Congratulations! We MADE IT! Yes, 2020 has been one for the record books but it’s time to brush ourselves off and reflect on everything we’re grateful for and then see where we can build a stronger foundation for ourselves and for others in this new world.
First, let’s focus on what we do have (not what we don’t have). Then focus on what you Do have control over NOT what you DON’T have control over. And what you do have control over is YOU! So let’s start there.
Let’s make this year better by making a commitment to ourselves to live a happier, healthier life. That starts with keeping our immune system running in optimal condition and that means getting active and fueling our bodies with the nutrients it needs.
I gotta tell you I have been doubling down and making for darn sure that I’m keeping up rather than trying to keep catching up. But if you haven’t been keeping up it’s not too late to reroute, restructure and repeat a well laid out sustainable plan.
Here’s what I know for sure…making healthy food choices can be a challenge and last year that challenge probably more than tripled because of the world crises that caused devastating effects on not only what and how much we eat but our mental and physical health overall.
To get you started on this journey here are my top four tips to help you make easier food choices.
1. Always Read The Nutrition Panel
Food companies know that we want to eat healthy food, so they make a lot of misleading claims on the box. The only way to really tell if something is truly healthy is to read the nutrition panel. You want foods that are high in vitamins and nutrients and low in sugar, unhealthy fats, and sodium. If you are on a mission to lose weight, you want the calories and carbs to be low and the protein to be high.
2. Avoid Heavily Processed Foods
To cut back on overly processed food, it is important to start slowly. Begin by supplementing meals with fresh foods and start cutting out sugar-sweetened beverages. Focus on drinking more water. When choosing grains, choose whole grains over the over-processed grains you may typically buy.
Some heavily processed food that is best to avoid are flavored nuts, microwave popcorn, fruit snacks, breakfast cereals, bacon, sausage, and any microwaveable or ready to eat meals packed full of sodium.
3. Substitute! Substitute! Substitute!
Eating right is not an either or situation. You don’t have to give anything up. Instead, substitute the unhealthiest ingredients in a dish, with a healthier ingredient. For example, if you’re trying to cut back on your carbs, you can have veggie spirals, shirataki noodles, or whole grain pasta instead of the standard noodles. If you’re trying to cut down on sugar, replace your favorite ice cream treat with a frozen smoothie instead. Some of the healthiest smoothies out there taste like milkshakes. Or, instead of pizza, try out pita pockets and pack it full of your favorite veggies.
4. Make a List
I also recommend that you make a list before shopping and never shop while you are hungry. When you don’t have a list, you are more likely to start impulse shopping, which can leave you with unhealthy items you might not have otherwise thrown in the cart. Stick to your list, and you will find that while making healthier food choices, you will also save some money because there is no impulse buying.
These tips are super easy and will help get you on track to make smarter and healthier nutrition choices. After everything that’s happened this year, you deserve to really care for yourself in 2021.
Ask yourself these questions and make a list…
What have you done this last year 2020 to put more of a focus and emphasis on your health?
What are your plans for 2021?
Let’s kickstart the new year and start by making healthier food choices, finding an exercise program that you can get excited about and treating our bodies with love.
As we slowly start to filter back into society, it is important to make healthier choices all around while not letting our guard down.
For more tips to keep you on track to achieving your life and health goals make sure to —> contact me via email and we can set up a discovery session.
Don’t wait. Create a New Year…A New You…A New Outlook!!
Are you having trouble staying motivated to work out at home?
Then Journal it out. Journaling will help you meet and smash your goals consistently.
This journal comes complete with 52 Ways to Take Back Your Fabulous! + 2 posters. Let’s get FABULOUS together!
It’s that time of the year again and I am SOOO excited for the New Year and what God has planned for me! I set the bar pretty high for myself and my 2020-year goals are off the chain! How about you? Have you set up some goals yet? I mean real goals – NOT Resolutions. I don’t believe in resolutions because resolutions are a set up for failure. But that’s another conversation for another day.
As we start preparing to cap the year by remembering our successes, we also have to set goals and start looking forward to the new changes that we can do in 2020 and with this comes the resolve to, once again, hit the gym, get fit, and be ready to rock that beach body when summer rolls in.
