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HOW Do YOU Do it?!

  Follow me: Laurie Gouley on Twitter Laurie Gouley on Facebook
Fri, Oct 23, 2015 at 1:00AM

A few people have asked me recently, "How do you stay so fit, and motivated Laurie?"

 

I figured I'd take this opportunity and write about it and show you what a typical week for me looks like...

 

The most important thing to do to stay motivated is to change your thought pattern - start thinking of reason why CAN do this instead of reasons why you CAN'T.

 

Then, get a buddy - surround yourself with people who are going to motivated and inspire you! Find those like-minded people.  

 

Don't pick "Debbie downer" to be your buddy!  

 

Pick someone who has similar goals, a positive outlook - someone who will help hold you accountable. (Integrity has many Health Coaches that can help with this!)

 

Trust me, that positive energy and positive outlook is contagious!  Don't be afraid to voice what you want and need during this crucial time of change!

 

Next I'll get into my exercise regimen.

I do the EZCOACH program that is offered at Integrity - since I'm a Health Coach I test myself to develop my own plan.  This is what the coaches would do for you at Integrity.

They would create an 8 week exercise prescription program based on YOUR needs and goals.

You would get your weight taken, your blood pressure and resting heart rate and body composition. This comes in handy because in 8 weeks it will happen all again - so you will have a tracking system and be able to compare your stats every 8 weeks.  

Which is AWESOME! It totally keeps me on track because I feel like I'm competing with myself.

I am a very competitive person.  :)

Monday - Wednesday - Friday  - I do my EZCOACH program. After every workout I take between 5-8 minutes to stretch

Tuesday and Thursday - I do a  30 minute group exercise with my friend.

7 days a week I do 10-15 minutes of yoga/meditation - I suffer from anxiety, so when I feel it coming on, I try to bring myself back in the present moment and do what is called Ujjayi Breath (pronounced oo-jai) it is an ancient yogic breathing technique that helps calm the mind and body.

Saturday and Sunday I rest.

The image below is a sample of what the EZCOACH prescription looks like.

 
I also walk as I own two dogs who need to exercise too!
 
 
Now onto the fun stuff...FOOD! 
 
I am pretty boring when it comes to food.  I do not need a vast variety of choices and I pretty much eat the same thing every day; dinner being the only thing that I really vary on.
 
However, you can mix things up all you like, what will be important are your portions and healthy choices.
 
I'll give you an example of a typical day for me. You can consult with your Health Coach to get a sample meal plan that is right for you, as that is part of the EZCOACH plan.
 
SAMPLE MEAL PLAN FOR ME BASED ON 1500 CALORIES
 
6:00 am
 
Coffee
Yes, I drink coffee!  You can have tea if you prefer or lemon water...whatever tickles your fancy :)
 
I have 1/4 teaspoon of raw sugar and organic half & half - just enough to "color" the coffee.
 
Typically I have 1 cup and read the news and wake up.
 
7:00 am
 
Breakfast 

5 Egg whites w/ 1 yolk

1/2 Cup mixed vegetables

1 oz Colby Jack Cheese or other white cheese

8 oz water 

I take a vitamin D & C supplement 

 
10:00 am
 
Snack
 
I have one of two choices.
 
1 small apple with 2 tablespoons peanut butter  OR a protein shake - about 8-10 ounces.
 
8 oz water  
 
I take a Silymarin
 
 
1:00 pm
 
Lunch
3 oz Grilled chicken
 
2 Cups green salad
 
2 Tbs. Balsmic vinegarette
 

8 oz water 

I take a R-ALA Supplement & 2 Omega's

 

4:00 pm

Snack

1/2 Scoop Whey protein

1/2 Cup plain Greek yogurt

1/2 oz Slivered almonds

8 oz water

 

7:00 pm

Dinner

4 oz Grilled or baked Fish OR Chicken

1/2 Cup Brown Rice OR 1 small sweet potato

1 Cup GREEN Steamed vegetables

8 oz water

I take a multi-vitamin supplement

 

That is what a typical day in my life is and how I stay so fit.

It takes practice and a willingness to change bad habits.

In the end, the reward you get is feeling healthy and energized and it's totally worth it! 

 

A lot of us will do everything in our power to avoid the pain of personal change.

We would rather suffer and avoid the pain of change, than to get to the pleasure of the result that we would see.

 


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About Integrity

About Integrity

Integrity Health is a franchise company residing in New Hampshire. We specialize in health coaching centers combining fitness with weight loss to optimize and promote optimal health.

 

We are proud to carry NOW Foods and Supplements at all of our health coaching locations. Get health, stay healthy!  GMP Certified for quality assurance!

 

Over 400 group exercise classes 24 hours a day only at Integrity Health Coaching Centers! 
 
 
 

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