OH WOW!

So I LOVE french fries! And frankly, I just don't think you can trust a person who says they don't ;) I mean, really? They have to be lieing....all that golden crispy goodness in the almighty potato..BUT this is the thing..SATURATED FAT and CALORIES just don't look good on your heart, or your butt, ya dig?
SO keep with that B-FIT4U lifestyle by baking those fries or even better, try.this fancy little recipe I came upon the other day...VEGGIES FRIES WITH PESTO YOGURT DIP!

A simple substitution of parsnip and butternut squash make these fries simply AMAZING!! Baked, not fried, and with less carbs than your potato version, veggie fries will keep your french fry craving under control and healthy lifestyle strong!


Veggie Fries with Pesto Yogurt Dip (courtesy of Bobby Dean)

FRIES:

• Top half butternut squash, cut lengthwise into sticks
• 2 parsnips, peeled and cut lengthwise into sticks

• 2 tablespoons olive oil
• Kosher salt and freshly ground black pepper

DIP:

• 3 cups fresh basil leaves
• 3/4 teaspoon kosher salt
• Leafy tops of 2 parsnips
• 1 clove garlic

Directions

For the fries: Preheat oven to 400 degrees F. Place the squash sticks on one baking sheet, and place the parsnip sticks on another. Drizzle both with the olive oil, and sprinkle with salt and pepper. Cook the squash sticks for about 5 minutes, and cook the parsnips until golden and crisp, turning once or twice, about 30 minutes.For the dip: Combine the basil, garlic lemon juice zest in a food processor fitted with a steel blade pulse until smooth. With the machine on, slowly pour in the olive oil. Blend until smooth. Transfer to a small bowl and add Greek yogurt; mix together. Serve immediately or refrigerate for up to 1 week.

Green monster smoothie

Still on a mission to get more vegetables into your diet (and mine!)
I came up with the GREEN MONSTER SMOOTHIE this weekend! Why? Because it's fun to name things something crazy, and that makes it that much more FUN to drink! Oh and did I mention, DELICIOUS, NUTRITIOUS, LOW CALORIE?! YES! So Drink UP THOSE GREENS and you'll never even know you just ate a bowl of spinach!


GREEN MONSTER SMOOTHIE

1 cup of almond milk (unsweetened)
2 cups of fresh spinach
1 frozen banana (or add a cup of ice to the blender to make this smoothie, thick, cool and rich if your banana isn't frozen)
1/2 an apple chopped, leave skin on for vitamins and fiber!
1 tsp cinnamon
1 tsp ginger

Blend all ingredients in blender and Enjoy!
Makes on smoothie 140 calories!!
*For a little extra something, something, dot your smoothie glass with a few blueberries for some extra antioxidant power and a burst of fruity goodness!*

LOVE yourself :)

Having a tough time sticking to your healthy eating plan? Hey, we all get lost sometimes on our journey to wellness, but the best place to look when you need to stay focused, is in the mirror. Look at that beautiful person staring back at you and blow him/her a kiss. When was the last time you took the time to LOVE YOURSELF! Yes, have you forgotten about yourself? You see you can't achieve an inner and outer feeling of wellness without first showing yourself some love. Take a minute to breathe, set your mind free from the stress, grab that cup of tea you keep promising yourself; you don't need a day, you just need a minute to remind yourself that all things begin and end with YOU! Bring good into your life with your happy thoughts, and the goodness in your heart will exude from you to the world around you.
 Happiness is a state of being in the present mind of your beautiful soul. LOVE YOURSELF, you only have one you, let her SHINE!

Happy Trails B-Fitter's and love yourself this weekend~FoodieGIRL

Ice cream fun!

