Saturday, September 26, 2015

Ways To Get Motivated

Ways to get Motivated!

How do you find the motivation to exercise when you just don’t feel like it?!!? When getting up early or exercising when you get home just feels like the biggest chore you’ve ever ad to do and you just don’t want to do it!?! We have all had days where the motivation is left in the dust and the bag of Oreos becomes the better plan!. It is really important to continue to motivate yourself to reach your goals everyday. 

Below I have made a list of some of the best ways I know how to get motivated and to stay motivated. One of the most important ways- hands down- is to find an accountability partner. Find someone that you can workout with that will hold you to your goal and scream at you if needed. Who is that person that will call you out when you are making bad food choices or skipping workouts. A few other important things that I do EVERYDAY is to log your workouts, read magazines, books and websites along with rewarding myself. It is so important to surround yourself with positive people who are supporting your goal. I constantly read blogs from people who are trying to eat clean and lose weight. I love Oxygen magazine– their magazine is based on the eat clean principles. 

So here are some ways to stay motivated below:

1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Melanie!” I am always pumped for the rest of the day.

2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment. I had to actually sit down and talk with my husband about not giving me a hard time when I needed to exercise. Now he is very supportive.

3. Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit. Personally I do not do this one but you have to do what works for you. They have a great little invention out there called the body bug and I encourage you to check it out. It makes exercise and eating a game by tracking all your movements and the food you eat and it tells you how many calories you burned vs. how many you took in! I would love this!

4. Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you. Don’t feel pressured into doing a certain type of exercise, do what’s right for you and most importantly do what you will stick with. You have to LOVE your workout routine, otherwise it feels like a chore. Exercise shouldn’t feel like a chore it should feel like a reward.

5. How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you. I go through the Oxygen magazine and rip out pictures of models that I would like to look like and then I hang them on my wall where I exercise. It reminds me that I am working towards my “best” body. Now that I have achieved my weight loss goal, I still am trying to achieve that “best” body with strength training and toning. Another suggestion is to create a dream/motivation board. Cut out pictures that are motivating to you and put on a poster board and keep in a place that you will be reminded of every day!

6. Magazines. It motivates me to read fitness magazines. Not sure why, but it works. I secretly would love to do a bikini competition! I’m just too chicken to commit!
7. Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.

8. Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.  

9. Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them. I also search the beachbody facebook support groups for good transformation pictures to use as my motivation.

10. Forums. Do the monthly challenge on the beachbody facebook group with your coach, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps. It is really important to be an active member of the forums, the more you post the more comments you will get to keep you motivated.  Message me if you want in on a new challenge, starting Oct 5th!  

11. Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning. Don’t always make it food! I bought myself a new outfit and allowed myself to purchase another exercise program!

12. Fitting into new clothes. Wanna look good in a smaller size? Work out!

13. Being attractive. That’s always a good motivator, as I’m sure we all know. I hate that I used to run into the bathroom to change because I didn’t want my husband to see me naked! Now at least I let him get a glimpse of the body that is hiding under those clothes!!
14. Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
15. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference. I know its hard to get yourself to that point but that’s where your accountability partner comes into play. Keep each other in check even when you have a long day!

16. Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.

17. A workout partner. Best thing I’ve done. Has totally helped me reach my goals. The Beachbody support groups have been the deal breaker.

18. An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out. Coast Life Fit Club is calling your name baby!!!  
19. A coach or trainer. Worth the money, just for the motivation. How about FREE, I am a beachbody coach and I help motivate people to reach their health and fitness goals. I can also help you with meal planning and staying accountable to your workout plan.  

20. An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.

21. Your before picture. You often don’t realize how far you’ve come. Take pictures. I have taken pictures and I hide them on my computer so no one can find them. I always take pictures in a sports bra and shorts and then some with form fitting clothes on. That way you can eventually share some pictures!
22. A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train. I’m still working on this one!
23. The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
24. Living long enough to see your grandkids … and play with them.
25. The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist. I haven’t weighed myself in a week and today I got on the scale and it was down 2 lbs!
26. Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
27. Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.

28. Motivational quotes. I like to print them out or put them on my computer desktop. You can always take what I’ve posted, print it out or re-post it!

29. Books. I just bought a strength-training book as a reward. It makes me want to hit the weights! I love love love Tosca Reno’s Eat Clean books. I am also reading the Abs Diet now!

30. Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.

31. An upcoming day at the beach, or a reunion. Nuff said.
Other motivational groups out there that I sponsor:
Interested in joining one of my health and fitness support groups? 
Please fill out the application below and I will be sure to message you asap!

