Happy New Year’s & 75 Hard Challenge

Hey there! Hope you all had an epic New Years Eve and are pumped for the start of a brand new year. So, lately, I've been talking a lot about resolutions and making a fresh start. As I am on a new journey of sobriety, not just with alcohol but also learning to say “no” in 2024. I get too caught up with always trying to please everyone else and do for others, I end up putting myself on the back burner. I started an FB group in December called Renew You 100 Day Transformation challenge which is closely based on 75 Hard. I have received so many messages about the details of the 75 Hard Challenge. By the way, if you haven't already, go check out the podcast episode I did about it with Shane Hale. It's available on Apple Podcasts. 

Now, let's dive into how kickstarting your year with the 75 Hard Challenge can be a total game-changer. This challenge isn't just about getting fit; it's about proving how tough you are mentally, pushing through the tough stuff, and taking control of your own destiny. It's like a big neon sign that says, "Hey, I've got this!"

Sure, there's a physical component to it too. But it's not just about looking good – it's about feeling good. It's about investing in your health, your overall well-being, and that unstoppable energy that carries you forward. Every workout you complete along the way is a victory, reminding you just how capable you really are.

What sets 75 Hard apart is the commitment to doing two workouts every single day. It's not just about exercising; it's about finding balance and making sure your whole body is taken care of. Whether you're pounding the pavement in the morning, finding your zen with some evening yoga, or mixing it up however you like, these routines spill over into all areas of your life.

Of course, nutrition plays a huge role too. It's not just about counting calories; it's about understanding how the food you eat affects your energy, mood, and overall vitality. What you put on your plate becomes a direct reflection of the healthier, stronger version of yourself that you're becoming.

Now, let's talk accountability and progress. When you're on this journey, you become your own biggest cheerleader. Keeping a daily record of your progress, rain or shine, gives you a concrete reminder of how far you've come. Every single step, every drop of sweat, is moving you closer to being a more resilient version of yourself.

As you tackle the obstacles of 75 Hard, remember to celebrate the little wins. Completing a workout on a rainy day, choosing healthy options when faced with temptation – these are the building blocks of lasting change. Soak up those moments because they're the bricks that build the foundation of your transformation.

In conclusion, taking on the 75 Hard Challenge as the new year kicks off isn't just about getting fit. It's a declaration of self-love, resilience, and a belief in your ability to shape your own path. So, let's raise a glass to the challenges, the victories, and that unstoppable spirit that propels us forward. May 75 Hard be the trigger for an incredible year of discovering who we really are and transforming into our best selves.

By the way, if this sounds like your cup of tea, I'm currently hosting the Renew You, 100 Day Transformation Journey. Now, go out there and make 2024 a year filled with laughter, success, and unforgettable moments. Cheers to all the adventures that lie ahead!

The Benefits of Dry January

Dry January, the practice of abstaining from alcohol for the entire month, has gained popularity for several compelling reasons. Firstly, it serves as a reset for your body, allowing your liver to recover and promoting overall health. Beyond the physical benefits, participants often report improved mental clarity and better sleep, contributing to enhanced well-being.

Moreover, Dry January provides an opportunity to reassess one’s relationship with alcohol, fostering mindfulness about drinking habits. Participants may discover alternative ways to socialize, reinforcing the idea that enjoyable experiences don’t always require alcohol. This break can lead to long-term changes in drinking behavior, reducing the risk of alcohol-related health issues.

Socially, joining a Dry January challenge can create a sense of camaraderie and support. Many individuals embark on this journey together, sharing experiences, tips, and encouragement. This communal aspect not only strengthens relationships but also makes the challenge more achievable.

Financially, abstaining from alcohol for a month can lead to significant savings. Cutting out the expense of drinks at bars or purchasing alcohol for home consumption can free up funds for other activities or savings goals.

In summary, Dry January offers a multitude of benefits, ranging from physical and mental health improvements to positive changes in social habits and finances. It’s a month-long commitment that can yield lasting positive effects on various aspects of one’s life.

Healthy Cooking Alternatives- Substitutions in Cooking and Baking

Whipping up healthy recipes may be easier than you think. You can make simple ingredient substitutions to create healthy recipes that don't sacrifice taste and enjoyment.  

Use this guide to help reduce the amount of fat, salt, sugar and calories as you prepare healthy recipes.  

