3 Tips For Making Resolutions That Stick

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If you’re the type of person who keeps making the same resolutions year after year, then this post is for you.¬†Here are 3 common¬†problems that keep your¬†New Year’s resolutions from getting accomplished and how to fix them.

  1. They’re too general: How familiar does¬†“get healthy” sound when¬†Jan. 1st rolls around? The problem is that this¬†goal is¬†way too general. It’s much easier to set (and maintain) a goal of eating 2 servings of vegetables before lunch than it is to “get healthy”.

The solution: You must get specific about your goal. Not only what the exact end result be, but also what it will look and feel like to get there. For example, if your resolution¬†is to “get fit”, set a goal of being able to do a certain number of pushups and squats or run a specific distance. Then, ask yourself what it will look and feel like to get there. What will it take on the day-to-day? Do you need to start with 1 push up and 1¬†squat and add on each day? What does your running schedule look like? The more specific you can be not only about the goal, but about the path to your goal, the more likely you are to succeed.

2. They’re too specific: However, there is the other side of the coin…the issue of getting unrealistically specific. For example, planning to “lose 10 lbs in 4 weeks” is certainly specific, but if we don’t meet that exact goal, we can feel unsuccessful and abandon our efforts¬†all together.

The¬†solution: Make a backup plan. After you give your goal a good, hard look in the eye and determine if it really is realistic and achievable, then make a plan for if you don’t meet it. What will you do if you don’t lose the weight / do 80 pushups / complete the race? Will you try again? Set a different goal? If you have a backup plan in place, then you’ll be able to avoid the all-or-nothing trap of specific goal setting.

3. Clashing goals: Why is that we feel the need to set so many New Years resolutions? Have fun. Sleep 8 hours. Travel. Save money. Relax. Lose 10 pounds. Hang out with friends. Spend more time alone….it goes on, right? The problem with this is that we don’t realize how often these goals can clash. When you have two opposing¬†goals (i.e. save money and travel) it can make us feel like we didn’t¬†accomplish either.

The solution:  We encourage you to try setting just one resolution. Then, commit to 3 different ways to accomplish it. If your resolution is to travel more, then your 3 goals could be 1) set aside a certain amount of money each month, 2) to sign up for flight alerts and 3) to set a calendar reminder to request the time off work.

This single tip makes your goal specific and achievable, sets you with a backup plan and avoids the problem of clashing goals.

Now, we’d love to hear from you. What are your favorite ways to set intentions for the New Year? How will you be using these tips to set powerful resolutions that stick? Let us know!

5 Tips for a Healthy Halloween

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Whether you’re under 10 years old or over 30, Halloween = candy overload.

I mean, who can resist that pillowcase full of bite sized butterfingers?

Instead of ¬†feeling like the holiday¬†got the best of you, we’ve got some tips¬†to help¬†you (and your kids) avoid¬†the Halloween sugar hangover.

  1. Make a festive meal: Instead of sweets being the center of attention, get festive with savory foods. A healthy meal before trick-or-treating can make a big difference in late night snacking. Here are some ideas:

2. Try a candy inspired smoothie: Blend up one of¬†these nutrient packed smoothie¬†for an afternoon snack. With recipes¬†like peanut butter cup, caramel apple and almond joy, they’re sure to leave your cravings feeling satisfied.

3. Make a splurge plan:¬†If you know the Reese’s¬†will be calling your name, make an agreement with yourself to only have¬†a set amount. Be specific. When you know you only get 1 or two, you’ll enjoy it more and set yourself up to avoid binging. Before Halloween night, it’s also smart to set up expectations with your kids too.

4. Try this sugar hangover meal: protein + healthy fat + probiotics + water. Excess sugar can throw off our hunger/fullness signals and we can often end up with intense cravings. Eat a balanced, protein rich meal with a healthy fat to get your metabolism back on track. Refined sugar can also mess with your gut bacteria, so including a probiotic rich food like kefir, yogurt  or sauerkraut is a bonus. Example breakfast post Halloween: egg and vegetable scramble with avocado and sauerkraut or Greek yogurt and berries.

