10 Ways To Stay Mentally Healthy

Enjoying mental health means having a sense of well-being, being able to function during everyday life and feeling confident to rise to a challenge when the opportunity arises. Just like your physical health, there are actions you can take to increase your mental health.

BOOST YOUR WELL-BEING AND STAY MENTALLY HEALTHY BY FOLLOWING A FEW SIMPLE STEPS.

1. Connect with others. Develop and maintain strong relationships with people around you who will support and enrich your life. The quality of our personal relationships has a great effect on our well-being. Putting time and effort intobuilding strong relationships can bring great rewards.

2. Take time to enjoy. Set aside time for activities, hobbies and projects you enjoy. Let yourself be spontaneous and creative when the urge takes you. Do a crossword; take a walk in your local park; read a book; sew a quilt; draw pictures with your kids; play with your pets – whatever tickles your fancy.

3. Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club; a band; an evening walking group; a dance class; a theater or choir group; a book or car club.

4. Contribute to your community. Volunteer your time for a cause or issue that you care about. Help out a neighbor, work in a garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world. An effort to improve the lives of others is sure to improve your life too.

5. Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – home workouts, gardening, vacuuming, and dancing all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.

6. Challenge yourself. Learn a new skill or take on a challenge to meet a goal. You could take on something different at work; commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals builds skills and confidence and gives you a sense of progress and achievement.

7. Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.

8. Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocussed time each day to refresh; for example, let your mind wander, daydream or simply watch the clouds go by for a while. It’s OK to add ‘do nothing’ to your to-do list!

9. Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment – feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practicing mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health.

10. Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your doctor (GP) about where to find a counselor or community mental health service. The perfect, worry-free life does not exist. Everyone’s life journey has bumpy bits and the people around you can help. If you don’t get the help you need first off, keep asking until you do.

LEARN MORE ABOUT OUR HEALTH COACHING PROGRAMS HERE

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Sweet Potato Pie

You may not know this about me, but I LOVE to cook...I've had a passion for healthy cooking eer since I started to realize that many of the foods I was eating didn't make me feel good, and ever since I've been a kitchen queen, modifying recipes to fall into my dietary habits.

NOW I BRING TO YOU A THANKSGIVING SWEET POTATO PIE.

This recipe was born due to the imminent haoliday gathering to which I needed to bring a dish, and a free 50 pound box of sweet potatoes I was given by our local pork farmer (pork rancher? I'm not really sure about that one...) and my new found ability to eat duck eggs.

I haven't been able to eat chicken eggs for years (think serious bloating to the point of uncomfortableness and gas that even my husband can't handle) even in baked goods, which typically puts a serious damper on pie making and all baking in general.

When you're trying to bake Gluten Free, Dairy Free, Soy Free, and Egg Free, most of the time it just doens't turn out. Add on top of this my aversion to added sugars and the last time I had a truly good baked product was so long ago I don't even know when.

I'd seen recipes for sweet potato pie before, but had never actually had one myself. Most of the time sweet potatoes at Thanksgiving involve marshmallows, which I think are disgusting, so I usually avoid them. I like my sweet potatoes roasted with a little salt, olive oil, and cayenne pepper...but that's another recipe.

So when I was asked to bring a dish to my aunt's house my first thought went to Sweet Potato Pie.

Unlike pumpkins, sweet potatoes are naturally sweet, so I probably wasn't going to need to add much sweetner (if any) to achieve a dessert. My afore mentioned dislike for sugar (thanks in part to a sugar detox I did several years ago) has led me to create desserts that other's have politely called "food". In otherwords, they don't taste sweet to people who's sensitivity to sugar hasn't been reset to normal, and instead simply taste like whatever food they were made from. My attempt at pumpkin pie last year was re-named Pumkpin Casserole.

"But this year will be different!" I told myself. Thus the following dessert was born.

IT IS PALEO FRIENDLY, GLUTEN FREE, DAIRY FREE, SOY FREE, AND SUGAR FREE.

SWEET POTATO PIE

FILLING INGREDIENTS:

~ 2 Sweet potatoes (about 1.5 lbs)
~ 6oz full-fat Canned Coconut Milk
~ 3 duck eggs (if you can eat chicken eggs they work just fine too!)
~ 1 tsp. Vanilla extract
~ 1 tbsp. Ginger Powder
~ 1 tbsp. Cinnamon Powder
~ pinch Himalayan or Sea Salt
~ Vanilla Stevia to taste (I used 15 drops of the NuNaturals Vanilla Stevia, which is the best tasting one I've found...stevia can add a funny taste if it's not a good one, or if you use too much, so go slow with this)

~ Note on the spices: I like my pie spiced. I started with 1 tsp. each of the cinnamon and ginger but couldn't taste them after mixing the filling, so I ended up adding 2 more tsp. of each for a total of 1 tbsp., but if you don't like as much spice as me, feel free to start smaller and work your way up. 

