7 Easy Breakfast Recipes That Can Help You Lose Weight (Even If You Have No Time in the Morning)

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I’m a big believer in breakfast, especially if you’re trying to shed pounds. Among the people I counsel, I find that those who skip the morning meal tend to overeat in the evening, when they’re less active and can’t burn off those unneeded calories. So I advise my clients to “eat breakfast like a king,” as they say. And there’s plenty of research to back that habit up.

One 12-week study showed that folks who ate their biggest daily meal at breakfast were much more likely to lose weight and shrink their waistlines compared to people who ate a large dinner. And a solid a.m. meal is good for your health, too: A recent study published in the Journal of Physiology tracked breakfast eaters and those who fasted until mid-day for six weeks. Researchers found that the genes of breakfast eaters were impacted in ways that may help protect against diabetes and other chronic illnesses.

What’s more, breakfast is a good opportunity to fit in key nutrients many people don’t get enough of. But if you’re trying to slim down, you may be confused about what (and how much) to eat when you wake up. Below you’ll find a range of balanced and weight-loss friendly meals I recommend to my clients. Pick one that suits your food preferences, morning time constraints, and eating style—and commit to eating it daily for at least a month.

A note for coffee drinkers: There’s no need to give up your beloved cup of Joe if you’re trying to lose weight. In fact, there are health benefits tied to including it. Simply curb the calories in your mug by doctoring it up with a splash of unsweetened almond or coconut milk, one packet of raw sugar, and a dash of cinnamon; and replace the second cup with a tall glass of H2O.

RELATED: The 20 Best Foods to Eat for Breakfast

If you’re a grazer…

Prefer to nibble all morning rather than sit down for a meal? Pack the following nutrient-rich finger foods to bring to the office, and take your time enjoying them: one cup of raw veggies (such as sliced cucumber, red bell pepper, or broccoli florets); a single-serve container of guacamole for dipping; two hard-boiled eggs or a half cup of EVOO oven-roasted chickpeas; one piece of fresh fruit the size of a tennis ball, or a cup of loose fruit like berries or grapes. If you need a sweet treat to cap it all off, add a square of antioxidant- and mineral-rich 70% dark chocolate.

If you’re hooked on smoothies…

The trick to a slimming smoothie is to strike the right balance of protein, fat ,and carbs—so you feel satisfied without creating a surplus of calories you can’t burn off. Start with a handful of greens, like kale or spinach, and a half cup of zucchini. Combine with one cup of frozen fruit (such as blueberries), or half of a banana with a half cup of frozen fruit. For protein add a scoop of a plant-based powder, or a single-serve container of plain grass-fed Greek yogurt. For a  dose of satiating, heart healthy fat, toss in half of an avocado. And for an anti-inflammatory, metabolism, and immune-supporting boost, include a one-inch cube of peeled fresh ginger root. Finish with one cup of unsweetened almond milk and blend. To maximize how full you feel, sip your smoothie slowly over a 20-minute period.

RELATED: 57 Ways to Lose Weight Forever, According to Science

If you love eggs…

Try this scramble: Over low heat, sauté one cup of chopped veggies (such as sliced yellow onion, tomato, cucumber, and green bell pepper) in a quarter cup of low-sodium vegetable broth, along with a quarter teaspoon of minced garlic, half teaspoon of Italian seasoning, and an eighth teaspoon each of sea salt and black pepper. When veggies are slightly tender, add two whole pastured eggs, and a dash of turmeric, and scramble until eggs are cooked thoroughly. Serve over a bed of fresh leafy greens, along with half of an avocado and one cup of fresh fruit.

If have no time in the mornings…

Your best bet may be to pack a clean ingredient protein bar, like Rx—or for a vegan and nut-free alternative like Amrita’s protein options. But if you can prep a ready-to-eat breakfast the night before, whip up protein-bolstered overnight oats. In a small bowl stir together a quarter cup each of dry old-fashioned rolled oats and plain (unflavored) protein powder. Add a half cup of hot water and stir to dissolve the powder evenly into the oats. In a separate small bowl whisk together a half tablespoon each of virgin coconut oil and honey, and a half teaspoon of ground cinnamon. Stir in a half cup each of shredded raw zucchini and finely chopped kale, and one small chopped or shredded green apple. Combine veggie and apple mixture with oat mixture until thoroughly mixed. Transfer to a sealable container, top with a tablespoon of sliced almonds and another dash of cinnamon, and refrigerate overnight.

