Sync Fitness Blog

**New Member Extravaganza**

loveWe love you, our members – like really LOVE you. And we have really big hearts, so we have room to love MORE members. Sync Fitness is all about building community with the right kind of people. You, our members, have shown us time and again that you have the most fabulous friends, families and co-workers. We want you to invite them to come check out our community to see if it could make their life as awesome as it’s made your life.

So, we thought we’d put together a little friendly competition……

We are hosting a New Member Extravaganza and Raffle for the month of September. Yes, there will be prizes. Yes, you’ll want to win them. Current members and new members (all the folks you invite) are all eligible to participate!

To enter:
When you bring a guest to try out classes anytime through September 30th, you will be entered into our raffle. For every additional guest you bring, you get an additional entry (so if you bring 3 people to try out a class, you get 3 raffle entries.)

When one of your guests signs up for membership anytime in September, you get 2 more raffle entries AND your guest (the new member) gets 2 raffle entries. From there, the new member is also welcome to start inviting people in order to get more entries.

Note: when you invite someone to come try out class, they are invited to come to as many classes as they want for the week – yes, an entire week free (over $50 value!)

If you are a former member and you want to return to Boot Camp, you will get one entry into the raffle upon signing up. From there, you may invite folks and play the game like everyone else!

To qualify for the GRAND PRIZE, you must bring in at least 2 visitors who become new members or a total of 4 or more guests. All members who are eligible for the GRAND PRIZE will participate in the GRAND PRIZE drawing. If you don’t win the GRAND PRIZE, you will be offered one of the Additional Raffle Prizes listed below.

$500 Costco Vacation Package to one of the following destinations:
* Kauai
* Cancun
* Los Cabos
* Puerto Vallarta
* Aruba
* Turks and Caicos
* Dominican Republic
* Bahama Cruise
* Caribbean Cruise

(In lieu of travel, the winner of this prize can also opt for a $500 cash.)

ADDITIONAL RAFFLE PRIZES:Anyone who brings one or more guests during the New Member Extravaganza will be eligible to win these prizes. Your chances of winning go up the more guests you bring and when your guests become members!
* Fit Bit Alta ($130 value)
* $100 Nordstrom Gift Card
* $100 Athleta Gift Card
* $100 Ethan Stowell Restaurants Gift Card
* $100 Unravel Therapeutics Gift Card

Our New Member Extravaganza will culminate with a Member Appreciation Party and raffle drawing on Thursday, Oct 6.

This contest starts NOW. The fastest way to start inviting is to share this blog post with your gang via Facebook or email. GAME ON!

3 Ways to Never Diet Again

img_5033I don’t believe in dieting. How about you? I would love to help you reframe your headspace around nutrition and dieting. It is one of my biggest passions.

Most women use food as a form of punishment and reward. Many of us have been doing this almost out entire lives. So, it can be really challenging go stop the vicious cycle that runs on repeat in our heads and in our habits.

At Sync Fitness, we talk a TON about mindset around food in our Total Body Transformation Program, so if you’re already signed up for that, you’ll get a lot of support in this area (if you’re not signed up, please join us!) I thought it might be helpful to give you a little sneak peek at some of the ways we talk about food in our programs.

Here are 3 practices ingrained in our Total Body Transformation Program to ensure you will never have to diet again. Ever.

1. Eliminate deprivation.
Most people think that to get results, it has to be really hard and really painful. Maybe you remove entire food groups or make solemn promises to yourself like, “I will never eat sugar again.” This is all well and good for a day or two. And then, failure… You eat the sugar. You hate yourself. You are back to where you started, but with a more damaged sense of self. You do this over and over – maybe every single Monday.

This is so damaging. It is hard on you physically, but it is emotional and mental TORTURE. You deserve so much better.

How about you work from a place of abundance instead of deprivation. “I can have allll the fruits and veggies and protein I want. I can eat so many things I enjoy. I can even have a little sugar or alcohol or bread here and there and still get the results I want. Nothing is off limits.”

See how different this is? It is entirely possible to get results without a deprivation based diet.

2. Only practice sustainable habits.
For the love of God, don’t stop eating carbs (or any other food group!) That is not sustainable. It is just a horrible way to torture yourself. Also, do not commit to eating the exact same boring, bland meals day after day just to see if the scale will move.

Practice habits that are enjoyable and sustainable. Make one new dinner recipe a week from your favorite healthy website (I love or

Allow yourself to have your favorite alcoholic drink 1-2 nights a week.

