RD FIT LIFE

How to Stay Accountable to Your New Year’s Resolutions in Five Easy Steps

Only 8% of people achieve their New Year’s resolutions according to Forbes. Why is this? Why is it so hard for us to hold ourselves accountable?

Well, Today I have 5 things that can help you keep your resolutions alive all year long.

Only Choose 3 Things to Focus on

Most people choose too many things to focus on for resolutions. They may want to lose weight, save money, pay off a credit card, shop less, cook at home more, so on and so on. The problem is, there are too many goals. When you try to do too many things well, it’s easy to get overwhelmed and fail. So choose three things. The three most important things to you that you want to achieve over the next year. This way, you can stay focused on only three resolutions. When we narrow our focus, we are more likely to succeed.

Start Slow and Build

Be REALISTIC with how you start. For example, if you want to start going to a gym and you have not currently had a gym routine, do not set a goal of working out five times per week. Chances are, you will go the first day/week, get really sore or pull something and eventually throw in the towel because it’s too much on your body. If a huge issue comes up at work and you miss two days, you may throw in the towel because you haven’t been able to keep your word to yourself to go five days per week. Your best bet is to start with 2 or 3 days per week. After a month, if it has been doable, increase by one day and try that for a few weeks. Build up to the ultimate goal of five times per week.

Same goes for saving money. If you haven’t ever been a saver, don’t delegate $200 per paycheck to a savings account if you know you will probably be transferring that same money back to your checking account shortly after. Try starting with $5 per paycheck. This way, it builds the habit of saving. After about a month, increase to $10, then $20, and so on and so forth.

Remember, if these are New Year’s resolutions, these are most likely areas you struggle with for improvement. So setting goals too high will set you up for failure. If you are realistic with your goals, they are easier to achieve and grow. This keeps us motivated and excited to keep going since we have now seen we can be successful.

Set Reminders to Stay Accountable

Make. A. Plan. It’s that simple. If this is something you really want, fill up that Google calendar for the next 6 months with “check-ins”. If you want to cook more at home twice per week, put those two days in your calendar for the next 6 months. That way you will have reminders popping up and you’ll plan for these days. If you want to put $5 in your savings every paycheck, put that reminder in on every payday Friday. This way, when you’re in a lull which we all hit when we are striving for a long term goal, you’ll have that reminder and that kick to put you back on track.

When You Mess Up, Get Back on Track Immediately

If you mess up on Wednesday and have a cheat meal, DO NOT wait until Monday to “start over”! Focus on that next meal. Make a plan. Use your cheat meal as a motivator to do better. Don’t allow one meal to ruin the success you’ve had thus far!

Same with saving. If you went shopping during a week you said you wouldn’t, don’t dwell on it. It happened! Now it’s time to make a plan! What can you do in your week to save money? Cancel a night out? Sell a pair of shoes you haven’t worn in a year?

Make it a PRIORITY 

Your three goals have to be something you really want. They have to be a priority. If you see challenges getting in the way, address those challenges. Find support. I recently had a baby and I wanted to get back to my pre-baby weight. It was a priority for me. My husband and I worked out a schedule for me to get back in the gym. I made sure we had groceries in the house to accommodate my goal. We definitely ran into challenges. When I couldn’t make it to the gym because something came up, we planned for it to happen the next day. If we had an unhealthy dinner, I planned out meals for the next day to be sure I stayed on my routine. These resolutions have to be important to you. They must stay a top priority. Success does not come easy, or no one would know failure.

I do believe this is the way to join the successful 8%. This article will help you find a way to stay focused, feel less guilty if you fall off track, start small, and be successful reaching your goals! We all have the desire for change and the drive for success. It’s just having the right tools to teach us how to get there!

Real Women Do Chest Day!

 

Real women work chest!  Today we’ve got an awesome chest workout.  And thanks to Mel, you can bring this workout with you to get the best workout at your gym!

 

More muscle means more calories burning!  For 2 days your body will work to repair the muscle from all that lifting.

So let’s get started!

 

The traditional bench press:

 

You want to make sure you’ve got a spot if you are not going to use your safety rails.

Always shoot for 4 sets of 8-10 reps.  Struggling for the last two reps will build that lean muscle.

Mel gives you a good look at how far the bar should come down.  Start with lighter weight and gradually add more as your sets increase.

