Wednesday, November 11, 2015

Surviving The Holidays- One Cookie At A Time

Who else out there looks at November and December and thinks “holy cow!! These couple of months are going to just be fitness and nutrition survival months!” ¬†Like come on- the amount of food that most of us are exposed to is through the roof and every time we turn a corner– another Christmas cookie is trying to hop into our mouths ūüėČ This is where I just want to say STOP the excuses- realize that you can have a FEW treats, eat holiday dinner, but you DO NOT have to sacrifice your waistline at the same time. I know for a 100% fact that if you have a desire and a drive to stay motivated, to NOT gain 10-20 pounds this holiday season and to really just stay true to yourself— then you will find a way to make good choices and NOT allow excuses to take over. I for one will allow myself to have 12 cookies from Thanksgiving to Christmas! Yes- I set a number of how many cookies I will eat over the holidays! THAT WAY- when I am at a party and I catch myself reaching for a store bought cookie that really isn’t that good anyways- I will remind myself “HEY! Aunt Sally is making her sugar cookies next weekend! I’m going to wait for those!”

For the last 2 1/2 years of coaching I have heard every excuse in the books! Seriously- people will try almost anything to get themselves to believe in these nonsense excuses of why their health and fitness has to wait until January… WHAT?!! Ummm… no. by that time- motivation is gone. 20 pounds have been packed on. Blood pressure and cholesterol levels are increasing, your mood is icky, you feel depressed and TIRED all the time and your self confidence is down the toilet. I LOVE to see and work with people who are determined to at least maintain and keep health a priority all year long!

My Top 4 Successful Weight Loss Tips:

1. ¬†You have to have a WHY. A reason that will allow you to go strong even when you don’t feel like it. You can’t just sorta kinda want to change, you have to REALLY WANT TO CHANGE MORE THAN YOU WANT TO STAY THE SAME! ¬†After the novelty of the new program wears off, what is going to keep you going? ¬†It’s internal motivation to change more than you want to stay the same!

2. ¬†Commitment. ¬†Successful people are those who stay committed long after the ‘fun’ of something has worn off. They learn to be driven. They are willing to do whatever it takes to be successful and they are not QUITTERS. They are committed to believing in the process and starting and finishing the fitness program exactly as it is laid out and they will evaluate and tweak their program as they go. ¬†Success means you are ALL IN! When we fall off the wagon- we get back up, brush ourselves off and continue to drive forward!

3. ¬†FAITH and VISION. ¬†People who succeed at their goals have faith! ¬†They believe that what they are doing WILL work, some way, they will be successful at this weight loss game. It’s not a simple task. It is a process and successful people are ready to go the distance. It’s not about working out for 4 hours a day and starving yourself- nothing is acheived by that. It is about believing in the trainers, in your program, following the nutrition plan as best as you can and it will all work. Do not second guess!!! It is designed the way it is for a reason! TRUST me- do it and get results.


4. Successful people follow the nutrition plan. ¬†I tried to fight this for YEARS. I’m telling you. I would say all the time “I’m already thin and my body just needs to hold onto that extra 10 pounds bc it’s the way im meant to be… or, i’m skinny fat and I workout- im not meant to have definition… OR this one– I can eat fast food everyday because I will just workout after.” ¬†Those are things I said and did for years. Until one day- I opened my eyes and got tired of feeling ICKY! Nutrition is SO IMPORTANT. If you aim to eat.¬†If you track your food in a journal, you track your water intake, you allow yourself 1 or 2 treats per week you will make great steady and healthy progress! ¬†You can have your cake and eat it too!

My mission this holiday season is to help you succeed. I want to see you through the good times and the bad! I want to keep you ACCOUNTABLE and MOTIVATED to either start or continue on your journey! I will NOT ask you to be super strict these next two months. Hardly- I am going to help you stay accountable and just TRY.

It’s time to end 2015 with a bang instead of starting 2016 10-20 pounds heavier and feeling miserable!!!!

Think about how much more energy you could have this season. You could enjoy wrapping Christmas presents, shopping, going from party to party, hanging out with friends and totally making time to do all of the things you enjoy! All that you need to do is eat healthier and workout 30 minutes a day. That’s it! I do it- so can you ūüôā


I am going to run a 30 day HOLIDAY SURVIVAL guide support group starting on November 30th and running until the end of the year!  

Here is what you can expect from this group:

1.  A health and fitness program to fit your needs in 30 minutes or less each day.

2.  Sample meal plans and recipes to help you stay accountable, to help you with quick easy meals and snacks to fit your lifestyle.

3.  Daily accountability through a closed online support group.

4.  Tips on handling holiday parties, a restaurant guide, traveling tips, healthy alternatives to holiday favorites.

5.  Motivation, Accountability every single day to help you end the year stronger than you started.  

What if you could lose a few pounds this holiday season, rock in the New Year feeling confident and not defeated yet HAVE A REALLY GREAT AND ENJOYABLE HOLIDAY SEASON?  

So what are the requirements to participate in this group, because I know that is what you are thinking!!

1.  You must be a customer of mine on TeamBeachbody, which means that I am assigned as your FREE coach.  If you already have a coach please reach out to the person you work with.  If you do not have an account, complete the application below.

2.  You must commit to a  fitness program and nutrition plan in which we will discuss options that are best for you, your ability level, your time constraints and your needs.  

