6 EASY Steps to Accountability

Webster's dictionary defines accountability as :  the quality or state of being accountable especially :  an obligation or willingness to accept responsibility or to account for one's actions.

We all have days when life just gets in the way, and we just don't want to workout, or stick to our diet. As true as those days and moments happen, we can't use it as an excuse to skip a day and throw our arms up in the air and say we will start again tomorrow. (I am not saying that a rest day is not allowed, it sure is!! but only when it's a scheduled one)

Maybe you keep starting and stopping because grandma had just made some cookies or pie and insists you eat it, perhaps you had a late night and just can't find any reason to wake up early and get moving your body.  It really comes down to how bad you want change.  How bad you want to transform your physical well-being.

When we have moments like this and we revert back to our old ways, remember it is completely normal, but there are two main reasons why as humans we don't persevere and continue to stay motivated.

1. We don't have a strong enough WHY.  Why are you doing this? Why did you start in the first place? If you can connect that why to a really strong reason you are more likely to follow through.

2. Accountability. Do you plan to do this on your own? If so, your chances are very slim that you won't succeed in your goal. When we don't have to be responsible to anyone but ourselves we tend to give a whole lot of slack to ourselves.  If you had a n accountability partner or group that is counting on you to continue your workouts and remain eating healthy you are likely to adhere.  No one wants to feel like they are letting down the group/partner.

So I have thought about this Accountability thing and came up with different ways to ensure you stay responsible.

Staying Accountable

1. Plan out your week. If you take some time on Sunday to write down what physical exercise you are going to do, you make it real. Perhaps you want to go running, how far? Resistance training, how many reps/weight. Oh and don't forget your meal plans. That is super important as well. This is a great way to be prepared for times when you are faced with what to eat and more likely to go through the drive thru.

2 Announce it to the world. Okay not the world entirely, but your world.  Tell your friends, your family, your co-workers etc.  You can call them up, use social media or talk to them in person. By letting others know what you are about to embark on will make you want to do what you set out to do. Seriously, those folks are watching and waiting.  Don't disappoint them my dear.

3. Get involved with a group.  If you register yourself to workout with others, whether it's a gym class, or a boot-camp that you go to once or twice a week, you are committing yourself.  If you have to pay money to go, sometimes that makes you want to go all the more.  It is an investment after all.  If you find a free group/class, you still have folks depending on you to show up.

4. Put your goals on paper.  Ever hear of a dream board or a vision board? Of course you have. Get yourself some magazine clippings and Bristol board and start making a hug collage of all your aspirations/goals/dreams. Now keep it somewhere you can see it everyday!!  If you don't want to do the dream board, then start putting pics of your optimal body on the fridge door, maybe even place a pic on your planner/agenda.  Seeing this will encourage you to stay motivated. We all want to reach our goals and looking at them everyday sure helps put our mind in the right place to achieve them.

5. Measure. Throw away that darn scale. Really it is just a number and is never a true account of your body. We have muscles and they always weigh more than fat so your 140lbs may be perfect for you, so if you are trying to be the 110lbs you were in highschool, think again. Take your measurements. Grab a measuring tape and start with your biceps, thighs, calves, waist, hips, and chest. Now record those numbers and every week, do it again.  You will see changes. (as long as you are sticking to your workout/food plan) Seeing those number change will be a huge motivator for you and help you stick to your regimen, thus making you more accountable.

6. Pictures. Go on, don't be afraid.  I know those initial pictures can be really hard, but you will thank yourself when you are done.  As soon as you about to embark on a fitness routine, either get a friend to take them or stand in front of a mirror. Side, front, back. Snap those pics. Every 30 days take them again.  Once you compare side by side you will see changes and this is going to motivate you. You will see where you need to concentrate more to make the changes you want. Perhaps your arms could use some definition, or you have that dreadful tummy, these pictures will help immensely. When you have completed your fitness program, go show the world.  Go on, post them on facebook and watch the response. All your friends and family will be so proud of you. The best part...you get to inspire others to stay accountable too.

