nutrition increases INTRINSIC motivation to eat healthy.

This takes you from “How many calories is in that?” to “Nope. That’s not optimal fuel for my body”- this is how you can develop the willpower to turn down the unhealthy foods you love. Sometimes extrinsic motivation just isn’t enough.

I know- some of you may read my posts and think,

“Is this girl crazy? What the heck is she eating? Where does she find time to cook and exercise? Why does she care about health so much? She spends way too much time thinking about food. I wouldn’t want my life to be like that!

I’m obviously an advocate for the healthy lifestyle!

On the flipside, the sedentary lifestyle can seem very appealing.  No one ever talks about this, but come on! Obviously the sedentary lifestyle is not so “painful” because so many of us have chosen to live this way!

What are the ADVANTAGES of a sedentary lifestyle? (a sedentary lifestyle to me is engaging in minimal physical activity-  minimal to no gym sessions or physical activity in a month.) In other words- why don’t we exercise?

+More time to hangout, watch tv, read, go on the computer

+More time to clean my house

+I’ll do better in school- more time to study

+I won’t feel guilty about missing a workout

+Working out makes me hungry- it’s pointless to exercise if it makes me eat more!

+My bed is sooo comfortable!

+I get more time to sleep in the morning

+I’d rather not be frustrated by my lack of results.

I can list the advantages of an active lifestyle, but you already know them. How many articles have you read saying how great exercise is for you? While informative, these articles don’t motivate you.

This is what you need- Not facts, but motivation.

I get it- the sedentary lifestyle is very appealing and to many, a healthy lifestyle just isn’t. I’m tempted to skip workouts, sleep a little longer, eat what everyone else is eating, get carry out, and not push through the physical and mental obstacles I’m faced with each day because of a decision I made many years ago to become a healthier person.

But, you know what? Once you muster up the motivation to change and challenge yourself, you start to wonder,

“What was so great about that sedentary lifestyle? Why was I complacent there? I wasn’t happy with myself, but I wasn’t ready for a change. Why did it take me so long to see that’s not who I am, and that’s not who I want people to see me as- just a typical inactive, overweight college student, 20 something, mom, dad, or elderly person. I want to be strong. I want to be proud of who I am.”

When you start to make that crossover into a healthy lifestyle, learning what motivates you is one of the most important aspects of adherence. I can give you the best trainer, great workouts and the most effective eating plan, but if you aren’t motivated, you simply won’t stick with it.

What motivates you? What will make you turn down the “luxuries” a sedentary lifestyle offers?

We talked about this in my mental health class today-

To change the behavior, you must change the mind.

Making a commitment to a healthy lifestyle goes beyond the act of doing. In addition to changing habits, you must change how you view yourself and your relationship with exercise, health, and eating well.

Change your mind and you will change your habits.

Change your habits and you will change your life!

A sedentary lifestyle is taking the easy way out.

Take the road that’s less traveled these days, and discover who “you” really are.