Achieving your goals with greater success

                                               

   Here we are, almost 2 full weeks into 2018. The holiday season is officially over and most of us approached January 1st as a clean slate, feeling motivated to start fresh on the path towards our goals after spending the past 3 months in a nutritional and fitness downward spiral that we haven’t been able to shake since Halloween. We have our resolutions written down and we’re ready to get healthy and fit… this is our year; however, statistics show that over 80% of people fall back to their previous habits by the second week in February, especially with health and fitness goals. Breaking that down… Out of 100 people wanting to get fit and healthy in 2018, 80 of them will fall off by their fifth week. That’s a pretty significant amount and only 3 weeks away! So, what is causing so many people to fall off track?

   We approach the first day of the year with so much motivation and determination to make a change, yet there is little practical preparation involved and let’s face it, most don’t really have any idea where to start. We are so excited and want immediate change; therefore, we say “I’m going to work out 5-7 days per week (or as much as possible) and eat chicken, broccoli and brown rice every day” and then guess what happens? We are done within weeks, maybe we lost a few pounds of holiday bloat, but we are burnt out and can’t seem to have an actual breakthrough, year after year. I’m going to shed some insight on effectively breaking down your goal and where to start when it comes to creating (and keeping a rocking, healthy body).

  When trying to change your body, you must realize that it is a physical representation of the lifestyle that you live; therefore, if you want to look or feel a certain way then you must live your life as such daily. Many would agree that this makes sense. I mean… you can’t expect to look like a bikini model when you live like a couch potato. Am I right? Therefore, it takes more than just exercising daily to make the change. So how do you change your lifestyle? Your lifestyle is an accumulation of your personal 24 hours every day. What are you doing with your time? Well… the best way to figure that out is by starting a journal and logging your life for 7-14 days. This way you can see exactly what your work week and weekend look like and you can get an accurate idea of what kind of habits you have developed and what areas you need to improve. Some examples of things to keep track of in your journal include, but are not limited to:

  • How many hours did you sleep?
  • What did you do when you woke up?
  • What did you eat all day and at what times?
  • How much water did you drink?
  • How did your weekend differ from Monday through Friday?
  • What are your current stress levels?
  • What are your hobbies? Are they sedentary or active?

The more detail you include, and the more honest you are, the more successful you will be in making a change. We live in a very fast paced world and it is so easy to get busy and lose track of all the little pieces that make up our day. Writing it down creates a sense of awareness. It is important to create awareness of exactly where you are starting from; therefore, you know what you are working with and towards. We spend so much time making goals and plans, but how much time are you spending reflecting on where you are at currently and how/why you got there? You cannot make a clear plan until you know exactly where you are starting from. Once you have a solid understanding of where you are at currently with your lifestyle, habits, strengths and weaknesses, you will look at the task of changing your body in a new light.

 

Now that you have properly assessed the cause and effect, you can begin working on the solution, also known as taking action. This can be a very intimidating step for many people, because they look at the entire mountain, rather than the small steps each day. This mindset leads to many people continually putting it off until “Monday” or “the 1st”. Others try to conquer the whole mountain overnight and do an entire 180 flip with their life which leads them to becoming overwhelmed and ineffective. The best way to create lasting change is to break it into steps and work on one change at a time. I always recommend beginning with the morning habits because your morning is the foundation of your day. For example, if you realized (through your journaling process) that you are rushing out of the house every morning without enough time to have breakfast, so you grab a coffee on the way to work to give you energy and tide you over, but you aren’t putting actual substance into your body until noon, your first focus should not be eating chicken and broccoli for lunch every day. You should be working on creating the discipline to wake up 30 minutes earlier and eat a proper breakfast. Focus on developing only the one habit until it has been ingrained into your lifestyle and you have began to see and feel the benefits. Then, and only then move on to the next portion of your day. Although it feels like it is a slower process, making the changes one step at a time will create new positive habits and a stronger foundation to build from.

“The secret of change is to focus your energy, not on fighting the old, but building the new”

 

Written By: 

Entrepreneur and Fitness Coach 

Lacey M. Byrd

www.Laceybyrd.com 

 

Deciding to cut Alcohol and Caffeine out of my life… For good!!!

 

       Today marks 6 months… 6 months clean from alcohol and 7 months free of caffeine. I didn’t do a fancy cleanse or a 12 step program. I simply made the decision to STOP! I know it’s a cliché and an overused saying but life really is made up of choices. Yes, we have certain traits that we are born with and yes, life tends to bring variables that are out of our control but what we can control is how we respond to these things; What we do despite the inevitable.

