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

How to Set Realistic Fitness Goals

We all have an overall big goal that we want to reach, but its important to break that goal down into smaller goals so it will be more realistic. We have a few tips to setting more realistic goals that can be sustained long term;

1. Set goals that are measurable, specific, and have time frames.
2. Make it YOUR OWN goal and not because of anyone else.
3. Be sure to focus on 1 goal at a time so you aren’t overwhelmed.
4. Understand the action plan to reach your goal.
5. Understand its a long process and will not happen overnight.
Using these tools to set realistic fitness goals will help you to make sure you are making changes that are sustainable and for long term growth.
-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

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

Accountable to a Bedtime?

Do you know how many hours of actual “deep” sleep you need? Most of us don’t.

Holding yourself accountable to being in bed by a certain time can be much more important than you may think. Getting enough sleep can help the following:

-improve memory

-can help curb inflammation

-reduces stress

-and overall helps your body repair itself

While you sleep the damage caused by stress, working out, ultraviolet rays, and other harmful exposure is being repaired. If thats not enough, it has also been known to help in weight loss as well.

 

So before you click start on season 3, episode 1 on Netflix give it a second thought.

-Accountability Addict

 

Tired of Starting Over?

We’ve all experienced it at one time in our fitness journey. When you do so well for a week, maybe 2, or even a month, and then you fall off of the wagon. Maybe you decide to give it a go after a few days pass.

1. Stop Dieting

This couldn’t be more true. JUST STOP DIETING. STOP RESTRICTING. Whether you have someone create your meal plan or you follow one you’ve created yourself it’s important to remember that the changes you make in your diet should be sustainable for you and your lifestyle.

Make a plan to start eating more nutrient dense food. Food that is less processed and that can be found on the outside perimeter of the grocery store. If you start out with small changes in your diet you are more likely to succeed long term. Eat more whole foods and less frozen or processed foods. Do not completely cut anything out cold turkey.

2. Does the gym make you nervous?

The gym can be nerve racking for all of us at times. Whether it is a new setting or not. Make a plan so you know what action to take before you even show up. If the gym isn’t for you, find a park or even in your living room.

There are many body weight exercises out there that are very effective and you can even incorporate HIIT circuit training and light dumbbells.

3. Motivation VS Accountability

Sometimes it’s not motivation we need, its accountability. No one is motivated 100% of the time. Finding an accountability partner can be very important when you have new goals to reach especially along your fitness journey.

Accountability partners can’t always be your friends as sometimes our friends may tend to give in or be more lenient on us at times. Find a true accountability partner or coach that will push you and help you stay on track to meet your goals. Be sure to do your research and ask questions when looking for a coach and forking over your hard earned money.

If you would like to find an accountability partner in your area ho would be new to you check out our app GymCollab on the ios store. This app can help you find a workout and or accountability partner.

-Accountability Addict

1 Simple Tool to Hold Yourself Accountable

1 Simple Tool to Hold Yourself Accountable

A piece of paper, it may sound crazy that this is all it takes, but something so simple can make such an impact in your life. Pair this with consistency and you are winning. You can create an accountability chart that may appear more as a list. Think about the chart as a T chart with 2 columns. The left column being broken down into each hour of the day that you normally work and the right being what task you have completed for that hour (see example below.)

Now that you know how to create the chart you should do this for the first time and if there are any areas in which you may have wasted time doing something unproductive mark this area. Now ask yourself the following: Why did you waste that time? What could you have been doing to be more productive? Would this have changed your week for the better or did you need the break?

After completing this exercise for a few weeks, you should have a pretty good idea of when you are the least productive, observe your excuses, and determine if the time was truly needed or it was just that, an excuse. This can help you be more self-aware and see where you can make positive changes.

On the opposite hand, you could use this approach and be proactive with your daily responsibilities by completing your accountability chart at the beginning of your work week. Create a chart for each day of the week blocking out each hour and what you are planning to do for that hour. You can then use this as a guide to keep you on track for the week and add tasks as needed.

-Accountability Addict