How Breaking Bad Habits is the Key to Living Your Best Life

The Key to Breaking Your Bad Habits Once and For All

Let’s admit it. We have some bad habits. And not just your run-of-the-mill ones.

Breaking bad habits can seem impossible. Especially since these habits just keep building on top of others.

Like wine. We drink one, we drink two, we eat the chips, we eat the cheese. We say ‘what the hell’ and skip the healthy dinner. We sleep poorly, tossing and turning, staying awake in the middle of the night to worry about something that happened 2 weeks ago.

It’s like a slow rolling car that picks up speed on a downward hill and begins to careen out of control. There’s no stopping it, and eventually forming healthy habits seems like a distant dream.

So we decide to start Monday. But then, on the Saturday before the Monday, the wine comes out again. Sunday is a write off and Monday…..well, we’re busy Monday.

Then, we make the excuses. It’s menopause. It’s age. It’s metabolism. It’s the C-section I had 30 years ago. The reasons are award-winning, really; and the way we drag it all out! I truly laugh out loud at myself- my brain and my excuses some days!

So then, where to start? It has to be simple, and it has to be something that won’t cause that chain reaction of BS to start up again.

You might think I’m going to say give up the wine, but I did say it’s got to be simple. Giving up your cocktails, quite frankly, is not all that simple. So, where do we start?

Habits.

Breaking bad habits is how you’re going to achieve the results you want and live your best life. And I’m going to show you how you can do it.

strawberry cocktail - Breaking bad habits

Forming Healthy Habits for Good

If your goal is to lose weight and keep it off, you’re going to have to make some permanent changes to your daily habits. This means forming healthy habits and breaking those bad habits that seem to nag you every day.

If you go “all out” for a couple of months, and watch your diet like a drill sergeant, you’ll probably get impressive results. But sometimes you lose that motivation for losing weight, and you’ll most likely revert to your old habits and gain the fat back just as quickly as you lost it.

Have you been there before?

A more realistic approach to attaining your weight loss goals is to tackle your habits, one at a time.

Listen, we’re bombarded with fad diets, fat burning supplements and infomercial workout gadgets. It’s easy to get lost in the weight loss industry’s latest scheme to lose weight fast.

But we’re often left confused (heavier, tired, and miserable), wondering what works. We switch from diet to diet, fitness guru to fitness guru, program to program, hoping that someday, some way, we’ll achieve that lean, defined body.

Woman staring at ocean - Breaking bad habits Motivation for losing weight

You Can Lose Weight and Keep it Off- Even Over 40

I want you to know that burning body fat and getting into shape is not a complex process. Not even if you’re over 40.

You can lose that weight and keep it off. Your age isn’t an excuse anymore.

Achieving that body and state of health is biologically complex, yes, but it’s pretty simple in terms of the steps you need to take to set that process into action. You can increase muscle definition, feel healthier and more energetic, and  feel better about yourself. And it’s not complicated!

Most of us are typical, everyday people who want to lose body fat as quickly and easily as possible without having our lives completely revolve around a weight loss program. And you can!

The only thing you really need is the desire to learn and the willpower to work. That, as well as a sound, sensible, straightforward approach. That’s what you get with Get Fit Over 40 Nutrition Coaching.

Heart shaped fruit cup - Get Fit Over 40 Precision Nutrition Coaching.

Nutrition Coaching Will Help You Lose Weight and Keep it off

Now, if I could teach you everything that you need to know to get the best results possible in the most efficient way, would you be excited for that opportunity? I bet you would…

But if I were to give you every fact, figure and lesson in one short diet plan, you wouldn’t learn much. In fact, you’d probably be more confused and frustrated than before.

So, we will work together for a full year… I know that sounds like a long time, but I have to be honest; it’s the time you need to take to develop good habits that will last.

Learn How to keep your New Year’s Resolution!

“Being honest won’t get you a lot of friends, but it will always get you the right ones.” Are you the right one for this plan? The people that I’ve worked with, those who’ve been successful in achieving a whole new lean lifestyle, have invested time.

Breaking bad habits takes time, and let’s face it, we’ve been working on some of our bad habits for years! I know that you want it “fast,” and I’ll tell you right up front, this is not a “quick fix.”

That being said, I have to say, in my opinion it’s the quickest fix you’re going to find.

Not in terms of bottom line immediate results, but you’ll begin to see your outlook, understanding, and approach to fat burning and weight loss change. You’ll be more confident in your ability to achieve weight loss. Long term, sustainable weight loss. No kidding.

