Creating Healthy Eating Habits – Part 1

Creating Healthy Eating Habits – Part 1

by | Mar 20, 2020 | Building Healthy Habits, Nutrition

One of my favorite strategies and proven methods for any type of body composition change, is a long term approach instead of a strict diet or guideline.  Of course there are times in life, where we need to make more aggressive decisions or have a timeline for us to lose weight. These times are often to do with drastic health measures, to get an individual back to a healthy weight, or with timeline goals, such as an upcoming wedding or competition.

We have to consider our eating strategies in these two categories of long term and short term approaches.  Many fad diets and strategies that we see in the media and news are short term approaches.  They will reward you with significant results in a short period of time.  One may lose 10-20 lbs in a month and start spreading the word about how wonderful that particular eating strategy is.  It doesn’t take too much brainpower to realize that if one was to continue to lose 10-20 lbs a month, it wouldn’t be long until that individual reaches goal weight or goes in the wrong direction and loses too much weight.  This is where the problem lies with short term more aggressive strategies.  Most people dont have the next step or the long term strategy prepared.  Many people ask for a maintenance meal plan. Maintenance is balancing life and making consistent sustainable choices.

The long term strategy should be a balanced approach to eating.  One where we can accept that we will not be eating perfectly.  We need to acknowledge and be mentally ok with celebrations, birthdays, thanksgivings and holidays.  Once we can accept that we are not perfect, we can then not punish ourselves for eating unhealthy foods sometimes.  After these decisions, we need to simply go back to our sustainable healthy choices.  Consistency over time is the key to success.

These next few blog posts will deal with creating healthy habits one meal at a time.  Our strategy will be to not overwhelm ourselves with a huge new eating plan, but to tackle one meal at a time starting with our breakfasts.  Before we even begin with breakfast however, lets start with your water intake.

While reading this, you may not be prepared or even have the ingredients to change your breakfasts, but we certainly have access to water.  Lets start by adding in our daily requirements of water.  Lets do this for the next week while we prepare to start changing our breakfast routine.  Dont worry about anything else, just get your daily water intake in!  Click here for a calculator that tells you how much water to drink.

Stay tuned and come back tomorrow for our breakfast strategy, which will include some options that will keep things simple and get you in the habit for sustainable, healthy breakfasts.  Check out our instagram @vaughansfitness for daily at home workout circuits during this time of self-isolation.

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Luke Stewart
Luke Stewart
00:33 01 Mar 20
A welcoming, professionally developed and evidently knowledgeable environment was the initial impression I observed... from Vaughan’s Fitness. One year later, I can confidently state that anyone’s goals are achievable with the dedication and support offered at Vaughan’s Fitness. In fact, you’ll enjoy surpassing them. Previously I struggle with appropriate workouts, nutritional guidance, and minor injuries. Initially I debated the decision of inquiring into personal trainers but grateful I chose to. Over the last year, Jarid has been genuinely accommodating to my chaotic schedule. Allowing me the opportunity of working parallel with several trainers who are immensely supportive. They are as interested in your wellbeing and goals as they are fun, motivating and personable.read more
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I love going to this place. Friendly staff, great environment. If you are looking for a nice and quiet place to workout... and for personal training, I would definitely recommend Vaughan’s Fitness.read more
Hannah Rolfe
Hannah Rolfe
16:24 02 Feb 20
The trainers and atmosphere at Vaughan's Fitness are top tier. With tailored personal training, an uplifting team and... upbeat environment Jarid has curated an unparalleled training experience. Both myself and my coworkers are members and have seen tangible results within weeks. Highly recommend!read more
Barb Sweeney
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I've been coming to VF for just under 2 years. I do a lot of active, bike and hike, travel and my sessions here ensure... that I'm able to enjoy my trips to the fullest. The trainers are all so knowledgeable, and it's always such a friendly and welcoming place to work out! I miss it when I'm away.read more
Rob Koreman
Rob Koreman
23:24 02 Jan 20
If you’re like me you have been humming and hawing about doing this for a long time. You are looking at websites,... getting all ready to go for it only to say to yourself “maybe later”. I have done the big gym thing before and it’s not my cup of tea, main reasons being that I can never decide what equipment I should use or exercises to do, what areas I need to focus on and most importantly how to perform every exercise properly as to not injure myself. I’m one that needs to just show up to the gym, be told what exercises I am doing and be guided through those exercises in a manner that I won’t injure myself, but also with the intent to achieve the greatest result. I have now been a member at Vaughan’s for over a year and can’t say enough about it. First off this testimonial is something I have wanted to do for a long time. I work out three times per week and have worked with the same two trainers the entire time, Alyssa and Jazmin. I have also on occasion had the fortune of working with some of the other trainers, while mine were on holidays. Marissa, Allyshia, Julianne and Tyler have all been fabulous and a pleasure to work with. This gym is nothing like the ‘big box chain style gyms’. There is no need to feel intimidated and there is every age and body type working out here. If however, you are looking for yoga or spin classes this is not the gym for you. You get to know everyone from the trainers along with many of the other members. It is without a doubt something I look forward to doing each and every time and that’s something I never thought I would hear myself say as I have always hated the gymJarid Vaughn has created an incredible environment here and joining his gym is one of the best things I have ever done. I turned 50 when I first joined and I while I eat fairly well, I was a bit heavier than I wanted to be, had aches and pains here and there and just generally wanted to feel healthier and feel better about myself. I have achieved all that and then some. I never have to weigh myself because I can see the changes. I can easily say that I am in the best physical shape of my life and while I may still have the odd ache and pain (I am over 50 after all), so many of the other issues I was having for years have all disappeared. My wife has now joined Vaugn’s one day per week and she too is really enjoying it. If you are hesitating on whether or not to join, I hope I have at least convinced you to contact Jarid and set up a consultation. Then you can stop doing your endless research on the internet and making excuses. Rob Koremanread more
Sarah Ortis
Sarah Ortis
19:51 04 Dec 19
If you have any sort of fitness goals, go to Vaughan’s Fitness. The first time I trained with Vaughan’s I needed to... get core strength to fix a back injury, and the second time was to tone up and develop over all body strength. I had very noticeable results after only a couple weeks of training and stayed training for 6+ months because I got so much out of it. My back pain has never returned and am now in great shape. The team at Vaughan’s are very knowledgeable and skilled.I learned so much about effective exercises with proper form. The sessions are tailored to your personal goals and are broken up between various types of exercises which makes each session new, interesting, and enjoyable. I cannot recommend Vaughan’s enough. They are awesome and I am so grateful for them.read more
Stephanie Ius
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23:47 30 Nov 19
Vaughan's fitness is professional, knowledgeable and friendly. The team there is amazing, and the training is the best... I've had. I am very happy with the results and would highly recommend to anyone looking for a gym!read more
Jes
Jes
21:53 19 Nov 19
My husband and I wanted to start going to the gym about a year ago and I am very happy we chose Vaughn's Fitness. The... staff are very well trained, friendly and accommodating. Thanks to Jarid and the staff, we had a good year and will be continuing.read more
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