Fitness


Staying on Track- even when it’s rough Fitness

Have you ever had one of those days where you think “You know what? Nope. Nope for today. Nope for my workout. Nope for my healthy food. Yes to Netflix on the couch and a whole pizza to myself.”

Yep. Me too. One Netflix day every so often is fine. But when your schedule looks more like “Work, eat, tv, sleep” every day…that’s where the issue lies.

It’s not easy to stay on track when life happens. And very rarely does life ever allow time for exercise and meal preps and staying active. You have to MAKE it happen. Is it easy? Oh, no. But it is worth it? Oh yes.

Here are some ways you can stay motivated even when you don’t want to:

1. Make a routine

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It is always easier to stick to something when it becomes a part of your everyday routine. Find a time to workout that works best for you. Personally, I work an 8-5 job and when I get home I very rarely ever feel like going anywhere. Because of this, I know I need to get in my workout in the morning before work. I find that working out in the morning really sets me up to have a good day. I start my day more focused and energized when I start it off with a workout!

2.  Get involved in a community

Whether it’s an online community through forums like Reddit’s r/loseit and MyFitnessPal or joining a running club and taking classes at the gym, joining a community will help you stay focused. You’ll meet people with similar goals and priorities and they will help keep you accountable.

Speaking of accountability…

3. Get an accountability buddy!

When you have an accountability buddy, staying on track is much easier and much more fun. If you can find someone with the same goals as you, it is so much easier to stay on track. They feel awesome on days you feel lazy and vice versa. A quick text/call/email and they can snap you out of that funk that you’re in.

4. Remember your goals

In the times that you feel like giving up or slacking off, remember why you started. Remember what you’re working towards. You don’t have to be perfect. You just need to make progress. Sure, everyone has bad days, but remembering your goal will help you make sure bad days aren’t habitual.

How do you stay focused when you feel like slacking?


Quick Guide to Healthy Groceries Fitness

Grocery shopping can be extremely daunting when trying to change how you eat.

At first you’re like, “yes, I got this. Healthy grocery shopping. What’s up?!”

But then you get there and you see all the things and you’re like:

Well, have no fear! Carrie’s quick easy grocery shopping guidelines are here!

My key to grocery shopping is planning ahead. I figure out all my meals for the week and shop based on that. If you don’t know where to even start, here is a list to get you started!

Produce:

  • Fruits
  • Veggies (lettuce-in the bag, a head of lettuce- for sandwich wraps, kale, spinach, tomatoes, bell peppers- my favorite!, onions, celery, garlic, asparagus, broccoli, brussel sprouts, etc.)
  • Sweet potatoes

Grains:

  • English Muffins (I get the 100 calorie english muffins)
  • Bread (we usually buy Sunbeam because it’s on sale. I’m on a budget, too!)
  • Pasta (angel hair, bow-tie)
  • Rice
  • Quinoa
  • Cous Cous

Meat

  • Chicken breasts
  • Fish (tilapia, shrimp, salmon)
  • Turkey (sliced and ground)

Baking/Cooking Essentials

  • Flour (all purpose)
  • Sugars (brown, powdered, white, and substitute)
  • Baking powder and Baking Soda
  • Panko Breadcrumbs
  • Cornstarch
  • Cornmeal
  • Coconut (shredded)
  • Chocolate Chips
  • Extracts (vanilla, almond, peppermint)
  • Various spices (cayenne, italian, dried herbs, pumpkin pie seasoning, cinnamon, garlic powder, garlic salt, onion salt, onion powder, cajun, cumin, mustard, paprika)

Dairy

  • Cheese (blocked cheddar, shredded mozzarella, shredded cheddar, feta, goat, brie, etc.)
  • Plain Greek yogurt
  • Eggs
  • Cottage Cheese
  • Light sour cream
  • Milk

Other Condiments

  • Peanut Butter
  • Jelly or Jam
  • Ketchup
  • Yellow Mustard
  • Dijon Mustard
  • Sauerkraut
  • Jalapenos/Banana Peppers/Pickles
  • Black Olives
  • Olive Oil
  • Sesame Oil
  • Balsamic Vinegar
  • White Vinegar
  • Apple Cider Vinegar
  • Lemon Juice
  • Salsa
Snacks
  • Graham Crackers
  • Marshmallows
  • Popcorn

 

Obviously you don’t have to buy all of this at once. These are things we use often for meals. You’ll be able to make a whole lot with these items, though, and you’ll be well on your way to being prepared to change your eating habits on a consistent basis and you’ll be walking out of the grocery store like:


The Daily Grind: Leg Day! Fitness

Of all the workout days, leg day is my favorite. I don’t know why. Sure, I feel like I’m dying throughout the workout and I can’t sit on the toilet without being in pain for days afterwards…

…but I find an odd satisfaction in leg day DOMS (Delayed Onset Muscle Soreness). Being sore is an accomplishment.

Some of my favorite leg exercises are actually really basic and simple, so here, in no particular order, is a list of my favorite leg exercises!

1. The Squat

The barbell squat, the plie squat, the back leg elevated split squat: Sure, it’s awkward at first (practice form with the barbell unloaded before adding weight), bruises your shoulders, and makes you feel like you’re almost going to fall over, but your booty is gonna be poppin and you can thank squats for that.

2. Lunges

I hate lunges. Which is also the reason they’re awesome.

3. Quad Extensions

This is done on a machine and there are so many ways to utilize it! Toes facing up, toes facing inward, toes facing out…the possibilities are endless!

4. Glute Kickback

Also a machine, glute kickbacks are a GREAT way to isolate your glutes and build that J Lo booty.

5. Stairmaster

This. Machine. Kills. Me. Every. Time. It is SO awesome. Cardio and a good leg sculptor? Yes please!

So, next time you go to leg day, remember these exercises and drop it like a squat! What are some of your favorite leg exercises?



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