May 18th, 2013 
Anita 
You have worked hard all week so don’t ruin all the good work with bad choices during the weekend. Stay on track with healthy eating and daily exercise. Have a treat but don’t over indulge. Take at least one hour to do some kind of workout or physical activity. Don’t spend all day being a couch potato. Boredom may lead to snacking and munching. Keep yourself busy to stay on track!
Have a fun and healthy weekend! 
May 16th, 2013 Anita 
“Health is a two-way street. You get exactly back what you put in. So if we eat well, exercise and treat our bodies with respect we can expect to see a return of a great physique, vitality, and good health. On the other hand abuse, poor nutrition and inactivity will lead to declined health, disease and most likely a bad physique. But fear not, the amazing thing about this awesome machine we’ve been given is that no matter how bad we’ve been to it, it has incredible powers of recovery. It heals quickly and adapts masterfully to any environment. Ultimately if we can draw a line under our past, focus on the now, and begin a new journey, you will be amazed at what your body has to offer once again.” – Ironfit
“The best time to start was yesterday. The next best time to start is now.”
Have a great day!
May 14th, 2013 Anita 
Even if you only lose 1/2 a pound a week you’ll still lose 26 pounds by this time next year. Just keep going!
Good morning, everybody! When going gets tough think about why you started and remember that you’re not losing weight and getting stronger just for physical appearance’s sake, you are doing it for your overall health, too. “By maintaining a healthier weight, you are more likely to live a longer life with fewer medical problems. Wearing a smaller size is just the icing on the cake; a happier, healthier life is the ultimate reward.”
Have a great day and stay motivated!
May 13th, 2013 Anita 
It’s Monday! Start your week off right! Equipped yourself with a good eating plan, positive attitude and don’t forget to schedule your workouts. Remember, choices you make every day effects your weight loss success and your health.
Make smart choices and you’ll find the path towards strength and health.
All the best to you for a great week! Happy Monday!
May 12th, 2013 Anita 
I hear many people talking about how difficult they find weekends at times. If they ‘fell’ off the wagon was in fact on the weekend. Their problems range from skipping workout, not drinking enough water, not staying on track with clean eating or drinking too much alcohol and indulging in sweets. If any of this sounds familiar to you, then try to plan out your food and exercise the way you do during the week, in order to stay focussed. Plan to get some exercise both Saturday and Sunday. It doesn’t have to last long or be difficult – aim to at least 30 minute walk each day. I believe this is totally achievable. Find some weight loss support (group) online or in your community. There’s a good chance someone else in the weight loss support group is struggling with the same thing.
For me, the key to staying on track with my clean eating is preparation and planning. This way you will more likely to stick with good and healthy choices. Remember that clean eating is a lifestyle, not a diet. Remind yourself daily why healthy eating is important.
Wishing you all a very rosy Sunday <3
May 11th, 2013 Anita 
Experiment to find your own diet.
“Some foods are obvious no-no’s: trans fats, processed food, white sugar, and excessive alcohol. Beyond that, though, everyone’s body is different, and just because a diet book is on the best-seller list doesn’t mean its program will work for you. “Some people thrive on a strictly high-protein diet, while others do great with fruits, grains, and beans,” says Jillian. “You’ve got to ask yourself questions: When I eat meat, do I feel sluggish or agitated? When I eat fruit, do I feel satiated? Sometimes it takes a lot of trial and error to find the right combination of foods. And as a trainer, I’ve learned that you also have to take human frailty into account. If you can’t bear the idea of giving up bread, choose whole grain and try to eat it with some protein.” The protein, she explains, will slow the breakdown of the bread so its carbs won’t cause your blood sugar to spike and then—as so often happens—crash, making you hungry again for something starchy.” – oprah.com
Hello, dear Reader! Weekend is here! Time to enjoy it, but don’t let your weight-loss willpower off the hook. Eat healthy, watch your portions, fit some workout into this weekend, plan ahead and don’t let your hard earned week be ruined in two days.
Happy Saturday!
May 10th, 2013 Anita 
The way to stay patient during the weight loss process is by setting a lot of mini goals, and non scale goals. Once you’re done with each mini goal, you celebrate. Don’t try to race to the finish line and don’t stress about the little slip ups. Take your time and focus on the positive. Be proud of yourself for doing this well so far and keep looking back to see how far you’ve come.
Happy Friday!
May 9th, 2013 Anita 
Weight-loss is all about making small changes that you can stick to it forever. It’s about moving your body, eating healthy food and maintaining a positive attitude, even when you experience a setback. It’s about focusing on a healthy lifestyle!
I wish you a rosy day!
May 7th, 2013 Anita 
If you want a big change, you have to give things up that don’t lead you towards what you want. You have to go through a sometimes painful metamorphosis. A caterpillar does not turn in to a butterfly overnight and it’s not a process that happens without struggle. But once the caterpillar emerges from it’s cocoon…completely changed…it takes on a completely new form and life. We are no different. If you want to be better, then you have to be willing to give up the things that hold you down. Be willing to change. Be willing to become something greater than you ever thought possible, because you CAN!” ~ Marsha Tieken Christensen
Have a great day!
May 6th, 2013 Anita 
“A Commitment is what transforms your promise into your reality. It is the words that speak boldly of your intentions. It is actions that speak louder than words. It is making the time when there is none. It is making sacrifices that are sometimes uncomfortable. It is giving up what you want at the moment for what you really and truly want. It is relentlessly pursuing a goal and bringing it to fruition, regardless of how many times you stumble, fall or fail to see instant results. It is having the Faith that everything will work out if you continue to carry on and attack your goal. Commitment is the stuff that character is made of. It is the power to change your ways and create your destiny. It is the daily triumph of integrity over skepticism.” – John Defendis
Make a commitment today to put on your gym clothes and to stay motivated about turning up regularly and achieving what you dreamed you’d do. Losing weight can be hard but today is the start of a new week. If you couldn’t resist the temptation to binge on snacks during the weekend, don’t dwell on it – GET BACK ON TRACK. Start with healthy breakfast! Good luck and hang in there!
Happy Monday!