Learn how to healthify your favorite carbs (zoodles! cauliflower rice! spaghetti squash!)

Eat dessert. Not every night. But once a week or so – if that’s your favorite treat (I’d rather have wine, lol!)

Exercise 3-5 days a week. Not every single day. That is not sustainable. And you’ll likely hurt yourself.

So, choose habits that challenge you, but set you up for success. If you set yourself up to win and you will keep winning!

3. Do not rely on quick fixes.
Weight loss and fat loss takes time. Losing water weight can be fast. Losing muscle mass can be fast if you’re undernourished. Losing fat is a slow process where you must learn patience and self love. That is the only way to ensure long term success.

When you take baby steps every day, you form habits and results that will last a lifetime. If you read any stories of The Biggest Loser – Where Are They Now, almost all of them have regained their weight and then some.

Crazy intense programs do not work because they do not give you lasting results. They perpetuate that vicious cycle of using food and exercise for reward and punishment. That is a horrible way to live. Most of us have been there. I have – for decades. It sucks.

Along those lines, we do not recommend cleanses or detoxes. They are bright, shiny objects, I know. They guarantee amazing results. But here’s the thing… the weight you lose by only drinking juice for 3 days and not chewing one bite of food is water weight. You’ll also lose muscle. You will regain the weight as quickly as you lost it – AND – you will be angry, depressed, frustrated. Because, again, you have had a set back. This wrecks your headspace around nutrition – long after the the cleanse is over. Please, do not do it. (Also, you have a liver. It’s main job is to cleanse you. Every damn day.)

So, let’s make a pact. You in? Join me in NEVER dieting again. Your life will change, forever. You will probably fall in love with yourself, for the first time. It is the best journey.

If you’d like to take this non-diet journey, join us for our Total Body Transformation Program! I will teach you how to totally reframe your relationship with food and exercise, while getting you amazing results.

Warning: this program is only for people who are ready to amaze themselves, and cheer for themselves, and say, “Damn, I ROCK.” I’m not saying that will happen on Day 1. But it will happen. You ready?

xoxo, Sara

PS: if this email struck a chord with you, email me and let me know. I’d love to connect and support you wherever you are at.

3 Easy Summer Fitness Tips!

Jan FeatureSummertime can be a tough time to stay on top of health, fitness, wellness goals. I mean, who doesn’t want to just lounge in the sun all day with a bottomless mimosa?!?

But summer fitness can actually be super easy and practically effortless. If you’re struggling at all with this, email me! I would love to help you out in any way I can.

Ok, here are my 3 Easy Summer Fitness Tips:

>>>1. Get in shorter workouts.
If you have a crazy summer schedule, don’t underestimate the power of getting in a 10 minute workout. It’s better than nothing – and can leave you drenched & fired up for your day. Try this: 30 jumping jacks, 20 squats, 10 push ups, 10 supermans. Repeat as many rounds as possible in 10 minutes.

>>>2. Build movement and activity into your day.
Do walking errands when it’s sunny out. Schedule hikes and bike rides with your family. Hit up parks with trails and go exploring (Discovery and Carkeek are great for this!) Go stand up paddle boarding or kayaking on Greenlake or Lake Washington. Workouts don’t always have to be super high intensity – any movement is much better than sitting in front of a screen.

>>>3. Join a community for support.
Yes, come join us at Sync Fitness! Showing up for a workout takes out all the guesswork. It is so nice to just let someone else tell you what to do. It’s also great to workout in a community of supportive women (our members are super rad!) Email me to schedule a complimentary week of classes OR you could even jump into our upcoming Battle of the Bod Squads if you’re looking for fitness & nutrition support and daily motivation.

Don’t let three months of eating and drinking creep up on you. I’ve seen it happen and it’s very frustrating come fall. Don’t do that to yourself! I’m here for you. My team is here for you. We would love to support you in any way we can.

Oh, and PS: You can save $50 off Battle of the Bod Squads if you register by Tuesday at midnight! Make sure to grab your spot right away (and invite a couple friends to join you – it’s a super fun program!) This program was specifically designed to be a part of your summer routine – you can even do it while traveling!