On to the decline chest press:

Now this really works that lower chest.  It’s so hard to find movements that work the lower chest.

Again, you want to lift as heavy as you can for 8-10 reps.  I can’t lift as much as I can when I chest press on a flat surface.  Try a lower weight and gradually work up if you’ve never tried this movement before.  Always do 4 sets.

The next movement is on the sitting chest press machine:

This has two different hand grips so you can do two sets with each grip.

Shoot for 8-10 reps and be sure it’s heavy enough to struggle pushing for the last two reps.  Always do 4 sets.

Next we move on to the Pec-Deck Machine:

When you don’t grip the handles completely and try to touch your wrists together as shown below, you really feel it in those pectoral muscles!

Shoot for 8-10 reps and always do 4 sets.

Next we’ve got a fun movement.  This machine is not meant for chest, but you can definitely get a good workout for your chest if you’re a little creative.

This machine is the assisted pull-up machine.  But you can up the weight, and do standing diamond push-ups on it.

The first time I tried this I was so sore for a few days afterwards.

This can also work the lower part of the chest.  I really do love these.  Shoot for 8-10 reps and always do 4 sets.

And now, the best exercise for last.  It literally turns on beast mode!

Standing cable flyes!

Make sure you lower the cable reels about halfway down the poles to make them shoulder high.  Stand with one foot in front of the other to root yourself.  Then begin those flyes!

Shoot for 8-10 reps and always do 4 sets.

This is an excellent chest day workout!  We were able to do this workout from 5:30 AM to 6:15 AM.  Literally, 45 minutes.  All those movements in only 45 minutes.  That is only 3% of your day!

Thanks to Melanie for being such a good sport and modeling all these chest moves!

Feel free to comment questions or share using the social media icons below!

Happy Chest Day!

Holy Protein! Fast, Easy and Low Calorie?!

How do you get creative with breakfast while making sure it’s high protein and low calorie?  Oh, and you’re tired of eggs?  Short on time too?  Not a problem!

All you need are three ingredients!  And a spoon of course 🙂

High Protein Yogurt!

INGREDIENTS:

  • 1/2 cup of light vanilla Greek yogurt (you can use plain for less calories, but its a little more tart)
  • 1 scoop of chocolate whey protein isolate
  • 1 Tbsp of PB2 (or you can use regular peanut butter for extra fat calories)

DIRECTIONS:

  1. Scoop 1/2 cup yogurt into a bowl.
  2. Sprinkle about 1/2 of your whey protein scoop into your yogurt.  Mix until smooth.  Add next 1/2 and mix until smooth.
  3. Once smooth, mix PB2 in yogurt until smooth.

NUTRITION FACTS:

  • Total Calories: 187.5
  • Total Protein: 34.5 g
  • Total Carbohydrates:  9 g
  • Total Fat: 0.75 g

Now that is a lean breakfast!  It’s very light while you’re eating it, but after about 5 minutes, you feel FULL.  That is all 34.5 g of protein sticking to those ribs!

If you’re lifting, this is a great way to get extra protein in for muscle building without having to drink it all the time.  Anyone who uses protein supplements will tell you, I AM OVER DRINKING PROTEIN.  Also note- the photo includes steel cut oats sprinkled on top for a little crunch and extra carb.

You can also freeze this mixture to make a frozen yogurt!

I hope this recipe has been helpful.  Feel free to post questions in the comment section or share using the social media icons below!

How to Plan a Week’s Worth of Dinners in Just Five Minutes!

If you work full-time just like me, you know that the work week is crazy.  There is no time to make a pit-stop at the grocery store and grab food to cook.  And by some chance, say you do make that stop… is what you’re getting healthy?

With all of the New Year’s resolutions still going strong, we want something ready and waiting, but also healthy.  Just a little bit of planning can give you that!

So I’m going to show you how I plan a week’s worth of dinners in just five minutes.

Here is my upcoming work week menu.

I always start with the meat (or vegetarian protein source).  This is usually the part of the meal you don’t want to have three nights in a row.  So I lay out Monday through Friday and rotate my meat through the week.  I shoot for about 6-8 oz for a portion size for us.

