BY CATHERINE CASSIDYI love this poem by Shel Silverstein. This pretty much sums it up – whether applying it more generally to your life or quite specifically to your fitness routine.

Woulda Coulda Shoulda

All the Woulda Coulda Shouldas
Layin’ in the sun,
Talkin’ bout the things
They woulda-coulda-shoulda done …
But those woulda coulda shouldas
All ran away and hid
From one little DID.

Now, what I reiterate to my clients is that you have to WANT to work out and change your habits. You absolutely will not get the results you want if it’s because you feel you NEED to work out.

So, if you’ve changed your attitude and are ready to make some changes because you truly WANT to look and feel great, then read on. As you can see from the picture above, I enjoy my workouts (this one rollerblading on the boardwalk with my brother – yes, I said rollerblading!).

EAT BETTER
It’s true. 85% of your weight loss success will come from your diet. While working out will absolutely help the process along, your diet is what will make it happen and make it sustainable.

1) Start a food journal. Try and stick with it for at least a week. The key is that you have to be 100% honest with yourself. Track everything! You’ll quickly see where extra calories are sneaking in.

For a woman trying to lose weight who is moderately active, her calorie count should range from 1200-1800 calories depending on height, weight and muscle mass.

2) You need to eat before a workout, especially if it’s a morning workout. Ideally, this is a snack about an hour before you work out. You need the energy, but you don’t want it sloshing around in your stomach. For this, find a balance of protein and carbs. I like either a half of a clif bar or a handful of almonds balanced by a handful of rice crackers.

3) Make better choices. It seems simple, right? Well, obviously it’s not or we wouldn’t have such a high rate of obesity in the US. The fact that you’re constantly bombarded with unhealthy options couples with the fact that your lives are busier than ever makes it increasingly difficult to make those good decisions.

Be prepared. I don’t need to lecture on how to eat healthy (we know it means grilled, not sauteed; salad with dressing on the side; fresh veggies not fried veggies, etc.), but what I do want to stress is keeping healthy snacks on hand to curb the hunger when you’re on the go. I recommend Kashi granola bars, a handful of almonds (yes, again!), an apple or banana, etc. The key is some protein, fiber and a minimal amount of sugar.

GET MOVING
The other 15% of success. Keep it simple and it won’t feel overwhelming. Start with small changes and you’ll find you want to and can do MORE!

1) Add activity to your daily routine. Even if you live in LA, try to find ways to walk places. Why not take a walk at lunch? It will clear your head and burn an extra 100-200 calories. Even if the elevator would be faster, take the extra few minutes and the stairs. Even fidgeting in your seat while at work burns extra calories!

2) Set a goal for yourself to get to the gym at least 2-3 times per week. And to really get you going to the gym, enlist a friend to ‘train’ with you. It’s amazing what being accountable to someone else will do for your motivation!

Or, if the gym isn’t your cup of tea, find something outdoors. Take advantage of good weather and bike along the boardwalk, hike or try some beach volleyball. Have fun with it and get your friends together!

When you start to plateau at that level, make your goal a bit bigger. Maybe it’s more days at the gym or getting your mile time down to 9 minutes from 10 minutes.

Be sure to add some music if you’re working out on your own. Studies show you will work out 15% longer with music than without.

3) Add weight to your routine. I know I’ve told you this before, but it really makes that much of a difference. Start small to get comfortable, but eventually you’ll be wanting to add strength training and weights to each of your 2-3 times per week workouts.

R-E-L-A-X
This is 100% essential. You’ve read the studies about the effects of cortisol on your abdomenal fat. You also know that stress leads to emotional (over)eating. So, do something about it! Aside from the effects that stress has on your heart, it really effects your overall well-being.

The key here is to realize that you have control over your outcomes. You have control over how you react to stressful situations. You can turn it into a positive and create a productive outcome, or you can remain in the negative and further hurt your overall health and well-being.

1) It’s a mindset shift. Now, of course, this is easier said than done. But you can take steps to get you there. First, start taking a few minutes to sit and breathe when you’re feeling overwhelmed. Close your eyes, breathe deeply and clear your head. Go hide in the bathroom at work if you have to!

Also, add meditative practices such as yoga to your routine. (BONUS: this takes care of strength training as well!)

2) I’ll say it again … enlist the help of your friends. Women are naturally supportive and we go through many of the same trials and tribulations.Take an evening to get together with your girlfriends and notice how refreshed you are the next day. The least expensive form of therapy!