Sara-Dean-26About Sara Dean and Sync Fitness: Sara founded Sync Fitness in 2003. It is her biggest pride and joy – ok, aside from her 3 year old – and some days that is totally negotiable. Our programs have received multiple awards and accolades over the years. The community my staff and members have built at Sync Fitness is beyond anything I could have imagined when I first started this adventure. We do a lot of laughing, a lot of cheering, and there are quite a few happy tears too. I am proud that this is a safe place for so many women to show up and do their thang, whatever that means on any given day. Our classes are full of all shapes, sizes and fitness levels. Every single person is perfect as is.

You can contact Sara and the Sync Team here. We look forward to connecting with you!

Happy FRIENDbruary!

sharetheloveWelcome to FRIENDbruary Sync Friends! We love that you all go to such great lengths to tell your friends, family and co-workers about Sync Fitness. In fact, you spreading the #SyncLove is how we get most of our new members – so THANK YOU!

We thought it would be fun to spread as much Sync Love as possible in February, I mean FRIENDbruary. So we decided to make it a little game. And by game, I mean there will be prizes. Gooooood ones!

For the entire month of FRIENDbruary, every time one of your friends joins us as a new member, you BOTH get your choice of:

* A Fit Bit
* $100 Nordstrom gift card
* $100 Athleta gift card
* $100 Ethan Stowell Restaurants gift card
* $100 El Gaucho Restaurant/Inn gift card.
* $100 toward Sync Membership

Additionally, every time you post a pic on Facebook of you and a friend working out at Sync Fitness and use the hashtags #FRIENDbruary and #SyncLove, you’ll be entered in to a drawing to win a Sync gift basket of surprises ($200+ value). How fun is that?! We all know there are few things better than sweaty selfies!

So, please tell your beloveds to get their buns to Sync for a workout with you. Then post a sweaty selfie with them. Oh, and make sure to let them know that all prospective members get a full complimentary week of classes.

At the end of the the challenge we will have a little FRIENDbrewary/celebration at Rooftop Brewing right across the street from Sync Fitness. I can’t wait to celebrate the SyncLove with you and our new members!

What do you need to do to get started? Just bring a friend to sweat with you and BAM… We’ll take care of the rest. Oh yeah – post your sweaty selfie with your friend too!

Not-So-Fine Print: Yes, if you have multiple friends join Sync in FRIENDbruary, you get multiple $100 gift cards or Fit Bits. Yes, we will take excellent care of all your friends and make them feel welcome (it’s what we do best.) Yes, we adore you. Thank you for spreading the #SyncLove.

All prospective members get a FREE WEEK of Sync classes. Contact us here to schedule your Free Week!

How To Do Breakfast, Better!



Today we’re going to talk about… how to do breakfast better. A lot of people skimp on breakfast because they’re either not hungry in the morning, or they’re just trying to get out the door – breakfast falls through the cracks. What happens when you don’t start your day with protein – and more specifically 20 grams of protein – is that your blood sugar levels and metabolism never really regulate, causing your body to not burn calories the way it should.
By having 20 grams of protein first thing in the morning, you’re setting the stage for having your blood sugar regulated throughout the day. If your blood sugar starts out well regulated throughout the early part of your day, it’s going to impact the food choices you make throughout the day, all day long. So I can’t over emphasize how important it is to have 20 grams of protein first thing in the morning. I know that Mocha and scone are screaming your name—but don’t do it!

Here’s how you can get 20 grams of protein in the morning per serving.

  • 1. Steel cut oats with a half scoop of vanilla protein powder. (I’ve tried it with chocolate, and it’s not my fave.) Stir the powder into your oats. I add a little plain coconut or almond milk too.


  • 2. Plain Greek Yogurt. Add a little bit of honey and/or fruit for sweetener and some nuts (which is bonus protein protein). Choose a low fat or full fat yogurt. My 2% has 22 grams of protein per cup!


  • 3. Eggs! Super easy. You can do hard-boiled eggs, scrambled eggs. I like to do scrambled with black beans (which is more protein) and veggies. 3 eggs are 18 grams of protein.


  • 4. Breakfast meats. I love the Applegate brand. Add to your scramble or just gobble them down on their own.


  • 5. Who’s to say you can’t have steak or chicken! Have dinner leftovers for breakfast.


So there you have it! Some of the best ways to get your day started with 20 grams of protein. What are you eating in the morning to kick start your day?

5 Things Sync Bootcampers Do Differently



I have been to gyms all over the country, and do you want to know one of the things I’ve noticed?

