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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

Tags
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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Really wanna stick with this fitness thing? Stop Really wanna stick with this fitness thing? 

Stop focusing so much on what you “should” do + start finding things you “get” to do. Shift how you think about it but also start paying attention to what you enjoy, the things that feel good. There are so many different ways to workout—even in strength training alone. 

Finding a workout you actually enjoy unlocks a new level of feeling powerful, strong + unstoppable. That doesn’t mean you’ll *always* wants to do it…but you’ll be more likely to actually show up—even on those that days you just don’t feel like it. And the results will naturally start to follow, in a way that feels GOOD. It’ll feel less like a chore, + more like it’s just part of your routine. 

If you’re unsure what to do in the gym or just need a new workout plan, you can grab a free month of workout at the link in my bio! ✨
.
.
.
#fitnesscoach #womensfitnessspecialist #womensfitnesscoach #womensstrengthtraining #betterworkouts #howtogetfit #bestworkout
Don’t miss these 🙅🏻‍♀️ You can do a Don’t miss these 🙅🏻‍♀️

You can do all the workouts you want but if you’re ignoring these, you won’t make the progress you’re really after. And you could potentially increase your chances of injury (especially if you’re skipping on the sleep). 

Need help getting started and learning the essentials? Grab my free ✨fitness mastery✨cheat sheet at the link in my bio.
.
.
.
#fitnesscoach #womensfitnesscoach #womensstrengthtraining #betterworkouts #strengthandmovement
One of the most underrated exercises… WALKING. One of the most underrated exercises…

WALKING. People always write it off because it’s not high intensity or super fun + sexy, and it might feel like you aren’t doing much but walks have HUGE benefits—especially with so many of us sitting so much more than we’re designed to. They can help improve not only your physical health, but your mental health, your mood, etc….AKA it’ll make you feel better, every time.

They’re also a great starting point if you haven’t been exercising regularly but want to start.

Don’t discount what a good walk can do 🚶🏻‍♀️
.
.
.
#womensfitnesscoach #womensstrengthtraining #womensfitnessspecialist #bestexercise #betterworkouts
On those days you just don’t wanna show up…or On those days you just don’t wanna show up…or you wanna quit mid-workout…

What are you FOCUSING on? Where are your thoughts? Focusing on the feel good after effects are going to get you much further than focusing on the current suck of the moment.

It gets easier the more you do it. Just keep redirecting those thoughts + finding ways to enjoy the moment. 
.
.
.
#womensfitnesscoach #womensstrengthtraining #womensweightlifting #howtogetfit #womensfitnessspecialist #howtoworkout
Cutting out all the foods you love to get results? Cutting out all the foods you love to get results? 🙅🏻‍♀️

It doesn’t have to be that way. And in all truth, dieting doesn’t actually work long-term (there are so many studies on this). Of course get your nutrients in + focus on whole, nutritious foods, but that doesn’t mean you can only eat those or that you have to cut out everything you actually love. 

It doesn’t have to be super strict or restrictive. It can feel easy + good. It’s all about finding the balance that works for YOU + YOUR body. And once you do, it’s such a happier place to live. 

You can literally have your cake + eat it too 😉

Struggling with a starting point? You can grab my free ✨cheat sheet✨ at the link in my bio. It has everything you need to get started + actually make progress in a way that feels GOOD. 
.
.
.
#womensfitnesscoach #womensstrengthtraining #bestdiet #howtogetfit #womensfitnessspecialist #notdieting #haveyourcakeandeatittoo
3 *unconventional* fitness tips that lead to big s 3 *unconventional* fitness tips that lead to big success

1. Focus on QUALITY of your workouts instead of the quantity. A few, solid, short, targeted workouts will always beat a bunch of random, haphazard, workouts that aren’t even focused on your goal. 

2. Find a workout or way ti move your body that you actually enjoy. You’re way more likely to actually show up + getting started is the hardest part. You never know where it’ll lead to from there/ 

3. Throw out any guilt or shame in the process. You won’t guilt or shame your way into new behaviors. You’ll just make yourself feel like crap. 

If you need help with some quality, results-driven workouts, you can grab a free month of them at the link in my bio 🫶🏼
.
.
.
#womensfitnesscoach #womensfitnessspecialist #womensstrengthtraining #betterworkouts #howtogetfit
Load More... Follow on Instagram

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Follow me on Instagram to discover my daily life
Share your #healthydiet Follow on Instagram
Really wanna stick with this fitness thing? Stop Really wanna stick with this fitness thing? 

