1.)  Follow the 80/20 rule. Stick with healthy eating 80% of the times.  IF you feed the body nutrient dense whole foods such as healthy grains, vegetables, fruits, etc… you’ll be supplying the body with the nutrients/minerals it needs to function properly.  Eating refined or processed foods all the time not only give you 0 nutrients, it actually pulls nutrients and enzymes from your own body in order to digest it!  So it’s a double whammy.  First it pulls from bloodstream, then it goes into pulling deeper from your tissue, followed by organs, muscles and finally bone.  So yes, you can literally eat your way to diseases, bad health and deterioration.

Eat nourishing foods 80 percent of the time that way your body will be able to handle
when you eat depleting foods (20% of the times) because you’ll have reserves of the vitamins, minerals, and enzymes necessary for digestion

2.)    Make goals for yourself and follow the S.M.A.R.T. technique, you can’t fail:

S = Specific

M = Measurable

A = Attainable

R = Realistic

T = Timely

3.)  Try to limit or eliminate gluten from your diet.  It will make a world of a difference in not only your waistline, but also your energy levels.  Limit bread intake, if you must have it on a regular basis, go for buckwheat bread.  Even whole wheat bread has lost its value in the past 20-30 years since the wheat plant has been modified so many times.  The body cannot process it the same way leading to indigestion, fatigue and other problems.

4.) Interval and circuit training will burn 5x more calories than walking within the same given amount of time...hence its popularity nowadays for weight loss.   That along with a healthy 80/20 diet and you're golden!

5.) Don’t  be afraid to lift weights.  One pound of muscle is 5x more metabolically active than one pound of fat. Replace your fat with muscles…you’ll become more metabolically active; burning more calories at rest and you’ll look better.  Ladies, if you’re afraid of looking bulky, don’t be…testosterone is a major component in building bulky muscle…something most women don’t have much of.  Lift heavy, eat healthy, and do your interval cardio training on a consistent basis and you can’t lose!

6.) Feed your mind the right stuff to keep it positive.  I know realistically, its hard to stay positive ALL the time, but try to see the positive in the situations that bring you down.  Misery loves misery and negative loves negative, but in reality it needs positive to live a healthier happier life!  Be that positive in people’s life, don’t wait till it comes to you.   A positive mind achieves amazing things whether its at work, at home or with your personal goals such as your fitness!

7.) Avoid all foods that contain sweeteners --that includes diet sodas.  Sweeteners have been linked with headaches, insomnia, digestive problems, loss of taste buds and linked with certain cancers.  That’s enough for me to give them up. Try going without it for a week and see how great you feel!

8.) Protein at every meal is not only good to build and maintain nice lean muscles, it also helps to keep you full between meals and research shows that eating protein at every meal or snack helps keep the sugar cravings away.

9.) Find a friend to workout with, invest in a trainer or join a group fitness class.  Accountability is key to your fitness success!

10.) Live by the law of reciprocity.  I believe that if you live your life giving and I mean genuinely giving without any expectations of returns, in some way, shape or form your unconditional contribution will be returned to you by those very same people you gave to. Eventually you’ll see it come back to you when you least expect it and most need it.  Whether its favors, gifts, donations or your time to someone…Give and you will receive!

11.)  Replace sodium with spices that can provide you with all the good stuff and not affect your blood pressure as much! Garlic is the powerhouse of spices and in my opinion goes with just about anything. Paprika and parsley are loaded with vitamins as well as iron and calcium.  Mint can help with gas and nausea, sage can enhance antibiotics in your body.  Thyme has been used to relieve overall cramps and oregano works as an antiseptic.

12.) Learn to laugh at yourself. No one really cares anyways. Don’t take life too serious. Take control of your life, trust your instincts, live with confident and always be yourself. As Dr Seuss says “Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind.” 

Committed to your health,  
Coach Kendrick 

For more tips, motivation, workout and advices sign up for my Wellness Newsletter via my website www.kbodyfitness.com.  Also if you haven’t already done so, be sure to “like” me on Facebook: https://www.facebook.com/KendrickFitness

 


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