REDZONE FITNESS TIPS, NEWS, and RECIPES that are only available to our members.
|Posted on June 9, 2015 at 8:55 PM||comments (0)|
Look in the Mirror
Today when you woke up and looked in the mirror, what was your first thought?
Are you looking to gain muscle, lose weight, fit into that bikini? Here's the key... are you listening... when looking in that mirror, are you being truthful with yourself?
One of the hardest things to do is to commit to a workout program, drag yourself out of bed, and that's right, workout. Let me tell you a secret, that's the easy part! What's even harder??? Working and following through with your nutrition. Two secrets I'm going to share with you;
Meal Prep - If you're not prepared, find yourself in a rush, or do not have the proper food you need handy, it's easy to go through the drive through, or grab something quick in your pantry or home.
Be Honest with Yourself - Have you ever had that moment when you said to yourself, or to someone else, even David, "I don't know why I'm not losing weight!?!" Well, here's the truth, 95% of the time it is because we are not being completely true to ourselves or others. It's easier to be accountable by showing up, but it's much more difficult to be accountable to yourself when you are home alone, in the car, at the store, out with others, and you think to yourself, just one bite, one candy bar, one bag of snacks, one meal, or even one drink. No one will ever know. So we all know it's not that one thing, but typically a culmination of them.
Here's the bottom line, in order to meet your goals, you need to be accountable. You must be accountable to yourself in addition to those that are helping to keep you in check. As cliche as it may sound, it's about what you do when no one is looking.
Get ahead of your nutrition, commit to it, know your goals very clearly, and GO AFTER THEM!
If you are looking for help, for a way to increase your accountability, don't hesitate to call us at (941)840-3784 to find out how we can help you become a healthier version of you!
|Posted on April 14, 2014 at 9:00 AM||comments (0)|
Have you ever started an exercise or nutrition plan? The question is did you finish it. We all know when we start something new, no matter what it is, it seems so exciting, you’re ready to do anything and everything, and conquer the world… AND THEN… ___________________.
I’m sure you can fill in the blank. Did your motivation and willpower run out? What we want to help you to do is to turn your new activity into a new habit. Here’s how;
Set small goals – Big goals are exciting and give you a very large picture, however, the best thing to do is to start with smaller goals to get you there. Instead of changing your diet completely, start with adding or changing healthy snacks. Instead of vowing to run a marathon, set your goal to first run a mile, a 5K, etc.
Start early – Exercise in the morning. This will help your attitude as well throughout the day and you get going while your ambitions and willpower is high. Another idea, start a healthy Crockpot recipe in the morning. We all know the feeling, you just got home from work, long day, and you don’t want to cook. Don’t let this happen to you!
Use triggers – Have you ever heard that someone tends to smoke after they eat? This is something that a person then associates meal=smoke break. What you need to do is create your own triggers. If you commit to packing your lunch after dinner every night, you will then create a new habit you won’t even think of in a few weeks. Another idea, set your workout clothing out each morning before you leave for work so that when you come home it’s a nice reminder.
Be prepared / Make it convenient – Make sure you have everything you need so that there is no excuse as to why you didn’t! We all know that if it’s not convenient it most likely won’t get done, at least not for a long period of time. This make is a hassle otherwise, not a habit.
Have fun – If you don’t enjoy it, you most likely won’t keep doing it. Learn to make something healthy delicious foods you enjoy and even exercise with a friend!
Don’t break the chain – “When Jerry Seinfeld was an unknown, he created the habit of writing new material daily using a wall calendar and a red marker. Every day that he managed to write, he would put a big red "X" on the calendar. He didn't want to see any blank days that "broke the chain." Use this technique for one month and you'll find your new habit will largely be formed.””
Are you ready to create your new habits???
|Posted on April 7, 2014 at 9:00 AM||comments (0)|
Spring Clean Your Nutrition!
Give your kitchen a makeover! No, not HGTV style, but actually get rid of the unhealthy options and figure out what you need. As we always stress to shop the perimeter of your grocer, get rid of as much processed foods as possible and start anew.
