New Year Resolutions

 

GroupBlog

 

Out with the old and in with the new! Well that is unless some of the old means keeping some of the positive habits that you picked up during the year.  Usually the start of a new year tends to bring a lot of excitement but also some anxiety because there are new expectations.  Some see the New Year as the catalyst that should cause change towards a better year but that isn’t always the case.  For those who see the New Year and resolutions as stressful, you’re not alone.  But that doesn’t mean you should continue to stress, there are ways that you can tackle those goals and achievements without them overtaking your life!

 

Whether the goals are big or small, we can’t complete them all at the same time. Here are a few ways to keep you excited and on track towards achieving your goals:

 

 

 

 

 

Visionboardblog

Photo credit: talktoingrid.com

 

 

Vision Board Parties

Many of us have heard about vision boards – and how they can help you visualize your goals. You can read more about vision boards at: asweatlife.com  Growing up, my swim coaches used to have us visualize our races and picture ourselves during the events.  An article in Business Insider states that visualization is about creating a “lifelike experience that your body believes it could be real.”  The same with the vision board, it is about attaching feelings and emotions to what is being placed on the board.  It can be about things you would like to achieve or something you want to work on about yourself.  Plus making it a party with friends makes it a fun event and something that will remind you of your goals throughout the year.

 

Have accountability buddies/Support system

Whether it’s your family, your friends or your gym, don’t forget that having a support system is important.  Yes, we can all achieve our goals on our own, but it’s an awesome feeling to be able to share our successes with others we love and care about.  Other times when we struggle to make it to the gym or need someone to practice a speech on, we can have a buddy to help keep us accountable.  Then if we cancel or don’t follow through, we know there is someone else counting on us.  It’s hard but it makes our goals more attainable and closer to reach.

 

 

 

 

Make the time for your goals – planner or phone calendar

I know I am guilty of this, of saying “Oh I’m going to go to the gym tomorrow” or “I’ll do my long run Sunday and my other run on Friday” and then just forget about them.  One way that has helped me is to write things down somewhere I can see often.  Or an alarm.  I do enjoy paper planners and decorating dates with different colors, which means I get to see what I have planned for a while in advance.  Other friends love the calendar reminders on their phone.  I now use both and it helps to keep me on track.  It might seem simple but it is effective.

 

 CalendarBlog

 

 

 

Set short-term goals

Sure, it would be great to get through all of our goals at the same time, but is that really realistic?  Sometimes some of our goals are much too big that when we don’t reach them, we feel like we have failed.  I have done that in the past.  I tried to go for a marathon time that was much too fast for me and I felt like a failure.  What I failed to notice were the milestones that I had completed.  I had done my longest run, and a 20 miler before that.  I had done speed work. Don’t let the end goal be the be-all end-all, but instead set smaller goals that will get you closer to the finish line.  You can celebrate and appreciate each small achievement and feel proud of yourself.

 

The New Year should be a time to reminisce on what we accomplished the past year and also to set some new resolutions.  It can also be about working on the ones we missed last year.  Not everyone likes the term “New Year’s resolutions,” and you don’t have to call it that.  You can look at them as your everyday goals.  There is no right or wrong way to go about doing something.  Each person will go at their own pace and will have different goals they want to achieve but no matter what, we are here for you and to celebrate each milestone.  And if you’re looking for a buddy to go for a run or a swim, count me in, I’m always up for a good training. Let’s start the year off great!

 

Nimbe Juarez

Fit Results Ambassador

Juarezn17@gmail.com

 

 

 

 

 

Holiday Gift Ideas for Active & Non-Active Lifestyles- copy

Holiday Gift Ideas for Active or Non-Active Lifestyles
Thinking of the Holiday Season a conversation arose about  the difficulty to pick a present for someone that’s active. Making it even more difficult of it being versatile for someone that is living a healthy lifestyle and also for someone that’s not.
 If you live a healthy/active lifestyle the wants & needs are a bit different.  Compared to those of the non-active as it relates to gadgets, and gear that makes a sweat session better. Although there’s hopes that at some point they’ll make changes for better health mentally, physically and spiritually.
Fit Results’ Ambassadors assisted in sharing ideas and the following came as follows:
Shannon’s wishlist (Fit Results Ambassador)

  Believe Journal

Created by Lo and Ro, elite professional runners Lauren Fleshman (“Lo”) and Roisin McGettigan-Dumas (“Ro”), their Believe journal is much more than a workout log. It’s a personal diary + workbook that will help keep you honest and motivated for running, while improving your mind and spirit alongside your body.  The journal includes insightful essay, and tips on goal setting/ nutrition/ body image/ psychology/ set-backs/ recovery/ and much more.

