Tuesday, March 31, 2015

Motivation on Auto-pilot ...

What do you do to stay on track?

For some, it's almost like auto-pilot.  They show up as consistently as the sun rises. 

For others, we look at the auto-pilot folks perhaps in amazement.  How are they so consistent?  It looks like it's an effortless process. 

For those of us that have more ups and downs than steady consistency, there is hope!  

Having a powerful driver, or something you're going after, or an intense reason to achieve an outcome is all it takes.  Getting married is often a compelling reason to get in top shape. 

Some people are driven by the fear of losing something, or the pain of not doing something.  Those that have experienced a health scare often are driven to never go back to that place again, which is a powerful motivator.

A little less intense is to create something you want, state it as a specific goal or outcome, such as, "I will lose 10 pounds by July" or "I will fit in my college clothes by my reunion" or "I will run 30 seconds per mile faster by August 1st". 

It matters little what the outcome is, ONLY that what you're going after is meaningful to you. 

Then you will write out your goal, keep it with you, and read it several times throughout the day. 

I know that may seem silly but we all need constant reminders of what we're going after.  At first, it takes reading your goal over and over and over, and then that outcome becomes embedded in your mind.  At this point, your mind sorta takes over, and you suddenly discover all kinds of ways to make your outcome real. 

Big ideas/breakthroughs that help you get there come to fruition. 

Momentum kicks in in a significant way. 

Think about anything important that you accomplished, but once thought unattainable, and you'll find this same pattern. 

  1. Establish an important outcome.
  2. Write it down, and read it many times throughout the day until it's embedded in your mind.
  3. Take action on the steps that come to mind to reach your goal. 
  4. Momentum is created, and now all you have to do is keep that positive progress going forward.   

What would be really exciting or compelling for you to accomplish over the next 3 months?

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com

Friday, March 20, 2015

“Spring Cleaning" Your Body ...

Welcome to the FIRST Day of Spring! 

In honor of the first day of spring, next week's challenge is a little twist on the traditional "Spring Cleaning."

We're going to Spring Clean (detox) our BODIES!

All this means, if you're up for the challenge, is we're going to eliminate eating processed foods, drink a lot of water, and focus on eating "clean" this week. 

By doing this, you'll be eliminating toxins, getting rid of sugar cravings, and "resetting" your body.

There's a lot going on during this challenge, but the benefits are HUGE, so here's what's in store …

Spring Cleaning Rules:

1.  Green Smoothie for Breakfast: This will get your day off to an energizing start! 

Here's a great recipe to try: In a blender, place 4 ice cubes, 6-8 oz. water, 1 huge handful fresh baby spinach, 1 heaping tsp. cacao powder, 1 handful frozen blueberries, 1/2 frozen banana, and 1 scoop of protein powder.  Blend and enjoy!  (You can use this one or any recipe with greens in it!)

2.  Drink at LEAST 1/2 your body weight in ounces of water each day.  Water consumed during your workouts does not count towards your daily total.

Keep it interesting.  Find a fun glass that you like and switch it up by adding sliced cucumber, strawberries, lemon, orange slices or other natural flavors to your water.

3. Have a large salad for lunch.  Load it up with veggies- as much as you want.  Add about 4-6 ounces of protein (chicken, turkey, etc.)  Stay away from the iceberg- as it contains very few nutrients than spinach or a baby greens mix.

For dressing, squeeze a fresh lemon over your salad.  If that won't cut it for you, make a vinaigrette.

Here's a great recipe: 1 cup extra virgin olive oil, ? cup good quality aged balsamic vinegar, 1 Tbs. dried parsley, ½ tsp. sea salt, Freshly ground pepper to taste, 1 Tbs. honey mustard  (organic if possible), 1 garlic clove, passed through a garlic press or minced (optional).  Add all ingredients into a bowl & whisk until thick and creamy.

4.  Dinner:  A palm sized portion of a grilled/baked/steamed protein (like chicken, turkey or fish) and 2 servings of vegetables.

5.  Get 6-8 hours of sleep every night.  Make an effort to go to bed earlier if you're not getting enough sleep.  Rest and recovery is critical for your body to get the most out of your 5-day detox.

