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

 

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

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