The holiday eating season looms! 

Summer is over and the holidays are coming. Its the ideal time to reinforce the good habits you have and cut out the habits that are not benefiting you. You know what is coming.

If you head into the holiday season with a loose frame of mind you are going to be jiggling into the new year when you could have been off to a head start. Now is the time to attack before the holidays attack back. Trim up, work hard and earn that pumpkin pie. Whatever you do, PLEASE go easy on the Halloween candy, toss it or better yet give it back. 

When we consume more energy than we exert we gain weight and inches. When our energy output is equal to our consumption we maintain. In order to lose, we need to be energy negative. That means we have to expend more energy than we consume. 

Don’t know how to get started? Try these tips!

• Get a journal to record progress in, or sign up for Penzu. Commit to a  28 day period of keeping a personal journal and making an effort toward your goal.

• Weigh yourself or measure your waistline at its narrowest point. Write the number down in a log with the date. Repeat every 7 days and record.

• Exercise portion control. Stop eating when you are 80% full. It takes your brain about 20 minutes to catch up to your belly.

• Eat when you are hungry. Eat mindfully. Stop any snacking that is not necessary for energy.

• Fuel properly before and after exercise.

• Prepare your own food. Take time to nourish your body. Eat plant based. 

• Cut out processed sugar, as well as soda and alcohol. Studies show all sugar lower immunity for 5 hours after intake.

• Know your resting metabolic rate so you can get an idea of how many calories you actually need to eat to be energy negative. Most people need a daily caloric deficit of 500 calories to lose 1 lb-2lbs per week!

• Don’t miss workouts. You must workout 6-7 days a week to maintain your good health. 4 of your weekly workouts should incorporate cardio and 2-3 of the workouts should incorporate resistance training.

•  Mobility & flexibility should be incorporated EVERY DAY.

• Report to Coach Michelle 1X per week with your progress to keep accountable.

• Consult with our lifestyle expert if you need extra guidance.

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