Just The Tip: 365 Kick Ass Fit Tips For Your Best Year Yet!

By Steven Seidel

“Nothing happens until the pain of remaining the same outweighs the pain of change.” Arthur Burt

The thought of trying to lose a little weight and get in better shape can seem overwhelming and at times like a losing battle. I completely understand that. There is SO much information out there and most all of it seems to contradict itself…not to mention there is also pizza and ice cream and white chocolate macadamia nut cookies out there as well. The secret to realistic and sustainable weight loss though is simple, it’s about making small changes that add up to big results!

• Language: English
• Publisher: BookBaby
• Release date: Sep 7, 2014
• ISBN: 9781483537276

Book preview

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Introduction

Nothing happens until the pain of remaining the same outweighs the pain of change. Arthur Burt

The thought of trying to lose a little weight and get in better shape can seem overwhelming and at times like a losing battle. I completely understand that. There is SO much information out there and most all of it seems to contradict itself…not to mention there is also pizza and ice cream and white chocolate macadamia nut cookies out there as well. The secret to realistic and sustainable weightloss though is simple, it’s about making small changes that add up to big results! The thing is, if we just start by making simple changes and adjustments in our lives, we will begin to notice a difference. The real trick is to not to think of weight loss and exercise as something that requires drastic measures, severe dietary restrictions, or even countless, mind-numbing hours on a treadmill. It’s a journey, it’s a change in your lifestyle that puts the emphasis on creating healthier habits and improving your quality of life by feeling better and moving better. I can tell you that over the years, I have never seen anyone have long-term success by choosing a short-term solution. And having been in the health and fitness industry for 20 years now, I have seen a LOT of short-term solutions. My approach with my clients has always been centered around what is realistic for them, for their lifestyle, for the goals they want to achieve. There is a conversation about what IS working for them, what is NOT working for them and how can we meet in the middle. My intention with this book is to give you the same tools I give my clients in order for you to begin to make the necessary changes in your life to live healthier and happier.

Enjoy the journey, have fun along the way and always remember you are MORE than the number on the scale.

FitTip # 1: Are your habits aligned with your goals? What areas could you improve?

The quickest way to achieve something you want, is to not get in your own way! If your goal is to get in shape and be more active, then your HABIT of late night cocktails and pizza binges would be habits that are NOT aligned with your goal. Try adopting some of the habits of in-shape people. Skip the elevator and use the stairs more. Park farther away from where you’re going and get a few extra steps in here and there.

FitTip # 2: No matter your fitness goals, your exercise plan should include BOTH cardiovascular and strength-training workouts!

As with everything in life… balance is important… yin and yang.

FitTip # 3: Take some BEFORE pictures now that you’re on the road to a NEW YOU!

A picture is worth a thousand words, before and after pictures can be a powerful testimonial!

FitTip # 4: Be aware of how many calories you DRINK every day. We often ignore those… they add up quickly!

I’ve noticed over the years that a lot of times we only think about calories when it comes to food, but between fruit juices, energy drinks, fancy coffees and booze, it is VERY easy to DRINK several hundred extra calories a day!

FitTip # 5: Be skeptical! Watch out for products labeled as health food. Read nutrition labels and make your own informed opinion.

A super easy way to get around this issue altogether is by simply avoiding food that HAS labels!

FitTip #6: Exercise can help with sleep patterns. If you have a problem with insomnia, try beginning a morning exercise routine.

Another thing to do if you have trouble getting to sleep at night is to limit your exposure to all your electronic devices and gadgets. Try turning off the TV and getting off your computer/phone/tablet an hour before bed. Find a good book to read.

FitTip # 7: Regular physical activity provides major health benefits no matter how your weight changes.

Weight loss is just icing on the cake (mmmm…. cake…) when you think of all the OTHER benefits that exercise provides. Exercise strengthens your muscles and bones, can reduce your risk of cardiovascular disease and type II diabetes as well as improving your mood.

FitTip # 8: Having healthy snacks and food readily available greatly reduces impulse, binge eating!

If you keep a drawer in your desk at work stocked with healthy things to eat like fruit and nuts and even some protein bars… you will be SO less likely to end up at the vending machine making bad decisions. And let’s be honest, just GOING to the vending machine is a bad decision!

FitTip # 8: Stretch, Stretch, Stretch! Flexibility is such a critical component to health and fitness but is so often overlooked.

I’ve seen this quote attributed to SO many different people that I’m not sure who I should actually give credit to… but regardless of who actually said it, the words are the absolute truth, You are only as young as your spine is flexible.

FitTip # 9: If you’re eating CRAP in your house… you need to ask yourself, WHY is there CRAP in my house?!?

You can’t eat what ya don’t have right?!? If you are tempted to eat your way through a bag of Doritos at night while you’re watching TV… consider not allowing yourself to have Doritos in the house to begin with!

FitTip # 10: Have an appetizer for dinner. Split an entree with someone. Control your portions!

It is SO easy to overeat these days… especially when dining out. The portions that restaurants serve are out of CONTROL and could usually feed 2 or 3 people very easily! So why not save a little money AND some calories by having just an appetizer for dinner… or splitting your favorite entrée with a friend. It’s a win/win proposition!

FitTip # 11: Don’t just focus on the mirror muscles! Be sure to work on all your muscles.

Too many times we concentrate on JUST working on the muscles we see in the mirror… think biceps and chest (for you men out there.) It’s just as important to work all your muscles to avoid creating imbalances that can lead to injuries.

FitTip # 12: Find what motivates YOU to workout. Is it better health? A better looking body? Remember what motivates YOU!

We are all motivated by different things… I’ve several clients who were motivated by being healthy and able to do stuff like riding bikes and playing catch with their kids. It certainly doesn’t always have to be about losing weight or getting perfect abs. Think about some of the important things that would motivate YOU!

FitTip # 13: In the checkout line, don’t grab the candy! Grab a trashy tabloid if you want a scandalous treat!

All that candy at the checkout line is a TRAP… don’t fall for it! It’s there as an easy grab because you’re probably tired, or hungry or think… I just ran a big errand and I deserve a treat!

FitTip # 14: Don’t focus on the number on the scale. Focus on