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Start Recruiting Your Supporters

Start Recruiting Your Supporters

The people we see/speak with almost on the daily, i.e. family, friends, coworkers, roommates, etc. — can influence what we do.

Make that work to your advantage. 

This week, try building your social support network by recruiting some cheerleaders and helpers for “Team You”.

You don’t have to dump all your friends and only find new ones at yoga or the gym.

Rather, look for ways that you can incorporate health, fitness, and good nutrition into your daily interactions with the people you know and love.

Along the way, you might have to have some tough, honest conversations about what you need.

You might have to negotiate some changes in your household routines.

But you’ll probably find that most people are rooting for you and want you to be healthier and happier.

Team recruitment 101

The more people you recruit for your team, the better your chances of succeeding on your fitness Journey.

Here are some ideas to help your recruitment success:

Ask for help if you need it. Don’t be a lone martyr all the time.

Look for opportunities everywhere. Be creative. Have fun!

Be patient, but persistent. Not everyone will come around to your new healthy habits right away. That’s normal.

Figure out what YOU need to be your best self, and ask for it. Remember: You need to put your own oxygen mask on first before helping others.

Focus on what you can control. You can’t control other people. You can only be the boss of you. You’re in charge of your actions and your attitude, and you can do lots of things to improve your environment.

These are just a few ideas, remember consistency is compounding over time. 

Go Team You!! 

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The Key to Your Fitness Success

C O N S I S T E N C Y – The most important key 🔑 to fitness. No matter the goal, no matter the plan. Nothing will be perfect. You will fail. You will slip up. If what you do after that makes the huge difference over time.

Think of a time in your life when you overcame a major physical or mental challenge.

Maybe that was finishing grad school. Building a house. Giving birth. Or trying a new activity that scared you. (Sky diving, anyone?)

Recall how hard that challenge was.

How uncomfortable you felt. How you wanted to quit 100 times in the middle of it.

Now think about the person you became afterwards.

Thanks to that challenge, you’re stronger, wiser, and more insightful and experienced.

Above all, you can point to that challenge and say:

I survived that. I did that.

Hang on to that feeling. You’ll feel it again if you’re consistent

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Whats the Beef about Beef?

B E E F – it’s what’s for dinner.  

So what’s all the beef about beef?🥩

Is it healthy? Is it bad for you? Is it bad for the environmental? Is it good for the environment? 

There are so many conflicting opinions about this protein filled substance. 

Here is our opinion on if you should indulge, why, and how.

Beef provides good-quality protein and is also rich in nutrients, such as energy-supplying iron, zinc and vitamin B12 and immunity-supporting selenium.

QUALITY IS KEY:

Since fast food burgers are considered in the realm of red meat, it can give red meat a bad rap.

The meat quality could also be more of an issue than the meat itself.  After all, lean, grass-fed, hormone-free, antibiotic-free beef from happy cows would probably be different than fatty, corn-fed, hormone-laced, antibiotic-bathed beef from cows in crowded feedlots… never mind beef that’s been processed through the fast food factory.

Our Recommendation(from our friends at PN):

  • incorporate a variety of sources of lean protein in your diet
  • eat whole, unprocessed foods
  • eat lots of vegetables and fruits
  • avoid simple and refined carbohydrates
  • eat naturally occurring “good fats”; avoid industrially produced trans fats and hydrogenated fats
  • buy the best quality food you can afford — including grass-fed, pastured beef if you can manage it
  • keep doing all the habits that — overall — add up to good health
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What Supplements Should I Take?

The answer is simple. No matter what you are striving for, there are 5 supplements that will help with your overall health & wellness.

1. Multi-Vitamin: This should be a no brainer. We all know that the fruits and vegetables we eat today, are not as rich in vitamins and minerals as they used to be, and that most people do not eat the recommended 5-10 servings of vegetables per day. So, covering any micronutrient deficiencies you might have, is the first step into getting your body to work efficiently.

2. Omega-3 Fish oil: Promotes cardiovascular health, mental clarity and great for decreasing the body’s inflammatory response to exercise and stressors.

