Don’t diet, just be healthy.

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Good Morning Loves,

This week we had a healthy living conference at my office and I learned some interesting facts about eating healthy, being active and living well. Of course whenever I hear some great information I have to share with you.

Use these tips to help get your body bikini ready this summer…

Interesting facts about eating healthy    

- Frozen veggies are just as good as fresh fruits and veggies, canned should be a last resort

- Eggs don’t have as much omega 3 as they advertise

- We need: fruits, veggies, dairy, grains and protein

- We don’t need: fat, sugar and salt

- 1 kiwi has your total daily vitamin C requirement

- Eat fruits with a fiber source to avoid a sugar high – and then crash

Learning to be active

- We need 30 minutes of exercise every day to maintain our weight

- Sitting at a desk is as bad for your health as smoking a pack of cigarettes a day

- It’s ok to drink 2-3 cups of coffee per day – we should drink caffeine before working out

- 60% of people in Canada are overweight

- 25% of Canadians are obese

Start living well

- Exercising helps bones retains calcium and prevents osteoporosis

- Fiber makes you feel full – it helps your digestion and lowers cholesterol

- Only 30% of our daily calorie intake should come from fat

- It takes 20 minutes for the stomach to tell the brain it’s full – that’s why we should eat slowly

What is your personal healthy living motto?

Love always,

Photo by stephanie watson

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Look Like a Lady. Sweat Like a Boss.

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Ellie Gym
Good Morning Loves.  It’s Monday morning and it’s time for a personal confession, I know it’s early but bear with me for a moment because we have a little something-something for you too.

I want to workout, I actually want to spend my day’s only working out, losing weight and getting fit but sometimes (actually most of the time) I lack the motivation to get off my butt and get moving.  I definitely feel better after I workout but getting started can be difficult.

Ellie RunSo how do I keep motivated?

I honestly believe that cute workout outfits are the foundation of every good workout because when you look good you feel good and when you feel good you will be happy and when you are happy you will have the motivation to get moving.  Right?

We usually think that we have to be in old sweats when we workout and we always assume that we are going to look sweaty and gross while doing it, but that is just not true.  No one says that we have to be ugly while working out, after all a little sweat never hurt nobody.  My secret to keeping motivated is to always look good and have fun when I workout.

Where can you find cute workout outfits for cheap?

I know that workout outfits can be very expensive and I for one can’t afford to spend hundreds of dollars on workout clothes.  I am always looking for creative – aka cost efficient ways to workout.  I recently discovered the world of Ellie and my workout wardrobe has never been the same.

The ladies at Ellie are all about looking good. They want to help keep you motivated to keep working out. How do they do this? With cute workout outfits of course! Ellie offers complete quality workout outfits for discount prices.  You can get a complete workout outfit – that’s a top and a bottom – for only $49.95 and shipping is included.

- Ellie is offering all My Diary Entry readers 20% off their first workout outfit -

Ellie YogaI have 2 complete workout outfits from Ellie which include grey leggings, black capri’s and two tank tops and I totally love them. They absorb my sweat to keep me looking cute, they are flexible so I can stretch comfortably during yoga and they are trendy so that I look good when I workout in the park.  Visit their website, chose your outfit and get 20% off…it’s that easy.

So now that your new workout outfit is in the mail and on its way to you (because I assume you went to the Ellie website and ordered a cute workout outfit) let me tell you why I love working out.

3 reasons why I love working out:

1. It keeps you warm. We all know that working out regularly can help our health but there are other benefits too. This winter was especially cold and my motivation for working out this winter was to keep warm.

2. It helps you sleep. I like to workout after dinner because then I can take a warm shower and go to bed.  Burning off all my extra energy has really helped me sleep deeper and longer every night.

3. It’s really good for your skin.  I don’t think sweat is gross, I love sweating because it clears out my pores and gives my skin a J.Lo-esque glow. It takes a bit to get me going but once I start working out I’m like bring on the sweat!

Why do you love working out?

Love Always,

Photos by Ellie.com

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My 2013 Goals: Freelance Writing, $20K & 120 lbs

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Good Morning Loves. Last week I published a post about the one thing that I am not going to do this year and it suddenly dawned on me that I didn’t tell everyone about my personal goals and resolutions for 2013.

I have vowed not to wake up early and make the most out of my mornings in 2013 because I truly believe that there is nothing you can do at 8 am that you can’t do at 2 pm.

I received some emails and Twitter comments wondering why I am only setting personal goals of things that I don’t want to do in 2013 instead of listing all the things that I want to accomplish this year.

If you read My Diary Entry on a regular basis you know that I am a huge planner (some may even say OCD) and I am a big fan of lists.

So here it is…my list of things to do in 2013.

Money Goals:

1. Save $15,000: That’s $1250 per month and so far I am on track

2. Earn $20,000 from my freelance writing income: That’s $1667 per month but the problem is that freelance writing does not always provide a steady income. Just to give you an idea of my freelance writing income from past years I earned $7,800 in 2011 and $14,500 in 2012. More to come next week on how I am going to achieve my freelance writing income goal this year.

