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Jan 8, 2018

How to Make Lifestyle Changes That Last

Ashley Azevedo

It’s that time of year…

With the New Year officially upon us, I know that A LOT of people are looking to make some lifestyle changes. I thought this would be the perfect time to have a quick run down on some common misconceptions with fitness and overall health.

So, in no particular order, I’m going over a few things that are really important to keep in mind as you’re making those healthy changes this year.

 

How to Make Lifestyle Changes the Right Way…and other tidbits of info

 

  1. Find something that works for you AND is maintainable over the long term….

And when I say long term, I mean like FO’ LIFE. But really, before you decide to embark on any new lifestyle change, stop and ask yourself if it’s something that you can maintain for the long term. If you can’t, say no thanks and search for a new method. As tempting as it can be and as “popular” as they seem to be, DON’T go for the quick fixes or fad diets. These might lead to an initial quick change in your body but once you can no longer maintain it, you will set right back into your old ways.

 

  1. Diets do NOT work.

That’s right. I said it. It’s 100% true. Unfortunately, the media has perpetuated this concept of dieting being the end all, be all and the only way to lose weight. It’s absolutely not true. Dieting actually causes way more problems than it does good. Have you ever noticed that people who diet seem to be perpetually dieting? Their weight yo-yo’s and they are constantly looking for the next, new diet. When you’re on a restrictive diet, of course you see results, but only temporarily. Once you stop the diet, you go back to your old ways and you end up gaining all the weight back, and usually more. It becomes a vicious cycle. Plus, your body begins to crave the things that you are actively restricting. So once you’re off and done with this diet, what do you think are the first things you’re gonna want to eat?

 

  1. Hard work IS required and it won’t be easy.

That’s exactly what everyone wants to hear right? Sorry, but I’m gonna be real with you. It’s the truth. There are NO quick fixes, short cuts or pills that will get you to where you want to be. You didn’t get where you are now overnight and you won’t get back to where you were before overnight either. You have to go into it knowing that work will be involved and you have to be willing to put in the work to make it happen. How badly do you want it? How committed are you to making these changes? What are you going to do to make sure that these new lifestyle changes become a permanent part of your routine? These are the things that will determine if you succeed or not.

 

  1. Find your long-term goal and then break it down.

Long-term goals are great and definitely motivating, but they can also be really daunting if you don’t break them down. Try to turn your long-term goal into “bite-sized” pieces that you can work towards and monitor each week or each month. Make sure that you’re very specific, the goals are attainable, and each piece has been assigned a deadline.

 

  1. It’s all about moderation.

You CAN still eat the things you enjoy and in fact, you should! For your own sanity, happiness & well-being. Now I’m not saying to go out on a full-out binge. I’m saying to use the 80/20 rule. Just make sure that 80% of what you’re eating is nutritious, and that’ll leave you with 20% to fool around with the fun, not so nutritious stuff. The best place to start is to start keeping track of the things you’re eating. Download the My Fitness Pal app and start keeping a food journal. In the beginning it can be tedious but as you get the hang of it, it becomes second nature and eventually you’ll become really good at determining portion sizes on your own.

 

  1. Strength Train.

There is a huge misconception around what it takes to lose weight and get in shape. Most people think that commiting an absurd amount of cardio is the only way to lose weight. NOPE. Not uh. Once again, not true.

 

I’ve heard so many people, especially women say that they avoid strength training because they “don’t want to get big, or manly” or whatever their preferrred word choice is. I get what you’re getting at, but trust me, it won’t happen. Getting “big” requires an insane amount of hard, calculated work (especially for women). The people who look that way, are going for that work and working very hard to get there. That doesn’t just happen once you start lifting weight. What DOES happen is you get stronger, tighter, more “toned” (PLEASE see below) and feel more badass.

 

The more muscle you have, the more fat you burn even when you’re not actually working out. So while cardio is great for your heart and definietly should be a part of your routine, don’t make it your whole routine. Don’t leave the strength training out.