Next are vegetable choices.  I believe that at least half of your plate should consist of non-starchy vegetables so I recommend having at least 2 choices per meal.  This is what keeps your meal low calorie and high fiber.  So you still feel full for barely any calories.

Last is your starch group.  This should always be the smallest portion on the plate unless you are doing high intensity exercise and need the fuel.  But for most, it’s listed at the bottom as a reminder that it is not the priority.  Keep your starches whole grain/100% whole wheat to make the best of that starchy situation.

Now look at that!  You’ve got your dinners planned and have made a grocery list!

This can be done for breakfast, lunch and dinner.  Menu planning not only helps you stay on track with your diet, but it also provides convenience while budgeting!

I hope this helps your work week become a little less stressful and a little more healthy.  If you have any questions, please comment below!  And feel free to share this post by using the icons below!

 

Fast and Healthy Taco Salad!

taco salad

 

Just because a meal is low calorie does not mean you can’t have flavor!  In this post, I’ll show you how to get a whole lot of bang for your buck!  Did I mention how fast you can whip up this meal?

Here is what you’ll need:

  • Lean Ground Turkey
  • Taco Seasoning
  • Lettuce, shredded
  • Tomatoes, diced
  • Fiesta Cheese Blend, shredded
  • Fat Free Organic Plain Greek Yogurt
  • Salsa

Here is how you make it!

First, we want to cook our turkey meat.  Once it is brown, you can add pre-packaged taco seasoning or make your own!  All you would need to mix together would be cumin, garlic powder, onion powder, and a bit of cayenne pepper.  Make sure you include about 3/4 cup of water with your seasonings and let your turkey simmer with your spices.

Next, we put our lettuce, tomato, cheese, and meat in a bowl.  Feel free to add more vegetables to your salad like peppers, onions, and olives!  Sometimes I will even add a bit of GUACAMOLE (feel free to check out my homemade recipe).  I always use plain Greek yogurt as sour cream in all of my recipes.  Even my CHILI recipe!

This meal can be thrown together in 30 minutes or less!  So try out my taco salad on Taco Tuesday!

Enjoy!

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Review of the Fitbit Flex Wireless Activity and Sleep Tracker

Fitbit 1

One thing I have come to love while working as a dietitian is all of the technology giving me more information about people in regards to what they eat, how they move, and how well they sleep.

A lot of times we believe we move more than we do, so these activity trackers have been great showing us the truth about our activity.

As the health care professional, I have noticed some things as this technology has grown more popular.

Accountability. It promotes more accountability for everyone.  When you think you’ve been moving throughout your day and should be close to your goal of 10,000 steps, you may check your activity and only have hit 3,000 steps so far.  Seeing a record of your actual movement through the day will provide valuable feedback to help achieve your activity goal.

Competition.  We are very competitive by nature not only with other people, but ourselves.  When we set a goal and see how close we are to it, we may work a little harder to hit it.  It could trigger us to take the longer route to the restroom, park further away, or take the dog on a slightly longer walk than usual.

Earlier Bed Time.  Sleep is extremely important for us to function well during the day and also improve our chances for weight loss.  By monitoring sleep cycles, you may become more aware of your routines and try to improve on them.  Knowing you aren’t sleeping well, you may try going to bed sooner, practice evening relaxation techniques, or take time winding down to prevent tossing and turning.

So I decided to try out the Fitbit Flex Wireless Activity + Sleep Wristband, Black for myself and see what the pros and cons were with these tracking products.

Fitbit 2

 

THE SET UP

While setting up a Fitbit account, I got confused between the tablet and the computer.  They continued to direct me back to one another.  So I ended up going to my phone and downloading the app which walked me through creating an account step by step.

Just to avoid confusion, I recommend setting up your account with the Fitbit app on your phone.

Once I got started with the app account setup, it was very easy and explained everything very simply.

THE APP

The app software is really simple.  It shows a home page with your progress on the front by tracking steps, mileage, calories burned, active minutes, and also lists options to track your exercise and weight, monitor your sleep, log your food/begin a food plan, and log fluids.

THE WRIST BAND AND TRACKER

The Fitbit Flex came with two different sized bands for wrist comfort.  The bands are easily adjustable.  Even though the snap is a little stiff at first it will loosen up once you’ve worn it a few times.  This will make it easier to put on without assistance.

It is very light weight which I love since I am constantly on the go.  I wear it on the same wrist as my watch and don’t even notice it.

