Fit For Living-Angela Leach

Summer strategies for getting (and staying) fit!

#1 - don't say "screw it" and start again in the fall. I see and hear so many folks have this "all or nothing" mindset. Stopping and starting is not ideal. Rather find ways of making healthy living "do-able", all the time.

One strategy is to figure out and commit to your non-negotiables. No matter how busy life gets, or if you're on vacation, or the family demands more of your time....You commit to keeping 1-3 minimum goals. Such as....

A.Daily steps. This is foundational. Your body needs to move. Decide on a minimum daily or week step count and make it happen.

B. Fruits & Veggies. From a nutrition standpoint, commit to getting enough of these low calorie, nutrient-dense, high fibre foods. I aim for 6 cups a day! When that's your goal...you're more likely to grab more veggie sticks at the next BBQ and less taco dip.

(Note: Protein is the hype these days, and I completely agree it needs to be a priority. 100g/day of lean protein is a good general goal. Yet,this takes more planning and a watchful eye in terms of the calories that is consumed along with the protein...so if you only have time to focus on one part of your nutrition, and weight loss/maintenance is your goal...focus on F&V's)

C. Strength train 2x/week. Full body. Schedule it in. Mornings are best so that you get it done, and set the tone for the day.

These are minimums!
Stay tuned for more strategies that will help you stay on track this summer.

Hungry after work? Need something before dinner? This is a fantastic snack! Way better than the granola bars I used to have. And helps me reach my daily goal of 800grams of fruit & veggies (this bowl is 250g).

I always have easy-to-grab fruit on hand: clementines, grapes, blueberries, carrots, snap peas....easy to pack and oh soooo good for you!

A fantastic take out option! My Thai Mango Salad with chicken.

Hiking + Waterfall = My Happy Place

When you focus on habits, results will follow.

Many folks make it more complicated than it needs to be.

Most people are trying to optimize a program when what they actually need is a habit.

There's a hierarchy to fitness. It starts with any exercise, then consistency, then real effort. After that — once those are actually locked in — you can start thinking about training splits, rep schemes, and periodization.

The problem is that a lot of people jump straight to step five. They’re researching the perfect program before they’ve solved for showing up four days a week. The specifics only matter when the foundation is solid.

🎧 https://optimizemenutrition.com/podcast/acsmguidelines/

I meet so many middle-age folks not happy with how they look and feel. I get it. I was there. And I want you to know there is hope! 😃

But...a huge but....you have to be willing to assess what you're currently doing and change your daily habits. There are no quick fixes that are sustainable. Don't start a diet. Don't sign up for a 30 day challenge. That's short-term thinking and doesn't focus on building the foundation for long-term success.

I don't diet. I changed the foods that I keep regularly in my fridge. I found healthier options that keep me in the appropriate calorie range. I learned about the foods my body needs. And I still get to enjoy my fave treats (wine and chocolate!).

I tried the 30-day challenge thing...many times....and didn't work. Got bored. Got frustrated that there were no results. Getting fit means creating an active lifestyle. Daily movement is #1. Focus on increasing your average step count. Building muscle is #2 as that impacts metabolism, ability to move well, and overall function of your body. Muscle + good nutrition creates the lean physique.

Change is hard because it means being honest with yourself and taking the time to learn & implement new habits. But once you get your system in place...it's much easier and feels amazing!!! You can do it.

Send a message to learn more

Spring is a great time to start! Message me to learn more about 1 on 1 coaching. I’d love to help you develop your plan.