It goes without saying that most of us indulged a bit more than we should have this holiday season, but that doesn’t mean we can’t have a grand slam comeback! It doesn’t have to hold us back from what we know we want to accomplish this year and every year thereafter. Are you feeling what I’m saying?
Okay…let me cut to the chase right now and steer you in the right direction so you can skip the mistakes you’ve made in the past.
On top of a lot of people’s New Year’s Resolutions is to go on a diet. Yet a good question to ask before you dive into the newest fad is this: Is a diet what you need–or do you need to be more mindful of your nutrition as we welcome the start of a new decade?
If your vision for 2020 is a healthier you, then you may want to understand first how diets work and what nutrition truly means. The difference may surprise you since most people assume that diet and nutrition is the same thing.
Diets are a dime a dozen. Some diet regimens promote particular types of foods and others count caloric intake. However, what appears to be common in most of these diets is the restricting or limiting of certain types of foods.
Most people think this is a common sense approach. They think if you cut down on the food you eat, you will likely expend what you eat and have no more left to store. Not true. There is more to this than simple mathematics.
Did you know…(Don’t faint when you hear this) that a plateful of white carbohydrates and processed meats, half a liter of cola, and a slice of cake for dessert can already have over 2,000 calories–which is roughly the necessary caloric intake for one whole day? On the other hand, it is possible to eat that same amount of calories in three square meals, with snacks of fruits, nuts, and coffee or natural coconut water in between.
What makes a diet less healthy and incomplete, as a practice is that counting calories is never enough. You can limit your caloric intake to 1,500 calories a day, but if you keep eating white carbohydrates and other junk food, it will not contribute to a healthier lifestyle and you’ll still run out of energy before your next feeding time. That’s a big reason why people are always tired.
But if you look at the nutritional value of what you eat, it will make a huge difference. You’ll have more energy throughout the day, it will aid in better body building exercises AND you’ll be able to eat more calories than the norm. Yet you’ll be healthier and weight loss will be a breeze.
So as we “ROCK OUT” into this new beautiful decade include in your new goals one change at a time. This year, think of “quality” over “quantity.” Think of food that makes you feel good inside out instead of limiting the amount of food that you eat. Instead of counting calories, check the nutritional label of foods. Swap unhealthy calories with healthier options. Take the time to list down foods that give you better energy throughout the day.
Keep this practice up, and you’ll be rocking that beach bod for the entire 2020 and beyond!
Want more? You can get more! Subscribe to my YouTube channel @WendyIdafitness for more tips.
As you all know, I’m a big believer in taking back your life at any age. In fact, I’ve been called “America’s #1 Expert on Looking Fit, Fierce and Fabulous After 40.” I believe that helping women just like you is my true calling in his life. However, as a 65-year-old mom and grandmother, I understand the insecurities and doubts that can creep in as you get older. Those same doubts can keep you from taking action day after day, year after year. That’s why today is the day to kick those doubts to the curb, and start taking back your life one step at a time. One of the best ways to get started is changing your diet, and the way you think about food.
Why is changing your diet – and the way you view food – so important? Because so many of us have a complicated, and sometimes unhealthy, relationship with food. Food is wonderful. The foods we eat feed our bodies, allowing us to achieve our goals and achieve optimal levels of health and wellness. However, those same foods can contain harmful ingredients, excessive fats and sugars and other additives that harm our health and keep us from reaching those same goals.
Get What You Need From Food
Our ideal relationship with food should be one of balance. Educate yourself on what your body needs, and at what age. Which nutrients are key, and why are they important? Your first dietary goal should be to get what your body needs to be its best. That means enough protein, enough fiber, enough calcium … you get the idea. No diet should ever reduce your food intake to the point that you aren’t getting the nutrients you need to thrive.
Minimize What You Don’t Need
Once you’ve ensured that your diet is meeting your body’s needs, start focusing on minimizing the things you don’t need. Yogurt, for instance, is a great source of protein, calcium and helpful gut bacteria. If you like yogurt, take a look at the brand you currently enjoy. How many grams of sugar does it have per serving? How does it compare to other brands? Is there a healthier option you could try? Kefir, a drinkable yogurt, is often lower in sugar and has been used as part of healthy diets for hundreds of years.