Career Goals:

1. Start a professional website for my freelance writing services: This is my current priority, I am deciding between tahnyakristina.com or Pen and Paper Communications –what do you think?

2. Become an active member of an online blogging network: A network will help promote and grow this blog to be the best that it can be. I am leaning towards BlogHer, Yakezie or Clever Member – are you a member of a blog network?

3. Find a publisher for my first book A Better You and get it in stores:  I want to travel and speak at schools, workshops and conferences to help people find their dream job, earn more income, become debt free and find personal happiness. I did it and I want to help people do it too.

Fitness Goals:

1. Reach my goal weight by July 31: This year I started exercising on a regular basis and I absolutely love it.  My entire outlook on life has changed and I am a happier person.

2. Join an online fitness community: The only way to keep fit and have fun is to have a support system. I am leaning towards Fit Fluential – any other suggestions?

What are your goals for 2013?

Love Always,

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This is one thing that I will not do this New Year…

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It’s the end of January and all month long I have been reading about New Year’s resolutions.  I love the idea of people trying to better themselves and I definitely believe in setting personal goals – after all my new book is called “A Better You”.  I set two personal goals for myself this year – the first goal is to save $15,000 by December 31 and the second goal is to lose 20 pounds by the end of July.  After 30 days I am proud to say that I am on my way to achieving both goals and I hope to keep the momentum going over the next 11 months.

Why do people make crazy New Year’s resolutions?

A New Year’s resolution should be a challenge yet still a realistic goal.  My personal goals this year are not super extra-ordinary, actually losing weight and exercising on a regular basis seem to be very common New Year’s resolutions. My savings and losing weight goals will definitely take a big commitment and an effort on my part but I don’t think that they will dramatically change my life.

I have been reading a lot about New Year’s resolutions and let me tell you, I have discovered some crazy changes that people are making in 2013.  I don’t know if making drastic changes in our lives all at one time is such a good idea because if our personal goal is too much of a change and if it takes too much of an effort we won’t stick with it.

I did not make a personal resolution to get more out of my mornings!

Anyone who has ever lived with me or who has been on vacation with me knows that I am not a morning person. I read an article in SELF Magazine about a woman who wants to get all of her personal errands done before noon.  She wants to wake up at 5 a.m., go to the gym and clean her house all before lunchtime so that she can relax all afternoon and evening.

This is definitely not on my list of things to do in 2013, I love waking up on the weekends without an alarm clock.  I stay in my pyjamas as long as I want to and some days I get back into bed after eating breakfast.  I wouldn’t change my mornings for the world.

What is your New Year’s resolution?

Love Always,

Photo by comedy nose

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3 Things People Never Tell You About Losing Weight

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With the New Year among us it’s time to set our resolutions and it’s time to start working on improving our lives, or at least improving some aspects of our lives. I love the New Year because it’s a fresh start and it’s a chance for a new me.  I usually start working on improving myself in October when my birthday comes around and in January I go into full force with my New Year’s resolutions.

Since October I have been trying to change my lazy lifestyle for a healthier lifestyle.  I purchased new yoga and workout DVDs, I purchased cute new workout clothes and I am trying to make an effort to track my calorie intake and workout at least 3 times a week.  I am loving my new healthy lifestyle because I have more energy and I am also noticing a change in my body shape.  But let me tell you it hasn’t all been as pleasant as a walk in the park.

The end result of being cute, skinny and healthy is worth the effort but the actual process of eating an apple when you really want to eat French fries is not always a happy time. I definitely encourage everyone who wants to get healthy to change their eating and workout regularly, but at the same time I don’t want you to have any misconceptions about trying to live a healthier life.

The ugly truth about trying to lose weight

There will be tears.  Whenever you see a weight loss commercial on television for a new diet regime or a new piece of exercise equipment you always see the person after they have lost the weight and they always have a smile on their face.  Sure, it’s easy to do a happy dance when you lost 25 pounds; but what you don’t see is the process of trying to lose weight.  Those weight loss commercials never show you the tears, they never talk about the times that you went to bed hungry and the times that you wanted to eat a hamburger but instead you ate a salad.  Those are the tough times of the weight loss process.

It can be expensive.  The key to losing weight is to change your daily habits from healthy grocery shopping to counting your calories. You should not want to maintain your current lifestyle and try to lose weight at the same time, if you really want to lose weight you will have to make some changes.  In order to lose weight you have to burn more calories in a day than you take in, there are two ways to do this – eat less or workout more.

You will be hungry.  During the first few weeks of weight loss you will be hungry.  Snacking on fruits, veggies and nuts will help eliminate some of the hunger but until your body adjusts to your new healthy eating you will be hungry.  But don’t worry your body will adjust, after a couple of weeks your stomach will shrink and you will start feeling full with less food.  Substituting sugary foods and foods with a high amount of carbohydrates will help you lose weight faster.

Love Always.

Photo by NikkiL

 

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