Vestal: 607-217-7634 Fayetteville: 315-400-3252 info@kwfitnessny.com

There are plenty of videos, programs, magic potions and pills available on the internet. And it always seems like there’s a new “fad” that helps you “get skinny, fast”! If it sounds too good to be true, it probably is. 

If you’re consistent with a few simple habits, you CAN lose weight!! Here are some simple and effective ways to lose weight and keep it off:

Exercise and include lifting as part of your program

Consistent exercise is essential for our bodies. A common misconception that we sometimes hear from our female clients when they first start with their program is “if I lift, I’m going to get bulky/huge”! We PROMISE that this is absolutely NOT TRUE. Women don’t have testosterone like men do, so you aren’t going to get big, bulky and manly!!

Our tip: shoot for 2-3 days of resistance training per week for at least 30 minutes.

Manage stress

Stress can really take a toll on our bodies and it can cause us to gain weight. Our suggestion is to avoid “stress-creating activities” as much as possible. Better yet, ask yourself “what helps me feel the OPPOSITE of ‘stressed’?!” When you do activities that make you feel great, your stress levels will decrease. 

Our other tip for managing stress: BREATHE!! Check out “Address Stress”, an easy to use app that helps you focus by controlling your breathing.

Sleep 8 hours per night

For some, I understand that this can be really challenging, however our bodies NEED sleep in order to THRIVE. Get as close to 8 hours of sleep as possible.

Our quick tips for you: 

  1. Avoid caffeine later in the day
  2. Turn off the electronics when it’s close to bedtime!
  3. Go to bed earlier!

Drink half your body weight in ounces of water per day

Drinking the right amount of water helps with your digestion, it flushes toxins out of your body, and it helps you avoid mindless snacking because you stay fuller longer.

Our tip: start your day with a glass of water (even before your cup of coffee)! It will kickstart your metabolism.

Eat foods that FUEL your body!! 

Treat your body like you would treat a high quality car. Would you put cheap fuel in a Mercedes or a BMW?! No way! Make sure you’re fueling your body with high quality foods. I once heard a quote that said “the food you eat should make you want to conquer the world, not take a nap”.  STAY AWAY from the processed junk!!

Our tip: shop the perimeter of the grocery store

Moderation is key!

We suggest avoiding the “bad stuff” at all costs! If you absolutely “MUST”, do it in moderation. What do we consider the “bad stuff”? Processed foods, breads, foods loaded with butter and sugar, etc. We know what you’re thinking…. “but Mandy and Kevin, that is EVERYTHING on the holiday dessert table at every single holiday gathering”! Trust me, WE KNOW! That’s why MODERATION is key. You don’t need to eat every single thing just because it’s in front of you!! You’re MUCH stronger than that!

Our tip: Pick 1 item that you really love at the holiday gathering and eat it slowly. 

Seek guidance and support- don’t try to do it alone!

At KW Fitness, we provide the guidance and support that you need to achieve your goals. We pride ourselves on having a staff that dedicates their lives to helping you INCREASE the length of yours. We have the best of the best on our team to help you maintain a lifetime of great habits. It just makes sense. You were given one body to live with and to take care of… don’t you deserve the best?!

Go HERE for a free consultation!

Remember.. every day, every sip and every meal determines whether you become healthier or unhealthier. Each decision determines whether you’re moving closer to your goals or further away from them.

What choices will you make?

– Mandy and Kevin Webb, KW Fitness