What Do You Do When You Overindulge?

What Do You Do When You Overindulge? - Team by EJ

Having a social life and overindulging seem to go hand in hand. So it’s no wonder that most of us who decide to start eating differently to lose weight or get healthier automatically shrink our social lives to do it.

I remember once when I got invited to a dinner party at a friend’s and I was prepared for it, or so I thought. I had loaded the front of my day with fruits and vegetables, and had saved my carbohydrates for dinner.

When party time rolled around, I was prudent. This meant I took my time before having appetizers, paced myself when I eventually did, and stayed away from the alcohol (I wanted to be on my best behavior and save the 7 calories per gram), It was going very well.

Then. The enchiladas (cheesy, gooey, delicious flat breads filled with meat, beans, and cheese) and rice came out and things started to get interesting. By the time entrees were served, I was full but I decided to have some. Then the sugar cookies and pudding came out, and it was game over.

Does this sound familiar?

If it does, do you wonder what to do afterwards?

My answer is NOTHING.

Here’s why you should do NOTHING after a night or two of overindulging?

Trying to course correct after every indulgence is selling yourself a reality that doesn’t exist. You’re not going to eat perfectly all the time. You’ll have indulgences and when you do indulge it’s critical for you to continue as normal.

Yes there’s this idea that if you normalize it, you’ll lose control. But you won’t.

Here’s how I know…

In the past my usual reaction is to change my plan and promise myself that tomorrow onward would be perfect. No cakes, no sweets, no refined carbs, no [insert diet offender here]. But this was counter productive to reaching my fitness goals [and can be for you too].

Because you know what, life Happens. We can plan all we want, but life will throw us curve balls. If we keep resetting when things don’t go according to plan, we won’t reach the goals we set for ourselves.

There’ll be days when the healthiest food available to you all day is a cupcake with green icing. On those days a habit of resetting every time you indulge or overindulge won’t serve you. Instead:

  • It’ll just mean that you keep start over and over again
  • It also creates a mindset and habit of looking at food as good and bad rather than as nourishment
  • It makes you constantly run in circles i.e. you engage in yo yo dieting

Here’s what you should do instead

  • Live: Go about the rest of your day like everything is normal. This is because everything is normal. This means, if you planned to workout, workout. If you planned to rest, rest
  • Listen: Listen to your body and give yourself what you need. Your first instinct might be to restrict your meals, but you don’t need to do this. Your body will tell you when it needs fuel, by way of hunger. And if you listen, it’ll tell you when it’s full. So take some extra time to ask what you really want to eat and go for it; if you were eating to a plan, then carry on with the plan
  • Investigate: Find out why you felt the need to overindulge
  • Strategize: When you are far removed from the situation, come up with strategies that can help you deal and choose your preferred behavior if the situation presents itself in the future. The preferred behavior in this case is having just enough

So what did I do today after a day of indulging yesterday? I practiced yoga, spent some time with a friend, and I hung out poolside with some thin crust pizza and some lime-spiked water. Bottom line, exactly what I planned to do.

It’s time to take action

So, on to you. When was the last time you over-indulged, and what was your reaction i.e. what did you do?

Share in the comment’s section and let’s see about more creative ways to get and stay off the hamster wheel of yo yo dieting.

I read and respond to every comment, and I’m looking forward to hearing what you have to say.

Being able to indulge without guilt is important enough to be Tool #6…

In You Don’t Need a DietI break down why diets don’t work to help you get healthy and lose weight, but I also share the eight tools you need to get results without dieting + how to get started no matter how busy you are.

You Don't Need a Diet Team by EJ

Featured Image Credit: picjumbo.com

An Exercise in Taking My Own Advice

An Exercise in Taking My Own Advice - Team by EJ

When I prescribe rest breaks in the workouts that I give to my clients, I always advise that they take rest when they need rather than wait till I say they should. The trick with this is knowing the difference between when you are mentally tired and you can push through the wall by keeping yourself going and when you are physically tired and you genuinely need a break…and today, I had to learn to take my own advice.

Today was a hill jog, which just means I picked one of the treadmill’s hill intervals and jogged to it. The workout was a:

  • 5-minute warm up,
  • 15-minute jog,
  • 5-minute rest,
  • 15-minute jog,
  • and 5-minute cooldown.