Your guide to ingredient substitutions for healthy recipes
If your recipe calls for this ingredient:	Try substituting this ingredient:
Bacon	Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Bread, white	Whole-grain bread
Bread crumbs, dry	Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil in baked goods	Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats   Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. Also don't substitute diet, whipped or tub-style margarine for regular margarine.
Butter, margarine, shortening or oil to prevent sticking	Cooking spray or nonstick pans
Cream	Fat-free half-and-half, evaporated skim milk
Cream cheese, full fat	Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth
Eggs	Two egg whites or 1/4 cup egg substitute for each whole egg
Flour, all-purpose (plain)	Whole-wheat flour for half of the called-for all-purpose flour in baked goods   Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.
Fruit canned in heavy syrup	Fruit canned in its own juices or in water, or fresh fruit
Ground beef	Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
Meat as the main ingredient	Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
Milk, evaporated	Evaporated skim milk
Milk, whole	Reduced-fat or fat-free milk
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)	Whole-wheat pasta
Rice, white	Brown rice, wild rice, bulgur or pearl barley
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt	Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions
Soups, creamed	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables	Low-sodium or reduced-sodium versions
Sour cream, full fat	Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Sugar	In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
Table salt	Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends
Yogurt, fruit-flavored	Plain yogurt with fresh fruit slices

Thanksgiving Meal Workout

The Great 8 - Workout Wednesday

Total Body Tuesday No Excuse Workout

Balance Healthy Food Delivery

As Promised By The Fat To Fit Radio Show...

This week the Fat To Fit Radio Show had Liz Garza, the owner of Balance Food on the air!  Balance Food is  a healthy home meal delivery service locally here in Mobile, AL. If you don't enjoy cooking, are too busy to cook, or have a hard time cooking clean and want to easily eat clean delicious food look no further.

Good nutrition is an important part of leading a healthy lifestyle.  Poor nutrition can cause health problems, overweight, and obesity. Break the cycle of eating fast food & junk food. Fuel your body with good food & feel good too! Food is the best medicine.

Balance makes a delicious fresh healthy juice of the day, you can order by the half quart!

Balance specializes in weekly meals or months of meals you can order directly online. All you have to do is select the plan that works best for you. Balance is a pre-packaged meal service that makes getting delicious, nutrient-rich food simple. Balance never uses anything artificial like hormones, additives, or preservatives in their food. The meals Balance prepares are full of flavor and made from scratch. Keep up with Balance and check them out on Facebook, Instagram, & Twitter. Thanks for coming on the show Liz!

10 Reasons You're Not Losing Weight

As Promised by the Fat to Fit Radio Show...

10 Reasons You're Not Losing Weight

1. "Healthy Foods"

Every major chain restaurant has adopted a "healthy foods menu" it has confused the average person trying to change his or her eating habits for the better. It's easy to think that choosing a salad over a steak is the better option. However, when that salad is loaded with cheese, croutons, bacon, and heavy dressing, it can rival any high calorie food on the menu. When choosing a salad option, choose to hold the dressing on the side and be sure that you don't request all the trimmings that can easily take your low calorie food into high calorie, high fat territory.

2. Skipping Meals

If you skip too many meals, over time your body begins to hold on to every calorie you consume. In short, your body begins to hoard and store the calories you put in because it is convinced that you may be going into starvation mode otherwise. Eat more small meals throughout the day. Instead of one or two large meals, eat five or six small meals that consist mainly of fruits, veggies, and protein.

3. Being Cold
If you're anemic you can't help being a bit chilly most of the time. But, when you are chronically cold, you run the risk of wanting foods that are warm, soothing and hearty to help warm you. However, most of those hearty foods are also high in calories. This is an easy fix. First, find the real reason for your constant cold condition. If you're anemic, see if you need to supplement your iron intake. If that's not the case, then layer up. Carry a sweater and make sure you dress for the weather. If you live in a colder climate, add a workout to your normal routine and eat more calories in the form of a high protein snack.

4. Not Getting Enough Sleep
When you don't establish a regular sleeping pattern, your body is sent into a hormone wreck. Your leptin levels, which reduce appetite, are lowered and your ghrelin levels, which increase appetite, are raised. The result? Your lack of sleep contributes to overeating and indulging, when all you really need is more sleep. Go to bed 30 to 45 minutes before you normally would and continue building more sleep into your nightly routine.

5. Eating Too Fast

Eating too fast is a major culprit in over-eating. Once you begin eating, you need at least 15 to 20 minutes to begin to process food and feel somewhat full. Scarfing down a meal in under six minutes may have been a great thing for frat guys to brag about in college, but it has no place in the food habits of the healthy.Take time to savor your food and slow down. Be sure to enjoy a meal away from the computer or television to ensure you reasonably pace yourself.

6. Munching In Front Of A Screen

Regardless if it's a computer or television screen, when you are distracted by what's being shown it's easy to lose track of how much you are eating. Sit at the dinner table and allot a decent amount of time (usually 30 minutes will do) for your meal.