Rather have eggs? Here’s a simple recipe you can prep ahead: Combine one cup of chopped raw veggies (such as spinach, tomato, cucumber, and red onion) with two chopped hard-boiled eggs, and a tablespoon of dairy-free pesto. Chill in the fridge overnight and pair with a piece of fresh fruit.

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If you’re just not a breakfast food person…

Why not make a traditional lunch or dinner meal your morning go-to? Some of my clients plate a second helping of their dinner to stash in the fridge for breakfast. (If you try this trick, be sure to include a generous portion of veggies, so they make up the bulk of your morning meal.) Other people love savory salads for breakfast. If that sounds tempting, try combining one tablespoon of balsamic vinegar with a teaspoon each of fresh lemon juice and either Dijon or stone ground mustard and a half teaspoon of Italian seasoning. Add a can of wild salmon, or a half cup of cooked lentils. Serve the mixture over two cups of kale or spinach massaged with one tablespoon EVOO, topped with a half cup of cooked, chilled quinoa.

Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.

News24.com | Hopeful future doctor says matrics need to persevere through challenges

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Johannesburg – KwaZulu-Natal student Timera Naidoo says that learners need to work hard and have faith in what they can achieve.

– TO SEE YOUR RESULTS CLICK HERE

“Don’t stop believing in yourself… you will come across challenges and want to give up, but just persevere and keep on going,” she said.

Naidoo was awarded top achiever in Physical Science in the country and second in quintile 4 in Johannesburg on Thursday.

Here are the top matric achievers of 2017

She forms part of the high number of female learners who achieved top results.

According to Basic Education Minister Angie Motshekga, 65 007 more women enrolled for the exams. 217 387 women passed the exams, bringing the total pass number to 73.4% for women.

Naidoo encouraged incoming matriculants to try to study in quiet places, away from distractions. 

“Even if you sleep during the day and study at night when like people aren’t around the house…that’s usually better to like concentrate and keep focus,” she said.

Naidoo said she had no idea she would win the award, but was now looking forward to seeing her full marks when results are released on Friday.

“I expect all A’s but other than that, I have no idea,” she said.

The Port Shepstone Secondary School learner thanked her school and teachers for their help in her academic success. 

Her parents were very happy with her, she said, adding that they had also motivated her to work hard.

“I was [also] motivated by wanting to get a place in university and wanting to fulfil my dream of becoming a doctor one day and serving my community,” she said.

Naidoo said she had applied to the University of KwaZulu-Natal where she has not been accepted yet, as well as Stellenbosch University where she has been accepted to study towards a medical degree.

News24.com | Kroonstad train crash: Condition of bodies causes uncertainty over death toll

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Johannesburg – Uncertainty over the death toll in the Kroonstad train crash is probably due to the state of some of the bodies of the victims, the Free State Health Department said on Friday – affirming that the death toll currently stood at 14.

“Some bodies are burnt beyond recognition. The limbs were separated,” spokesperson Mondli Mvambi said.

He explained that while paramedics had a particular way of counting bodies, which had established the toll of 14; others might have counted body parts like a skull and leg bones separately, leading to the figure of 18 dead that had been reported.

Read more: Death toll in Free State train crash rises

The figure of 14 victims was provided by the head of paramedic services in the province.

Mvambi said that search, rescue and recovery operations at the site resumed on Friday morning after heavy-duty equipment was delivered. The equipment will now allow the teams to cut into carriages that had been burnt out.

Mvambi said that while “we really hope it doesn’t go up”, there was a possibility that further victims might be discovered in these previously inaccessibly parts of the train.

Many of the 180 people reported as injured had already been discharged from various hospitals in the area, and others were able to make contact with their families.

Updates from the scene, as well as hospitals, would be provided during the day.

At about 09:00 on Thursday, sections of a passenger train, travelling from Port Elizabeth to Johannesburg, burst into flames after the train collided with a truck and a car.

Transport Minister Joe Maswanganyi was quoted on eNCA as saying the truck driver, who collided with the train, “was taking chances”.

Health24.com | Matric results: ‘Prevent suicide and depression before it’s too late’

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Matriculants across the country have worked tirelessly to complete their school careers and are eagerly awaiting the results of their hard work.

It is such a momentous occasion – and finishing a 12-year school career should be reason for celebration. However, for many students around the country, the results end up being a great disappointment.