ACTIVITY TRACKING

The activity tracking is really neat because it tracks steps taken, mileage, as well as how many of those minutes were considered active.  Another great thing about it is that I don’t have to swing my arm in order for it to catch all the steps.  That is one thing I’ve always struggled with while wearing pedometers.  My movements were never exaggerated enough to catch the step.  With the Fitbit Flex, it does.  Even grocery shopping with my hand on the cart.

However, I did have a junky cart at one point that vibrated terribly while I pushed it.  This vibration continued to throw my Fitbit into sleep mode and out of sleep mode.  In order to quickly put your Flex in sleep mode, three to four quick taps does the trick.  So the vibrations must have been strong enough to replicate the taps.

SLEEP TRACKING

Sleep tracking is beneficial because it shows you how often you get up and how restless you are through the night.  I did not realize how much I toss and turn until I tracked my sleep.

Now I make a point to read or find ways to relax before bed.  This has helped improve my sleep cycle.  When you sleep more at night, you tend to lose more weight.  The longer we are awake, the more your adrenaline kicks in, which leads to more hunger, and ultimately more snacking.

One more cool feature regarding sleep with this device is the silent alarm.  I love this because if you are hearing impaired or sleep with a cranky partner, you can wake up to start your day without a disturbance to others.  All you do is set your alarm through your app, and it will vibrate your wrist when it is time to wake up.

BATTERY LIFE

Because the flex does not have a screen and only flashes when you tap it, the batter lasts quite a long time.  It lasted about 5 days without having to charge it.  The great thing about long battery life is that you don’t have to worry about charging it all the time.  It can also be a bad thing when you don’t think about it all that often because once I went a whole 12 hours before noticing my Flex was actually dead.

CHARGING

It comes with a little USB charger that you can plug into your computer.  One problem I ran into was that if my laptop was in sleep mode, it would not charge.

So what I did was use my Iphone charger.  The base of the Iphone charger uses USB which allows me to plug my Fitbit charger right into the wall. If completely dead, it’ll usually charge in about two to three hours.  Then I’ll be good for another 5 days.

PROS

  1.  It tracks basic movement (walking/running/hiking) in steps and mileage.  If your goal is set high enough, you will have to do additional walking through your day to achieve your goal which creates exercise (or active minutes).
  2. It helps you understand if you’re sleeping well.  This could encourage some to try relaxation techniques, get to bed earlier, or maybe have a sleep study done!
  3. The battery lasts such a long time.  It is nothing like having to charge your phone nightly.  We all want to avoid charging tons of devices on a daily basis.
  4. It is very small and lightweight.  I really like being able to wear it next to my watch so it is out of the way.

CONS

  1.  It is a device used for only running, walking, and hiking.  Basically tracking the steps.  So a lot of my exercises are not counted (weight lifting, stair climber, soccer games).
  2. The flex is the beginner wrist band for the line of wrist trackers for Fitbit.  So it only tracks activity, sleep/silent alarm, and active minutes.  They have more products that offer more functions, but for their basic wrist tracking model, that’s about all it tracks.

SUMMARY

 Overall, this little device has been a great addition to my daily life.  I catch myself checking my progress throughout the day, which depending on how far I am from my goal, makes me push harder and stay moving.

If you are looking for a simple, easy-to-use, lower cost option for an activity tracker, the Fitbit Flex may be for you.

I hope this review has been helpful!  Please feel free to share this post by using the social media icons below.

Another Leg Day Workout!

Yesterday was leg day for Kendra and I, and this was our last time using this routine in order to keep the gains coming!

So if you are looking for something to target that booty, those quads, and hamstrings, try this workout!

SQUATS

Here we did multiple types of squats with different amounts of weight.  For starters, make sure you have proper form as shown below.

6

Your resting stance, as you see above, will have feet shoulder-width apart, toes pointing forward, and a straight back.

1

When you squat, create a right angle with your legs and make sure your safety bars are a few inches below your barbell’s lowest point.  Be sure to keep your chin up and continue breathing.

Our squat rack routine consisted of:

Squats with an empty bar for 1 set- 15 reps  (our goal here was to squat low and move slowly)

Pulsing squats with an empty bar: 1 set- 15 reps (lower slowly to the right angle position, pulse to the half squat position, lower back down to the right angle position, then explode upwards using your heels to get you back to the standing upright position.  That is 1 pulsing squat.)