3. Protein:  Incorporating a high quality protein powder to you daily routine to promote post rock out recovery, maintain lean muscle mass and supports immune function

4. Branch Chain Amino Acids: Help promote muscle recovery, support metabolism, and can increase and maintain lean muscle mass and strength, especially as you age

5. Digestive Enzymes: The nutrients in the foods you eat are essential for recovery, health, and performance. To break down and absorb the nutrients from food, your body secretes enzymes. Aging, stress, and high-intensity exercise can impact your body’s natural digestive response, denying your body the nutrients it needs. So by taking these Enzymes your body can absorb nutrients more effectively.

Be consistent with taking your supplements. You might not feel a difference after the first dose, but soon you will be feeling the effects in your energy levels, sleep, digestion, etc.  It’s also a great idea to have any supplements that come in pill form with food. That way you don’t upset your stomach.

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EXTRA as an avocado. Why is everyone crazy about avocados?

E X T R A – it’s ok Avocado, we’re extra too. So what’s up with avocados? What is all the craze about?

 

Well here is the 411 on Avocados. Avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). MUFA’s are the good fats that help lower bad cholesteral.

Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. As well as a 15g of fiber per avocado.

Healthy Fats are essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system. GO AVOCADO! #strongleanhappy #AVOCADO #EXTRA

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Beauty Fitness and Beauty Fitness Information Health Diet healthy mind

Mindful Meditation

Mindfulness is the psychological process of bringing one’s attention to experiences occurring in the present moment, which one can develop through the practice of meditation.

Mindful Meditation: Bringing one’s complete attention to the present experience on a moment-to-moment basis

There have been lots of attention being paid to meditation and living in the moment recently. If this sparks your attention, but you are not sure how to meditate or practice mindfulness, here is a great way to begin.

A Simple Meditation Practice
  1. Sit comfortably
  2. Notice what your legs are doing
  3. Straighten your upper body—but don’t stiffen
  4. Notice what your arms are doing
  5. Soften your gaze or close your eyes
  6. Feel your breath enter and exit your lungs
  7. Notice when your mind wanders from your breath
  8. Be kind about your wandering mind, some days will be better than others, start with 10 minutes and then increase as you become more focused and mindful.

Being mindful and practicing meditation has so many benefits from reducing stress and anxiety, being a happier person, and even a healthier brain!

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5 Key Steps to Avoid Weight Gain During Travel

Step 1 – Make a Game Plan

Even in the smallest towns there are places where you can get a workout in. If its extra money you’re  worried about spending on a la carte gym fees, I will let you in on a secret I have been using for years.  Put on your workout clothes, head to desired gym, (even better if its with friends or family that already go to that gym), approach the front desk and say, “I’m new in town and I’m thinking of living in this area and would really like to check out your facilities” Stress to them you don’t want a sales pitch, and in high-end gyms like Lifetime and Equinox they will not pressure you into talking about getting a membership, instead will have you sign a waiver and let you workout for that day or week for free. And BOOM, free workouts. DONE. The reason you say you’re moving to the area is, if they see an out of state ID they will assume you are only visiting, not interested in a membership, and force you to pay absurd day fees up to $50/day.

Step 2 – Consistency

Sticking to your regular schedule as closely as possible…. Set your regular alarms and add in some meal alarms so that you don’t forget to eat by getting side tracked by your travel plans or adapting habits of your travel partners.  You’ve worked so hard to get where you are, why adapt to them, make them adapt to you.

Step 3 – Recovery

Staying hydrated, getting ample sleep, and properly recovering from the stressors of travel and working out is key to keeping your adrenal glads and hormones in check. Cortisol, our “fat storage hormone” can get thrown out of whack with constant stress. Keeping mental and physical stress to a minimum will help prevent weight gain from settling around your waistline and a host of other issues such as irritability and depression.