The first 15 minutes were challenging, but I made it through. 5 minutes into the second 15, I knew I needed to take a walking break. I have what I like to call a gimp left knee due to some anatomical blessings (wide hips apparently), and it and its friends (IT band) started to say hello rather insistently.

So instead of going for 15 minutes straight, I spent the last 10 jogging minutes alternating between jogging and walking. I got my workout in without hurting myself, and I should be fresh enough by morning to smooth things over in my yoga practice.

When we are pushing towards a goal, we are tempted to give it our all regardless of the feedback we get from our bodies. Do NOT do this.

Your body is like any other machine in this world (but more beautiful of course)…one that will break down with abuse overuse. And today, I invite you to challenge yourself but do so with compassion i.e. know when you can genuinely keep going and when you need to press pause.

P.S. Those of you who know my training schedule know that I was due for yoga and strength today. I couldn’t get my body out of bed early enough this morning, so I flipped it. Tomorrow will be yoga and strength and so on.

P.P.S. I ended up missing one workout last week to avoid burning out.

Self-compassion is one of the eight tools…

I share in the free ebook, You Don’t Need a Diet. In the ebook, I break down why diets don’t work to help you get healthy and lose weight, but I also share the eight tools you need to get results without dieting + how to get started no matter how busy you are.

You Don't Need a Diet Team by EJ

The Right Support System Can Make a Big Difference

The Right Support System Can Make a Big Difference - Team by EJ

This week in training was fantastic. By the end of today (Saturday) I had completed three runs, three yoga practices, and two strength workouts. I will be completing the third strength workout tomorrow. At this pace, I think I will be working out every day for the next five weeks if I keep shifting workouts.

The goal though is to work hard to make sure I meet them all. At the end of the training period, I’ll be sharing what my training schedule actually looked like versus what I planned and openly discussing whether I feel it was a success or not.

In the meantime, I leave you an entry from my training diary:

We all have those moments when we can’t seem to get out of our own way, or in my case our own heads. This past Wednesday was one of those days. I had been away from home for a while at this point and I just wanted my husband and my kitchen. I also couldn’t seem to hit my stride with work. Nothing felt like it was going my way. By the time the day was over, I had bailed on a commitment to a friend and was about to bail on a commitment to myself.

My husband called and was surprised to find that I was in bed. His next question was “aren’t you supposed to be running or doing yoga or something?” Of course the answer was yes, and I told him how my day had gone. He then asked that I go workout and take a shower to help me feel better…because he knew me well enough to know that it’ll make feel better. I wallowed for another 30 minutes with the full intention of ignoring his suggestion, but I decided to go for it.

The long story above is meant to illustrate the point that every one of us needs a support system.

And not just anyone, you need the right support.

You need someone who will take the time to understand your goals so that they can give you a gentle kick in the rear on the days that you almost lose sight of your goal…the days you don’t want to take the action you know you need to get there. This can be as simple as knowing that you are trying to eat healthier or having a vague idea of what your training schedule looks like.

It could be your best friend, your significant other, or a close family member. Whoever you choose, make sure that it is someone you can trust and that it is someone who is almost as invested in your success as you are.

Take Action

 

Take stock of the important people in your life and determine who can fill the role of the “right support system,” then politely ask if they’ll be a part of your journey by giving you a firm, but gentle, kick in the rear when you need a boost.

Being accountable to your support people matters…but so does being accountable to you

In the free ebook, You Don’t Need a Diet, share the eight tools you need to get results without dieting + how to get started no matter how busy you are. Accountability is one of them and in Tool #7 I share how to do it to work for you and your goals. Click the button below to get your copy.

You Don't Need a Diet Team by EJ

Image Credit: Opeyemi Akande

What does a full on 5K training plan look like?

What Does a Full on 5K Training Plan Look Like? - Team by EJ

I remember when I first started trying to lose weight and I looked online for inspiration from those that had successfully done what I was trying to do. I did find a lot of inspiration, but it was one page long and it didn’t give me as much detail as I would have liked to see. I didn’t find details on:

  • The types of challenges these women faced
  • How they handled these challenges
  • The strategies that didn’t work and why

Bottom line, I didn’t see the “behind-the-scenes-suckiness” that sometimes comes with trying to lose weight.