Helping your teen cope

The disappointment of not having achieved what they worked hard for may leave a teen feeling depressed. While you may not think there’s much you can do, there are ways of helping them get through this difficult time:

  • Create a safe space where they can share their feelings.
  • Listen when they share and do not judge them.
  • Remind them that they are loved.
  • Ensure that they are eating well as depression may affect appetite.
  • Suggest some form of community involvement to avoid isolation.
  • Acknowledge their achievements and hard work.
  • Be patient as healing takes time.
  • Encourage them to view their failures as learning opportunities.

Counseling psychologist, Charissa Bloomberg, says it is important that parents do not make their children feel rejected during this period.

“It is crucial that parents do not make their children feel like a failure or inferior. We place so much emphasis on this matric system. Just because a child did not make matric it does not mean that they will not go on to become a success, and parents need to remember that,” says Bloomberg.

Bloomberg adds that matriculants who have not achieved the results they wanted to must allow themselves time to grieve.

“It feels like a failure, but you need to pick yourself up and dust yourself off and start again. There are many people that did not make matric and went on to be successful,” says Bloomberg.

When to seek help

help sign, depression, teenagers

According to Bloomberg, one should not wait until signs of depression become visible but should rather seek help as soon as a child learns they have not done well.

“Seek help immediately so that your child can get over the fright of not having done well. The sooner you seek help, the quicker your child can begin to rebuild his/her life and start setting goals,” says Bloomberg.

For some students, however, failing matric can trigger suicidal thoughts. According to the Durban Para-suicide study, one third of attempted suicides involve children and adolescents.

“Suicide rates are really high for matriculants and that is why it is important to let them know that failing matric is not the end of the world,” says Bloomberg.

Prevention and intervention

The WHO says that suicide is preventable by reducing access to substances and tools which could result in suicide – such as poisonous substances, firearms, certain medication etc.

Behavioural healthcare group, Akeso, identifies hanging as the most common form of suicide among South Africans.

Dr Keith Ganasen, a Cape Town psychiatrist, said that prevention is imperative, but that it starts way before matric.

“Teachers, parents and others involved should be proactive and begin discussions; they should look into psychoeducation and communication early in the curriculum. In my clinical experience, there are children much younger than 18 who have suicidal ideation.

“These adolescents need solid support structures, which are easily accessible to the person and concerned family members. Family should, in fact, develop a communication style with a person in an open, non-judgemental and supportive manner,” says Dr Ganasen.

The WHO also states that talking about suicide doesn’t encourage it. The organisation’s statement on suicidal myths states that people who are suicidal often don’t know who to talk to and end up talking to no one, which results in them becoming overwhelmed with their thoughts and feelings.

Dr Ganasen adds that friends, family and community leaders need to be supportive and make themselves available to listen.

“Support is showing that you are emotionally available for a person, unconditionally, whether you fully understand what they are experiencing or not. It’s not about telling another how they should feel or minimise their symptoms,” says Dr Ganasen.

Keep an eye out for signs

Akeso states that there are a number of signs to keep an eye out for, should you suspect a loved one is suicidal:

  • Depressed mood
  • Low or no interest of pleasure in most or all activities
  • Significant weight loss or weight gain
  • Insomnia or hypersomnia – too little or too much sleep
  • Too much activity or none at all
  • Fatigue or loss of energy
  • Feelings of worthlessness, hopelessness, excessive or inappropriate guilt
  • Diminished ability to think or concentrate, also indecisiveness
  • Recurrent thoughts of death

Other key signs to look out for:

  • The teen has experienced a major trauma or a loss.
  • The teen isolates him/herself.
  • The teen gets involved in substance abuse.
  • Excessive loneliness and a loss/lack of significant relationships
  • The teen is not coping with school/academic expectations and/or there is a significant academic decline.

mother comforting son

Suicide myths

Many often recall how bubbly someone was before they committed suicide, how they were the life of the party and they had so much going for them, that no one knew how depressed or sad they were.

A common myth about suicide is that the person must have had some mental disorder, but the World Health Organisation (WHO) explains that this is not necessarily the case.

The WHO also explains that heightened risk of suicide is short-term and that it is situation specific.

Their initiative for suicide prevention says that suicidal behaviour displays deep unhappiness, but not necessarily a mental disorder, and there are many people with mental disorders who are not affected by suicidal behaviour.

