Change Takes Time

Sometimes we give up when we're so close to success...don't let this happen to you. Stick with your goals; a few off days don't constitute failure, get back on track and try again. Success is possible when you work hard and never, ever give up.

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Fitness Is Not In The Knowing

You get fitter by DOING things to change your life, not by just thinking about it or just reading about it.

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Don't Wish For It Work For It

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Remember WHY you started

He who has a strong enough 'why' can bear almost any 'how'.  -Friedrich Nietzsche

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Be Active

Repetition is the key...

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It IS Possible

That voice in your head that tells you it's impossible, is a liar!

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Persistence Pays Off

If you persist you cannot fail. Just keep going and you will succeed.

Build Muscle To Increase Metabolism

Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate. -webmd.com

I'm Closer Than I Was Yesterday

Eat Clean Train Mean

Get Your Mind On Your Side

Successful weight loss is more than just eating healthy food and exercising regularly. A very important,  and much overlooked component, is the way you think about weight loss and the way you think about yourself. You can ruin your weight loss efforts if you indulge frequently in negative thoughts and you can increase your chances of success if you frequently practice positive thinking.
Below is a list of common negative thoughts on weight loss, with a list of substitute positive thoughts you can think instead.

You Are Stronger Than You Think

If you think you'll never have the willpower to create a healthier lifestyle and achieve permanent weight loss, then STOP thinking this way because it is not true...You have the strength to do just about anything you put your mind to. 

Choose ONE SMALL GOAL that you know you can achieve, and every day, start to practice the steps that would make that goal a reality. Your goal could be to eat from a smaller plate, or to exercise for 10 minutes more every day, or instead of five cookies a day you'll eat only two. You'll know your goal is too big if you keep failing at it, in this event choose an even smaller goal and keep practicing it DAILY for a month. At the end of that month choose a new small goal and start practicing this new goal daily as well. Within a year you will have acquired 12 brand new, permanent habits that will prove you do have the strength to change to a healthier lifestyle...and of course the added bonus to this healthier lifestyle is that you would have also found the key to PERMANENT weight loss.

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You ARE Changing

Don't rely on seeing day to day changes in the mirror for motivation to stick with your goals. Just know that if you work out regularly and you make gradual changes to your diet, your body will DEFINITELY CHANGE.  Take progress photos each month and in a few months the proof that you've changed will be very clear to see.

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Work Comes BEFORE Success

If you work for it you will be rewarded...GUARANTEED...you ALWAYS get back what you've put in.

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Get Started

The secret of getting ahead is getting started.

Stop thinking about it and just START. You don't have to do it perfectly, progress and 'perfection' will come with time. The important thing is to start and continue repeating that new action, whether it's eating smaller portions, lifting weights, drinking more water, increasing your exercise intensity...stop thinking about it and JUST START.

Sweat Is Magic

Sweat is magic, cover yourself in it daily to grant your weight loss and fitness wishes.

I love these words and have found them to be true in my own life. I don't feel I've had a proper workout until I am drenched in sweat. It's like my measure of how hard I'm working...if I'm not sweating, I work harder until I do.

Believe You Can

What is your belief about your future weight? Do you believe you'll lose weight or do you believe you'll just get bigger? Whatever you believe tends to become a self-fulfilling prophecy. You can change your negative beliefs by recognizing that successful weight loss is a process which involves a GRADUAL change in your eating and exercise lifestyle.

Remind yourself that others have succeeded at changing their lifestyle and so can you. Remind yourself that there are many other areas in your own life that you have already changed in the past, and if you can change those things you can make changes to your diet and your activity levels too. Successful weight loss is a bit of a mind game and one of the first moves in that game is to increase your belief that you really CAN do it.

Just Go Run

Running is one of the best exercises you can do. It's free, no equipment is necessary (apart from running shoes) and most people can do it. You'll burn more calories running than with just about any other exercise and it's a great way to develop cardiovascular strength. Start small by running for a minute then walking for a minute, and gradually repeat this process till you feel able to run for longer periods.

Just Start Again

Every day is a new beginning, so forget the failures of yesterday and start again today. Each day you start again, you get a little bit closer than you were the day before.