3.  You must commit to checking into the accountability group daily and reporting progress.

Are you in?  Does this sound like something you would like to do?
Let’s do this together!!!

Posted by: Valerie Bozzo | No Comment.
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Sunday, September 22, 2013

Tidbits for Fall

Fall is HERE!! And although I live in the super hot south and temps are still in the 90’s, I am holding out for one day when I can wear sweaters, skinny jeans and cute boots! One day soon, I HOPE! Along with cute outfits fall can also mean goodies galore with Halloween, Thanksgiving and Christmas quickly approaching! What are you going to do to keep up your workout routine? I know that we all hear that it’s okay to hide the ‘fluff’ behind the sweaters, but in all reality.. do you really want to do that? I didn’t think so. Don’t sabotage all of the hard work and dedication that you’ve put in over the summer to allow yourself to let it all go!
Here are a few tips to keep yourself moving during the cold months and all through the holiday season!

1. Keep up your workout routine! Is it cold when your alarm goes off? YES! Is it dark when your alarm goes off? Yep! Does that mean you should hit snooze 5 times before you HAVE to get up? NO WAY! It means that you suck it up, roll over, put your feet on the floor and get UP!
A TIP: Lay all of your clothes out the night before so you literally won’t even have time to think about your workout. You can get up, get dressed, put your shoes on and head out to your living room, garage, basement or wherever you do your workouts! You can also already have your workout area prepped and ready to go! If you do a DVD, have the disc in the DVD player or computer the night before too so all that you have to do is literally turn it on and PUSH PLAY!
Do you need a workout program? Ask me about how I can help you! I would LOVE work with YOU!

My go to workout is TurboFire! I love any Beachbody workout and I do switch it up often, but the one that I do the most is definitely TurboFire! I just love it!

2. MEAL PLAN, MEAL PLAN, MEAL PLAN! It is the KEY to success! When you already know what you are going to eat for the day then it takes most of the guess work out of it! Prepare everything on Sunday nights (or whatever day of the week works best for you) and hang that weekly meal plan on your fridge, in your car, in the pantry.. anywhere that you need to see it if you are tempted to cheat or get off track! Plan your one cheat meal a week and go all out for that, but in between… stick with it! You don’t want to start getting layers of ‘fluff’ over that six pack you created, right? And you will feel so icky and it is much harder to get re-motivated after you’ve gained weight than it is to stay motivated while you are working hard!

3. Put the candy in the freezer and leave it alone! The Halloween candy will be bombarding our house in a month. Let’s not allow it to win! And we are all human, I know that… so choose a number of pieces of candy that you will allow yourself to eat without guilt. So, what is your number? 2? 3? 4?  Pick your number and then once you eat that many pieces of candy. YOU’RE DONE! Freeze the rest or give it away. Don’t allow it to haunt you. Remember, food doesn’t have control over you! Let it go!

4. How many cookies are you going to eat at Christmas time? Use the same strategy as in number 3.  Choose a number. Say 12? 15? Cookies over the holiday season. Write it down and cross off each number as you eat a cookie! This way you will have to think about what you are eating! Do you love your mom’s sugar cookies? Well, make sure that you save a few of those cookies for hers! Don’t waste them on a store bought cookie that isn’t really even that good! This will just make you more accountable for your actions!

5. Flavored coffee! It is a staple around my house. When I am craving something sweet, I choose some yummy coffee and brew it! It is so yummy and especially on those cool fall nights it hits the spot! I am obsessed with Dunkin’ Donuts flavored coffee. It’s super yummy and hits the spot every time!

6. Here is a recipe just because it’s fall and butternut squash is in season!
Butternut Squash Soup 

Total Time: 1 hr.
Prep Time: 15 min.
Yield: 6 servings

2 Tbsp. olive oil
3 medium onions, chopped
4 cloves garlic, finely chopped
1 medium butternut squash, peeled, seeded, cut into 1-inch pieces
5¬Ĺ cups low-sodium, organic vegetable broth
1 tsp. crushed red pepper
3 fresh thyme sprigs, leaves removed and chopped, stem discarded, divided use
Sea salt and ground black pepper (to taste; optional)
6 tsp. nonfat plain yogurt

1. Heat oil in large sauce pan over medium-high heat. Add onions; cook, stirring frequently, for 8 to 10 minutes, or until translucent.
2. Add garlic; cook for 1 minute, or until tender.
3. Add squash, broth, and red pepper. Bring to boil. Reduce heat; gently boil, covered, for 25 to 30 minutes, or until squash is soft. Remove from heat. 4. Place soup in a blender or food processor, in 4 or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.

5. Return soup to sauce pan over medium heat. Add 1 tsp. thyme; cook, stirring constantly, until soup is hot.
6. Season with salt and pepper if desired.
7. Ladle soup into 6 serving bowls. Garnish each with 1 tsp. yogurt, and sprinkle all with remaining 2 tsp. thyme

7. Fall is all about fun fashion too! Like I mentioned before, I’m obsessed with cute boots and sweaters! Here is a pic of the next outfit I’m buying! Thought I would share! You will all want to be in shape to look adorbs in your awesome outfits!! Stay on track and love yourself!

Posted by: Valerie Bozzo | No Comment.
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