Breathe deeply from your diaphragm for stress reduction & cellular oxygenation. Managing stress helps to stabilize cortisol levels & avoid weight storage. Furthermore, we need oxygen to burn fat, so fill your lungs with lots of clean air!

Strength train with intensity! Lean muscle burns calories, protects your body & looks great! Train all major muscle groups with proper form.  Do 8-15 reps/set! If you get to the end of the set & you could do more than 15 reps, then increase your resistance. Increasing intensity will help you to maximize your time, increase lean muscle & rev up your metabolism. Seek a Certified Personal Trainer for guidance.

Do your math! Determine your Resting Metabolic Rate (RMR) & calculate your average caloric expenditure to see how many calories your body requires for maintenance. For 1-2 weeks, weigh & measure your food to get a realistic view of what a proper portion size looks like. Also, journal everything you eat & drink, then figure out how many calories you are taking in using a food counts book or online calorie counter. In order to lose weight, you must create an energy deficit.

 Create an action plan for wellness! Determine SMART goals that are specific, measurable, attainable, realistic & time-sensitive. Begin with 1-3 short-term goals. Once they are mastered, keep building on your progress with more small goals, keeping your overall wellness vision in sight! Goals MUST be connected to your highest values & you must be ready to make change. Know your obstacles & validate any feelings that trigger negative responses. Then talk to a professional about it! Awareness & accountability are great assets in creating an action plan for wellness & overcoming obstacles.

 See yourself as God sees you…perfectly & wonderfully made with a temple of gifts to live a life of purpose & passion! Acknowledge past disappointments, hurts, poor choices & situations that impeded your ability to live an abundant life. Forgive & extend compassion toward yourself & anyone else that may have kept you from knowing how incredible you & your body truly are!