I wasn’t looking for women who were successful at weight loss to dwell in the suck; I just wanted to see that I wasn’t the only one who was going through it.

That’s my goal with the “My Fit Life” Column is to share my training plans and of course the good, the bad, and the suck. The idea behind it is to help you normalize the hard bits of losing weight so that you don’t get stuck in the suck and you get to your goal.

Now on to my first column… and it’s about how I decided to train for a 5k

Why a 5k?

Running has always been my go-to workout when I want to feel accomplished. There are no shortage of races to train for to give you that sense of accomplishment that comes with training for and completing something that’s important to you.

And being that I spend over half the year away from home at this point, training for a 5K will help inject the routine I need to keep my mind off being away from my husband for so long.

So here’s my training schedule. It looks more intense than it actually is. The primary reason being that I have been slowly increasing the intensity of my workouts since January to get to this point.

That’s over 9 months to get here!!!

So here’s what my training plan looks like

My training plan is a mix of running, yoga, and strength because I love all three and I don’t want to miss any workouts

Week/Day Monday Tuesday Wednesday Thursday Thursday Saturday
Week 1 – 10/13 Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Test Run

How far you can go in 45 minutes; 5 minute warm up and cooldown followed by stretch

Morning

30 Minute Strength Circuit; Evening: 30 – 45 minute Yoga Session

3 Mile Interval

3 X 1 (1.6 km) mile interval with 2 minute walk break in between. Time the intervals; 5 minute warm up and cooldown followed by stretch

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Long Run

45 minutes

Week 2 – 10/20 Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Hill Workout

30 minutes

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

3 Mile Interval

3 X 1 (1.6 km) mile interval with 2 minute walk break in between. Time the intervals; 5 minute warm up and cooldown followed by stretch

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Long Run; 45 minutes
Week 3 – 10/27

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Hill Workout

40 minutes

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

3 Mile Interval

3 X 1 (1.6 km) mile interval with 2 minute walk break in between. Time the intervals; 5 minute warm up and cooldown followed by stretch

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Long Run

45 minutes

Week 4 – 10/03

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Hill Workout

40 minutes

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

3 Mile Interval

3 X 1 (1.6 km) mile interval with 2 minute walk break in between. Time the intervals; 5 minute warm up and cooldown followed by stretch

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Long Run

50 minutes

Week 5 – 11/10 Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Test Run

How far you can go in 45 minutes; 5 minute warm up and cooldown followed by stretch

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

3 Mile Interval

3 X 1 (1.6 km) mile interval with 2 minute walk break in between. Time the intervals; 5 minute warm up and cooldown followed by stretch

Morning

30 Minute Strength Circuit;

Evening

30 – 45 minute Yoga Session

Long Run

50 minutes

So far I have “missed” one workout, the Thursday run, because I got home late from work. But instead of counting it out all together, I shifted the workouts. This means that I will have (theoretically) no rest day for 9 days.

If I feel the need to, I will take rest and shift again.

My ultimate goal is to get the training done i.e. not miss a workout, while making sure I take care of myself.

To make sure I’m taking care of myself during this period, I have been:

  • diligent about getting seven hours of sleep,
  • eating healthy (I still have my daily piece of chocolate or cup of bournvita),
  • and giving myself a foot massage before bed.

The last self-care tactic was an idea my Mom gave me along with a small jar of a mixture of ori (raw shea butter), olive oil, and some fragrance. Shout out to all the mothers out there for life and great ideas.

How about you, do you have a training plan?

What have you been doing to meet the commitments you have made yourself? Remember it is never too late to make a plan.

Exercise is an important tool to help you live a healthy lifestyle, but there are more…

In You Don’t Need a DietI break down why diets don’t work to help you get healthy and lose weight, but I also share the eight tools you need to get results without dieting + how to get started no matter how busy you are.

You Don't Need a Diet Team by EJ

Image Credit: Death to the Stock Photo

How do you find time for yourself?

How do you find time for yourself - Team by EJ

Short Answer: You don’t find time, you need to make the time.

