A good carpenter has to make sure it’s foundation is solid and the legs are evenly balanced! When planning your weight loss/fat loss and healthy lifestyle, I suggest the same! You’ve got to get the three things in line that will change the way you look, think and feel about your body. Eat Right, Exercise Right and THINK Right! In close to 10 years of helping people on this journey, it seems that MINDSET is the biggest indicator of success. When I see that gleam in your eye…it’s time!
Get your Mindset Right—Get your head in the game! No one is 100% perfect all the time, so cut yourself some slack! If you miss a workout, go the next day, if you eat a “bad” meal…drink a bunch of water, journal the intake, turn the page and make the next day better…beating yourself up won’t burn those calories, and you’ll only waste time…which no one has enough of!
Find a group of supporters! These are people in your corner and on your side when it comes to losing weight! Maybe this is a close girlfriend who joins and the gym with you and goes to class a few days a week, so you don’t feel like you don’t know ANYONE. Or make friends in a group exercise class and find others who share your love of kickboxing! Having a network of people to rely on will make the obstacles seem easier to overcome! Maybe start an “active living” book club where all the people are reading healthy living books and reporting back on the results!
Look for inspiration on Facebook or other social networks! There are so many sites with inspiring quotes or testimonials of people that have overcome small and large challenges! Most likely you’ll find something or someone you can relate to, that will keep the journey funny, pleasant but also personal.
Keep a Journal and Keep it Real! A great idea is to keep a journal where you not only log your food, but log your mind set! You can jot down a good tip, or a funny quote, or even a new recipe you may want to try. Journaling is a great way to remember your progress and keep your eyes forward. What you learn in the past, when applied to your future…is wisdom!
Looking for that exercise that helps stretch while working the core, arms, chest and back? Think about incorporating the hand walkout into your warm-up or after some leg exercises! As a warm-up this exercise fires up the core, shoulder complex and chest, but wait it gets better! It also stretches the calves, hamstrings, glutes and low back!
Start with feet slightly apart, Place both hands directly on the floor in front of your toes. You should feel a great stretch in your hamstrings, glutes and calves. Hold for a few seconds.
Begin walking your hands out, one after another until you reach a plank and a straight line has been established from the base of your neck the heels of your feet. Pause while your feel that core engage.
Begin to walk your hands back to the starting position while allowing the hips to rise in the air. Continue to repeat for about 1-2 min.
Break your routine up by doing this dynamic move in the middle of a leg workout.
The first few times you do this exercise, perform it next to a mirror and pay attention to your form and make sure your plank is straight, if it’s not work on getting the perfect line by engaging the core.
Mix it up a bit by spending more time in the stretch or more time in the plank position.
If you don’t have bread crumbs on hand, a great option is to smash about 50 Goldfish crackers to a crumb consistency and use in this recipe!
Italian Baked Chicken Breasts
2 Egg Whites
2 Tsp. Balsamic Vinegar
1/3 Cup Dry Bread Crumbs
1/2 Tsp. Dried Parsley Flakes
1/4 Tsp. Garlic Powder
1/4 Tsp. Garlic Salt
2 Boneless Skinless Chicken Breasts
1/8 Tsp. Salt
1/8 Tsp. Pepper
Directions: In a shallow dish, beat egg whites and vinegar. In another dish, combine the bread crumbs, parsley, garlic powder, and garlic salt. Dip chicken in egg mixture, then coat with crumb mixture.
Place chicken in an 8-in. square baking dish coated with cooking spray; lightly coat chicken breasts with cooking spray. Bake uncovered at 375 degrees for 20-25 minutes or until chicken is cooked through.
How did that carpenter balance a 3 legged stool? They’ve got to make sure it’s foundation is solid and the legs are evenly balanced! When planning your weight loss/fat loss and healthy lifestyle, I suggest the same! You’ve got to get the three things in line that will change the way you look, think and feel about your body. Eat Right, Exercise Right and THINK Right! Last time we talked about EXERCISE, Let’s talk about eating right, today!
Step 2: Eat Right! This also sounds simpler to say than to do! Most of us need to increase the amount of protein we eat every day and also drink more water. This sounds simple, but if that were the case, 80% of America wouldn’t be overweight! When it comes to eating right, the best advice I’ve ever received is to NOT change everything at once. Make one change to your diet that will have the biggest impact! Stick with that change for a week or two before you add in another. If it’s water…drink 8 glasses of water every day. Do this consistently for 14 days before you make any other major changes. Once the water drinking is a habit, perhaps you need to increase your protein.
Keep a journal. It’s hard to gauge “more water”, “more protein”, “less sugar”, “watch the carbs”. By keeping a food journal, you will get a black and white picture of what’s working or not working in your eating plan.
Here are the biggest things to watch for and journal!
Water – are you drinking pure clean water 8-10 8oz glasses ever day?
Eat Breakfast – starting your day with a proper breakfast jump starts your metabolism and “breaks the fast” of your sleep, setting the foundation of the start of a healthy day!
Eat protein at every meal and snack – Protein will keep your body full for a longer period of time, fuel your muscles and also increase your metabolism.
Eat 5 meals a day – This is important. Best example on this I ever heard was…eat like a bear, look like a bear…eat like a deer, look like a deer. Don’t gorge or save your calories for dinner. Eating several times throughout the day helps stabilize your blood sugar and keep you from making high processed carbohydrate food choices due to extreme hunger.
Watch the big football or baseball game and see your favorite athlete warm-up? One of the most popular dynamic warm-ups for a professional athlete is to skip in place. You can incorporate this top neurological exercise to really engage the entire body! Who would have thought that skipping in place could be such a fantastic fitness tip?
Start by standing with your feet hip-width apart while your arms are at your sides. Raise your right knee until it is level with your hips while at the same time brining your left elbow down making a right angle, your hand should be about level with your head.
Bring the right knee down while the left elbow moves back as you move quickly to move the left knee up to hip level and the right elbow into 90 degrees with your fingers pointed up.
Try doing this slowly at first. Remember practice makes perfect! As you get more comfortable speed it up until you can turn it into skips during which you leave the ground with each repetition.
Don’t worry about looking silly here, stick with it and feel the fantastic effects of this dynamic exercise as it warm those muscles up and engages all those neurological signals that help with coordination.
For a warm-up complete this exercise for 20-90 seconds.
Directions: Heat oven to 350 degrees. Grease a square baking dish 9X9X2 with cooking spray. Place tenderloins in dish. Spoon sauerkraut evenly over turkey and sprinkle with caraway. In a bowl, mix mayo and chili sauce; spoon over turkey. Cover dish with foil and bake until turkey is no longer pink in center, about 30-35 minutes. Uncover, sprinkle with cheese, and bake until cheese is melted (about 5 minutes).
Exchanges: 1 Vegetable, 5 Extra Lean Proteins, 1 Fat