MYZONE Tips For Keeping That New Year Resolution!

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New Year’s resolutions—we all make them and we all have trouble sticking to them. This year plan out some resolutions that are an attainable challenge. If you want to see better results in your workouts, make sure you’re hitting the gym and staying in the yellow and red zones, as well as using your MYZONE  belt to aid in tracking fitness resolutions. If you want to eat better, be sure to plan ahead with a grocery list for pre-planned out meals. Here are 5 New Year’s resolution tips to stay on track:

 

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1. Be realistic

This is a very common challenge people face. It’s hard not to over-reach, but as much as you might want to improve or change something, make sure it’s within the realm of something possible. These goals shouldn’t be easy, but make sure they’re something you can work toward with effort and determination. Your resolution needs to be something you can achieve and be proud of for doing so.

2. Track your progress

There are many ways to work on tracking fitness resolutions and hold yourself accountable to a goal. If your resolution is increasing your exercise effort, then reach for your MYZONE MZ-3 belt and keep pushing yourself to stay in the yellow or red zones. Some friendly competition on the MYZONE leaderboards is also a good way to stay on top of your progress.

 

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3. Create a plan

Outlining how you plan to deal with things that could potentially get in the way of your success will immediately set you off on the right foot. Decide how you want to handle situations that could impact your goals. When life gets too busy and you can’t spend hours in the gym, work with a trainer from Sweat PT to show you how to train effectively and maximize your time at Bailey’s.

 

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4. Share!

Don’t keep your resolutions to yourself, share with friends and family that can help support you along the way. You may even find another person with a similar goal to accompany you in achieving your goals. Try out group fitness which will help you to surround yourself with a support system who will encourage and push you in your classes!

5. Reward yourself

Set small goals or checkpoints toward your resolution so you can reward yourself for hard work along the way. A little something to look forward to after achieving smaller goals can be a huge motivator in the long run. The key here is making sure the reward doesn’t contradict what you’re trying to achieve. If your resolution is to get healthier, don’t reward yourself with a sweet treat, instead go shopping for a new workout gear or new headphones to bring to the gym.

 

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We hope you find these 5 New Year’s resolution tips helpful.  Let us know if you have any other tips and tricks for tracking fitness resolutions by commenting below!

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12 Week Transformation Winners!

CONGRATS to our 12 week challenge winners
1. Thatcher Rodriguez
2. David Richardson
3. Ashley Ertle
4. Jeremiah Cobb

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Check out more 12 week transformations!

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5 Ways to Naturally Boost Your Metabolism

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It’s no secret, as you age, metabolism tends to slow down. Why does this happen and how does is effect your body weight? Simply stated, metabolism is a complex physical and chemical process which occurs in a living cell or organism necessary to maintain life. This is the rate that your body burns calories in order to sustain bodily functions including digestion, sleep, recovery, physical activity and even breathing.

Metabolism will differ from person to person and can be increased or slowed down due to food & water intake, exercise, body temperature, hormones and stress. To stay thin, strong and fit, even as we age, taking proper care of metabolism is vital. Weight loss is all about burning more calories than what you are consuming. Periods of inactivity, fast food and stress can all slow down the metabolism. Luckily, there are natural ways to increase it and reverse the damage.

Three Simple Steps to Boosting Metabolism

  1. Build Lean Muscle With Weight & Resistance Training

Many times we hear that to lose weight we must do cardio and eat less and little emphasis is put on resistance training. While this initially favors for the scale to decrease, it can have very negative long term results. It is important to realize that our body’s do not care what they look like on the outside. It has one priority and that is survival. It will do anything within its power to sustain your life. When we dramatically cut calories and add in just cardio our body will see it is in a deficit and will use 2 types of fuel sources to make up the difference; Muscle the body doesn’t see as necessary for survival will be stripped and fat will also be pulled. If you aren’t lifting to preserve muscle, it will atrophy. As our weight decreases because of the lowered nutrition and cardio our bodies metabolic rate will also decline because of the muscle that is shed. This effectively takes your current deficit and squeezes it smaller. Ultimately giving you diminishing returns on your caloric restriction and cardio time output. You also weigh a bit less, so your body will have less to move, again less calories burned for the same activity. You burn more calories per day when muscle increases. Aim for a few weight lifting or resistance training sessions mixed in with cardio or group fitness classes for best results.

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Protect your metabolism and lift weights. Lift as heavy as proper form will allow and constantly seek for more and more strength. It is in our best interest to keep as much muscle as possible while trying to lose fat.

2. Get your Omega 3’s 
According to Dr. Edward Group with Global Healing Center, “omega-3 fatty acids reduce the production of a hormone called leptin, a natural chemical that lowers your metabolism.” Animal studies done at the University of Wisconsin found that lab mice with low leptin levels produced faster metabolic rates than mice with higher levels of the hormone.” Examples of foods with high omega-3’s are fish, fish oils, nuts, seeds and flax seed.

 

3. Drink water and lots of it!  

Studies have shown water has the potential to increase fat burning while detoxifying the body and suppressing appetite. It is recommended to drink at least 8 glasses of 8 ounces of water a day and more when you engage in exercise. A dehydrated body cannot function as well. Water is also used to transport nutrients in the body and assist with muscle repair and growth.

 

4. Sleep 

Not getting enough sleep is another way to slow down your metabolism. Think about it, if your body is fatigued, how do you expect it to work at its optimum? Understandably, an exhausted body will not be as efficient in burning calories so make sure you get plenty of good night’s rest. A well-rested you will be a lot more efficient. Aim for 7-9 hours per night.
5. Diet

Nutrition accounts for most of our results when it comes to aesthetics. Have you ever heard the term, you can’t out train a bad diet? There is some truth to this! Avoid eating poorly and instead, maintain a healthy diet. Try to avoid high fatty and processed foods and reach for something healthy, organic, and as natural as possible. Food is what you need to fuel your workouts and maintain a healthy body and mind. Think of food as a tool to help you reach your goals. Muscle needs calories to grow. Restricting food long term may severely hamper your metabolism long term. Eat for your goals!

Protein Packed Banana Bread

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PROTEIN-PACKED BANANA BREAD (CAN BE GLUTEN FREE!)

PREP TIME
5 mins
COOK TIME
20 mins
TOTAL TIME
25 mins

Serves: 14
INGREDIENTS
2 ripe bananas
¾ cup of oat flour (GF if needed)
¾ cup vanilla ISO CLEAN whey protein powder by RIVAL
1 cup of 0% fat Plain Greek yogurt
⅓ cup egg whites
¼ cup of unsweetened applesauce
6 packets of stevia
2 teaspoons of pure vanilla extract
1 teaspoon of baking soda
Pinch of salt
INSTRUCTIONS
Preheat oven to 375 degrees.
Pace bananas in a mixing bowl and mash until you have a thick pudding-like consistency.
Add all remaining ingredients to bowl and mix well.
Prepare an 8×8 baking pan with cooking spray or coconut oil or use 2 small loaf pans.
Evenly place batter in pan and bake for 20 to 25 minutes or until a toothpick pulls clean when tested.
Enjoy!