How to Make Your Resolutions STICK!

If you’re looking to shape up in 2016, you’re in good company. “Losing weight” is the top resolution for the New Near, followed closely by getting healthy, eating better, and exercising more. Now the bad news: If 2015 is any indication for how most people’s resolutions went, you have a 50% chance of yours lasting through the end of February. But you can increase your odds of success by following these simple tips for maintaining your motivation. 

1. ESTABLISH REALISTIC GOALS

Don’t aim to run a marathon if you’ve never finished a 5K.  People often set their expectations too high, especially at the start of the year. When they set unrealistic goals and don’t reach them, they get frustrated—and that’s when you start to see people fall off the wagon. You’re move: Think smaller. If you want to commit to working out five days a week, start with three days a week for the first month. You can always make your goal harder if you’re crushing it. 

Just as important as setting attainable goals is choosing them for the right reasons. Sit down and think about WHY you want to start working out. People who exercise most are those with internally driven motivations, such as valuing the benefits of exercise (more energy, better overall health, and greater strength, power, and stamina), as opposed to external motivations, such as vanity or pressure from friends.

2. MAKE EXERCISE CONVENIENT

Whether it’s finding time to sweat or shelling out money for new equipment, exercising can be a hassle, and even minor obstacles can be damaging in the early stages of habit forming. On the other hand, simple actions that reinforce your commitment and make exercising easier can be hugely motivating. Keep your workout DVD in your computer or player, keep your gym clothes by the door, and figure out what equipment you actually need. Many of the best workout programs require no equipment at all. 

 3. BECOME A MORNING PERSON

Before work is the only time you know for sure you’ll be free, so for many people, that’s the best time to work out. People who aim to exercise before work do so 58% more often than those that don’t. Starting your day with an intense sweat session may also improve your quality of sleep, so it’s a win-win proposition.

4. MAKE EXERCISE MORE SOCIAL

Working out with a buddy not only boosts motivation (thanks in no small part to the power of accountability), but it can also help you push yourself harder and up to 24% longer. But don’t stop there—join a social network such as Fitocracy, Extra Pounds, Traineo, or Daily Mile to share your progress. In a recent paper published in Preventive Medicine Reports, people who did so worked out nearly two more days per week than those who did not. Social media can even help if you fall off the wagon. Instead of fearing the judgment of others, try tweeting something like: I tried to work out, but I didn’t make it today, any suggestions? Reaching out to likeminded people in your social network can be very productive.

5. OVERHAUL YOUR DIET THE RIGHT WAY

Small dietary tweaks—like ordering a burger with salad instead of fries—often lead to better long-term results than sweeping changes, like eliminating burgers entirely. If you always forgo your favorite foods for those that seem healthier, you may end up disappointed, which can sabotage your success. Here’s a powerful swap you can institute right now: Replace one high calorie drink a day with a calorie-free choice like water. That alone can help you drop 2.5 percent of your bodyweight in just 6 months. Eating more fruit also helps. 

6. TEMPT YOURSELF TO SWEAT

People who pair activities they know they should do but avoid (like exercising) with activities they enjoy but aren’t productive (like listening to audiobooks) work out significantly more often than those that don’t. The technique is called “temptation bundling,” and it can have a powerful effect on willpower. The key is to pick the right “temptation.” 

7. FIND THE FUN IN FITNESS

What do you think of when you think of the word “exercise”? It doesn’t have to mean grueling workouts. A few ideas: If you run, consider high-intensity intervals rather than running at a consistent pace. Research from the UK suggests that intense intervals are more enjoyable. If you prefer working out at home, try new dance workout, CIZE. You might also be able to make exercise seem more fun simply by grabbing a cup of Joe. In a study published in the Journal of Applied Physiology, people who consumed caffeine before a workout perceived it as more enjoyable, perhaps because caffeine impacts brain chemicals like dopamine.

8. REMEMBER THE GOOD TIMES

Simply recalling a positive memory about exercise—tackling a particularly tough workout or achieving a new PR in a 5K, for example—can inspire you lace up and start sweating. Paying attention to how great you feel right after a workout can be just as powerful. And there’s no better time to focus on the present than immediately after a good sweat session, as vigorous workouts increase circulating levels of several feel-good brain chemicals.  In both cases, you’ll benefit from the power of positive reinforcement. 

Gingerbread Balls

Yup, you heard me right. :)

When I found these little suckers, they totally peaked my interest. I LOVE Christmas cookies, especially gingerbread!! What a surprisingly delicious way to enjoy the spiced flavor of gingerbread cookies without the guilt! With only 58 calories per serving, these treats will satisfy your sweet tooth and keep you off Santa’s naughty list.

