3 Ways To Be A More Positive Person

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I don’t have to know you to know that there is at least a small chance that you along with many others aren’t necessarily perpetually positive people. Life has it’s way of throwing curveballs and bringing unwanted ups & downs and most if not all of us, myself included don’t always respond in a “peppy all things are rosey and dandy” attitude. If you are anything like this here are 3 ways you can be a more positive person.

1. Write down & say out loud 1 thing you are thankful for every morning and evening. Let’s face it, even in the middle of really terrible times WE ALWAYS have something that we can look at and say we are thankful for. Even at the very least, you are breathing and not buried 6 feet under, at least be thankful you are alive!

2. Have a goal you are working toward. When present circumstances are nothing to really get excited about the ability to take your focus and place it on the future is a skill that when learned makes the current dilemma much more manageable. For example, let’s say you have a goal of saving for a new car. Bra use of that goal you are on a bare bones budget working two jobs. Being able to look forward to your new car can lessen the blow of not being able to purchase something smaller and more insignificant right now.

3. Remove your vampires. You might refer to these people as a “Debbie Downer” or a “Negative Nancy”. I call them vampires. People that without fail every time they are around you suck the life out of you. They do this by always leading conversation to negative headlines or unfortunate events. They do it by gossiping out co-workers, bosses, family, or even other friends. Bottom line is that they spew negativity all over you when you are with them, they suck the life out of you.

Remove these people from your life, and if they ask, tell them exactly why.

Try applying just one of these to your life and watch as you become a more positive person with a more positive outlook on life. Which one of these 3 things do you think you will try first? Let me know in a comment!

Sesame Garlic Mustard Vinaigrette

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This vinaigrette is an absolute winner! Getting my salad together last night I threw it together and couldn’t have been more pleased with the outcome!
The recipe is literally as easy as 3-2-1

Sesame Garlic Mustard Vinaigrette
3 Tbsp. Garlic Mustard
2 Tbsp. Braggs Apple Cider Vinegar
1 Tbsp. Sesame Oil
Dash of Pink Himalayan Sea Salt

Macros
Protein-0g
Carb-1.5g
Fat-14g

Give this one a shot on your next salad and let me know how you LOVE IT!

Until next time… Stay awesome friends!

2 Ways to stay focused on your goals.

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Focus.

Focus is defined as “a central point, as of attraction, attention, or activity”. 

If there is one thing that I think keeps people from achieving their goals either in health & fitness or in life it’s their inability to remain focused on the end result or goal. Seriously, I mean I talk to people all the time that have just started a new diet or way of eating and less than 2 hours into it they are already talking and whining about how much they wanna shove a cookie in their face! Serious?!?! They blame it on “not having self-control”-NO! Wanting to shove a cookie in your face actually has very little to do with self control and a whole lot more to do with the fact that you have shifted focus onto a freaking Oreo and away from getting healthy and losing the weight you want. So how to you stay focused? I’m glad you asked! Here are 2 ways that I do it.

1.) Make your goal public & request people to help you stay focused.

Whenever I set a goal, I go public with it. I tell people exactly what I’m attempting to accomplish and ask them to encourage me along the way! You would be surprised how many people would love to cheer you onto your goals if they only knew what they were.

2.) Set smaller goals along the way.

Lets be honest for a moment. Most if not all of us set pretty lofty goals right out of the gate, and there is absolutely nothing wrong with that! But in order to stay motivated and feel like you are still accomplishing something set smaller goals along the way. So if you had a goal of losing 100 pounds, set smaller goals in 10 pound increments. This keeps you excited and helps you realize you may not be to the ultimate goal yet, but you are well on your way!

Macronutrients: Why you should count them not calories.

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Let’s be honest with ourselves for like 2 seconds. We are all OCD about something. Yes. Even you.

From our coffee to our hair, to our clothes, to how we organize our day. Every single one of us do this in some way or another. Here’s what cracks me up… We’re all OCD over so many things and for the most part the one area we ARE NOT OCD is when it comes to what we put in our mouth. We track so much of our lives, but when it comes to what we eat, for some reason lots of people take the “ignorance is bliss” motto to heart. SORRY TO TELL YOU… But in regard to what you eat… IGNORANCE MAKES YOU FAT!