I love when the temps get warmer! It just says, "ice cream!!" Now of course you can indulge in this treat in a B-FIT4U manner by minding your portions, etc, but if you want to eat ice cream, as much as I think about it......and that's ALOT, then you need some healthier alternatives. Because fat and cholesterol just aren't pretty, on your thighs, ya dig? ;) Not to mention your heart just doesn't like the stuff either! So here's one of my all time favorite dairy free "ice cream" alternatives, sure to satisfy everyone in your family! Really! So Delicious regular and mini ice cream bars in soy vanilla, or coconut vanilla! So YUM!

 

 

Curry in a Hurry!

Came up with this little gem of a recipe last night,

Curry in a Hurry!

Full of good for you flavors and packed with veggies, it's one of those dinners that you'll want to grab the leftovers for your lunch the next day! And if you're not sure if you're too keen on "curry", this is a great way to try it for the first time. It's a wonderful tastebud explosion!

CURRY IN A HURRY

1 cup of cous cous
1/2 an eggplant
1/2 a vidalia onion
1/3 cup chopped tomato
2 shredded carrots
2 tbs capers
1 chicken breast
1 cup of chick peas
1 tbs olive oil
1 tsp curry powder) (more or less depending on your taste)
Salt/pepper to taste
1 tbs fresh lemon juice
1 tbs basil
cooking spray (like PAM)
1/2 cup curried cashews, chopped (these can be found in your grocer's nut aisle, or make your own by tossing cashews in olive oil and curry powder, and warming through in a frying pan, on low)

Prepare cous cous according to package directions and then set aside. Pan fry on medium high, your chicken breast in a light spray of cooking oil until cooked through. Chop into bite size pieces and set aside. In the same pan, with a swirl of olive oil, add your chopped bite size veggies (except carrots and tomatoes)  and saute until tender, but still with a bit of a bite to them. Add back to pan, cous cous, chicken, curry, lemon juice, basil and salt and pepper. Combine all ingredients until fragrant and flavorful, and warmed through, about 5 minutes. Toss in tomato and shredded carrots and curried cashews at the end for a cool texture balance, and ENJOY!
DID YOU KNOW?

Eggplant is low in calorie, with only 25 calories per cup, and high in fiber, vitamins, minerals and antioxidants, according to the World's Healthiest Foods website.

Read more: http://www.livestrong.com/article/243135-what-vitamins-are-in-eggplant/#ixzz2RO2qyura

Hello Bathing Beauties!

I haven't forgotten about all you bathing beauties out there! Swim suit season is coming fast! Does it make you nervous to try on those suits in that awful flourescent lighting at the department store, or are you ready to face your fabulousness with a fierceness only Beyonce would understand? ;) GO get it GIRL! (and guys!) You have been working hard to B-FIT4U, and it's time to show off that fabulous figure! Bathing suit shopping does not have to be horrible when you're working on your fitness and healthy eating. Keep motivated, embrace those curves and make them even more fit and fabulous! AND remember, you can do this with HEALTHY EATING! Yes, you can workout, but if you're eating terribly, you're never going to achieve your best self, and guess what? You'll have wasted all that time in the gym! Ugh, now that's not a good feeling, is it?! So change those eating habits, it's not too late! Swap that calorie laden sandwich for a salad, fill that dinner plate with veggies, before anything else, don't skip breakfast, drink water and get rid of those sugary drinks that are holding you back from a trimmer waistline. YOU GOT THIS!! And we got you covered with another great gut busting recipe. Get back on the food wagon, your health is worth it! and always B-FIT4U~FoodieGIRL

 

ROASTED EDAMAME SALAD

Edamame are young soybeans, usually still in the pod. Because the beans are young and green when they are picked, edamame soybeans are soft and edible, not hard and dry like the mature soybeans which are used to make soy milk and tofu. And a great protein source!

 

 

(courtesy of Alton Brown) 

 

Ingredients

• 12 ounces fresh or frozen shelled edamame, about 2 cups (can be found in veggie section of market already shelled or in your frozen food department at the market)
• 1/2 cup fresh corn kernels, about 2 ears of corn
• 1/4 cup finely diced scallion
• 1 clove garlic, minced
• 1 tablespoon olive oil
• 3/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 cup chopped fresh tomato
• 1/4 cup chopped fresh basil leaves
• 1 tablespoon red wine vinegar

Directions

Preheat the oven to 400 degrees F.

