Posts

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

Small Changes that Lead to a Healthier You

Its much easier than you think. Making small changes to your habits can get you started not he right track to be healthier and feel better.

  1. Losing 1LB a week means you’ll be 52 pounds lighter in a year. Losing just 5 to 10 percent of your body weight can improve your blood pressure, cholesterol, and blood sugars, according to the Centers for Disease Control and Prevention. 
  2. Once a week take a trip around your local big box store and you will add an extra 12 miles a year.
  3. Take the stairs instead of the elevator, you will burn double the calories. 
  4. Olive or coconut oil instead of butter- This can reduce your risk of heart disease.
  5. Cut your tv time by a few hours- it’s been said that those who watch tv  6 or more hours a day live shorter lives.
  6. Go to bed 10 minutes earlier- Most of us need between 4-6 hours of sleep a night. 8 isn’t always necessary.

-Accountability Addict

What are HIIT workouts & Why you should do them?

HIIT training is when you give all out, 100% effort through quick, intense bursts of exercise, followed by short, sometimes active rest periods.  

Reasons you should do HIIT workouts…

-Its efficient for a busy schedule.

-You burn more fat and it puts your bodies repair cycle into hyperdrive.

-You’ll build a healthier heart as you push yourself into the anaerobic zone.

-There is no equipment necessary which makes it more ideal, especially when travelling.

-You lose weight, not muscle.

-You’ll increase your metabolism. HIIT stimulates the production of your HGH (Human Growth Hormone) by up to 450% during the 24 hours after your workout.

-Due to not needing any equipment you can do it ANYWHERE.

-Accountability Addict

Dieting vs. Lifestyle Changes

Knowing the Difference…

Dieting does not work long term. The changes you make in your diet and workout routine must be sustainable in order for you to maintain the weight loss. Once you start something you must stick with it to keep the results achieved. This is one thing most of us don’t take into account when dieting.

Our bodies plateau for a reason.

This goes for your competitors as well. In order to achieve their results the changes they make are temporary as most do not want to maintain the diet and workout routine year round. Dieting fails for long term weight loss, plain and simple.

In order to achieve better results you must make an additional change and continue with whatever that may be.

If you want to maintain your results, continuing what you did to get there is the only answer so remember, make it sustainable.

-Accountability Addict

How to Develop Healthier Habits

Beginning a journey of change can be overwhelming and stressful. Developing healthier habits isn’t always easy, but is possible if you know where to start and the steps to take. We’ve listed a few below to get you started, especially for those new year’s resolutions.

-Plan: Make a plan that is sustainable and stick to it. Write it down, put it in your phone, or put it somewhere that you are constantly reminded of it.

-Change your surroundings: Sometimes we grow out of our situations or circle of friends and that’s ok. Making a change in your surroundings and or circle of friends you surround yourself with can be one of the biggest life changing and goal accomplishing changes you can do.

-Ask for Support: Ask for help when you don’t know where to start. Look for resources and or get an accountability partner. An accountability partner can be so helpful in not only your fitness journey, but also your daily life goals.

-Track your progress: Whether your are tracking in an app or writing it down tracking your goals and progress are so important in order to show where you started, are at, and where you are going. Its harder to avoid or not do something if it’s right there in front of your face as a daily reminder.

-Dream: If you don’t dream and set goals you will never know the possibilities, but also don’t forget to start by setting short term goals that lead up to long term bigger goals. Don’t let people talk you out of your goals and remember it’s only failure if you don’t learn from it.

-Fill your time with healthy activities: Change your daily routine and incorporate healthier activities and other activities that you learn from daily.

-Reward yourself: From your goals, don’t forget to reward yourself as you reach them.

-Be patient: Patience isn’t most of our virtues, but being patient is so important as you aren’t going to see immediate change overnight for just about any goal you set. Consistency is key when setting, executing, and reaching almost all goals big or small. Greatness takes time.

What should you do? WHY?

