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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10-Minute Protein Rice Krispy Treats

Need a minimal ingredient snack idea to satisfy your sweet cravings that is quick and easy to make? We’ve got you covered! This snack is high in protein and full of healthy guilt free ingredients!

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INGREDIENTS FOR 15 “GOLF BALL” SIZED TREATS:

  • 3 cups brown rice crisp cereal
  • 1 heaping scoop vanilla isolate protein powder (Cellucor’s Vanilla High Performance Whey from Bailey’s Pro Shop)
  • 2/3 cup almond butter (or peanut butter or choice of natural nut butter)
  • 1/2 cup raw honey
  • 1 tablespoon cinnamon (optional, recommended)

STEPS:

  1. In a ceramic or glass bowl, mix together honey and almond butter. Ensure that both have melted completely so they can easily mix together. To help, you can toss this in the microwave for a few seconds.
  2. Add cinnamon and protein powder and mix together using a spatula.
  3. Add 1 cup of brown rice cereal at a time and fold in the cereal.
  4. Spread mixture in a shallow baking dish (about 8×8) or use silicone ice molds for individual portion control.
  5. Store the treats in the fridge and slice (or pop out of the ice molds) when you’re ready to eat them. It’s best to let these “harden” in the fridge for at least 20 minutes before enjoying. These are tasty so practice self-control!

APPROXIMATE MACROS FOR 1 OF 15 TREATS:

136 calories, 5g protein, 17g carbohydrates, 6g fat, 2g fiber, 10g sugar

 

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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!

Pumpkin Pie Protein Shake protein

Pumpkin Pie Protein Shake

As we welcome October and Halloween, pumpkin flavors are perfect for spicing up the festive fall season. Try this delicious recipe pre or post workout for a sweet treat that is completely guilt free!

Pumpkin Pie Protein Shake – serves 1

What you’ll need:

3-4 ice cubes
2 cups unsweetened vanilla almond milk
2-3 Tbsp pumpkin puree
1 scoop Labrada Lean Body Vanilla Protein Powder
3-4 shakes each of cloves, ginger, nutmeg, and cinnamon
2 Tbsp ground flaxseed

Blend and enjoy!

Balancing a Healthy Life While Living a Tight Schedule

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When it comes to balance we must keep in mind that is considerably important to focus and prioritize on what matters in our lives and put those items top on our “todo” lists. In the midst of juggling work, family, friends, daily stresses and distractions, it is often challenging to find the time to focus on our health goals. So, how do we create positive adjustments in our lives? Here are a few ways to initiate energy-giving habits and balance a healthy lifestyle with a tight schedule.

Building new habits

 

The key to success is found in our daily actions and routines. We consciously make decisions everyday which become mirror images of our lives. If you feel off balance, stressed or far from goals, it may be time to simply shape new habits and different choices of the ones you’ve become comfortably accustomed to. According to author, Charles Duhigg, writer of The Power of Habit, it is imperative to establish new subtle habits that stick when looking for long-term changes. Duhigg’s theory suggests this can be accomplished in three easy steps.

 

  1. Find a cue that works for you

“A cue can be a particular time of day, a certain place, the presence of certain other people, a particular emotion or a preceding behavior that has become ritualized,” states Duhigg. For example, you can play with a variety of routines or patterns that incorporate friends, family, careers and workout schedules until you find one that fits your specific lifestyle. Whether this is joining classes at a local gym to keep you motivated and held accountable for, squeezing in a workout before you begin your day or simply changing the people you surround yourself with, begin to move outside the comfort zone and explore your options. Find a “cue” that will benefit you and help you achieve your goals. Surround yourself with motivating and inspiring people. Sometimes it’s best to take a moment and reflect on your life and the relationships it is built on. What do the people you associate with have you feeling, thinking, saying and how do they have you acting? If you are reevaluating any negative relationships you may need to separate yourself and make room for the positive in life.

 

 

  1. Choose rewards that grant instant pleasure

Find simple pleasures that provide you with instant gratification, whether it be taking a warm bath, scheduling a massage session, a relaxing Skype date session with a friend or workout class you enjoy.

 

  1. Demolish bad habits

Learn to focus on what truly matter and let go of distractions. Duhigg states, “You need to recognize what the cue and reward are and then find something else that delivers a similar reward.” For instance, if you notice that the fatigue from a long work day (cue) leaves you feeling tired and missing the gym, schedule an AM workout with a friend before work. You will feel energized and accomplished all morning, helping you to perform better in the work environment. Leave your clothes and iPod next to your bed the night before so you are ready to hit the gym in the morning! If stress if a “cue” for you and you tend to reach for fast-food when you are on the go and pressed for time, practice premaking meals to take with you to always have healthy food option on hand.

