Sometimes there are just going to be hellish weeks.
Ya know, you are booked solid, from sunrise to well passed sundown, and you will be lucky to just find something to shovel in your mouth standing in the kitchen, let alone have any time to "prepare" anything on a nightly basis.
If I am able to foresee one of these coming I always prep as much food as I can ahead of time.
One of my go to meals is a sweet potato lasagna. One of the best recipes I have found came from Kevin over at FitmenCook.com
It's quick to put together and will last the whole week.
I opened my inbox and lo and behold another wonder, miracle, perfect, going to change your life workout plan was being offered to me For the discounted price of $49.
Just $49 and my whole life would be different...they were adamant, I could achieve all my fitness goals if I just bought this plan.
It is so easy to get pulled in to these, who doesn't want to believe they have finally found the answer, the one thing that will make the difference...a supplement, a workout plan, a new gadget, (enter any new shiny object you last spent $$$ that is now sitting in your closet collecting dust).
From now on, just send your money to me, I have the answer...are you ready....wait for it....the one thing that will help you achieve your fitness goals...is knowing that the "perfect" plan/supplement/meal plan....DOES NOT EXIST.
Really, I promise.
Look getting healthier, changing your habits isn't easy....as much as late night paid programs want you to believe it is....it is not. But it doesn't have to beat you into the ground either.
So lets make 2015 the year we stop believing the BS, and stop wasting our money thinking we just need to get this one more thing...
You can do this! If you're making progress then stay the course and stand strong knowing everyday you get closer to your goals. If you are struggling, or need guidance, we are always hear to help you, find what works, for Y-O-U!
Stay strong friends!
Are you struggling with portion control?
While counting your macros (protein, carbs, and fat) can help you make progress for many people it can be confusing and tedious.
However, there is a tool that you carry with you everyday that can help you meet your goals.
Your hand! That's right...take a look at that baby. It's perfectly portioned for your body size. Tall people, big hands...small people, small hands.
Take a look at the picture, and start comparing your hand to the meals you are eating. How do they compare?
we offer a Silver Sneakers class?
Classes are held at the Ridgecrest Regional Hospital in the Outpatient Pavilion
Tuesdays and Thursdays 10:00am - 10:45am
Cost? Free of Charge!
"It’s a bit like trying on your mom’s clothes when you were a little girl, you could see the potential but it doesn't quite fit…..
It doesn't fit because it’s hers, not yours. You know this because I know you've tried it! I know I have."
This awesome article by Dr. Brooke was in my inbox and I had to share.....the comparisons HAVE TO STOP...and here's why ladies....
If prepping your breakfast ahead of time isn't your thing...you may prefer to try a smoothie. They require little prep time, and are easy to eat while on the go.
This little sheet from Lexi'sCleanKitchen.com gives you some nice ideas so you aren't eating the same thing every day.
Make sure to add some protein to your shake, to keep you full and satisfied well into the morning.
How much protein you ask? Shoot for about 30g for the average sized female.
What kind of protein? Its up to you, whey will be the most readily available at the grocery store, and isn't too pricey. It also comes in some tasty flavors like chocolate milk shake...mmmm milk shake....
If your vegan you might want to check out Vega Sport Performance Protein Powder it has nice mix of plant varieties to give a good nutrient profile!
Well, it's a perfect rainy day to be getting some food prep done for the week.
If you often find yourself short on time to get some breakfast in try to prep your breakfasts ahead of time.
Like these Turkey Bacon Egg Cups!
Pretty easy to put together and they hold up well in the fridge over the week.
You can find a good recipe from our friend Kevin over at FitMenCook.com!
Are you getting back into the swing of things or having trouble keeping your "healthy" habits?
Even if you did backslide during the holidays, it's alright, it's over. Let it go, leeeeeeet it go...... (now that song is stuck in your head isn't it!)
Stop worrying about what you did last month, last week, yesterday, an hour ago...you can't change it. You are where you are now, and the only way is forward!
So, what is one small change you can make today that will make a difference? Comment below and tell me what you are going to do today!
Whatever you choose, do a check-in with yourself, on a scale of 1 - 10 how easy will it be for you to accomplish it? If you haven't chosen something that gives you 9 or 10 then scale it back and make it easier.
Lasting changes need to be simple! Don't worry you can build on them! Maybe today it's drink one extra bottle of water instead of the afternoon coffee. Next week, if your still meeting the previous goal, maybe you add another bottle of water. Do not move to another goal until you have the previous one down pat!
Slow, right!? I know, it's not the immediate gratification of saying you're going to drink a gallon of water a day, but then...how long does that last?
Make it slow and you will stay the course!
and remember to K.I.S.S!!
Well we are nearly a week into 2015 and the tide of New Years Resolution chasers is in high swing.
I went to the store yesterday and everything I normally buy was sold out or almost out....spinach, greek yogurt, eggs, kids' greek yogurt, almond milk, egg whites, etc...But it's alright I bet for most (unfortunately) this will be short lived. And all those shiny, hopeful resolutions will be left in the dust when "real" life starts getting in the way.
Don't get me wrong, resolutions are exciting, and wanting to make a positive change in your life is always a good thing. The problem is how many go about it....
No one can keep up the all or nothing attitude forever, especially when it's all changing all at once. It's too much, it's too difficult, and it doesn't take real life into account.
It's very easy to run into a serious motivation problem when your resolution look something like....going to the gym every day, changing your eating habits, stopping those lovely friday night cocktails with friends, no more chocolate, no more fun, etc, etc
There's a lot we could talk about with the above but let's start with the most basic....what happen's when:
* the kids are sick (ALL of them)
* your mother in-law is sick and you have to visit her / take care of her
* a coworker is out of town and you're stuck pulling double shifts
* you're just about to head out to the gym when the dog throws up everywhere
We don't live in bubbles and that 30 Day Shred/Detox/"go hard or go home" whatever sounds great but does not accommodate real complicated life in most situations.
YOU need to be flexible and honest and account for the idea that things aren't always going to go as planned. That way you wont feel the need to just throw in the towel and give up when things get in the way.
If you can't make to the gym maybe have some quick fitness dvds on hand that you can follow. Maybe just run around the house with the kids, do some jumping jacks and some mountain climbers, whatever have fun and get something done.
Didn't get a chance to make that killer paleo recipe you wanted to try because you got home late. Ok, fine, lets have some tuna, or some protein shakes on hand so there's no need to run through the drive through.
Do what you can to make the unexpected, acceptable and you will be far more likely to hang-in there long term.
Sheena Temple has been a certified personal trainer for over four years and is the owner of High Desert Fitness. It's her vision to provide a comfortable environment for clients to train and improve their overall health and wellness.