One thing that’s a given, no matter how busy you get with building your dream business or engaging in the business of living in general, is the fact that you need to set aside time for yourself to achieve your personal goals.

If you don’t put yourself on your schedule, something will always come up to take the little time you might’ve had for yourself.

Here are some ideas of how to carve out time for yourself:

Wake up a bit earlier

I know the whole “wake up a bit earlier” thing is so common that it’s a cliché. But clichés become that way because there’s some truth to them.

From my experience, I have come to find that the best time to make time for yourself is first thing in the morning.

This is a time when the world hasn’t started making demands of you, so it is good to get a jump on the day.

Ask for support from your significant other

If you already wake up as early as is humanly possible, get support woman!

If you and boo don’t live together, then let him know that you might need some of your after work time for yourself.

It’s kind of counter intuitive, but I’ve found from hanging with my guy friends that men like a woman who has something going on outside of them.

So if you’re worried that taking time to hit your workouts or meal prep over the weekend will make him feel like he’s taking second fiddle to your fit life, have a conversation about it.

Help him understand that you need to make time to be fitter and healthier, and that’ll benefit your relationship because it means that you’ll be happier. And let’s face it, everybody is happy when you’re happy 😉

And if you live with your significant other , ask him to take over some of the duties that you have on your plate.

As a couple, you have a partnership and that means sharing everything – even chores.

Sunday (my husband) and I lived together for 2 years before we got married, and having him help out in certain areas was the only way I could get things done. And this has paid dividends even today.

Having him help out is the only way that I can find time to do half the things I do, because I have learned to let my partner take some of the load.

Take a lunch break, even if it’s a short one

Building your own business might sometimes mean that you’re so in love with what you do that you forget to take a lunch break, but it’s worth it to step away from the work even if it’s just for a beat.

Even if this is only 10 minutes, you need to show yourself that you are a priority. If you don’t do this, no one will

Women carry a lot of responsibilities. We hustle, we take care of the home, we bear and take care of children, and we pull it off making sure we put our best face to the world.

Looking beautiful & capable to the outside world isn’t enough though, we have to feel it. And if letting something else slide to take 10 minutes to make time for ourselves, then by all means lets do it.

Because we are only able to give the best of ourselves only when we are at our best ourselves. 

It’s time to take action…

Take some time today with your schedule and identify where you can make a few minutes for yourself.

Make sure you put yourself in that time slot and not another commitment, remember you need to make yourself a priority so that you’re taken care of enough to handle the other things life and business throw your way.

P.S. If you need to figure out how to make the most out of the time you do make…

In the free eBook, You Don’t Need a DietI break down the core tools to help you get healthy and lose weight without dieting. You can spend some of the time you create making sure you have your tools up and running to get you the results you want. Click the button below to get your copy.

You Don't Need a Diet Team by EJ

Photo by Rachael Crowe on Unsplash

I Got Results and Didn’t Have to Battle Lagos Traffic

I Got Results and Didn’t Have to Battle Lagos Traffic...Client Testimonial - Team by EJ

One of the pleasures of doing the work I do is getting to work with amazing women to reach their body health and beauty goals. I derive even more pleasure from sharing their success stories, here is our first Celebrating Success feature.

Meet Oyebola

After: Beautiful Oyebola Today
After: Beautiful Oyebola Today

All my life I have been conscious of the fact that I was not made to be skinny. As a curvy girl it means I need to have some weight to carry the curves.

These are curves that I developed early. So I have always been watching what I eat. Three years ago I decided to add weight to see what I will look like being a bit heavy.

So I added weight thereby increasing my hip size from my comfort zone of a size 40 to a size 44 (in inches). On getting to the size I didn’t like the way I looked. Last year with diet I was able to bring it down to 42.

Getting it back to 40 became mission impossible till I met Ejiro. Before I met her, I thought using gym equipment (treadmill, elliptical machine cardiovascular machine etc) were the only equipment you can use to exercise.

The idea of hitting the gym after work sounded suicidal because of the stress of work and driving in Lagos traffic, thereby making me believe that I could only do exercise on Saturday, which isn’t what I wanted to lose the 2 inches round my hips.