 Image credit: iStock

Nyakallo Moleko and Stefni Herbert

eNCA | CATCH IT LIVE: MEC to announce top Gauteng pupils

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* Editor’s note: This event will be broadcast live on eNCA.com and DStv Now and is expected to start at 10am.

JOHANNESBURG – Gauteng Education MEC Panyaza Lesufi is holding a briefing on the province’s Matric 2017 results and will be announcing the top pupils.

According to data from the Department of Basic Education, 97,248 candidates in Gauteng wrote the National Senior Certificate in 2017, of which 82,826 passed.

The province maintained the same pass rate from last year — at 85.1 percent — and was the only province to do so.

Over the last four years, the department has recorded matric results of over 84 percent and the last two years its students achieved a pass rate of 85.1 percent.

eNCA

Sport24.co.za | Proteas: Kolpak tremors still possible

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Cape Town – Exactly a year ago, on January 5, off-pitch events unusually seized the headlines upon completion of the traditional New Year Test match at Newlands.

Straight off aiding South Africa’s push to a four-day triumph over Sri Lanka by 282 runs, popular seamer Kyle Abbott confirmed in an emotional press conference that he was joining compatriot Rilee Rossouw – an established part of the Proteas’ limited-overs furniture – in quitting the international arena in favour of Kolpak deals with English county side Hampshire.

Both with plenty of years of top-tier cricketing activity potentially still ahead of them, Abbott had signed four-year terms and Rossouw a three-year contract, immediately cutting short their Proteas careers.

Whilst Abbott’s departure was accepted with slightly better sympathy by Cricket South Africa bosses, the younger Rossouw (27 at the time) earned a rocket from then national coach Russell Domingo, who said they had “invested massively” in the left-handed batsman and that he was “bitterly disappointed” by the revelation, and the manner of his defection.

Several other Proteas-capped performers, many of whom well worthy of representing a host of decent international teams to this day, are locked into Kolpak contracts – their ranks include Stiaan van Zyl, Simon Harmer, Rory Kleinveldt, Hardus Viljoen and Colin Ingram.

Most of those continue to ply their trades in the domestic franchise environment, although their ineligibility for national purposes has weakened the pool of options for both the Proteas and the SA ‘A’ sides; the latter have had some pretty rocky results of late.

The 2017/18 version of the New Year Test begins at Newlands on Friday, albeit in a slightly later slot than usual, between SA and India – so what price further Kolpak-related ripples this time?

Tony Irish, chief executive of the South African Cricketers’ Association (SACA), reminded Sport24 this week that (European Union-relevant) Kolpak deals were “still a possibility” for South African players.

The loophole will close when Britain leaves the EU, but that is only scheduled to occur in late March 2019, and the terms of departure remain under complex discussion in the meantime.

“As far as I am aware, (Kolpak contracts for cricketers) haven’t been affected by Brexit at this stage,” said Irish.

“(That option) is therefore still part of the alternative market for SA players, and it will be something for discussion in the new MoU (Memorandum of Understanding) between CSA and SACA.”

There has inevitably been talk in the UK media of a “final flurry” of Kolpak deals in English cricket before Brexit kicks in, and a lot of South African enthusiasts will be nervous on that score right now – a time of the year when counties start getting their playing-staff ducks more firmly in a row for the new English season.

Although the rand has shown good resilience against major currencies of late, it remains not far off 17 to the pound, so UK contracts continue to offer very tempting security to fringe-status or slightly ageing Proteas players, especially.

During 2017, rumours remained rife in England of further SA Test stars taking the “Abbott” route in 2018, including 33-year-old, notably in-form paceman Morne Morkel, whose name has been linked with several counties including Kent and Warwickshire, and the considerably more youthful off-spinner Dane Piedt.

The 27-year-old boasts seven Test caps, but last played for the Proteas in August 2016 and has fallen a fair bit behind, in the spin pecking order, to incumbent front-liner Keshav Maharaj.

He has previously denied Kolpak suggestions in his case.

One favourable factor in the quest not to haemorrhage further SA players too quickly to county loyalties is that many established Proteas stars are contemplating a further stab at the so-elusive World Cup.

When Abbott and Rossouw quit the Proteas fold at this time last season, CWC 2019 (in England) was still some two and a half years away; now it is a year nearer and increasingly more attractive a target.

But the end, or significant slowing, of the Kolpak exodus?

