Category Fit Attitudes

Holding Yourself Accountable

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It can be very difficult to stay on track with a structured meal plan or training regimen. Heck, I have even heard people talk about how difficult it is to remember to take daily supplements or to floss regularly. The parent inside of each of us often struggles to keep everything in line so that guilt doesn’t set in. When we fall off track, it can be very easy to rationalize the errant behavior, reasoning that perhaps we needed the extra carbs or needed to take a day off training after all.

Just-Do-It-NowFor those of us who are in the fitness world, especially those of us who compete, there is so much structure to our regimens that it is easier to keep ourselves in line. We are conditioned to keep our blinders on and stay the course with food and training. But those who are not immersed in the world of fitness and bodybuilding tend to struggle more with a regular regimen. If no specific fitness or health goal is defined, people tend to zigzag with their regimens, adding more unscheduled fun meals, more alcohol, and more missed trips to the gym.

If you are one of those people who tend to fall off track more easily, there are some guidelines which you can follow (listed below) which will help to keep you in line. More importantly, however, you need to remind yourself WHY holding yourself accountable is beneficial. When you hold yourself accountable, you stoke a fire that propels you towards your health goals. By staying on track, you develop a “can-do” attitude which extends into all areas of your life.

Do somethingHere are some tips on how to keep you on track with your eating habits and exercise plan.

1. Train with a trainer. When you work out with a trainer, you become accountable to that trainer. You need to show up and do the work!
2. Train with a friend. Similar to training with a trainer, when you and a friend agree to meet for a workout, you hold each other accountable. I always recommend setting a day and time and then prohibiting each other from cancelling, no-showing or rescheduling.
3. Prep and pack your food in advance. Prepare your day’s food the night before and store it in individual serving containers so that you can easily pack them into a bag the next morning.
4. Keep junk foods and snacks out of your kitchen. If you have tempting foods in your kitchen, you risk sabotaging your own efforts to stay on a healthy eating plan.

Remember that you can maintain focus on healthy patterns. Keep your eye on the prize!

Slow Cooker Sweet Potatoes

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Original post can be found at:

http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/9393-slow-cooker-sweet-potatoes.html

Food prep continues to be a tedious process for me, despite the fact that it is a regular occurrence. I am sure many of you can relate to such woes and are searching for ways to cut prep time down so you can take care of more important things in life. Usually I roast sweet potatoes in the oven, but I was particularly unmotivated the other evening and decided to adopt a lazy approach while still using the delicious marinade I typically mix up. I use a heavy hand with the spices because I want that holiday flavor, so you might want to cut down the portion of spices if you want a more basic flavor.

I usually avoid using the slow cooker because food items tend to get mushy, but as long as the potatoes are cut into large sections, that should not occur. Another bonus is that your place will smell incredible when these are cooking!

sweet potato crock pot
Ingredients:

5 pounds sweet potatoes or yams, washed and cut into large cubes

¼ cup olive oil

¼ cup balsamic vinegar

1 teaspoon pure vanilla extract

2 tablespoons pumpkin pie spice

1 tablespoon cinnamon

Directions:

Place sweet potato crock potsweet potato sections into a clean plastic bag. Mix remaining ingredients together, then pour into bag. Twist bag so that it is securely closed, then shake it so that the potatoes are evenly coated with the marinade mixture.

Open bag and pour contents into slow cooker. Add 1 cup water and set cooker on low.

Protein Pancake Recipe

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I love pancakes. When I was a child, they were served on a rare weekend day when my mom felt inclined to cook something other than the usual eggs and breakfast meat. Now that I am involved in fitness, I rarely entertain the idea of eating pancakes, but there is a healthy and high protein version which anyone can easily cook up. I used to make these in 2010 when I was in the midst of contest prep for the national stage, so they are definitely contest friendly. I love this particular recipe because they are moist and dense, just the way I like them. You can top your pancake with nut butter, jam, fresh fruit, honey, agave nectar or syrup.

protein-pancake-with-berries

DR. STACEY’S PROTEIN PANCAKES:

2 large egg whites
1/4 cup almond milk
1/3 cup dry oats
1 teaspoon cinnamon
1 scoop vanilla whey protein
1-1/2 tablespoons nonfat Greek yogurt (optional)

Blend all ingredients together. Spray a skillet with non-stick cooking spray, then pour mixture into skillet. Cook on medium heat for about 3 minutes, then flip over and cook for another 3 minutes. Remove from pan and serve with 1/4 cup fresh fruit and 1 teaspoon peanut or almond butter.