Gingerbread Balls

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: about 18 servings, 1 ball each

Ingredients:
¼ cup almond flour
¾ cup dry old-fashioned rolled oats, gluten-free
1 scoop Vanilla protein powder of your choice (I use Shakeology)
1 tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground cloves
1¼ cups pitted dates, packed

Preparation:
1. Place almond flour, oats, protein powder, cinnamon, ginger, and cloves in a food processor; pulse until mixture is the consistency of flour.
2. Add half of dates; pulse until well blended.
3. Add remaining dates; pulse until mixture forms a uniform dough.
4. Shape dough into eighteen walnut-sized balls; place in airtight container.
5. Refrigerate for at least 1 hour before serving.

Cut Your Workout Time in HALF

I found this article on the Team Beachbody Blog, and I LOVE the practical tips offered here. Who DOESN'T want to cut their workout time in half? We're all crazy busy, and fitting in a good sweat sesh can be challenging at times. Why not make your time as efficient as possible?

"Getting your daily dose of exercise used to be easy (at least by American Heart Association standards): Just walk briskly for a half hour. Thirty minutes of moderate-intensity activity a day was all you needed to slash your risk of heart failure and improve overall health and wellness. But a new report in the journal Circulation reveals that the AHA’s guidelines fall way short of the actual amount of exercise required to reap those benefits. The new recommendation: One to two hours a day.

The report — a meta-analysis of 12 studies that followed 370,460 men and women who recorded their daily activities — correlated exercise duration with long-term heart health. The finding: While participants who followed the AHA’s guidelines experienced a “modest” (10 percent) reduction in the risk of heart failure, those who exercised for twice and four times as long (60 and 120 minutes), experienced a 20 percent and 35 percent reduction, respectively.

Does that mean you should double, triple, or quadruple your exercise time? Not if you know this workaround: Amp up the intensity of your workouts. One minute of vigorous activity (think: running, playing basketball, cycling uphill, or doing a metabolic training program like INSANITY) equals two minutes of moderate intensity activity (walking, riding a bike leisurely, pushing a lawnmower), according to the Centers for Disease Control. In short, by sweating harder, you can cut your workout time in half, finishing each sweat session in 30 minutes or less.

How hard is hard enough? If you find holding a conversation difficult, you’ve nailed it. But you should never finish a workout feeling drained. Your goal is always to walk away feeling energized, not spent and defeated.

Now for the caveat: Don’t stop walking. You don’t have to carve out time to walk laps around your office building, but spreading short bouts of moderate intensity activity throughout your day will ultimately add up to greater mobility, more energy and stamina, and less fat and fatigue."

What do you think? Doable? 

Gingerbread Protein Pancakes... YUM!

I came across this recipe this morning, and I wanted to share... these are DEFINITELY making my weekend brunch menu!! Enjoy!!

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 whey protein powder, vanilla flavor, or equivalent (or Beachbody Base Shake)
⅓ cup reduced fat (1%) plain Greek yogurt
4 large egg whites (½ cup)
¼ cup old-fashioned rolled oats
2 Tbsp. coconut flour
1 tsp. spice mix (see below)
½ tsp. baking powder
2 tsp. molasses (Blackstrap if possible)
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.

Little Debbie Makes a Comeback! Paleo Oatmeal Creme Pies... Mmmmm....

This delicious find came from the Unrefined Kitchen, so I definitely can't take credit for it. But seriously. When you can take a favorite childhood treat and turn it into a healthy snack, I'm all aboard!

“Oatmeal Creme” Pies (these are grain-free, egg-free, dairy-free and no refined sugars!)

Cookie Ingredients:

• 1 cup creamy almond butter
• 1/3 cup raw honey
• 2 tsp. vanilla extract
• 3 Tbsp. water
• 1 Tbsp. ground chia seeds
• 1 1/2-2 tsp. cinnamon
• 1/8 tsp. nutmeg
• 1/2 tsp. salt
• 1/2 tsp. baking soda
• 1/2 cup shredded unsweetened coconut
• 1/2 cup raisins

Cookie Directions:

1. Preheat oven to 350 degrees.
2. Mix all the cookie ingredients together in a large bowl. Allow to set a few minutes so that the chia will bind the batter.
3. Line a cookie sheet with parchment paper. Drop spoonfuls of dough unto the the paper.
4. Remove cookies from oven and press down gently with a small piece of parchment paper to flatten.
5. Cool completely.

