Monday, July 18, 2016

Getting Back On Track When You Have Strayed From Your Plan

We have all been there......We set out with the best plan of action to reach our health and fitness goals, execute it with precision and dedication and something comes up and knocks us off course. There are always going to be times when we stray from our plan but that doesn't mean all hope is lost. Getting back on track when we have strayed from our plan can be fairly easy to fix. Listed below are a few tips on how to identify pitfalls and ways to stay motivated when those pitfalls come to stay on plan.

  1. Snack Attacks: One of the biggest pitfalls to diet success is snack attacks. Snacks are a tough obstacle to get around. There are so many temptations every where we look. The best plan to beat out the snack attack and get back on track is to be prepared and utilize meal prep as our ally. Being prepared and already having things ready to munch on when a snack attack hits is the best offense. Meal prepping doesn't have to be a huge task. It could simply mean taking 20 minutes one day a week to cut up some fruits and vegetables and put them in containers for easy access. Doing this one simple thing can help out dramatically in getting back on track.
  2. Meal Planning: Planning out meals for the week can be a huge game changer. Not only does it take the guess work out of what the next meal will be but it also makes being prepared that much easier. It is a simple step that can make a huge impact in getting back on track. Make sure to add in a large variety of healthy whole foods, healthy grains and lean sources of protein. 
  3. Daily Exercise: Getting back on track with an exercise routine that isn't overwhelming can be key into turning things around. Not everyday has to be spent in the gym lifting as much weight as possible and spending hours on the eliptical. Daily exercise can be as simple as walking at a brisk pace for 30 to 40 minutes after work. It could be spending the day biking with family or friends or it could be a dance off in the livingroom to some favorite tunes. What ever it is the key is to be in movement and to raise the heart rate. Utilizing weights and HIIT cardio routines can definitely jump start the heart rate and get things back on track. Aiming for at least 30 minutes of exercise daily can be a great starting point. Optimally movement through out the entire day is best and can add up to way more than 30 minutes. Make a game out of how active you can be throughout the day. 
  4. Sleep: This one might not be as obvious for getting back on track but is vital to success. Allowing the body enough time to recoup and rest from the days activities is crucial in reaching health and fitness goals. Getting at least 8 hours of sleep a night helps the body run at its optimum efficiency and also helps relieve stress, creates better mental clarity and allows the body to repair itself and build muscle tissue. Sleep is extremely important in getting back on track. Make it a priority!
  5. Staying Hydrated: Drink lots and lots of water. Nothing will keep you hydrated better than water and staying hydrated is also a major player in getting back on track. It is awful tempting to drink up on sugary drinks, coffee and tea but the truth is, most of those drinks come with a lot of extra calories and can make thirst even worse because most of them actually dehydrate the body. Drinking them once in a while is okay but the main beverage to consume is water. Depending on activity levels, drinking 2 liters of water or more can help the body function at its optimal level while also balancing out hunger cravings and body bloat. Drink up!

As you can see getting back on track can be fairly easy by implementing the above tips. The most important thing to remember is to not be to hard on yourself. The towel hasn't been thrown in just because you strayed off course. Getting back on track just means the reset button has been hit and the next level is ready and waiting. Are you ready? What are some things that you do that have helped you either get back on track or stay on track? Share in the comments section. I would love to hear what some of your tips and tricks are.

Tuesday, June 28, 2016

3 Incredible Summer Salad Recipes - Easy, Fast and Delicious!

The summer season is upon us and is starting to kick into high gear and so are my summer food cravings. Lately, I have been craving summer salads. One of the things that I LOVE about summer salads is that there is no limit to the variety and creativity of what can go into your salad. You can constantly change things up depending on your mood and what you have on hand. Today, I am bringing you one of my favorite YouTubers The Domestic Geek. In this video she shows you how to make three amazing summer salad recipes that are not only delicious but easy to make too. I also want to add that they are pretty darn healthy. That's a win-win situation right there. Check it out!

If you would like to make any of these awesome recipes, the recipes are listed in the description box of the video. Give them a try. Your taste buds will thank you! What are some of your favorite summer salad recipes? Favorite ingredients to work with? Share in the comments below and also make sure to subscribe to my blog to stay connected and up to date on the latest things happening. Also make sure to check out The Domestic Geek YouTube channel for more fabulous and fun recipes to make.

Monday, June 13, 2016

Garmin Vivosmart HR - The Benefits of Using An Activity Tracker

I procrastinated for the longest time over getting an activity tracker for myself. I pondered on if it was worth the money. I wondered what kind of benefit an activity tracker could possibly do for me that any numerous phone apps couldn't. And then.....I finally caved and got one. And when I say I caved and got one, I really mean I was selected and given one for testing purposes which made the selection process quite easy. The activity tracker that I received is the Garmin Vivosmart HR. To say that I am pleasantly surprised by how useful a tool this is would be an understatement. I have always considered myself a fairly active person but after getting this activity tracker I soon learned I could be doing WAY more.

