Don’t Let The Holidays Ruin Your Goals!
Thanksgiving Week doesn’t mean you let up on your goals – to help you through it, we have put together some tips/tricks to help you “sleigh” your holiday!
PLAN AHEAD: Don’t let the food menu come as a surprise! Start right now preparing and planning ahead by checking out what coincides with your Holiday Favorites!
MAKE SURE TO EAT A MEAL PLAN APPROVED BREAKFAST AND LUNCH: Your blood sugar levels will be better balanced and you will have more energy if you are spot on in these categories. It can also help you from going in starving so you will eat less.
DON’T SKIP MEALS: This goes hand in hand with the tip from above but it will make it that much worse if you skip meals thinking you can make up the calories at the feast. This just sets yourself up for disaster!
FUEL YOUR DAY: Having the day off from work/school equals no excuses – Workout first thing in the morning before the days festivities begins and it gets chaotic. Maybe even after dinner go for a nice long walk with your family to help with digestion and boost energy levels. Besides, it's a great way to spend quality time with the family!
BYOF: Bring your own food! No one will judge you if you bring meal plan approved foods for you to eat, who knows maybe you will end up inspiring one of your friends or family members to become healthier too!
EAT IN SLOW-MO: Don’t rush in and eat every bite as if you are never going to have another meal again! Focus on slowly eating your delicious food and savoring every bite! This will help you keep from overeating while your stomach starts to process all your foods!
HYDRATE HYDRATE HYDRATE: Can’t stress this enough!! Not only is water vital in your road to digestion, it also means less cravings and feeling fuller so you don’t eat as much! Is your family all about those holiday drinks? Don’t worry - feel festive and sociable without the extra calories or dreaded hangover. Just find yourself some bubbly water, slice some cucumbers and/or citrus fruits in a fancy smancy glass and voila!
FOCUS ON FAMILY: Finally, remember to focus on what’s truly important during the holiday season which is spending this time and celebrating with our friends and family not what’s on the menu!
What Happened To Your Goals?!
Every January millions of people take to their journals and write down all the things they would like to get accomplished for the year. Do you know how many of those goals ever actually are followed through with? 76% !!!!
So how can you beat the odds and be part of that 24%?
So if you got to this point, congrats! You are truly interested in reaching your goals and accomplishing what you want in life. But you may be asking yourself - “But we are already in August! Shouldn’t I just wait until New Years?!”
Studies actually show that August and September are some of the best months to create and set goals! We are conditioned to think in School Years since we were super young! The Summer is over, we have gotten most of our trips out of the way and we have months until the holidays still! Not to mention, by the time New Years does roll around, we will be wayyy ahead of everyone else!
The quickest way to failure is failure to plan! And let’s all face it, you’re going to cheat a little bit on the fourth… but instead of letting it get away from you - plan for a little cheat so that you can get right back on your feet and hit the ground running again on the fifth! So here are our Four tips and tricks to Fuel your Fourth!
1.) Plan Your Food Ahead Of Time.
So besides the fact that there are tons of ways to stay healthy and keep that patriotic theme (See Yogurt Bite Recipe Below) you can also plan your meals before any celebrations. Bring along healthy snacks that you like and can keep you away from those chips and sweets. Know the menu ahead of time - if it’s the annual burger and hotdog cookout, bring turkey burgers and dogs or skip the buns to save on added calories!
Yogurt Bite Recipe
What you need:
Strawberries, Blueberries, Vanilla Greek Yogurt, Ice Cube Tray
2.) Know Your Alcohol!
If you’re going to drink at least stick to light beer and low calorie alcohol! One glass of vodka tonic is only 75 calories or a Bud Light at 80 calories! Also remember to drink 2 glasses of water per alcoholic drink to keep you hydrated - especially if you’re out in the sun!!
3.) Is It Worth It?