No one seems to be having as much fun as we do at Sync Fitness. Now, you can call me a *little* biased, but our Sync Bootcampers are a kick-ass bunch. And, I think it’s because we do things a little differently than the “typical” workout facility. Here’s why:

1. We don’t see exercise as punishment
Been there, done that. Haven’t you? Exercise is a great way to feel good about yourself. Why turn it into something you dread everyday? Here’s an example: You eat pizza at night and then think, “I have to go to bootcamp tomorrow and burn it all off.” At Sync, our classes are not punishments! Our members come to class to have fun, workout, get stronger, and most importantly to be a badass. It’s never about punishment. It’s actually about the privilege that you have to make your day really amazing with your workout. Bootcamp is fun like that.

2. We focus on getting strong
I see this all the time: walk into a fitness facility and all you see are “motivational” pictures of skinny people with “inspirational” quotes all over the walls. Well that’s great and all, but that’s not what the normal person really looks like. So, what happens when you change your mindset from focusing on “getting skinny” to focusing on “getting strong,” is that there’s a paradigm shift. You build a little muscle, and you get leaner and fitter, and more toned – all the things that women are generally looking for when they’re trying to lose weight. And, what I mean by focusing on “getting strong” is that you build lean muscle mass. You won’t get creepy bulky. Building that lean muscle mass is what causes your body to burn fat, and look tight and toned. By focusing on getting strong (in ways that are fun and not ways that are scary, I promise), you’re able to accomplish more of your fitness goals than ever.

3. We practice using food as fuel
How many of you can say that you have used food as a hobby? Or as a form of entertainment? It can be really fun sometimes to sit down with a big bowl of ice cream and maybe a cupcake, but then have you noticed that when you’re finished eating, you don’t feel so great and then you don’t want to workout anymore? Totally common. What our Sync Bootcampers do is try to use food as FUEL. Which means we try to eat things that are going to feed our day and our workouts. And then we have a little indulgence from time to time as well. Maybe you have that glass of wine or that piece of chocolate, or maybe you have that chocolate chip cookie. It’s okay to have those indulgences, but we primarily want to be using food as fuel and not as something a mindless hobby.

4. We laugh a lot
Another thing I’ve noticed when traveling around the country going into big gyms is that no one is laughing. It seems like such a somber and sometime scary place to be! And that always shocks me because when people come into Sync Fitness – I’m telling you right now – there’s laughter, and chatter, and people are communicating with one another – engaging in our community. It’s super fun that way. If you can’t laugh a little during your workout, then you’re not enjoying your workout as much as you should be. Come to any class, and you’ll see for yourself!

5. We check our egos at the door!
This one is important. When people come into our facility they’re trying new things, they’re challenging themselves, they’re trying to be a badass. That takes courage! And you know what? If they fail. . . it’s not a big deal – because *trying* means you can’t possibly fail because you’re learning something new. Sync Bootcampers have a really good time. We make sure that while we’re having a good time we’re supporting each other, making new friends and being active in the Sync community. That’s what sets us apart. Once you leave the ego at the door, an entirely new world of opportunities opens up for you.

So if you’re looking for 5 ways to enjoy your workout experience even more, please come join us!


3 Tips to Practice Radical Self Love

I want to talk to you about radical self-love. A lot of people don’t practice this very well, and I think it’s actually one of the most important things you can do for yourself. Just as crucial to your health as food and water. To help you show yourself some love, here are three of my favorite tips on how you can love yourself a little bit more.

  1. Practice Radical Self Love Everyday

When I talk to people about self-care, and taking care of themselves they’re like, “Oh I get a massage once a month.” I always say, “That’s awesome that you get a massage once a month! BUT… you should be doing something every. single. day. Not every 30 days!” I know that so many of you are very busy professionals and/or very busy moms. It’s really easy to let yourself just slide off the radar when it comes to doing special things for yourself. But set a goal to gift yourself 5 minutes a day, to start. This might mean hiding in the bathroom and playing a game on your phone for 5 minutes. Totally cool. That can be your gateway to taking care of YOU.

Practicing radical self-love can be something that’s super simple or small – like 5 minutes in the bathroom alone. Or it might be a scheduled event: getting a mani/pedi, grabbing coffee and a walk with a friend. Just little things that you can do so that you know you are doing something that you are enjoying that’s just for you, and not anyone else in your life. And yes, that something might even be a workout!


