Welcome to Fitness Express Way Lunchbox Minute
By Jennifer Saunders


With a new year upon us, most of us will be making resolutions in various areas of our lives. One of the most popular areas it seems is that of health and nutrition. Some of you out there will be able to stick to your goals and find success but for the vast majority the feeling of accomplishment will fade quickly.

This occurs because we don’t have a clear plan of what we are working towards, our goal is not realistic, or we don’t have an understanding of how to eat properly. Many will turn to fad diets as an answer to their questions and some will spend hours in the gym only to find themselves more hungry and then indulge because they have worked out.

Today I would like to give you a few ideas to help you achieve your goal and see it through to completion.
Set a specific and realistic goal that has a time limit and a reward. (Not food related) Instead of looking at losing 50 pounds, start with 10 and give yourself 4-8 weeks to do it. A reward could be a good book, movie night, or new item of clothing.
Be aware and conscience. Most of us move through life without really paying attention to what is around us. Life can become mundane and predictable and we just go through it unaware of our actions. Pay attention to what you eat, how you exercise, how you feel and how you act or react to what’s around you. One way to help with this is to keep a food journal that records what you ate, how much when, where, who you were with and how you felt. I know the idea of this may scare some of you away but it can be a tool to help you become aware of your eating patterns and find areas where you are doing well and where you need some adjusting. A food journal helps you be accountable to yourself and become more aware of what goes in your mouth and why.
If you are one of the many that don’t like big gyms or find yourself intimidated by all the equipment commit yourself to work out at home or to hire a personal trainer. Trainers will help you learn how to use equipment properly and set up an exercise program to help you meet your exercise goals. A trainer will push you harder than most of you are willing to push yourselves and can help you meet those goals. Remember though, trainers are not responsible for you meeting your goals, YOU ARE. A trainer is there to assist you in your efforts to achieve success and want it for you just as much as you do. Do your trainer (and you) a favor and be committed.
Eat clean. Many of you have a fear of carbs. Well the truth is, you need them. Go for generous servings of good clean complex carbs. like fruit and veggies, which are satisfying for active bodies. Compliment with lean protein such as chicken, eggs, turkey, pork and white fish. Add essential fats like flaxseed and unsaturated oil to help burn fat efficiently. Also remember: water, water, water. Keep yourselves hydrated to help your metabolism function properly. Even though you are eating clean remember to watch those portion sizes and go for 5-6 small meals a day and not three squares. Keep your body fueled and burning all day long.
Remember to celebrate all wins. If you have a good day and stay on track, celebrate. Turn on some music and dance or look yourself in the mirror and congratulate yourself. Celebrate somehow!
If you find you have slipped don’t be too hard on yourself. Pump your fist in the air and say, “yeah”. We need to train our brains to be successful and know what it feels like. Then go back and evaluate how you can do better tomorrow so you can celebrate. Being positive with yourselves will be a huge part of this Endeavour.
Have a support system. Find a spouse or significant other, a friend or neighbor who you can report to if needed about your progress. This person should also be able to be there for you if you need a bit of encouragement. Remember, you don’t have to do this alone and there are plenty of people out there willing to support you. Go and find them.
Now go out and have fun and be great! You can do this. We at Fitness Express Way are here to cheer you on and support you to success.

For more information on personal training, weight loss, and fitness clothing and equipment visit www.fitnessexpressway.com. Jennifer Saunders is a personal trainer and advisor there.