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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

Easy Accountability-Everyday Functional Beverages w/ Health Benefits

We don’t share many products here, but you will want to know about these functional beverages!

We all want the easiest, quickest way to lose fat and become more healthy. However, thats not necessarily the safest way to get healthier. Losing fat takes time, just as you gain fat over a period of time, it generally takes even longer to lose it.

So, you want to get healthier, stop having swelling in your joints, lose body fat? But not take a pill everyday? Of course, most of us do. Getting healthier the correct way with having supplements available to us in order to help us do this would be ideal, if they tasted good, right?

We’ve found a solution! Supplements/functional beverages that not only taste good, but they aren’t in pill form, are convenient, are all natural, and actually have the correct amount of nutritional formula in them to help your body change. Most people don’t realize having enough nutritional value is very important in order for you to see changes.

Dollar Coffee Club!

They’ve put the health in the habit by creating weight loss coffee for those of us who already drink coffee and want more energy. Why not make the switch? Oh and its delivered right to your door and is only a $1 a cup!

You don’t drink coffee? They have tea as well.

Joint and inflammation problems? Bring on their activeblendz Flex drink that tastes like strawberry lemonade an has 1G of carb!

Sweet cravings? Check out the activeblendz Control that tastes like pomegranate.

Need more fiber in your diet? Bring on the activeblendz Fiber!

There are also a few other products, but one thing that’s great, is they are not trying to be everything to everyone. If you want wellness/functional beverages that offer results and actually taste good Dollar Coffee Club is for you!

 

You can check them out here and even become a DCC lifestyle ambassador/club member yourself!

(Want discounted products & to make easy no-brainer residual income? Join the club!)

http://www.dollarcoffeeclub.com/fitunicorn007

-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

Tracking Your Weight Loss Journey and Plateaus

Whether your are wanting to lose weight, gain weight, or maintain what you are working with tracking your journey can allow you to see exactly how what you are doing is effecting your results. We aren’t going to touch on in detail why tracking is important as we have this post a few weeks ago.

However, if you’ve already started tracking and have found that you are plateauing it may be time to make some changes in order to get the results that you want. One of the first things you should review is are you tracking properly because several individuals do not realize when they are not tracking EVERYTHING including condiments or “eyeballing” their foods. Once you’ve confirmed you are doing this properly it may be time to decrease your macros/calories, but slowly. If you decrease too many calories too fast you may negatively effect your metabolism long term. This can also cause the weight to come back once you start back increasing calories.

Overall make sure you are tracking correctly and gradually decrease your macro/calorie intake. Sometimes its best to hire a coach to help you with this if you are not familiar, someone who has experience doing this.

-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

 

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

 

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.

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