Thanksgiving Nutrition and Fitness Accountability

The holidays are coming up and everything you may not eat all year is going to be readily available to you…Find a nutrition balance. That doesn’t mean 1 slice of pie per slice of turkey if you get me.

The key is not to overdo it. Also remember, if you over do it one day, its not going to undo all of your progress. When you are eating really focus on your food, eat slowly, leave some on the plate, and drink lots of water.

Find a workout balance as well. There are people who head tot he gym for a 2 hour workout sessions he day after or before Thanksgiving. You do not have to be that person. I REPEAT, YOU DO NOT HAVE TO BE THAT PERSON. Keep your exercise regular throughout the holidays and eating a few more calories will not hurt you.

Have a plan & Stick to it! Create a plan and stick to it, because we know thats really the hardest part. Make a plan before all of the family chaos starts. Make the plan attainable. If it is not attainable, it isn’t sustainable. If yo have to get up a little early to workout, do it. If you don’t make it to the gym, workout at home. If you are traveling try and make sure your hotel has a gym. If not, workout in your room or outside. Body weight exercises are your best friend.

HAVE SOME ACCOUNTABILITY. HAVE SOME ACCOUNTABILITY. HAVE SOME ACCOUNTABILITY.

Come up with a plan with a family member, fitness tracker, or even join a holiday challenge to keep you on goal. Checkout the shop tab to find the upcoming Holiday Accountability Challenge to help you make it through the holidays!

-Accountability Addict

Nutrition & Fitness Accountability when Traveling

We all know when you travel eating the right foods and keeping your body moving can be a challenge. We wanted to list our top 5 tips to help you stay on track, hold yourself accountable, and reach the goals that you have set.

 

  1. When you can move, move as much as possible. If you are traveling in the airport, walk instead of sit. If you are driving in the car, stop at least every few hours and get out and walk around. If you can walk around your destination instead of drive, thats a great option as well.
  2. Eat local. Eating local no matter where you are going is generally the freshest option and will help yo stay away from the preservatives and fillers.
  3. Be present with your meals. When you are eating, be present. Don’t sit in front of the tv or be working at the same time. Take at least 30 minutes and just focus on your food.
  4. Staying hydrated is very important for digestion, weight loss, and to help prevent water retention (yes, its true!) You should shoot for a gallon daily.
  5. Get at least a short workout in even if it means body weight exercises in your hotel room or outside. Doing pushups, sit-ups, jumping jacks, butt kicks, tricep dips, and sprints are very easy to get in anywhere.

-Accountability Addict

Nutrition Accountability at the Office

Do you work in an office? Do you make phone calls most of your day? Maybe you are on the computer 90% of your day. Heck, maybe all 3. Are you a “bored eater?” Or maybe you just like to snack. Is there a vending machine near your office or in the building? Its convenient, right?

Convenience isn’t always the best. It IS the best when you planned and prepared your “convenient food.” Yes, its easy to go to the vending machine or store foods in your desk that have a shelf life of 6 months because of all of the added preservatives. (PS did you know theres a Twinkie thats been in the same wrapper for 100 years and hasn’t deteriorated?) Its true. Think of that every time you think of those snacks with a shelf life or desk life of eternity.

Whats the answer to bored eating, snacking, and your snack drawer? Choose healthier snacks, thats it. Theres no magical answer.

Heres a list of 20 snack options with little to no calories, but also are not filled with artificial sugars, etc

  1. Watermelon
  2. Cucumber
  3. Celery
  4. Radishes
  5. Sugar snap peas
  6. Grape or cherry tomatoes
  7. Cauliflower
  8. Berries (natural sugars)
  9. Popcorn
  10. Kale
  11. Apples
  12. Apricots
  13. Broccoli
  14. Watercress
  15. Grapefruit
  16. Green beans
  17. Leeks
  18. Lemons
  19. Lettuce
  20. Rutabaga

Be sure and stay away from that Halloween candy!

-Accountability Addict

Follow Through & Follow Up

Accountability is not achieved if you do not do these 2 things; follow through and follow up. Some people may say this only pertains to business, but this is not the case. Following through on the action plan you set to reach your goals is very important. Don’t have one of these? You should. If you do not follow through you likely will never get there.