It seems there are no guarantees … 

*Follow our chief writer on Twitter: @RobHouwing

 

eNCA | ‘Bomb cyclone’ causes death, power cuts in US

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WASHINGTON – A fierce weather system has claimed more than a dozen lives in the United States.

READ: Record-shattering US cold reaches into Florida

Almost 4,000 flights have been cancelled, including South African Airways’ flights between Johannesburg and New York.

Experts expect the so-called bomb cyclone to dump almost 50 centimetres of snow along the US East Coast.

The storm has brought 11 consecutive days of record-breaking frigid temperatures, which will continue to drop into the weekend.

Many tourists say they have prepared for this bitter cold. Some people took the cold as an opportunity to try different things like blowing bubbles in the snow.

Authorities are warning people to stay indoors, and if they head outside to be prepared because prolonged exposure to the cold can lead to frostbite.

Weather experts say that winds will continue to pick up on Friday. 

eNCA

Start Your Sales Career!

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Start Your Sales Career! in Westville | Telesales | Job Mail | 4158759

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Join our team and get mentored by the best in the business How would you like to join a successful national financial services business based in Westville? An amazing opportunity to be trained and mentored by the best in our business has opened up. Starting out in telesales, you could ultimately end up as a business owner yourself through our Franchise Development Programme with no capital outlay. Genuine development path You will work alongside the existing business owners and essentially take on the opportunity to reach a managerial role in the company in a short period of time. There is a genuine development path that relies on the premise that the success of individuals = the success of the company as a whole, a win-win situation. What we need from you… Applicants should ideally have experience as competent sales consultants, but this is not absolutely necessary as full product, sales and leadership training is provided. The ability to think for yourself as well as take advantage of the skills training and a positive, entrepreneurial attitude will get you far. You will be qualified to at least Matric level; tertiary education is desirable. You will have experience in retail/sales/customer service and hold a SA ID book. Remuneration includes a Basic (R4000pm minimum) with uncapped commission, career progression includes an increase on your remuneration and many other benefits from the company. Send your CV to jdeale@exhilarate.co.za. We look forward to hearing from you. If you have not heard from us within 5 working days, please consider your application unsuccessful this time.

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Java Developer J/i Level

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Java Developer J/I Level in Northern Suburbs | Development | Job Mail | 4158719

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Competence in the following (relative to the seniority of the role): OO Principles – polymorphism, inheritance, encapsulation Java Core APIs JDBC – Creating relational databases, Queries and Updates Debugging JUnit/Unit Testing Framework EJB or Spring Framework JPA/Hibernate Framework Maven/ANT GIT HTML5 basics JavaScript Basics Personal Attributes Flexible Team player Self-motivated. job@hrcorp.co.za

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8 Secrets of People Who Never Miss a Workout

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We all have that one pal or family member that seems to consistently be working out. On social media, there are the countless check-ins at the gym and fitness studios, the #seenonmyrun hashtags, the pics of brand-new and triumphantly mud-covered sneakers, updates on calories burned, and maps of miles biked or jogged. Meanwhile, you may have meant to head to the gym—but instead, here you are, scrolling through your feeds on the couch.

Real talk: It may not look like it, but even those avid exercisers sometimes struggle. “When my alarm goes off each morning, my first thought is often ‘urgggg,’” confesses Jessie F.*, an endurance athlete who’s completed three marathons, a full Ironman, and more half-marathons and Olympic triathlons than she can count. (Impressive, right?) But no matter what the weather—or how early her alarm goes off—Jessie never bails on a workout.

RELATED: The Best 10-Minute Online Workouts You Can Do Anywhere

What keeps her so committed? We spoke to people who never miss a scheduled sweat sesh–along with personal trainers and coaches who go to the gym like, well, it’s their job–to find out their secrets.

Make it easy—really, really easy

Your workout can be gentle or challenging, but the logistics should always be simple. That’s why Pete N. skips the gym in favor of P90X. “Exercising at home saves time, so there’s never an excuse not to work out,” he says.

Rachel Kasab goes a step beyond the classic advice to pack your workout gear the night before. “If I have an early wake-up the next day, sometimes I sleep in my workout clothes to make sure I follow through," she says. "Once you have your gear on you have no excuse!”

Find a tribe—or at least a buddy—to keep you accountable

“My real secret is finding the other ‘crazies’ who enjoy working out at the crack of dawn,” Jessie says. “If you agree to meet your workout buddy at 5:45 a.m., there’s no way you can back out. When I did the Ironman, I couldn't have done it without finding my crew.”