CRUST INGREDIENTS:

~ 1 cup Pecans
~ 1 cup Almonds
~ 1/2 cup coconut (or oat) flour
~ 5 Medjool dates, soaked in hot water till soft (save the soaking water!!)
~ 4 tbsp. Coconut Oil
~ 1 tsp. Cinnamon Powder
~ 1 tsp. Ginger Powder
~ pinch Pink Himalayan or Sea Salt 
~ water as needed 

DIRECTIONS:

~ Pre-heat your over to 350
~ Wash your sweet potatoes, place them on a baking sheet, and poke holes in them all over with a fork 
~ Bake them in the over for 45-55 minutes, or until tender all the way through

~ Once your potatoes are done, cut them up in to big chuncks so they cool faster. Meanwhile make the crust.

~ Place the crust ingredients into a food processor and blend until smooth. Add water only as needed to achieve a smooth consistency, but not so much that your crust gets soggy, you want it to be easy to work with to mold into your pie pan. I used the soaking water from my dates for this part.
~ Once your crust is mixed well, press it into your 9 inch pie pan spreading evenly
~ NOTE: This makes one thick pie crust. The filling recipe makes enough for two pies, but I didn't know this till I was done, so you could potentially make two pies with this crust, it will just be thinner. (Plus I only have one pie pan so I can only make one pie at a time ;) )

~ Once the sweet potatoes are cool and the crust is out of your food processor, add all of your filling ingredients to your food processor.
~ Make sure to wait to add all the spices and Stevia until it's all blended together so you can taste as you go along and adjust as needed. You can always add more spices and stevia, but you can't take it out again!!
~ Now some recipes called for you to peel the skins off the sweet potatoes, but I didn't and it turned out just fine.
~ Blend the filling in your food processor until smooth
~ Pour the filling into your crust and return to the oven for 45-55 minutes, or until the internal temperature reaches 160-180F

~ Remove from the oven and allow to cool. 
~ Serve to friend's, family, and yourself of course!!

I HOPE YOU ENJOY THIS RECIPE AS MUCH AS I DID, AND IF YOU LIKE IT , PLEASE SHARE IT! 

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5 Steps To Building Habits

ONE OF THE UNFORTUNATE FACTS OF LIFE IS IT IS MUCH EASIER TO CREATE AND STICK TO A BAD HABIT THAN IT IS TO CREATE AND STICK TO A GOOD ONE. THE WHYS OF THIS GO BACK TO THE ORIGINS OF HUMAN NATURE. SUFFICE TO SAY THAT WHEN IT COMES TO CREATING HEALTHY HABITS, IT PAYS TO FOCUS ON THE POSITIVE.

While it’s difficult to try to change old bad habits, it is far more effective to focus on creating new good ones. Doing so actually creates healthier pathways in your brain and makes you more creative.

Creating habits helps alleviate decision-making fatigue by decreasing the number of decisions we have to make. Do things regularly and you won’t have to fret about whether you will or you won’t.  One less decision to stress you out. Bonus: Improving your life.

While conventional wisdom says creating a new habit takes 21-28 days, the UK Health Behavior Research Center’s study that showed it took 66 days on average to form a new habit. Habits are hard to create and harder still to maintain.

SO WHAT ARE SOME EFFECTIVE WAYS TO FOSTER HEALTHY HABITS THAT YOU CAN IMPLEMENT IN THE NEXT 66 DAYS? 

1. BE CLEAR ABOUT YOUR GOAL.

Know exactly what you want. Commit to it.  Make it specific. Write it down. Make it public. Type it in italics to show importance.

2. STRIVE FOR CONSISTENCY OVER PERFORMANCE.

It matters more how often you do something than how well you do it. So keep doing it.

A great tool to help you get into a routine is to record your progress. It will keep you honest about doing it and keep you focused on your goal.  In the process, most people discover that tracking progress can be a lot of fun.

3. MAINTAIN POSITIVITY.

This is easier said than done but there are some basics that will help:

~ Get support. Whether it’s a workout buddy, a coach, or just someone who can talk you out of a funk, you need people like this for encouragement and especially when the going gets tough.  And it will. It doesn’t have to be an individual either. Some people like support groups or prefer to join a team.
~ Use “but” when you start to think negative thoughts or want to give up.  Be aware when your mind is engaging in self-defeating chatter, and find ways to detach from it.
~ Don’t worry if you slide a little. Everyone does. Just acknowledge the trigger that threw you off then get back on the proverbial horse. You have a destination.

4. RECOMMIT…RECOMMIT…RECOMMIT…

Finding ways to bring your focus back to your goal will help you to keep that positive mindset and stick to your routine. Why not:

~ Put up post-its or signs in key places.
~ Send yourself email reminders.
~ Set your written goal as your desktop background.
~ Recommit each Monday.  That way you have 52 chances a year to get remotivated if you get off track or your resolve falters. You can even check out Healthy Monday, a non-profit national public health campaign that encourages people to use Monday as the day for all things healthy.

5. REWARD YOURSELF IN A WAY THAT WORKS FOR YOU.

Although it’s debatable whether external incentives and rewards actually help motivate people to take on healthier habits, the intrinsic rewards do the trick.