5. Stock up on the health(ier) stuff. For kids, Thrive market is a great online resource for stocking up on additive-free candies and treats. For the adults, choose dark chocolate or these better choices when it comes to the sweet stuff.

How To Become A Morning Person

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Are you the type of person who enjoys waking up early? Do you feel energized and productive in the morning?Or are you a snooze-5-times and don’t-talk-to-me-for-30-minutes type?

If you struggle in the mornings, there are some proven ways on how to become a (happy) morning person.

1. Get Fresh Air:
The famed “breath of fresh air” actually has some science behind it. This study shows that breathing¬†outside air truly does lower cortisol, leaving you feeling more relaxed and calm. While you might argue that one could get fresh air later in the morning, we think that¬†it’s simply the association we make¬†between mornings and feeling calm that makes, this tip a keeper.

2.  Take Your Time:
What’s your favorite thing about sleeping in? It’s that lazy, leisurely¬†feeling, right? Instead of associating early mornings with rushing, leave yourself enough time to move slow. If you can, find a moment to be alone. Sit with your coffee, watch the sunrise, make a healthy breakfast, lay in bed for 10 minutes before getting up, say a prayer, take a warm shower. Even if it means setting your alarm for just a few minutes earlier, those few moments can make¬†early mornings your favorite time of day.

3. Get Some Sun: 
There is something about seeing the sunrise in the morning that makes us feel awake and accomplished. ¬†A¬†study notes that exposure to orange light (like the sun’s) can increase brain activity and boost alertness. When you first wake up, immediately open the blinds or curtains to let any natural light in. Summer is the perfect time to start establishing these early morning habits since it’s bright¬†early. During winter months, try to get outside or to a room where there’s sunlight as¬†the sun rises.

4. Have a detailed plan:
The best thing you can do to inspire you to get up is to know exactly what¬†you’re about to do. As that alarm goes off and your thoughts start to rush in, you’ll be much more likely to hop out of bed if¬†you have something to look forward to. The more specific the better. For example, your plan could look like this:¬†sit up in bed and take 10 breaths, put water on for coffee, open the blinds and splash water on your face before and enjoy coffee for 5 minutes.

5. Workout:
For most non-morning people, it’s hard enough to get up for work, let alone a workout before work. However, if you struggle with mornings, changing your workout routine, might be what helps.¬†¬†Research shows that those who workout in the morning (vs. evening) are more likely to sleep better and reduce their stress. Once we start to consistently feel better (from all that good sleep and reduced stress!) waking up early and exercising¬†will be a habit worth keeping.

Ready for ¬†a way to do all 5 habits in one easy step? Register for our summer session! You’ll get fresh air, see the sunrise, workout, and have a morning routine¬†you love.

Check out our schedule here.

 

Your snacks matter: 5 Snack Ideas For On-The-Go

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Picture this…

You’re starving and running in between work and errands. You don’t have a snack and a meal isn’t going to happen for another hour or more.

What do you do?

Run to the gas station for chips? No.

Something from the coffee shop? Naw.

Swing by a grocery store? For what? A protein bar? An entire bag of trail mix? With the chocolate chips. We can do better….

It can be hard to find a snack when you’re on the run.¬†We can easily end up snacking on treats disguised as snacks¬†(chocolate-y¬†protein bars, premade drinks or coffee shop pastries). When we’re on the go or traveling, having homemade snacks, like our mini frittatas ,¬†chia pudding or almond bites¬†isn’t an option.

Here are 5 easy grab-n-go snack ideas you can find at most grocery stores anytime, anyplace:

1. Green Apple + Justin’s Almond Butter

Why: Green apples are lower in sugar than other varieties. Almond butter is higher in anti inflammatory Omega 3’s than peanut butter and also higher in minerals. ¬†Eating fat and protein rich almond butter balances¬†the higher carbohydrate fruit. Justin’s single serving almond butter is perfect for grabbing and eating on the run.

2. Hard Boiled Egg (from the salad bar)

Why: Eggs are high in protein (about 6 grams per egg) and also contain healthy fats in the yolk. This combo keeps us fueled and full. Grab a pre hard boiled egg from the salad bar and you’re on your way.