Place the edamame, corn, scallion, garlic, olive oil, salt and pepper into a 13 by 9 metal pan and stir to combine. Place on the middle rack of the oven and roast for 10 to 15 minutes, just until the edamame begins to brown. Remove from the oven and place in the refrigerator until completely cool, approximately 30 minutes.

Add the tomato, basil and vinegar to the edamame mixture and toss to combine. Taste and adjust seasoning, as desired. Serve chilled or at room temperature

We're back with "making MONDAY MEATLESS"

Meatless Monday has become a staple around our house, how about yours? Replacing meat just once a week, can really make a big change in your overall health, and let's get real, vegetables are a "natural medicine" in the fight against obesity and disease. SO fill that refrigerator drawer with a rainbow of veggies and get creative!

Pasta with Roasted Vegetables, Chickpeas and Goat Cheese (courtesy of Woman's Day)

• 1 head(s) broccoli, (cut into small florets)
• 1 red onion, (cut into 1/2-in.-thick wedges)
• 4 clove(s) garlic, (smashed)
• 2 tablespoon(s) olive oil
• 1/4 teaspoon(s) salt
• 1/4 teaspoon(s) pepper
• 1 can(s) (15-oz) chickpeas, (rinsed)
• 12 ounce(s) whole-grain pasta
• 2 ounce(s) goat cheese, crumbled

---

Directions

1. Heat oven to 425°F. On a large rimmed baking sheet, toss 1 head broccoli (cut into small florets), 1 red onion (cut into 1/2-in.-thick wedges), 4 cloves garlic (smashed), 2 Tbsp olive oil and 1/4 tsp each salt and pepper. Roast for 15 minutes.
2. Toss one 15-oz can chickpeas (rinsed) with the broccoli mixture and roast for 6 minutes more.
3. Meanwhile, cook 12 oz whole-grain pasta. Reserve 1/2 cup of the cooking water, drain the pasta and return it to the pot, then toss with 2 oz crumbled goat cheese and the reserved water.
4. Toss with the roasted vegetables and top with additional goat cheese, if desired.

-------------------------------------------------------------------------------------------------------------------
Orzo and Tomato Salad with Feta

1 cup uncooked orzo pasta

1/4 cup pitted green olives

1 cupdiced feta cheese

3 tablespoons chopped fresh parsley

3 tablespoons chopped fresh dill

1 ripe tomato, chopped
 

1/4 cup virgin olive oil

1/8 cup lemon juice

salt and pepper to taste

Directions  Bring a large pot of lightly salted water to a boil. Cook orzo for 8 to 10 minutes, or until al dente; drain, and rinse with cold water.

When orzo is cool, transfer to a medium bowl and mix in olives, feta cheese, parsley, dill, and tomato. In a small bowl, whisk together oil and lemon juice. Pour over pasta, and mix well. Season with salt and pepper to taste. Chill before serving.

 

Count your BLESSINGS

 A BIG part of your health and wellness is positive self-talk.....you have to motivate yourself with positive thinking! Say, "I CAN DO THIS!" "I am worth it!" "I WILL achieve my goals!" And then count your blessings....recognize all the good that you already have around you. Keep a gratitude journal, be thankful, say a prayer, meditate and know that you have the ability to make a change in your health, simply by changing the way that you think. Stay focused, keep strong and know that your mind is your power!! Use it for good, use to help you on your health journey, and COUNT THOSE BLESSINGS :)


In remembrance and honor of those who have been struck with tragedy in BOSTON this week, we send our love and prayers to you. ~FoodieGIRL

I'm so STUFFED!

