What Will Your Resolution Be
It's almost that time of you. New Years is around the corner, everyone's purchasing their gym memberships and getting ready to rock their new Christmas kicks. I love New Years for a few reasons. The first being, seeing how many people in the early weeks of the New Year, commit themselves to trying to better their bodies. Although a lot of them die out after a month or so, what an awesome sight to see so many people at least try. Trying is the hardest part. Getting up, putting on the workout clothes, and getting your ass to the gym when you'd much rather enjoy another hour of sleep. I commonly hear how packed the gym will be in January and how "annoying" it is, with all the phonies trying to get fit. But I find it to be quiet the opposite. You can't be a phony if you're doing the work, even if it is only for a few months.
When I am working with a new client, or a current one who wants to re-align some goals, I l love to hear their resolutions. It is easy to say I want to lose weight, but why? What is your reasonings. List 5 of them 1 being the most important. Many people say losing weight is their goal, but when you break it down it may truly be because they have a vacation in March that they don't want to feel selfconscious about, while wearing a bikini. We all have different reasonings, yet usually the same goal. To look and feel better about ourselves, overall.
So, you have your goal, how do you stay commited to it? Well, I find that there are a few things you can do to keep the momentum of the New Year going.
1. Hold yourself accountable. I'm a visual person, so I have to have it hanging up in front of me to see daily. Create a calendar that you have to mark off everyday. Hang a motivational picture that will help you haul your ass out of bed for that workout.
2. Consider your lifestyle change. You know you want to make a change, and you also know that you can't keep doing what you've been doing because then no results will come. Make some small changes like buying less junk food while grocery shopping, lay out your gym clothes the night before, switch over from sugary coffees to green tea, etc.
3. Get a buddy. Find someone you can workout with, or communicate with about your new journey you've set out on. Whether it is a personal trainer you hire for assistance, a friend to workout with together, or a co-worker you've decided to eat healthier lunches with, having a companion is always helpful!
4. Eating out. No one is saying deprive yourself of anything, that is something I am strongly against. Deprivation causes more binges. When eating out, think veggies, veggies, veggies. Vegetables make you full, and you're filling your body with the right amount of nutrients it needs. If you're like me, you enjoy an appetizer and entree. Look for something that is high in protiens (plant or animal based) and low with unhealthy fats and carbs. Example, mexican food I'd go for a guacamole with chips to share and my entree grilled chicken fajitas without the tortilla.
5. Water. Drink it. Many people don't realize that they struggle with weight loss because they don't drink enough water. When your body is dehydrated it will hold on to water weight. So, make sure to constantly replenish your body with water. Add fruits like lemon, strawberries and oranges to jazz up your water.
It is so much easier to say, oh yeah I've tried that, it doesn't work. Then to admit oh yes, I tried that and I gave up. We love to immeditely blame others for our failures to make ourselves look better. What if for one month, even one week you took ownership for everything in your life. Take ownership for why you are unhappy. Take ownership for why you gained weight this year. Take ownership for what you find you lack in. Just take ownership. Own up to you mistakes, your flaws and your imperfections. These are some of the beautiful things that make up who you are. Don't allow some extra weight see it any different.
If you want a change it is simple. Take ownership. Own up to what you have done in the past to get you where you currently are (good or bad). Acknowledge you want the change, and research how you will do it. In 2016 (almost 2017) we have so many different outlets to learn and grow as human beings that saying something "simply doesn't work" isn't enough of an excuse anymore. So what is it that's holding you back? Is it finances? Are you embarassed? Do you not know where to start?
Here are some options to help you through all your uncertainties.
INSANITY by Shaun T - Be coached and taught to workout in high intensity workouts from the comfort of your own home.
Daily Burn - Hundreds of options of different workouts and levels all in the comfort of your own home.
Sweat With Kayla - Enter challenges, get meal plans, workouts and support from the bbg community on your fitness journey.
Aaptiv - Virtual online classes to get you through different cardio sessions like treadmill or bike intervals.