3: Greek Yogurt + Banana

Why: If you’re wanting a heartier snack, this is the one. Greek yogurt offers a bigger volume of food for less calories than most other snacks. We love Siggis single serving Greek yogurt¬†in plain flavor (low in sugar and high in protein) with banana.

4. Olives

Why: Olives make a satisfying, low calorie snack for when you’re wanting something salty¬†or savory. Try Oloves single serving packets¬†found at Whole Foods or health food stores. Or if you’re at a specialty health food store, grab a couple from the olive bar.

5. Single Serving Protein Powder

Why: Most grocery stores that sell protein powder also sell single serving samples. Pick one up for anywhere from $1-$5, empty into your water bottle and shake. Make sure you read our guide to protein powders, first. It’s an easy way to get in some nutrients, without having to spend much time to stop and eat. (This is a perfect one handed snack if you’re needing¬†to eat while driving!)

Simple Homemade Turkey Burgers

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All those burpees in your BootcampSF workout got you craving a burger?

These simple turkey burgers come together in a matter of minutes, making them an easy choice for weeknight meals. Plus, they’re a lighter and healthier alternative to the red meat counterpart. We love that they sneak in some extra vegetables and are especially kid-friendly.

Cooking tip: did you know that the #1 reason for dry burgers (turkey or beef) is the common mistake of pressing down on the patties while they cook? Make like a chef and leave them alone in the pan until you flip.

Psst…In a previous post, understanding your cravings we discussed all about how to satiate your cravings (including burger cravings).

 

Ingredients
Serves 4
1 lbd organic ground dark turkey meat
1 small zucchini, grated (use a box grater or food processor)
1 large carrot, grated
2 large handfuls spinach, chopped finely (once chopped should be about 1.5 cups)
1 egg, whisked
¬ľ tsp cumin
salt and pepper
High heat oil (coconut or avocado oil) to cook
Buns of choice (whole wheat, Ezekiel, gluten free are good choices)
Toppings of choice (onion, cheese, tomato, lettuce, pickles)
Condiments of choice (mustard, ketchup, we love primal kitchen avocado oil mayo)

 

Directions
1. Combine all ingredients in a large bowl and mix well.
2. Form into 4 patties (to keep juicy, don’t pack too tightly) and set aside on a plate.
3. Heat oil in Heat oil in a large skillet over medium-high heat. Working in 2 batches, cook patties until browned and cooked through (don’t press down on the burger!), about 5 minutes per side. Transfer to a clean plate.
4. Serve turkey-spinach patties on buns or lettuce wraps with toppings and condiments of choice

Note: Patties can be formed 1 day ahead and stored in fridge. They also freeze well. Bring to room temperature before cooking.

20 Minute Cauliflower Lentil Tacos

Healthy, 20 minute tacos?

Yes, you heard us right.

Lentil Tacos

 

 

 

 

 

 

 

 

 

 

 

 

This taco filling made from lentils and cauliflower makes for a hearty, vegetable meal that satisfies when you’re craving tacos (and who doesn’t crave a good taco dinner every once in a while?).

Served in¬†a fresh corn tortilla and¬†garnished¬†with your favorite taco toppings, you’ll have a tasty, healthy alternative to greasy restaurant tacos.

To make this recipe come together in under 20, you can use either pre-cooked lentils (we love the ones from Trader Joes) or your own cooked lentils. For a spicy finishing touch, try mixing 1 teaspoon of the liquid from chipotle peppers canned in adobo with 1/2 cup Greek yogurt.

Try these tacos for your next meatless Monday meal, busy weeknight dinner or lazy Saturday lunch. Either way, they’re sure to please!