Following up, do you need this outside of business? Absolutely. Follow up and check in with yourself with your life, fitness, and nutrition goals. If you aren’t following up, you may just fall off the wagon or veer in the other direction. Checking in with yourself will help you stay on track to reach the next goals you set for yourself.

Remember, small changes lead to bigger changes and goals reached.

-Accountability Addict

Nutritional Discipline – What is it?

We talk about accountability and being consistent being priority, but have you ever heard of nutritional discipline? Are you currently following a “diet lifestyle,” versus simply fad dieting? In order to be successful at the goals you set its important to chose an eating “lifestyle” versus “fad diets” or “yoyo dieting.” You just might be sabotaging all of your progress with bad nutrition choices.

This can also sometimes be called nutritional discipline. Its important to determine what kind of “diet lifestyle” would work best for your lifestyle and busy schedule. Do you make time to meal prep, count macros, count calories, eat intuitively, or focus more on portion control and making healthier decisions utilizing the food around you? No matter what lifestyle you choose its important to be able to be consistent with such in order to have the best chance at getting the best results.

Its also important to make a conscious effort to learn what foods help you recover from a strenuous workout and what foods may not agree with your body or your fitness and nutrition goals. Learning each of these things can help you progress quicker so you don’t feel like you are always starting over or have no true gauge of what does and does not work.

 

-Accountability Addict

Post Workout Accountability-Are you maximizing your results?

You’ve been hearing for years to “drink protein immediately after your workout,” but is that it? NOPE.

We are here to share with you the real deal. Drinking protein post workout is only a small component of what your body needs for proper recovery and is not even its top priority after your workout. Drinking a protein shake on its own is better than nothing, but if you want the best possible results, not the “better than nothing” results read on…

The truth…drinking only a protein shake after a workout means that your body will very slowly digest the protein, convert most of it into glucose and push it into the cell as glycogen. Why?

Because when you are training, you are actually doing 2 things.

  1. Depleting your glycogen stores. (Glycogen is glucose that is stored in your muscle cells to be used as fuel during stents of intense activity.)
  2. Breaking down your muscle tissue and creating micro-traumas on your muscle fiber.

Done with training? Your body is focused on 2 tasks;

-Replenish your glycogen stores AND repair the micro-trauma in your muscles

Your body will ALWAYS choose to replenish glycogen stores before repairing the trauma. This is how our bodies are programmed. 

 

This is why drinking protein alone is not as effective as Phormula-1 WITH Ignition post-workout.

Whats Ignition?

It is a pure dexanhydrous glucose the has vitamin complex in it to properly replenish your glycogen and replace crucial vitamins your sweated out during training.

Doing post workout correctly  helps in recovering faster, reducing soreness, and retaining more lean muscle. By maintaining more muscle tissue this helps keep your metabolism high and increase fat loss while dieting.

Want to know where to get your post workout stack of the highest quality? Check it out here & get FREE SHIPPING: https://1stphorm.com  

-Accountability Addict

Dexa Scan, Calipers, and Underwater Weighing

There are various ways you can measure your body fat percentage, but at the end of the day as long as you stick to one and are consistent you will have a good gauge on your actual results and where to go after each check in. We list several options below and give some detail on the caliper and DXA option, in which we have experience with.

  1. Skin Fold Calipers
  2. Body Circumference Measurements
  3. Dual Energy X Ray Absorptiometry (DXA)
  4. Hydrostatic Weighing
  5. Air Displacement Plethysmography (Bod Pod)
  6. Bioelectrical Impedance Analysis (BIA)
  7. Bioimpedance Spectroscopy (BIS)
  8. electrical Impedance Myography (EIM)
  9. 3-D Body Scanners
  10. Multi Compartment Models

 

Skinfold measurements have been used to estimate body fat for over 50 years.

Skinfold calipers measure the thickness of your subcutaneous fat, the fat underneath the skin.

Measurements are taken at either 3 or 7 different sites on the body. The specific sites used will vary in men and women.

For women, the triceps, area above the hip bone and either the thigh or abdomen are used for the 3-site measurement.

