Wednesday, April 22, 2009

Planning Ahead

Planning is key...

What is that ounce of prevention is worth a pound of cure?

While a night of planning is worth a day of success.

I am telling you...If you plan out exactly what you are going to eat the next day...

Breakfast, Snack, Lunch, Snack and Dinner...

You will set yourself up for success, guarenteed...Better yet email that menu to me or someone else...That pre-planning accountability is amazingly even more successful.

Plan out your activity for tomorrow , today too!

Is it a cardio day or a strength training day?

If its a cardio day...Do 2 min easy followed by 1 minute of all out give it all you got cardio...back to 2 min. of easy to moderate, then another 1 minute of cant work any harder cardio.

So, if you are walking, walk at a moderate pace for 2 min. then walk like you have never walked before,,,wiggle it and move, swing those arms and give it all you are made of.

If you are at Curves and its cardio day...lets see some fun movement on the recovery boards...Boxing, jumping jacks, whatever is pushing it for you... then recover on the machines.

But, if its your strenghth training day...and you are on Curves Smart...lets see you giving those machines everything you are made of...flashing green lights all the letting up...then just recovery on the recovery stations...dont waste energy on the recovery it all for the machines..

When are you working out...tomorrow what time? and is it cardio or S/T?

Plan your menus and work them in.

Plan your workout and workout your plan...

and you will soar all the way to the top of the Tree of Success and fly with the eagles.

Wednesday, March 11, 2009


We can all justify anything!

Actually we are really good at it.

But, do some honest, deep sole-searching and find out if your EXCUSES are disguised as reasons.

While life is challenging, and time and money demands are tough...we have to keep ourselves real. Make a committment to being 100% honest with yourself and those around you when it comes to reasons vs. excuses.

We can come up with a million "GOOD REASONS" why certain things will not work for us. Why not come up with a million reasons why you ARE GOING TO MAKE IT WORK!

A man once told me. Never say "I cant afford" because its the language of the poor. Instead say, "I choose" to spend my money on healthy food then on that diamond necklace...its not that you cant afford that diamond necklace its just that feeding your family is a little higher on the priority list. Thank goodness.

He said that everyone can afford a cadillac. You may have to LIVE in it but everyone can afford one. Of course he was joking...but it makes you think. Its true, we just have to be real and be positive.

My point is...try to be real and think of 10 reasons right now why you will be successful. Focus on what you want to achieve and you will get it...maybe not instantly, but keep the focus and it will come.

Monday, March 2, 2009

Believe in Yourself

Whether you think you CAN or think you CANT, you are right so from this day on ACT AS IF you are GOING to succeed and YOU WILL!!

Celebrate every success big or small. If you drank one glass of water today and that is more than you have drank in a week, celebrate that success...its inch by inch getting you closer to your goal.

I went onto my Curves complete this morning and planned out my meals to get mostly green lights, a couple yellow...BUT MOSTLY GREEN!

I am soo proud of myself for planning out my meals in advance after going all weekend not really planning. So, good for me,,,Yeah!!! Was I perfect? NO, but I was a little bit better than I was yesterday. Thats worth celebrating.....Spring out the confetti!!!

What can you celebrate today?

Saturday, February 28, 2009

Prepare your Portions in Advance

Portions, portions, portions!

Why is it so easy to overdo your portions.

I think the main reason for me is rushing and poor planning.

Sloooooow down and prepare those portions in advance.

If you have grabbable portions in the fridge, cupboard and freezer, you WILL BE MORE SUCCESSFUL.

When you get home with a big bag of raw almonds,,,good intentions say you plan on having only 12, but if you are like me...I LOVE ALMONDS...AND I will eat them until my jaw literally hurts. But...if I prepare in advance, I will not accidentally eat too many.

Here's my suggestion for the day...Buy some of those little snack bags (ziplock) My husband used to say "who would buy those, you cant fit anything in those little things" Well, now he sees we buy them and he understands works!

So, you come home with a monster bag of almonds and immediately you pull out your snack bags and count out as many as you have planned on having at a snack, depending on what phase you are on, dictates how many you can afford. Put all the snack bags back in the net almond bag and now voila, you are Portion controlled and will stay more on track.

Use this same concept for anything that tempts you too go overboard. everyone has something,...think for a moment,...what is it for you????

On the other side of the coin, maybe your veggies are going bad in the bottom of the crisper. Good habit when you get home from the grocery store, prepare larger snack bags with 1 cup of veggies...grabbable so that you will actually eat them. Your kids may start grabbing a bag of them too if they are ready to go.

Prepare for success!

Tuesday, January 27, 2009

Fresh Start

Sometimes do you find that something happens that gets you off PMS or just simply a cold or life throwing you a curve ball.

These things will happen.

Forgive and Forget...and MOVE FORWARD.

I like to call it a Fresh Start. Just take a deep breath and begin again.

Be sure to Reserve this Saturday January 31st at 10 am til 11:30 on your calendar.

I am so excited to be sharing our NEW and Improved Weight Management Plan for Success.

The Best part is its FREE!!!

Its at my Niagara Falls South Curves location at 7000 McLeod Road. Seating is limited so you must call to reserve your spot in the class... 905 358-1977

Dont miss out , it could change your LIFE!!!

Cant wait to see you there.

Tuesday, January 20, 2009

Pull out the Timer

Whenever I feel that I am steering off the road of success, I pull out a timer and Refocus.

Here's how it works;

Get a timer from the dollar clips on your belt buckle.

set it for every hour to go off.

Every hour , drink one glass of water.

Every 3rd hour, eat healthfully...protein, fruits or veggies.

Its like magic...It works..

Im gettin' my timer out.


Happy Tuesday!

Monday, January 5, 2009

Clean Sweep

Happy New Year...

Wow, we made it through the holidays. Great to spend time with family and friends and indulge a little! Exchanging gifts and putting on a few extra pounds is very common for the holidays.

But, now its time for a fresh new start or I like to call it a "Clean Sweep"

Here's how:

Grab the biggest garbage bag you can find.

Scour your kitchen for anything that is not healthy and toss it in the bag.

Start on the countertops, fridge, freezer, cupboards, pantry. Proceed to family room or anywhere else that snacks may be stashed, maybe in your car or purse. Out they go.

I just completed my clean sweep and it feels great. Every Christmas cookie, box of chocolates, salty snack, dessert, ginergerbread houses, out they go. Its making a statement that I am back on track and will fuel my body with healthy foods.

The next step is to write out exactly what I am planning on eating for the day. I use my Curves Complete on-line weight loss program.

Fact: Those that write down what they eat are proven to be 80% more successful in their weight loss efforts.

Step 3 is to plan your exercise for the day.

As soon as I finish here, I am heading to Curves for my workout. Lets go sisters, we are back and ready to make 2009 are year!

We can all do this, remember we are all in this together.