I'm on a mission to eat MORE veggies! Well, that's not to say I don't eat veggies (hello, food coach ;) BUT I think we can all agree, getting your veggies into your healthy diet can take some planning, especially when there are bags of everything naughty out there to tempt you to stay clear of the good stuff! So the best way to get your veggies in is to plan! Make a game out of it! YES! A game of goals, something like, "This week at lunch and at dinner I have to fill my plate with more veggies than anything else" And then get creative with it! Sure you can walk around with a bag of carrots to munch on all day, but how long is that going to be fun for?? So chop those veggies and put them in your scrambled eggs in the morning, or toss a beautiful bouquet of veggies in olive oil and sea salt, a dash of lemon and basil, top with your favorite protein, and you've got lunch! How's about roasting those veggies, or grilling them and putting them with some smoked mozzarella on a whole grain baquette with pesto? The possibilities are endless! So get creative, get chopping, veggies are your key to weight loss and weight maintenance, and their REALLY GOOD FOR YOU TOO!! Eat the RAINBOW!


Here's my recipe for Stuffed Zucchini Boats (Vegan and FABULOUS!)

1 zucchini
1/3 cup Yves vegan meatless ground (non-gmo soy!)
1/4 cup chopped poblano pepper
1/4 cup red pepper
1/4 cup onion
1 tsp olive oil
1/2 tsp of garlic powder
salt and pepper to taste

Half your zucchini and core out the center, still leaving a nice amount of flesh, but still a little opening for your stuffing to go into. Place zucchini cut side down on a sprayed baking pan and bake at 350 for 15 minutes, until tender. For stuffing, saute peppers and onion in a pan with a tsp of olive oil, add Yves vegan meatless ground and seasonings, continuing to saute everything until warmed through. Take your softened zucchini "boats" and fill with the stuffing and grab a fork!
 If you want to add cheese to this, place the cheese over the "boat" and put under broiler for 2 minutes. GO VEGGIE is a great Vegan cheese to add in cheddar flavor or smoked provolone. ENJOY!

What I'm eating now!

So I really love oatmeal! BUT when warmer weather strikes, I'm just not too keen on having a big hot bowl of anything ;), ya know? But with all the heart healthy benefits that oats carry, you can't just drop your oatmeal cold turkey just because it's hot outside! So what's a B-Fitter to do?

How's about this little bar that I recently discovered......

OATMEAL SQUARES by Corozona

These sweet healthy gems are soooooo deliicous, so nutritious and will satisfy your hunger when your on the go. At only 190 calories, they come in all different flavors, from cranberry flax to chocolate peanut butter, and everything in between, you have so many options, you'll never go hungry! Full of protien, fiber and multigrains, it's a homerun for your healthy! Read more about these great nutrition squares and all the Corozona products here: http://corazonas.com/our-snacks/oatmeal-squares/ And while you're there, order yourself some! Your heart will thank you! :)

Spring Salad

Keepin' it simple is the name of the game today! Afterall, it's Monday and who needs to be weighed down with anymore busy than they already have?! So here's a "few ingredient" recipe that will keep your tastebuds happy and your waistline, too! This refreshing cucumber salad has a pop of dill that wakens up the flavors, and paired with your favorite protein (perhaps a lovely grilled chicken breast), you've got healthy and smart on one plate! A great way to start off the week in charge of your healthy!

Fresh Cucumber Salad

Ingredients

• 2 English cucumbers (2 pounds)
• 1 small red onion
• 1 1/2 tablespoons salt
• 1 tablespoon plus 1 teaspoon white wine vinegar or sherry vinegar
• 1 teaspoon sugar
• 2 teaspoons dried dill or 2 tablespoons fresh

Directions

Slice the cucumber lengthwise, remove the seeds, and slice thinly. Thinly slice the onion.
In a colander, toss the cucumber and onion with the salt and let it sit and drain for 20 minutes. Press the liquid out of the vegetables and rinse well with cold water.
In a medium bowl combine the vinegar and sugar and stir well. Add the cucumber mixture and toss to coat. Stir in the dill.