Continuously ask yourself if you’re indulging because it adds to the fun of the Fourth or if you’re going overboard! There is a line between slight indulgences and just being glutinous! We all know it and have all been there but it helps to keep checking on yourself as well, or even better have an accountability partner that way you both can keep tabs on each other.
4.) Get Fueled!
Complete The Fuel Your Fourth 20 Minute AMRAP (As Many Rounds As Possible)
1 minute 4-Arm Plank
7 Firecracker Burpees
7 Murica Mountain Climbers
6 Star Jumps
Do these Four exercises as many times as you can and record how many rounds you get in twenty minutes!
*Don’t forget to take pictures and tag us @FuelFitnessBootCamp and use the hashtag #ShowUsHowYouFuel to be featured on our page!*
Why use Prestige Labs Supplements?
Simple put they are the best. They use all natural pure ingredients, of the highest-quality. Made originally for professional athletes and Olympians, it is now available for everyone! And even better - as official distributors, Fuel is able to give you all a 40% discount!
Help crush those stress cravings! You know the ones that you get late at night and your anxiety is up for the things you will have to face the next day and all you can think of is how a box of powdery donuts will help you get through it?
Yeah those cravings…
Burn PM was created so that you won’t waste the hard efforts you put in during the day to burn fat.
It helps minimize the need to eat away your feelings by helping you adapt and handle stress. It also helps with feelings of fullness, signaling to your brain that you have eaten, keeping you fuller longer.
Manage Stress. Reduce Cravings. Feel Fuller.
Burn AM is a Thermogenic Fat Burner that boosts metabolism and maximizes muscle building butttt let’s break that down for you. Thermo literally translates to heat. Heat burns fat. If you really want to geek out on the science, you may appreciate knowing that the thermogenesis proprietary blend in Burn AM contains epicatechins from green tea, concentrated garlic, cayenne powder, and other potent ingredients. Again increasing your body temp which increases your metabolism and melting fat.
Burn AM also helps keep the natural stimulants you already have in your body working for longer periods helping you release more fat and utilizing the natural chemicals you already have in your body to burn more. Plus added bonus, it’s stimulant free, so there is no crashing involved here!
No Fillers. No Jitters. Supercharged Results!
PRE STEP 1 & 2
Want to get all of the amazing effects of a pre workout without the terrible sides to go with it? Prestige Labs pre-workout is one of a kind as it takes all the caffeine out of the Step 1 and puts it into capsules in Step 2 so you can control your caffeine dosage!
Step 1 helps with increasing power in your lifts, focused energy, and muscular endurance and because of the lack of caffeine is suitable at any time of the day without having a caffeine bomb.
Step 2 is caffeine capsules formulated for slow release so that you systematically get the perfect blend of focus, power, and workout quality without getting caffeinated to kingdom come.
This split action formula allows you to be your own modulator when it comes to stimulation without compromising the quality of the rest of your preworkout!
Increased Power. Focused Energy. Muscle Recovery and Endurance.
EFA HORMONE OPTIMIZER
Ever hear the joke: Don’t listen to your inner fatty, she’s a witch. She’s misses bread.
We’ve all been there. Most of us at one point or another have had to apologize even for what we’ve said when we were hangry.
EFA is the game changer!
Not only does it help with decreasing inflammation and regulating blood sugar but it also helps improve mood and control hunger!!
Even better than keeping those hanger comments under control? No Fishy Burps!!
Hormone Regulator. Maintains Blood Sugar Levels. Mood Stabilizer.
Let’s talk about the second day after Leg Day… or let’s not talk about it! What if we could take something that would help alleviate muscle soreness and help muscle recovery? What if that product already exists? Because it does and it’s called Intra.
If you’re just taking BCAAs (Branched-Chain Amino Acids) it’s like building a new home with no electrical wiring. Your body needs more to facilitate proper use of BCAAs and provide the results you want, which is where Intra comes in. It combines BCAAs with glycerol and other essential amino acids to make sure you have the one-two punch your body needs to recover fast and limit that soreness!
