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2019: My Top 10 Health and Fitness Tips

​At the beginning of every year, I share my Top 10 health and fitness tips. The top 10 tips for 2019 are ready, and I'm excited to share them with you.

​​If you've read my Top 10 tips for the previous years, you'll notice that I usually repeat 2-3 tips from the preceding year. In 2019, I'm serving you fresh tips that weren't on the previous lists.

Let's dig in!

My Top 10 health and Fitness Tips for 2019

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My 2018 Top 10 Fitness Tips

Whether the goal is to lose a few kilos, drop 2 or more dress sizes, run our fastest 5k, or do 20 consecutive Push-Ups, we all have fitness goals we want to smash this year. That’s why I want to share my 2018 top 10 fitness tips with you.

I hope you find 2-3 tips applicable to your fitness goals.

Let’s dive in!

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My Top 10 Fitness Tips For 2017

The new year we’ve been waiting for is finally here! If you’re a fitfam like, I believe you have some fitness goals.  But before we set the ball rolling, here are my top 10 fitness tips.

Tip #1: Don’t pitch your tent with the resolution crowd

The resolution crowd is easy to identify. They announce their resolutions to friends and family. In excitement, they join all the weight loss groups on Facebook and BB. They start a new diet and start going to the gym. They are pumped and excited about losing weight in January! Then February comes along, and life gradually slips back to normal.

You can’t afford to pitch your tent with this crowd in 2017. Resolutions are nothing unless you back them with actions all year round. Make a habit, not a resolution.

Tip #2: Be realistic with your expectations, it will save you from false hope syndrome

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5 Tips to Help You Stay In Shape During The Holidays

5 Tips To Help You Stay In Shape During The Holidays

Christmas season is a period of giving and receiving. The time when gifts of all sizes and types – from cakes to chicken to chocolate and champagne – just keep coming in. That means the average household is going to have more to eat and drink than usual during the festive season. And if you’re a very social person, you may have too many foods and drinks flowing around in your house.

With so much to eat and drink, it wouldn’t be a surprise if some people come back from the holiday a size bigger. But you don’t have to be in that number; you can enjoy the festive foods and drinks without adding inches to your waistline.

5 tips to help you stay in shape during the holidays

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2 common reasons people struggle

2 Common Reasons People Struggle With Their Weight

Have you ever wondered why eating healthy can be difficult sometimes? You are not alone.

When it comes to nutrition and diet, some of us have real struggles. We want to eat clean and healthy, but we keep falling on our faces again and again.

Why do people struggle with their diet? In my opinion, there are two common reasons people struggle with their diet.

Reason #1: Going on a punishment diet

A punishment diet is any diet plan that restricts calorie intake in a drastic way (Esta’s definition). Remember those diet plans that only allow you to eat one cucumber and one boiled egg for breakfast, one piece of roasted chicken for lunch and 1 cup of grape juice, or a plate of cabbage soup dinner?

That is what a punishment diet looks like!


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causes of weight gain

3 Hidden Causes Of Weight Gain

Are you currently experiencing this?

You’re giving your best effort every day because you believe it is the only way to get what you want. You’ve been consistent with your exercise, and you have cleaned up your diet, but despite your consistent effort the scale seems to be showing you are gaining weight. And you know the scale is not playing a prank on you because you can feel and see it in your clothes.

How can you be adding weight when you’re doing everything right?

That is the question I want to answer in this article. You’ll discover the three hidden causes of weight gain many people are not even aware of.

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7 Food temptations

How To Overcome Food Temptations

You see a picture of what you desire your body to look, and the first thing that comes to your mind is, “this could be me, but my relationship with food is sabotaging my effort.”

Everyone faces food temptations. Once in a while, a healthy eater will find herself faced with bad food choices.  Some people believe that fitness/health coaches have superhuman powers that keep them immune to food temptations. They assume we eat perfect 100% of the time. That assumption is far from the truth. It happens to all of us.

For most people, exercising 4-6 days a week is not a challenge. In fact, some of us can work out for Africa. But as the saying goes “you cannot out-exercise a bad diet.”

You can live in the gym if we like, but if you keep falling flat on the food side of the equation, it’s going to be hard to reach your weight loss goal.

How To Overcome Food Temptations

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slow down speed up

You Need To Slow Down Before You Speed Up

The last quarter of the year is upon us. It’s the right time to speed up so that we can catch up with our goals. Sometimes, it is essential that we slow down before we speed up. Why? Because slowing down allows us to re-evaluate, adjust and gather momentum for the next leg of the race.

As fitness enthusiasts who have made fitness a priority, it’s important that we treat our fitness goals like we treat every other goal. Now that the final quarter of the year is here, it will be a good idea to take time to reevaluate your fitness goals and make plans to make the next three months better than the past nine months.

The Three Things You Must Do Before You Speed Up

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