Ingredients
(makes about 3 cups of filling or about 6 servings)
1 head cauliflower
2 cups pre-cooked lentils
1 yellow onion
1 jalapeno
2 cloves garlic
1 Tbs. Chili powder
1 Tsp. Cumin
1 Tsp. Smoked Paprika
Salt to taste

Organic corn tortillas

Optional Toppings:
Avocado
Cilantro
Greek yogurt or sour cream
Tomato
Salsa
Lime

Directions
1. Prepare the cauliflower by grating with a cheese grater or pulsing in a food processor to break up into small pieces (should be the consistency of like bigger rice)
2. Heat a large skillet and saute diced  onion with a little oil or broth until clear
4. Add cauliflower, garlic and spices and continue to saute until cauliflower is done (about 5 more minutes)
5. Add cooked lentils and saute until all ingredients are warmed and mixed
6. To serve, spoon into corn tortilla and garnish with toppings of choice

*image via cookieandkate, recipe modified from Kate’s Roasted Cauliflower and Lentil Tacos

What Your Trainer Eats: Favorite Weeknight Dinners

We know that¬†at the end of the day, dinner is the easiest meal to reach for quick and easy fixes….ahem we’re looking at you frozen pizza.

Like you, our trainers have busy schedules¬†with early mornings and late nights. So when it comes to getting no-fuss, healthy meals into their bodies – these guys are pro’s.

We asked our trainers to share their go-to meals for busy weeknights, favorite healthy restaurants and what they reach for when they have a sweet tooth.

(For more trainer inspiration, check out your trainers favorite healthy breakfasts)

Tracy
Favorite weeknight dinner:¬†Lemony Pan Fried chickpeas and chard with a sunny side egg on top of it. I cut up some avocado on the side and steam some broccoli to go with it too. It’s fast, healthy, easy and delicious.
Favorite spot for a healthy bite out: Nopalito since you can get a meal that is somewhat healthy. I love the Chicken Consomme with vegetables, and fresh avocado cut up in it.
Favorite after dinner sweet fix:¬†A square of dark chocolate dipped into a spoonful of peanut butter. It’s a homemade reese’s peanut butter cup without any work!

Tyler
Favorite weeknight dinner:¬†Black bean burgers on a whole wheat bun and avocado…super yummy and healthy. Or a salad with power greens, feta, walnuts, cranberries and avocado with a lemon dressing.
Favorite spot for a healthy bite out: Pacific catch. They have great fish and shrimp tacos, healthy salad bowls and lots of fresh seafood.
Favorite after dinner sweet fix: Homemade chocolate chip cookies or strawberry shortcake!

Lee
Favorite weeknight dinner: As a vegan, my go-to meal is baked tofu with a big side salad with teriyaki dressing.
Favorite spot for a healthy bite out: Eatsa. They make the best quinoa bowls and are fast and cheap. My favorite is the burrito bowl.
Favorite after dinner sweet fix:¬†Cliff bars! They’re sweet and sustaining.

Katy
Favorite weeknight dinner:¬†Anything I can make in advance and reheat is a winner for me when it comes to busy days or weeks. My favorite make ahead recipe is Slow Cooker Ropa Vieja. ¬†It’s 15 minutes of hands-on work and you let it cook while you’re out all day working, training with BCSF, running errands, or spending time with loved ones.
Favorite spot for a healthy bite out: I love all things seafood!  Pacific Catch is a regular staple for when fellow trainer Tyler and I grab dinner to catch up with each other!  I like the salmon sandwich (no aioli) either with salad or sweet potato fries.
Favorite after dinner sweet fix: Frozen yogurt topped with strawberries and/or dark chocolate nibs. For something a little lighter, I like fresh berries with Light Cool Whip on top.

Rebecca
Favorite weeknight dinner: Throwing together a salad with whatever is in the fridge (usually feta, baby arugula, kale and spinach, avocado and tomatoes from the garden) and grilling up some chicken to slice up and put on top.¬† It’s quick, generally doesn’t involve a trip to the store and fairly balanced.
Favorite spot for a healthy bite out: I love big salads filled with lots of goodies so Blue Barn is my favorite go-to healthy lunch or dinner.¬† I normally get the beets and green (no dressing) which is filled with beets, seasonal berries (antioxidants rich), goat cheese, nuts (protein, yay!) and caramelized onions.¬† It’s delicious, filling and clean.
Favorite after dinner sweet fix:¬†I¬†love sweets so I’d have to say either a homemade chocolate oatmeal chip cookie or fro-yo from Loving Cup

Valerie
Favorite weeknight dinner: ¬†Grilled salmon and asparagus. Or homemade Mac and “Cheese” made with cauliflower and carrots for the “cheese sauce” – the kids love it.
Favorite spot for a healthy bite out: Judahlicious on Judah. They have the best smoothies and acai bowls.
Favorite after dinner sweet fix:¬†Trader Joe’s “just dried mango” or (if I am feeling really naughty) a slice of my husband’s famous banana bread.

