Happy New Year everyone!

One of the top New Year’s resolution for most people is to get in shape and eat better.

Yes, this is a wonderful lifestyle change for anyone, but most individuals start the year obsessing about their new diet plan and making it to the gym every single day, that it can become overwhelming and exhausting.

Extreme diet + over training = burn out and fail (from experience)

So what are my top 4 suggestion for 2012?

No, I’m not going to tell you to get on a strict “diet” and munch on romaine lettuce, or commit to 5-7 days a week at the gym, because I don’t even want to do that!

For 2012… I suggest we all stop and smell the roses!

* SLOW DOWN & RELAX * EAT DELICIOUS FOODS * NO MORE BORING CARDIO * LOVE YOURSELF AND LIFE

1. Slow down and relax. Stop being so hard on yourself and take it easy. At the end of the day, you’re the only person that truly cares about your imperfections. I’m sure your friends and family love you regardless of how many dimples are on that cute butt cheek of yours! Yes,  I used to be that obsessive gym-goer and munched on bland veggie cuts, and I hated every minute of it. When I finally stopped stressing, extreme dieting, and living in the gym, I actually started seeing more visible results. Hmm…. I wish I would’ve known this before putting in years worth of torturous elliptical sessions.

2 Eat delicious Foods! Whenever a person approaches me about their new fad diet (examples Fat Flush/Lemonade Cleanse/ Low and No Carb/ Raw/ Special K Cereal etc), my advice is that I’m against anything extreme, and that they should consider eating “healthy, and well-balanced” meals all the time, instead. Life is short, but can also feel long if you’re miserable. Learning to eat healthy all the time, will make your weight loss journey easier and more enjoyable. And always treat yourself to a little bit of junk and desserts once in a while, as long as you are aware and moderate. When it comes to achieving a healthy weight, I like to suggest that individuals figure out their daily caloric needs, and then gradually start deducting calories for a healthy and realistic weight loss plan. Study after study has shown that the key to weight management is simple: Calories in vs Calories out. And yes, a calorie is a calorie, but I like to suggest that individuals eat “quality calories” from nutritious fruits, veggies, whole grains,(CARBS! YAY!)  lean protein, low fat dairy, heart-healthy fats and yes, even chocolate! Dark chocolate if possible of course

NO MORE BORING CARDIO SESSIONS. I remember those mornings when my alarm would go off and imediately felt exhausted from the thought of being on a boring treadmill or elliptical. Music helped a little, but the bottom line was that I disliked the workout. After years of trial, error and torture, I now can say that I only get on the treadmill for 3-5 minutes for a warmup before my 30-45 minute workouts. Oh… and I only work out 3 x per week vs 5-7 when I used to be obsessive. Working out should be fun, yet effective. Instead of an hour on the treadmill, I’d rather challenge my body through resistance training. No, I don’t look like the hulk lol. I feel more feminine and sexier than ever. I love my strong body. If you’ve never tried resistance training, ask a knowledgeable friend, look up youtube videos , maybe a fun workout video, or even hire a personal trainer to help you with putting together a fun protocol. You don’t have to keep them forever, but just enough to get you started. Also, try varying it up! Take a fun Zumba dance class, Vinyasa yoga, rock climbing, or even a fun walk with friends in your neighborhood. The key is to enjoy your workouts so that you can continue being active for the rest of your healthy life

Be Positive and love yourself and life. Oh, it’s so easy to slip into that dark place in your mind where life can get overwhelming, negative and depressing. At age 30, I have truly come to realize that my perception of any situation whether good or bad, can be controlled by my powerful mind. Practicing mindfulness and appreciation has helped me feel peaceful and more connected with everyone around me. When something bad happens, it’s easy to turn into a drama queen and make a mountain out of a mole hill. Being a drama queen is not only a waste of energy, but it can also affect others around you and push them away. I’m no Deepak Chopra or Eckart Tolle (spiritual dudes), but I try to live and face each minute as it comes and make the best of it. Of course, it’s not always easy and I have to find other ways to reach that peaceful place whether it’s through exercise, meditation, having a glass of wine or beer, or popping a xanax! Ha ha.. I really  don’t need xanax, but if you’re doc prescribes it, then I’m sure it’s well needed (Disclaimer: please consult with your doctor to see if you’re a proper candidate for anti-axiety meds before sampling).  Oh! And stop trying to keep up with the Jones’. Do I wish I was part of that worry-free, rich 1%? Of course!

But I’m also content with my fun and simple life. Appreciating what I have over what I don’t, is truly a priceless feeling. Everything I do, earn and achieve is for me, myself and I.

I hope you’re having an amazing start to the New Year and as a gift from me, please enjoy this fun and easy sample meal plan below to get you on a healthy track!

Love, Ghada

I arrived at the gym the day after New Years to find the parking lot fully packed. For the first time in a long time, I had to take a few minutes to find a parking spot. As I walked in and scanned my membership card, I was shocked at the amount of new people hogging the cardio machines!

I was in luck, someone was finishing their 15 minute “la la la” jog and I was able to jump on and get my 10 minute warm up jog in. If you’re wondering what “la la la” jog means, it’s when someone la la la’s on the treadmill without breaking a sweat or increasing their heart rate. It makes me want to go over to the machine and rev it up without their consent… but they might fly off, so I guess I’ll stay back.

Anyway, so I pumped up the volume and started my run on the treadmill. I’m sure most of the regulars were annoyed at the new crowd, but I felt different. I wished that they would all stay and join our healthy morning group even if it meant being over crowded everyday.

But will they all have the patience to stick it out?

If you’re one of those New Year Resolution people that just joined the gym and promised yourself that you’ll never eat carbs again, then I’m proud that you have made the effort to start but I do warn that going too extreme might lead you to failure.

Shaneek AKA Miss Murder recently posted an article called Slow and Steady that everyone should go back and read. It talks about pacing yourself with diet and exercise so that you will surely win the race!

Most people are impatient and if results are not visible within the first week or two, then they start becoming doubtful and negative towards their original goal leading them to failure. Once again..their justification is.. there’s always next year. Wrong!

This year, I want you to be patient.

I want you to understand that it took years to put on that fat, so at least give your body a few months to a year to lose it. Everyone’s body is different in genetic make up, metabolism and so on. Some people will see results in the first week, while others might notice inch loss in a few months.

I want you to really understand your health. I want you to understand how foods can effect you physically and mentally. I want you to value the many benefits of exercise. I want you to really LOVE your body.

Don’t laugh at me, but I talk to my body all the time. I stand in front of the mirror and talk to my toned chunky thighs and butt.. I talk to my sexy arm muscles and even to my glowing skin..  I thank my body for listening and cooperating with me as I feed it properly and put it through intense workouts. I can feel that my body loves me too..

Even though I don’t exude perfection, I represent an amazing creation. I always get spiritual when thinking about how incredible our bodies are. Everything just works if we learn how to maintain it…

I hope that you’ll be patient this year and really make it happen.

Love,

Ghada