JANUARY 12TH, 2017

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This week we are talking mindset. Having a positive or negative mindset can impact the success or failure in any area of your life. Your mindset is creating your ultimate future outcomes. This week, let’s look at few areas related to mindset and how we can switch over to a more positive headspace.

Realize that situations are neutral
Having the realization that all situations are neither positive or negative, it is actually your mindset that determines it is SO empowering. It frees you up to know that you are in complete control of your thinking. Everything that is happening around you is simply a neutral situation. Two individuals could perceive the exact same situation completely differently. Let’s use the example of losing your job. A negative mindset would cause one individual to feel inferior, mad and have low self esteem. A positive mindset would allow another to take on a new challenge and expect something even better to come about. Same situation, two very different mindsets.

Look for positives in every situation
Regardless of what is happening, there is always something positive to be found. For instance, let’s say you have experienced an injury which doesn’t allow you to train the way you want. You can take a negative mindset and throw in the towel, give up working out and have a “why me?” mindset. Or, you can take on a positive mindset and look for positives in the situation. Does this make you feel more grateful for the parts of your body that are functioning well? Can you take this time to try a different type of training while you rehab? Can you seek out help/expertise to assist you in recovery?

Talk it out and seek support
If you feel like you’re in a negative headspace, one of the best things to do is talk to someone you trust. Sometimes just verbalizing how you are feeling can help to switch things over to a more positive headspace. If you have that one person in your life that you can trust and has a positive outlook, spending a few minutes chatting with them can help to turn things around. If you’re comfort level isn’t there with anyone, write it out! Write down a negative thought such as “I can never follow through with my diet” and change it to a positive one like “I have made mistakes in the past but I’ve learned from them and this time I can make it work”.

Your mindset it truly the starting point of all success. Entering into a goal, project or relationship with a positive mindset sets you up for success every time. If you think and truly believe that you will be successful, you will ultimately find a way to make it happen. We are here to help all our members and clients be successful in every aspect of your lives. This week, if you need some positive encouragement or words find one of us! We’d be thrilled to get you there!


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This month, we debuted our new and improved Accelerator program. We spent the past few months working hard to ensure we bring you the best program around! This week, we are going to take a look at what counting your macros is all about and what benefits it can bring to you.

What does it mean to “count your macros”?
You may have heard about counting your macros or flexible dieting before. Macronutrients are comprised of carbohydrates, proteins and fats. When counting macros, you are given a specific amount of each macronutrient to have each day. The amount you are given is based off many things such as age, gender, weight, height, current exercise routine, and your goals. Your job is to log your food each day and “hit your targets”. There are many ways to do this but most people use and online app to assist them. The beauty of this is you can fill your day however you please. No food is off limits and all foods are neutral.

How does this give me the best results possible?
Counting your macros provides amazing results for a variety of reasons. The first being that it is very specific. Having a consistent intake each day allows your coach to see what is working and then make adjustments as needed. It is also customized specifically to the individual and their goals. Whether your goal is weight loss, muscle gain or performance, your macronutrients can be changed to meet your goals. Each week, there is an e-mail check-in with your coach to keep you accountable. We also track weight daily and pictures/measurements weekly. This lets us have multiple markers of progress. Finally, it’s easy to adhere to. We don’t eliminate any one food, food group or go too aggressive so it is easy to stick to and can fit anyone’s food preferences, lifestyle and goals.

What else do I get?
In addition to a weekly check in with your coach, we also have daily tips, tricks, recipes, videos and articles to keep you motivated and on track. We’ve created a FaceBook group to keep you connected to others on the program and to share insight and progress! We also don’t just address food. You’ll get so much more than just numbers each week. We focus on the emotional and psychological aspects of dieting as well which are SO important to success. You’ll get personalized coaching just for you each week.

We’re so excited and proud of this new program and can’t wait to get you all to your goals! January is a great time to refocus your nutrition and jump start the year. Click here to get started today! Let’s get er done!!


Blueberry Cornbread Muffins
1/2 cup oatmeal ground into flour
1 cup cornmeal
1 scoop protein powder
1/4 cup truvia baking blend (or stevia)
1 tsp baking powder
1 tsp baking soda
3/4 cup unsweetened almond or cashew milk
1/2 cup greek yogurt
1 egg
1/2 cup fresh blueberries

Preheat oven to 350 degrees. Spray muffin tin with nonstick spray (coconut oil is my fave!) or use muffin liners (parchment liners work best!) Mix dry ingredients. Add wet to dry and mix well. Add blueberries last. Bake 20-25 minutes or until a toothpick comes out clean. These can easily be frozen as well to have a go to snack whenever!