CHOCOLATE!!

It's almost the weekend!! And don't you like to have a little splurge when it comes to the weekend?

And there's nothing wrong with that! You've been eating right, exercising and really taking great strides to get healthy, and stay healthy! And with every good deed there comes a reward! Now for me, I like CHOCOLATE!! Now I'm not saying I'm going to be splurging all weekend long! That would just be silly, and totally defeat the purpose of eating healthy all week and working out. BUT, so you do stay on track, once a week you just gotta have something that you LOVE!! And this week's weekend splurge is BROWNIES!! Who's with me?!?

Homemade, bursting with chocolatey ooooey goooey goodness, oh and did I mention their even low in fat and calories, at 150 calories a serving! You see, you can make that chocolate brownie and eat it too! And go ahead and freeze the rest for you next splurge, or bring some to a friend. They will LOVE you forever! ENJOY! ~FoodieGIRL

 

 

Dark Chocolate Brownies

Nonstick cooking spray
8 ounces bittersweet chocolate, coarsely chopped
2 tablespoons unsalted butter
1 cup whole-grain pastry flour or whole-wheat flour
1/4 cup unsweetened natural cocoa powder
1/4 teaspoon salt
1/4 teaspoon baking soda
4 large eggs
1 cup packed light brown sugar
1/2 cup plain low-fat yogurt
1/4 cup canola oil
2 teaspoons vanilla extract
3/4 cup chopped walnuts, optional

Preheat the oven to 350 degrees F. Coat a 9X13-inch baking pan with cooking spray.

Melt the chocolate and butter in a double broiler or heatproof bowl set over a pot of barely simmering water, stirring occasionally.

In a medium bowl, whisk together the eggs and sugar until smooth. Add the yogurt, oil, and vanilla and whisk to combine. Add the chocolate-butter mixture and whisk until blended. Add the dry ingredients to the wet ingredients, mixing just enough to moisten.

Transfer the mixture to the prepared pan and sprinkle with nuts, if desired. Bake until the wooden toothpick inserted into the center comes out with a few moist crumbs, 20 to 25 minutes. Allow to cool completely in the pan on a wire rack before cutting into 24 pieces.

Makes 24 servings

Serving size: 1 piece



Per Serving:
Calories 150; Total Fat 8 g; (Sat Fat 3 g, Mono Fat 2 g, Poly Fat 0.8 g) ; Protein 3 g; Carb 18 g; Fiber 1.5 g; Cholesterol 40 mg; Sodium 55 mg

Staying Connected :)

Staying connected with friends is just as important on your health journey as eating right, exercising and sleep!

Sometimes a moment on the phone with a pal or lunch out with your friends can bring such positive joy and energy to your well-being, that FRIENDS are a VERY important part of the equation, and you should not leave that out!

WHO doesn't want to SMILE!? See, staying connected with people is part of the journey! You don't have to exercise alone, you don't have to figure out good for you food choices, alone, you just have to make the effort to stay connected with positive like-minded friends and support each other onyour wonderful B-FIT4U journeys!

LIFE is meant to be shared. LOVE is meant to be shared. STAY CONNECTED support each other. AND bring more HAPPINESS AND GOOD HEALTH into your LIFE by being a GOOD FRIEND :)

(now isn't that easier than sweating it out in the gym? I thought so ;)

 

Happy Trails~FoodieGIRL

 

Jumpstart that weight loss!

Are you on a constant roller coaster of emotion when it comes to your food choices.......

Eating super well only to eat super bad? Hey, we all get in a rut sometimes. Maybe what you need is a true JUMPSTART to your weight loss! And a great way to do that is a CLEANSE. Dieting is going to leave you hungry, empty and eventually gaining the weight back....that pretty much sounds lousy, doesn't it? But the idea behind a cleanse is just this.........