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Sunday, January 25, 2015

Tosca’s Clean Eating Tips and Portion Control!

I have based most of my clean eating around the amazing Tosca Reno.  I realized one day that I had to take control over what I was putting into not only my body, but serving to may growing family as well.  I realized quickly that I was NOT eating proper portions or proper types of food– even though I took pride in saying that I “ate healthy.” — NADA. That was false. Taco Bell drive thru twice a week, bread/rolls with every dinner, too many carbs and too little veggies– and don’t get me started on the sugar consumption each day!! BUT I was honestly blind to it… because “I was thin– it didn’t affect me.” BUT IT DID. My mood, my energy levels, my skin, basically everything about my body was just BLAH!!

BUT– Tosca couldn’t have said it better!  Are you struggling with eating clean and what to eat and when to eat it!  I promise you- eating 5-6 small meals a day is what your body needs. And it is not hard to do once you get into the routine! Check out this YouTube video on portion sizes to get your mind in the right place!!!

I absolutely love TOSCA and she is usually my GO TO book and I look up her youtube vids often!  I am so thankful that I picked up one of her books one day about a year and a half ago! It has changed my life and made me see that clean eating tastes AMAZING and I am not deprived at all!! I lost those last pesky 10 pounds that were sticking around because of the ‘plateau’ that I thought I would never overcome… It is all mental! That paired with drinking my Shakeology everyday and working out 6 days a week is exactly what I need and exactly what my clients do! It’s a lifestyle! And it works!

If you want more information please message me at and I’d be glad to help you develop a plan to start eating clean and getting lean!!

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Tuesday, November 12, 2013

Breaking Through the Weight Loss Plateau

Have you hit that dreaded weight loss plateau?

First thing is first… don’t give up! It happens to everyone! It really does. It means that you have been working extremely hard and all of a sudden, boom… you’ve hit a wall.  Now, the bigger question is this.  Have you hit a plateau OR have you just had a really bad week?  There is a difference. Whichever the reason, you need to understand that no matter what, you will overcome it.  We all have our ups and downs.  This is life and it is inevitable.  I just need you to focus on learning how to deal with it physically and mentally so that you don’t get frustrated and throw in the towel.  Make sure that you tell yourself that failure is not an option, ever.  Sometimes we just have to regroup and make a new strategy.  We need to jump over the obstacles and become better!
This has always been a struggle for me too. I am an 80/20 kind of girl. 80% of my week I eat clean and healthy and then 20% of the time.. LOOK OUT.  I am going to be cheating, hard core.  I LOVE the way that my body feels when I am spot on, so that is why I am so disciplined.  BUT, I am also human and I know that when we deprive ourself of something then we want it even more.  When we do finally give into the temptations we usually go overboard and binge.  Don’t binge!  Just eat everything in moderation!  It is so much better that way!

I need you to always remember something- when it get’s tough, when life gets hard or things get in the way, it’s not time to give up!  It is time to throw yourself in fully and RUN towards your goals.  You want to change.  You want to be a better version of you.  You CAN do ANYTHING that you put your mind towards doing.  And a lot of times when you hit that plateau, it just means that you need to switch up your workout routine and clean up your eating a little bit. Then, you will be seeing results in no time. And another thing. Just because you may hit a stand still doesn’t mean that you just CAN’T LOSE  IT?? COME ON!! Yes, you can. And yes, you will. As long as you don’t allow yourself to give up. There are no excuses. No pity parties. You can do anything that you put your mind to. It is all in how consistent you are with it. I change my routines all the time. I can feel it when I start to hit a stand still!! It doesn’t matter what shape or size you are, everyone goes through it! So, when it happens I break out a new program, change my eating a little bit and BOOM, back on track!! It’s a no brainer! We can all do it!!