Marshmallow Creme Ingredients:

• 1 cup water (split in half)
• 1 cup raw honey (
• 1 Tbsp. gelatin 
• 1 tsp. vanilla extract
• pinch of salt

Marshmallow Creme Directions:

1. Put 1/2 cup water and gelatin in a large bowl. Set aside.
2. Put the other 1/2 cup water, honey, vanilla and salt in a medium saucepan and cook over medium heat.
3. When the mixture begins to boil.
4. Remove mixture from stove and slowly pour into bowl with gelatin. Mix vigorously with wire whisk
5. Mix until the mixture becomes thick like marshmallow creme. (This could take up to 10 minutes.)
6. Spread creme on bottom-side of a cookie as thick as you like. Top it off with another cookie to make a “sandwich”. Enjoy!

Trick your Palate... with some BAKED COCONUT SHRIMP!!

Nothing makes my mouth water more than some deliciously crunchy coconut shrimp... but the calories and fat in a big 'ole batch of fried goodness just negated every calorie I burned in Insanity class this morning! So here's a great way to still get that satisfyingly sweet taste, keep all the nutrients in tact, and NOT undo your entire day...

INGREDIENTS
Nonstick cooking spray
1/2 cup flaked unsweetened coconut
6 tablespoons plain panko breadcrumbs
3 tablespoons whole wheat flour
2 large egg whites
1 pound large shrimp, peeled, deveined, and patted dry
Salt and fresh pepper
For dipping sauce:
1/4 cup low-fat Greek yogurt
2 tablespoons lime juice
1 tablespoon ancho chili powder

DIRECTIONS
1. Preheat the oven to 450°F. Spray a baking sheet with nonstick spray.
2. To make the dipping sauce, combine all Greek yogurt, lime juice, and chili powder in a small bowl. Set aside in the refrigerator.
3. Combine the coconut, panko, and flour in a bowl or baking dish.
4. Beat the egg whites in a medium bowl until slightly frothy.
5. Season the shrimp with salt and pepper.
6. Add the shrimp to the egg whites; toss to coat. Lift each shrimp from the egg whites, letting the excess drip off the shrimp. Coat in the crumb mixture, pressing to adhere.
7. Place the shrimp on the baking sheet in a single layer. Lightly spray with nonstick spray.
8. Bake until the shrimp are golden on the outside and opaque in the center, 8 to 10 minutes. Serve with the dipping sauce.

Enjoy, my friends!
xoxo,
Alison

How to Get the MOST from your Workout (and you DON'T need a personal trainer!)

Here's a question I get A LOT... How do you push yourself to your max so you get results... especially when it's so easy to press that pause button? No one would know, right?!

While that may be true, pressing that pause button or lifting a little lighter today because you've had one tough day at work isn't doing you any favors. Quite honestly? Results are embedded in what you choose to do when you're tired. Think about those moments when your brain is telling you to stop because you're uncomfortable. Do you listen? Or do you push through it? If you choose the latter, THAT'S when you'll see those results. The stubborn belly fat starts to disappear. The last few pounds melt off. Those abs/biceps/quads start popping.

Here are some tips that can help you in the war between your body and your brain:

1. Have a goal, and post it where you can see it during your workouts (and maybe even in your kitchen as well). Why? Not only are you giving yourself accountability, but you are visualizing your WHY when the going gets tough. You are giving this workout/meal/MOMENT purpose. Envision that goal, and how it will feel once you've accomplished it!

2. Reverse engineer that badboy. Goals are great, but you've got to have a plan of execution. Otherwise, your goal is just a wish. What are you going to do first? Second? What happens after you've reached your goal? Do you stop? Part of what I do as a coach is help people make those plans, and keep them accountable throughout the journey.

3. Keep it interesting. You need to switch up your routine every now and then. Not only for your mind, but for your body, too. Your brain loves routine. In fact, your body will adapt to the same movements pretty quickly. It's called muscle memory. Challenge yourself to go faster, jump higher, lift heavier. Try different workouts. Make it a game.

4. Don't forget about the food. Fueling your body with the nutrients it needs to perform at it's peak during these workouts is CLUTCH. You want to make sure you aren't setting yourself up to fail! What you put in your body can literally make or break your results. Need a little pick me up? Get a great pre-workout to give you some extra go-juice. I have a few recommendations that I love. Feel free to email me or comment if you're interested in my opinion! Nutrition is literally 75-80% of the battle.

Keep those eyes on the prize, my friends! I'm here for motivation and accountability if you need it. I run accountability groups all the time, and they are a blast. If you find yourself needing that extra little nudge (or push :) ), I'm here for you.

xoxo,
Alison