Measuring tape on waist - Develop good habits

I’ll Help You Find the Motivation for Losing Weight and Breaking Bad Habits

I’m sharing this with you because I want to work with you.

If the concept of gradual, consistent change makes sense to you, we’re the right fit. If you want to learn good sustainable habits for optimum health, we should work together. If you want to be proactive in avoiding the health issues that come with age and obesity, my program will deliver.

But you’ll need to be persistent.

You’ll need to find the motivation to lose weight and keep it off. Persistence is how you’re going to develop good habits, and it’s also how you’re going to break those bad habits once and for all.

“Persistence will always outdo talent alone” – you need to remember that. Thousands of people in the world are naturally gifted at so many things. But these people work hard every day implementing strategies that move them forward toward their dreams.

You’ll have to practice, be mindful, stay focused on daily lessons, and implement new habits. This coaching program will help you do that. I’ll guide you with daily lessons, workshops, and videos. You’ll learn what it takes for you, as an individual, to make the right changes at the right time.

Your lifestyle will evolve every step of the way by working on simple habits, making baby steps, implementing realistic strategies to help you succeed with the habits, and focusing on your goal with daily lessons.

Woman doing yoga next to ocean - Lose weight and keep it off

A Bare Essentials List to Lose Weight and Get Fit Over 40

In my opinion, the bare essentials for maintaining optimum health and transforming your body are nutrition and strength training.

These two things alone will help you achieve most of your results.

Nutrition needs to focus on individual, flexible and simple guidelines that become effortless lifestyle habits. Long-term change occurs when you focus on bare essentials.

Strength training needs to focus on exercises that are basic, done consistently, gradually and progressively.

Learn 27 Proven ways to Transform Your Body

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I’m Karen Pilote, and I’m a Certified Precision Nutrition Coach Ready to Help You Get Your Life on Track

I know it’s frustrating to long for a body you don’t have and not have the tools or knowledge it takes to get it. But you can have that body, and I am confident that when you take it day by day, meal by meal, and workout by workout, you will slowly and steadily change your lifestyle for the better and have the figure and the health you want.

It takes guts to stand up and commit to a process like this, and it also takes determination.

If you’ve recognized your desire to change and are willing to take active steps to reach that goal, despite the knowledge that it will require hard work and patience, you need this program.

And you’re going to succeed with that attitude!

Subscribe to my newsletter now for my best insights and top advice to keep you on track. If you’re ready to commit, join Precision Nutrition today!

Online Nutrition Coaching for Weight Loss

Yes, You Can! Avoid Holiday Weight Gain While You Indulge

Indulge Without the Bulge: How to Avoid Weight Gain Over the Holidays  

The holidays are a really hard time of the year for your wallet and your waistline. Most of us fall victim to weight gain over the holidays, whether it’s from mindlessly binging on dinners or snacking on all the yummy baked goods.

In fact, Americans typically gain an average of at least 5 pounds over the holiday season.

That doesn’t seem like a lot, but it can set you back when you’ve been working so hard on your nutrition program. Just seeing those extra 5 pounds can be super discouraging.

But healthy holidays aren’t impossible. Trust me, I love baked goods just like anyone else! It is possible to indulge in the treats you love without going overboard.

Consider some of these proven weight management tips that can help you enjoy your festivities without regretting it on January 1st.

 

Enjoy Your Holidays and Indulge…Without Guilt

The first thing that you need to know is that you can, and you should, enjoy those Christmas cookies or that piece of pumpkin pie. It’s the holidays- you should be enjoying this wonderful time!

Weight gain happens when people enjoy their holidays a little too much. If you overindulge, that’s when the bulge comes out.

So is there a happy medium? The answer is yes. There is always a happy medium!

Cakes - How to Avoid Holiday Weight Gain - Weight gain over the holidays

Find Any Way to Work in Exercise

Nobody expects you to take time out of preparing for your family gathering and going to the gym to work out. We aren’t perfect and the holidays are often busy enough as it is.

But there are little things you can do to work in some physical activity. It doesn’t have to be strenuous- just something to get you moving! Light activity is better than nothing.

Try taking an evening stroll with your family to go check out the Christmas lights in your neighbourhood. You could also partake in that traditional family Thanksgiving football game for some fun exercise.

And guess what? Boxing day shopping counts for exercise! 🙂

 

Sneak in Some Healthy Holiday Snacks

Okay, so you’re not going to replace your famous holiday cookies with fruit sticks. But there are some really delicious healthy recipes out there you can try to include alongside your classic snacks.