Not wanting to let people down is compelling for instructors too. “I became a group fitness instructor in 2016,” says Cori Magnotta. “You can’t flake out when 20 people are counting on you to show up and lead them!”

Make sure you’ll pay a price for bailing

Gyms and studios that charge even if you skip out on your workout are on to something. “My gym charges a $10 penalty fee if you don’t show up for a class you registered for plus the price of the class,” says Jen. C. “You could lose up to $30 for just being lazy. I can’t stand wasting money, so when I sign up for a class, I go.”

Ashley D. upped the ante and hired a running coach who crafts personalized workout schedules for her and her husband. "The accountability is huge," she says. "I don’t want to waste the money we pay for the coach, and I’m embarrassed if I don’t get in all my workouts or don’t show improvement over time, so I make sure to do all my runs and try hard. First time I’ve ever really stuck with running–and I just ran my first half-marathon!”

Invest in technology

Gadgets know when you hit your fitness goals–and when you slack. “My Fitbit keeps me honest and accountable,” says Deb Russell, who never misses a workout aside from sick days.

Cathy Hale combines both friends and tech to keep her accountable. “I share my workout activity on my Apple Watch with my super-fit friend,” she says. “It may sound silly, but it keeps me motivated to hit our shared goals. We’re both in our 40s with kiddos, so even when we can’t always work out together, she keeps me motivated virtually. We text each other notes of encouragement.”

RELATED: The Best Smartphone-Friendly Workout Clothes and Gear

Focus on how it’ll make you feel afterward

Jessie credits happy-making endorphins with keeping her committed to daily workouts. And she’s not alone. “I always know I’ll feel great after I start my run, and sometimes that’s reason enough to get going,” says Emily A. “After I had a bad breakup and was feeling so depressed, I’d remind myself that if I ran, the endorphins would make me feel better chemically. I’d make a conscious effort to remember that running would lift me up and improve my mood.”

Sign up for a race—or schedule a treat

A due date—in the form of a scheduled race—is motivation magic. “I started running in 2017 and part of how I got myself to run was registering for a 5K and planning to do it with friends,” says Amy M. Gardner, certified coach and consultant with Apochromatik. After her first 5K in April, she signed up for another in September and a 15K the following month. “Whether it was not wanting to finish a race dead last or just wanting to keep a commitment to friends, it helped me get out the door on the days when running wasn't remotely appealing,” she says. “By the time I registered for an 8K on Thanksgiving Day, I was doing it because I knew it would be fun and didn't need the peer pressure/embarrassment threat to get myself training [anymore].”

Not into running? Other concrete, specific fitness goals–like doing 50 crunches a day–are also effective. Small incentives help too: “Book a manicure,” suggests Kasab, or schedule another fun reward for immediately after your gym session.

RELATED: 7 Tips for Running Your First Race

Make it a habit

"Rut" is usually a bad word when it comes to workouts. But a predictable routine—swimming every morning, for instance—can remove that will I or won't I? deliberation.

“For about 10 years I worked out six to seven days a week without fail,” says Jessica Cintron. Exercise was originally a way to avoid the dreaded freshman 15, she says, but eventually grew into a habit. “At some point it became a part of my routine, and I no longer thought about it as something to schedule into my day,” she says. “It just was a part of my day.”

She’s not the only one. “We say that doing something every day is easier than doing something some days,” says Lara Land, owner of Land Yoga, an Ashtanga yoga studio in New York City. “You just do it, the same way you brush your teeth every day.”

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Give yourself a little break

Here’s maybe the biggest secret of all: Even the most devoted exercisers take days off. “To keep my workout promises to myself, I build in rest days without guilt,” says KJ Landis, author and creator of the Superior Self series. “I allow myself to sleep in, get a massage or pedicure, take in a movie, or go on a shopping excursion. It’s a well-deserved break that deserves no self-deprecating thoughts.”

Learn to tell the difference between simply not being in the mood to hit the gym and those days when you’re really better off taking it easy. “Get into a routine—but listen to your body when it’s tired," says life coach Emily Radin. "If you’re truly dying to veg in front of the TV for a night with a bowl of pasta, just think of it as a refueling night,” she says. “My ultimate golden rule is never miss three days in a row.”

*Some names have been changed for privacy