Accountability in general can be a struggle to keep up with, especially at the start of the new year. Everyone has their 1, 2, or 3 resolutions and so many of us are trying to figure out where it fits in our schedules and where we will find the time. The one major question you should be asking yourself is why? Why are you making this resolution and what makes January 1 2017, 2018, 2019, 2020, 2021, etc the specific start date?

It shouldn’t be. Just find YOUR WHY. Remind yourself daily, multiple times a day, what that why is.

Then comes the WHAT. What are you going to do to get there? Do you have a plan? Is it sustainable for your lifestyle, work schedule, and personal life? Here’s your very simple answer: It’s about CONSISTENCY, SUSTAINABILITY, and ACCOUNTABILITY. It doesn’t matter what the date is.

There is something out there for everyone and we give you a list of our top 20 to think about below. Try something and if it doesn’t work, try something else. We are all different, at different places in our lives, and the same thing may not work for the same 2 people.

1. Weights in the gym

2. Strength training using body weight

3. Cardio; HIIT, LISS, MISS, HISS

4. Sports; Volleyball, basketball, baseball, softball, tennis, powerlifting, etc

5. Crossfit

6. Yoga or hot yoga

7. Pilates

8. Running

9. Triathlons

10. Biking

11. Spin Class

12. Hiking

13. Trail Walking

14. Walking

15. Barre

16. Surf Set

17. Swimming

18. Plyometrics

19. Dancing

20. Kayaking

-Accountability Addict

New Year, New You!

Are you ready? Ready for a change, more accountability, new goals, and new accomplishments? We are keeping this short, but sweet for the new year.

Set goals that scare and excite you all at the same time. Our partner Gym Collab is now in the Apple store and ready to help you find your accountability/workout partner no matter what kind of workouts you do. Be patient with us in regards to our updates as we are working out the kinks, but check it out! Tell all your friends and family! Lets make this year your best year of goals reached!

Happy New Year!

-Accountability Addict

10 Workout Accountability Tips For Traveling

We will all be busy during the holidays and some of us will have quite a bit of travel planned. Its best to have a plan when traveling and make sure to hold yourself accountable during this busy season. See our tips below to make the most of it and stay on track.

    1. Start with a big HEALTHY breakfast.
    1. Drink at least a gallon of water while traveling. This will help with digestion.
    1. Take the stairs when you can.
    1. Don’t look for the closest parking spot.
    1. Drink tea if you want something other than water.
    1. Snack on fruit or something healthy between meals.
    1. If you are staying at a hotel or family members home go grocery shopping when you arrive instead of eating out.
    1. Know what you are eating.
    1. Walk as much as you can instead of being in the car.
  1. Have a workout plan that doesn’t require any equipment and can be done anywhere.

-Accountability Addict

Accountability Around the Holidays

Accountability around the holidays can be a challenge for many as we are all traveling, cooking not so healthy food, healthy food, and corralling kiddos. That doesn’t mean that you can’t stick to your diet or forget your workout routine. There’s nothing wrong with being a little flexible with either, but holding yourself accountable is still very important.

Some tips to remember when family cooks all of the yummy unhealthy food is everything in moderation if you indulge, when family offers you certain sweets you can politely say ”maybe next time”, and schedule your workouts even if you decrease how often you are working out. Having a plan is the key to staying accountable and on track.

-Accountability Addict

What are Macros?

You’ve probably heard the term “macro” before. There are many fad diets out there and then there is the option of counting macros. There is more to counting macros than just calories. Macros are the proteins, carbs, and fats that make up your calories. The other stuff is called “micronutrients.” These are the vitamins and minerals your body needs.

1 gram of protein is 4 calories. 1 gram of carbs is 4 calories. 1 gram of fats is 9 calories. Counting macros can help you make smart food choices and be able to fit in other foods you enjoy as well. This is also a good way to get  handle on portion control. Learning your caloric goal is the first step if you want to start following a macro diet or lifestyle. Next would be to get a food scale. Counting macros are a good way to hold yourself accountable to what you consume daily.

There are several macro lifestyle website and apps out there to help you. See our list below.

www.iifym.com

APPS:

Myfitnesspal

Loseit

My Macros+

-Accountability Addict