Friday, June 3, 2016

C9 Power Core Compression Racer Back Sports Bra Review

Okay....sorry to all the guys out there but this post is aimed at my all of my women readers today. Its time to talk sports bras ladies. It can be a hard task to find a good one. One that offers support, doesn't suffocate you and even looks cute can be near impossible to find. Being that I work in the health and fitness field I am constantly on the look out for a really good sports bra not only for myself but also for clients. The C9 Power Core Compression Racer Back Sports Bra by Champion is a winner!

From Drab to Fab - 10 Fun Ways to Burn 100 Calories

Have you ever stopped to wonder just how many different ways you can burn 100 calories? If you are anything like me, then we are always on the hunt for a few fun creative ways to get in a little extra calorie burn throughout the day. Today I am teaming up with CHOBANI to share their fun and easy ways to burn 100 calories. Some of them you may already be doing but a few of them could become new favorites. A couple of my favorite ways to stay active throughout the day when I can't get in my normal gym workout routine is to go for a walk around my neighborhood or play frisbee disc golf. When the weather is nice and warm outside I love walking the beach and taking in the fresh air. Getting in some activity throughout the day doesn't have to be drab and boring but it is essential to maintaining a happy healthy lifestyle. Listed below are a few creative ways to get in an easy 100 calorie burn and have fun while you are at it:

Finding the right snack to fuel up on after getting in all these fun activities is extremely important. You want the snack to be filling without being loaded with tons of junk and fat. After all a healthy balanced body is based on the 80/20 rule.......80% diet and what you fuel your body with and 20% exercise and staying active. Greek yogurt is a perfect option to fuel your body up right. Not only is it filling but it is loaded with lots of healthy proteins and nutrients and is low in fat. One of my new favorite go-to snacks to have after an active afternoon is the new CHOBANI SIMPLY 100 Crunch. Packed full of awesome goodness and only 100 calories each, this greek yogurt is a refreshing choice to grab when you need a snack. With combinations like Blueberry Cookie Crumble and Strawberry Chocolate Truffle how can you go wrong? If you head over to the CHOBANI website you can download a coupon for $1.00 off of your purchase. It couldn't be simpler to print off a coupon and head to the store to try some of this great greek yogurt. I have discovered that the Strawberry Chocolate Truffle is my new favorite followed by the Mango Cone Crisp. It has a very nice flavor and I LOVE having the extra crunch in my yogurt. I can eat this and enjoy without feeling any sort of guilt. If you are into making smoothies the CHOBANI website also has a few delicious looking smoothie recipes to try out. While I haven't made the smoothie recipes yet, they look delicious and I am planning on making a few of them up very soon! 
What are some of your favorite ways to stay active throughout the day? Has bouncing on your kids trampoline become your new favorite thing to do when no one is looking? Besides going to the gym and working out what are some of your favorite ways to stay active throughout the day? Share them in the comment section below and be sure to grab the coupon on the CHOBANI site and try out the new CHOBANI Simply 100 Crunch.  It really is a great way to fuel up and not have to worry about any negative consequences.

Thursday, June 4, 2015

The Importance of Putting "You" Back In Your Diet

On any given day and at any given time we are inundated with conflicting health and diet information. Each side touting the why's and how's of why their plan is superior to all others. Is Paleo the king? Is Vegan really the end all be all? Are vegetarians the middle ground? There is so much conflicting information and so many different points of view that it can be rather difficult in finding the right path for ourselves. The truth is, not one single plan will be right for all people. Some people will flourish on an all raw fruit and vegetable diet, while others will dwindle and have little success with that plan. Other people may do extremely well with the Paleo diet and see wonderful success while others will hit a wall and not attain the goals they were hoping for. The problem isn't lack of effort or that the plan or diet itself is wrong but rather that we are all so uniquely wired in DNA and gene structures that diets need to be tweaked and modified for our own unique needs.

Tuesday, May 26, 2015

Quick and Easy Lunch Idea - Spicy Chickpeas with Lemon Water

I am always on the look out for fabulous quick and easy lunch menu ideas. The easier the better. I am always bustling around and trying to get so much done during my day that I don't want to take a whole lot of time to prepare lunch. That is one of the reasons why I love this Spicy Chickpea recipe so much. From start to finish the recipe takes about 6 minutes and the result is so yummy! It will please your taste buds and leave you feeling satisfied and full. Give it a try and let me know what you think! Don't be afraid to experiment with different variations of spices too. This recipe can handle a multitude of different flavor combinations and can also be made ahead of time if needed.