Winners and Losers.

Sometimes we want to win, and sometimes we want to lose. I think it's safe to say that these individuals want to win.
congrats to......

KELSEY TUCKER!! Who won the first entry!

and

JULIA HUBBARD who entered with this photo of her delicious creation.

You two are our Yogurtland Giveaway Winners! Each of you will win a $20 gift card to Yogurtland in Orem. I am so excited for you two! I just went there tonight...I really am obsessed! Email me at megolina21 at gmail.com and we'll get you all set up with your winnings!

Now to the losers...
As it comes to be that time of year when we know we may have to break that swimsuit out of the back of the closet many people realize they want to lose a few. I have received a few emails from readers who are really wanting to drop those last five, ten, or twenty pounds.

While those last few pounds can be SUPER frustrating they don't have to be final. You most definitely CAN drop the final few. It's all about what your dedication level is.

1) Commit yourself.
First, you have to ask yourself...Do I really want this?
Does eating dessert every night mean more to me than reaching my goal? Maybe it does. If you aren't going to be a happy person without your daily bag of Cheetos or your In N' Out Lunch, than you might just need to learn to be happy with where you're at.
On the other hand...if you REALLY want a change. You need to change something. Remember if you always do what you've always done, you'll always be what you've always been. Pretty simple actually. You need to find that place inside of you where reaching your goals (long term happiness) means more to you than that piece of pizza, or going for seconds when you're really not that hungry (short term happiness.)

2) Cut the crap. 
Literally get rid of the crap food your eating. Go to a whole foods approach, meaning all of the foods you are eating are as close to their natural form as possible. Lean protein, LOTS of fresh produce, whole grains, and healthy fats. Cut out the sugar. Cut out the processed foods. Cut out the crap. Remember that it's not easy to burn calories...think of the time and energy spent in your workouts. Its WAY too easy to consume calories. You can ruin the work of an hour long workout in five minutes flat...or less...scary.


3) Snack smart not sneakily.
It is VERY easy to grab a handful of cereal here, a few of your kids goldfish there, and whatever else you might grab as you pass through the kitchen. Make every meal you eat planned, not accidental. Aim to eat 5 smaller meals throughout the day. Include protein with each of these meals with other smart choices...what I'm trying to say is don't waste your calories. Just because nobody saw you grab it doesn't mean it won't count. It always counts.


4) Keep a food journal.
This is hands down the most successful tool for all of my clients. It makes you accountable. Write your food down. Don't cheat. You are only cheating yourself out of success.


5) Make your workouts a priority. 
It is very easy to find other things to do instead of getting a work out in. When you are looking to lose weight you need to create a calorie deficit. Keeping track of your calories and adding in exercise is the best way to do this. High intensity circuit workouts are the BOMB when it comes to fat loss. They are great as far as maximum calorie burn for your workout time.


6) Stop drinking your calories.  
I've said it once. I'll say it eight hundred more times. It's a waste.
 
7) Stop putting it off. 
I've heard it three billion trillion times. After this weekend I will start. I'll wait until next week...next month...next year. Just start now. You might slip up, you might have bad days, but keep restarting. Make the next hour better, the next meal, the next ten minutes. Just keep restarting.
You'll become stronger. You will improve your will power. You will accomplish your goals.

Weight loss and accomplishing your goals is possible. I see positive results every day. I also see people who don't believe in themselves enough to give reaching their goals a real shot. You are capable of doing amazing things. Push yourself. Achieve what you dream of.

Do you have any methods to sticking to your goals when motivational times get tough?