Be Your Own Kind Of Beautiful

Sometimes we can lead unhealthy lifestyles as we strive to meet unrealistic and unhealthy standards of beauty. You don't have to be stick-thin to be beautiful, or have a media-driven, stereotypical look to be beautiful. You don't have to have the body of a supermodel or look like a Photoshopped celebrity to be beautiful. There are many other standards of beauty in the world..find and adopt those that work for you.

Decide Commit Succeed

The three most important steps to take to lose weight are...

1. Decide that NOW is the time to begin to take control of your weight...no more procrastinating.
2. Make a commitment to take small steps every day to change your eating and exercise habits. 
3. Promise yourself that no matter how many times you may fail along the way, you will succeed if you remain persistent and NEVER, EVER GIVE UP.

Get Sweaty and Do It Often

I recently took the decision to work out (on my elliptical) till I sweat for 30 minutes EVERY DAY. I used to try to workout 3-5 days per week but found it hard to get back into it after my days off, and often a whole week or more would pass before I would return to exercise again. Now daily, sweaty exercise, is a NON-NEGOTIABLE deal I've made with myself...and it's beginning to pay off.

Believe You Can

Do it now, sometimes later becomes never. You can have results or excuses not both. Set your goals high and don't stop till you get there. Believe you can and you are halfway there.

Lifting Weights Make You Lean Not Bulky

Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. So for someone burning 2000 calories per day, that's a potential 300 extra calories, burned every single day.

Testosterone is a very important factor in the development of muscle shape, so as women have very low levels of this hormone their muscles develop differently, meaning a little resistance training will not lead to a bulky, butch physique.

Read more...

Hard Work ALWAYS Pays Off

Nothing in this world is handed to you. You have to go out and get it! Nobody said it would be easy but hard work always pays off.

Never Give Up

Never give up. Your dream is possible. Turn the negative into the positive and you'll be unstoppable.

Eat Clean

The Basic Principles of Eating Clean
Eating clean involves not only choosing the right foods to eat but also avoiding all of the junk foods and processed foods that are so readily available. The keys to good health and proper nutrition are in the following principles:

Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and seeds.

Avoid processed foods: Processed foods are any food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, don’t put that food in your shopping basket.

Read more...

Find Your Motivation

What motivates you might not motivate me and vice versa, so find what motivates YOU and keep on doing it. Start small, take baby steps, be consistent, and you are guaranteed to see results over time.

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Drink More Water

Just another reminder that water is your weight loss best friend; it helps you feel full, flushes out toxins, and relieves bloating...make sure you drink at least 8 glasses every day.

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Your Dreams Deserve Your Best Efforts

All our dreams can come true if we have the courage to pursue them.

Eat Clean Get Lean

Life Is Like A Camera

Life is like a camera; focus on what’s important, capture the good times, develop from the negatives, and if things don’t turn out...take another shot.

You'll Be Rewarded For Your Hard Work

Trust the process...change takes time. You'll be rewarded in the future for all your hard work. 

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Drink More Water

We can never get too many reminders of this...

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Make Time For Yourself

Get your priorities right; by making time to nurture yourself, you make yourself strong enough to take care of others.

You've Got To At Least Try

Doing something, no matter how small, will always be better than doing nothing at all.

There Are So Many Good Reasons To Workout

I work out for confidence, strength, the feeling of accomplishment, health, my loved ones, happiness, stress relief, and most of all, for me!

Find Exercise You Enjoy

Fitness needs to be perceived as fun and games or we subconsciously avoid it. -Alan Thicke

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It's Not A Diet

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Nothing Is Impossible

"Nothing is impossible, the word itself says 'I'm possible'!" -Audrey Hepburn

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Every Day Is A New Opportunity

Every day is a new opportunity to reach your goal.

I Am a Strong Woman

I believe in myself, I am a strong woman! I will reach my goals, NOTHING & NOBODY will hold me down again, this is MY time to shine!

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Your Struggles Develop Your Strengths

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. -Arnold Schwarzenegger 

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Hard Work and Consistency Will Get You There

There is no secret routine, there is no magical number of reps and sets.There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed.

You Can Have It If You Work For It

Hard work pays off!

Running Gets Great Results

Running has never failed to give me great end results, and that's why I keep coming back for more! -Sasha Azevedo

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Eat a Salad Every Day

Physical Activity Is Important

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. -Plato

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Dare To Dream