Leave Room for What You Love
A diet that is too strict, with no room for treating yourself, is one of the fastest ways to failure. While you may maintain a diet like this for a while, eventually you’ll start craving those favorite foods that you no longer allow yourself. Plus, if you do slip up and indulge, you’ll feel like you’ve failed, which makes you more likely to call it quits. So leave room for a little bit of what you love. There are many ways to do this – you can find a lower calorie alternative, or use portion control to keep track of how much you’re eating. Allow yourself a treat on the days you’ve worked especially hard at the gym, when you’ve burned enough calories to minimize the impact of your indulgence. And, lastly, enjoy! It IS okay to treat ourselves. It is NOT okay to binge eat ourselves into a coma.
At 65 years young, I know that it takes focus, dedication and discipline to live your best life regardless of age, and this includes a healthy and balanced approach to the foods you eat. Cleansing is also important. Cleanses give you more energy, focus, help you to absorb all the good nutrients u take in, helps to avoid illnesses and gets rid of body fat. In fact, there is a 30 day cleanse I use all quite often. If you’re interested in finding out more about the cleanse I use, just send me an email.
I love helping people change their relationship with food and fitness.
Tell me, how have you changed your relationship with food.
What strategies do you use to maintain a great relationship with the foods that nourish you?
While everyone is scurrying about shopping, celebrating and buying holiday gifts, I want to share a special gift I received recently. This one you can’t put a value on.
I met a charming woman in Canada at an event and she shared with me her desire to improve her life and some of that improvement was to lose weight – weight she had since childhood. Shortly after the event she decided to gift herself with a better quality of life by improving her health, so she asked me for help.
The rest is history. It was on like popcorn after that! Her gift, I am proud to say, is now a reality! See for yourself below.
And Oh by the way…the fact that she is happy and her life is better is her gift to me! It inspires me more and drives me forward like a mad woman to do more because I know what that feels like.
“I’ve lost 40 lbs… After just two weeks I couldn’t believe my energy! I did what Wendy said and I saw the results.”
Thank you Wendy for the impact you’ve had on my life. Having more energy, better digestion, losing 40 lbs. and now having the know how to get back on the horse if I fall off is a wonderful gift to myself. Without your help, I’d still be “pleasantly plump”.
I didn’t need a gym membership and was able to workout from my home. I did what Wendy said and I saw the results. It wasn’t hard. It didn’t hurt. I did sweat and it did take will power. I wasn’t always perfect at it and still am not. But mindset is everything. The personal stories from Wendy that helped to develop my winning mindset were golden!
The biggest hurdle for me was the cost, but once I determined that the ability to get fit and stay fit was biggest priority to me at the time and that Wendy was the one that could help me, the rest was easy.
After just two weeks of being on Wendy’s program I couldn’t believe the difference in my energy level and in my digestion. My training with Wendy was long distance as she lives in California and I live in Ontario, Canada. It is amazing the ability she has to ask questions and assess my progress over the phone.
As a caregiver for my husband with Alzheimer’s and a consultant in the financial industry, I live with a constant level of stress. Often I had low energy and knowing that I was overweight too, I desired to be fit and healthy so that I could care for those who needed me most.
It has been a great pleasure to work with Wendy Ida over the past year. When I met her, I KNEW she was the one that could help me.
– Carol Dorey Trickett, Ontario, Canada – Financial Consultant
Are you pulling your hair out because it’s been difficult to shed the pounds? Do you think you’ve tried everything but still your weight just yo-yo’s and boomerangs back to where it started? Well there may be good reason for it. And the culprit could be right in front of your face.
So often people feel losing weight is too complicated to figure out and/or achieve because there are so many hidden things that keep them in the dark. They ultimately convince themselves that weight loss is not for them or not possible after a certain age.
The truth is, there ARE many hidden things you may not know that make it difficult to lose weight, but there are also some very common and often overlooked habits many people have that add huge calories back onto you. So why not start there chipping away the pounds where it is so obvious.
