the time is now

Rethink Your Week : Change Your Approach


There is a difference between giving up and starting over.  If what you have done in the past has not worked for your health and fitness goals, take some time to rethink your approach.  

 The Time is Now.  



1.  Put the Perfection Factor on the shelf, NOW.  We have all done this- start the week with the goal of only eating only chicken and  brocolli.  We vow to workout for an hour a day.  In the words of Dr. Phil, “How’s that working for you??”  It’s not.  You know it but you begin every week with insane expectations.  I know, I lived it.  Stop.  Strive for Consistency, not Perfection. 

2.  Set a realistic goal.  If you think you are going to lose 10 lbs by your July 4th vacation, get over it.  You might depending on how drastic you are, but you won’t keep it off and your metabolism is not going to thank you later.  Slow and Steady wins the race.   Every time you Yo-Yo diet, you set up your body for long term damage.  What does this mean?  Once you gain the weight back,  it becomes more difficult to take it off again.  Sound familiar?

3.  Start keeping track of EVERYTHING you eat/drink for 2 weeks.  You cannot get serious about moving forward if you don’t have a clue about what you are putting into your body.  If you can download an app such as ‘Lose It’ or ‘My Fitness Pal’, this will help you keep track of your nutrients on a daily basis.  IF YOU BITE IT, YOU WRITE IT.

4.  If your goal is to lose weight, take a look at the information and start deleting the obvious:  sugar snacks/drinks and processed foods.  If you do this very important step for 30 days, your body will make big changes.  You don’t have to get OCD on the perfect amount of calories or how much protein, carbs and fat you eat…for now, eliminate the obvious culprits.

5.  Now, find ways to add more whole foods: lean protein (chicken, turkey, fish, eggs) and healthy carbs/fat.  Aim for 25 grams of fiber/day.  And don’t forget the water!  For more information, go to

6.  The jury is still out on whether to eat small meals throughout the day or 3 large meals with 2 snacks.  As long as you are staying within your calories ( and not consuming half of them at night), then you decide when to eat.  Me?  I’m an infant.  I have to eat every 2-3 hours or I lose it.

7. Do not starve yourself or skip meals.  Again, the only thing this does is wreak havoc on your metabolism.  You are not doing yourself any favors by saving calories.   Your metabolism will slow down and stop working efficiently.

8.  Start moving.  Find ways to add exercise in your weekly schedule.  A combination of strength training and cardiovascular exercise works best.

9.  Take a deep breath and plan ahead.  Not one thing listed above will happen by chance.  Your car doesn’t just show up at the gym and a plate of healthy food isn’t delivered 5x/day.  You have to PLAN for these occurrences.  Prepare food ahead of time and if you will be on the go, bring your snacks with you.  

10.  Most importantly, don’t let one bad day ruin your motivation.  One bad day is not going to derail your goals.  But, let one bad day turn into a bad week and then into a bad month?  You know the ending.  


I help clients all over the country with their health and fitness goals.  Contact me kathy@thetimeisnowfitness to get started on your journey and get off the diet rollercoaster for good!