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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

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

Accountability & Fat Loss Without a Gym

Fat loss without a gym is very much achievable. Having accountability will make your fat loss that much more achievable especially without a gym. If I had to describe how to achieve this, in 1 word, my response would be “circuits.” Circuit training or HIIT using your body weight will get you there as long as your hold yourself accountable.

Like any exercise you just have to make yourself move. If you do not have accountability and do not move, nothing changes.

Maybe you don’t have access to a gym and you don’t like spending hours on the treadmill, but still want to achieve fat loss, circuit training is for you.

To create yourself a circuit chose any 3-5 movements that you can do using body weight or dumbbells. Then select the number of reps or time that you will be doing each exercise. From there pick how many rounds of all exercises you will be doing and a timeframe in which you wish to finish them all.

If you look at this as a positive as you will not have to drive to the gym and you can complete these exercises just whenever you can fit it into your day. This will make it more achievable and easier to hold yourself accountable to complete. Also remember, dialing in on your nutrition is key is key for fatness as well.

-Accountability Addict

 

Direct Accountability Challenge

It’s a consecutive 75 day challenge that builds mental toughness, grit, self discipline, perseverance, self respect, confidence and forms healthy habits. What is this? It’s Andy Frisalla’s 75HARD challenge.

 

Why am I talking about this here? I’ll tell you why.

 

This is the exact definition of accountability. Respect for yourself is stepping out of your comfort zone and doing things that are hard and holding yourself accountable. I generally don’t talk about fads or challenges here, but if you want a real challenge with real life changing results at the end, this is for you.

 

  1. Follow a diet w/ 0 cheat meals the entire 75 days.
  2. Workout 2x a day for at least 45 minutes with 1 workout outdoors.
  3. Drink a gallon of water a day.
  4. Read 10 pages of a nonfiction personal development book per day.
  5. Take a progress pic every single day.
  6. No Alcohol

If you want more information on it directly checkout the following link: https://andyfrisella.com/blogs/mfceo-project-podcast/75hard-a-75-day-tactical-guide-to-winning-the-war-with-yourself-with-andy-frisella-mfceo291

 

-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

 

5 Reasons to Keep a Health Journal

Finding out what works best for you is very import and an easy way to do this is keep a health journal to track what goes on in your daily life to analyze later. A few additional reason

 

  1. Pattern Recognition

If you occasionally have a reaction to food, get rashes, or get what seems to be allergies keeping a health journal can help tell you over time what may be causing these things so you can make changes.

 

    2. You Can’t Change What you Don’t Recognize

There is a reason fitness minded individuals keep track of their food and workouts. This allows them to better determine what does and doesn’t work for them. If you don’t know what works or doesn’t work you cant duplicate it for success. This is why tracking what you consume, your workouts, and even daily things you do every day for long periods of time is important. Tracking your medications, new and old can also be very helpful as well.

 

    3. Noticing Foods that Cause you Discomfort

If you are tracking what you consume you are more likely to be able to determine what may be causing discomfort, rashes, or any food allergies you may have without food allergy testing.

   4. Prevents you from Continuing the Same Pattern

Keeping a journal will help you notice when foods or certain lifestyle factors are getting you off track or causing you to binge. This can help you in the area of the foods you consume and the amount of sleep you may or may not be getting.

  5. Easier to Stay on Track

Even if you just keep this journal by your bed or in a public place and you take 10 minutes to write things down before bed this adds an additional layer of accountability to yourself.

-Accountability Addict

 

Where and How to Find an Accountability Partner?

So by now you are probably wondering how and where would I find an accountability partner? Where would I even start?

 

Whether you are looking for someone to keep you accountable along your fitness journey or just life goals. Having someone to keep you accountable is another way to keep you honest with yourself. It eliminates some of your ability to take short cuts.

 

There are “accountability groups” or “accountability clubs” out there that you can research on google and find to be part of. We are also partnered up with an app called Gymcollab that is currently only in the ios store, but is a great start to help you find a workout/accountability partner that could also transfer over into your daily life. The app is quite new so be patient as more users get in on the excitement nationwide. Just know that you are not the only one out there looking for this and the more the word is spread the more people that we can help hold accountable and achieve their goals. So don’t wait, look for those accountability groups or checkout Gymcollab in the ios apple store! (Don’t let the name fool you, its for every level of fitness no matter what kind of fitness you are into.)

-Accountability Addict