Before: Oyebola in December 2012
Before: Oyebola in December 2012

Ejiro & I met on one of my jobs and she became my  Lifestyle Coach and Personal Trainer. Ejiro is one of the most tenacious, supportive and entertaining personal trainers I have had the pleasure of working out with.

She changed my perspective of thinking that I need to go to the gym before I can exercise and taught me how to exercise in my bedroom and with little home appliances, and each time an exercise is too hard for me she is always ready to find a modified move for me so I don’t hurt myself and I still reach the same goal.

She also helped me changed my diet into healthy eating habits. We were able to do all this over the phone and the internet, so battling Lagos traffic was a non-issue.

She always said that all I need is 30 minutes of my time in a day in order to stay beautiful, so far she has been right because after 3 months of working with Ejiro, I have not only  lost the 2 inches round my hips, I have experienced a massive transformation in my whole body. I am at my best.

Above all I feel and look better physically than I have in my life.

~ Oyebola Koyejo

Ready to start getting results like these for yourself? Then you’ll want to download You Don’t Need a Diet.

In You Don’t Need a DietI break down why diets don’t work to help you get healthy and lose weight, but I also share the eight tools you need to get results without dieting + how to get started no matter how busy you are.

You Don't Need a Diet Team by EJ

Will Lifting Weights Make You Look Like a Man?

Will Lifting Weights Make You Look Like a Man? - Team by EJ

Short Answer: No! As women we don’t have enough testosterone to get the bulky muscle that men typically have.

Let’s start with what lifting weights is – it’s a form of resistance training that requires your muscles to do work to lift the load (the weights). Because it’s an activity that’s mostly associated with guys, there’s this idea that you’ll manly if you lift weights. 

So where does the idea of looking manly come from?

The idea that weight training will make you look bulky might have come from what happens when you add resistance training to your exercise program. If you lift loads that are heavier than what your muscles are used to, you’ll gain more muscle.

The muscle gain comes from the repair of muscle tissue that breaks down when you put it under stress by lifting these weights. This repair means that you’re increasing the strength of the muscle tissue in your body.

Normally this repair will lead to an increase in size, but women don’t make enough testosterone (a male sex hormone) for this to translate into a big size change. Instead, it’ll help you get leaner than you would be if you focused exclusively on cardio.

But what about those women in the fitness magazines?

If you’re thinking of the women in bodybuilding magazines, they look like that because they choose to, i.e., with the use of supplements, specially-designed exercise regimens, and super specific diets designed just for that look. Bottom line, the everyday woman lifting weights to stay healthy, look great, and lose weight won’t look like the women on the cover of muscle mags.

You don’t need to worry about looking manly when you lift weights. You don’t need to be afraid of activity that will help accentuate the best parts of your unique body. The only person you’ll look like is your natural self with your natural curves.

Why you do want to lift weights/resistant train to build muscle

So now that we’ve established that lifting weights won’t make you look manly, let’s look at some reasons why lifting weights or resistance training, in general, are an essential part of your training program:

  • If you don’t exercise in a way that at least retains muscle, you’ll lose it as you get older. And this will have a negative impact on your quality of life because you won’t be as strong as you were before to do the things that you love to do
  • At rest, muscle burns more calories than fat, and this translates to more weight loss over time
  • Muscle takes up less space than fat, and this is how it helps reveal your natural curves in your favorite clothes
  • Lifting weights or resistance training will help you build confidence as you get to see what your body is capable of first hand. You get into doing complex movements that are so much more than putting one leg in front of the other on a treadmill or elliptical machine

Here’s how you can get started

You don’t have to start hitting the gym and pumping heavy iron to do resistance training. In fact, you can start with the resistance of your own body.

Body weight exercises like squats, lunges, and push-ups will help you start resistance training in the comfort of your home. As you get more comfortable, you can decide to add more complex bodyweight exercises or join a gym where you can explore different types of equipment to level up your results.

Whether your reasons are health-related or you just want to look good on your big day (pick one wedding, graduation, first day at work), I highly recommend adding weights or bodyweight resistance training to your arsenal.

Exercise is an important tool to help you live a healthy lifestyle, but there are more…

In You Don’t Need a DietI break down why diets don’t work to help you get healthy and lose weight, but I also share the eight tools you need to get results without dieting + how to get started no matter how busy you are.