Stop focusing so much on what you “should” do + start finding things you “get” to do. Shift how you think about it but also start paying attention to what you enjoy, the things that feel good. There are so many different ways to workout—even in strength training alone. 

Finding a workout you actually enjoy unlocks a new level of feeling powerful, strong + unstoppable. That doesn’t mean you’ll *always* wants to do it…but you’ll be more likely to actually show up—even on those that days you just don’t feel like it. And the results will naturally start to follow, in a way that feels GOOD. It’ll feel less like a chore, + more like it’s just part of your routine. 

If you’re unsure what to do in the gym or just need a new workout plan, you can grab a free month of workout at the link in my bio! ✨
.
.
.
#fitnesscoach #womensfitnessspecialist #womensfitnesscoach #womensstrengthtraining #betterworkouts #howtogetfit #bestworkout
Don’t miss these 🙅🏻‍♀️ You can do a Don’t miss these 🙅🏻‍♀️

You can do all the workouts you want but if you’re ignoring these, you won’t make the progress you’re really after. And you could potentially increase your chances of injury (especially if you’re skipping on the sleep). 

Need help getting started and learning the essentials? Grab my free ✨fitness mastery✨cheat sheet at the link in my bio.
.
.
.
#fitnesscoach #womensfitnesscoach #womensstrengthtraining #betterworkouts #strengthandmovement
One of the most underrated exercises… WALKING. One of the most underrated exercises…

WALKING. People always write it off because it’s not high intensity or super fun + sexy, and it might feel like you aren’t doing much but walks have HUGE benefits—especially with so many of us sitting so much more than we’re designed to. They can help improve not only your physical health, but your mental health, your mood, etc….AKA it’ll make you feel better, every time.

They’re also a great starting point if you haven’t been exercising regularly but want to start.

Don’t discount what a good walk can do 🚶🏻‍♀️
.
.
.
#womensfitnesscoach #womensstrengthtraining #womensfitnessspecialist #bestexercise #betterworkouts
On those days you just don’t wanna show up…or On those days you just don’t wanna show up…or you wanna quit mid-workout…

What are you FOCUSING on? Where are your thoughts? Focusing on the feel good after effects are going to get you much further than focusing on the current suck of the moment.

It gets easier the more you do it. Just keep redirecting those thoughts + finding ways to enjoy the moment. 
.
.
.
#womensfitnesscoach #womensstrengthtraining #womensweightlifting #howtogetfit #womensfitnessspecialist #howtoworkout
Cutting out all the foods you love to get results? Cutting out all the foods you love to get results? 🙅🏻‍♀️

It doesn’t have to be that way. And in all truth, dieting doesn’t actually work long-term (there are so many studies on this). Of course get your nutrients in + focus on whole, nutritious foods, but that doesn’t mean you can only eat those or that you have to cut out everything you actually love. 

It doesn’t have to be super strict or restrictive. It can feel easy + good. It’s all about finding the balance that works for YOU + YOUR body. And once you do, it’s such a happier place to live. 

You can literally have your cake + eat it too 😉

Struggling with a starting point? You can grab my free ✨cheat sheet✨ at the link in my bio. It has everything you need to get started + actually make progress in a way that feels GOOD. 
.
.
.
#womensfitnesscoach #womensstrengthtraining #bestdiet #howtogetfit #womensfitnessspecialist #notdieting #haveyourcakeandeatittoo
3 *unconventional* fitness tips that lead to big s 3 *unconventional* fitness tips that lead to big success

1. Focus on QUALITY of your workouts instead of the quantity. A few, solid, short, targeted workouts will always beat a bunch of random, haphazard, workouts that aren’t even focused on your goal. 

2. Find a workout or way ti move your body that you actually enjoy. You’re way more likely to actually show up + getting started is the hardest part. You never know where it’ll lead to from there/ 

3. Throw out any guilt or shame in the process. You won’t guilt or shame your way into new behaviors. You’ll just make yourself feel like crap. 

If you need help with some quality, results-driven workouts, you can grab a free month of them at the link in my bio 🫶🏼
.
.
.
#womensfitnesscoach #womensfitnessspecialist #womensstrengthtraining #betterworkouts #howtogetfit
Load More... Follow on Instagram
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