Tag: weight loss

Exercise and Weight loss

by Goal Fit, posted in Fitness, Weight Loss

A recent article in Time, ” Why you shouldn’t exercise to lose weight” references studies showing that overweight individuals didn’t lose weight by exercising. Don’t let this title deter you from working out.  We all know that the primary driver of weight loss is related to what and how much we’re eating. You can’t out-exercise a bad diet. 

BUT… don’t forget about the myriad benefits of exercise: 

“It’s been shown to reduce the risk of heart disease, stroke, cancer, diabetes, dementia, depression, colds, back pain, osteoporosis and premature death. It can also improve sleep, boost energy, fend off old-age feebleness and even enhance our sex lives.

What’s more, while it’s not very helpful for melting away pounds, exercise can prevent weight gain and improve your appearance by increasing muscle mass and reducing visceral fat, the type indicated by a large waist that’s linked to heart disease and diabetes.

Imagine a pill with this long list of benefits. We’d all be clamoring for it.” SOURCE

end of the year reflection & flow state

by Goal Fit, posted in Lifestyle, Mindset
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WHAT DID YOU SAY YES TO THIS YEAR? BE HONEST WITH YOURSELF – WHAT DID YOU CHOOSE EITHER CONSCIOUSLY OR BY DEFAULT?

Which of these choices served you and which do you need to let go? Decide what you want to actively choose for yourself in 2022.

DON’T PLAY SMALL   – ALL YOU’LL DO IS HIT YOUR HEAD ON THE CEILING OVER & OVER

When you’re FULLY PRESENT, operating *IN* your body, *in the zone*; when you’ve completed something that makes you feel proud of yourself, that is when you’re in alignment or  flow.  When you’ve done something you regret, you can feel both resistance and  resentment – that’s the opposite of flow. It’s pretty obvious what’s the most productive and where the growth happens.

THINK ABOUT WHO YOU ARE – WITHOUT LABELS, WITHOUT OTHER PEOPLES’ OPINIONS IN YOUR EAR AND WHO YOU KNOW YOURSELF TO TRULY BE.

Think about what is and isn’t working for you. Tune into the times that you feel your best – and if you’ve gone off that path, just think about what you know you need to do and re-route. Set yourself up for success by taking the small, daily actions you know you need to take to get back on track to reach your goals & live in alignment with your best self. Keep that commitment to yourself. 

As you move forward, strive to be in flow in your relationship with yourself: stay in your late & do your thing – without worry or comparison. Connect with the people in your life that are important to you: spend quality time, make eye contact & listen. Ask for help from someone who’s been in shoes similar to yours. And now that you’ve reflected on yourself, help someone out who needs what you have to offer.

GET READY FOR OUR JANUARY JUMPSTART!

by Goal Fit, posted in Lifestyle, Weight Loss, Workout

This January, let’s work together to anchor in healthy habits to feel and perform at our best! 

What to expect:

  • 3 week program, January 3-23, 2022
  • Weekly plant-focused Soup/Salad Smoothie recipes make it easy to eat the rainbow & improve your diversity of plant intake
  • Optional workout schedule with 2 new videos per week
  • Weekly journal prompts and guided meditations
  • Optional personalized accountability via text message
  • Live weekly video calls

We’ll also read Tiny Habits: The Small Changes That Change Everything together to help reinforce turning our healthy habits into a sustainable lifestyle!

As always, the Jumpstart is included FREE with your Goal Fit monthly membership for just $10.99/month. CLICK HERE TO JOIN THE MEMBERSHIP!

Let me know if you have any questions or anything else you’d like to see included in the program!

benefits of exercise

by Goal Fit, posted in Fitness

We’re entering a busy time of year, plus it’s cold & getting dark earlier – ugh! Here are a few things to remember if you’re going thru a motivation slump when it comes to exercise.  

*although it’s fine to take a break if your body needs it – don’t push yourself when you’re extra stressed – focus on walking and meditation, maybe some gentle yoga*

  • Improved insulin sensitivity
  • Reduced stress response
  • Improved brain health
  • Reduced risk for chronic disease
  • Enhanced detoxification
  • Slowed aging process
  • Improved digestion

Need some help? CLICK HERE and join us in the Goal Fit Monthly Membership community!

Recovering from a bout of overeating

by Goal Fit, posted in Lifestyle, Weight Loss

Overdo it this week? You’re not alone! But don’t let it derail your progress or get you down! Here are some tips to get back on track:

  • Take some time to think about what contributed to overeating:
    • Was it simply the overwhelming amount of yummy options available?
    • Any triggers like stress or boredom?
  • Freeze any leftovers so you don’t continue picking at them. Transfer any items that have been left out to storage containers & put them away in the fridge or pantry. 
  • Eat from a plate at the table – no more snacking while standing at the pantry or fridge. 
  • Make hydration a priority.
  • Wait until you feel hungry to eat and then have a typical amount of healthy food – don’t restrict yourself – it won’t help!
  • Wait a few days before stepping back on the scale.
  • Commit to some movement – go for a walk or get back to your regularly scheduled workouts.
  • Don’t give yourself a hard time.  Remember – It’s normal to overeat at Thanksgiving, but be sure not to let it continue into the rest of the holiday season. 
  • Use your tracker & stay on track with your Super 60 habits!