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

 

Dirty Keto Vs Green Keto

Im sure you’ve heard about the Keto diet by now, who hasn’t? But have you heard about “green keto?” Yes, there are various levels of the ketogenic diet and different types. We will not talk about too many details, but lets talk about the basics of the regular keto diet.

The regular ketogenic diet favors acidic foods such as meat and strictly reduced carbs. It also limits fruits to berries. It also has higher potential side effects of the keto flu, dehydration, and nausea. It also is based on eating about 75% of your calories based on fats and not necessarily all healthy fats.

Lets talk “green keto.” This type of keto favors alkaline, proteins and plant foods such as leafy green vegetables and other low carb vegetables. It also favors free range and clean protein sources. Alkaline fats are more favorable her as well like avocados, nuts and olive oil. The ratio and plate image focuses on a ton of low carb veggies, and a higher percentage of high quality proteins and fats. Green keto also encourages ketosis through intermittent fasting and no snacking. Green keto also generally focuses on preventing the “keto flu” by incorporating plenty of plant based alkaline foods and “testing instead of guessing.” It also has a natural detoxifying effect not he body by the consumption of lots of green, low carb veggies. By consuming these leafy greens it helps eliminate the build up of acidity in your cells.

If you are looking for an expert level keto coach to get started check out Cody Myler, owner of NXT Rep Fitness in Dallas, TX. He offers online nutrition & fitness coaching (via his app) as well as in person, and has worked with several professional level athletes.

You can find him on instagram @fitketocowboy and he also hosts a podcast called the “Myler Flex Podcast.” You can also find him on Youtube at Myler Flex n’ Podcast.

-AccountabilityAddict

How to Introduce Exercise to Your Daily Schedule

We all have busy schedules with work, family, and kids, but that doesn’t mean you can’t make time to get in exercise or physical activity. There are many options whether you want to workout in the morning or evening. We are listing a few below;

  1. Set a time in the morning or evening to go to the gym or simply walk around your neighborhood for 30 minutes.
  2. Group classes at your gym.
  3. Swimming, basketball, or tennis at your gym.
  4. Go to a track or court at a school nearest to you.
  5. Local boxing gyms generally offer classes like Title Boxing.

These are a few options that you can utilize in order to add exercise into your daily schedule. Now it comes down to making it a priority.

-Accountability Addict

4 Habits That Will Improve Your Workout

1. Quality Sleep

Quality sleep produces proper hormone production in return ensures proper recovery. Proper recovery will help with how you feel  and in turn help with your nutrition and improve your workouts.

 

2. Hydration

There is no hard and fast rule on how much you should consume, but a safe bet is a gallon per day. Staying well hydrated will help with digestion, proper muscle function, mental clarity, and prevent muscle cramps.

 

3. Review your workout

Failure to prepare is preparing to fail. Having a plan before you walk into the gym is key so you know what you are doing a head of time. Reviewing your workout before you get started with your warmup will help you keep in mind what you are working towards.

 

4. Warm Up Routine

Your warm up routine is very important, especially t o start with an aerobic workout to raise your body temperature, and increase blood flow. A 5 minute warm up is ideal in order for your muscles to work properly and prevent injuries.

-Accountability Addict

Accountability Tips On Vacation

Lets be real, we all go on vacation. We do not want to ALWAYS have self discipline. We want to enjoy ourselves. Keep in mind you can still enjoy yourself and not go completely overboard. Whether you are traveling in the car, on the plane, by the shore and you are at your hotel or are dining out we have some simple tips for you to keep in mind.

 

In the Car…

-Pack healthy snacks such as; eggs, yogurt, deli meat, fruit, and sandwiches.

-Drink plenty of water.

-Stop and stretch if possible (this helps digestion and circulation.)

 

On the Plane…

-Pack healthy snacks such as; rice cakes, hummus, peanut butter, healthy trail mix, and fruit

-Try to walk around as much as possible in the airport.

-Bring a water bottle and fill it up at the airport to prevent you from buying unhealthy drinks

 

By the Shore…

-Pack healthy snacks such as; fruit, wraps, and eggs.

-Do some bodyweight exercises or jogging not he beach when you have time.

-Stay hydrated by packing plenty of water.

 

At the Hotel…

-Find out ahead of time if there is a supermarket nearby and a fridge in your room.

-Visit the supermarket right when you arrive to get healthy food options.

-Look up hotel exercises to do while in the room and remember to take the stairs when possible.

 

Dining Out…

-Google the area you are going to ahead of time and look for healthy options.

-Have reservations? Review menus ahead of time for healthy options.

-Be sure to have a protein and vegetable at every meal and start by eating those first.

-Try and drink at least 2 glasses of water during your meal.

 

We hope you enjoy these basic tips for vacationing!

