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5 STEPS TO BOUNCE BACK AFTER HOLIDAY BINGE

01/03/2018

 

Bouncing back after a typical binge is never really fun - it requires both mental and physical reset, because switching back after a rejoicing holiday mode often feels blue...The promises you set earlier for a healthy lifestyle are now being challenged...BUT it is not your fault after all! LOL Who could keep their fingers away from those tempting stuffings, buttery rolls, tasty morsels, pies, pies and more pies...yumm! Even our strongest commitment to eat healthy slips aside after seeing such taunting dishes right on the table…in front of you...

 

Well guys, if you are swept off your feet y the holidays and dove deep in such temptations - don’t worry! I got you, so just follow my tips: some extra exercises and smart eating will help you  go “back to healthy self” and on track. Let’s review 5 simple steps to bounce back after a holiday binge:

 

1. STOP FEELING WRETCHED: The most excruciating thing that follows after a holiday mode is the guilt of not sticking to your commitments. And nothing can be more detrimental than beating yourself up for a temporary setback. Just let it go and rather have a positive outlook by remembering the unforgettable memories you just created for years to come. Don’t starve yourself at the holiday table, enjoy socializing with friends, do not obsess with the temporary weight gain etc. as all of it will just damage your body more… psychologically. Instead set a clear date when you will refocus on your regimen, healthy routines and regular exercises; catch plenty of sleep in the meantime and give it all a fresh start comes that DAY! You can do it!

 

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2. GET EXERTED: One thing that we tend to neglect the most during the holiday mode is  “ EXERCISE” . You run last minute errands, cook, arrange family reunions and friends gatherings, buy and wrap gifts, shop for tickets, go on vacation - you name it! There is not enough time in a day to squeeze a workout in, if you are not in fitness full time LOL. So my advice when it’s time to bounce back after the holiday season is to create a NEW FUN routine that will keep you engaged and on track! So get back to your daily exercise routine, start hitting the gym and it’ll be better if you invite a friend along who can motivate you. Accountability!

By the way, check out my revolutionary fitness program that will get you to your  FITNESS goals in just 30 days!  Get.Reinvented was specifically developed with a thought in mind that you can exercise from anywhere at any time and not worry about counting calories and wondering what to eat! Fitness simplified!

 

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3. START SETTING GOALS: Jump start with setting clear and REALISTIC goals. It is important to understand that after the holiday break, your cardio level is depleted (usually after no cardio exercise for 2 weeks you need to start from scratch and build it up gradually). Do not overwhelm yourself by defining goals that will depress you, as you will feel tortured and out of breath. And always remember “slow progress is better than no progress”. Strategize and create a workout schedule to follow. Write out the days and routines and display it on a fridge or on your office desk. It will HELP! I promise you! Meal prep for the week ahead and store the food containers in a fridge where it is easy to grab it on the go! In about a month revisit your fitness routine and add a few more exercises, reps, increase intensity level and/or weight resistance. You are ready to step up your game in a bout a month of consistent training!

 

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4. HYDRATE YOURSELF: After days feeling tipsy, it’s important to hydrate yourself to flush out any toxins from your systems and leftovers of that bold rich wine! Therefore, drinking water throughout the day is essential. Try to drink half of your weight in oz. This helps to sustain your hydration levels and boost up your energy along with metabolism. So keep yourself hydrated!

 

5. PLAN YOUR MEALS: It’s very important to eat smartly. Plan your diets and stick with it. Starting your day with an energy packed breakfast keeps you fuller for a longer time and you eat less during the day. Make sure your breakfast includes proteins, fibres and some energy packed smoothies which can be a perfect energiser that picks you up during the morning.

 

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Just these simple 5 steps will get you back on track after caloric get-togethers, one too many drinks and plenty of relaxing.

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5 COMMON MISTAKES WHEN TRYING TO LOSE WEIGHT

12/27/2017

 

There are so many articles on tips for wellness and pointers on how to stay on track with your weight loss journey. But…. there is little information on the actual mistakes people tend to make when we talk about a fitness journey to a weight loss and better physique. So how about I do a recap of the most common mistakes?

 

1. Too much devotion: I know it’s very important to be focused and dedicated on your path to the goal, but when you kill yourself to achieve something, it is not going to work. You need to ENJOY the process and make it your lifestyle. For example, you said “I will only stick with healthy foods.”, “I will exercise regularly for 3 hours”, “I won’t cheat” And there is a long list to continue, but at the end of the day stuff happens and it ends up being NOT what you had planned for. So, be realistic and understand that changing your lifestyle in a day is not possible, seeing the results in one day is not possible. You need to prepare yourself physically as well as mentally. Try keeping it easier at the beginning. This will help you maintain your stamina in the long run.