Plan ahead! Each weekend it’s best to plan for the week ahead, make a grocery list and go to it. This means you can even cook only once or twice a week versus every night. I know that many of you are all balancing hectic schedules, kids, families, social events, oh yes, and now the beach as well. Quick bulk items that work well; chicken, tomato sauces, stir fries, brown rice, whole wheat pasta, quinoa, veggie casseroles, and some vegetables. (Don’t overcook them, make them al dente so that when re-heating they do not get to ‘mushy’.) Another idea which we use all the time as well, if you don’t want to cook it ahead, at least prep as much as possible to make your meals much easier by reducing prep time, and even marinating longer for extra flavor.
Make it convenient! Look for snacks that fit your nutritional plan and goals. Again, planning ahead makes this easier. Portion out snacks, fruits and vegetables, and nuts for grab and go healthy options.
Lastly, know your healthy on the go options! Yes, most likely you will have that lunch or dinner you don’t feel like cooking or are running late to get home. Know what is healthy at some of your favorite places, or the places you will pass on your way home. Quick ideas; salads with lots of veggies topped with protein, whole wheat options, sides that include veggies (not prepared in butter), brown rice or beans. Remember; keep it simple, you can order a la carte.
So happy Spring Cleaning, and don’t wait to get started!
|Posted on March 31, 2014 at 9:00 AM||comments (0)|
How can you be more accountable? There are many ways and some work better for others. I wanted to give you a few tips to help you along in your journey, whether it be to lose weight, decrease body fat, or to even be accountable at home or at work.
Know your numbers. Keep up daily if not weekly on tracking your progress. Your goals should be measureable, and therefore you can see if you accomplished your goals as well as improvements.
Have someone that is close to you that you can check in with, that is attempting to accomplish the same or similar goal. Reward one another when they are being accountable.
Use a food diary! This will help you to really see what your macros are. Calories are not the only number you are looking at; there are other important factors that are important to your health. Easy tip, track it before you eat it. Don’t make it so difficult, MyFitnessPal makes this very easy to track!
It is excellent if you have a time frame in mind for your goal. One that is specific to an event you have coming up, however please remember, don’t stop there. Keep on going and continue to improve/maintain your health versus giving up after the event is over.
Use a device that tracks your activity. There are many options out there, but why not challenge yourself to do better each day and to not over/under estimate.
Treat yourself! Remember you don’t have to always be given a prize from someone, but don’t forget to treat yourself. You can go big or small depending on works for you.
Lastly, when it comes to fitness and your nutrition, REDTrition is here for you.
|Posted on March 24, 2014 at 9:00 AM||comments (0)|
We want you to realize that in order to become the next BIGGEST LOSER, don’t be the ‘The Biggest Loser’!
Why do we say this? When you are watching from home and looking for motivation the show, ‘The Biggest Loser’s perception is that these contestants are making true life changes; learning to eat better, exercise, and even more awesome, incredible fat loss.
What you really don’t know (according to past contestants and host) is that where weigh-ins appear to be a week apart, they really have been anywhere from 16-25 days apart. The scale in the finale, not even real, they weigh-in days before. Learning a healthy lifestyle, untrue, they have armed guards onsite to ensure that all contestants are confined to the campus with the little amount of food they are allowed. Some contestants have even been found to be using diuretics, not just a natural nutrition plan. Why don’t these contestants typically show much skin in the finale, because the show takes special measure to tape/wrap it to appear at its best.
What we are wanting you to see is that we want each and every one of you to all find motivation, however to watch where you are looking for the motivation you need. We find that when society watches this type of show they are looking for rapid results in a natural way. Unfortunately approximately 85% of the contestants have gained their weight back. What we do at Redzone is to help you make long term life changes while improving your health and lifestyles. For each of you looking to become your own 2.0 Version, remember, you did not get where you are today by one day of poor eating or exercise, your goal will not be reached over night.
|Posted on March 17, 2014 at 9:00 AM||comments (0)|
It’s warming up… what does this mean about your food choices?
Typically as things heat up and cool down we tend to shift our food choices. Did you know that when it’s hot out, typically restaurants keep it cooler? No this is not just to keep you comfortable, but to get you to eat more! Believe it or not, research has shown that heat typically lowers your appetite.
Research has also found that hot food typically digests faster. If after you eat you are still hungry, try eating raw vegetables or have a cold drink 30 minutes after your meal. Be aware what your beverage of choice may be (water, versus juice, versus beer). Also, make great fruit and dessert choices!
