1.) Plan your workouts. Make exercise appointments for yourself and hold yourself accountable. Schedule your Lagree Fitness classes a week in advance or even a month out if you’re a Studio Physique member. SP will send you friendly reminders or set the alert on your smart phone calendar. Keep in mind the saying, “Workouts are important meetings you schedule with yourself. Bosses don’t cancel”.
2.) Change 1 thing about your diet for 1 day. What’s the 1 thing you know you should change about your diet? Drink too much wine in the evenings? Plan to go alcohol free for 1 day. Do you add cheese to every dish? Skip cheese for 1 full day. Do you snack too much? Drink a glass of water before you reach for the chips. Rather than make grand promises to yourself to make a change for a month or until you reach a certain weight… make 1 change for 1 day, then keep it going for another day and the next day…
3.) Water. Are you drinking enough water? Consider a couple healthy guidelines to stay hydrated. Plan to drink a 1/2 cup of water for every hour you’re awake. And, drink a 1/2 ounce to an ounce of water for every pound you weigh each day. 150 pounds = 75-150 ounces of water. Living in Florida and exercising regularly, you’ll want to drink closer to an ounce of water for every pound you weigh every day.
4.) Keep a food journal. Writing down what you eat and drink helps keep you conscientious about what you’re putting in your mouth. You might just resist your kid’s Skittles if you know you’ve got to write that candy down later. If writing down every little thing seems like too much work, just keep track of that 1 thing you’re changing in your diet. For example: Day 1, No alcohol, & the date.
5.) Set a simple goal. Do you want to look better and feel more confident in your shorts or swimsuit? Try on that outfit every week or every other week week. Make positive progress notes about how you feel in your food journal. Take your own personal, for your eyes only, selfies to track your progress.
6.) Scale back the scale. Are you obsessed with reaching an ideal weight? Muscle weighs more than fat. Long, lean muscle gives you that toned, firm look. You know these things, now believe them. The scale can be misleading – especially when you’re exercising regularly. Track your body composition and body fat percentage instead of, or in addition to, your weight. We have a great measuring tool at Studio Physique and our trainers can help you track your progress as you change your body composition.
7.) Keep workouts challenging. Plan to workout 3 times a week and take your body to the next level by setting mini goals. Ask yourself, “How can I push myself a little more this week?” Go even slower during your Lagree Fitness class? Add a yellow spring to the heavy leg exercises on the Megaformer? Increase that range of motion you hear your trainers talk so much about? You want to keep in mind “challenge” not “impossible”. You might surprise yourself with your new-found strength.
8.) Rely on our supportive community. Share your fitness goals with your Studio Physique friends. Talk over the pitfalls in your diet and the exercises you dread. The simple act of saying these things out loud reinforces what you’re doing well and releases any frustration. You can vent with us at SP. We’ve all been there or are going through something similar. We’ve got your back! …And your front and your entire core. 😉
9.) Strive for consistency not perfection. Forgive yourself if you “cheat” and eat everybody’s fries, miss Washboard Wednesday, or can’t seem to “fly it out” on “Mega Donkey Kicks”. Give yourself the same pep talk you’d give your workout buddies. Then, get yourself back on that Megaformer the next day, don’t wait until next week. Stay focused on the big picture, avoid dwelling on the little hiccups.
10.) Focus on feeling good. Quality of life and good health is key. You want to have the energy to enjoy life to it’s fullest this summer. Think about how you want to look and feel on the 4th of July as a result of eating right and exercising right now. Lagree Fitness at Studio Physique can truly give you the method and the support system to become the best version of yourself. “Change Your Body ~ Change Your Life”.