 

  1. You can’t be “TONE” but not have muscle.

This one I just feel the need to throw in because it’s so hugely misunderstood. I can’t tell you the amount of times that I’ve heard “I don’t want muscle, I just want to get tone”. Lemme just stop you right there and explain it a little better because this is something that most people don’t understand. Getting tone requires muscle. The underlying muscle is what causes that “tone” look that you’re trying to achieve. You cannot get “tone” without building some muscle. Without working

 

Remember you’re working towards a new lifestyle NOT a quick fix. Be patient with yourself and remember that it’ll take some time and consistent effort. Hopefully these are helpful and if you have any questions, I’m here for ya!

 

New year, same YOU, new approach.

 

Happy New Year and wishing you all the best in 2018!

 

Until next time,

 

Xoxo

Ashley

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Ashley Azevedo Creating a new lifestyle Fitness fitness goals Fitness Tips How to get healthy the right way how to make changes that last how to make lifestyle changes Making lasting changes New Year
Connect With Ashley
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JUST MOVE. 🚶🏻‍♀️ Some days you just w JUST MOVE. 🚶🏻‍♀️

Some days you just won’t be at your best—even with your best effort. And that’s normal + okay. 

Go hard when you’re feeling good, but let it be okay to adjust your workouts when you’re not. Listen to your body + give yourself some grace. 

Even if you don’t get in your usual workout, a light workout is still better than no workout. A short workout is still better than no workout. Some movement is better than NO movement.

Work with what you have + where you’re at and just keep showing up. You got this.
How to get the most out of your workout 🏋🏻‍♀️

Let me save you some time sharing what I’ve learned through the years with myself + numerous clients.

Don’t miss the last one—it’s the most often skipped but will absolutely amplify your workouts + results! 

P.S. Looking for a program to get started with? You can grab one of my signature total body workouts for free! Just DM me the word ‘STRONG’ to get yours! ✨
Grateful for another year to learn, grow, make mem Grateful for another year to learn, grow, make memories, + level up ✨

So full of gratitude for all of the amazing people in my life + everyone who made my birthday so special. Thank you ♥️

P.S. You can grab my free birthday gift to you—a full body workout designed to get you strong, confident, + feeling powerful AF, without spending hours in the gym or totally exhausting yourself. Just comment or DM ‘STRONG’ to get yours ✨
It’s bringing all the groceries in in one trip f It’s bringing all the groceries in in one trip for me 💁🏻‍♀️

But really, it’s all of them. Learning this way of fitness was a game changer for me, + has been for so many of my clients. 

Helping women find their strong is one of my favorite things. Finding it in a way that actually feels GOOD. In a way that doesn’t take over their life, but adds to it. In a way that feels energizing + powerful. In a way that doesn’t require them to do endless hours of workouts or give up all their favorite foods. 

If that sounds like the way you wanna workout, you’re my people. Welcome! ✨

Comment STRONG to get started for free with one of  my total body workouts, designed to help you feel confident in the gym, strong in your body, + get long lasting results!
I promise there’s a workout for you-no matter wh I promise there’s a workout for you-no matter where you’re starting or how you feel about fitness. 

Workouts can feel good + manageable, instead of daunting + miserable. They can leave you feeling strong + energized, instead of exhausted + totally depleted. 

You don’t have to workout the way some random person told you was best. You get to find what’s best for YOU.

If you’re looking for a workout that’ll get results, while feeling GOOD, just DM me “STRONG” and I’ll send you one of my signature total body workouts for FREE! ✨
.
.
.
#womensfitnesscoach #womensfitness #workoutsforwomen #feelgoodfitness #strengthtrainingforwomen
The new year always feels like it’s filled with The new year always feels like it’s filled with so much pressure to make all the changes + do all the things. It’s ok if you’re not feeling the ‘new year, new you’ vibe. 

You don’t need a ‘new you’ anyway. And you don’t need some huge, grand, life-changing goal going into the new year. Break it down. You just need to keep making small moves forward. Even if those moves are just recouping from the holiday season right now. 