The good news, typically during this time of the year we do not tend to eat as much during this time of the year. Then you can top it off that everyone is typically more active getting bikini ready.
|Posted on March 3, 2014 at 8:00 AM||comments (0)|
Did you know that March is National Nutrition Month? Consumer research confirms that taste tops nutrition as the main reason why one food is purchased over and over. What does this mean to you??? Time to make food taste great while enjoying healthy options!
You don’t have to have the same old piece of chicken or plain broccoli. Looking for some great recipes to try? Follow us on Pinterest (redzonepeak) for many great recipes, health tips, must try items and more!
|Posted on March 3, 2014 at 8:00 AM||comments (0)|
Too often people have conflicting fitness goals: they want to put on muscle, but at the same time lose body fat. This kind of conflicting goal leads you to not achieve either of your objectives!
The kind of diet and workout required to optimize muscle gain and fat loss are fundamentally different; both in terms of amount of calories as well as the macronutrient ratio breakdown. You can’t consistently put on muscle without sacrificing a little increase in body fat, and you cannot lose body fat without sacrificing muscle gains.
If you don’t eat enough to gain muscle, but you also don’t eat little enough to lose body fat, you will fail to do both! So pick a land and stick with it for a while!!!
|Posted on February 24, 2014 at 8:00 AM||comments (0)|
Are the flavor drink packets good for me?
So here’s the deal… most of the flavor drink packs typically have little to no nutritional value. The upside, some flavor to you water without all the junk in most drinks. Just because the marketing looks healthy on many options, does not mean that it is!
They will not derail your nutrition and do provide more flavor options so you do not get bored. With all of the heat many of us experience, it’s a way to hydrate yourself when you are not in the mood for water. Any way we can help to hydrate with less junk being put into your body the better. Realize though that water and other drink options do not necessarily provide these either.
Most only contain 5-15 calories per drink. Many of the products offered are artificially sweetened so there are 0 grams of sugar (however I’m going to tell you a new option I found), 0 grams of fat, and 0-20 grams of sodium.
Did you know however, many of these flavor packs contain ingredients linked to health risks that possibly link to cancer (aspartame and acesulfame potassium). Aspartame may also contribute to neurological issues as well. Colorings are another concern in products that are linked to causing allergies Red 40 and Blue 1. Also the public has been advised by CSPI to avoid Yellow 5&6 as they are linked to cancer/tumors.
I am excited to say we recently found an option that some manufactures are now creating, it’s a natural option in flavor packets. They are made with Stevia instead of aspartame, no acesulfame potassium and have no artificial colorings. Have the need for a carbonated drink? Mix with club soda instead of water. Love your drinks at a lower risk and enjoy!!
|Posted on February 10, 2014 at 8:00 AM||comments (0)|
With Valentine’s Day on Friday, I felt it was only appropriate to give you tips of the heart…
For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life. We know that even simple, small changes can make a big difference in living a better life. Known as “Life’s Simple 7,” these steps can help add years to your life:
1. don’t smoke;
2. maintain a healthy weight;
3. engage in regular physical activity;
4. eat a healthy diet;
5. manage blood pressure;
6. take charge of cholesterol; and
7. keep blood sugar, or glucose, at healthy levels.
So where do you start?
Look at your life and evaluate what your habits are, your way of life, and what you eat or drink every day.
I would love to give you tips to help you make healthier choices with your nutrition:
Snacking isn’t bad for you, in fact you should snack. Do so in healthy moderations by choosing healthy snacks (nuts, vegetables, and fruits – you can even freeze some for that sweet tooth).
Choose healthier meat options; Poultry-Use lighter meat and remove the skin. Red meat-Those labeled Loin & Round typically have less fat. Choose choice and select grades.
Substitute egg whites for whole eggs.
Prepare foods with little to no salt. Make your own spice blends versus those typically loaded with salt.
Choose the best cooking method; baking, stir-frying, poaching, steaming, roasting, sautéing and grilling is excellent! When using oils, use those with the least amount of saturated fats; olive, sunflower, sesame, and canola oil to name a few.
Remember, it is small changes that will result in a life changing, BIG difference. We want permanent changes, not temporary! Set small goals to begin changing your nutrition. It’s not a diet or a race.
For help with your nutrition or to help set your goals click below or call today!