When it comes to forming habits with exercise it’s just as simple. Find something you can do that you genuinely enjoy and fits into your routine. For example, if you wish to add in cardio to your training program but are not a fan of running in place on a treadmill, find innovative ways to increase your aerobic activity by trying out new activities such as biking, hiking outdoors or joining group classes.

Focus on executing your goals

According to the Cancer Research Centre at UCL Epidemiology and Public Health, it takes an average of 66 days to shape a habit. When it boils down to making positive changes and forming balance in your life, focus all of your energy on making that change. There are going to be many variables standing in your way. Expect that! Whether it be school, your long job hours, children or the fear of leaving a comfort zone, wasting time worrying about reasons why things may not work will never help you become the individual you are fully capable of becoming. You surely will have a reason why it may not work, but it’s all about finding the many reasons why it can and focusing mentally on how it will benefit you, your life and those around you. Believe in yourself that you can and you will find a way to stick to your nutrition and workout regimen. Whether you think you can or you can’t you are right.

 

 

More Tips to Keep Healthy When Busy!

  • Premake your meals on the weekend. Store your food in Tupperware in the freezer so it is readily available during the week.
  • Cook a batch of steel cut oats or oatmeal in a large crockpot with fresh fruit at the beginning of the week. Store the remaining food in the fridge to use on busy mornings!
  • Carry protein shakes and protein bars in your car at all times! You never know when you may be busy and need a healthy snack. Save money by purchasing them at your local Bailey’s Pro Shop!
  • Create a list of all the many benefits that living a healthy lifestyle will bring into your life. Tape this list on your mirror so you see it daily. This list will remind you why waking up for a.m. workouts, eating healthy and building positive relationships in your life will be worth the effort! Some examples you can list are
  1. Feeling Energized
  2. Stress Relief
  3. Healthier body and mind
  4. Demolish your personal records
  5. Build muscle, lose fat and toning the body
  6. Be a positive remodel to your children, friends or family
  7. Feel accomplished, organized and content

(Waking up at 5 a.m. for a workout will be a challenge, so daily visual reminders of why the effort will be well worth it will be an extra incentive to get the job done.)

 

  • Plan your workouts on a calendar as you would an appointment. Make yourself a priority. You deserve that.
  • Surround yourself with others that have goals that correlate with your own. Leave no time spent on negative energy that will interfere with your plan to stay on track.

 

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Works Cited

Duhigg, Charles. The Power of Habit: Why We Do What We Do in Life and Business. New York: Random House, 2012. Print.

Lally, Phillippa. “UCL News.” How Long Does It Take to Form a Habit? Colleagues from the Cancer Research UK Health Behaviour Research Centre Based at UCL Epidemiology and Public Health., 4 Aug. 2009. Web. 28 Mar. 2014.

Protein Pancake Recipe

Like many of us, you battle a hectic daily routine. Luckily, we’ve learned that the key to juggling a busy schedule is to maintain stable energy levels throughout your day. One important way to boost your metabolism and fuel your body is eating a clean, healthy breakfast when you wake up. This new year, try making your own healthy meals. Here is one delicious pancake recipe to try!

Protein Pancakes to fuel your workout and muscles!

Ingredients:

-1.5 scoops Elite Gourmet Vanilla Protein Powder

-1 egg white

-1/4 C almond milk

-2 T Bob’s Red Mill Gluten-free Baking Mix (can substitute with whole-grain flour of choice)

-3/4 t baking powder

-1/2 t cinnamon

-1/2 t vanilla

Heat a skillet to medium heat.

1.While the pan is heating up, in a small bowl, combine the protein powder, baking mix, baking powder, cinnamon and whisk to remove any lumps.

2.Whisk in the egg white, almond milk and vanilla.

3.Cook the pancake(s) for 2-3 minutes on each side, until golden brown.

4. Top with sugar free syrup and fruit if desired and enjoy!

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Strawberry Protein Muffins

Protein Packed Oatmeal(2)

Strawberry Protein Muffins!

Ingredients:
1/2 cup of vanilla whey protein
2 whole eggs
1 cup of oats
1.5 cup chopped strawberries
3/8 cup of almond milk
1/4 cup of coconut flour
1/2 cup of quark
1 tsp of baking powder

Directions:
1. Preheat oven to 350 degrees
2. Blend ingredients together.
3. Pour batter into five cupcake cases or five individual tins.
4. Bake for about 25 minutes or until an inserted knife comes out clean.
5. Let cool and serve.

Enjoy with Greek Yogurt or organic butter!

Nutrition Facts
Per muffin, recipe makes 5 muffins
Calories 175
Fat 6.2 g
Carbs 13.4 g
Protein 13 g

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