The Challenge
by Jim Rohn
“Let others lead small lives,
But not you.
Let others argue over small things,
But not you.
Let others cry over small hurts,
But not you.
Let others leave their future
In someone else’s hands,
But not you.”
fitness
On Success
“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”
Arnold Schwarzenegger
On Healthy Eating Habits
Over the past decade working with my fitness clients I have accumulated basic tips that I wanted to share in this blog which can help in getting off the “diet” syndrome and putting you on the path to adopting a healthy eating lifestyle.
Eating Habits:
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Eat five times per day (three meals and two healthy snacks between meals). Be consistent everyday. Example (1500 Calorie Plan): Breakfast: 500 calories; snack: 100 calories; lunch: 400 calories; snack: 100 calories; supper: 400 calories.
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Eat something every three to four hours.
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Try to eat more of your food early in the day to prevent overeating in the evening.
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Always eat breakfast!
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Sit down when eating, and put all foods, even snacks, on a plate.
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Try not to eat when watching TV or when at the computer.
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Get junk foods out of the house! Vegetables and fruits are very healthy snacks.
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Drink plenty of water. Six 12 oz servings per day are recommended.
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Limit “empty calorie” drinks (regular and diet pops) to one or none per day.
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Make a nutritional lifestyle change. Your successes won’t endure if you’re always “on a diet”.
Cutting Calories:
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Portion control is essential. Keep meat, poultry and fish portions to 4 – 6 ounces. Pastas and rice should total no more than two cups prepared. Limit breads to one – two portions each day.
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Be aware of calories in condiments.
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Even fat-free and sugar-free foods have calories. Use portion control.
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When eating out, order half-size portions, or order a healthy appetizer and salad, or soup and half a sandwich.
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Follow the serving sizes on packages of foods to keep the portions in check.Best to your health!Rick
On Winners
“A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals.”
Larry Bird
On Persistence
“I’m very determined and stubborn. There’s a desire in me that makes me want to do more and more, and to do it right. Each one of us has a fire in our heart for something. It’s our goal in life to find it and to keep it lit.”
Mary Lou Retton
Elysian Waters 