Pulsing squats with 10 pounds added: 3 sets- 15 reps

Next we added more weight and shot for as many well controlled deep squats as possible.  We used about 105 pounds and shot for 15 reps.  The most important part is not achieving 15 reps, but doing as many up to 15 that are low and well controlled.  Four sets were done.

On to the next exercise!

2

The walking lunge is the booty buster!  We love rotating these into our leg days every few months.

You want to take your step forward and as wide of a stride as possible while keeping your balance.  Lower your knee right above the floor.  Anytime you step onto your front foot, drive with your heel and you will feel that booty doing work!

3

We shoot for about 12-14 lunges down the walkway at our gym and then back to our start point.  That is considered one set.

We did that for 4 sets with a 60 pound barbell.  If we haven’t started sweating yet, this REALLY gets the heart rate going.  Especially with the barbell on your shoulders.

If you’ve never used a barbell during walking lunges, start with a low weight barbell around 20 pounds.  Gradually build yourself up over time.

Next we’ve got sumo squats!

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A sumo squat is the same as a regular squat, the only difference is that your toes point outwards making a V shape.  This helps you target those inner thighs in addition to quads and hamstrings.

4

When you lower, still work to achieve that right angle, keep your chin up and keep your back arched.

We used a 45 pound dumbbell, but you can also use a kettle bell.  We did 4 sets of 15 reps.

If you want to work those muscles a little harder, you can also grab two platforms (one for each foot) and do your squats on those.  That will allow you to drop your dumbbell lower and perform a deeper squat which will work those areas a little more.

And lastly… The trusty ole straight leg deadlift.

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This is a great hamstring exercise.  Make sure you start by grabbing your bar about shoulder width apart.  The goal is not to go as low as you can because your form will start to go.

7

Your goal is to bend over as far as your body will allow without knees bending and your back rounding out.  You want to keep your back flat or even arch it.  You will feel that hamstring stretch.

Squeeze those hamstrings as you start to come up.

We did 4 sets of 15 reps.  We did not add any weight and used this as sort of a cool down/stretch.

This routine has kept us sore three different times so we’ve really enjoyed doing it.  Happy lifting and enjoy this booty busting routine!

Please feel free to share using the social media icons below!

Guilt Free Snacks For a Crunch!

When people are dieting, one thing I always hear is how much they miss the crunch during meals or snacks.  Sometimes there are desires for a snack with a crunchy texture, but the only way people really fulfill that is through potato chips, rice cakes, and crackers…

Firstly, make sure you are going for that snack because you are truly and physically hungry.

Secondly, ask yourself, “Is this going to nourish my body?”

So here are some of my favorite snacks that I keep around for a crunchy texture when I just can’t make it to the next meal.

APPLE AND PEANUT BUTTER

apples 1

Now, I know what most of you are thinking… “Peanut butter is loaded in calories!!”

Yes.  It is considered high in fat and containing some protein.  Fat is not always a bad thing as you’ll read later on.  This is actually what is going to keep this apple digesting more slowly in your gastrointestinal tract which means you’ll feel satisfied until that next meal.

And of course you ALWAYS want to monitor your portions size of any food healthy or not.  Even peanut butter.  There are great individually packaged serving sized cups of peanut butter on the shelf ready to purchase.  If you feel you can’t control your portions directly from the jar, go for the cups.

SWEET PEPPERS AND HUMMUS

For some reason most people associate hummus with pita bread/chips.  Yes, this combination is common in the restaurant industry because carbs are cheap!  But at home, why not use the veggies?

The small sweet peppers are my favorite with hummus, but you can also use cucumbers, regular bell peppers, and carrot sticks!

ALMONDS AND WALNUTS

These nuts are the most beneficial nuts you could choose when aiming for the most heart healthy option.

Presentation1

As you can see above, the main reasons nuts keep us satisfied is because of their fat content.  When eating something high in fat, you want to make sure that fat is going to benefit you (mono-, poly-) and not work against you (sat-).