My Fitness Pal - Track your diet and exercise, community support and tips on health and fitness.
Flipp - Recieve circulars on local stores that have coupons and sales of food items for that week
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You can eat your way to clear skin, healthy hair, a better memory, and even a happier you. Food really is medicine. But is it better than Midol? Perhaps, if you're using--er, eating—it the right way. But on the other hand, there are several foods you'll want to steer completely clear of when your monthly bill comes in. While it may be tempting to reach for a can of soda or a piece of fried chicken to comfort your raging hormones, you're actually doing a ton of harm both internally and externally (like even more period pain. No thanks). Scroll through to learn the best foods to add to your grocery list and which foods you should avoid during your period.
1 / 15Carbonated Drinks2 / 15
Sugary, carbonated drinks like soda contribute to bloating. Stick to water instead. Upping your water intake will actually ease water retention and bloating. Just make sure it's not sparkling water.
Processed Foods3 / 15
Another culprit in the bloating game? High-sodium foods. Processed foods are the biggest source of sodium in your diet. Avoid anything that comes in a package, and you'll keep salt intake down and your belly bloat, too.
Fried Foods4 / 15Cut back on foods containing trans fats, which elevate estrogen levels, to reduce pain during your period. That means fried foods are out. Also, avoid anything with hydrogenated vegetable oil on the ingredient list.
Legumes5 / 15Kidney beans, black-eyed peas, chickpeas, and all legumes cause bloating. Keep them off your plate to keep discomfort to a minimum.
Refined Grains6 / 15Refined grains, like all processed foods, lose much of their nutrient content. This causes them to interfere with blood sugar and regular appetite control, both factors are concerns during your period. Choose whole grains over white bread, pasta, cereal, rice, crackers, cakes, and cookies,
High-Fat Foods7 / 15High-fat foods have a strong effect on hormone activity in the body. Like trans fats, saturated fats can contribute to period pain and inflammation. Avoid heavy meats and dairy to keep your fat intake down, which also regulates estrogen levels.
8 / 15Kale9 / 15When you're menstruating, your iron levels can take a dip, which is why cravings for iron-rich foods during this time are common. But instead of reaching for a cheeseburger, choose leafy greens like spinach, kale, collard greens, and Swiss chard to replenish your body's iron supply.
Oranges10 / 15Consuming calcium reduces feelings of depression and anxiety. Vitamin D regulates the enzyme that converts tryptophan into serotonin, the neurotransmitter that helps regulate mood. Together, calcium and vitamin D ward off PMS symptoms. High levels of calcium can also ease cramps, aches, and pains, acting as a muscle relaxant. Find the winning combo in citrus fruits like oranges, lemons, limes, and leafy greens like the ones mentioned above.
Bananas11 / 15A banana is one of the best mood-boosting foods you can eat, thanks to its high dose of vitamin B6. They're rich in potassium and magnesium, too, which can reduce water retention and bloating. They also help regulate your digestive system, which some women struggle with around this time of the month.
Watermelon12 / 15When the sweets cravings hit, reach for a piece of fruit. Whole fruits provide all the nutrients you need to combat weakness and fatigue. Plus, the natural sugars in fruits like watermelon, plums, figs, and berries help alleviate bloating.
Salmon13 / 15Salmon is the answer to all of your period cramp woes. It's rich in omega-3 fatty acids, which work to relax your muscles, relieving pain. You can also get your omega-3s from walnuts, avocados, pumpkin, and flax seeds.
Broccoli14 / 15Broccoli contains all of the nutrients that play a role in easing PMS symptoms—magnesium, potassium, calcium, and vitamins A, C, B6, and E. Fill your plate to boost your mood, fight fatigue, and combat depression.
Dark Chocolate15 / 15Dark chocolate is a good source of magnesium, which not only tempers moods swings, but it also helps regulate serotonin—the happy hormone. To get the serotonin boost, stick with chocolate that's 60% cacao or higher. Try some of our favorites, like Antidote and Esthechoc.