If you’re heading to a holiday potluck or party where you know you’re going to be surrounded by unhealthy recipes, bring something healthy. This way, you’ll know that there’s going to be something good to eat and you won’t starve trying to avoid the bad stuff.

You can also try making healthier versions of classic holiday dishes for your own dinner, like the stuffing on this page.

If any of your dinner guests complain about the healthier items on their dinner plate, you can kindly tell them they are welcome to make dinner next time!

Of course, if you want to enjoy a traditional holiday dinner the way that you always do, there’s no shame in that. Just make sure you balance your plate properly- choose more veggies and less stuffing.

Check my Pinterest board for some good holiday inspiration. You can also try some of my Karen-approved, tried and tested recipes for some great ideas!  

Avoid holiday weight gain - It’s Possible: You Can Avoid Holiday Weight Gain And Still Enjoy Yourself

Plan Out Your Options

When you’re at a holiday party or at a family dinner, analyze everything that’s available. If it’s a spread of finger foods on a table, walk through and look at everything before you start making your plate.

Think about what you really want to splurge on. Do you love mashed potatoes? Then consider sacrificing some of your stuffing.

If you want to taste everything, take smaller portions. When you love mashed potatoes and stuffing equally, take both, but don’t take giant piles of each.

Try planning out your dinner plate, too. Fit in as many vegetables as you can. Ideally, you want half your plate to be made up of vegetables.

When you catch yourself slacking off at dinner, go easy on the dessert. It’s as simple as that!

How to Avoid Holiday Weight Gain Without Suffering - Gaining weight over the holidays

Have a Snack Before You Go

Sometimes we tend to starve ourselves all day so we have room to enjoy heaping piles of delicious dinner.

But this is part of the reason that people go through a lot of weight gain over the holidays. If you’re hungry by the time you get to a party, you’ll gorge on everything.

Have a small, but protein-filled, snack an hour before you go out. Even if it’s just an apple, it’s best to have something in your stomach to make it easier to resist temptation.

This will also make it easier for you to pick and choose what foods you really want to indulge in, and which you’re willing to pass over.

How to Avoid Holiday Weight Gain Without the Sacrifice - Online nutrition coach

Eat Slowly

When you’re indulging in your holiday cookies, slow down and savour every single bite.

The slower you eat, the more likely you’ll feel full. When you’re stuffing your face with cookies as if you’re never going to taste them again, you’ll eat so many at once you can’t feel yourself getting full.

You know that feeling you get after eating a giant holiday dinner when you feel like you’re going to explode? This is how you avoid that.

Just enjoy the moment in every bite, and you won’t go overboard. You’ll also enjoy the food much more than when you’re just scarfing it down.

 

I’m Karen! I’m a Certified Precision Nutrition Coach and I’m Here to Help You Enjoy Your Holidays.

I love to indulge just as much as anyone else. But I hate seeing people ruin all of their hard work. That’s why I’m here.

Just like you, I’ve been there. I can help you get fit over 40 because I’ve done it myself, and I’m your living proof you can do it too.

If you feel like you’ve fallen off the wagon, or you just need someone to help you stay strong, join my program. I’m certified through Precision Nutrition to help you get where you want to be.

Join now and get the help you need to start living your best life.

 

Online Nutrition Coaching for Weight Loss

Get Fit and Stay Fit: Why A Nutrition Coach is Your Secret Weapon

7 Reasons You Need a Nutrition Coach in Your Life

So you’ve found yourself losing hope, trying fad diets, hoping something sticks. As a nutrition coach, I see this kind of thing all the time.

Living a healthy lifestyle takes a lot of hard work and dedication, but you can do it. Trust me!

If you’ve found yourself on the verge of giving up completely, there’s one more option you haven’t tried. And that’s habit-based nutritional coaching.

Don’t waste any more time. You know you need help, and it’s absolutely okay to ask for it. That’s what your nutrition coach is here for. I’m here for you and I’ll show you exactly why you need a nutrition coach in your life.

In fact, here are 7 solid reasons why working with a nutrition coach is the best choice for you.

 

1. It’s all About the Relationship

When you use a nutrition coach, you’re building a relationship with that person.

The reason you’ve tried all those fad diets and failed is because those diets don’t have someone there supporting you the way you need it. You need a real person to rely on for motivation and advice.

As nutrition coaches, we connect with you on a human level. We’re people, too, so we understand exactly how you’re thinking. We get it. That’s why coaching works.

Girls having meeting - Want to Get Fit and Stay Fit? Then A Nutrition Coach is Your Best Bet - Healthy lifestyle choices

2. Nutrition Coaches Have Knowledge to Offer

Most people know the basics- drink water, half your plate should be vegetables, and eat protein. But those basics will only get you so far if you don’t know what you’re doing.