Saturated Fat:

  • Increases your risk of cardiovascular disease
  • Increases your bad cholesterol (LDL) levels
  • Mostly come from animal sources (beef, dairy)

Monounsaturated Fat:

Polyunsaturated Fat:

One way I way I use almonds and walnuts in my regular snacks is by making a trail mix.

trail mix 2

Check out my TRAIL MIX RECIPE HERE to also learn more about the health benefits of nuts!

CELERY

Celery is an amazing food that is so low calorie.  A lot of people believe celery is an empty food without a lot of nutrition, but that is not entirely true!

Celery is only about 10 calories for 1 large stalk.  It provides roughage for your colon as well as Vitamin C, A, and Folate!

Paired with peanut butter, cheese, or hummus, celery can make a great snack to keep blood sugars stable as well as ward off hunger until meal time.

I hope this has helped you find a way to add crunch back to those snacks!  These are some of my favorites that I keep on hand and hope you enjoy them as much as I do!

Please feel free to share by using the social media icons below!

Using Adult Coloring Books as the Ultimate Snack Distraction!

coloring 1

In case you haven’t heard, adult coloring books are all the rage now-a-days!  It is very exciting and we’ll go into why!

I was walking through a bookstore this weekend and immediately entering, I noticed the center display.  Of course I had to check it out to see if I could find anything up my alley… and of course I did!

I chose a coloring book on Mandalas called Mandala Meditation Coloring Book (Serene Coloring) used for Buddhist meditation and spiritual healing.

coloring 2

Coloring books are being used for all types of reasons and I wanted to discuss some of the great benefits of using these books.

DIETING DISTRACTION

They are an excellent distraction if you are trying to stay on track with a diet!  Especially as we approach the holidays.

Lots of times we are triggered to snack when we aren’t even hungry.  Snacking has really become a type of hobby or something to do while watching TV… But next time stop.  Before grabbing that quick chip and dip, think for a second… “Am I really hungry?  Am I bored?”  And if you’re not truly physically hungry, put that food down!  Grab that nearby coloring book and get to work.  Before you know it, 15 minutes has gone by and you are fully engaged in something other than food.

Current Score: You- 1, Junk Food-0

coloring 4

STRESS RELIEF

As adults, all we do is stress…  “Did I pay that bill?  Do we have anything for dinner this week?  When is my son’s soccer game?  Did I remember to fill up my car with gas?”

Sometimes we need to do something simple and mindless, just for fun, to remember life doesn’t always have to be stressful.  And what better way to do that than coloring.

It can bring you back to when you were 10 years old, had no worries of GPA, bills, purchasing homes, or going to work on Monday.  Only innocent times thinking about what you wanted for Christmas and playing with friends on the playground.  A perfect memory to relive when feeling overwhelmed by life’s curve balls.

coloring 5

FAMILY TIME

This is something you can do with your entire family no matter what age.  With technology now, kids hardly talk to one another let alone put the Ipad down long enough to tell you how their day went.  We use technology all too much to distract kids today.  What ever happened to promoting creativity?  Hanging up the little one’s artwork?

So why not grab a coloring book and color together as a family.  Help each other.  Talk about your day.  Turn off the gadgets and enjoy each other.

I must say, I’ve truly enjoy going back in time and coloring again.  I would highly recommend it for anyone of any age.  It’s very exciting to see something so simple become such a hot trend right now.  Especially since it has nothing to do with electronics and has everything to do with creativity, stress relief, and family!

coloring 3

Fast and Easy Mexican Scrambled Eggs!

mexican eggs

 

Eggs are a great source of lean protein to start your morning, but how do you change up the flavor?

Here are some clean and flavorful ingredients you can add to your eggs if you love that spicy Mexican flare.

INGREDIENTS:

  • 2 organic eggs
  • 1-2 Tbsp red onion, chopped
  • 1-2 Tbsp tomato, chopped
  • 1 Tbsp jalapeno, chopped
  • dash of cumin
  • dash of turmeric
  • dash of pepper
  • 1 tsp organic coconut oil

DIRECTIONS:

First add your coconut oil to your skillet to prevent eggs from sticking to the pan.

Then whip together your eggs, onion, tomato, jalapeno, cumin, turmeric, and pepper.

Pour your egg mixture into your skillet on medium heat and begin scrambling.

Continue scrambling for 5 minutes or until done.

And voila!  Now you can start your morning with a great high protein breakfast!

mexican eggs

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