Nutrition & Health Tips

Tips and Strategies

When you get up in the morning…

Drink 14oz of cold water.  The cold water makes your body burn calories to warm it up (like a furnace) and it will help to fill your stomach. Throughout the day make sure you drink plenty of water.

When shopping!

When shopping…

try to buy the majority of your food from the produce department.  The more colors, the better.  Processed foods are found in the many aisles of the store, while the healthier foods are found along the perimeter of the store.  This will also save you A Lot of time shopping (so you can spend more time working out).

When you have Leftovers…

The leftovers from dinner can be lunch for the next day.



Stay away from sugary, canned drinks.

Make sure to drink plenty of water! (still or sparkling)


Write it Down!!!

Keep a log.  Writing down every item you eat makes you more conscious of what you’re putting into your body.  People who log their intake tend to lose twice as much weight.  Plus it’s a Reality check.

Eat Slow

Sip water & put your fork down in between bites.  Enjoy a nice conversation with the kids.

Set small, realistic goals and build from there

Let’s take running, for instance.  Don’t start off with a half marathon.  Start with a 5K and enjoy the process of training.  Then enjoy the success of finishing it.  Then build up to a 10K.  When we first started running, 3 miles might have well been 300 miles.  But as we kept at it, we were shocked to find we were stealing the first couple miles while still talking and laughing.  Before we knew it, we were doing 5+ mile runs with relative ease (you see where we’re going with this, right?)

Keep it fun

Do something because you love it, not because you feel you “have” to.  Like dancing?  Awesome!  Take a Zumba lesson.  Tennis?  Find a friend and get your serve on.  The more you like to do something, the more likely you’ll stick with it (really?  Um, yep.).   I can’t tell you how many people we’ve seen on the Iron Horse Trail looking like they’re three steps away from collapsing, yet they still power through as if they’re about to set a new Olympic record.   You should definitely push yourself, but try to smile.

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