For a 7-site measurement in women, the chest, area near the armpit and area beneath the shoulder blade are also measured.

For men, the 3 sites are the chest, abdomen and thigh, or the chest, triceps and area beneath the scapula.

For a 7-site measurement in men, the areas near the armpit and beneath the shoulder blade are also measured.

  • Advantages: Skinfold calipers are very affordable, and measurements can be taken quickly. They can be used at home but are also portable.
  • Disadvantages: The method requires practice and basic anatomy knowledge. You must always be very consistent with placement of these to be able to compare results. (This can be uncomfortable as well.)
  • Availability: Calipers are affordable and easy to purchase online, but can be considered out dated with some trainers and fitness facilities.
  • Accuracy: The skill of the person performing the skinfolds can vary, impacting the accuracy. Measurement errors can range from 3.5–5% body fat.

 

DXA uses X-rays of two different energies to estimate your BF percentage.

To get a DXA, you lie on your back for approximately 3-6 minutes while an X-ray scans over you. The amount of radiation from a DXA scan is very low.

DXA is also used to assess bone density and provides detailed information about the bone, lean mass and fat in separate body regions (arms, legs and torso.)

  • Advantages: This method provides accurate and detailed information, including a breakdown of different body regions and bone density readings.
  • Disadvantages: DXAs are often unavailable to the general public, but are becoming popular in some states and offered in some fitness settings.
  • Accuracy: A DXA provides more consistent results than some other methods. The error rate ranges from 2.5–3.5% body fat.

If you are looking to get a DXA scan and are local or want to drive to Dallas Texas you can schedule a scan here for their new client special of $99 with DexaFit Dallas here: https://www.dexafit.com/locations/texas/dallas 

-Accountability Addict

 

Accept a Challenge

Are you looking for a way to hold yourself accountable? Have you thought about signing up for a challenge online or even in person at a gym or with a group? Whether it is a challenge to eat healthier, workout more, lose weight, or  just overall live a healthier lifestyle. There are several challenges you can join or even simply create your own.

Accountability is very important when it comes to reaching goals. Whether it is holding yourself accountable or having others help hold you accountable its the best way to help you reach goals. Writing your goals down is very important on top of finding a challenge to really push yourself. Joining an accountability group or online/in person accountability group is very easy if you know where to look. There are several online fitness specialists that run challenges especially during the summer. Some you pay for and others you pay for with the opportunity to win money and gifts. There are also accountability groups you can find via a google search.

Get started now finding an online challenge using Instagram!

-Accountability Addict

Back to School Accountability

School is starting for most of the kiddos and that means added chaos to our mornings and evenings. Maybe you pack lunches, carpool, drop kids at sports after school, and make the time to actually cook dinner. How could we make all of these things just a bit more convenient?

We really can’t, but by planning you could make your life possibly a little easier. Here are some planning tips to kick off those early mornings and hectic evenings.

  1. Pack lunches the night before.
  2. Pre cook any breakfast items you possibly can.
  3. Make sure backpacks are ready before bed.
  4. Teach the kiddos to lay out their outfit for school the night before.
  5. Prepare ingredients for dinner ideas on Sunday for during the week.
  6. Meal prep soups, casseroles, and crockpot dinner meals on Sunday and freeze.
  7. Get up an hour earlier than everyone else to get your workout in.

-Accountability Addict

Accountability Without All The Crap

Can you be accountable to yourself without all the fancy things? Yes. Without the fit bits, Apple watches, heart monitors, fitness journals, recovery bands, xyzzy trackers, fancy drinks, BCAA’s, ab belts, and the 1000 other gadgets the answer is still yes.

Most people that start their fitness/accountability journey end up buying all the fancy things, but then what happens? We never start, never use them, and it all turns out to be a waste of money. Start your journey by making small changes and focusing on consistency. Consistency is key to helping you reach your goals, without all the “crap.”

Use a pen and paper to track your food and workouts. Start with bodyweight exercises you can find on youtube, Pinterest, and google instead of paying for a gym membership right off the bat. Meal prep doesn’t have to be fancy, just do it over and over again. Being prepared and consistent are the things that will help you succeed long term. Ditch the “crap” and get consistent.

 

-Accountability Addict