5 Tips to Start Eating Healthier

Start your day with drinking a class of water
Eat less processed foods, none if possible
Make foods easily accessible, have frozen available
Add Quality VS Subtracting Calories
Be mindful while eating, be less distracted

• 1. Lack of consistency
• All it takes is getting 1% better everyday
• Habits and consistency go hand in hand
• 2. Starting off too big with goals
• Goals to big end up not being sustainable
• Don’t spread yourself too thin setting too many goals
• 3. Lack of application
• Knowledge is only potential power
• What is it that holds you back from applying the information you know?
• 4. Have patience
• Don’t just focus on the end result, understand and try to enjoy the process
• How patience effects Jessie and Rachel in their own lives
• 5. You’re mindset isn’t supporting your goals
• Allow for flexibility in your schedule and routine
• Growth vs fixed mindset

• Messy action is better than no action
• Setting realistic expectations
• Tracking to become self aware
• Your perception of your food intake and physical activity can be skewed unless your truly tracking accurately
• Create a calendar for yourself
• Stack your new habits on top of your old habits
• Structure and routine allows for some familiarity and comfort zones when beginning new habits 
• Be honest with yourself if you want to make sustainable change

• Wonderful opportunities new media has given us
• Challenges we face as professionals and social media users in general
• Social media giving us unrealistic expectations for fitness and health goals
• Sticking to your priorities can and will be an internal battle
• Why 30-Day challenges are not an effective way to get to your goals
• Why it’s important to make lifestyle changes, and not rely on motivation and challenges to sustain progress
• Social media shows you the BEFORE, the AFTER, but not the AFTER AFTER
• Quick weight loss generally leads to rebound in weight gain
• Supplement promoting on social media
• Taking control of your health
• Living in a social media world you’ve created, but it’s not the real world
• Social media is a highlight reel 
• If something seems too good to be true, it probably is
• Habit take time, and if you don’t put the TIME in, you’re not creating a sustainable lifestyle

• It’s easy to set a goal, but in order to create change you need a plan
• You don’t always have to wait until the new year to make change, it can happen anytime
• Lacking self awareness can be an obstacle when reaching a goal
• Outcome VS Process goals
• Rachel’s personal fitness goals for 2020
• Setting SMART goals, what are they and how to use them
• Acting on impulse and the consequences
• Instant gratification VS delayed gratification
• Start slow and steady, then adjust appropriately

• Diving into the most common exercise myths
• #1.  Lifting makes you bulky.
• Visual representation that we think of
• Newbie gains
• Body composition
• Nutrition playing a role in "bulkiness"
• #2.  You need to run to lose weight.
• Heart rate zones
• Using strength training and cardio to lose weight
• Metabolism adaptations
• #3. HIIT is the best way to lose weight.
• What is true hit training
• When should it be used
• How it can be a tool for performance or aesthetics
• #4.  You target where you want to lose fat.
• You can manipulate and shape your body through resistance training
• You cannot choose where you want to lose fat, the body pulls from the whole body
• Waist trainers are a waste
• #5. Sweat and soreness is an indication of a good workout.
• Associating sweat or soreness with a workout does not mean you got a good workout
• Instant gratification

• #1 Carbs make you fat
• Misconceptions of macronutrient necessities
• Types of carbs
• Where carbs are found
• Carbs as your main source of energy
• When carb cycling would be appropriate
• #2 Eating at night equals to weight gain
• The behavior leads to weight gain, but calories don’t double after 7pm
• Mindless eating
• Becoming aware of your triggers & what causes you to eat late night
• #3 Sugar is bad for you
• Processed sugar VS natural sugar
• Sugar free & diet products
• How to know if something is processed
• Binge/restrict cycle
• #4 You need to detox
• Your body has built in detox system
• Results you get when detoxing (caloric deficit)
• Missing out on key nutrients when you detox
• Why people tend to feel good after a detox
• Your bathroom habits determine the health of your detox system
• Detoxing doesn’t change fundamental habits
• Brief discussion of elimination diet
• #5 Fasting is a good way to lose weight
• The benefits of fasting
• Fasting should not be used for weight loss
• Personal experiences with fasting
• Using fasting to disassociate your current relationship to food
• It always comes down to an energy balance when you’re gaining or losing weight