Motivated2Move - Motivating Women Who've Tried It All!
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Motivation Series - Do This, Not That!
Motivation Series - Baby Steps!
Delicious Diary Entry - My Book Club Chat!
Motivation Series - Do This, Not That!
Motivation Series - Herbs & Spices!

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Kathleen's Blog

Motivation Series - Do This, Not That!



                                                     Motivation Series
                               "A healthy dose of motivation with a twist"



Do This:

1. Why eat chemicals that look like food when you can eat real food?

2. Why drink liquid sugar when you can drink healthy liquids?

3. Why eat out everyday when you can cook at home ?

4. Why eat too much when you can eat just enough?

5. Why gain weight when you can lose weight?

Not That:

1. Don't eat a daily diet of processed foods.

2. Don't drink your calories when you can eat them instead.

3. Don't eat fast food fast.

4. Don't overeat.

5. Don't gain weight.

Motivating Tip
To lose weight and keep it off, eat real food but not too much. Only eat as much as you need and leave the rest. It's alright if you don't clean your plate.

Motivating Quote
"Good health starts with good food."
M2M



Motivation Series - Baby Steps!



                                                       Motivation Series
                                 "A healthy dose of motivation with a twist"



When starting something new, like a new way of eating and exercising it takes time to get in the flow of things. You might start off with a bang and then fall flat. But, don't give up, just keep trying until you get it right, take baby steps and you will get there. It's not uncommon to stop and start several times before sticking to something new and it finally becomes a habit. And that's when things get easier, when it becomes a habit. It will be so easy to do you won't even have to think about it. 

Motivating Tip
It takes time to develop a new healthy habit but once you do it will be just as easy to do as any bad habit. Take baby steps, start small with just one change then keep adding to it. 

Motivating Quote
"Baby steps win the race."
M2M 





Delicious Diary Entry - My Book Club Chat!


                                                  
                                                   Delicious Diary Entry
                                 "A healthy dose of motivation with a twist"


    

My name is Ms.Delicious Diary and my job is to see how my clients are really doing when it comes to their weight loss journey. My favorite clients are Super Size-It Sally and Low-Calorie Lucy, along with their close knit group of friends. They all have their own way of dealing with their issues, and the funniest nicknames to prove it as you will see as you read their diary entries each week. I hold the key to the diary in this special little green bag. My fingers are itching to unlock the diary and see their weight loss or gain, and check their delicious food entries.
                                         

Dear Diary: My Book Club Chat!

Super Size-Sally:

Page 69 reads: Chrissy had a long hard day at work and was feeling a bit over whelmed with all the things she had to do. Her to do list was growing by the minute and she just wanted to rip it to shreds. But, she decided to take out her frustration on a bag of Oreo cookies in her cabinet, it was all but over now. She started with two and just kept going back for more and more and more but she could not find any comfort in that bag of cookies no matter how many she ate.....

Low-Calorie Lucy:

Page 70 reads: We all no what comfort eating looks like and it's usually not pretty. It's not so bad if it only happens occasionally, but if you find yourself doing it often, that is not good. Try looking for other things that bring you comfort and have them in place and ready to go when you need them. Don't wait until you need comforting to find something to comfort you. Think ahead and plan ahead so you won't end up eating for all the wrong reasons....

Lifestyle change of the week!
Planning ahead is a game changer for almost everything in life. When you plan ahead it changes the outcome to a positive one. Planning ahead for those times when you need comfort will prevent you from turning to food as your first choice.

Motivating Quote
"Miss a meal if you have to but don't miss a book."

Motivation Series - Do This, Not That!



                                                   Motivation Series
                              "A healthy dose of motivation with a twist"

Do This:

1. Prepare ahead for the week ahead, to stay ahead of the scale.

2. Know what you are going to eat before you get hungry.

3. Eat fresh, local and in season for the most nutritious food that taste delicious.

4. Read the ingredients list, the first thing listed is what the product contains the most of.

5. When it comes to food, always be a picky eater. You will make better choices.

Not That:

1. Don't ask what's for dinner, know in advance. Knowledge is power.

2. Don't wait until you are starving to start looking for food. By then it's too late, you will eat anything.

3. Don't eat food with no nutritional value, it won't nurture you.

4. Don't forget to read the ingredients to know what you are really eating.

5. Don't settle for fake food that looks real.

Motivating Tip
Your body is trying to do the best it can to stay fit and healthy. But, it can't do it alone, it needs your help to succeed. You are running the show, you only get out what you put in, literally!

Motivating Quote
"Fake food makes it hard to keep it real"
M2M


Motivation Series - Herbs & Spices!



                                                       Motivation Series
                                 "A healthy dose of motivation with a twist"



I'm sure you have heard that variety is the spice of life. Well, I'm here to tell you that herbs and spices are the true spice of life. They add flavor without the calories and health benefits without the side effects. They are considered medicine on a plate when you use them in your food. We love cinnamon, turmeric, cumin and curry for all the body friendly benefits not to mention the delicious flavor it brings to food. When you look around the world to see what countries are the healthiest, it is usually those countries that use all these spices and more on a daily basis in their cooking. It seems their food really is thy medicine!