Take off some of that pressure + just focus on moving forward, one step at a time. Even if you get stuck. Even if you fall off track. Just focus on what matters. Focus on that one, tiny step ahead. You got this. ✨

P.S. if you’re looking for a workout you can stay consistent with—one that’s easy to follow + is focused on getting stronger without leaving you feeling completely exhausted— comment or DM me “STRONG” to get one of my signature total body workouts for FREE! 
.
.
.
#womensfitnesscoach #womensfitness #newyearfitness #newyearresolutions #newyearsresolutions #freeworkout
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Share your #healthydiet Follow on Instagram
JUST MOVE. 🚶🏻‍♀️ Some days you just w JUST MOVE. 🚶🏻‍♀️

Some days you just won’t be at your best—even with your best effort. And that’s normal + okay. 

Go hard when you’re feeling good, but let it be okay to adjust your workouts when you’re not. Listen to your body + give yourself some grace. 

Even if you don’t get in your usual workout, a light workout is still better than no workout. A short workout is still better than no workout. Some movement is better than NO movement.

Work with what you have + where you’re at and just keep showing up. You got this.
How to get the most out of your workout 🏋🏻‍♀️

Let me save you some time sharing what I’ve learned through the years with myself + numerous clients.

Don’t miss the last one—it’s the most often skipped but will absolutely amplify your workouts + results! 

P.S. Looking for a program to get started with? You can grab one of my signature total body workouts for free! Just DM me the word ‘STRONG’ to get yours! ✨
Grateful for another year to learn, grow, make mem Grateful for another year to learn, grow, make memories, + level up ✨

So full of gratitude for all of the amazing people in my life + everyone who made my birthday so special. Thank you ♥️

P.S. You can grab my free birthday gift to you—a full body workout designed to get you strong, confident, + feeling powerful AF, without spending hours in the gym or totally exhausting yourself. Just comment or DM ‘STRONG’ to get yours ✨
It’s bringing all the groceries in in one trip f It’s bringing all the groceries in in one trip for me 💁🏻‍♀️

But really, it’s all of them. Learning this way of fitness was a game changer for me, + has been for so many of my clients. 

Helping women find their strong is one of my favorite things. Finding it in a way that actually feels GOOD. In a way that doesn’t take over their life, but adds to it. In a way that feels energizing + powerful. In a way that doesn’t require them to do endless hours of workouts or give up all their favorite foods. 

If that sounds like the way you wanna workout, you’re my people. Welcome! ✨

Comment STRONG to get started for free with one of  my total body workouts, designed to help you feel confident in the gym, strong in your body, + get long lasting results!
I promise there’s a workout for you-no matter wh I promise there’s a workout for you-no matter where you’re starting or how you feel about fitness. 

Workouts can feel good + manageable, instead of daunting + miserable. They can leave you feeling strong + energized, instead of exhausted + totally depleted. 

You don’t have to workout the way some random person told you was best. You get to find what’s best for YOU.

If you’re looking for a workout that’ll get results, while feeling GOOD, just DM me “STRONG” and I’ll send you one of my signature total body workouts for FREE! ✨
.
.
.
#womensfitnesscoach #womensfitness #workoutsforwomen #feelgoodfitness #strengthtrainingforwomen
The new year always feels like it’s filled with The new year always feels like it’s filled with so much pressure to make all the changes + do all the things. It’s ok if you’re not feeling the ‘new year, new you’ vibe. 

You don’t need a ‘new you’ anyway. And you don’t need some huge, grand, life-changing goal going into the new year. Break it down. You just need to keep making small moves forward. Even if those moves are just recouping from the holiday season right now. 

Take off some of that pressure + just focus on moving forward, one step at a time. Even if you get stuck. Even if you fall off track. Just focus on what matters. Focus on that one, tiny step ahead. You got this. ✨

P.S. if you’re looking for a workout you can stay consistent with—one that’s easy to follow + is focused on getting stronger without leaving you feeling completely exhausted— comment or DM me “STRONG” to get one of my signature total body workouts for FREE! 
.
.
.
#womensfitnesscoach #womensfitness #newyearfitness #newyearresolutions #newyearsresolutions #freeworkout
Follow on Instagram
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