Dr. Oz’s Liver Elixer to Detox and Reboot your Liver $0.00

 

Dr.Oz

Your liver is your body’s primary filtration system, cleaning the blood and aiding digestion and metabolism. A fatty liver occurs when your body becomes overrun with fats and is no longer able to detoxify itself. A healthy diet rich in greens and lean protein allows your liver to do its job properly without being overrun by toxins.

Liver Restart #1: Drink Dr. Oz’s Morning Liver Elixir

Ingredients:

  • ¼ cup warm water
  • Juice of lemon wedge
  • 2 dashes of hot pepper sauce
  • Warm water aids digestion, lemon juice contains vitamin C, a potent antioxidant that helps calm liver inflammation and protect sagainst free radical damage. Hot pepper sauce contains capsaicin, which boosts blood flow and certain enzymes responsible for detoxifying your liver.Drink Dr. Oz’s Morning Liver Elixir daily. In addition to this cocktail, cut back on consumption of sugary, fatty foods, and alcohol.

Liver Restart #2: Eat 3 Cups of Bitter Greens or Cruciferous Vegetables Daily

Bitter greens include arugula, endive, dandelion greens and spinach. The bitter flavor in these foods actually detoxifies your liver by increasing bile flow, while the greens themselves flush out toxins. Cruciferous veggies including broccoli,  and Brussels sprouts aid liver function. Choose any mix you want and eat them raw or cooked. Eating these plant foods daily will not only help restart your liver, but also make a difference in your overall health.

Swiftwick Compression Socks $ 12.99-$35.99 (price varies)

Swiftwick-Product-Aspire-May17-4

 

Best fitting, driest sock you will ever wear.  Firm compression provides contoured support for running, cycling, triathlon and other endurance sports.

Christie’s Wishlist (Fit Results Ambassador)

Fitbit Blaze This watch is also available via Amazon.
Cost: starting at $199.95
I love this watch not only for its fitness activity, but because of it’s smart notifications ranging from phone calls, text messages and calendar appointments helping me stay on top of family activities. The band can also be switched out making it much more versatile to go from the gym, to date night with my husband.
 fitbit
Cost: $64.99
Triggerpoint
Working out puts a toll on the body and for someone like me who doesn’t stretch as often as they should, the foam roller is a gift from heaven. This particular roller has a structured grid to help you tackle those tight muscles for a good deep tissue massage. Your body will thank you for the investment of the foam roller as it helps with recovery and improves performance.  
Cost: $60
Just like a woman can never have too many shoes, a “fit” woman can never have too many sports bras. I love the zipper in the front which makes for a less challenging removal and this sportsbra has cups so you don’t have to worry about flashing your “headlights” during your workout. The straps are adjustable and provide extra support for ladies who are fuller.
Under Armour
Lou’s wishlist (Fit Results Owner and Trainer)
Cost $69.00
Kick your gym workouts up a notch. An abrasion print in key wear-and-tear areas ensures this short stands strong through your toughest training sessions. Made with Swift Ultra fabric that is lightweight, four-way stretch, and sweat-wicking.
License to Gain Short
We hope these ideas were of some assistance in your holiday shopping madness. From a community that wants to assist everyone’s well-being. These presents will not only help those living a healthy and active lifestyle. Also those that have been debating on when to start living better.
Fit Results Community
Contact: info@fitresults.net
#iamchicagofit

Winter Soups for Summer Bodies

Winter Soups for Summer Bodies
Now that the temperature has officially fallen in Chicago, there is nothing like a good homemade soup to stay warm while maintaining your health goals. Over the years, homemade soups have become my go-to, not just because you can adjust the amount of salt and fat to suit your health goals, but because they are super simple and can be stored to be eaten over the course of several days.
I’m sharing my top 3 vegetarian soups during the winter time. Often times, the recipes I find serve as a basic blueprint to what I plan to make. As I go along I tend to tweak and replace according to my taste, so feel free to do the same with these.
 
