Kalamazoo Fit Body Boot Camp's online newsletter for January 2018
HOW TO MAKE YOUR RESOLUTION MATTER As we move into 2018, many people are setting their New Year’s resolutions. I think it’s great to have goals to better yourself, but I do want to offer a few pieces of advice to anyone hoping to make a meaningful change this year. The last thing we want is to look back on 2018 and realize we’re in the exact same spot as we were then. YOUR KALAMAZOO FBBC EXCLUSIVE JOURNAL 4026 SWestnedge Ave. Suite 1, Kalamazoo, MI, 49008 — www.fitbodykzoo.com
I can’t count the number of times I’ve seen a client set a goal that, while not shallow per se, fails to resonate with them on a deeper level. It’s not so much about the what the goal is, but rather the reasons behind it. Why does the goal even matter?
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Saying “I want to lose 20 pounds this year” is good, but it’s only as powerful as the backing behind it. And usually, when it’s a numbers-based, arbitrary measurement like that, we’re opening ourselves up to disappointment and failure. At first, they’re doing pretty well, waking up early every morning to work out and get some
“In order to have success, real success, you need to know deep in your bones why you’re setting that goal.”
A better way to go about it is to say, “Okay, I’m going to commit to working out three times a week for the next four months.” Then you set a backup. If you somehow are forced to miss those workouts, you have to make sure to do some sort of physical activity one or two times that week. This way, instead of striving after some potentially impossible, arbitrary number, you’re restructuring your habits from the ground up. Plus, it’s all in your control! You can’t control the number of pounds you lose, but you can control howmuch you work out and what you eat. I’ve learned a lot about fitness in the 10-plus years since I started working out nearly every day, but the biggest lesson has to be this: It’s not worth stressing about numbers, whether you’ll fit into your bikini come spring break, or what anybody else may think of your appearance or physique. In order to have success, real success, you need to know deep in your bones why you’re setting that goal. When you’re seeking a meaningful result, like the fulfillment and lasting confidence that regular exercise brings, it becomes that much easier to wake up energized on those mornings when it’s ice cold outside and the roads are coated in snow. Sure, there will be hard days, definitely. Even I have those days where the workouts just suck on every level. But as long as you connect do a deep-rooted why for your goals, it’s very doable to make the time for you to be the best version of yourself and achieve them!
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work done. When the second week comes around, we’re usually still on track. But come the third, fourth, fifth, sixth week and onwards, that numerical expectation starts to lose meaning. The work starts to ramp up, it starts to hurt, and we begin to slip up. And the moment we start missing workout dates, it makes it that much easier to skip the next workout, and before they know it, we’re back to where we started. Not only that, but a concrete, numerical measurement like the 20-pound goal is ripe with opportunities for self-criticism. Say by April we’ve lost 15 out of 20 pounds. It’s more likely that we’re disappointed that we haven’t met that goal instead of celebrating the huge strides we’ve made. We get down on ourselves. From there, it’s a slippery slope to giving up altogether. So, if setting number-based goals doesn’t work, what’s a better way to set goals that matter and that you’ll actually achieve? Well, it’s all about setting behavior goals — actions that you control.
Here’s to a fabulous 2018,
–Adrian Shier
January 2018
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3 HEALTHY EATING MYTHS THAT EVERYBODY BELIEVES
As we move into 2018, many of us are setting new goals to transform our minds and bodies for the better. Working out is a key part of reaching these goals, but our efforts are likely to fall flat without a healthy diet. Unfortunately, when it comes to nutrition, there’s a bewildering mass of misinformation out there. Here are three myths you’ve almost certainly heard before: Myth 1: You Need to Detox. This is one of the most pervasive fake facts about nutrition today. In fact, it’s spawned entire industries centered around our fear of vague “toxins” floating around in our bodies. But here’s the truth: Your liver is already equipped to strip away any harmful compounds from our diets. And if it didn’t, you’d soon be in the hospital. There’s no need to starve yourself or take pills or do these “7-day detox” programs you see out there. Eating and drinking well naturally does the job for you, anyways. Myth 2: Fat Is All Bad. Most of us see fatty foods and assume they’ll instantly convert to fat when we consume them. But if you’re consuming the right kinds of fats, research shows they’re actually good for you. Look for foods with monounsaturated or essential fatty acids, like nuts, avocado, peanut butter, or olive oil. Also,
omega-3 fatty acids found in fish and fish oil is an absolute must when it comes to overall health.
Myth 3: Carbs Are Holding You Back. The latest diet crazes are the same as the old ones. Cut out carbs and you’ll suddenly feel your body burning away fat with minimal effort, they say. But in fact, our bodies need carbohydrates to function, especially when you’re on a workout program such as our Fit Body workouts. Now, for best fat-loss results, you may want to steer clear of or minimize white bread, pasta, and baked goods. Instead, seek out whole grains, veggies, and fruits
as your go-to carb sources. And make sure to have just a small
handful with your meals. No need to overdo it or “carb load.”