Why do fat loss plateaus happen?  Fat loss plateaus happen because our bodies are designed to adapt quickly to a new routine. So, let’s say for example you are going to start running. Well, the first week of running you are feeling great, motivated, your body is sore and you can feel yourself getting stronger doing it each day.  Well, then by week 4 or 5 your body has pretty much gotten used to the same routine of running each day, so there is not going to be much more happening until you switch up your routine a little bit. So, now you have to throw in a little weight training, or you need to train a little harder with some hills and speed intervals, etc. Our bodies are machines. Machines get used to the new thing quickly, so they have to be tuned up often!
The same goes with food! Let’s say that you decide that you want to lose 1 pound a week. Well, that means that you have to take in 3,500 calories less in that week than you did the week before. That is 500 calories a day that you are either eating less of or exercising more to burn an extra 500 calories in a day. Got it? So, let’s say that you do that for 4 weeks and you lose 4 pounds! Great!! Well, your body will get used to that amount of calories being burned or eaten less of and it will start to adapt to that change. You may have to switch it up again! It is all dependent on the individual.There is only one thing that a weight loss plateau means- YOU WERE IN A CALORIE DEFICIT, BUT YOU NO LONGER ARE IN A CALORIE DEFICIT!  So there are lots of things you can do to change this.  Here we go!!!
The number one reason why we hit a weight loss plateau is because our metabolic rate slows down. This is so common because so many people think this way.. “Well, I will just not eat much at all today and I will lose weight… ” NOT TRUE! This may work for the first week if you have a significant weight to lose, but then.. WALL. Your body kicks into starvation mode and it will hold onto all of your fat stores in order to fuel your body. This is why you HAVE TO EAT TO LOSE WEIGHT! Now, eating the proper food and proper portions are vital to this process. Do you need to figure out how to calculate calories to see how many you should be eating each day to lose weight? It is so simple. Just make sure that when you are on teambeachbody that you use the eat smart tab.  This tool can help you tremendously in figuring out approximately how many calories you should be intaking each day.  You also need to track your food! You can do this in different ways!  Most of us have an iPhone or some kind of smart phone! There are a million apps to download, you can use your notes in your phone or you can do it the ‘old fashioned way’ and write it down on paper! My favorite way to keep track is with myfitnesspal. It is perfect and it takes the guess work out of my food. I am a creature of habit, so I tend to eat a lot of the same things.  This app is great because it will save the foods that I input, so I can quickly add them to my favorites 🙂 Win win!
– A HUGE factor that I have found that is one of the main parts of why people ‘can’t’ lose the weight is because they aren’t recording what they are eating/drinking. It is vital! Because you know what?? We forget about that handful of pretzels we had between lunch and our afternoon snack.  We forget about the 1/2 donut we ate in the break room at work.. we are human and we forget! So, it is vital that we write it all down! Those few ‘mess ups’ can determine whether we succeed at our weight loss goal for the week or total fail!
-Larger people eat more calories and larger people burn more calories. Smaller people need less calories and burn less calories during a workout. It isn’t rocket science, it is fact! The bigger you are, the more calories you are eating! The smaller you are means that you are eating less calories! I can repeat it 100 times and it will always be the same! So, if you want to lose weight, you have to EAT LESS CALORIES! If  you want to gain weight, pack on the calories! GET IT?! So, as you lose the weight, you have to continue to eat those fewer calories, otherwise you will get bigger!
-CONSISTENCY IS KEY!! Being consistent with your workouts and being consistent with your eating is what will make you successful. If you are eating great Monday through Thursday and then Friday rolls along and you go have drinks with friends, then you are starting to slip. And then on Saturday you want to go and have breakfast at IHop with your family and you get the pancakes and eggs.  Then Saturday night your hubby wants an impromptu date night and he is taking you to your favorite restaurant where you just have to get your favorite ‘cheat’ meal along with a few beers and dessert! Then, after church on Sunday  you are asked to go to lunch at the pizza place up the street, so of course you don’t want to miss out on that! Well, you weigh in on Monday and see that you haven’t lost a single pound. WELL, do you see WHY you haven’t lost anything? It’s because you weren’t consistent with your eating habits! NOW, I am NOT SAYING that you shouldn’t enjoy yourself! You absolutely should be enjoying life, enjoying friends and family, etc; however, you should be SCHEDULING your ONE cheat meal a week and anything other than that… you should be eating within your caloric range for your goal weight! You can still go out to eat if that is what you want to do! Make sure that you are getting a grilled chicken salad with balsamic/EVOO on the side as your dressing! (That’s just an example)… food should not consume your life!! Have you ever heard EAT TO LIVE, DON’T LIVE TO EAT?!! Well, live by this! It is the truth 🙂 
Always remember that hurdles are a part of life. We need them to make us work harder and push further.  If everything in life were easy, then it wouldn’t be real! And the things that we work the hardest for are usually the things that we cherish the most!! Remember that on your journey! Remember that you didn’t put the weight on overnight! It’s not going to come off overnight! It is a journey and you should embrace it! Each day is a new beginning! If you fall off the horse one day, OH WELL! GET BACK ON THE NEXT!!! We are all human! We are all going to have ‘bad days’ and we will all have great days!! It’s okay to cheat sometimes! Admit it and move on! Stay accountable, stay motivated and you are WORTH IT!
Like this article? Please like my page and stay tuned to my blog! It is a work in progress, but I will continue to grow everyday 🙂 

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