I have a long list of things I could rattle off, but let me cut to the chase and just tell you what my 3 biggest calorie hoarders are because you could be doing some of them right now!
You can almost cut your calories in half if you eliminate these three things →
Wendy’s Fit Fax Tips!
You can almost cut your calories in half if you eliminate these three things →
Alcohol – People drink socially, while entertaining, as a nightcap to help them settle down at the end of the day or even out of habit. This is a huge calorie mogul. One often forgets or doesn’t realize how much they have even consumed when they are having a good time or caught up in meaningful conversation.
It easily packs on the pounds and without thinking you can pack on thousands of calories in just a few hours. There is something to be said about very moderate wine consumption versus the weekend “binge” model of drinking that often dominates Friday happy hours nationwide.
Instead, try replacing the alcohol with Perrier water that has a fizz to it and add lemon, lime or other fancy fruits to the side of your glass.
Coffee – OMG! Now of course we are not talking about a regular cup. No! I am talking about the Starbucks kind of coffee. They really started the big boom of the fancy calorie laden coffee. There are zillions of calories in one of those mocha-latte-caramel-whipped-cream-venti-crazyccino things. Don’t get caught up in the fancy names, flavors and fancy cups.
Instead, ditch the calorie-filled, whipped cream fancy coffee, (that I call a dessert) and ditch the Venti cup too. Have an average size cup, sip slowly and hold the cream and extra additives.
Soda – Is just bad for your body all the way around. It’s used to destroy battery acid on your car for one thing. – If that’s true then what is it doing to your body? Hmmm… It also dumps tons of sugar into your system and promotes weight gain around your middle.
Instead, replace soda with some iced tea. Eliminating soda is not only a great way to lose weight but also it will begin reducing the size of your stomach.
So just begin working on these three things to give yourself a running start. If you are consuming any of these on a regular basis reduce the amount you take in by fifty percent and move on to having them only once a week if you must have them at all.
On the other hand, continue your workouts but… remember to make it all work, you have to go beyond the cardio and weight training. If you have ever seen a person or you are that person (you may even be a group exercise instructor) who works out hard but the weight doesn’t change, it’s because of your lifestyle and nutrition habits.
EVERYTHING has to be in alignment at the same time or it doesn’t work. Otherwise your hard work will go unnoticed. Why? Because…YOU CAN’T OUT TRAIN A BAD DIET!
Have you done any traveling this week? I know lots of folks have been traveling this week mainly because of spring break.
You ever wonder how to stay in shape when traveling? Well it’s not as difficult as you may think. It just takes a little discipline and getting used to when planning your trips. I do it all the time. Take a look at my “Fit Fax” this week and I’ll share with you some traveling tips.
In fact, I will be in New Orleans next week appearing “LIVE” as the keynote speaker for Smart Meetings’ National event. So if you will be in New Orleans in the next week, I would love to see you!
Smart Meeting National in New Orleans
Wendy Ida – Keynote Speaker
At Le Meridien New Orleans For more information on this event…CLICK HERE
Wendy’s Fit Fax Tips!
So you don’t miss a beat when it comes to staying healthy and keeping your body fit while traveling, try some of the following tips:
Carry a resistance band and a rope in your suitcase so you can do resistance training like rows or curls and/or you can do body weight exercises too, like pushups and squats if you forget your resistance band. Otherwise, be sure to plan ahead and seek out places that have a gym like a hotel. That way you can use that facility.
Drink plenty of water especially when flying because airplanes dehydrate you. Many people order sodas and alcohol when flying, but that dehydrates you even more. So try hard to stay away from all that. Have water or caffeine free organic tea instead. I always travel with a couple of tea bags in my purse.
When eating on the road and dining in new places remember to cut out creamy dressings for your salads, hold the gravies, glazes and other fancy sauces that come with your dishes. Replace them with light healthy oils or enjoy your food with just the tasty spices.
This is a good start to staying healthy and fit while on the road. And you’ll be so much happier and guilt free after you return home. Happy travels!
Do you have any traveling nightmares that you need help with?
In the meantime, be sure to leave your comments and thoughts with me.