When long-term exercisers (who had been working out for an average of 13 years) were asked what motivated them to keep up their workouts, the primary reasons had to do with feeling good- the reward was the health benefit they reaped.

Even if you are offering yourself an external or extrinsic reward when you reach a milestone, it may just be the intrinsic rewards that will keep you going.

You can use your tracking method to record where you are in the process and how far you’ve come.  You can track the benefits gained and the pain avoided in addition to the actual quantifiable increases in performance.  Make sure to take note because this knowledge of your success is a reward in and of itself.

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Tips For Fitness Success

Whether you’re following a routine for the first time (or for the first time in a long time) or just refocusing your efforts in the New Year, here are some of my favorite tips on what to keep in mind as you get started. These tips will help you stick with it when you’re feeling grumpy or tired or frustrated or hungry.

DO: BEFORE YOU START, LOG YOUR WEIGHT, YOUR MEASUREMENTS, AND TAKE YOUR PHOTOS.
DON’T: FREAK OUT OVER WHAT YOU SEE.

No one likes their Day 1 photos or measurements. But, by capturing all of the basic information (how much you weigh, how big your waist is, what you look like shirtless or in a bikini), you’ll establish a starting place. Then, when you take down all this information again (we usually recommend taking them every 30 days), you’ll see how much you’ve changed.

“I can’t tell you how many times one of our Success Stories has told me that their ‘before’ picture on the fridge saved them at some point along the way,” says Steve Edwards, Beachbody’s VP of Fitness & Nutrition.


Need some motivation and adivce for how to take your photos and measurements? Check out these videos:


How to take your Before & After Measurements


How to take your Before & After Photos

DO: WEIGH YOURSELF ONCE OR EVERY OTHER WEEK
DON’T: WEIGH YOURSELF EVERY DAY

Your weight can fluctuate every day based on how much sodium you consumed the day before, how much you sweated during your workout, whether you went to the bathroom, what time of the month it is, etc.

If you’re the type who could get discouraged from seeing your weight go up a pound or two (or more) in 24 hours, then I recommend weighing in approximately the same time each week. It’ll give you a better overall sense of the trend your weight is heading in. Just keep in mind you might gain a few pounds during the first few weeks of beginning a program. We explain why – and when you should see the numbers drop – here.

DO: EAT FOR THE BODY YOU WANT – NOT THE ONE YOU HAVE
DON’T: CUT OUT ALL OF YOUR FAVORITE FOODS

If you really want to be miserable and set yourself up for failure, cut out everything you like to eat. If your diet is really bad, a lot of stuff you like might have to go. Soda, fried food, super sugary coffee drinks…Think of this new journey as a boot camp. You’re training for the body you’ve always wanted. So feed that body with the food it needs. Lean proteins, complex carbs, and lots of nutrient-packed vegetables.

Think about your diet as an 80/20 split. 80% of the time, eat “clean.” The other 20% of the time, don’t stress about it. If you really want that beer or that cookie, have it. One cookie or one beer, isn’t going to be your downfall. If you need help tuning up your diet, consider joining one of our health programs

DO: PLAN YOUR MEALS AND ORGANIZE YOUR KITCHEN
DON’T: WAIT UNTIL THE DAY OF TO FIGURE IT OUT.

By planning your meals, you make it easier to eat healthier because you don’t have to think about it every day. You just grab your breakfast and/or your lunch and go.

DO: PUSH THROUGH THE SORENESS
DON’T: PUSH YOURSELF TO THE POINT OF INJURY

Whenever I start a new fitness program, I assume I’m going to be sore for the first two weeks. Even if the soreness doesn’t last that long, it helps my mind get in the right zone. Soreness is a right of passage, but it’s still difficult to deal with. Don’t go 100% on day one, and ramp things up each day based on how you feel. If you do get sore, back off but don’t stop. Doing a workout at 50% is a lot better than nothing. It will also help your soreness fade quicker.

DO: EXPECT TO BE A LITTLE HUNGRY AND MAYBE A LITTLE GRUMPY IN THE BEGINNING.
DON’T: FALL BACK INTO OLD BAD HABITS.

No matter what change you’re making – whether it’s a new fitness routine or a cross-country move – there are bound to be growing pains. Change is uncomfortable. Prepare to feel a little out of sorts – you might be hungry, you might feel sore, you might be a little grumpy in response – and it’s more likely you’ll have an easier transition into your new lifestyle. Soreness and hunger go hand in hand. When you’re sore you’re broken down and that incites hunger to repair your body. They’ll subside together. To speed things up, consider targeted nutrition or supplementation. The right food and the right time will minimize your desire to over eat.

DO: FOLLOW YOUR WORKOUT CALENDAR
DON’T: DON’T WAIT UNTIL MONDAY TO START AGAIN IF YOU MISS A WORKOUT.

If you missed a workout because of sickness or travel or you just didn’t feel like doing it, don’t worry. Just get back to it.

DO: GET BACK ON PROGRAM IF YOU FALL OFF.
DON’T: DON’T BEAT YOURSELF UP, FEEL LIKE YOU’VE FAILED, OR WAIT UNTIL THE NEXT DAY/WEEK/MONTH TO START OVER.

