8 Habits For A Successful Healthy Lifestyle Transformation

They can be simple, but if you havent pinpointed these-that could be a problem.

  1. Know your “why”
  2. Set goals
  3. Drink a minimum of 100 oz of water per day
  4. Change part of your nutrition plan (small changes)
  5. Have plan before you workout, either at home or in the gym AND write it down!
  6. Understand your expected plan will not always go as planned
  7. Don’t skip the weights
  8. Consistency is king

-Accountability Addict

3 Ways To Improve Flexibility And Mobility

Short, simple, and to the point. Looking for ways to improve flexibility? We have our top 3 listed below.

  1. Stretching, post workout only.
  2. Foam rolling,

-What are the benefits of foam rolling?

  • Reduce muscle stiffness and delayed onset muscle soreness (DOMS)
  • Increase range of motion and flexibility.
  • Raise pain pressure threshold (the measurement of the minimum force applied that induces pain)
  • Promote fasterinjury recovery and rehabilitation.

    3. Massage Guns

-But when?…

  • The massage gun has a fast percussion per minute with some of them up to 3200. The gun works on specific areas where the foam roller works on a broad area. I would recommend utilizing both pre and post workout or event.

-Accountability Addict

Top 5 Tips To The Body You Want This Year

You earn your body’s physique by working for it. You have the opportunity every day to make the decisions that in the end leave you with your end goal. Our top 3 tips to the body you want to get this year are below. Leave a comment and let us know your thoughts.

  1. Find your way and keep reminding yourself
  2. Set realistic goals that gradually increase
  3. Have a plan
  4. Drink enough water
  5. Get purposeful sleep

There is no reason why you can not start with the basics and make small changes. Try these and let us know how it works out!

-Accountability Addict

Top 9 Reasons Why People Fail With Fitness Goals…And How To Avoid Them

How many times in a year do you start a new fitness and or nutrition plan and fall back into old habits shortly after?

We all have goals and no matter how much you think you want them, we sometimes come up short for various reasons. You see the inspiring before and after photos online and most of us think “why not us?” So whats the difference between you and them?

Effort. Commitment. If you have been giving it an honest shot it comes down to changing your mindset and daily habits. These changes do not have to be drastic and typically you will find more long term success when they aren’t.

  1. A complex workout planSolution: Go back to the basics with your meal plan and workout plan. No need to complicate it to obtain results. You are less likely to be consistent with a complicated program.
  2. Workouts get boringSolution: No one wants to get not he treadmill every day. Find enjoyment in your workouts and the process overall.
  3. Broken promises to yourselfSolution: Build internal trust with yourself by keeping promises and making the commitment.
  4. No motivationSolution: Create a vision for the future. Find a photo that gives you a vision of a body type that you want to achieve something similar to. SIMILAR, don’t expect exact. Make a COMMITTMENT to yourself. Motivation will come and go.
  5. Lack of accountabilitySolution: Fitness can be lonely and finding someone with similar goals, an accountability partner, can be very helpful especially on the days when you are feeling weak.
  6. Lack of consistent habitsSolution: Implement a daily system and build the habits into your lifestyle.
  7. Not enough timeSolution: Schedules are busy and there are only 24 hours in a day, but…you don’t have to workout an hour every day. Don’t get caught up with that. 20-30 minutes of high intensity training can get you results when done consistently.
  8. Misalignment of actions and goalsSolution: Its simple. If you want to change the results, you must change the actions you are doing to get there.
  9. Not tracking your progressSolution: Track these actions and make sure to add actions that are measurable so you can change them as you go in order to obtain the results you wish. Is it your food intake? Track it using a diary or app. You can also do the same for your workouts. Make changes as you go.

TAKE ACTION! Message me on Instagram @fitunicorn007 or at my email if you are looking for accountability, nutrition programs, and workout routines that you can be consistent with.

-Accountability Addict

4 Reasons You Shouldn’t Wait On The New Year To Start On Your Goals

Its already Christmas and we will soon be into the new decade. Have you set new goals for the new year? Are they personal, professional, fitness, and or nutrition related? Are you waiting until 1/1 to start? —Why? Ill tell you why you shouldn’t wait below.

 

An Excuse to Put it Off

Stop saying “Ill start Monday.” Everyone does that, right? this is just another excuse. Stop giving yourself permission to be lazy. Habits like these are whats holding you back from achieving future goals mentally which in turn show physically.

These excuses kill your ambition and in turn steal your motivation. Learn to step away from the norm. Being “the norm” isn’t where you want to be and isn’t going to help you accomplish your dreams.

Step out of your “norm” and out of your “comfort zone.”

 

Being a Step Ahead

Have you ever looked back and thought “I would be much further if I would’ve started sooner?” I think that says for most of us. Just getting started is one of the harder things to actually do. You will not always be motivated and once we get a few months into the year you may not be as far along as you would like.

Start now and be a step ahead of everyone including yourself in goals you wanted to reach including being further along in the first 2 months of the year.

 

Setting a Tone

Use the next couple of weeks as a trial run to determine what works and doesn’t work for you personally and professionally. A lot of times the new years starts and we don’t know where to get started. By getting ahead of the game and creating a plan to follow you can walk into the new year with confidence in the things you are doing.

Do your practice run and be ready to go into the new year knowing what you are trying to achieve and have a plan to actually get there.

 

There is No Better Time Than Now

I have said and will continue to say there is no better time to start something than now.

If you continue to put things off you will continue to do just that, so why not stop? Lose the excuses, look for. little motivations and a big dose of commitment and start doing them now.

 

-Accountability Addict

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