Making Small Changes is Way Easier!

As we are entering the new year alot of people will have made a resolution to get into shape and to start eating a more balanced diet. The problem is, alot of these people won’t stick to these resolutions as they are setting themselves up for failure.

If you have not been active for a long time and have your nutrition has been  poor, to go on a ‘diet’ and start running every day is asking a bit too much of your body and mind to start off with, and within a few days the aches from the running and the cravings from the foods you are missing will catch up with you and in most cases will break you.

What i suggest for the first few weeks is, for the exercise side of your resolution, hire a Personal Trainer!  Even if it is only for one session to set you an acheivable schedule, it is worth it, rather than bluffing your way around the gym. Sit down with a proffessional and let them devise you a routine that incorporates both cardio and strength training and takes into consideration any previous injuries, and works around what days are good for you and what types of cardio you enjoy. It will be worth it, and probably won’t cost you and more than the few rounds of drinks you are now cutting back on!

As far as the Nutrition side is concerned, think about these 6 little small changes you can make to steadily change your diet, speed up your metabolism and make healthier eating choices.



1. Eat breakfast.

A nutritious breakfast gets you fueled for the day and helps prevent you from binging later in the day

2. Try lower KJ, lower-fat versions of your favorite foods.

Don’t assume that you have to give up favorite comfort foods when you’re trying to eat healthier and lose weight. Use lower-calorie ingredients or prepare it differently. For example, use sweet potatoes rather than normal potatoes or skimmed milk ratherv than full cream milk.
Look for recipes that are low kj versions of your favorite dishes. Just remember to not increase your portion sizes of the lower-cal, low-fat foods.

3. Watch your portion sizes.

Standard  portion sizes may actually be smaller than you think.  One serving size of pasta or rice is about the size of a tennis ball. Try putting smaller amounts of food on your plate or using smaller plates. If you put more food in front of you, you’ll eat it because it’s there.

4. Eat plenty of whole grains, fruits, and vegetables.

Try brown rice instead of white rice and whole wheat pasta instead of regular pasta. Aim for five servings of fruits and vegetables a day. You don’t need huge amounts of fruits and vegetables. A cup of salad counts as one vegetable, so try eating a salad with either lunch or dinner (and choose from the low kj, low-fat or fat free dressing options).

5. Keep healthy snacks on hand.

Keeping healthy snacks, such as fruits, veggies, almonds,or beef jerky on hand will prevent you from heading to the vending machine for an unhealthy snack.

6. Start with lean cuts of meat, poultry and seafood

For poultry, the leanest choice is white meat from skinless breast of chicken or turkey. When shopping for beef, look for round, chuck, sirloin or tenderloin. Also incorporate fish inot your diet at least twice a week.

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