"The ultimate goal of a detox diet is to cleanse the body of impurities and provide you with a fresh start. These diets usually entail limiting the body to liquids or a very strict food regimen. Some believe that by doing this, the body flushes out built-up toxins which promotes good health. Some popular detox diets may also help the dieter lose weight quickly. Before beginning a detox diet, consult your doctor about the effects it may have on your body."

WITH all that being said, a detox may or may not be the right choice for you. You want to look for something that you know you're going to follow because what's the point if you're not going to follow the rules of the detox, right? You want it to work! Also, look for something that isn't too restrictive to your regular regimen. In other words, something that will not only jumpstart weight loss, but more importantly have you thinking about good food choices, and eating your veggies and protein more often, even when you finish the cleanse.
SO look for a cleanse that teaches you to make better food choices, cut back on sugar and fat, and makes you feel good!  Personally, at B-FIT4U, we are not endorsing the liquid detoxes, a little extreme for our taste. You don't want to ever feel deprived, now that's no fun! Good for you, good food should be apart of your cleanse. AND a great cleanse source to get you started comes highly recommended by one of our readers, who recently finished the cleanse and is raving of the results both physically and mentally; helping her to see where she was overeating and indulging in sugar too often, and how to incorporate better food choices into her daily life.

What did she do? The ASTER ELLIOT cleanse. For all the details and see if you would like to get started on the program, check out this wonderful website and get started on a better, healthier you!
http://asterelliott.com/
 

 

SPRING on your PLATE!

It's SPRING! I do believe, it has officially ARRIVED!

And you know what comes with warmer weather...less clothing!! YAY! (or nay if you feel like those last 5lbs are still hanging on you like a blanket from the winter) BUT who cares? It's SPRING! And with salad's like this one below, those last 5lbs are going to fly off you quicker than you can get to the gym! YES! Because your food choices are just as important you gettin' out there and movin' in this beautiful weather. SO, jump into SPRING with good for you food that will

help you lose weight and feel great! (oh and did we mention, this salad is so YUMMMMMY!)

 

WHITE BEAN TUNA SALAD

 

• 2 (6-ounce) cans dark meat tuna, packed in olive oil
• 2 (15-ounce) cans cannelini white beans, drained and rinsed
• 1/3 cup small capers, nonpareil in brine, drained and rinsed
• 6 tablespoons red wine vinegar
• Sea salt and fresh ground black pepper
• 1 medium red onion, thinly sliced
• 1 1/2 cups cherry tomatoes
• 2 cups fresh arugula
• 6 fresh basil leaves

Directions

In a large bowl, add the tuna, reserving the olive oil in a separate small bowl. Break tuna into bite-size pieces with a large fork. Add the beans and capers. Into the bowl of olive oil, add the red wine vinegar. You should have 1 part vinegar to 2 parts oil - add more extra-virgin olive oil if necessary. Season with salt and pepper. Pour dressing on the tuna, bean and caper mixture and allow the flavors to infuse while slicing the vegetables. Add the onion and tomatoes to tuna mixture and toss gently.

Place the arugula on large decorative platter and top with tuna mixture. Tear fresh basil leaves over the top and serve immediately.

Back on Track!

Have you fallen off the food wagon? Did vacation 'cause your "healthy" to run  right off the track into too many cocktails, desserts or overstuffed meals? Hey it happens to all of us from time to time,....yes, sometimes I even indulge in one of my favs, chocolate....Easter basket anyone? ;) But eating healthy is NOT about being perfect...I repeat, you do NOT have to be perfect!But you do have to choose healthy eating consistently in order to make progress to your goals, whether, health, wellness or fitness. So if you've fallen off the food wagon lately, don't beat yourself up! Pick yourself UP, and start a new with sensible good for you choices this week, not perfect choices, but hey come on, who are you kidding, that cupcakes and sugar laden latte are not a good breakfast ;) Grab some eggs and whole wheat toast and get going back towards your
B-FIT4U lifestyle!! (P.S. I love this article below and had to share with you, go on get healthy AND...GET INSPIRED!)