          My relationship with caffeine started out harmless. I simply enjoyed the flavor of coffee and it was a nice treat occasionally, or a beverage to enjoy socially. The problem was th

at I created neuro pathways in my brain that said caffeine gives me energy and makes me feel good; therefore, when I woke up at 5 o’clock every morning and was tired, caffeine was the first thing that came to mind. The morning coffee quickly became a habit. The problem is that with every up comes a down. I would have energy for a while and then came the crash. My morning routine quickly began spreading to the rest of my day. By the time I realized it was an issue I was having approximately 600mg of caffeine per day (that’s over 6 cups) yet I still felt tired often and was barely getting through my day. The effects of this poor habit brewed another unhealthy relationship with alcohol. Being fueled by caffeine all day came with side effects of making me on edge and anxious. I had trouble sleeping and even just relaxing. I discovered that wine would help me relax. It started with just having a glass when I was with friends or out; But again, I developed a habit. I created neuro pathways that said wine makes me feel good. It helps me relax and more importantly, sleep. Sounds good right? Like I found a solution to my problem? Well, for a while I convinced myself of that. But then this little voice in the back of my head kept popping up. It would say “Is this really the standard you want to live your life by? Just because the people around you are doing it? There must be another way. A way to live a life without constantly altering my state of mind artificially” For months, I just tried to ignore the pesky little voice, but over time it got louder and evolved from a thought to a feeling to a desire. I wanted so badly to live a life where I felt energized, confident and happy all of the time without relying on a substance, especially one that isn’t good for me. This is when I became self-aware of exactly what I was doing to myself. I broke down my daily habits and found the root of the issue.

 

           My first step was to cut out caffeine. My method of choice? Cold Turkey! I slept more in that first week than I had in a month. Any moment I wasn’t working, I was sleeping… taking 2-3 hour naps per day and sleeping 10 or more hours every night. I was tired, cranky and having withdrawals to the max. It only took me about 10 days to not want it or think about it anymore. I found that it was very important to add a new habit in place of the one I was trying to break. My new morning routine consisted of drinking 16oz of water first thing after waking up and then brushing my teeth and taking a shower. By the time my body got an internal and external shock, I was awake. 7 months later, that is still the very first thing I do every single morning. Exactly one month later I tackled the task of cutting out alcohol. The theory behind my madness? Discipline is like a muscle. It takes practice and training to develop. I had just spent the previous month battling temptation and practicing discipline. With alcohol, I found that it was easy for me when I was at home. I just wouldn’t buy any. The times that I found to be the most difficult were when I was with friends and family who were all drinking, my birthday, and the holidays. I had to find other things that satisfied me instead. My go to drinks are now water, La Croix (sparkling water), and decaffeinated tea. Although it has been 6 months, I still have moments that are difficult for me, but I know that any moment of weakness is not worth going back to how I felt before.

 

            Our lives are made up of habits. Things that we have tried or been exposed to and had a positive reaction to; therefore, we continue to do it without realizing the possible negative effect it has long term. It is so important that we are aware of the habits that we have created and make sure that they are good habits, ones that we are in control of. The worst feeling is feeling like you don’t have control of your own life or body.

             Since taking caffeine out of my life I have more consistent energy than ever, my sleep has improved immensely and my mood is much more stable. Since taking out alcohol I feel more and have found other ways to express my emotions rather than just numbing them… but the biggest benefit of all is that I am so proud of myself for deciding to improve my life for no one other than myself and sticking to it despite the level of difficulty and the environment around me. There is no greater feeling than being proud of yourself daily.   

“We cannot go back and change the past, but at any point, we can stop in our tracks and change the course of the future.”

 

Thank you for taking the time to read this post today. 

Please LIKE and  SHARE this with your friends by clicking the Social Media Icons below! Also, check out some of the other blogs that have been posted in the past! 

What can protein do for you?

 

 Do you know how much  protein you should be consuming on a daily basis?

 Well I’m here to help clarify some of the questions you may have that surface during any nutrition or fitness related conversation. Whether your active or inactive proteins plays a major role in your overall health. 

  Our bodies musculature are made of proteins, put together into fine strands called myofibrils, that have been comprised of essential amino-acids and pep tide chains to form different bonds within our muscle tissue. Every time we exert energy our bodies contracts its myofibrils and is constantly breaking and reforming bonds. This is exactly where protein comes in the picture, it helps to heal those broken bonds at a molecular level so our muscle will continue to be healthy and strong.

 

How much protein should you consume? * SEE CHART BELOW

These numbers are approximate but gives a clear indication of what is necessary. 

 

Proteins are the only source of food that are continually being metabolized through our digestive system and are not stored for energy. Carbohydrates and Fats are the most important when it comes to energy. Proteins are everywhere in our bodies, our nails, hair, skin and muscles and are found in different foods such as:

 

 

 

Meat

Chicken, Steak, Shrimp, Fish, Beef, Eggs

 

 

Legumes

 Lentils, Garbanzo Beans,  Black beans, Pinto beans, Kidney beans, and many more foods.

Vegetables 

Spinach, Green peppers, Broccoli, Cali flower, Green Beans, Brussels Sprouts,  are all high in protein.  

