Thursday, November 13, 2014

What's Non-negotiable for you?

Think about some of the things you make non-negotiable in your life:

  • You don't leave your child with a stranger.
  • You don't show up late to an important meeting (at least without a good reason).
  • You don't rob banks or drive intoxicated or take drugs. 

All pretty obvious, but not everyone lives by those standards.

The cornerstone of a new standard is what you make non-negotiable

For many of you, working out is non-negotiable – no matter what else is happening in your life, you make sure your workouts get done.

As a wrap up to last week's emails, let's take one more quick look at a day of fat loss eating.

A good breakfast might be 2 eggs with whole grain toast.  Add 2 servings of whole fruit or veggies and this becomes a fat loss food and a great breakfast. 

A good snack might be a protein shake.  Blend in spinach or have your shake with whole fruit and you have a fat loss food that will keep your energy high, and your hunger and cravings in check.   Or opt for the Triple Berry Chia Pudding for a delicious snack. 

A good lunch could be a chicken breast sandwich.  Transforming that from good to great, opt for chicken breast on a bed of salad greens (kale, spinach, red leaf) and a colorful mix of veggies, with your favorite combo of oil and vinegar (the Spicy Olive is a great place to get amazing options!)

A good dinner may be homemade white bean chicken chili.  Add a salad starter and you have an ideal fat loss food that will help keep your total daily calories in line.  Other really great tasting dinner options include the Asian Lettuce Wraps, or in lieu of traditional spaghetti (very high in carbs and sugar), instead prepare Zucchini Spaghetti (way better tasting than it might sound :)). 

You might notice a pattern here … adding whole fruit and/or fresh veggies to "healthy food" transforms them into fat loss eating.   It's a key, critical distinction most people miss.  "I eat healthy, but I can't lose weight."

What if between now and the end of the year you made eating fruits and veggies as a part of every meal non-negotiable?  How might that elevate or reinforce your new standard?

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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