  1. Be Aware of Who You Surround Yourself With

Practicing radical self-love also includes being conscious of our environment. Really be aware of who your influences are and the people you surround yourself with. Of course that’s going to be the physical people around you – at work, at home, and the people you see throughout your day. But it’s also going to be who you surround yourself with online? How do you feel after spending time on social media? How does it influence your internal dialogue? Are you seeing things on social media that put down women, or “fitspiration” that makes you feel more uncomfortable in your own skin? It’s really important to notice what you do and the types of things you surround yourself with. Are they things that lift you up and fuel you and light a fire in you? Or are these things tearing you down and making you feel bad? Or even worse, are they causing you to compare yourself to someone else in a negative way? Noticing these influences, and being aware of who you surround yourself with is a HUGE part of practicing and mastering radical self-love.


  1. Do Things That Make You Feel Good!

You might not be surprised to hear me say that exercise will make you feel good. Yes, I’m telling you to exercise to feel good, rather than just to lose weight. You know that when you get in your workout, you’re going to feel amazing all day long. So by exercising, that’s another part of radical self-care. Same thing with choosing foods that fuel you, if you choose foods that give you energy, and have protein & fat that will sustain you, you’ll actually be more productive and creative member of society all day long. Excellent, right? So, start thinking about things that you can do throughout the day to improve your energy and mood. Maybe that means you take a break from work and step away from your computer during lunchtime, and sit and think about your food instead of your email.

There are all sorts of things you can do to take good care of yourself, and practice radical self-love, in tiny little bits throughout the day, so at the end of the day you’ve had a really fulfilling day. What are some of the ways you practice radical self love?

Sync Event: Movement Foundations Series, Part I

UPDATE: This event is SOLD OUT.

Please email Sara to get on the wait list.

Join Sync Trainers Steve and Liz for a fun hour of learning (and some sweating!) while practicing and mastering some of the movements we utilize most often in class.

WHO this is for

You! This event is perfect for you if you:
*are new to Sync and feeling unsure of form/technique
*are a long time Sync members who want to learn how to kick up their workouts a notch
*have been dying to try out a Sync class but have been a little nervous – come in and meet our trainers and get a sense of what we’re all about
*are having aches & pains with exercise
*want to decrease their risk of injury with exercise


WHAT you’ll learn

In this training, you’ll learn and practice the following concepts/movements:
Neutral spine
Bracing the core
Breathing techniques
Push Ups


WHY this will help you

Practicing and mastering these concepts/movements will help you:
*Move more efficiently
*Decrease your risk of injury
*Increase your body awareness
*Decrease any aches & pains currently associated with these exercises
*Start using heavier weights in class (and thereby burn more fat!)
*Get stronger faster



Saturday, May 30th 10-11am



Sync Fitness
1600 West Armory Way
Seattle WA 98103



This is a FREE event. There is a $10 deposit to hold your space in the class, but when you show up your money will be refunded. Space is limited!

This event is open to the public. Feel free to invite friends. This event is perfect for folks who have been wanting to try out Sync Fitness (for FREE!)


Please email Sara to get on the wait list.

Top 5 Tips To Your Best Beach Body Yet!

Let’s be honest, summer and warm weather can actually produce a lot of anxiety for people – especially here in Seattle, the Land of Fleece and Uggs (or “cozy slippers” as my son calls mine). The casual, cozy, layered look passes all Seattle fashion tests for about 10 months of the year.

And then comes July 5th, when, for about 8 weeks, we have to expose our pasty skin (I’m the pastiest in all the land!) and a little layer of “love”, AKA stored calories from the winter.

I’m not a big fan of “dieting” for a season or trying to shrink for any reason. But I am a HUGE fan of *feeling awesome*. For example, every now and then my pasty skin does not make me feel awesome – so I get a spray tan. Most of the time it all works out and I’m a nice shade of light golden bronze. Although, there was the one time I was a little more orange than bronze… But, I digress.

If you’re wanting to *feel awesome* in your own skin by summer, here are my 5 tips to getting “Beach Ready”:

5. Schedule your workouts publicly. Put them on your calendar and your fridge and your bosses calendar and your partner’s calendar. Then brag about them at work so your co-workers know what you’re doing. Brag about them on social media. Tell your kids when you’ll be working out. TELL EVERYONE. When you make your sweat a priority it gets done. The more people you tell, the less people who will try to book your for things during those precious workout hours. It’s all about the sweat schedule! BONUS: find an accountability partner and commit to a certain # of workouts for the month. Check in daily as you each knock off your workouts one by one.