Now tell me, what helps keep you accountable? Do you have another suggestion that works for you? 
What do you do when you are struggling? How do you get out of it and continue to push forward?

Food Cravings, What They Mean and HOW to FIX them.

We have all had food cravings, and we all have indulged those desires. Have you ever wondered why? Do you think it's just a memory of how yummy that food was and your mind is asking for a replay to excite your senses? Well as likely as that can be, there is a deeper meaning behind our food cravings.  I have composed a quick list below that mentions the most common of cravings, what you might want to eat in place of it and why you are probably having the food craving in the first place. Before you scroll down, I want to tell you that most cravings come from a lack or deficiency in our nutrients. Weird isn't it? Most cravings are the first sign that your body is deficient in some nutrient, and is in essence craving it.

Food Cravings And What They Mean

Sugar:
Sugar has the reputation of giving energy.  First off, sugar may give a quick energy boost but if you are craving it, you are most likely in need of CHROMIUM.  People who go for the sweets usually have been engaging in an extreme diet restriction. Yes their body needs more energy, and because of the poor diet they are lacking the energy needed.  Carbohydrates are our energy sources. There are Simple Carbs and there are Complex Carbs. Our bodies are in need of the energy quickly and knows the complex carb will deliver it but, deliver it slow and steadily whereas the simple carb will be more like an instant spike, thus we go for the sweets.  Ever have that 3 o'clock slump..lack of energy? Bet you crave sugar!
The best and healthiest option to deliver that sugar craving is to eat FRESH FRUIT.

Salt:
Ok so you just have to have those potato chips, or pretzels. Well you need SODIUM.  You are probably wondering  how sodium fits into a nutrient your body needs. Well the need for it is very low on the scale, and most people who crave it have been living off raw foods. Sodium in our diets plays a role in allowing our blood pressure and circulatory systems to stay in optimal shape and prevent blood clotting.  I also know that if you find yourself feeling faint or light-headed, a quick lick of a sprinkle of salt will instantly allow you to feel better. This is especially true for those with low blood pressure.
Your best option is to eat SPINACH and CELERY.

Bread & Pasta:
Who doesn't love bread and pasta? I know I do. When we crave it though it is usually because we are in a bit of a mood. These foods are CARBOHYDRATES and they also make our SERATONIN levels rise, which in turn help us to feel happier.  So if you have always considered breads or pasta a comfort food, you are right.  There is one more reason you could be craving them though, an under-active thyroid. Which is also responsible for making people lethargic and low energy, hypothyroidism makes your serotonin levels decrease thus the craving for the carbs.
Healthy option: Whole Grains, Spelt, Ezekiel breads and pasta. Please contact your doctor if you feel you may have a thyroid condition, and get tested so you can be properly taken care of.

Ice:
Yes ice. This craving is mostly seen in pregnant women and usually means low HEMOGLOBIN in the blood. This causes anemia, and the ice actually helps relieve pain and inflammation that anemia causes.
The best solution to raise your red blood cells is to eat IRON rich foods. You can find that in green VEGETABLES, RED-MEAT, and even BEET-ROOT.

Caffeine:
I know, I know, most of us can't seem to function without our morning cup of coffee or tea.  One or two cups a day is fine. Although if you are craving it and find yourself having more than 5 cups a day, be aware that your adrenal glands are most probably taxed. They are definitely not functioning at optimal levels. Caffeine stimulates our adrenals to produce adrenalin. Unfortunately continuously making your body produce it will inevitably make you more and more tired. This only results in you  a constant state of moodiness, fatigue, irritability, and sleep deprivation. Caffeine cravings can also mean a deficiency in IRON, and VITAMIN C.
Your best option to curb that craving and that will help out the adrenals as well is to eat, CITRUS FRUITS and GREENS.

The ideal way to conquer the food cravings is to eat a diet rich in nutrients and as close to nature as possible. Cut back on the packaged foods, the sugars, the white and bleached grains, limit your caffeine intake and be sure to drink your water.