So lets say you finally decide to start tracking what you eat, you will probably go straight to counting calories-DONT DO IT! Allow me to introduce you to the wonderful world of tracking macronutrients. 

Basically there are 3 main macronutrients, Protein, Fat, & Carbohydrates. Here’s a quick list for an incredibly basic point of reference for what kinds of foods fit into these categories.

Protein-Chicken, Beef, Pork, Fish, Eggs, etc…

Carbohydrate-Bread, Pasta, Fruit, Vegetables…

Fat-Nuts, Seeds, Oils, Avocado…

Here is the bottom line of why I passionately believe tracking macronutrients slaps tracking calories in the face!!!

Tracking macronutrients focuses on supplying your body with correct levels of nutrients and ensures you are getting enough of each while meeting your goals. Tracking calories only takes into account how many calories you take in and has no guidelines for ensuring you are getting the proper nutrients, just certain calories.

Here is why this sucks.

The person that is trying to stay under a certain number of calories totally disregards for the most part the quality or source of their foods, they only end up caring if they will end up under the dreaded 1800 calorie mark. So they stuff themselves with “100 calorie packs” of this and that… Eat low-fat everything (which is FREAKING TERRIBLE, post coming on this soon!). They end up eating tons of garbage processed carbohydrates to satiate themselves into thinking they are full and satisfied. When in reality their body is starving for more nutrients!

Tracking macronutrients on the other hand shifts focus from how many calories something has to what nutrients is this providing me with? With this focus you end up killing two birds with one stone. You will actually meet your caloric goal AND at the very same time you are supplying your body with everything it needs in regards to macronutrients.

All this to say, if you are counting calories STOP IT! Change your focus! You will be much healthier in the long run all while still meeting your goals!

If you would like to know more on how to count your macronutrients OR how many macros of each you as an induvidual need, you can email me for a consultation! I will get you all set up and teach you everything you need to know!

Email me Cody@audacityathletics.com

Why Women Should Stop Weighing Themselves

***Warning*** If you are a woman this post may offend you. Don’t let that stop you from reading…Because you probably need to hear this.

Screw the intro. I’m getting right to the point on this one.

Women. Stop weighing yourselves. Stop letting 3 square inches ruin your freaking life! Stop letting a 3 digit number cause you to starve yourself. Stop it. Stop it. Stop it.

This same post can be written for dudes too, don’t worry that one is coming soon, but ladies first right?

If there is one thing that I have experienced in 10 years of being a trainer it is a woman’s obsession with the scale. That’s not the only obsession I’ve seen but by and large it usually always in the top 3. At my gym, Audacity Athletics, WE DO NOT ALLOW WOMEN TO SET WEIGHT-LOSS GOALS. Freaking crazy huh? Yeah, its not the normal thing to do in our industry, but we are redefining the industry so who cares. We believe that a woman’s over all health, strength, and fitness are always paramount, and what the scale says is not.

I believe there are 2 reasons women obsess over their weight.

1.) They believe when they achieve a certain weight that will correspond to a certain physique.

2.) Getting to a certain weight gives them a feeling of self worth and achievement.

I have beef with both of these reasons.

Here are 2 pictures of women. One that stayed the same weight but changed her physique drastically, and one of a younger gal who gained wait but probably achieved a physique that most women would say is more desirable.

same weight fat-vs-muscle

Pictures are worth a thousand words so I’ll let the pictures talk. Bottom line is that lower weight DOES NOT EQUAL BETTER LOOKING BODY!

My other beef is not with feeling accomplished when losing weight, because you should feel accomplished. HOWEVER! The opposite of that is what pisses me off! When women DONT lose the weight or when the scale says a number that is one you don’t want to see you don’t just feel un-accomplished, you feel like a freaking failure. You end up getting depressed and often times giving up. This is why I have women set performance goals like a faster 5k time, being able to perform strict pull-ups, or get a bigger deadlift, or be able to do real pushups. All performance goals are big increases of their actual fitness… Performance goals ACTUALLY get them stronger, faster, and more fit. Here is the bottom line here.

Weighing less DOES NOT EQUAL being more fit, & stronger.

Getting faster, stronger, & more fit WILL ALWAYS lead to physique changes.

So there it is ladies! Chase fitness. Chase performance. Chase strength. DONT chase a number on a scale.