 

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2. Try finding out the “WHY?”: this is the most important question that either makes you achieve your goals or just drop the idea of going for it at all midway.Never forget why you started. Sure, you are gonna feel tired coming home after busy day at work. Sure, you are gonna find a few excuses why you should miss a workout or have a hearty meal, but trust me... when you remember WHY you started, it will be easier for you to keep going! As simple as that! Also, stick to the real reason instead of superficial. Health and overall body condition should be your main reasons when battling the weight.

 

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3. Avoid giving yourself excuses: when things don’t turn out our way the easiest thing we love doing is nothing but making silly excuses to ourselves “I am really busy & I don’t have time”, “I don’t think it’s my cup of tea” instead why not ask yourself “what do I do to spare some free time?”, “why can’t I do this?”. What I personally feel is it’s the priority that matters because there are thousands of busy people out there who still manage to take out time from their busy lifestyles and devote it to their fitness regime, why can’t you? When there is a desire - there is a way. Excuse is not a "way", it's an easy way out. Feeling the difference?

 

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4. Overlook nutrition: Okay, your skinny friends may say that you can eat whatever you want as long as you work out. No, it does not work this way.I have said it before and I will repeat that not all food is the same and it really matters for your long-term health and day-to-day functioning perspective. Therefore, be smart about what you eat.

 

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5. Lack of a beholder: when you have the urge to cheat and no one sees it, it becomes easy, right? Get workout buddy or a personal trainer who can keep you accountable to your success and cheer on your achievements. So, allow people around you to help you in achieving your goals. Share your New Year resolutions with your family and loved ones to accomplish them with a greater chance!

 

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I have a perfect way to help you stick to the New Year resolutions and live a healthier life in 2018! Get.Reinvented with me!

 

Experience the FUN and EFFECTIVE workouts, enjoy the yummy and wholesome nutrition plan, join a community of same-minded people on a weight loss journey!!! Enter my Get.Reinvented club and feel the energy and the drive! You will not stop and I will personally watch you to the finish line!

 

So, just stop waiting for a perfect day, month or week…just START your TRANSFORMATION right now! Let's Get.Reinvented

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11 WAYS TO STAY ON TRACK WITH YOUR NEW YEAR's RESOLUTIONS

12/22/2017

NEW YEAR RESOLUTION AND WEIGHT LOSS - HOW TO STAY ON TRACK

 

With 2018 around the corner, I am sure all of you must be looking forward to the most common tradition “NEW YEAR RESOLUTION”. It’s a perfect time and opportunity for all who just couldn’t give their best in the previous year, for those who wanted to make a fresh start but procrastinated thinking they’ll start it from next week, next month or perhaps sometime in a near future.

So guys, now it’s the perfect time to set the important goals that will help you change your lifestyle, health and fitness for the better! Such planning should help you stick with your New Year resolutions! Now, let's dive in and get you going!

If you are really serious about changing your life and making it better, you need to first focus on getting in shape. Losing weight is usually the .... top priority resolution for most of you and combining it with “exercising”, “staying fit” and “eating healthy”. It’s very easy to go to the gym, start exercising, plan a diet, but what’s tricky is to stay on track in the long run, therefore you need to be sure that your plan is solid.

 

Tricks to weight-loss:

 

1. Get rid of scales: Try not to obsess with the weight that's displayed on the scales! Go for BMI! Remember, muscles weigh more than fat tissue and when you first start exercising you start building lean tissue aka muscles. So this will explain why the weight may have gone up actually after the few first week of training.

To calculate your BMI:

- divide your weight in kilograms (kg) by your height in metres (m)

- then divide the answer by your height again to get your BMI.

 

2. Choose the intake of calories wisely: it’s not just about the “in” and “out” of calories, it’s more about the choice of macro nutrients you decide to consume because not all calories are equal. The kind of calorie you put in and how it is going to be processed by your body also helps you in achieving your weight-loss goals. For instance, if you eat three  Eggs over a candy bar even though the caloric value is the same, the same the egg is a better option as it will regulate your insulin, maintain your blood sugar. And the protein in it will keep you feel fuller for a long time and helps you build a lean tissue.

 

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3. Understand the real meaning of metabolism: People tend to confuse the BMR( Basal Metabolic Rate) with the RMR( Resting Metabolic Rate) without realizing that both are different when it comes to numbers. The BMR is your metabolic rate if you sleep all day whereas, the RMR is your metabolic rate if you have been on the bed all day but ate your meals and did some moving. Therefore, the RMR is the number to be calculated to check the burned calories. Once you understand this properly, you know how to check the caloric needs!