You Don't Need a Diet Team by EJ

4 reasons exercise will help you level up your results

4 Reasons Exercise Will Help You Level Up Your Results - Team by EJ

Healthy eating is a great foundation for any weight loss plan. As I like to say, if you’re going to eat, you might as well eat healthy. But there are many reasons why you want to make exercise a part of the picture. The primary reason is that it’ll help you level up your weight loss results, and here are four concrete ways it can help you do this

#1 Exercise will help you lose weight without starving yourself

When you consider the fact that you need to burn more calories than you eat to lose weight, it is always good to have exercise in your toolbox. To lose weight you’ll have to alter your eating pattern by eating higher quality calories, but less than what your body needs on a daily basis to maintain your current weight.

And since exercise burns calories, you can eat a little more than if you focused on eating healthy alone or it can help shorten the amount of time it takes to reach your goals.

Caveat Alert: There are two caveats to pay attention to with this

  1. When you exercise to burn calories, your body will demand more energy, and that could make you feel hungrier. Your increased hunger is why more exercise isn’t always better. The fix is to do just enough exercise to preserve muscle while using healthy eating as your primary tool for weight loss.
  2. There’s a finite amount of calories that you can burn in a day or even a week, so don’t use the fact that you burned calories as an excuse to overeat. When I started my weight loss journey, I started with exercise because it burns calories and I would eat a honey bun and down it with a vanilla coke to reward myself. Of course, I gained weight instead of losing! So learn from my mistake and don’t compensate for your calorie burn by overeating.

#2 Exercise will help you get stronger even as you get smaller

When you incorporate exercise into your weight loss plan, you’re setting yourself up for a world of good health now and later in life. For now, your muscles will get stronger, and you’ll be able to go about your daily life without being prone to hurting yourself doing simple things like picking up a heavy box of supplies that the FedEx guy dropped at your door.

It’ll also make you physically stronger by being the support structure your bones need to keep osteoporosis at bay.

Now there’s physical strength, but there’s also mental strength.

Exercise can help you feel more confident because the satisfaction you get from completing a session is like no other. With an exercise plan, you’re committing to show up for yourself at a particular time and you’re taking time to take care of you while you take care of others.

And that’s a very empowering message that you’re sending to yourself. You’re saying “I’m as important as my other priorities,” and I promise you that the feeling you get will increase your resilience and your badass-assery (yes it’s a word). And you won’t need someone else to tell you your value; you’ll own it wholeheartedly!

#3 Exercise will show off your beautiful shape

Our bodies are composed of muscle and fat (among other things). When you lose weight, you lose a combination of both.

You want to lose fat rather than muscle because muscle is what creates that sexy shape in your favorite dress and it burns more calories than fat when you are at rest.

The results you’ll get from exercise means that you’ll:

  • look great in just about anything you want to wear,
  • spend less time at the store and in your closet trying to find an outfit that actually fits you,
  • and you won’t have to work as hard to get weight loss results that you want, which is what I call the smart play!

Since exercise keeps you from losing muscle and can build muscle, wouldn’t you want to do it?

#4 You just might like your exercise sessions

Our bodies were made to move, and a lot of us have lost sight of that because we have an idea of what exercise should and should not be. Choosing an exercise routine that you like helps you commit plus you get to sweat and revel in the beauty of what your body can do.

To give you a personal example, I came upon HIIT when I wanted a way to stay consistent with my workouts without taking too much time away from my life. And I’ve found it to be the most efficient way to stay healthy using exercise and to feel strong & capable of taking care of me and mine every single day.

So while you can lose weight by eating healthy, you are better off combining healthy eating with exercise.

Take Action

Answer these two questions and hold yourself accountable for the answers by setting goals and tracking your actions:

  • If you plan to stick to healthy eating alone, how do you intend to make it a consistent habit?
  • If you’re going to add in exercise, write down when you’re going to add it in and a few ideas on the types of exercise you’re going to start with?

Exercise is an important tool to help you live a healthy lifestyle, but there are more…

In You Don’t Need a DietI break down why diets don’t work to help you get healthy and lose weight, but I also share the eight tools you need to get results without dieting + how to get started no matter how busy you are.

You Don't Need a Diet Team by EJ