Motivating Tip
Food is not just tasty but it is the fuel your body uses to function and keep you healthy. Choose the best food, lots of herbs and spices for flavor and plenty of fruits and vegetables. You really are what you eat, so eat the best to be your best!

Motivating Quote 
""Spice up your life with herbs and spices."
M2M

Motivation Series - Monthly Review!



                                                       Motivation Series
                               "A healthy dose of motivation with a twist"



1. You could be eating more calories than you think. Read the labels and remember the information is per serving, not per container.

2. Develop a strategy that works for you. Try eating healthy during the week, then treat yourself on the weekend.

3. Find a fun way to move your body a few times a week, then add some kind of resistance training to build muscles. And, don't forget to stretch!

4. Use small dishes instead of big plates. Studies show you will eat less.

5. Use your kitchen to help you eat healthier. Remember, load up on fruits, whole grains and vegetables. Add some healthy fats to help absorb all those nutrients and you are good to go. Eat out less, cook more. That's a recipe for a healthier life!

Motivating Tip
Read the labels to find out what a serving size really is, so you don't eat too many calories. Put together a strategy just for you and your lifestyle and don't forget to add some fun. Build muscle for a toned body then stretch. Start small, eat less and move more. Eating out too much is bad for your health and weight because there is way too much fat, calories and sodium in it. Your kitchen is the key to keeping the weight off.

Motivating Quote
"Cook your way to good health."
M2M


Motivation Series - Do This, Not That!



                                                       Motivation Series
                                 "A healthy dose of motivation with a twist"


Do This:

1. You don't have to exercise at a gym to move your body.

2. You can have fun instead of exercising.

3. Get your heart rate up doing something you love to do.

4. Then keep doing it several times a week.

5. You are done, healthy, happy and fit!

Not That:

1. Don't sign up for a gym membership if you hate the gym.

2. Don't do exercise you don't like to do.

3. Don't just sit there.

4. Don't stop moving.

5. Don't live a unhealthy life.

Motivating Tip
There are so many things you can do to move your body and have fun doing it. Find out what that is for you and then repeat often!

Motivating Quote
"Move because you can."
M2M





Motivation Series - Stop The Madness!



                                                         Motivation Series
                                  "A healthy dose of motivation with a twist"



Stop the madness! Stop thinking you can live an unhealthy lifestyle and still have a healthy life, it doesn't work that way. This is what you can expect from an inactive lifestyle and a diet of processed chemicals that look like food - weight gain, disease, cancer, heart attack, stroke, and a whole host of health problems that love to feed on an unhealthy lifestyle. Here is what you can expect from living a active healthy lifestyle - healthy weight and good health! You still may end up with a health problem that's genetic, but it won't be because of your lifestyle. It turns out, most health problems are lifestyle related. Choose your lifestyle wisely!

Motivating Tip
Your lifestyle is your choice. Choose to be active, eat healthy whole foods and plenty of fruits and vegetables. You will be rewarded with good health and a long lifestyle!

Motivating Quote
"The madness stops here"
M2M


Motivation Series - Monthly Review!

 

                                                                Motivation Series
                                        "A healthy dose of motivation with a twist"



1. An easy way to cut back on calories is to use small dishes. You won't look at your plate and feel deprived.

2. Start with less on your plate, you will eat less. Studies show we eat what's on our plate even when we've had enough.

3. Drink a glass of water before your meal or have a bowl of soup. You will be half way there, full and satisfied on less.

4. Eat nutritious food so after you eat, your body won't still be craving what it needs. Junk food doesn't have the nutrients your body needs, leaving your body hungry for more.

5. Eat healthy during the week and splurge on the weekend. That's my strategy and I'm sticking to it.

Motivating Tip
Try new ways to eat less and see what works for you. When you find what works stick to it. Even if you get off track, get right back on track until it's a habit. The more you do it the easier it gets!

Motivating Quote
"Food for thought, chew on that."
M2M








Motivation Series - Do This, Not That!



                                                     
                                                     Motivation Series
                                "A healthy dose of motivation with a twist"


Do This:

1. Make your life healthy.

2. Eat, drink and move.

3. Cook at home, eat at home.

4. Skip fast-food for slow cooked.

5. Have a junk food day.

Not That:

1. Don't let unhealthy food make you sick.

2. Don't eat, drink and sit.

3. Don't forget your kitchen is made for cooking.

4. Don't eat food fast.

5. Don't forget to have a treat day.


Motivating Tip
It's the little things you do day in and day out that add up and show up on your body. Make sure most of what you do is healthy for the best results.

Motivating Quote
"Do eat healthy, Don't just sit there."
M2M