Molly
Favorite weeknight dinner: Anything I can make in a slow cooker. I throw all my ingredients in after my morning classes, and come home to a warm meal after my evening classes. Right now, I am making my Paleo Pumpkin Chili all the time.
Favorite spot for a healthy bite out: Takeout from Burma Super Star.  I love their fermented tea leaf salad.
Favorite after dinner sweet fix: Dark chocolate. I also have tea almost every night which helps with a sweet craving. Licorice, peppermint and herbal chai are my favorite.

Mason Jar Burrito Bowls

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Our last blog post talked all about tips on how to stay healthy despite a busy schedule.

One of the main tools we discussed was setting aside a couple hours on the weekends to prep some healthy meals for the upcoming week.

Today, we want to share a recipe to help get you inspired: Mason Jar Burrito Bowls.

Mason jar salads are the easiest ways to prepare lot’s of food in a quick amount of time.¬†The airtight seal keeps all the ingredients fresh, so that you can make enough to last the whole week.

With these burrito inspired, flavorful and hearty salads, you’ll¬†never have an excuse for take-out lunch again.

Salad Ingredients
Chopped bell pepper
Cooked and cooled quinoa or riced cauliflower
Baked, cooled and cut sweet potato
Baked, cooled and cut organic chicken breast or black beans
Halved cherry tomatoes
Diced avocado
Chopped romaine lettuce

Dressing Ingredients
3 tbs rice vinegar
3 tbs olive oil
1/2 bunch parsley
1 small clove garlic, minced
1 tsp maple syrup
juice of 1 lime
pinch salt

Equipment Needed
4-5 large, wide mouth mason jars

Directions

  1. Prep ingredients and dressing
  2. Add 2 tablespoons of dressing to the bottom of the jar
  3. Then layer in ingredients in the order listed above, starting with crunchy vegetables, followed by grains and proteins, then soft vegetables and lettuce on top
  4. Seal with lid and store in fridge for up to 1 week

Feel free to substitute different vegetables, proteins or greens. You could also take a look at some of these ideas for other flavor combinations.

These salads are also perfect to pack for work, school lunches or travel days.

Make 5-6 with your favorite ingredients and flavors and you’ll be set for a week of healthy, satisfying lunches.

(Photo + Recipe Credit: Momo Wellness)

How To Stay Healthy With A Busy Schedule

School’s back in full swing, the holiday season is looming, and the leisure of summer is long gone. This time of year can be one of the busiest as we all ¬†adjust to new schedules.

Isn’t it true that one of the most common comments we hear in our day-to-day is “I’m just so busy right now“? Whether it’s to a¬†fellow bootcamper after missing a class, a close friend or an acquaintance we run into in the grocery store, we all say it.

A full work schedule, kids, social lives….it all takes time. So where does healthy eating fit in when it feels like there aren’t enough minutes in the day to sit down, let alone eat a healthy meal?

You already know that signing up for bootcamp and scheduling those classes is the best way to fit¬†your workouts in. So we’d like to give you some tools¬†to help you manage a healthy diet with your busy schedule:

1. Meal Plan: When you feel like there just aren’t enough hours in the day, taking 20 minutes to plan your dinners for the week will be the best investment of your time. ¬†If it’s 6pm and you don’t know what you’re having for dinner yet, chances are you’ll choose a meal based on convenience. Not always the healthiest choice, right? Meal planning¬†takes all the stress out of “what’s for dinner tonight?” and avoids the guilt you’d feel after inhaling a big bowl of cheesy pasta just because it was quick to make. To get you started, you can download Trainer Molly Molofsky’s meal planning template and guide here.