Summer Squash Corn Chowder
Don’t be turned off by the name, this is a rich and flavorful hearty soup. The pieces of corn make this soup a top of my comfort food list.
 
Here is what you will need:
1/2 c of onions
3/4 c of sliced green onions
1/4 c of chopped celery
1 lb of yellow summer squash, chopped
1 lb of frozen corn (white or yellow is fine)
2 1/4 c of milk (I use coconut milk to make it rich)
1 tsp of chopped fresh thyme
1/2 tsp of salt
1/4 tsp of freshly ground black pepper
1/4 c of extra sharp cheddar cheese (I did not use cheese, but this is optional)
2 slices of veggie bacon
Instructions
Add 1/2 c of onions, celery, and squash to a pan with a little olive oil drizzled in the pan. Saute vegetables until they are tender. Place 1 c of corn to the side. Place sauteed vegetables to a blender and add your choice of milk until you get the consistency you desire. I like my soups thick. Once you get your desired consistency, add half of your thawed corn to the blender, along with your black pepper, salt and thyme until combined. Pour your blended soup into a large sized pot and add the remaining corn. You can also just pour your soup from the blender to your bowl, which is what I did and mix in your remaining corn. Crumble your bacon on top and add your green onions for garnishment.
I paired my soup with a couple of slices of my homemade whole wheat baguette bread.
This soup makes approximately 4 servings.​
Health tip: Summer squash is low in calories, carbohydrates but a wonderful source of Vitamin C and Beta Carotine
Black Bean Chili
I have to admit, this chili has become my ‘everything but the kitchen sink’ chili because it is ever changing from tossing in any and everything. If you can stand holding out a day to eat, I promise you will not regret the wait.
 
Here is what you will need:
2 cans of black beans, drained
1 can of kidney beans, drained
1 onion (red or white)
3 cloves of garlic
2 cans of tomatoes with green chiles
1 tsp of smoked paprika
2 carrots chopped
2 tbl spoons of chili powder
1 1/2 tsp of ground cumin
Chopped fresh cilantro
1 c of ground veggie meat (optional)
Instructions
As if this couldn’t be any easier. Saute the onion and garlic for a couple of minutes with a drizzle of olive oil. Once the onions become translucent, add in all of your ingredients and cook over the stove for about 10 minutes over a medium flame. Salt to taste.
I paired my chili with a maple dairy-free cornbread.
This chili makes approximately 4 servings.
Health tip: 1 cup of canned black beans contains over 17 grams of fiber and provides approximately 15 grams of protein.
Curried Sweet Potato and Carrot ‘Bisque’ 
If you don’t like curry, we can’t be friends! Too much curry can distract from the simple flavors of a dish, but with just enough of it you can upgrade your soup from boring to banging; from drab to delicious; from yuck to yum. Okay, you get the point and I could do this all day, but you can thank me later.

What you will need:
2 sweet potatoes, peeled and cubed
5 to 6 sliced and peeled carrots
1 tbl spoons of grated ginger
2 tsp of curry powder
3 c of vegetable broth (or less depending your thick you want your soup to be)
1/2 tsp of salt
Instructions
Boil your sweet potatoes and carrots in vegetable broth until you can easily poke the sweet potato with a knife. Transfer everything over to a blender. You may need to blend in intervals until all of your soup has been blended. Add your blended soup to a large pot, add your ginger, curry powder, and salt to taste. Add Pine nuts on top for a little crunch.
Health tip: Sweet potatoes are a great source of Vitamin A (Beta Carotene) and high in Vitamin C. Pine nuts are a good source of magnesium and are known to boost energy levels and help decrease your appetite.
I paired this bisque with my homemade pita bread.
This bisque makes approximately 5 servings
Christie R. Edwards, Fit Results Ambassador and Blog Contributor
Ms. Edwards is also the author of Living Simplistically, a lifestyle blog which focuses on DIYs, homemade foods and simple tips to healthy living and eating.
For business collaborations email: livingsimplistically@gmail.com
Black Bean Chili Summer Squash Corn Chowder Curried Sweet Potato and Carrot Bisque

Is Eating Too Healthy Bad?