“My husband of 20-plus years always told me, ‘You’re beautiful and sexy.’ But I rarely felt beautiful or sexy or healthy. I struggled with my weight all my life and through four pregnancies. I started at my heaviest weight ever when I decided to get my eating, or lack of eating, under control. I was losing weight, but I knew at some point I would need more support and motivation to keep going. A client and friend told me about KFBBC. I came across a 21-day jump-start and thought if I committed to do just that, at the very least, it would be 21 days for the better. I’d just see where it would take me. I surprised myself with what I could actually do. I found myself making the time to go consistently. After the first week, I was ready to commit full time. I found a place to fit in that gave genuine encouragement, accountability, healthy advice, respect, and motivation. I never feel judged and always leave inspired to do more and to help others find what I have found — confidence and strength within myself. I can finally see myself achieving more, looking and feeling like the person I knew I had inside of me.” –Eve Holroyd
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THE HEART-HEALTHY LIFESTYLE ImproveYour HealthWith the Mediterranean Diet
Calorie-cutting diets have become a thing of the past. Instead of depriving our bodies of nutrients, we’ve turned to lifestyle changes. Losing weight and reaching a healthy nutritional balance isn’t easy, and a few months of eating 1,000 calories per day just doesn’t cut it. Enter the Mediterranean diet, a lifestyle change that’s become quite popular and effective. This diet is inspired by the traditional eating habits of people in southern Italy, Greece, Turkey, and Spain. According to the Mayo Clinic, it is a realistic and sustainable way to reduce disease-causing inflammation and lose weight, and it is one of the most heart- conscious ways of eating.
• Whole grains • Wild-caught fish and seafood • High-quality, pasture-raised poultry, eggs,
cheese, goat milk, and yogurt • Red meat, but only on special occasions • Daily glasses of red wine
Following the Mediterranean diet has many benefits. The Mayo Clinic credits this lifestyle with reduced incidences of cancer and Parkinson’s and Alzheimer’s diseases. In addition, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. But there are still a lot of misconceptions surrounding this lifestyle change. Many people believe it costs a small fortune. However, if you craft meals with beans or lentils as your main source of protein and eat mostly plants and whole grains, the Mediterranean diet is far less expensive than processed foods. Some Mediterranean diet enthusiasts may believe that if a daily glass of wine is good for your heart, then three glasses per day is okay, too. While moderate amounts of red wine certainly have unique heart benefits, drinking too much has the opposite effect. The Mayo Clinic recommends no more than 5 ounces of wine daily for women and men over 65, and no more than 10 ounces per day for those under 65. Anything more is bad for your heart. But even if you switch over to Mediterranean-friendly recipes, your work doesn’t stop there. It’s also important to mirror the other ways Mediterraneans live their lives. When it’s time to eat, don’t rush or watch TV. Sit down, relax, and enjoy a leisurely meal with others. And of course, get plenty of exercise.
The Mediterranean lifestyle promotes heart-healthy foods, including the following:
• Fresh fruits and vegetables, especially leafy greens and non-starchy veggies
• Olive oil • Nuts and seeds • Legumes and beans • Herbs and spices
AB BUSTER
PISTACHIO GOJI BERRY GRANOLA
INGREDIENTS
• • •
1 cup rolled oats 1/2 teaspoon salt
• •
3 tablespoons maple syrup
1/3 cup goji berries
1 tablespoon coconut oil
DIRECTIONS
1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. 2. Add maple syrup 1 tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook
slowly until pistachios and coconut flakes are toasted but not burned, for about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt!
(269) 271-9170 — PAGE 3
4026 SWestnedge Ave. Suite 1 Kalamazoo, MI 49008
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
KALAMAZOO
How to Make Your Resolution Matter Page 1
3 Myths About Healthy Eating A Boot Camp for All Bodies Page 2
Have You Heard of the Mediterranean Diet? Start the Day Right With This Granola Page 3
Local Events Calendar Page 4
LOVE, LAUGHTER, AND OWLS
February may be the shortest month, but these events are no small potatoes. Give these local happenings a look and spice up your February.
Laughs are sure to abound when Kevin Hart takes the stage atWings Event Center. America’s most popular comedian brings “The Irresponsible Tour” to Kalamazoo after multiple sold-out shows across the country. If you’ve never seen Hart perform live, now is your chance. With a fresh take on new topics, this is one show you don’t want to miss. Give a Hoot About Owls When: Feb. 23, 12–1 p.m. Where: Celery Flats Did you know that the eyes of an owl are completely immobile?Well, now you have the chance to check it out for yourself. The Grain Elevator at Celery Flats will play host to this enchanting species for just one hour this winter. Come to see live owls and learn more from resident experts at this rare exhibit. This event is free to the public and won’t last for long, so head over to one of the most beautiful spots in Kalamazoo and see these majestic creatures for yourself.
K-Wings Valentine’s Day Game When: Feb. 14, 7 p.m. Where: Wings Event Center
Grab a loved one and come check out one of the coolest Valentine’s Day traditions in theMidwest. The ice atWings Event Center will be painted pink to honor breast cancer survivors in the annual Susan G. Komen For the Cure game. Ten percent of all ticket-package proceeds will be donated to the Susan G. Komen foundation. Pink ice, hockey, and a great cause. What more could you ask for this Valentine’s Day?
Kevin Hart When: Feb. 9, 7 p.m. Where: Wings Event Cente r
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