Bounce back from quarantine (step-by-step plan)

Did you pack on some pounds during quarantine? Have you been emotionally eating and avoiding exercise?

We’ve got a step-by-step plan to help you bounce back from those quarantine pounds and get you into your best body ever…

Step #1: Program Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
• Protect your mind from any negative self-talk. If a negative thought comes to mind, immediately reject it.
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
• Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Step #2: Conquer Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your best body efforts will be blocked by self-sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

• Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
• Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Step #3: Lose Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

Don’t skip out on your responsibilities with excuses, instead expect more from yourself.

Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal and read them first thing each morning.

Remember that you can only have two things in life: excuses or results. Which do you want?

Step #4: Strengthen Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight, then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
• Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 30-minute time slots in your schedule and mark them on your calendar. Now stick to your schedule.
• If you don’t give up, then you’ll never fail.

Step #5: Control Your Diet

If you consistently eat the wrong food, then your weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.

Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.

Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Step #6: Utilize Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
• Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
• Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Step #7: Build Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising solo is a recipe for disaster.

Find an \”account-a-bud\”. Or find a GROUP of \”account-a-buddies\”. Or go get a trainer. Or swing by Fit Republic Southlands;) (we would be MORE than happy to help you out)

​OR do ALL the above!

Get serious about your results and begin the last weight loss program that you’ll ever do.

Keep on keep\’n on!

Don’t Skimp on Sleep

Sleep matters when it comes to dropping fat.

Your body requires a certain number of hours for rest and recovery, especially when your workouts are dialed in. 7 to 8 hrs per night is a solid amount.

A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.

Eat-Your-Chicken-N-Veggies Casserole

This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

1 cup broccoli, diced
1 cup mushrooms, chopped
1 yellow squash, sliced
1 zucchini, sliced
10 oz ground chicken breast or turkey
4 cups liquid egg whites
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
Sea salt and fresh pepper

Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a 9×13 casserole pan with olive oil.

2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ½ teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.

3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ½ teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.

4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato and fresh parsley. Cut and serve. Enjoy!

Nutrition
One serving equals: 154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein