Alison’s Blog: Tips for health success

I heard Alison give these health tips at a recent presentation and I thought they were great ideas we can use everyday to stay focused and successful.


Food Ideas:

  • Figure out your BMR+ so that you know how much you can eat.
  • Track your food in the morning BEFORE you eat for the day. It helps you to plan out your day so that you know how many calories you eat BEFORE you eat them.
  • On the weekends, spend a few minutes cutting up fruits and put them in a big container with a 1 cup scooper in it (1 serving). Then during the week, you easily can pack up a serving of fresh fruit to bring to work.
  • Make your lunches the night before. Throw some lean protein (chicken, shrimp, soy crumbles) that you measured out in with some fresh or frozen vegetables and a little sauce (tomato, soy, teriyaki, lemon and garlic). Heat it up in the microwave for lunch (drain off the excess water), and you have a satisfying and healthy lunch.
  • Have healthy breakfasts and snacks on hand: Almonds, natural peanut butter, plain non-fat yogurt, plain oatmeal
  • Fill half your plate with vegetables at meals.
  • Eat off a salad plate.
  • Using measuring spoons as serving spoons so you know exactly how much you’re eating.
  • Drink a glass of water before every meal and snack.
  • When eating out, look up the menu before-hand.
  • Order food with the less healthy items on the side. Add enough just for flavor, not calories. Example- crumbled bacon
  • “Split dessert” with someone else. You get the first bite and the last bite, and they get all the bites in between. Really savor your two bites, and you likely won’t want more.

Fitness Ideas:

  • Set yourself up to succeed: Figure out what time of day works best for you. Choose activities that you like to do.
  • Schedule your workouts at the beginning of the week, so you don’t have to decide whether or not to do them as each day comes up.
  • If you work out in the morning, sleep in your workout clothes. That way, when you wake up if you don’t feel like working out, you will have to OWN your decision to skip it by changing out of your workout clothes. Trust me, you won’t!
  • Get a workout buddy, and make a plan to meet them. You won’t let them down by not showing up.
  • If you do workout alone, get a “check-in” person, who you call/text/email before and after your workout just to let them know you did it. You won’t let them down, either.
  • Do squats or pushups during commercials. Challenge yourself to do more at each break.
  • Use your own stairs or stairs in office, hotel, etc for workout. Do multiple sets.
  • Create walking circuit inside/outside your office building.
  • As workouts get easier, add a couple of minutes each day.
  • Take walks at lunch with others (walk 15 mins, bands for 15 mins, walk back 15 mins).

General Ideas:

  • Give yourself credit for every healthy change you make.
  • If you slip up, don’t keep going down the bad path. Pick yourself up, dust yourself off, and keep on going.



No comments for this entry yet...