The Incredible Egg

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(Original post can be found at: http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/7870-the-incredible-edible.html)
eggs
If you haven’t already incorporated eggs into your regular meal plan, you should. Eggs are an excellent source of protein, and also provide all eight essential amino acids which are necessary for optimal muscle gains. Eggs are also packed with the following nutrients:

· Vitamin A
· Vitamin E
· Vitamin K
· Vitamin B12
· Riboflavin
· Folic acid
· Iron
· Zinc
· Calcium
· Selenium
· Choline

You may have been duped into believing that eggs should not be eaten due to the fat content in the yolks. However, there are only 2 grams of saturated fat and a total of 5 grams of fat in an average egg. The body actually requires a certain amount of saturated fat for proper function, which translates to about 20 grams of saturated fat on a 2,000 calorie per day diet. If you add only four whole large eggs to your daily diet, you will get 20 grams of quality protein with only 8 grams of saturated fat. As for the cholesterol content in egg yolks, it has been determined that dietary cholesterol does not raise blood cholesterol levels. In fact, consumption of eggs can improve blood lipid panels.

Here is a macronutrient breakdown of one large egg:

· 71 calories
· 6 grams protein
· 5 grams fat
· Zero carbohydrates
· 211 milligrams cholesterol
· 70 milligrams sodium
· 37 milligrams Omega 3 fatty acids
· 574 milligrams Omega 6 fatty acids

As a general rule, we purchase large or extra-large eggs for our household so that we can get the most protein possible. The larger eggs cost only a bit more than small or medium eggs and are a very cheap and high quality protein source which can be consumed during contest prep.

Individuals who want to gain muscle, especially during a bulking phase, should incorporate egg yolks in order to meet the high energy requirements that such a phase demands. Eggs are very easily digested and absorbed and can help to ensure a balanced diet. They are also quite versatile and can be eaten with other foods in omelets and high protein pancakes. If you want a quick snack which provides a good amount of protein, you can hard-boil eggs, making them a portable food source which can easily be packed in a food cooler for the day.

Ignore The Haters! An Article For Those Who Compete

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Original post can be found at http://www.rxmuscle.com/rx-girl-articles/9306-ignore-the-haters.html

ignore-the-hatersMany of you ladies are well acquainted with the rigors of contest prep and understand the level of intensity and commitment required. Some of you are fortunate enough to have a great support network in which partners, family, coworkers and friends are in your cheering section and encourage all of your efforts. Unfortunately, however, some competitors may have to deal with people who discourage them or in some fashion try to interfere with their prep. I have heard husbands complain that their wives spend too much time in the gym or cannot eat restaurant meals with them. A few of my clients have lamented that family members or friends actually got angry with them for training so hard or for being so driven. The less the hater knows about the world of bodybuilding, the harsher the criticism becomes, usually as a result of ignorance and the perpetuation of erroneous stereotypes about bodybuilding.

I once had a client who almost talked herself out of competing as a reaction to her ultra-conservative mother’s opinion of bodybuilding contests. Her mother was horrified by the idea that women actually got onstage in bikinis and was deeply resistant to the idea of her daughter doing such a thing. It did not matter that her daughter was in her 30’s with children of her own. What was so sad was that everyone else in my client’s life was supportive and encouraging. For once this woman was paying attention to herself instead of doling out her energy to her spouse, children and parents, and it met with resistance.

Another frequent complaint, and one which I have heard personally, is one in which the loved one bitches about how stupid it seems to chase after a national qualification, IFBB Pro Card or Olympia qualification. Those who do not compete cannot fully appreciate the reasons competitors have to reach for that carrot. The drive is deep and in most cases incredibly personal. There is no question that competing can be extremely expensive, and it can be very frustrating to deal with less than stellar placings which push us to do more contests in order to reach our goals. It is also true that the allure of a Pro Card can fool some competitors into thinking that attaining Pro status will deliver much more than acceptance into the prestigious IFBB ranks (such as supplement company contracts, magazine covers, etc.). However, if you are realistic and are pursuing the next level of achievement for your own personal reasons, then declare that when someone tries to criticize you. My advice is to dig your heels in and fight for your right to do something that is inspiring and empowering.

You may have people in your life who believe that you are getting too ripped and muscular. Invariably the people who make such remarks are not weightlifters, so they do not understand the mentality of those who lift and thus are not comfortable with the idea of building and sculpting muscle. If you are in a bulking phase, your appearance can be especially jarring for those who do not appreciate muscle, and the negative comments are likely to increase in frequency. It’s no surprise that those of us who compete tend to hang out with other lifters in an effort to be surrounded by like-minded individuals who can relate to what we go through and who won’t fling negative comments about our muscularity or vascularity our way.

Perhaps you only deal with minimal criticism but still have trouble processing it. I know that the majority of you who compete have been in situations where family, friends or coworkers have tried to convince you to abandon your strict meal plan, telling you that “just this once” won’t hurt you. They may even resort to accusing you of being a stick in the mud for not caving into peer pressure. It is at times like these that you need to remind yourself of your goals and that adherence to your meal plan is an insurance plan to being on point when contest day arrives. You know that every time you fall off the wagon, so to speak, you jeopardize everything you have spent the past few weeks or months to build. Why do yourself such a disservice only to appease others? Do not bother yourself with what they think, because it is not worth it.

Consider the reasons why you compete and what kind of satisfaction you get from competing. Are you really going to let the people in your life drag you down and criticize you for doing something that you enjoy? Remember that your journey is not only about physical transformation, it is also spiritual. You are all grown women with minds of your own, so STAND YOUR GROUND!