Shout out to The CW for making me feel right at home! Tiffany you rock! And Mark you are going to make amazing progress this year! I just know it! I’ll be watching. 🙂
Many have asked the question – Where do I start? Breakfast is where you start. You must break your fast – Fast!
“People skip breakfast because they think they’re cutting calories, but in truth you are setting yourself up for failure because you are starving your body and causing it to increase or sustain weight gain. Your metabolism actually slows down and you tend to eat more later in the day. Plus your energy becomes erratic which is why many complain of lack of energy to not only do your workout but merely function during the day.
According to The National Weight Control Registry People who habitually eat breakfast have maintained a 30-pound (or more) weight loss.
Other research conducted found that regular breakfast eaters were more likely to exercise regularly. And women who ate breakfast regularly tended to eat fewer calories overall during the day.
Fabulous Fit fax!
Start your day with two glasses of water with lemon
Eat a light breakfast that includes protein and a good carb. Some examples are: Carbs – low sugar cereals, oatmeal, and fruit. Proteins – eggs, yogurt)
Always carry healthy snacks with you (like nuts and fruit) so you keep your energy up and you don’t mindlessly nibble on the wrong stuff.
Remember to take one step at a time by developing one new habit at a time. I always say start small and go BIG, but be patient and you will win every time – You’ll reach your goals effortlessly! No Really! ☺
How did you do with your Holiday meal last week? Did you try some of the tips I gave you to help keep those calories down? Remember every little bit helps. For those of you who did try it and dropped me a note on how you did…GOOD JOB! It’s a great start!
If the tips didn’t work for you this time because you just LOST YOUR MIND 🙂 that’s ok too. You know why? It’s the Holiday! Keep reading and I will tell you how to make up for that in a moment.
First let me ask if you’ve set some healthy new goals for yourself yet? If so, send me an email or Facebook me so I can help you get started. I have definitely set my own new goals for the coming year. Two of my goals are taking my body to a new and exciting level and the other is to meet new people and create significant relationships and partnerships.
I actually started that process recently when I had the opportunity to share the stage with Stedman Graham (Oprah’s man) this month. He and I graced the opening of the WIN (Women’s Information Network) event the first day, while John Gray (Author of Men are from Mars & Women are from Venus), and others spoke the following two days. What a great event!
I urge you too, to get a head start on setting goals and making some healthy life changes. Also, look out for my 8-week group coaching program and fitness challenges coming soon!
Now let me tell you how to make up for over eating last week.
Fit fax! By Wendy Ida
Everyone is bringing in Holiday joy that will sneak up on you so watch out for office nibbling. The calories will add up fast. Instead bring in your own snacks so you won’t be tempted.
Do a juice cleanse for 3 to 5 days.
Go back to a normal eating regimen with only one goody per week.
Now I want to hear from you! What are your personal fitness goals for 2015? Feel free to post your comments below:
Many people gain approximately 7 to 10 pounds over the Holiday which often becomes permanent over time. The trend is that after the Holiday people continue to gain 1 to 2 pounds a month which may appear harmless until you realize at the end of the year you have gained more than 25 or 30 pounds. Do the math and think about that happening year after year…
Here are three things I do to avoid that happening…
1. Engage in a vigorous workout before breakfast 2. Afterwards eat a light meal -Oatmeal w/raisins & protein 3. Continue to eat every 3 hours till dinner w/plenty of water 4. At dinner eat what I want but only what a small (not Big) dinner plate will hold 5. Throw away or give away any fattening leftovers so I’m not tempted to eat them.
What will you do to avoid the Holiday trap this year?
Weight loss is a major topic of concern these days. Many people are overweight in our society today. The average American lives a very sedentary life style. There is also an overabundance of processed foods and fast foods that make it easy for most people to gain weight. A large amount of people suffer from low self esteem due to a poor body image. The desire to fit in and look thin can cause people to drastically and quickly lose weight and then gain it back. This is very unhealthy. Stop the madness before it causes problems.