No one is perfect. Not me, not you, and not our trainers. Everyone has an unhealthy meal sometimes or misses a workout. Don’t let that define your day, your week, or your month. Just get right back on track. You’re on a journey and along the way, there are going to be a few misses. If you pick yourself right back up and keep going, you’ll get there.

DO: SHARE WHAT YOU’RE DOING AND FIND PEOPLE WHO WILL KEEP YOU ACCOUNTABLE
DON’T: LISTEN TO THE HATERS.

If you share what you’re doing with those around you, there’s a greater likelihood you’ll succeed because you’re creating a social support system that you’re accountable to. There might be people who pooh-pooh your journey, but ignore them. They have their reasons for doing so (usually the reasons stem from jealousy or fear), so just stay positive and reach out to your support system when you need help. We’re here for you, so don’t hesitate to reach out!

In fact, we have an on-going support group for people who've done a program with us that you can interact with on a daily basis to help keep you feeling motivated and posiitve

HERE’S WHERE TO GET EVEN MORE SUPPORT DURING YOUR JOURNEY.

* If you have questions for our fitness and nutrition experts, schedule a consultation so you can get some one-on-one support, all first time clients get a FREE 30 minute phone consultation to find out if working with us is right for you

* If you need more peer support, consider joining our next health and fitness challenge to be a part of a group of others working on their fitness journey. You get access to our nutrition expert as well as our private online support group.

* Josey Fish Fitness can also be sound on our social channels on Facebook, Twitter, Instagram* If you need a little extra motivation that day, tag me in your photo on Instagram (I’m @JoseyFishHealth).


Good luck and I can’t wait to see your after photos!

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The Secret to Belly Fat Loss

Just an FYI… Everyone has some belly fat, even people who have flat abs. It is when we have too much belly fat that it has an effect on our health. When this is the case, it is time to say enough! It is time for Belly Fat Loss!

There are different kinds of fat. Some fat is right under your skin, and other fat is deeper inside, around your heart, lungs, liver, and other organs. The deeper fat is called “visceral” fat. This fat may be the bigger problem, even for thin people.

There are four key factors you need to take into consideration in Belly Fat Loss: exercise; diet; sleep; and stress management. If any of these four are out of balance you will gain weight. When your weight gets excessive, your body starts to store your fat in unusual places and deep around your Visceral Organs.

How much belly fat do you have?

The most precise way to measure it, is to have a CT scan or MRI. This obviously will cost a ton of money so most people opt for a much simpler, low-cost method for monitoring belly fat. The tools most commonly used are measuring tape, body fat calipers, or body fat measurement machines. A measuring tape is the simplest do-it-yourself method. Body fat calipers and body fat weight machine with feet and handle sensors are somewhat more accurate. If using a machine make sure that you use a machine that has both hand and foot sensors for the most accurate results.

Let’s start with the least expensive method, a tape. This way you can get started on that Belly Fat Loss, and then look to do another measurement method later. Simply take a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level all the way around. Your waist size should be less than 35 inches if you’re a woman and less than 40 inches if you’re a man. If this is not the case you know things need to change.

The best things you can do for Belly Fat loss:

• Exercise: In combination with the other factors, vigorous exercise creates great belly fat loss, including visceral fat. Participating in 30 minutes of vigorous exercise at least six days a week will raise your heart rate and burn fat. Vigorous exercise includes running, plyometric and agility training, hiking up steep inclines, and other types of fast moving exercise and training. Of course you can always use Beachbody programs like P90X3, 21 Day Fix, Insanity Max30, and others that provide 30 minutes of vigorous training, which you can do in the comfort of your own home. Another great thing about Beachbody programs is that you can take them to the gym or outdoors by streaming those programs with the Beachbody On-Demand. If you can only do moderate exercise, then you need 45-60 minutes, 6 days per week.

Just remember that once you get your fitness levels up, it is important to hit the vigorous exercises so you can torch visceral fat. Moderate exercise can include jogging, stair climbing at a moderate pace, and fast walking. You can also use Programs like PiYo, P90, TurboJam, or TurboFire to start seeing results while doing moderate exercise. Plus these programs are always changing your workouts and how they are scheduled, which also helps with fat burn.

• Nutrition: There is no magic diet for belly fat loss. Diets alone typically results in more muscle and water weight loss than fat loss. If you want your belly fat gone, you need to have proper nutrition. When you have balanced nutrition that encompasses clean whole foods, portion control, and proper caloric intake for your activity levels, the belly fat is usually the first to go, though this can vary with genetics. Most people struggle with balance since the media and society has skewed the view on what balanced real nutrition looks like. The best program to teach you all that is needed for proper nutrition is the Portion Fix Nutrition plan. This plan is the easiest to implement and use. You can get it on its own, or it comes with the 21 Day Fix, 21 Day Fix Extreme, or Insanity Max30 Workout programs. 

