Posts

Eat Clean 80% Of The Time

You may not be eating as well as you think.

Sure Monday through Friday you may do well. But, then Friday night hits. You go out for dinner and order the grilled salmon with steamed veggies and skip the bread. But, you have dessert and a bottle of wine.

Or maybe on Saturday you feel that it would be nice to make your kids a big breakfast of pancakes and bacon. You tell yourself it’s okay because “it’s for the kids” and you’ll only have a little.

Then there is that stressful day that just needs unwound with a few drinks or a bowl of ice cream.

These are the small things that by themselves are perfectly fine, but added up can wreck your progress. To get results in the gym it takes eating clean 80% of the time. For most, it ends up only being 60-70% clean.

So what does 80% look like? Or better yet, what does the 20% look like?

To stay at 80% or above means you can have roughly 3-4 cheats per week. Every alcoholic drink that is a cheat. Every dessert that’s a cheat. Every piece of chocolate or candy another cheat. Fried and processed foods, a cheat again. Chips and salsa, you get the point.

Here’s an easy way to determine if you actually ate clean 80% of the time. Take a sheet and paper and make two columns. In column one write down all of your weeks “good” food choices and their calories, then in the second column write down all of your “bad” food choices and their calories. Now total the calories in each column. Then add those two numbers together. Finally divide the bad calories by the total calories of each column. If the number you get is less than 20% you did good if not, then you didn’t adhere to the 80/20 Rule.

Eating clean is the missing link to getting results. And many times what we think is clean eating isn’t clean enough.

Related Articles:

Need help with your nutrition? Schedule an appointment with our Certified Precision Nutrition Coach TODAY!! Click the image below for more details…

 

5 Fitness Mistakes

With all the conflicting advice and information available on exercise it can be difficult to know what to do and what works best to get into awesome shape, feel good, and have a body that you feel confident in.

Using our 16 years of experience in the fitness industry here are five mistakes we see many people make in their workout and fitness plans.

 

You Use Exercise As Punishment

Exercise is intended to be a reward for your body. Exercise should be something that makes you feel better, more confident, and add to your life. It should not be beat down that leaves you laying dead on the floor, or as a punishment for what you ate or gaining a few pounds.

 

You Only Do Cardio and High Intensity Interval Training

While cardio and HIIT can be beneficial and have a place in fitness, when they are the only form of exercise they can hinder your results. Overtime they both will cause a loss in muscle tissue, which leads to increased body fat percentages, and HIIT tends to make you extremely hungry afterward causing you to overeat.

This doesn’t mean that you have to give up your cardio or HIIT, you just need to limit them to 1-2 workouts per week and get in 2-3 total body strength workouts first. Following this order will get better results and create positive change.

 

You Don’t Eat Enough

You cannot restrict calories forever. Your body needs fuel to power through your workouts and keep everything running like a well oiled machine. When calorie restriction goes too long the body begins to lose muscle and gain body fat, leading to the dreaded skinny fat body type.

Also, as you change your nutritional requirements will change. As you get leaner and stronger your body needs more daily calories and needs a higher daily carb intake.

 

You Don’t Allow Your Body Time To Rest

Working out every day may work for short period of time, but it soon leads to burn out and an achy, tired body.

Three to four workouts per week is optimal and if you want to add a daily walk or light mobility work that will help you recover faster between workouts. Again as you get stronger you are able to stress the body more each workout and that stress requires more time to recover in order to keep making progress.

 

You’re Only Focused On Burning Calories

How many calories you burn in your workout plays a very small role in the results you get. It is very easy to get caught up in the calorie burn of your workout and feel the need to do more cardio and HIIT, as those tend to create a higher burn.

You will never out exercise a bad diet. So thinking you can go out drinking and eat bad tonight and then burn it all off in the gym is a recipe for failure. Clean eating done 80% of the time with a few strength workouts each week will beat the pants off of cardio and HIIT workouts when in comes to getting results and decreasing body fat.

Hard work and consistency are important for results, but it has to be the right consistent effort. If you’ve been making any of the above 5 Fitness Mistakes correct them in your routine and watch your results take off!

Related Articles:

Need a Fitness Kickstart?

Click the image below to get started…

 

Jenny RD’s Kitchen—Black Bean Avocado Chocolate Chip Fudge Brownies

Jenny RD’s Kitchen: Black Bean Avocado Chocolate Chip Fudge Brownies

Black Bean Avocado Chocolate Chip Fudge Brownies Ingredients:

Note: Makes 12 Brownies

 

  • 1, 15 oz can of black beans, rinsed and drained
  • 1 large egg
  • 2 large egg whites
  • ½ of a large extra ripe avocado
  • 1 teaspoon coconut or olive oil
  • 2/3 cup unsweetened cocoa powder
  • ¼ teaspoon baking powder
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 teaspoons pure vanilla extract
  • ½ cup dark brown sugar
  • 1/3 cup dark chocolate chips, plus 2 tablespoons for topping

 

Black Bean Avocado Chocolate Chip Fudge Brownies Directions:

  1. Preheat oven to 350 degrees F. Grease a 8×8 inch baking pan.
  2. Place all ingredients besides chocolate chips into blender or food processor. Process or puree until ingredients form a smooth batter. If the batter is WAY too thick and won’t process then add in a teaspoon or two of water. This batter needs to be very thick in order to produce fudgy brownies. Add in 1/3 cup chocolate chips and fold into batter.
  3. Pour batter into prepared pan, sprinkle with 2 tablespoons of remaining chocolate chips. You can also fold in nuts or swirl in peanut butter. Bake for 25-35 minutes or until knife inserted in center comes out somewhat clean and top of the brownies begin to crack.
  4. Cool pan completely on wire rack then cut into 12 delicious squares.

 

If you want to talk about YOUR nutrition and workouts—-hit us up by clicking below!

 

strategysession_005

 

Jenny RD’s Kitchen: PB Chocolate Chip Zucchini Protein Muffins

Jenny RD’s Kitchen: PB Chocolate Chip Zucchini Protein Muffins

PB Chocolate Chip Zucchini Protein Muffins Ingredients:

Note: Makes 12 muffins

  • 1 ½ – 2 cups shredded zucchini
  • 3/4 cup all natural creamy peanut butter
  • 2-4 Tbsp pure maple syrup
  • 2 large eggs, slightly beaten
  • ½ tsp vanilla extract
  • ~½  cup of protein powder of choice
  • 1tsp baking soda
  • ½ tsp cinnamon
  • ½ cup dark chocolate chips

 

PB Chocolate Chip Zucchini Protein Muffins Directions:

 

  1. Preheat oven to 350 degrees F. Spray a regular muffin tin with non-stick cooking spray.
  2.  In a large bowl, mix shredded zucchini, peanut butter, maple syrup, eggs and vanilla with whisk until well combined and creamy. Stir in protein powder, baking soda and cinnamon. Mix until just combined then fold in the chocolate chips.
  3.  Fill each muffin tin 3/4 full. Bake for 18-20 minutes or until a toothpick comes out clean. The muffins should develop a nice brown crust
  4. Remove each muffin from oven and transfer pan to a wire rack to cool for 15 minutes. Once cool enough, remove bread from pan and transfer to wire rack to cool completely.

 

 

Want to get AWESOME?  Click below for our 15 day Jump Start!

 

strategysession_001