Top 10 fitness tips that really work

Get abs of steele...

People today seem to think that there is some miracle pill or diet or workout plan that is the ultimate key to success.  Women in South Florida are constantly looking for the next big thing to come along that will be the answer to all their prayers.  Unfortunately, there is no such thing.  Hard work, perseverance, and dedication is truly the only suggestion I can make for you to see results. But there are many ways to achieve your goals.  Here are my top ten:

First, you must write down your goals, both short and long term.  The best way to do this is to make a personalized list of what you really want to acheive and why.  Writing down, "I want washboard abs" is not going to cut it.  Get deep, baby!  And be realistic.  There is no sense in setting yourself up for failure.  Go for phrases that hit you hard and are definitive like, "I will be competing in a fitness contest in three months" or "I will be bikini ready for the summer".  Whatever your goals are, whether you're a fitness model or a mom trying to lose your baby weight,  the likelyhood of acheiving your goals increases dramatically when you see them on paper. 

 Second, journal your workouts.  The only thing worse than not getting results, is getting the results you're looking for and not remembering how the heck you got there.  Keeping track of your workouts is not as challenging as you might think.  Make sure you write down the exercise, the amount of weight your using, the amount of repetitions and the number of sets you do.  If you want to take this one step further, you could preplan your workouts.  Just make sure if you go off your plan that you rewrite what you've actually done.   You should make changes every four to six weeks to keep your body challenged.

Third, keep a food diary. This is a biggie.  Writing down what you eat and when will keep you accountable for every morsel you put in your mouth.  Plus, you can lie to everyone else, but you'll know when you're lying to your diary.  Don't forget to keep track of your drinks.  Again, if you want to take this to the next level you can preplan your meals.  This can be quite challenging, but remember, the reward is so worth it!  This leads me to number four.

Plan your meals ahead of time and don't be afraid to bring them with you - everywhere you go.  If you are serious about your nutrition (I cringe at the word diet), then this is especially important.  Start cooking and prepping your food in advance and separate into baggies or containers.  Now, we all cheat every once in a while and don't want to eat what we've already prepared.  If you stick to tip number four as much as possible your chances of cheating will be drastically lessoned.  If your friends and family don't understand, you can explain to them that you are working towards improving your health and life through fitness and nutrition and would really appreciate their support. Eating a few hundred calories every two to three hours is the way to go.  Plus make sure to drink plenty of water throughout the day as well.  Coffee, tea and soda does not count as water!

Five, tell people what you are trying to acheive.  There is no better guide than accountability.  If you tell everyone around you what you're up to, they will probably ask for updates regularly.  Besides, what's better than having your friends compliment you on how great you look!  Hopefully you have family and friends that are understanding.  That makes it easier to not get sidetracked.  If you're planning to compete in the near future, let people know the date.  Invite them to come show you support!

Next, number six.  Refrain from eating meals out.  Again, if you are serious about nutrition, you have got to keep your meals out to a minimum.  And i mean minimum.  You never really know what's going into your food when you don't prepare it yourself.  Cooking at home will not only save you calories, but it will be less tolling on your wallet.  If you do choose to eat out, tell your server to make your dish without butter or margarine and to cook with olive oil. If you have a salad, have your dressing on the side.  You'd be amazed at how many calories your salad has when it's covered in dressing.  It could be equivalent to your total caloric intake for the day!  On another note, if you absolutely must have something, don't pass it up.  If you constantly deprive yourself, you may go on a binge later on.  When you do cheat, don't get down on yourself.  Remember, everything we do is a choice.  Keep your goals nearby and look forward to results!

Seven - hire a personal trainer.  If this is in your budget, go for it.  It takes some of the workout responsibility and puts it on someone else.  Now, I'm not saying you should pass the buck here, but it helps to get fresh workout and food ideas from a professional.  It's also great to work out without having to think about planning your workouts.  Plus, a trainer will help you maximize your workouts and your results.  They will keep you on track in more ways than one.  If you have a steady appointment with a trainer, you will be less likely to make excuses and miss a session.  Also, some trainers will actually come to you!  Talk about convenient...

Now for number eight, focus deeply on your workout while you're doing it.  Alot of folks think working out with your favorite tunes blasting in your ears is the way to go.  Over the years I've noticed that your workouts are much more intense when you are fully concentrated on what you're doing.  I'm not saying to ditch the music, but when you focus on the muscle group you're working or the pace  you're jogging at, you will get a better overall workout.  When you're on the treadmill, put down that magazine, sister! Focus, focus, focus!

Number nine is to be consistant. You should try to always work out around the same time every day.  That way you are less likely to miss a session.  It does not matter if you work out twice a week or six times a week.  Consistancy is the key.  And that goes for food as well.  You also need to keep your workouts fresh by changing it up every now and then.  That does not mean to miss sessions, but to vary your workouts, your tempo, your amount of reps and sets and keep working towards your goals. 

Ten.  Most importantly, be positive! Keep telling yourself that you are worthy of being the size and shape you want.  Let yourself feel how wonderful success is!  Your mindset is everything.  If you walk into the gym knowing you can do something, you will!  Keep in mind that you may not physically see results, but you are getting stronger and better - never give up and you will achieve your goals down the road!  Also remember to surround yourself with positive people.  Your friends should bring you up, inspire you, motivate you, challenge you and support you. 

I wish you lots of luck on your fitness journey.  You are the master of your destiny!