 

-Accountability Addict

 

 

10 Tips to Staying on Track with Fitness Goals This Summer

With summer around the corner it might be easier for you to get your outdoor workouts in versus indoors or maybe not depending on how hot it gets where you are. Either way to can be a challenge to stay on track. We are here to help by giving you our top 10 tips to staying on track this summer.

1. Make a plan in advance

2. Set attainable goals

3. Morning workouts are cooler

4. Eat smaller portions, but maybe more frequently

5. Choose healthier substitutions

6. Don’t drink your sugar

7. Be consistent

8. Create a routine you can follow

9. Short workouts are better than no workout

10. Stay positive and surround yourself with the same

If following these are extra difficult for you started picking a few and being consistent and then add on more as you go. Keeping these 10 tips in mind to make it through summer can be super helpful especially depending on your goals.

-Accountability Addict

To 3 Nutrition Myths When Trying to Lose Weight

We’ve all heard them. The things that people say are true about nutrition and they get repeated over and over so they must be true right? Nope, not exactly. We are here to break down just a few of these.

Frequency of Eating
The frequency of when you eat whether it is every 3-4 hours or not has not been proven to help you lose x amount of weight versus eating 2 meals a day 8 hours apart. As long as you are taking in enough calories, but are still at a deficit you will lose weight. Keep in mind some foods can help you burn more fat than eating candy all day ( ;

Best Time to Eat
It also has not been proven that if you eat at 7AM, Noon, and 6PM that you will lose x amount of weight or that your metabolism will be increased more long term. Not everyone can eat at those exact hours and as long as you are eating in a caloric deficit you will lose weight. (There are certain studies that speak towards intermittent fasting helping you lose weight, but we aren’t getting into that science today.)

Coffee is Unhealthy and Should be Avoided
Coffee hasn’t been proven to be “unhealthy” and it actually helps suppress appetite in most people. Most do not recommend driving coffee later in the day as it may prevent you from getting adequate sleep, but this isn’t true about everyone.

-Accountability Addict

Tracking Your Weight Loss Journey and Plateaus

Whether your are wanting to lose weight, gain weight, or maintain what you are working with tracking your journey can allow you to see exactly how what you are doing is effecting your results. We aren’t going to touch on in detail why tracking is important as we have this post a few weeks ago.

However, if you’ve already started tracking and have found that you are plateauing it may be time to make some changes in order to get the results that you want. One of the first things you should review is are you tracking properly because several individuals do not realize when they are not tracking EVERYTHING including condiments or “eyeballing” their foods. Once you’ve confirmed you are doing this properly it may be time to decrease your macros/calories, but slowly. If you decrease too many calories too fast you may negatively effect your metabolism long term. This can also cause the weight to come back once you start back increasing calories.

Overall make sure you are tracking correctly and gradually decrease your macro/calorie intake. Sometimes its best to hire a coach to help you with this if you are not familiar, someone who has experience doing this.

-Accountability Addict

Accountability When Everything is Going Wrong

We all have those days when everything is going wrong. When you wake up and everything in the first 30 minutes of your day goes wrong. When the next 4 hours continues to go wrong and the remainder of the day only gets worse. Those days are test days, days that test you to see if you are strong enough to turn that negative energy into positivity, and continue with your accountability.

On those test days holding yourself accountable to not cut corners because its harder than normal to do the things you need or want to accomplish are the most important. To be positive with your energy not only towards yourself, but towards others. Why? Because test days are temporary, your character, is forever. Your relationships with others will also continue passed those test days and your are responsible for your actions and emotions 24/7, you don’t get a free pass once those days pass. Why? because people remember how you make them feel.

When everything is going wrong and you have work to do, exercise to get in, a work dinner, and you have to go home to your spouse. Remember, you are responsible for your actions and emotions 24/7 and these days count the most when you don’t want to do anything on the agenda. Instead of thinking about going home and going right back to bed figure out how to turn that negative energy into positivity and hold yourself accountable no matter what. These days matter and count towards your character the most.

-Accountability Addict

Do I Really Need An Accountability Or Workout Partner?

Not everyone likes having someone hold them accountable. Its not always “fun” or “comfortable,” but at the end of the day if you can’t hold yourself accountable for your goals it might just be the best option. Remember your “why” and the end goal.

Also, not everyone wants to workout with someone for various reasons, but you may just be overthinking it. Even if you do not want to have someone work in with you or are worried about doing their workout, you don’t have to. Sometimes it can be motivating if you have a workout/accountability partner that motivates you to get to the class, park, or gym (because we all know thats half the battle) and work out at the same time. This can sometimes help push you for that last rep or the last 5 minutes of cardio you do not want to do, just seeing them there with you.

-Accountability Addict