DOES YOUR ACCOUNTABILITY PARTNER PASS THE FIT TEST?

In fitness, working out with other like-minded people is a great way to stay in shape.  For many, having someone to lean on when you need that extra boost keeps you motivated, focused and challenged. 

At Bfit Athletic Club we encourage everyone to have at least one accountability partner and we take the role of “AP” very seriously. These people are the ones that help keep you committed.  They call you to find out why you’re not in class, they offer words of encouragement when you just don’t feel like it and they motivate and challenge you to do your best.

That’s why it’s very important whom you select as your AP.   It should be someone who knows how to inspire you to make the right decisions and although your best friend is fun to hang out with, they may not be the ideal choice for the job.  This person should not be your enabler.  The Merriam-Webster dictionary defines an enabler as, “one that enables another to achieve an end; especially:  one who enables another to persist in self-destructive behavior (as substance abuse) by providing excuses or by making it possible to avoid the consequences of such behavior’. In other words, if you were a recovering addict, your former drug dealer as your AP would not be the best selection.

To help you find that right person, I have devised a test with 5 questions and answers.  This test will help you determine if the person you are considering is an enabler or if they would make a great accountability partner.  Ask your prospect each question with the two choice answers to pick from.  Here they are:

1.) It’s cold outside.  I think I’ll stay home, light the fireplace and watch TV.  So are you going to class?

a.  No I like your plan better.  You pick the movie and I’ll bring the popcorn.

b.  Of course! If we wait for the perfect weather, we may never reach our fitness goals.

2.) I had a long day at work. I’m dead tired and I just want to   sleep.  So are you going to workout tonight?

a.  No that bed sounds real good right now.  Call me and wake me up when Empire comes on TV.  I hate to miss that show.

b.  Of course! Working out will help us feel energized and alive!

3.) Hey I know it’s last minute but I’m not going to class today.  I just remembered I think I have an appointment.  Are you going to go?

a.  Nah, I think I have an appointment too.

b.  Of course! Making excuses will only delay our fitness goals.

4.) Help!  I want a 2^nd slice of this delicious cake.  Should I or shouldn’t I?

a.  Yes! go ahead, have your cake and eat it too!  While you’re at it, cut me a slice.

b.  No! We’ve been working hard all month and it’s starting to show.  Why waste all that hard work on cake?  Put the fork down and step away from the cake.

5.) Working out takes time and money.  I can think of other things I could do with both.  How about you?

a.  I agree, I don’t feel like spending the time or the money.

b.  I make time because being fit is a lifestyle that I embrace for myself and my family.   The cost is worth it compared to the costs for the medical treatments and medications from living an unhealthy lifestyle.

How did they score? If your prospect selected more “A” answers than “B”, keep moving because they are probably not your best choice.  If your prospect selects more B’s, then congratulations, he/she will be a great accountability partner. 

Now just a couple of things to note. You and your accountability partner are a team.  The support should not be one-sided.  You must do your part and have your partner’s back also.  Most of all, having someone to lean on for support is great but it does not replace personal responsibility.  Ultimately it is up to you to make the commitment and do the work necessary to reach your personal fitness goals.

At Bfit Athletic Club we are dedicated to getting you results.  We have classes for all fitness levels.  Contact us at 770-845-0527 and ask about our new member special.

Join the MOVEment, Commit to Bfit

www.bfitathleticclub.com

Nancy

NASM CPT

CF-L1    

FOR LADIES ONLY - STRONG IS THE NEW SEXY

Like many working women my day starts early. It begins at 4 AM and it ends, give or take, around 10 PM and like most of you, I don’t have much wiggle room in between. I enjoy my life. No day is ever the same. To help my day go smoothly and to be able to have the life I want, I plan everything, from what I wear to what I eat. Things may not always go as planned but planning at least helps keep my life balanced.

Same goes for my workouts; I plan my workouts so there is a good balance between cardio and strength training. This along with clean healthy eating is my recipe for being fit and healthy and having the body that I want.

You see I am not trying to be model skinny. I want a tight toned strong body. Think Angela Bassett arms, Beyonce abs, and Tina Turner legs.

Now I could do all cardio and I would probably lose a good amount of weight but would I consider myself fit? No. Would this give me that tight toned body? No. Do I even think this is sustainable long term? No. This is because while yes I would lose fat, without strength training I am losing a good amount of muscle along with it. That would get me skinny, which is not quite the look I am going for, weak because of all the muscle loss, and tired from putting so much wear and tear on my body. I know because I have done this in the past.

Most women think that the only way to lose weight is to do a lot of cardio. This is not the case. Actually muscle burns more calories than fat. For every pound of muscle you burn roughly 6 calories per day versus a pound of fat which burns roughly two calories per pound per day.

So ladies for your overall fitness, permanent weight loss, and to transform your body, balance your workouts between cardio and weight training. And of course you can’t outwork a poor diet.

If you need help with your fitness goals, then call me at 770-845-0527.   Let's work together to transform your body and your life.

Nancy

NASM CPT

CF-L1

Bfit Athletic Club LLC

www.bfitathleticclub.com

A DIARY FOR SUCCESS

I’ve never kept a personal diary.  The idea of my deepest and darkest thoughts being discovered in the hands of someone else just does not appeal to me.  But as I struggled to lose those last 10 pounds of dead weight, a friend suggested that I keep a food diary to track my eating habits.  I figured this at least should be painless.  Who else would want to read about the chicken noodle soup I ate for lunch?  So I gave it a try and it worked!  My food diary is what helped me overcome my weight loss plateau.  Logging my food made me aware of what I was eating and sometimes even why, it motivated me to plan my meals ahead of time and it kept me disciplined and on track.