6.  Exercise for at least 30 minutes for 5 or more of the next 7 daysUse the Adventure Boot Camp FitDeck, go for a run, or use  use my Twenty Fifteen Challenge for a FAST Fifteen Minute Killer workout!

7.  Other Basics:

  • Caffeine: limit to 1 cup (if you need MORE, opt for green tea).
  • Need a snack: Apple with 1 Tbs. Almond Butter (NOT peanut butter), handful raw nuts, or Fresh veggies with 2 Tbs. homemade guacamole
  • No dairy (or VERY limited)
  • No Wheat products of any kind- breads, pasta, cookies, cakes, etc.
  • Focus on the OUTCOME of what you want.  Focus on feeling good, healthy, and energetic.  Don't focus on foods that will distract you from your goal, better yet, remove those foods from your house!

That's it!  Not so bad, right!?

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com

Monday, March 16, 2015

Green Every Meal Challenge!

THIS week we offer the Green Every Meal Challenge!

It may be one of your toughest challenges to date!  St. Patrick's day is TUESDAY!

The majority of people around the world will be drinking green beer and eating green-colored everything.

Your Challenge: Instead of drinking the loads of artificial colors and flavors, we're going to celebrate by eating something NATURALLY GREEN at every single meal this week.

Yes, this challenge is for EVERY. SINGLE. MEAL! 

We all know how important it is to eat our greens…and this is the perfect challenge to become aware of how many greens you truly ARE eating each day.

It's the chlorophyll in the plants that turn our food green.  And…this little chlorophyll molecule is pretty amazing. 

When consumed, it will increase blood cell production, improve oxygenation, detoxification, and circulation in your body.  It's also known to help prevent certain types of cancer.

Green vegetables and fruits are loaded with vitamins and minerals that go to work in your body. 

And what's probably MOST important, your energy soars, your skin glows, you satiate faster and eat less, and overtime, you develop a leaner body by eating green food (naturally green food, green food dye in beer and processed food doesn't count here)!

This challenge is going to take a little planning and prep work. 

Some ideas for green foods to add to your plate:

  • Avocado, Artichoke, Asparagus
  • Green Apples, Kiwi, Grapes, Limes
  • Arugula, Spinach, Kale, and other Greens
  • Broccoli, Celery, Cucumber, Zucchini
  • Don't forget herbs like Basil, Parsley, & Thyme!

If you have any other favorite greens, share with other Adventure Boot Campers on the private facebook page here: https://www.facebook.com/groups/CincinnatiAdventureBootCamp/.

Are you up for the Week One Challenge?

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com

Friday, March 6, 2015

Day are getting longer ...

With all the snow on the ground the past couple of weeks it's hard to believe that we're 2½ weeks away from the beginning of spring. 

The days are getting longer, and soon enough the temperatures will be rising.  Even today we're starting to see that snow melt away as we get into the 50's! 

Within a month or so we'll start to see nature coming alive, energy improving, spirits elevating. 

Next camp session we'll be targeting workouts to prepare you for spring clothing, and we'll put an emphasis on cleaning up your nutrition. 

Between now and then (March 16), start to identify any nutritional habits that may have crept in over the long winter.  Things like:

  • An extra latté in the afternoon to help you get through the day.
  • The extra helping at dinner.
  • An afternoon trip to the vending machine, perhaps from boredom or stress. 
  • Bites, licks and tastes off the kids or husband's plates.

Little things that are small in isolation, but add up over the dreary, cold months of the year. 

A small bite here, two sips there, ultimately turns into a couple hundred calories in a day.  Over a year, a simple extra 100 calories per day equals an extra 10 pounds in a year of energy (calories) that need to be burned, or stored. 

It's easy to fall prey to the few extra calories, we all do it at times, and wintertime usually is the hardest to stay clean for most.  The big meals register on the brain, you feel the big post-meal energy drain, but an extra little chocolate leftover from Valentines usually doesn't get "accounted for". 

This is the perfect time of the year to check in with your diet, and clean up any "winter" habits that may have developed. 

Here are 3 tips to make sure you stay on track.

  1. Get your workout in. Studies show those who work out follow a better diet over the next 24 hours. 
  2. For a week, write down what you eat to increase your awareness. Without question, those who track their food intake see the best results.
  3. Be conscious of the mindless eating, especially if you're trying to get your arms, legs, and midsection toned and ready for spring/summer season. 

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com