90 day secret to success.

At Lifetime Fitness we are on the verge of starting out new "90 day challenge." 90 days to go balls to walls towards your goal. 90 days to keep your focus clear, your head in the game, and the sweat dripping endlessly off your face.

I wanted to share a simple piece of advice for those of you that are hoping to make some big changes in the next 90 days - or maybe those of you that are feeling stuck post-new years resolution.

This year has been different for me when it comes to achieving my own health goals - Different in that I've actually consistently stuck with them. I know it's only been a month but I've been mastering my workouts, my nutrition, my sleeping, my organization, my stretching, etc. and haven't felt like a chicken with its head cut off. Not trying to sound like I have it all together - but I've definitely discovered a "secret" to success when it comes to fitness. (or really any goal, actually)

"Success is the sum of small efforts repeated day in and day out."
Even more then that, success is decisions and habits made one at a time.
Success is waiting to master the first habit before you take on another.

So much of the reason of why I've failed in the past and had to start over multiple times is because I've tried to take on too many things all at one time. (example: I'm going to work out 5x a week, eat healthier, do yoga, and read a new book a month)
Every single one of these things is a brand new habit and combining all of them together at one time is a recipe for failure. Sure, I might be able to do it for a few weeks maybe...but is it sustainable? Am I actually developing habits? Or am I just letting my will power put on a show until one day it becomes too much and I cave?

How about instead I start with one goal. Perhaps, committing to working out 3x a week. When this becomes a "habit", when this starts to feel "normal" and I feel comfortable with it and I'm ready for the next challenge THEN I'll add something new. Perhaps cooking one healthy meal a week (& then I can bring leftovers to work with me), when this becomes comfortable and I'm ready I can maybe add a yoga session 1x per week. Do you see what I'm doing here?
Side note: when I say "wait until it feels comfortable"...keep in mind developing new habits is never "comfortable." I simply mean only taking on one "new" thing at a time.

This is why I've been able to be so successful with my goals this year - because I've finally learned to take them one at a time.
I've waited until I've mastered one before I move onto another.
And what a difference it has made.

If you want to join the 90 day challenge starting this weekend, email me at cpaulson@lifetimefitness.com

Ele-Food Week 2

Clearly my goal of making a new food once a week hasn't quite gone according to plan. It is the start of February and I just now am making food #2. However, January has been a crazy month with lots of changes in it - so honestly I'm just proud I was able to stick with the consistent healthy eating (even if it was the same things over and over again), consistent working out, consistent stretching AND winning my first boxing spar. Now that February is here I am getting used to my new schedule and feeling more determined then ever to keep up with this weekly cooking.

Today I made.....Black Bean Nacho Burgers!

Not nearly as "pretty" as what I made last time - but took about 1/10th the amount of time to make. Not to mention it was absolutely delicious.

Ingredients:
1 15-ounce can black beans, drained and rinsed
1/2 cup finely crushed tortilla chips (preferably blue corn)
1/3 cup salsa, plus additional for serving
1/2 cup grated cheddar cheese
1 large egg, lightly beaten
1 scallion, white and green part finely chopped
1/4 teaspoon black pepper
4 hamburger buns (I substituted whole wheat "sandwich thins" to reduce the carb amount a bit)
2 teaspoons vegetable oil
4 butter lettuce leaves

Directions:
1)  Use a food processor or a potato masher to smash beans until chunky, leaving some partly whole. Stir in crushed chips, salsa, cheddar, egg, scallion, and black pepper. Set mixture aside for 10 mins, then shape into 4 patties. 
2)   Place patties on a plate, cover with plastic wrap and refrigerate for at least 30 minutes or overnight.
3)   Preheat oven to 350 degrees. Place buns on a baking sheet and heat in oven until warm to touch. 4-6 minutes 
4)   Meanwhile, heat 1 teaspoon of oil in large nonstick skillet over medium heat. Add patties to pan and cook until golden brown on one side. 4 to 5 minutes. Add remaining oil (1 teaspoon), flip patties and cook until underside is golden, 4 to 5 minutes. Remove from heat and serve topped with salsa and lettuce on buns.

Enjoy! Happy Superbowl Sunday!

Funny Friday

Maybe I should just title these posts "weekend funny" because again I'm posting this late.

This one goes out to everyone who read my "New Beginnings" post and liked my idea of taking time to really stretch 10 mins before bed every night. If that's been becoming challenging for you to keep up with, I think I found a good solution.

What do you think?

Fight-Fat February

Today is the last day to take advantage of some crazy deals.

4 for $199 in personal training and/or nutrition coaching. (Normally $99 a session)
3 for $99 pilates! (Normally $99 a session)

Sessions must be used in February. However, even if you are currently training with me you can still take advantage of this deal and use it alongside what you are already doing with me (example: if you're training with me 2x a week already, you can get this deal and train with me 3x a week in February.) (you know you want to see me even more then you already do!) haha

Shoot me a text, email or even comment on is page if you're interested.

Ps. Funny Friday post coming in a few hours!

Funny Friday (er...Tuesday)

So this week was an extra busy one with work and personal life...so funny Friday is coming a bit late. Hopefully your Friday wasn't too miserable without it. ;)

I'm pretty sure this is how we all believe our trainers think. Am I right?

Funny Friday

Happy (Funny) Friday everyone!

Ele-food week 1

Scallops A La Provencal

This evening I started my resolution of making something from my "healthy-ish" recipe book once a week. I am not much of a cook, I never have been. Sure, I used to help my mom make all kinds stuff when I was about 10 years old, (keep in mind, "help" usually meant stir something, get in the way, and taste test) but the most extravagant thing I've made in the last 10 years was probably a chocolate chip cookie/browning/Oreo hybrid that I got off Pinterest and totally not Personal Trainer approved.
So needless to say, this was bound to be an adventure. Things I learned:

1) Don't attempt to grocery shop when you have to pee. (you will undoubtedly take longer then normal simply because you are trying so hard to hurry, you will miss half the things you would have spotted easily under normal conditions.)

2). Chopping fresh thyme, basil and parsley takes forever.

3) Garlic sucks.

                           The finished product! Recipe is listed below for any brave souls.

Ingredients:

5 cups of cherry tomatoes

2 1/2 tbsp chopped garlic

5 tsp chopped fresh thyme

5 tsp olive oil

1/2 tsp salt

1/2 tsp black pepper

2 cups of fresh corn

1 lb sea scallops

2 tsp balsamic vineger

3 tbsp of chopped fresh herbs such as parsley, basil, chives, or a combination

2 cups arugula

Directions:
Heat oven to 375.
In a bowl, combine tomatoes with 2 tbsp garlic, 3 tsp thyme, 3 tsp oil, 1/4 tsp salt and 1/4 tsp of pepper.
Coat a rimmed sheet pan with cooking spray, spread tomato mixture on a pan in a single layer.
Bake, stirring once or twice until tomatoes are soft and slightly charred. 20-25 mins.
Stir corn into into tomato mixture. In same bowl toss scallops with remaining 2 tsp thyme, 2 tsp oil, 1/2 tbsp garlic, 1/4 tsp salt, and 1/4 tsp of pepper.
Place scallops on top of tomato mixture; bake until scallops are just cooked through. 12-15 mins.
Transfer scallops to plate; cut in half.
Stir vinegar and 2 tbsp herbs into tomato mixture.
Divide arugula, tomato mixture and scallops among 4 bowls; sprinkle with remaining 1 tbsp herbs.
aprox. 506 calories per serving
31g. fat (5 g unsaturated)
42g carbs
5g fiber
19g protein