Fitness Friday 08.18

It’s time to talk food again.  The love-hate we have with sweet, delicious, carby food.  Last Fitness Friday, I was talking a bit about falling off the rails, being a little less strict with my routine – the boundaries started to get looser and I needed to rain it in.  So within the last month or so, I’ve tightened up on my diet and I can see the difference on a daily basis.  Trust me, there are some days where I ask myself, what more could I possibly change? But when I really test the accountability factor – I quickly figure out what needs to go and what can stay, and it usually comes down to FOOD!
Fitness Friday 08.18 - the bee life
Here are five tricks I do when I need to crack down, and honestly after a week or two of being strict, these aren’t as much of a battle as it is at first!  The most important thing to keep in mind – is that these aren’t quick ‘do this for a week’ and you’ll loose 20-pounds, these are lifestyle changes that will help you achieve your fitness goals and love yourself even more!

Smart Snacking.  A great work perk that I have is having snacks around, the decision between a mini bag of Doritos or picking up a banana/handful of nuts is the pass or fail. Don’t want to be tempted at all of picking wrong? Stop snacking and drink water!  It’ll be tough at first, but your body will quickly adapt and you won’t be craving a snack at 3pm.

Less Carbs, More Protein. Especially at dinner, this is a time when B and I have been loading up on meat and skipping out on the extras or scary sides.  We also switch out the buns for lettuce wraps, which is just as tasty and looks fancy for a week night meal at home.

Smaller Portions.  With smarter snacking and eating more filling foods, portions in line get a bit smaller, allowing you to get full faster.  Those after dinner cravings for some sweats are often eliminated after a nice filling and healthy dinner.

Limit Alcohol. Alcohol and beverages in general can be a surprise at how much sugars/carbs are actually jammed into them – so be sure to check the labels before drinking, you’ll thank yourself later.  Alcohol choices can also impact negatively or help, for this I stick to the Keto Alcohol rules, no beer and opt for those bubbles! Red wine is also a good choice or pure spirits, but be sure to avoid those sugary mixtures.

Stop Eating Pizza! Yup, I said it – just stop eating pizza! Try it for a month, try it for two… you won’t miss it, I promise.  Pizza is an easy food to over indulge on and is full of carbs, some people have pizza every Friday night… and then there are probably leftovers for the next day… just cut it out – you’ll see a difference.

The true key to living a healthy lifestyle, making gains, and maintaining your goal weight, all boils down to not only exercise but the supporting cast of FOOD – it’s that balance of both that is the perfect formula.

bee (1)

 

Miss a Fitness Friday? Catch-up!  May | June | July

Fitness Friday 03.18

Happy Friday!  Today’s FF is hopefully going to help inspire and push you further towards accomplishing your goals and setting yourself up for success. So what’s next after you’ve determined your goals and the path to accomplishing them? I’ll tell you.
Fitness Friday 03.18 - the bee life
It’s keeping yourself ACCOUNTABLE! Being responsible for your actions, good and bad. And it’s one of the most important things in accomplishing your goals. It’s having those tough conversations with yourself, a friend, or support buddy that keep you honest and on track.  Here are some ways I keep myself accountable that you might be able to adapt for yourself.

Buddy System or Trainer. If you’ve got a workout partner or a friend that goes to the same gym, this is a great way to keep each other accountable – my trainer always asks; “Em, what’d you have for breakfast yesterday?” or  “Em, how’s your nutrition going?” and it’s really hard to lie to him!

Steaks the App. I’ve been using this app for awhile and it’s become part of my daily routine.  You can set-up weekly or daily goals for just about anything i.e. mine is set-up for Workouts to be Mon./Wed./Fri./Sat. – it reminds me every day if I haven’t completed and when you hold your task down to complete it’s super satisfying to have the circle filled in! Plus it keeps track at your streaks, so when you miss a day it’s a nice big X. Go download it!

Leave Yourself a Note. This is a way you can talk candidly to yourself with a note on the mirror for the morning or calendar reminder in your phone i.e.  “GET YOUR ASS TO THE GYM” or “no sweets today” all day you’ll have this voice inside your head reminding you of your goal for the day.

Remember. Remember the feeling and why you started this journey – remember how you felt not fitting into your jeans, or how good you feel after a workout when you’re thinking about skipping one. Remember you control you, and that is the first step in all of this.  Remember it’s OK to cheat with some food, but remember you better get your butt to the gym the next day. Remember what you’re comfortable with and what makes you feel good/bad.

Share It. Do you hate those people that post what they eat or the fact they’re up at 6AM working out while you slept in 10x past your snooze? Well, it might be their way of keeping themselves accountable – sharing their journey, or telling people they’re going to the gym or cutting out carbs. I do it, I tell friends/co-workers/family, “can’t stay out late, I need to workout in the morning” – sure you get snarky comments, but that’s the way I like to keep myself accountable, because if you go home early and they ask you if you went to the gym in the morning are you going to say ‘YES’ confidently or ‘No’ with shame?

This is a journey, it will have it’s ups and it’s downs – you’ll learn more about yourself as you continue to push yourself, as you see progress, as you fall out of progress, it’s all part of the journey. Embrace it, change it, push it. Keep yourself accountable towards your goals, towards feeling the best you!