Other aspects of nutrition that are key to belly fat loss are fiber and supplementation with a total nutrition supplement. 50% of Americans are nutrient and fiber deficient. It is nearly impossible with today’s food supply to get the fiber and total nutrients that we need on a daily basis. It also has been shown that people who have low nutrient and fiber levels have a tendency to store more visceral fat. If you are eating a clean nutrition plan with the proper servings of fruits and vegetables, plus supplementing with a total nutrition shake like Shakeology, you will be well on your way to having proper fiber and nutrient levels. Your body will thank you, and you will see belly fat loss.

• Sleep : Getting the right amount of sleep is incredibly important for belly fat loss. Studies have shown that people who got 6 to 8 hours of sleep per night gained less visceral fat over 5 years versus those who got 5 or fewer hours of sleep per night. The same study showed those who slept longer than 8 hours, gained more belly fat. Sleep is your time to recover which is why you need the rest, but too much causes your body to be more sedentary. Again it’s all about balance.

• Stress: Everyone has stress. How you handle your stress is what really matters. If you don’t handle stress well, or you have too much stress, you will struggle with belly fat loss. The best way to combat stress is through exercise. Proper sleep also helps combat stress. Other things you can do to help combat stress are relaxing with friends and family, meditating, and counseling if stress levels become too much to handle. How you react to stressful situations can cause additional stress. So work on finding the balance in how you react to stress and how you cope with stress. Knowing your options for combating stress will also help create a healthier lifestyle and aid in making good choices.

Belly Fat Loss is possible and can be achieved with ease if you take the right steps. It won’t be immediate. Your Belly Fat Loss will happen if you stay consistent and remember that you didn’t put your belly fat on overnight, so it will take time to shed that weight. Now that you know what to do, start by setting goals, and begin your journey...and don't forget to reach out to me for help if you need it!

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No-bake Protein Brownies

The classic flavors of chocolate and peanut butter (or any nut butter of your choice) meld together in this brownie-like treat.

Total Time: 3 hrs., 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 bar each

Ingredients:
1 scoop Vegan Chocolate Shakeology
½ cup gluten-free old-fashioned rolled oats
1 scoop Vega Sport Protein Powder, Chocolate. Vanilla, or Mocha Flavor
½ cup organic nut butter of choice
½ ripe medium banana, mashed
Nonstick cooking spray

Preparation:
1. Combine Shakeology, oats, and Vega Protein Powder in a large bowl; mix well.
2. Add nut butter and banana; mix well with a spatula or clean hands.
3. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours.
4. Cut into 8 bars.

Remember to keep track of your macros if you are counting!

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Music May Help Your Exercise Results

Music May Help Your Exercise Results because it has a very powerful effect on the brain. Studies have found that certain songs can stimulate memory and emotions. The studies have also found that both  reactions may also be directly linked to the lyrics.

If music can make you feel certain emotions, is it possible that Music May Help Your Exercise Results? Absolutely! 

A study done at Fairleigh Dickinson University followed a group of moderately obese women for six months. Half could choose their music when working out, and half could not listen to music. The women that listened to music lost an average of 16 pounds, and were much more likely to adhere to their workouts. The women who could not listen to music lost an average of 8 pounds, and were only 68% (as compared to 98%) adherent to their exercise routine. Though the numbers aren’t dramatic, the results are still significant.

From this study you can say Music May Help Your Exercise Results. We also may say that music is effective at distracting the participants from the negative elements of exercise, such as muscle fatigue, heavy breathing, and sweating. Music also helps the time go by. Since music is typically associated as pleasurable, listening to music when you exercise may stimulate the brain onto pleasurable thoughts.

Another study, published in the Scandinavian journal of medicine and science in sports, studied a small group of male cyclists and found that the degree of effort they exerted correlated with the speed of the music to which they listened. You may have noticed this when you are taking a spin class, or biking and running outside.

The correct Music May Help Your Exercise Results by setting the pace, and making you push yourself a little harder without even noticing.

Since Music May Help Your Exercise Results, here are some music suggestions when doing cardio, lifting weights, or practicing yoga.

CARDIO EXERCISE

Brunel University professor Dr. Coastas Karageoghis discovered that when runners listened to music they liked, their performance increased up to 15%.

What type of Music May Help Your Exercise Results when doing cardio? 

Cyclers could start with songs with 100–120 beats per minute (bpm). Runners could start with songs 150–170 bpm depending on your pace. Dial the tempo up or down to find what works best for you. That is why CIZE It Up is such a great program. You are exercising and don’t even really think about it because of the music and the moves. Your brain is engaged and you are moving and grooving.

WEIGHT LIFTING

When weight lifting you want music that’s more intense and invigorating. Another key factor in your choice is to choose music with lyrics that get you and keep you pumped up. A study from York St. John University found that when listening to music with uplifting lyrics, participants were able to hold a 2.4-lb. weight out in front of them for 10% longer. P90X and other weight training programs often have music that is set to 128 bpm. This type of music will keep you in a rhythm for lifting.  You also don’t want music that is too fast either. This could cause you to move too quickly, and the distraction could cause injury.

