$1 a day for accountability??
Two messages today. The first is the power of accountability. The second is on how to shape your social environment to lose weight.
So number one, accountability.
I have found this week’s Challenge (1 – 3 dance parties) extremely difficult. If I had not told everyone I would post some dances, I wouldn’t have done it. That just goes to show you that accountability is huge! How can you get some accountability in your life?
I have one client that pays me a dollar a day, to keep her accountable to not eating sugar. She has tried to do it on her own many times and the only time she has been successful for extended periods of time is when she hired me to love, encourage, support, and kick her in the butt lol.
So, some accountability, If you’re looking for great dance party music and want some fresh new songs, there are tons of fun playlists online using Pandora (which is my go to), Spotify, or services like Apple and Amazon Music.
All I did was search for “dance music” and Boom! All the “best” music suit your mood.
Number two, shaping your social environment.
How changing your social environment works. We are all affected by the people we share lives with. I am sure you have heard it, “You’re the sum of the five people you hang around with.” The same is true for fitness and healthy eating. Whether you believe it or not their bad behaviors are going to rub off on you and vice versa the question becomes who’s influencing who?
How to resist people telling you NOT TO CHANGE.
Start with “why” you want to change, then tell them “what” you’re going to change. If you tell them why you want to change, the pain it’s causing you, the frustration, etc. Your friends will be much less likely to resistance to “what” you’re going to change. Like eating less carbs or ice cream, etc.
How to resist FOOD PUSHERS.
First you need to understand why your friends and family members push food upon you. They encourage you to eat more than you need to at holidays, birthday parties so on and so forth.
Generally the easiest way around this, is just tell the person that you love them and you love their cooking and that if you need any more of their pie (or whatever) it’s going to kill you, then hug them, give them a kiss and generally their feelings won’t be hurt. They want you, to show them your love by eating their food and being happy.
Think about it. They see you resisting a pleasure, like dessert, because you’re sad and not happy with yourself or your current situation. They don’t want you to feel that way! They love you! So what are they going to do? They’re going to reassure you that you’re fine and that eating whatever it is they’re trying to give you won’t kill you. After all, they want you to feel happy in the moment.
So the secret is to give a positive reason why you don’t want to eat more!
Instead of, “This pie is so delicious! I can’t have anymore because I’m dieting.” you say, “Oh my word, I’ve given up sugar and I feel so good and I’m just so happy right now.” It’s pretty hard for someone to wish that (happy feeling better etc) away from you if they truly love and care for you.
Well today was going to be a short…opps..
Go be awesome!
KELLEN LAKE – Get your dance on!
PS – Would you like some daily accountability for $1 a day? Reply and we can discuss or sign up for a free session by going to https://winstonsalem.justyoufitness.com/ or clicking here.
PSS – Meal Plan below
This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
All meals serve 1 unless otherwise indicated
his will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
All meals serve 1 unless otherwise indicated
Day 1
Breakfast
Ingredients
Low Carb Green Smoothie
Directions
Follow the recipe instructions. Add extra ice if desired.
Lunch
Ingredients
Balsamic Asparagus & Steak Salad (see recipe)
Directions
Make the Balsamic Asparagus & Steak Salad according to the recipe.
Dinner
Ingredients
Fish Tacos (see recipe)
1 cup of broccoli
Directions
Make the recipe according to the instructions. Steam the broccoli and have it on the side.
Day 2
Breakfast
Ingredients
2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato
Directions
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.
Dinner
Ingredients
Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)
Directions
Make the recipes according to the instructions
Day 3
Breakfast
Ingredients
Smoked Salmon Scrambled Eggs (see recipe)
Directions
Make the recipe according to the instructions
Lunch
Ingredients
3 Grilled shrimp and veggies on a stick (see recipe)
Avocado Salsa (see recipe)
Directions
Make the recipes according to the instructions
Dinner
Ingredients
Sausage and Artichokes (see recipe)
Real Healthy Zucchini Cakes (see recipe)
Directions
Make the recipes according to the instructions
Day 4
Breakfast
Ingredients
Creamy Chocolate Shake (see recipe)
Directions
Make according to recipe
Lunch
Ingredients
4 ounces of grilled chicken, baked with garlic
8 asparagus spears
Olive Tapanede (see recipe)
Directions
Have the cooked chicken with the asparagus on the side, topped with the Olive Tapanede.
Dinner
Ingredients
Halibut with Dijon and Almonds (see recipe)
Kale chips (see recipe)
Directions
Prepare the recipes according to the instructions
Day 5
Breakfast
Ingredients
Tex-Mex Egg Scramble
1 cup of mixed berries
Directions
Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side.
Lunch
Ingredients
Real Healthy Egg Salad
2 cups of Spinach
1 cup of raw pepper, sliced
Directions
Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side.
Dinner
Ingredients
Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see recipe)
Sautéed Sweet Potato Hash (see recipe)
Directions
Follow the recipe instructions
Day 6
Breakfast
Ingredients
Coconut Flour Pancakes
1 tbsp nut butter, raw
1 small grapefruit
Directions
Make the Coconut Flour Pancakes according to the recipe and top with raw nut butter. Have the grapefruit on the side.
Lunch
Real Healthy Egg Salad (see recipe)
3 stalks celery and 1 green pepper to scoop chopped egg
Directions
Prepare the Real Healthy Egg Salad according to the recipe. Use the raw vegetables to scoop the egg.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
Day 7
Breakfast
Ingredients
2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato
Directions
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.
Dinner
Ingredients
Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)
Directions
Make the recipes according to the instructions
