How to Stay on Track to Meet Your Health and Fitness Goals

The holidays provide the perfect opportunity to be thrown off track. There are busy days, busy nights, lots of food, travel and more obstacles than you typically have to dodge and hurdle. So, how do you stay on track now and every day for the rest of your life? Here are a few tips-

Plan ahead to get ahead. Sit down before the beginning of each week and pencil in your required activities and events. Add in your workouts after that so there’s no double booking and no excuse not to stay on track. If you have a week that you just can’t make your normal workout routine work for you, commit to doing something, anything, to keep yourself on track. For example, wake up and do 10 quick minutes of high intensity work. It will help you keep your head in the game!

Don’t forget about your meals. Make sure you always have healthy snacks that are easy to grab. Baby carrots and tomatoes with hummus are great. A handful of nuts can be stored right in your purse or pocket. Isalean Shakes can be carried with you and can be easily mixed with water. Write out a few simple meals and take the ingredient list with you to the grocery store. Make extra and pop those servings in the fridge or freezer. Don’t let yourself go hungry because it will only make your cravings for unhealthy food worse.

Stay Motivated
Everyone is motivated to get healthy for different reasons. What’s your motivation? Create a motivation board, pin some inspiring pins on Pinterest, or pick up a book full of motivational quotes. Don’t let yourself forget why you’ve made these changes. A lifestyle change can be difficult or frustrating, especially in the beginning. If you keep in mind why you made the choice you did, you’re more likely to stick with it.



3. Practice Patience
Be patient with your body and your mind. Rome wasn’t built in a day and goals aren’t achieved over night. Instead of rushing to the finish line, make the decision to take small steps in the right direction each day. You’ve got this! Slow changes will give you long-term results, so sit back and take in all the ups and downs. Challenge yourself, but love yourself.
4. Seek Support
Are you in an Accountability Group? These are great because you do it from the comforts of your home. Take a  fun class, or find a health coach. Finding people who will support you every step of the way makes meeting your goals much easier. Don’t let negative or jealous people drag you down. You deserve to be fit and healthy. You deserve to make time to take care of yourself. Don’t let anyone try to convince you otherwise. Surround yourself with positive and uplifting people and never look back.




5. Reward Yourself
It’s always more fun to reach a goal when you know there’s an extra little something waiting on the other side. Don’t reward yourself with food- that will only create an unhealthy relationship with what is fueling your fitness. Instead, reward yourself with a massage, new clothes, a new kitchen tool to help you stay on track, a manicure, or even a vacation! The reward is up to you, but remember that your ultimate reward is a healthy happy life.
What helps you stay on track during tough times? Do you think any of these tips will help you reach your goals?


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Eat Seasonal, Improve Your Health and Save!

If you’re working towards a new and healthier lifestyle, chances are you’ve heard that eating seasonally will benefit your health. What does eating seasonally mean exactly?

Eating seasonally means eating what is in season. For example, you may find the local organic grocery store or farmer’s market full of apples in the fall and full of strawberries in the summer. Seasonal foods are different around the world, but there are several benefits to eating what’s in season in your area.
When you eat what’s in season around you, you can usually guarantee that you’re getting the freshest food available to you. That means it was picked on time, not too early. Local foods that are in season are moved from farm to store much faster than those from other states or countries. They’re less likely to be damaged during travel as well- more good news for you!
Use Sustainable Table’s Seasonal Food Guide to find out what’s in season around you.
Another benefit to eating seasonally is variety. Every fruit and vegetable contains a different variety of vitamins and minerals. Don’t let yourself get stuck having the same spinach salad every day. You’ll be missing out on some incredible health benefits! Try winter squash in season. You’ll notice that these squash have to be cooked and are best warm. The same goes for other fall and winter foods like parsnips, brussels sprouts and beets. These foods can help warm you up in the fall and winter while providing tons of nutrition. In the summer, lighter foods like berries and cucumbers provide a lot of water and help cool you down. Isn’t it fascinating that our body can work in harmony with the world around us?
As seasons change, notice how your cravings change. Keep a food journal and pay attention to what foods make you feel best throughout the year.
Another benefit to eating seasonally is saving money. You may find that beginning a new lifestyle costs money initially, but this is one area you can certainly save. Seasonal produce is abundant, so pricing is determined by supply and demand. Use the Seasonal Food Guide link above to search for what’s in season around you and then plan your meals around that. When a new season begins, start with a new list. This is a wonderful way to incorporate healthy meals at a lower cost. And remember, as the seasons change and your meals change, you’ll be taking full advantage of a variety of vitamins and minerals.
Find a local food co-op to join using this co-op directory listing. Co-ops support local agriculture and you can bet you’ll be getting some fresh produce!
Do you eat seasonally now? If so, what’s your favorite seasonal dish? If not, do you think you’ll start now that you know more about the benefits?

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Maca Energy Squares

Every week I search the internet    in hopes to find a recipe  that I can tweak into a healthy. wholesome treat. I stumbled across a recipe for energy bars , and remembered that I had recently ordered raw organic Maca. Knowing all the Amazing benefits of this root vegetable I decided to add it to my energy squares, and it was perfection! Just remember that nuts are healthy, but are high in fat, so one to two squares are a sensible portion size.

1 cup sunflower seeds
1 cup cashew pieces
1 cup dried blueberries ( no sugar or oil added)
1/3 cup maca
1/3 cup flaxseed meal
1/3cup maple syrup or coconut nectar
1/4 cup coconut oil
1/4 cup cashew butter
Put all dry ingredients a bowl stir
In a saucepan over medium heat add maple syrup, coconut oil, and cashew butter. Stir until smooth
Pour over dry ingredients.

Line square or rectangular tray with wax paper, add mixture and spread out evenly. Place in freezer for 2 hours. Cut into squares and serve

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