A nutrition coach can help you make the right healthy lifestyle choices that work for you. If you have questions or concerns about anything, we’re always there to make sure you have the right information.

We take the time to educate you on what you’re doing and why you should be doing it. That’s more than a lot of other diets can say.

Nutrition Coach - Benefits of Nutrition Training - Healthy lifestyle choices

3. You’ll Enjoy Constant Support and Motivation

Your nutrition coach is there to keep getting you motivated to work out and make healthy lifestyle choices. We’re are always available to talk with you when you’re losing hope, and we’ll keep you going toward your goal.

Everyone falls down once in awhile, and we’re here to pick you back up and keep you going. You don’t get that kind of motivation from some generic diet you read in a magazine.

When you screw up on a diet, you’re made to feel like you’ve failed completely. When you work with a nutrition coach, they can give you strategies or plans that will get you right back to where you were. No judgement included.

Kick the Bad Habits for Good: How a Nutrition Coach Can Help You - Healthy lifestyle choices - Nutrition Coach

4. They’ll Build a Program That Works for YOU

Losing weight, getting in shape, and adopting healthy habits is not one-size-fits-all. In order to effectively get to where you want to be and stay there, you need something that’s personalized for your life. You won’t get that from a generic diet.

A nutrition coach knows how to build a program that’s going to work with your lifestyle, tastes, and preferences. If you’re always busy and have a packed work schedule, you’re going to need different things than someone who is retired and has a lot more time to relax.

We’ll design the best exercise program that will fit your life. If you have to go out of your way to hit the gym every day, chances are that won’t last very long. When we integrate it with your life, you won’t even have to think twice about making gym time and you’ll be more motivated to stay on that path.

Personalized Nutrition Plan

5. Your Coach Will Focus on the Right Things

We know what to focus on in order to get the best results for our clients. When you work with a nutrition coach, you’ll learn how to focus on the right parts of your lifestyle to make serious changes.

Habit-based nutrition coaching helps you learn how to maintain a healthy lifestyle by changing your daily habits instead of just following a diet. Many people don’t realize that this is more important than simply counting calories or hitting the gym every few days.

We’ll take your end goal and break it down step by step for you. This is a better way to understand how exactly you’ll get where you need to be and what you should work on.

You’re learning the cause and effect of your actions, and how you can integrate that into your life to make permanent, positive changes. There’s nothing more effective than that.

Working on forest - How to Get Fit and Stay Fit with a Healthy Lifestyle

6. You’ll Build a Healthy Lifestyle

More than anything else, it’s important to learn how to maintain a healthy lifestyle because that’s the key to staying in shape. It doesn’t matter if you lose 50 pounds if you haven’t build a life around that, because you’re just going to gain it back.

A nutrition coach will work with you for as long as you need us to. We understand the value of viewing your life as a whole and to teach you how you can stay healthy.

We help you fit little changes into your life one at a time, so it won’t feel like too much of a change at once. When your program doesn’t feel like a big change, it’ll stick.

We’ll also give you the right tools you need to keep living a healthy lifestyle permanently. This is not a quick fix to a weight issue. It’s a manageable, slow-building overhaul of your life. And that’s much more important.

Running on rain - 7 Ways to Change Your Life With a Nutrition Coach

7. Accountability is Key

Accountability is one of the most important parts of working with a nutrition coach.

When you diet on your own, you don’t have any accountability because no one’s there to catch you falling off track. That’s one of the main reasons that diets don’t work for a lot of people.

Willpower doesn’t always work the way you want it to. Sometimes, we understand the consequences of what we’re doing, but we just don’t care. When no one’s there to stop you, including yourself, that’s how you get weight gain.

With someone there to make sure you stay on track, you’ll be much more inclined to take responsibility when you slip up.

Here’s Why You Need to be Using a Nutrition Coach Now - Best exercise program

I’m Karen Pilote. I offer a nutrition coaching program Powered by Precision Nutrition.

I’m a certified Precision Nutrition coach who can help you get fit and stay fit for good. I’ll teach you how to maintain a healthy lifestyle to feel your best every single day.

I am uniquely qualified to help you because I am Over 40 and have done it and I help women like you, everyday, to achieve their goals. I understand the unique situation you are in!

Let me show you how to get the results you need to be the best you can be. Before you know it, you’ll see a whole new you in the mirror that you never thought was possible.

Sign up for Precision Nutrition today and start your new journey!

Online Nutrition Coaching for Weight Loss - Healthy lifestyle choices