Lean Muscle Repair. Soreness Removal. Improve Workout Power.
First off, let’s just put this out there… If you’re a woman, and you hate how the men in your life can just think diet and exercise and lose weight and build muscle, meanwhile you feel like just looking at a slice of pizza causes you to gain ten lbs, then keep reading please. Test Storm is completely safe for women. Again for the ones in the back! Test. Storm. Is. Completely. Safe. For. Women!! It will not cause chest hair, it will not give you an adams apple, it will not deepen your voice. Instead it will help you increase the power of the testosterone you already are naturally creating in your body and multiply the effects of muscle building and weight loss that you are so jealous of in your male friends and family.
And MEN - wouldn’t it be nice to amplify the effects of the Testosterone you create as well? Just speeding up the effects?
Test Storm works in a four prong process:
Ever struggle to fall asleep or stay asleep? Do you feel like your mind won’t shut up, you can’t quiet it no matter what calming app you try? Do you wake up feeling groggy or not refreshed?
If you answered Yes to any of those, then Sleep Multiplier is going to be your new favorite supplement.
Best part of Sleep Multiplier:
Burns fat while you sleep, it lowers sugar levels, decreases storage which all increases results. And of course amazing, deep, feel super refreshed, sleep.
Side Effect: Because it’s actually putting you in REM sleep (the best, most complete sleep you can get) sometimes it can cause some crazy A$$ dreams! :)
Feel Refreshed. Nighttime Recovery. Metabolic Recharge.
LAST MINUTE CLEANSE
So this product actually comes with a WARNING label about how much you can possibly lose on it. It is not a product to be used 24/7, but it does come in handy for three different occasions due to it’s cleansing properties.
Reduce Bloat. Reduce Toxins. Feel Lighter.
BULLETPROOF VITALITY FOR HIM
Most Men think about short term and completely forget about long term care!
That’s where Bulletproof comes in! Curcumin and ubiquinone are two ingredients in Vitality that help with what is known as mitochondrial health, aka decreases long-term oxidative damage and reduces inflammation. It is also super helpful in the health of your prostate, supporting healthy testosterone production and preventing an enlarged prostate.
Increases Quality of Life. Reduces Inflammation. Supports Prostate Health.
BULLETPROOF VITALITY FOR HER
This is the female multivitamin that was made specifically to fill the nutritional gaps that most women suffer from!
Why this is important? If you’re not taking a holistic approach to your fitness and nutrition you’re going to miss out on getting the most out of the hard work you are putting in. Just like a car needs the machinery, oil, gas, coolant, radiator fluid, transmission fluid and so on, to keep it functioning correctly and although it may be able to go without a few of them for a little bit, in the end it doesn’t look pretty and your mechanic gets mad at you. Same thing applies to your body… if all the components are not in place to help with your metabolic processes you will not achieve the results that you desire. Simply put.
Vitality goes above and beyond your regular multivitamin though by also providing HMB, a lean muscle builder, Bio-available iron sources, and Anti-bloat support!
High Potency Vitamin. Enhance Effects of All Supplements. Fill Nutritional Gaps.
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Summer is not only just coming - it's here! And although the Florida beaches make living in the summer heat bearable, it does make for some to be a little more self conscious than others in those itsy bitsy teeny weeny yellow polka dot bikinis. IF this is you - do NOT fret because we have 7 Shocking Secrets to destroy stubborn belly fat and get you rocking that bikini with full confidence in no time!
Now before you dismiss this as, well duh, I already know I should drink water. Did you know that studies report that almost 75% of all Americans are dehydrated?! Combine that with this Florida heat and you're already on a losing battle. In fact some of the side effects of dehydration are brain fog, constant hunger pains, smelly breath, acne and migraines! So how much water should you actually be drinking? A good rule of thumb is to drink half your weight in ounces of water! So an example being if you weigh 160 lbs, you should be drinking at least 80 ounces of water a day!