Is Eating Too Healthy Bad?

 

Eating healthy can lead to a huge lifestyle change.  Both Good and Bad.

When you spend time following individual’s fitness progress you tend to ask questions like “How are you?” “How are you feeling?” “How’s your progress?” “How have you been eating?” etc…  and simply because lack of sleep, high stress levels, insufficient water intake and improper diet like eating too healthy are huge factors to a Training Program.

Modifying a Training Program can alway be done if the situation is expressed but often times it’s personal and not expressed or shared. BMR is essential to living healthy. Proper Nutrition cannot be over expressed if you want healthy goals versus fast unsustainable ones. Making a lifestyle change should be a smooth transition from the previous to eating healthy. Small steps will get you there. Do some research prior to following a fad. Doctor’s recommendations are usually to eat lots of fruits and vegetables and less processed foods.

 

Eating organic is usually more expensive. Go with whatever works best. Ask your doctor for recommendations on healthy eating and choices.

Follow link on a great article describing how “Eating Too Healthy Can Be A Bad Thing.” https://greatist.com/health/orthorexia-when-healthy-eating-turns-obsessive?utm_source=CM&utm_medium=email&utm_content=story1_cta&utm_campaign=daily_newsletter_2017-09-26_testB_20160817

Fit Results News/Nutrition

Fitness planning to acquire Fit Results and living a healthier lifestyle can be simple once you get the flow. Making smarter choices is the first step however, thinking that you are making smarter choices when you are not can hinder those goals.

When you turn to salads keep it healthy by avoiding dressings that contain unnecessary fat & sugars in it. Condiments are another thing to either be aware of or stay away.

Living a healthier lifestyle comes from making smart choices that become good habits. Take that first step. There’s proven statistics showing that a fitness regimen can help avoid or reduce risks of cancers, high blood pressure and high cholesterol. Find a workout partner and take that first step.

#iamchicagofit

http://greatist.com/eat/sugar-youre-secretly-eating-a-ton-of-it-at-lunch-where-its-hiding

Fit Results News: Post-workout Ideas for the Season

As the temperature begins to drop I personally love it. Yes we all love warm weather however what is there not to love about pulling your favorite sweaters out, and feeling warm with a hot soup post-workout.

While others may not be soup kinda people others love them. I confess to be a soup lover. Here is a read and a  few ideas on some soaps that sound interesting to make. Finally get new ideas to stay away from the chicken noodle binge when the temps drop. While you make your own meals you can pick and choose what to include in it whether something may have too many carbohydrates etc.. Be creative and use recipes as a foundation to create your favorite choice.

Don’t let any season and/or anything stop you from getting the Fit Results you want to achieve. Eat colorful foods,  plenty of veggies and lots of fruits into your daily intake. Organic foods are known to digest and absorb better by the body. Continue making smart choices. #iamchicagofit

http://www.bonappetit.com/recipes/slideshow/32-cozy-warming-soups-to-make-this-fall?mbid=nl_001_09282016_Daily&CNDID=26906968&spMailingID=13518901&spUserID=MTM3ODI5NzU3NzgwS0&spJobID=824020709&spReportId=ODI0MDIwNzA5S0#10

Numbers on the Scale vs Reality – I Am Chicago Fit

Watching the numbers on the scale can cause aggrevating psychological issues. Fluctuating weight can be so frustrating and yes real frustrating. Fit Results are more accurate by measuring body fat percentage. Use it as a starting point and work your way from there.

Having resistance training in your fitness regimen will always cause the scale to fluctuate. Lean muscle is more dense than fat and will give a leaner appearance.

In past years I have attempted to help those with psychological issues caused by the numbers on the scale. Regardless that clothes are fitting looser and looking better than before. Sometimes they listen and other times they at some point get over that hump.