Step 4 – Be Selfish

Going out to eat doesn’t have to be a bad thing. You just have to own up to your needs and don’t be afraid to ask for substitutions and special requests. With the growing number of food sensitivities and allergies, making the server aware of your nutritional needs is no longer something you should be scared about.  Be very polite, ask as many questions about the dishes as you see fit.  When your food arrives and you’re happy with your meal, it will be worth the pain and suffering you endured to ask a few simple questions.  BUT along with this comes the compensation.  Don’t forget to tip, and tip well. Its only fair, since you were a POLITE pain in the server’s ass, to reward them with a fat tip (at LEAST 20%).

Step 5 – Always BYOF

And Finally, Bring Your Own Food. And I know what your thinking, “Naaaaw, I’m good”, those sexy black leather pants you packed won’t love you back if you don’t. Trust me, this part is essential. Keeping on track with meal timing and paying attention to your hunger when you are out of your element will be the single most important thing you can accomplish to avoid weight gain during travel.  Pack snacks in your carry on and even your suitcase for healthy options when there is none.  This includes a few servings of your favorite protein, nuts, quest bars, organic jerky and don’t forget your supplements. If you’re feeling like these will take up too much real estate in your luggage, separating your supplements in ziploc bags and then placing them in your protein shaker saves on a lot of space. Plus by packing some snacks, this will save some space in those leather pants, and to me that’s worth more than taking up extra space in your suitcase.

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Fitness Information Health Diet

Happy and Healthy Chocolate Protein Donuts

INGREDIENTS:  

1/4 cup of chocolate flavored beef protein (I used Paleo Protein)

 1/4 cup of vanilla vegan protein (I used Thorne vegan protein, its a blend of pea and brown rice proteins)

1 cup liquid egg whites

3 Tablespoons of plain unsweetened greek yogurt or almond yogurt (I love Kite Hill Brand)

1/4 cup coconut flour

1/2 cup unsweetened almond or coconut milk

1 teaspoon of baking soda

2 Tbsp of granulated Stevia or monk fruit

1 Tbsp organic honey

2 Tbsp pure cocoa powder

1/3 bar of 70% cocoa (or any % you like) dark chocolate bar

*OPTIONAL – Chocolate sprinkles

DIRECTIONS: 

1. Preheat oven to 325 degrees F.

2. Set aside chocolate bar

3. Blend all other ingredients with an immersion or hand blender

4. Pour the batter in a greased donut tray. I used a silicon pan.

5. Bake for 20 minutes or until a knife inserted comes out clean

6. Once baked. Let them cool for 5-10 minutes.

7. Place chocolate bar in a sauce pan or microwave safe bowl and warm until melted, stop and stir every 15-20 seconds so it does not burn!

8. Place the donuts on a piece of parchment paper.

9. Drizzle or dunk them in the the dark chocolate. Add sprinkles if desired.

10. place in freezer for 10 minutes to set the chocolate.

11. Remove the donuts from the freezer and place in a glass or BPA free container.

12. ENJOY!

SERVINGS: Makes 8-9 Donuts

MACROS: 105 Kcals Protein 10g Carbs 7g Fat 3.5g (with out sprinkles)

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Thin Mint Protein Cupcakes. Soooo Good, You Feel Bad.

I was reminded today of this delicious Cupcake recipe I made almost 2 years ago. If you’re like me and you love thin mint cookies but you have a gluten allergy, THIS is a special treat for YOU.  This is a great way to Treat Yo’ Self, with out the added sugars as well. So Happy Holidays, and Enjoy this healthy, low carb high protein treat!

 

 RECIPE:

3 Servings –  (6 scoops) Thorne Vegan Max Protein powder in Chocolate Chip Mint (can sub for chocolate protein)

1 scoop – Organic Gluten free Hi-Protein Pancake/Baking Mix

1 Avocado

1 egg

1 cup Unsweetened Almond Milk

3 TBSP Agave Nectar

2 TBSP Cocoa Powder

1-2 Drops of Peppermint Essential Oil

2 TBSP Coconut Oil

3/4 tsp Baking Soda

1 tsp Baking Powder

1/4 cup Dark Chocolate chips

Preheat Oven to 350 degrees F.