Meal Replacements 

 

The last topic I have here on this page is meal replacement. This is also a valid option to increasing your daily intake if you struggle like most of american’s to get the required amount of protein in their body. It can be hard to have all your meals cooked and prepared for the entire week while your having to travel for work, take the kids here and there and other activities that can distract you from your health.

What many have found to work is to grab a snack bar, or a meal supplement shake. Making sure that you are munching on something that is beneficial to your body.  It is YOUR body, YOU only have one. Treat it with the respect it deserves!

Click here to see my favorite Snacks and Smoothies!  

 

Want a  personalized nutrition program? 

FIND OUT MORE HERE

 

Vitamin B and it’s Uses

Vitamin B and it’s Uses

Hello everyone thank you for taking another look at this blog and making your health a priority in your life. This specific blog will focus on the use of vitamin- B and how it is very important.

Referred to as vitamin B complex, the eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 — play an important role in keeping our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day. While many of the following vitamins work in tandem, each has its own specific benefits — from promoting healthy skin and hair to preventing memory loss or migraines.

B1 (Thiamine)

B1 helps the body make healthy new cells. It’s often called an anti-stress vitamin because of its ability to protect the immune system. When carbo-loading (either to prepare for a big race or just because pizza tastes that good), studies say this vitamin is necessary to help break down those simple carbohydrates.

Where do you get it from!! 

 Whole grains, peanuts, beans, spinach, kale, blackstrap molasses and wheat germ

B2 (Riboflavin)

This B vitamin works as an antioxidant to help fight free radicals (particles in the body that damage cells) and may prevent early aging and the development of heart disease. Riboflavin is also important for red blood cell production, which is necessary for transporting oxygen throughout the body. Several studies suggest B2 can help stave off migraines, but more research is needed to be sure. And be careful, while sunlight does the body good, ultraviolet light reduces the riboflavin content in food sources. Milk, for instance, is best purchased in opaque containers in order to keep this vitamin from breaking down.

Get it from: Almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans

Image result for Vitamin B from peppers

B3 (Niacin)

One of the primary uses for niacin is to boost HDL cholesterol (i.e. the good cholesterol). And the higher a person’s HDL, the less bad cholesterol he or she will have in their blood. Vitamin B3 deficiency is very rare in developed countries, though alcoholism has been shown to lower B3 levels in some individuals. Niacin, used topically and ingested, has also been found to treat acne.

Sources include: Yeast, red meat, milk, eggs, beans and green vegetables

B5 (Pantothenic Acid)

Small amounts of vitamin B5 are found in just about every food group — its name even says so. Pantothenic comes from the Greek word pantothen meaning “from everywhere.” In addition to breaking down fats and carbs for energy, it’s responsible for the production of sex and stress-related hormones including testosterone. Studies show B5 also promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots.

Get it from: Avocados, yogurt, eggs, meat and legumes

B6 (Pyridoxine)

Along with fellow B vitamins 12 and 9, B6 helps regulate levels of the amino acidhomocysteine (associated with heart disease). Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. Some studies suggest vitamin B6 can reduce inflammation for people with conditions like rheumatioid arthritis.

Get it from: Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots

Image result for Vitamin B from eggs

 B7 (Biotin)

Because of its association with healthy hair, skin and nails, this B vitamin also goes by “the beauty vitamin.” It may help people with diabetes control high blood glucose levels, too. This B vitamin is especially important during pregnancy because it’s vital for normal growth of the baby.

Get it from: Barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts

B9 (Folate)

You may have heard another name for B9 — folic acid — which is the synthetic form used in supplements and fortified foods like cereal and bread. Studies suggest folate may help keep depression at bay and prevent memory loss. This vitamin is also especially important for women who are pregnant since it supports the growth of the baby and prevents neurological birth defects.

Get it fromDark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans

B12 (Cobalamin)

This B vitamin is a total team player. Cobalamin works with vitamin B9 to produce red blood cells and help iron do its job: create the oxygen carrying protein, hemogloblin. Since vitamin B12 is only found in animal products, studies show higher rates of non-meat eaters with a deficiency. “But unless you are a strict vegan or vegetarian,” Zuckerbrot says, “it’s not hard to get enough of this vitamin in your diet.” For those who are deficient, it may be necessary to supplement the diet with B12.

Get it from: Fish, shellfish, dairy, eggs, beef and pork

Making sure you are getting all the valued vitamin B in your system through our foods is not always available that is why there are Vitamin Supplements that work very efficiently.

Here is a link that will take you to a website that has information on a very potent source of Vitamin B.

If you are needing Vitamin B here is a reliable source you can trust for quality products.

Click Below.

VITAMIN SUPPLEMENTS 

Thank you for taking a look at my blog, If you enjoy the information on this blog about the importance of vitamin B take a look at our other blogs especially what should you DO or NOT do for weight-loss! Does it work for weight-loss?

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