2. Cook Once, Eat Twice:¬†As much as a big dinner salad is a healthy choice, it’s hard to pack for leftovers the next day. Instead, choose dinner options that will make good leftovers. Soups, chili’s, roast chicken, ect. are all good choices. If you’re cooking for a family, you can double recipes or amounts and use leftovers for lunches. If you’re cooking for one or two, you can pack the leftovers for lunch or eat the same meal two days in a row.

3. Forget Recipes:¬†Instead of spending an hour in the kitchen cooking an elaborate meal, stock your fridge and pantry with easy to assemble proteins, vegetables and sides. Then, create¬†meals from what’s already ready to-go. For example a lunch of sliced¬†turkey, avocado lettuce wraps or a dinner assembled from¬†chopped tofu or tempeh with sauteed vegetables.

4. Meal Prep Days:¬†Taking 2-3 hours during the weekend (or another evening when you have more time) to batch cook a couple recipes and/or sides is one of the only ways to manage a busy schedule without buying all your food out. Here’s some ideas for a meal prep day:

  • 1-2 proteins (roast¬†chicken breast, sauteed ground meat, hard boil eggs, ¬†baked tofu)
  • 1 whole grain like rice or quinoa
  • Batch of baked sweet potatoes
  • Wash and prep greens
  • Chop vegetables and fruit for snacks and pack into single servings

5. Crock Pot:¬†Dust off that crockpot that’s gathering dust in the bottom shelf. It’s a secret weapon when it comes to preparing healthy meals on a tight schedule. Coming home to a ready-to-go warm dinner? Yes, please!

6. Go-To Snacks: Sometimes we all have days where just getting food on the plate or even remembering to eat can be a challenge. Make it a rule to keep your home stocked with healthy snacks so that if all else fails, at least you have something to grab quickly. Fresh fruit and a handful of nuts or veggies and hummus are quick options. Check out Thrive Market to stock up on healthy packaged snacks like veggie chips, jerky and trail mix.

7. H.I.I.T: When it comes to nutrition and fitness, doing something is better than doing nothing. If you miss your workouts because your schedule gets busy, remember that even a 10 minute workout still counts.

Bottom line: Just like¬†scheduling those BCSF workouts into your week, schedule time to grocery shop, prep and set yourself up for success – you won’t regret it.

What are your favorite ways to stay on track during busy times? What are your go-to meals for busy nights?

12 Healthy Ideas For Breakfast

With school back in session and those lazy summer mornings coming to an end, we want to give you our best ideas for easy and quick breakfasts.

Breakfast can be¬†the hardest meal to make healthy choices as we’re usually looking for something quick and easy. Here are 12 creative ideas to get you inspired to try something a little different.

We made sure each of these breakfasts are:

  • Balanced in macronutrients (containing protein, fat and carbohydrates)
  • Whole foods based (no processed ingredients or packaged foods)
  • Quick and simple for busy weekday mornings

1. Mini Green Frittatas . (Make ahead, perfect for busy weeks)

2. Savory Oatmeal. (For mornings when you want a savory meal)

3. Protein Smoothie. (Here’s how to make a macronutrient balanced smoothie.)

4. Chia Seed Pudding. (Quick, simple, nutritious)

5. Almond Butter + Quick Chia Jam  + Ezekiel Bread Toast. (Think PB&J with a healthy twist for adults)

6. Baked Eggs in Avocado. (Low carbohydrate, filling and easy)

7. Sausage + Vegetable Hash. (For when you’re burnt out on eggs)

8. Shakshuka .(For when the pantry is bare)

9. Banana Oat Blender Pancakes. (Pancakes without the clean up mess!)

10. Smoked Salmon + Avocado + Ezekiel Bread Toast. ( Quick, balanced and high in Omega 3 fatty acids)

11. Breakfast Salad (a healthy, travel friendly breakfast)

12. Leftover Soup (While some dinner leftovers aren’t usually appealing in the morning, try a simple chicken or lentil soup for dinner and have the leftovers for breakfast!)

What are your favorite weekday morning breakfast? What do you do to prepare healthy meals for busy mornings? Tell us on Facebook or in the comments below, we’d love to hear!