Mix all ingredients except chips in Vitamix (or similar blender) until smooth, then fold in Dark chocolate chips at the end.

Spoon into cupcake papers, and bake for 25-30 mins. Knife should come out relatively clean when done.  Makes 12

MACROS CONTENT:

P: 8 F: 5.5 C:15 – 135 KCals

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Fitness Information Health Diet

Fit Fall Food Favorites

Welp! Fall is here and if your anything like us, it’s time for comfort food, but without increasing your waistline. There were so many favorite fall recipes, that we had to ask for some help to decide our top 2 fall recipes.

So we asked our Founder, Amanda Barton, “What is your favorite healthy fall recipes?”

This Was Her Response

“I am definitely one of those cooks that just make things up as I go, so I often forget to write down my recipes.  This favorite is one fresh on mind, as I made it last week!  This non-dairy Chicken broccoli cheese soup is one you just cant forget, its easy and amazing.  You might be thinking, “non dairy? EW”, but actually its unforgettable and you would never know its dairy free. ”

Amanda’s Chicken Broccoli Cheese-less Soup:

Cooking Method:

Crockpot

Grill or I use my T-Fal electric grill (for chicken)

Ingredients:

1 Frozen Bag of Bonafide Organic Chicken bone broth

2 bags Organic Frozen Broccoli

1 bag Follow your Heart shredded vegan cheddar cheese

1 bag Follow your Heart shredded vegan mozzarella cheese

1/2 container Follow your Heart  vegan parmesan cheese

1 cup unsweetened almond or coconut milk

2 lbs Grilled chicken breast (I like to cook ahead, and throw in just before serving, or make the soup, then grill chicken to throw in at the end)

1 tablespoon of each: Garlic, Black Pepper, & Himilayan Pink Sea Salt

Preparation:

Unthaw your bone broth in the fridge the day before

Add broth and broccoli to crock pot, Let broccoli unthaw and warm with the bone broth in the crockpot, approx. 1 hour on high

Once warm, add your almond or coconut milk,  your “cheeses” , and your spices

Let this cook on high for 4 hour or on low for 6-8.

Take prepared grilled chicken, cut in cubes, add to soup about 20 minutes before serving.

Macros/serving (Makes 10 Servings):

Calories: 246

Protein: 28g

Fat:16g

Carbs: 14

 

Next we something everyone in your family should love

This is a creation, that Amanda made last fall, and we had to share. This time she actually wrote it down for us, and we were so happy to find it. She commented “this is a no brainer, if you love hearty soups, and you want something everyone should like, go for this chili. It’s also time saving, healthy and delicious. I love to take this to football viewing parties, potlucks and freeze the leftovers, if there is any!

Southwest Chicken Chili

Cooking Method:

Crockpot

Grill or I use my T-Fal electric grill (for chicken)

Ingredients:

1 can Organic tomato sauce

1 can Organic diced tomatoes

1 can Organic black beans (drained

1 can Organic Kidney beans (drained)

1 package Organic frozen yellow corn

1 cup tomatillo salsa

1 Medium onion finely Chopped

1/4 package Follow your Heart  vegan pepper jack  cheese – to sprinkle on top

2 lbs Grilled chicken breast (I like to cook ahead, and throw in just before serving, or make the soup, then grill chicken to throw in at the end)

1 tablespoon of each: Garlic, Black Pepper, & Himilayan Pink Sea Salt,

2 tbsp dry Mexican seasoning or taco seasoning

Preparation:

Turn crockpot on to desired time to cook. (if your making the morning and won’t be home for 8 hour, put it on low)

Toss in all sauces, beans, veggies and spices, stir to combine

leave until desired cook time 4-8hours

Throw in cooked grilled chicken 20 mins before serving.

Sprinkle on the “cheese” once your ready to eat

*optional* add dollop of sour cream, or plain greek yogurt to the top

Macros/serving (Makes 10 Servings):

calories 262

Protein: 30g

Fat:6g

Carbs: 22