2. GET SOME SHUT EYE!
No but seriously! Sleep! Go to bed at the same time, wake up at the same time, get eight hours of sleep! And even if you can't get constant consistent snoozing, at least try for thirty minutes to an hour more than you are now! Research is showing that women who are only get five hours of sleep carry on average about 20 lbs more than woman who get seven hours of sleep! Not only does sleep deprivation cause dimmed stimulation in those decision making areas of the brain causing poor decision making and impulse actions (HELLO - those candy bars at the grocery story line is literally made for sleep deprived people), but it also increases chemicals in your brain that make it so you DO NOT feel satisfied without large quantities of food. Not to mention that it makes it that much harder to get motivated for a workout. So long story short here, SLEEP people!
3. PLAN AHEAD SO YOU DO NOT BECOME THE OWNER OF AISLE 7!
Raise your hand (or don't if you're in public right now, people would just stare at you weirdly) if you have ever gone to the grocery store with the intention of eating healthy, bought all of this healthy stuff, made your refrigerator look like the mane of rainbow unicorn and felt so dang proud of yourself...just to not eat half of it, order out, and end up throwing a good chunk away? If you're not raising your hand or nodding your head, you my friend are the mythical creature I just mentioned and kudos to you! For the rest of us - there is a secret here and all it takes is some dutiful foresight and planning. DO NOT and I mean DO NOT buy anything until you have planned out your meals for the week. And that includes having the recipes on hand to make sure you write down all of the ingredients. Does this mean you need to know exactly which day you are going to make your grandma's famous parm crusted, spinach stuffed chicken or those deconstructed tortilla-less tacos (Tuesday duh), No! It just means you are going to save a ton of money and only buy what is needed, the rest is up to the mood of the day!
4. FALL IN LOVE WITH WORKING OUT
If you're not at a gym that makes it fun to workout, you are at the wrong place. Working out should be a great way to destress after a long day at work, or for you crazy early birds, wake up the body and mind to jump start the day. It should be exciting to see the changes in your body - as you increase the weights you lift and decrease the weight you carry!
5. EAT FOR YOUR GOALS
We all know that trainer that is trying to get "juicy." You know the one who tells you eat your greens while they are lifting like a straight BEAST than throwing back a few pizzas! Well, as much as we hate them, and we all hate them, they are eating for their goals! And we need to be to! Yes, weight-loss ultimately comes down to calories in vs calories out - but that sexy figure you want actually needs more than just a free app that counts your calories for you. How much protein vs carbs vs fats you eat all boils down to what your end goals are! If you're not sure what that means for you, sit down with a professional and get a meal plan designed for the body you desire.
6. MAKE IT A COMPETITION - OR I MEAN YOU COULD ALSO SUPPORT EACH OTHER TOO I GUESS
People who workout with friends and other people are 80% more likely to stick to their fitness goals. 80%!!!! $@^*#! For those competitive people, you know the ones who can't even let their 5 year old niece win at Monopoly, a healthy competition is exactly what the doctor ordered. Compare how many times you were able to get to the gym, if you're at the same fitness level, how many reps of a certain exercise you can get - make it a game! If you're just a super nice person and competition is not your thing, support your buddy along their journey and get their support back as a simple friendly face can help push you through those days to show up when your motivation just won't.
7. FIND SUPPLEMENTS THAT WORK FOR YOU
Have you ever been to a vitamin shop looking for one thing just to come out with 15 different bottles that the guy behind the counter swore would not only help you lose weight but also cure cancer? That’s not to say that they weren't all great supplements but you should find supplements that work for you - ones with combined ingredients so you don’t have to fill entire medicine cabinets with bottles, and ones that are proven to help with your specific goals.
Well that's it! All seven of these are completely doable and once done will get you that bikini body we all crave to sport around on the beach. If you need any help though, definitely sign up for our FREE consultation!
At Fuel Fitness Boot Camp we offer:
Location: 3840 N Monroe St.Tallahassee, FL