STRETCHING, BALANCE WORK, AND YOGA

Cool downs or programs like yoga call for slower music. This more moderate rate allows the heart rate to sync with the body for proper stretching. When you are trying to relax, you want to decrease the amount of beats in the music below 120 bpm. When doing meditative type yoga or stretching, you want to bring it down even more and use songs that are between 60–90 bpm.

No matter what songs, genres, decade, or source of music you select, just remember Music May Help Your Exercise Results if you choose well. So find your favorite songs that fit each style of exercise and bring on better results

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Gingerbread Protein Pancakes

There are few things better than waking up to the smell of pancakes on a wintry morning. But, when you’re trying to get fit, pancakes are rarely on the menu. That’s why you see so many Protein Pancake recipes like this one. They’re light and fluffy like regular pancakes, but thanks to the addition of whey protein, they also pack a high-protein punch. And, since they’re made without wheat, they’re gluten-friendly too.

The spice mix of cinnamon, ginger, cloves, and nutmeg creates more than you’ll use in the pancake batter, but you can save it in an airtight container and use it on top of oatmeal or in a smoothie to infuse it with that classic gingerbread flavor.

Gingerbread Protein Pancakes

Total Time: 20 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: Makes 3 servings, 2 pancakes each

Ingredients:
1 tsp. ground cinnamon
1 tsp. ground ginger
1 pinch ground cloves
1 pinch ground nutmeg
1 scoop vanilla protein powder (I use either Shakeology or Vega Sport in my recipes)
⅓ cup plain Greek yogurt
4 large egg whites (½ cup)
¼ cup gluten free old-fashioned rolled oats
2 Tbsp. coconut flour
1 tsp. spice mix (see below)
½ tsp. baking powder
2 tsp. blackstrap molasses
Nonstick cooking spray
¼ medium pear, cut into bite-sized chunks (optional)

Preparation:
1. To make spice mix, combine cinnamon, ginger, cloves, and nutmeg in a small bowl; mix well. Set aside.
2. Combine protein powder, yogurt, egg whites, oats, coconut flour, 1 tsp. spice mix, baking powder, and molasses in a medium bowl; mix well.
3. Heat large nonstick skillet lightly coated with spray over medium heat.
4. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 1 to 2 minutes, or until golden brown and cooked through.
5. Repeat until all batter is used.
6. Serve two pancakes topped with pear, if desired; serve immediately.

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5 Easy Fixes to Keep You on Track with Nutrition

The average length of time that people actually stay on a healthy nutrition plan with making 5 Easy Fixes to Keep You On Track with Nutrition is about 19 days. By day five, about two-thirds of people have already cheated.


Whatever the time frame, whether five minutes or five weeks, the point is many people have a hard time sticking to healthy nutrition plan. Why is sticking with a healthy nutrition plan so hard? More importantly, what can you do about it? You actually can do a lot. Here are 5 Easy Fixes to Keep You on Track with Nutrition to keep you choosing healthy nutrition more often than not.

1. Make Your Nutrition Plan Fit Your Lifestyle:

People often look at changing their nutrition as a point A to point B venture. The thing is, it is not this way. Changing your nutrition is about adopting a plan that fits your lifestyle. You have to develop a plan that fits the time you have to spend on meal prep, not have too many restrictions.

Rather than trying the latest “diet fad”, focus developing a nutritional lifestyle change that can truly be long term. If you don’t have time to cook or don’t enjoy it, seek out recipes that are quick and easy, and learn how to look for healthy options that you can enjoy when at restaurants, use a balanced nutrition plan that is easy like the Portion Fix Nutrition Plan, or seek assistance from a nutrition specialist.

2. Be Realistic with Your Expectations:

Don’t set high expectations for your weight loss when you are just starting to make nutritional changes. Remember that healthy weight loss is 1-2 pounds per week (with no cheating or missteps in your nutrition) and getting 45 minutes of exercise daily. So be real with your expectations.

Recognize that you’re just starting to establish healthy new habits. It’s natural to slip once in a while, and that’s okay. Be realistic and know that a diet slip doesn’t have to mean diet fail and just giving up altogether. Learn from your mistakes and move forward.

3. Change Your Environment:

Your environment has the biggest effect on your eating. Think about what you keep in your refrigerator, freezer and cupboards, snacks that are stashed in your desk, or the fast food places you pass on your commute every day. Temptations are all around if you are not taking charge of your environment.

Clear tempting, high-calorie foods out of your house. Rather than a jar of candy on your desk or a bag of cookies on your kitchen counter, put out some fresh fruit or healthy protein snack bars. Cut up some fresh veggies and put them in a highly visible spot in your refrigerator. Stock your freezer and pantry with healthy staples. Out of sight, out of mind. If the only thing you can grab when you are hungry is healthy food, then that is what you will eat. Change your commute route so you don’t have as many fast food places to pass. This is truly changing your environment.

4. Eat Regular Meals and Snacks:

Most people think the quickest way to lose weight is to eat as little as possible. WRONG! Skipping meals and snacks leaves you hungry, tired and cranky. Deprivation also triggers sugar and caffeine cravings and people tend to overeat at the meals they do consume.