 

4. Choose whole foods over processed: looking for a real difference in your waistline? Keep your diet to unprocessed foods as your body understands the real food chemistry.Go for square meal plates and wholegrain and wholesome meals. Basically the less your food was processed (cooked in oil, marinated, etc.), the better it is for your body overall. Go for fruits vs sugary desserts, as it will be the best choice for you in complex carbs.

 

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5. Focus on your Sleep: did you know that the amount of sleep makes a huge difference in your weight. Sleep disorders and weight gain have a strong connection. The reason why this happens is because your body lacks energy when you do not sleep well and regularly, so guess what you turn to for the energy source? You are correct if you said "food". You basically start eating more to compensate for the lack of sleep. And this contributes to unwanted weight gain. Therefore, try adopting natural sleeping habits “early to bed and early to rise” and make it a priority in your life.

 

6. Break the myth “healthy can’t be tasty”: Guys, “an ounce of prevention is worth a pound of cure” and this is just so true when it comes to clean eating. Try innovating your snacks and meal prep ahead of time, so that it is easy for munching when you feel hungry. Eat with the period of 2 hours, so that you do not overeat, but instead keep your metabolism going with smaller size meals and healthier choices. Your body is a machine, so fuel it right!  

I created Get.Reinvented fitness program so that it shifts your perception on dieting and exercising. Forget diets! They suck and do not work! Simply put! I am going to teach you how to eat healthy with a smile. I ve got over 75 yummy and healthy recipe for you to choose from and mix/match! Give it a try!

Guess what: my nutrition plan Eat.Reinvented accounts for sweet recipes and desserts. And together with the effective trainings you will be enjoying your weight loss ride!

 

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7. Have a cheat sheet ready: We all heard it: you end up putting on more weight that prior to starting a certain diet. That is because it is a DIET and your body is deprived of certain foods and macro nutrients. So have a cheat sheet ready for such cases.

What is it that will satisfy your sweet tooth? Dark chocolate or apple slices dipped in organic almond butter? Yum!

 

8. Be patient with progress check: when it’s about the progress check many of us can be impatient. Guys, in order to have an accurate picture of your progress, you need to do it weekly, as daily measuring and scales will not work. Water retention, bloating have a big role to play. So instead of doing daily check-ins set up weekly check-ins instead.

 

9. Celebrate and reward yourself: sounds silly…but, why wait for someone to reward you for the achieved success?  We all have grown up getting little rewards for our achievements so why stop now?.Go out for a happy hour with friends and share a healthy appetizer (lettuce cups with chicken always work!), take yourself for a massage (after all you worked so hard staying on track!) or simply buy yourself a new FITNESS outfit that will keep you motivated to work out even harder!

 

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10. Jot down your goals: jotting down your goals really helps in making up for them. All that is required is placing this written goal at a place where you can view it everyday. This keeps you committed to your weight-loss. Keep yourself accountable by sharing your plans and goals with your friends and let them be a part of your weight loss journey. They will help you stick to the New Year resolutions.

 

11. Keep yourself hydrated: So many times my clients ask me: why do I have a headache after a workout? And when I ask them if they drank enough water, the answer is: no, I forgot my bottle. Well, your body has a way of sending you signals when you are getting dehydrated. The general recommendation is to drink half of your weight (in ounces) daily. For example, you weigh 150 lbs. You need to drink 75 ounces of water daily for needed hydration. Our bodies consist mainly out of water, as you know. On another note: try drinking when you feel hungry. A lot of times you may not know this, but you feel thirsty and NOT hungry and all your body is asking for is fluids! So try to nourish your body with enough water and you will see the difference shortly, because you will not feel so hungry throughout the day.

 

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EASY & YUMMY RECIPE FOR CHRISTMAS DINNER

12/21/2017

So we are all overwhelmed with searching for gifts, recipes and trying to impress our guests and loved ones. I'd like to share this yummy dish with you that I recently cooked!

 

Okay, I've got a cool and EASY and HEALTHY recipe for you to impress your family and guests!

 

*** Sea bass in olive oil/lemon marinade ***

 

What you need:

-  mid size sea bass (whole fish, but cleaned out)

- 1 lemon

- 4 tb spoons olive oil

- pepper/salt to taste

- 2 garlic cloves 

- parsley bunch

 

THAT'S IT!

 

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How to cook it:

- make sure you clean out the fish and wash it good. (* Costco has really generous sea basses in store!)

- crush the garlic and mix it with olive oil, salt and pepper. 

- smother the fish (inside and out) with the olive oil marinade and let it sit for a few minutes in a glass casserole

- dice up the parsley and sprinkle it over the fish

 

Cook it for 20 minutes at 385 F

 

Enjoy with a side salad or mashed potatoes! 

 

Guys, this is so yummy and mouthwatering! Seriously!

 

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