Gaining weight is a process that happens over a gradual amount of time. As excess food is eaten, the body begins to store it as fat. Unhealthy food choices and lack of exercise cause weight gain. This process cannot be reversed overnight. The body needs time to gradually remove the excess fat. Many people want to make drastic changes to quickly remove fat. This can lead to starvation and excessive exercise. People will impose very strict dieting regimens on themselves to lose weight. They are then unable to maintain this unnatural sort of diet and eventually succumb to temptation and gain the weight back again. That why diets don’t work.
Dieting is very unhealthy for the body and the emotions, especially when it involves drastic swings. This behavior sets up a repeated pattern of failure. This can cause depression and a sense of despair. This type of dieting is sure to fail. There are always new fad diets being advertised that promise quick weight loss. Even though some initial weight may be lost, the body will always win the fight for survival and you will need to eat again. Don’t diet just eat a healthy, balanced and portion controlled meal. It’s the best way to make sure that your body stays in balance and your emotions remain calm.
The best approach to weight loss is the approach that utilizes sound nutrition and exercise. A reasonable approach seeks to lose a steady amount of weight over a gradual amount of time. In this way the body is able to maintain health and slowly use its stored fuel without feeling like it is being starved. Yo-yo dieting can become an addiction that leads to an eating disorder such as anorexia or bulimia. Be kind to your body, be patient and build muscle. Slow steady progress is the best way to permanent weight loss and health.
The vast majority of us that need to lose a little bit of weight would like to be able to lose it quickly. There are some dangers of fast weight loss, however, that need to be addressed whenever we decide to drop the pounds in this way. The unfortunate thing is, the temptation still exists and it is often prompted even further by those that are selling us the weight-loss products. Here are some of the dangers and why you should avoid losing weight quickly.
First of all, fast weight loss often results in a rebound of weight gain. This is because we are not teaching ourselves healthy eating habits whenever we are losing weight quickly, and we are perhaps putting ourselves on a regime that is unsustainable.
Fast weight loss also tends to take its toll on other parts of the body as well, such as the hair, skin and many of the internal organs. This could lead to further difficulties after the weight-loss has subsided.
One of the other dangers of fast weight loss is that if you are losing a lot of weight, your skin may not be able to keep up with the weight-loss. This is often one of the biggest cosmetic issues with individuals who lose weight, and in many cases it is avoidable.
Losing more than two pounds a week is generally not recommended and can be hazardous to your health unless you are under the direct guidance of a doctor.
When you lose weight fast don’t be duped in thinking its all body fat. On the contrary, you are losing precious muscle and other bodily fluids. And trust me you do not want to lose muscle. It is what gobbles up the fat and keeps you going among other things. TV shows like “Big Loser” give many a false sense of reality.
Although it does take a bit more patience, you can avoid the dangers of fast weight loss by eating a healthy diet which maintains a calorie deficit and getting a reasonable amount of exercise. Although it may not be as exciting as losing weight quickly, it is something that can stick with you for the rest of your life.
Is smaller better? Do you know what your body type is? Are you pear shaped, apple, watermelon or maybe you are closer to the Na’ Vi Body like the one in the movie Avatar? They are a lot like human bodies right? Similarly, they have two arms and legs, two ears, two eyes, one nose and one mouth, but they are a bit more slender in comparison to the human bodies, although they still are similar in their proportions. That, however, is where the obvious differences seem to end.
I thought it was interesting to note that the Na’vi anatomy includes a small tendril that protrudes from the back of the head and is covered by a ponytail. This tendril allows them to connect to the environment around them. Other differences between Na’vi bodies and human bodies include the color of their skin and the fact that the Na’vi are several feet taller than the average human which gives them an advantage, as far as their strength and speed is concerned.
That being said here’s my question and root observation. How fit are you? Some make this judgment on eyesight alone. The assumption is that if you are skinny or a person of average build you are healthy and fit and if you are fat or a person of larger frame size you are sick and unhealthy. Let me just say, it ain’t necessarily so Joe! Furthermore no matter what shape or body type you are or even if you have tendrils flowing from the back of your neck and blue in color like the Na’vi, it is not a measure of your health or fitness level. Far too often I have met with people who are of average size but unfit and unhealthy.
Here’s what matters. Health! Focus on health and functional fitness first, not how you look and everything else will fall into place. AMEN!