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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 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

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

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

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

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