7. Using Large Plates

Using large plates are a recipe for disaster on your diet. The problem with large plates is that most people feel the urge to fill those plates with food. Larger plates means larger portions and larger portions mean more calories and more chances to over-eat. Use a medium to small size plate for all your meals. You'll consume less calories and your eyes won't notice the difference

8. Scale Back

When you weigh yourself daily or worse, several times a day, you create an environment where you are constantly in turmoil over every fluctuation you see. While it is helpful to maintain your weight with some monitoring, constant monitoring is more harmful than helpful. Set a day and time to weigh yourself and stick to it. Know that your weight will change throughout the day so weighing yourself at the same time weekly, will give you more accurate and comparable results.

9. Stress

Some people respond to stress by eating less and others respond by eating more. Either way, stress is a surefire derail to your healthy habits. Cortisol is raised when you're stressed and that can lead your blood pressure and sugar levels to become out-of-whack. Once that happens, the chances of over-eating increase. Indulge in things that help you relax. Reading, listening to soothing music and yoga are excellent ways to de-stress after a long day.

10. Your Friends

When you hang out with people, do you tend to eat more? Do you eat different types of foods? Monitor your eating habits when your environment changes and notice if you're the type of person who's eating habits change dramatically with the company that you keep. Don't turn into a recluse in order to keep to your diet. Do choose your foods wisely and, when possible, bring your own food to

dinner parties—share your healthy and delicious dishes.

Never give up on your weight loss journey! Stay dedicated, motivated, and follow these tips to help you along the way! 

Allen, Jaylin. "10 Reasons You're Not Losing Weight." ACTIVE.com. Jaylin Allen, 7 July 2015. Web. 23 July 2015.

Nate Montgomery talks Fitness & Weight Loss

As Promised by the Fat To Fit Radio Show...

Nate Montgomery talks Fitness & Weight Loss

Nate Montgomery played baseball for 16 years. Nate was in his Junior year when he got injured and had to have major shoulder surgery which ended his baseball career. Nate ended up gaining a lot of weight and when enough was enough he made a lifestyle change. He started running, eating healthier, and by the time he graduated he had lost 80 lbs. He currently works for Fleet Feet Mobile, is in the progress of becoming AFAA certified, and wants to go to school for Exercise Science. We want to thank Nate for coming on the show and sharing his inspiring story. We hope this story inspires other who face challenges to remember it's not the challenges that define you it's the way you overcome them. 

Eating Well As You Age

As Promised By The Fat To Fit Radio Show...

Eating Well As You Age

Eating healthy is important it's even more important for adults over 50. The benefits of eating healthy include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we get older our nutrition is key to helping us have a positive outlook, staying balanced emotionally, and balanced physically. You don't have to rely on dieting as the only way to stay healthy. No matter what your age is your nutrition should be colorful, fresh, and eaten with company.

The benefits of eating healthier as you age include helping you live long, making you stronger, sharpening your mind, and making you feel better. Good nutrition is why you live longer and stronger it keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. It can also help cut the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Feeding the mind, body, and soul is important and should be a priority in your life. Eating right can give your brain the proper nutrients it needs to function. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease. Regular consumption of antioxidant-rich green tea may also enhance memory and mental alertness as you age. Eating healthy not only gives you more energy but it helps you look better and feel better.

Calories For Adults Over 50

A woman who is over 50:
Not physically active needs about 1600 calories a day
Somewhat physically active needs about 1800 calories a day
Active Lifestyle needs about 2000 calories a day

A man over 50 who is:
Not physically active needs about 2000 calories a day
Somewhat physically active needs about 2200-2400 calories a day
Active Lifestyle needs about 2400-2800 calories a day

A balanced diet and physical activity contribute to a higher quality of life and independence as you age.The main foods you need include fruits, veggies, calcium, grains, and protein. The essential vitamins and minerals you need include water, Vitamin B, and Vitamin D.

It's also important to make sure fiber is about of your nutrition. Foods in high dietary fiber not only keep you regular but help lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, help you lose weight, and boost your immune system and overall health. You need to make it a habit to eat better and you can start by reducing sodium, avoiding "bad" carbs, look for hidden sugar added in foods, cooking smart like for example sauteing or steaming instead of boiling, and putting five colors on your plate.

A well balanced diet plan is key. The following tips will help you create one.

Avoid skipping meals – This causes your metabolism to slow down, which leads to feeling sluggish and making poorer choices later in the day.

Breakfast – Select high-fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day. Try yogurt with muesli and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey.

Lunch – Keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein, and fiber. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a quinoa salad with roasted peppers and mozzarella cheese.

Dinner – End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Opt for sweet potatoes instead of white potatoes and grilled meat instead of fried.

Snacks – It’s okay, even recommended, to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus.

"Eating Well as You Age." : Nutrition and Diet Tips for Healthy Eating as You Age. N.p., n.d. Web. 01 Mar. 2015.