Establish a regular eating pattern to keep from getting overly hungry. The best plan is to eat every 3-4 hours. This equates to three meals (breakfast, lunch, and dinner), plus mid-morning and mid-afternoon snacks. This pattern makes it easier to control your portions and teaches you to eat just enough versus overeating. Though this doesn't mean you have to make yourself eat every few hours either, but it's good to plan to have healthy snacks around just in case you find yourself wanting them.

5. Only Eat for Hunger:

Don’t eat when you are emotional, tired, or bored. Eating for these reasons makes a negative brain connection that may carry over into other areas of life.

If you get emotional or bored and feel the need to eat, take a moment to stop, acknowledge the feelings you are having, and what you are doing. If you find yourself eating when you’re not really physically hungry be sure to track this in a log. This will help you overcome this habit. Secondly, find an alternative activity when you find this happening (i.e. go for a walk, dance, read a book, etc.). Plus, exercise is one of the best mood-lifters.

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Vanilla Almond Protein Energy Balls

These sweet pick-me-ups taste like truffles!

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 15 servings, 1 ball each

Ingredients:
1½ scoops Vanilla protein powder (I use either Shakeology or Vega Sport in my recipes)
½ cup almond flour
½ cup old-fashioned rolled oats
¼ cup all-natural almond butter
1/3 cup unsweetened almond milk
¼ cup sliced raw almonds

Preparation:
1. Combine Shakeology, almond flour, and oats in a medium bowl; mix well.
2. Add almond butter and almond milk; mix well with a spatula or clean hands until it forms a thick batter.
3. Roll mixture into fifteen balls, each about 1-inch in size.
4. Roll balls in almonds to coat the outside and make them easier to eat and store.

5. Place in fridge until ready to eat!

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Meal Prep for The Master’s Hammer and Chisel: Week 1 Plan B (1,500-1,799 calorie bracket)

Starting on January 4th, thousands of people will start The Master’s Hammer and Chisel together, and will support each other through the 60-day challenge on The Master’s Challenge Facebook group. And, as part of that group, you'll get exclusive tips from The Master’s Hammer and Chisel celebrity trainers Sagi Kalev and Autumn Calabrese! Don’t miss out! Click here to join the group.

While it’s crucial to give it your all during the workouts, it’s equally important to eat right if you want to lose fat and tone up or build muscle. Creating a weekly meal plan and prepping all your food for the week at once is a smart way to make sure you eat right every day. And it will save you a lot of time.

The team over at BeachBody created an awesome meal plan that happens to follow the calorie bracket that I'll be eating in, so I'm going to give it a go with a few small tweaks to suit my particular diet and needs. (You can see the original post here)

There are a few things in the meal plan that I don't eat (like eggs and dairy), and I wanted to add in Shakeology and the supplements that I take daily since a couple of them count as a part of the containers so it's important for me to add them in to my plan.

Namely, the fish oil I take counts as a daily teaspoon as does the coconut oil (or sometimes this raw coconut) that I like to put in my coffee in the morning, the brazil nuts I eat count as a part of a blue container (I eat 4/day for their selenium content), and I like to add in the Collagen Peptides to my Shakeology to boost the protein and help keep my hair, skin, and nails looking fab. I also substitute in the Vega Sport Protein for the red portion of the parfait instead of the yogurt found in the meal plan (again, I can't eat dairy). I also subbed in oats for the quinoa because I LOVE doing overnight oats because it's so easy.

The other recipes come from the nutrition guide that's a part of the program, so all the recipes can be found in there. I can't reproduce the recipes here...sorry! It's against copy write laws so if you want them you'll just have to buy the program :) 

According to the calculations I'd technically fall in the Plan A or 1,200-1,499 calorie bracket, but I've tried that bracket before when I did the 21 Day Fix and it is not enough food for me...or most people really. If you're doing the workouts daily you NEED to fuel your body properly. Doing the lowest bracket for three weeks is ok to see some results fast, but your body will quickly feel like it's in starvation mode and you'll stop seeing results and likely feel like crap.

The next bracket up leaves me feeling full all of the time (some days I can't finish all the food!!) and its the right amount of food to still see results. It's also the amount of calories I try to stick to the rest of my life, so doing it during a program is a great way to teach yourself how to properly portion your meals for everyday life.

If you want to loose fat (and you will, trust me!) then it's ok to do that plan for a little while, but listen to your body, do it for no more than three weeks, and go up a bracket when you need to. It might be a good idea to try going lower at the end of the program for a few weeks to shed the last few pounds if needed instead of starting out in the lowest bracket and running the risk of feeling hungry and tired.

Now on to the plan!

This is what my week will look like:

(You can click the photo or CLICK HERE to get a PDF version you can download)

I will use the portion containers that come with the program to measure out all of the foods in advance when I do my meal prep on Sunday.

Here's a shopping list to make life easy on you:

(You can click on the photo or CLICK HERE to get a PDF version to download)

P.S. I realized too late that I mis-spelled 'dry' before the quinoa in the shopping list...sorry!