I’d LOVE to hear your thoughts on this! Comment and let me know what you think!

3 Sneaky Reasons You Aren’t Losing Weight

Let’s admit it, when you are trying to lose weight and you don’t its freaking frustrating. You seem to be doing all the right things to no avail. Well lets not get too upset, there are a few things that can slip their way into your life that will absolutely slow your progress down.

1. Your “Non-fat Skinny Latte”

Seriously friends… If a beverage has to label itself as skinny chances are its garbage. When was the last time you saw Skinny Spinach for sale? Or Skinny Broccoli? Or Skinny Turkey? But, you don’t know that right? So you blindly go and get yourself a venti non-fat skinny vanilla latte and give your self a pat on that back for it! STOP IT! I don’t care how skinny your latte is, consuming that much dairy and processed sweetener every day is a sure fire way to put a screeching halt to your weight loss endeavors.

2. Your “All things in moderation” mindset

Lets go to the local alcoholics anonymous or drug rehab center and ask repeat attendees how “moderation” worked for them. I can understand a weekly cheat meal, but when you allow things in your daily diet all the freaking time in the name of moderation that not moderation anymore, its habitual. 

3. Your short term goals

Don’t get me wrong here, everyone needs short term goals to fire them up and keep them motivated. But always having to lose 10lbs in 2 weeks, or needing to slim down to fit in that dress or those pants is freaking killing your long term weight loss goals. You set these ridiculous short term goals to meet and practically starve yourself to death trying to get there. Then if you do or do not meet those goals, you accomplished it in such an unrealistic, drastic way that you say to yourself there is no way I can ever maintain this! No crap!  You didn’t get fat over night, you will not get fit over night either. Set quarterly goals to achieve, and have a trainer that will make a plan with you to achieve those goals! Fitness is a journey not a destination.

Sonja’s Story

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Sometimes people look at the people at our gym and think “Well some people just have an easier time getting fit”. Below is Sonja’s story of what was and what now is. Be inspired by her story and know that you too can be better, period.

Sonja’s Story…

“As a 42 year old wife and full-time working mother of two very active kids, I found that I very rarely allowed myself to have any priority. Everyone else’s needs seemed more important than my own, and really I wouldn’t have wanted it any other way. After 16 years of marriage, and a settling in our lifestyle, it became that much harder to pursue change and fitness. We both knew that physically we had let ourselves go, but often let our own busyness serve as the excuse to keep us where we were at…comfortably numb.

I had been motivated in the past, by myself, to exercise and lose weight, but I really wanted fitness to be something that my husband and I pursued together, yes, the proverbial “life style change”, but it’s so easy to have the attitude of why bother if I am the only one doing it. We really just had too many excuses, and frankly it was easier just to not want to.

As 2012 came to a close, we were challenged by our conversations about where we were at in our lives. Were we happy? Were there areas of our lives and lifestyles that we needed to change, and what were we going to do about it? Are we willing to make a commitment to ourselves and to our family for our health and our future? The answer was yes!

Toward the end of January, we found ourselves at Audacity Athletics. We were hooked the very first workout. We were challenged beyond ourselves in such a way that we realized how lost we had become.

For myself, my upbringing was never about setting goals and reaching for a prize. I never really learned how to do that. I never challenged myself to do anything other than survive my circumstances. It has been an amazing transformation for me to not only allow myself priority, but to watch my fitness level change from week to week and to feel my endurance grow. Both my husband and I had finally found our “want to”.

This journey has not been without challenges. A couple of injuries set me back, but I refused to give in or give up. Attitude and perspective are everything. If I believe that I will never…then I might as well never try. I know my limits, but I also know how my mind can limit me, and I have to choose each day to show up and to believe that I can achieve each and every workout. That was the start of my goal setting.

As for me and my husband, we have made the “life style change”. We no longer try to make the time, the time has been programmed in. When we miss a day, we feel it, we long for, and we miss our friends. We love our gym community and our trainers. They have all become friends who not only encourage, but they strive to help us become better, stronger individuals, not just physically, but with our whole well-being.

We are both thankful for the changes in us individually. They have changed our marriage, and our family. Our kids see that we give ourselves priority, we give health priority, and in the end, it gives our family priority.”