4. Track your food. This can be a challenge, but there’s a ton of research to support doing this. If you know you have to document your food intake (every bite!) you will be much more mindful about your choices. BONUS: Here’s the thing – you KNOW what to do when it comes to food. Stop second guessing yourself and give yourself a little talking to about FUELING yourself versus stuffing your face. You got this. Oh, and My Fitness Pal is a great tool for tracking. Just ignore their calorie advice, though. It can be really skewed. Email me if you have questions on this!

3. #propro. I have to give credit to Sync member Caro for my favorite hashtag of 2014. #propro stands for protein and produce. When you put together your meals and snacks you always start with #propro. Once you have your protein and produce on the plate/in the bowl, you can add a little other stuff, as needed. You won’t need much mac & cheese if you start your meal with chicken, roasted veggies and tahini dressing (YUM!) Mark my words. #BONUS: challenge yourself to try out one new vegetable recipe each week.

2. I’m going to let you in on a little Sync Elite Circle Secret here. One of the most significant things you can do to change your behavior with fitness and nutrition is to start really noticing your influences and surroundings. Often we skip a workout or binge on unhealthy foods as a response to something frustrating, exhausting, overwhelming, negative, etc. Where can you cut some of this out of your life? If you’re in a great mood and feeling on top of the world, you’re probably not going to skip you workout or a healthy meal that will only further your positive feelings of accomplishment for the day, right? Don’t be afraid to own the heck out of your life. That means getting rid of people and places that do not serve your goals! BONUS: go through your Facebook and Instagram feeds and unfollow or block everyone who posts things that rub you the wrong way, make you feel bad about your body (most “fitspiration” is the opposite of inspirational!). Warning: this may include blocking family members. I’ve been there, done that and I’m a million times better for getting those people off my feed.

1. Ok, NUMERO UNO…. How to be 100% beach ready. Put on your bathing suit and go the dang beach. Today, tomorrow, or next week. You are “Beach Ready” just as you are. Don’t let anyone (most importantly yourself) make you feel otherwise. Sure, there might be things you can do to “tone” and “tighten”, but do these things out of self love and motivation to be a happier, healthier person – not just because you’re trying to shrink in the world or you feel your worth is determined by how flat your belly is in July. Make sense??

If this advice resonated with you, PERFECT. You are just in time for our Sync Spring Flingin Fat Loss Program. We only have a few spots left (like 5 – last time I checked!)

Our Spring Flingin Transformation Program will be a 4 week program that starts with a *mandatory* Kick Off Meeting on Wednesday, May 6th at 7pm. The program will run from Monday, May 11th – Saturday, June 6th. As with all our transformation programs, you’ll get unlimited classes, a full nutrition program (that has plenty of flexibility for different lifestyles and nutrition preferences), a ton of support and accountability and access to the most amazing community you could imagine. Warning: We will laugh. We will cry. You will love it all.

For full program info and registration CLICK HERE.

Talk soon!


PS: Can we all play hooky and go to the beach today? Cabo?? Anyone???

Elements of a successful fitness and weight loss program

As summer is just around the corner all of us are looking forward to spring and summer fashions as well as those fun summer activities such as BBQ’s, boating, and just playing outside. Naturally you want to feel your best and look your best. Maintaining a successful fitness regime and weight loss plan factors into that. Too many times, people just focus on one or two elements such as just diet or just working out. When that happens, we lose sight of the big picture and how important it is to keep all elements in consideration; and we are less successful with our plan.

  • Fitness: Change your focus from working out to burn off those extra cookies, to how you want to build a lean and healthy body so you can live a life and participate in activities that bring you and your family joy.
  • Diet/nutrition: Re-think your approach toward it as “dieting”. Change your motivation to making healthy choices that are good for your body and overall health. This shift takes it away from denying yourself the yummy foods, to choosing the best foods.
Photo source:

Photo source:

  • Lifestyle: Have you identified the lifestyle you want for yourself and your family? If that includes healthy activities such as family hikes or bike rides, then what can you do to plan and get those on the calendar instead of remaining parked in front of the TV.
  • Mental/Emotional: Learn what your mental roadblocks are in weight loss and put a plan in place ahead of time to meet those head on…and beat them. Similarly, we all struggle with roadblocks to a regular fitness plan. Those can be thoughts of being too tired to exercise or thoughts that you just don’t have the time. Learn to identify yours and be proactive about removing those roadblocks and having the life you desire.

Incorporating all four of these elements to your approach to health and wellness will give you the success you want not only in fitness and nutrition, but in all areas of your life as you take charge and make changes for success.