After reading the attached article it reminded me of what I have experienced with different people. The medical industry use a formula to figure out BMI which is totally wrong. Use your body fat percentage as a guide and relax a bit. Be proud of your results.

http://greatist.com/live/weight-loss-tips-whats-your-ideal-weight?utm_source=Sailthru&utm_medium=email&utm_content=story1_cta&utm_campaign=daily_newsletter_2016-09-01_testB_20160817

I Am Chicago Fit News (Working Link)

Time and again we hear stories from some and complaints from others. We all have gone through some type of fitness craze at some point or another. What really counts is consistency.

Once I experimented with a variety of things, my favorite has always been cross-training. Everyone does have their preferences however. High intensity and less poundage is what gave me the best results. As it pertains to endurance sports and/or leaning up. Everyone’s body is genetically different. one program does not fit all in relation to endurance sport races. Nevertheless, nobody was made for excessive poundage in which leads to issues in the near future.

Be sure to include resistance/strength training into your regimen as it will help reduce risk of injuries.

Live a healthy lifestyle, lead by example, making smart choices pre/post-workout. Always listen to your body and be sure to give your body enough rest and proper nutrition. An increase in training requires an increase in calories.

Attached is an interesting story that touches some good points. It’s imperative to be safe while on your fitness journey. Listen to your body when it asks for rest and nutrition. #iamchicagofit

http://greatist.com/live/why-quitting-running-was-the-best-thing-for-my-health?utm_source=Sailthru&utm_medium=email&utm_content=story1_cta&utm_campaign=daily_newsletter_2016-08-29_testB_20160817

Important Snacks made Easy to get Fit Results

Meal planning can be very hectic and time consuming.  Not enough nutrition is almost just as bad as bad nutrition. Here is an easy recipe that you can pre-cook. This can be a snack for the morning when we all seem to be in a hurry or otherwise.

The great thing about this snack is the contents that are included and better yet the nutrition that you want to add additional. While knowing what you are ingesting is a lot better than assuming you’re eating a “healthy snack” when in fact they usually pack a whole lot of sugar and sat. fats.

Cook the size that will make more sense for you and which will  last accordingly to avoid making bad, in a rush choices.

If you’re uncertain the amount of calories you should be intaking daily, figure out your BMR. It’s a formula requiring your personal information which gives you that amount. Be sure to intake enough protein regardless if you want to stay lean and/or gain muscle mass. The amino acids that need to be at hand every 3 hours will need to be a full count of each or they will serve for nothing. Stay on track  of your fitness goals for Fit Results.

Make sure you have all your amino acids when your body needs them. You can find great products in the Nutrition Tab “Advocare products”  check out “Spark” which can be your coffee replacement. It contains caffeine, amino acids and vitamins. “Catalyst” which are the amino acids.

Check out at: http://www.fitresults.net

 

Check out your snack recipe:

http://greatist.com/eat/quinoa-breakfast-bake-recipe-video

Fit Results News on 10 Real Food vs Fake Food

Fit Results brings fun and intense programming to our daily Triple 20, Bootcamps and the other classes etc. We are bringing you this GREAT article as part of your programming in order to wrap up great workouts with nutrition insight for ultimate results.

This article Real Food vs Fake Food doesn’t sound like much however as we compare a non-corporate atmosphere to the corporate world where it’s all about a profit… We should always make smarter choices. By making smarter choices it will aid us to perform better at work, personally and spiritually (Business and Pleasure). This article may only contain a few that you consume and if you are vegan of any kind there is great products for you. (Vegans check out the Nutrition/Advocare link on http://www.fitresults.net)

How many calories are you intaking? What is your BMR? Are you on a deficit? What are your goals? Do you have short-term or long-term goals? What are they? Let do this together! Getting Stronger together daily!

#IAMCHICAGOFIT

http://greatist.com/live/new-book-shows-many-foods-arent-what-they-claim-to-be?utm_source=Sailthru&utm_medium=email&utm_content=story1_cta&utm_campaign=daily_newsletter_2016-07-22_mails_daily_new_header