A trick I use to save money is to buy frozen berries and frozen spinach for the smoothies, not only is it cheaper, but it saves room in your fridge, stuff is less likely to go bad, and you don't need to add ice to your smoothie to make it cold.

I hope this makes your life a bit easier if you're already doing the challenge, and if you're not hopefully this will inspire you to give it a try! 

As soon as you buy the program you get access to the workouts and program guide online so you don't have to wait for it to show up in the mail, you can get started right away.

Warning though, I've started the workouts already and they aren't for beginners, so you may want to go with the 21 Day Fix if you're just getting back in to exercise, this meal plan can be used for that program as well.

If you need to go up in calories from this plan, simply add more of each of the designated foods to each meal (and don't forget to buy more food at the store too!)

If you have any questions or want some support around making healthy lifestyle changes then make me your coach and then please get in touch so we can talk about your goals!

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Yoga Poses to Detox Your Body

Life gets crazy sometimes, and it can wear on us. If you notice that you are feeling tired and weighed down by stress, a lack of motivation for exercise, and are making poor food choices, it is time to think about giving your mind and body a reboot. This reboot doesn’t always have to come from a nutritional detox. It can come from a physical detox too.

What do we mean by physical detox? You can detox through yoga. Yoga Poses to Detox Your Body will leave you feeling cleaner on the inside and more energetic on the outside.

Try these Yoga Poses to Detox Your Body and see and feel the benefits for yourself.

Chair Pose

This is one of the Yoga Poses to Detox Your Body that most people can do with very little practice. Bring your feet either hip-width apart or together (depending on your comfort level). Bend your knees as if you are sitting on a chair. Make sure your knees are aligned with the center of your feet. Bring your hands together at the heart center and bring one elbow to the opposite knee, pressing your palms firmly together. Squeeze your shoulder blades together and open your chest wide.

Detox Benefits for Your Body: Improves the health of the spine and vertebrae, and also stimulates the liver, spleen, and digestive system to improve the elimination process.

Eagle Pose

For the Eagle Pose stand with your feet together and arms by your side. Draw your left foot upward, bending the knee as you lift it. Wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh. Cross your arms at the elbows, left over right. Join the palms of your hands together keeping the fingers pointed upward. Inhale and hold the posture for the duration of the inhaled breath. Be sure to hold then release, and repeat on the other side.

Detox Benefits for Your Body: Besides that, it stretches the ankles and calves, thighs, hips, shoulders, and upper back, it creates deeper circulation which may help flush out the blood and lymph system.

Sage Twist Pose

Start by sitting on the floor with both legs straight in front of you. Bend your left leg towards your chest. Rotate your torso toward your left knee. Wrap your right arm around the left knee, positioning the knee in the crook of the right elbow. After holding the pose for 30-45 seconds, switch to the other side and repeat.

Detox Benefits for Your Body: Helps stimulate digestion and remove the impurities of the body. Also stimulates the kidney and liver for more blood flow to the organs.

Forearm Wheel

This move is a reclined position on your back. You then slowly press up, gently placing the crown of your head on the mat. Come onto your forearms one at a time both forearms on the mat. Slowly press up into a backbend, opening through your shoulders.

Detox Benefits for Your Body: Chest-opening exercises are wonderful to release stagnation and congestion in the body. This also can help activate your metabolism.

Eagle Headstand Pose

Begin this pose by kneeling on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. Inhale and lift your knees off the floor. Carefully walk your feet closer to your elbows, keep your heels elevated. Actively lift through the top of the thighs, forming an inverted “V.” Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible. Exhale and lift your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping lightly off the floor. Place the right thigh over the left and either stay there in a half bind or wrap the foot around the calf in a full bind. Press the thighs into one another.

Detox Benefits for Your Body: Headstands typically improve cardiovascular functioning by reducing strain on the heart. This can help people suffering from a depressed immune system and allergies. It can also increase digestive fire and body heat, which can increase the function of the endocrine glands, especially the pineal and pituitary glands.

Shoulder Stand Pose

Begin by lying on the floor. Draw your legs back over the head, coming into a plow pose. Bring your hands to either side of the spine and slowly bend both of your knees and press your feet up into the air. Draw the belly toward the spine. Concentrate on your feet, and lower to plow on your way down and return to your first position.

Detox Benefits for Your Body: Inverted poses help drain accumulated lymph fluid from the legs and upper body. This pose helps the body be oxygenated and cleansed.

Some of the moves we mentioned are for beginners and some are advanced. We always recommend that you do some formal practice of these moves with a program so you obtain the greatest benefit while decreasing your chance for injury. Some great programs to look at are Tai Cheng and PiYo, as well as the yoga day offered in 21 Day Fix, P90X, P90X2, and P90X3. These programs offer the opportunity to learn and enjoy yoga, while allowing you to obtain the benefits from physical detox.

If you want to add a nutrition detox during your physical Detox, it is recommended to do the Ultimate Reset. This program is a comprehensive nutritional detox that detoxes your body down to the cellular level. Another option is to do a Three Day Kickstart to reset your system over a weekend.

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