“7 Things You Can Do Today to Get Back on Track With Your Diet"
 “Frederic Patenaude, is the author of the best-selling e-book "The Raw Secrets". He is currently giving away free access to his private library of over 100 exclusive articles along with a subscription to his newsletter Pure Health & Nutrition. Visit http://www.fredericpatenaude.com while charter subscriptions last.”

by Frederic Patenaude I have a confession to make. I'm not perfect. Sometimes, I fall off the wagon with my diet and fitness activities. Sometimes I eat more fat than I would like too. Sometimes I eat foods that don't make me feel great. Sometimes I end up being sedentary for a little while. Let's face it. It's rare that you'll find someone who will commit 100% to something and never look back or have a breakdown. But your ability to succeed will be measured by your determination and focus, as well as your ability to learn from your “mistakes”. So here are 7 things you can do *today* to get back on track with your diet. 1- Don't Be Hard on Yourself We're really fast at acknowledging our shortcomings, but much less at acknowledging our successes. It's very easy to beat yourself up when you fall off the wagon and never take time to celebrate all the successes you've had so far. So don't be hard on yourself and just look at what you've accomplished, no matter how small it may look! Compared to where a lot of people are at right now, you've already come a long way. 2- Reset Your System and Fast In my book “The Raw Secrets”, I talked about the value of occasionally fasting 24 to 36 hours, or even 2-3 days (longer fasts should be supervised). This is especially useful to get back on track with your diet. Fasting just 24 to 36 hours will literally “reset” your system and make it much easier to start eating right again. Don't get me wrong. I don't suggest doing the harmful pattern of binging now and fasting later. I'm just saying that a short fast might be just what you need to give your body a chance to get back to a state of balance. You can refer to my book “The Raw Secrets” for more information. If you're unsure about doing a short fast or your health does not permit it, then simply having a couple days of mono-fruit meals (only eating one type of fruit per meal), will give you great results. 3- List Your Benefits When you have the time, take a moment to list all of the reasons *why* you are committed to a healthy lifestyle. Why do it at all? Unless you know the *why*, you won't know the *how*. Any small difficulty will throw you off balance. So your homework assignment is to list at least 25 benefits or reasons for eating well (however you define it at this point) and exercising. Then put this list in a place where you can see it! 4- Recommit Commitment is very important. It just means that you're willing to do whatever it takes to get to where you want to go. After you've listed your benefits, take a moment to commit to your success. All it takes is *share* your list with someone else, someone who can support you (ideally, your “success buddy”!) and tell them you commit to achieving those results. 5- Give Yourself a Goal In addition to writing your list of benefits, give yourself one to three short-term goals that you believe you can accomplish within the next 6 to 12 months. Maybe it is to *release* a certain amount of weight. Maybe it is to lower your body fat level down to a certain percentage. Or maybe it is to succeed doing so many push-ups in a row. Set a few realistic goals that are also a little challenging, and keep your mind focused on them. 6- Be Prepared for the Next Breakdown No matter how well you do in life, there *will* be another breakdown. I'm not saying that you'll necessarily fall off the wagon. Maybe it will just be a period of doubt and fear. Or you'll find yourself in a situation where you're not sure how to maintain your diet. Prepare for success and envision different things that could potentially be challenging. What would you do in those moments? Take a moment to think about that and discuss it with your coach or someone who supports you. 7- Get Coaching and Support Even the best athletes in the world have their own coaches. How do you think that you will make it without one? A good coach will not only push you to get beyond where you want to go, but will also support you in the process and celebrate your successes with you. Without coaching and support, it will be much more difficult to make your list of benefits come true. If you can afford it, having a personal health coach will make a tremendous difference for you. So, now that you're armed with these 7 tips I have revealed in this article, start using them, and if possible, have a coach help you in the process. Once you start applying them, you will understand why they make all the difference!