This time of year brings about many ambitious individuals that have great intentions of starting there new year right. But did you know that by January 15th literally 95% of all resolutions made will be broken! Yes, 95% is what statistics show. This number is truly staggering so today I want to discuss how to not become one of these 95% and how to have a productive 2017.
Where to Start
With any resolution you may have the best place to start is by picking a goal that is realistic. For example, if your $200,000 dollars in debt and you make a resolution to be worth a million dollars within a year, this is most likely not the most feasible. But, if your goal is to reduce your debt by 50% or reduce debt completely that may be doable depending on your situation.
Relating to Fitness
Fitness and weight loss resolutions every year are one of the most popular. People always strive to look and feel better, but it seems that they are also the quickest resolutions to crumble. When the alarm clock goes off an hour too early, or when you leave work and planned on going to the gym but went straight home instead. These practices are all too common this time of year. Over 80% of actual gym memberships purchased are never even used one time! So what do we do initially to make sure we do not become just another statistic?
First of all, you need to set in your mind a clear goal. Not just I want to lose “some” weight, or I want to be healthier. These types of goals have no real meaning behind them and will not hold up when times get tough. Now, saying I want to lose 20 pounds by March 15th before I go on vacation would be much clearer and focused, with an actual deadline, which is just as important as the goal itself. Deadlines create urgency, and when you have some urgency behind you you will be more likely to take more action to make that change you have always wanted. One last thing I always tell people is go into a resolution with the end in mind. So in other words imagine yourself the way you want to look and feel, to remind yourself as to why you are doing what you are doing. Practicing this part is also important to remind you of how important your goal is
So when a fitness coach starts a blog post with how to cheat on your diet properly you may be wondering if they have lost their marbles….No I haven’t. Here is what I mean.
The 80/20 Rule
Often times I see clients that will start on their diet strong initially and then completely fall of the wagon to where no amount of exercise is going to make up for the daily damage being leashed on their bodies. I completely understand that when dieting you will have your ups and downs, moments where you want to just throw in the towel. But instead of just giving in completely try to use some balance to help keep you on the right path. This is where the old 80/20 approach can be helpful.
The 80/20 rule refers to sticking to your meal plan at a minimum 80% of the time, while the other 20% is left for “cheating” or cheat meals. Now, to be clear on this, a cheat meal is NOT a pint of Ben and Jerry’s ice cream. A cheat meal may be that favorite pasta dish you haven’t had for a month because it hasn’t fit in your plan, or a couple slices of pizza. Sensible, enjoyable, but nothing too extreme. As a coach I always urge my clients to stick to their plans as close as possible so we can track their results with the most accuracy possible. But, I also understand that not every client is going to do this, so this is where the 80/20 approach can be helpful. Just always remember, a cheat meal is just that….One Meal! Secondly, it’s not just a plateful of candy but a favorite meal you haven’t had in a while. For all you current new years goal seekers, what is your favorite cheat meal? Leave your favorite in the comments below.
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Place 1/4 of the salmon pieces in the food processor and blend into a smooth paste. Add the rest of the salmon, the green onions and salt. Pulse several times until the salmon pieces are about 1/4-inch/6 mm in size. Be careful not to over-process the mixture, the texture should remain a little chunky. If the texture becomes too smooth, the salmon won’t hold together into burger patties.
Shape the salmon into 4 patties.
In a small bowl, mix together the smoked paprika, garlic powder, onion powder, black pepper, cayenne, thyme and oregano.
Sprinkle the spice mix over each side of each burger, patting gently with your fingers so the spices stick to the salmon.
Heat a few tablespoons of oil in a non-stick skillet over medium-high heat. Cook 2 minutes per side, then lower the heat and add a lid for 1 minute more until there is no raw, dark pink salmon in the middle. The burgers can also be grilled, just make sure the grates are clean and well oiled so the burgers don’t stick.
Serve Cajun salmon burgers with a dollop of mayonnaise. You can use a side of original PRIMAL KITCHEN™ Mayo, or mix it with lime juice and/or smoked paprika.
When it comes to weight loss I often get asked if having six meals per day, or eating every three hours is ideal to keep his or her metabolism raised throughout the day. The easy answer is, it doesn’t really make a difference whether you eat three meals or six meals per day. Many studies have been conducted on this over the years and never has their been any substantial evidence causing a noticeable difference in ones metabolism. The most important thing to consider in your meal plan is what kind of foods are you taking in. Best thing to do is ask yourself are the foods I am eating helping me reach my goals? Now, if you do not truly know the answer to this, then find a friend or someone that can help you with this area of your diet and get it dialed in. Nutrition is number one when it comes to losing weight.
This is one of the most frequently asked questions I get so I wanted to take the time to address it. How much protein you need daily is truly determined by your goal and activity level. If you are not exercising regularly, especially with weights, chances are your protein requirements are going to be much less than an athlete who competes regularly. But, the issue that many run into is what is a good baseline to follow to make sure we are getting enough. A general rule of thumb to follow has been somewhere between 80%-100% of your body weight in grams of protein per day. So, for example…A male or female training 3-4 days per week that weighs 200 pounds would require between 160-200 grams per day. Now, this doesn’t always follow suit thou. Personally, I find that I do best taking in slightly more than one gram per pound of protein per body weight. For example, I currently weight 210 lb and take in 250 grams of protein per day on average. This allows me to recover well from my training sessions I do 4 days per week and still feel good going into my next workout.
To get your protein requirements dialed in for your needs I would recommend getting with a nutrition coach, or some type of fitness professional that you can personally work with to get your meal plan in place properly. Most of your protein should be coming from solid foods, such as eggs, chicken, lean ground beef, etc. Protein powders can be used, especially around workout times as long as the quality is good, but do not get carried away with them. Keep their use to one or two shakes a day to get in your requirements. I know personally for me when I initially started getting my own meal plan structured eating all solid food was a little impractical for my schedule. So throwing in a shake was an easy fix, plus the digestion of the protein shake is easier as well.