 

Just by writing on a piece of paper (those were the days before all of the fitness apps), I saw where my weak areas were.  Like the stress eating for example.  Until I began to log my food I was not aware of all the mindless munching I did after arriving home from rush hour.  No wonder my weight wouldn’t budge.  But then something else happened.  Instead of just logging what I ate I began planning and preparing what I ate too.  Keeping a food diary caused me to want more control over everything I was putting into my mouth. Once my meals and snacks were prepared it was much easier for me to stick to my plan.  No more wasting time deciding on what and where to eat for lunch and no more crazed midday vending machine snack attacks.

If you are struggling with losing weight a food diary could be just what you need.  Start with just two weeks and see what you discover about your habits.  You, like myself, may just be surprised at what you find.  I like the good old-fashioned pen and paper but there are many great apps for your smartphone that can assist you with not only tracking, but also planning and calorie counting too.   Whichever way you decide to go, plan for success.

Join the MOVEment and make a commitment to yourself to be strong, be healthy, Bfit.  We offer morning and evening classes and all fitness levels are welcome.

Come join our team.  www.bfitathleticclub.com

Nancy

NASM CPT

CF-L1

Bfit Athletic Club LLC

PIMP MY WATER

The month of January we focused on drinking water.  There are many different suggestions and theories on how much to drink and the best thing to do is to listen to your body to learn what it needs, but as a general easy to remember rule we said minimum 8, 8 ounce glasses each day.  I think we all understand by now the importance of water in our bodies, but let me just recap some of the benefits:

RESTORATION – Water is roughly 60% of our body weight.  We are constantly losing water through breathing, sweating, etc.  Drinking water regularly helps to restore what’s lost and keep our body in balance. Water helps transport nutrients throughout the body, aids in digestion, and helps regulate body temperature.

LOOK BETTER – water helps flush toxins out of the body so skin looks younger clearer with less wrinkles.

WEIGHT CONTROL –drinking adequate amounts of water helps you feel full thus eating less.

ENERGY – fatigue is one of the first signs of dehydration.  Drinking water helps to keep you hydrated and energetic.

SO NOW THAT WE ARE IN THE HABIT OF DRINKING WATER REGULARLY, IT’S TIME TO TAKE IT TO THE NEXT LEVEL.  LET’S PIMP IT UP AND GIVE IT SOME FLAVA!

There are so many different spices, herbs, teas and fruits that can be added to water for a variety of tastes and additional health benefits.  Remember this is WITHOUT ADDED SUGAR.   The possibilities are endless.  These are only a few ideas so feel free to add your suggestions in comments.

Here are a few of my faves:  

• LEMON – Adding fresh squeezed lemon juice to water not only tastes great but also has several health benefits. According to the Huffington Post, http://www.huffingtonpost.ca/2014/03/17/lemon-water-benefits_n_4980265.html, lemon water helps with:  

               Constipation Help
               Stop UTIs
               Battle Breath
               Weight Loss
               Freshen Your Skin
               Pump Up The Immune System
               Recover From A Workout
               Helps With Aches And Pains
               Reduces Phlegm
               Strengthens The Brain
               Cleanses The Liver

• GREEN TEA – Green tea is my favorite additive to water. I drink it everyday and for good reason. Green tea has a high catechin content. According to WebMD, http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea, catechins are antioxidants that fight and may even prevent cell damage. Green tea is not processed much before it's poured in your cup, so it's rich in catechins. 

• HERBAL TEA – If you go to any supermarket you can see the wide variety of added herbs and spices that are available in teas.  How about trying some fresh herbs instead.  My favorite is mint because it freshens breath and according to organicfacts.net, https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-mint.html, it aids in digestion:  Mint is a great appetizer or palate cleanser, and it promotes digestion. It also soothes stomachs in cases of indigestion or inflammation. When you feel sick to your stomach, drinking a cup of mint tea can give you relief. Also, if you are someone who travels long distances via plane or boat, the menthol oil derived from mint can be very soothing for nausea and related motion sickness. As with trying anything new, make sure you do your homework and research the herb before adding it blindly to your water as some may have side effects or interfere with other medicines you may be taking.

• CUCUMBERS – You walk into any fancy hotel nowadays and you will see the table setup with the fruity and/or cucumber water.  Cucumbers taste good so you are more likely to drink up.  According to Livestrong.com, http://www.livestrong.com/article/482916-why-drink-cucumber-water/, they provide vitamin K:  Adding cucumber to your water also helps you consume more vitamin K, as long as you use unpeeled cucumber and eat the cucumber slices along with the water. Vitamin K promotes healthy blood flow and helps you heal after injury, because it allows you to form blood clots essential to the healing process. Adding vitamin K to your diet also benefits bone health, because the vitamin activates proteins essential for healthy bone tissue.

• SPICES - TUMERIC, GINGER & CINNAMON – These spices taste great and with their anti-oxidant and anti-inflammatory properties may help to fight off inflammation and illness.

Now these are just some of my favorites and many of these can be mixed together for a 1-2 punch (no pun intended).  What are some of yours? 

Raise your cup and drink up.

If you are thinking about getting back in shape we are here to help.  Take the first step and COMMIT TO BFIT.   Call me at 770-845-0527.  Check us out at www.bfitathleticclub.com.

Nancy

NASM CPT

CF L1