10 Tiny Changes for Big Weight Loss

By Chalene Johnson

Take baby steps toward eating more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake! No one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body. Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner. See what you eat. Eat your food from a plate instead of straight out of a jar, bag, or box. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and, especially, alcohol. People have lost weight by making just this one change. Want more Chalene Johnson? Visit Chalene's Corner Interested in finding out more about Beachbody?  You can check it out HERE!

Fit Club Push!

I had my Fit Club tonight!  I decided to push myself and see where my back was.  We did ChaLEAN Extreme Burn Intervals.  This is a 45 minute butt kicking workout!  I pushed and my back is happy!  No aches, no pain, no twinges.  I was afraid that it would be good during and then an hour or so later it would start to stiffen up.  NOPE!  I took care of myself, I stretched, I did some yoga and really focused on working out the kink and it seems that it worked!

I'm so happy! HAPPY DANCE TIME!!! WooHoo! ;)

My girls really pushed themselves hard too!  I am so proud of them.  Mary has been with me from the beginning and she is so awesome!  I have some regulars who have been out the last couple weeks and I miss them so much!  I can't wait to get my full crew back again!

Next week is KenpoX from the amazing program P90X!  I look forward to hitting this one hard too!  LOVE MY FIT CLUB!

Evening Workouts...

I tend to go back and forth between evening workouts and morning workouts.  Tuesday, Wednesday and Thursday I work out at night.  Friday, Saturday & Sunday I work out in the morning.  What?  ChaLEAN Extreme is only 5 days a week you say?  Oh yes you are right.  Wednesday night is one of my "off" days but I have a fit club and this week we are doing some Rev Abs! Oh yeah!  So while I technically do 5 ChaLEAN workouts I throw in an extra cardio each week with my girls!  So, back to the whole morning vs. evening thing.

When I workout at night I don't get my workout in until about 7:30ish.  I get home from work around 6:20, make dinner for the family and then change and get into my workout gear.  Log into the Wowy Super Gym and start my workout.  I'm usually done by 8pm to spend a little quality time with my hubby.  The thing about this is that I don't get to eat dinner until 8.  That puts my bed time at 11.  Since I wait three hours after a meal before going to bed.  Not that this is a big issue or anything.  After pushing myself really hard I find that I have way more energy and I am just not as tired as I used to be this time at night.  Not good when it comes to getting up in the morning for work though! ;)

Now I love Friday, Saturday & Sunday!  I don't have to get up super early to get my workout done because I don't work on those days.  I can get up at 7:30am and be working out by 8am.  This is great.  I get a great workout done first thing in the morning, grab my Shakeology and hit the showers.  I am good to go the rest of the day and start my day on a HUGE high note!  These are my favorite times to workout!  I don't do morning workouts on the week days because there is a huge difference between 7:30am and 5:30am.  At least in my mind there is.  I'm working on this mental block because I can't help but feel I'd love to get all my workouts done in the morning and start on that huge high!  Except the fit club workouts, those will always be at 6pm, I am not making my ladies get up at 5:30am to come to work and workout. :) I would never do that to you guys! You are my friends! ;)

Anyone else have these kinds of issues?  What time do you prefer to workout?  Have you made the switch to mornings and have suggestions on making it easier?  I'd love to hear your thoughts.

For me, I think I'll keep doing what I'm doing for now because it is working and I am getting good workouts in and for me that is very, very important.  I love pushing it as hard as I can!