Here’s what needs to be on your plate…
Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids. According to the American Heart Association we should eat at least two servings of fatty fish per week to help balance out the fatty acid ratio of omega-6 to omega-3 fats.
Studies have shown that coconut oil can boost resistance to viruses and bacteria. And coconut oil positively affects our hormones for thyroid and blood sugar control-two very critical hormones for fat loss with your Tulsa Personal Trainer.
Olive oil reduces the risk of heart disease, blood pressure and certain types of cancer.
Avocados are loaded with monounsaturated fat, the heart healthy kind that lowers bad cholesterol and helps your body burn more fat.
And how many times have you thrown the egg yolk away thinking it was bad for you? That’s old news my friend. Egg yolk is loaded with omega-3 fatty acids, B vitamins, choline, and other nutrients that help regulate the brain, nervous system, and cardiovascular system. And the cholesterol in eggs can help improve testosterone production which plays a big role in strength performance and fat loss.
Almonds are rich in vitamin E, walnuts contain plant based omega-3 fatty acids, and pistachios have carotenoids that are important for eye health. Research shows that regular nut eaters are generally leaner, less likely to develop type 2 diabetes and have a reduced risk of heart disease that gives you great Tulsa Personal Trainer.
Nut butters are great as well- if you can keep yourself from eating the whole jar like I sometimes want to do! And just watch out for the added sugars in some brands.
So I’ll say again- you MUST eat some healthy fats for good overall health. Don’t be brainwashed by anything saying low-fat is better. People are always shocked to hear how much of my personal caloric intake comes from fat.
Don’t get it twisted and make sure you always stay educated. Or just continue following me and I’ll make sure you’re on the right path!
Let me know with any specific questions regarding your personal nutrition or fitness plan and if you need help with anything.
Clint Howard, your Tulsa personal training expert
Don’t get fooled, quarter of the way there
Happy Friday April Fool’s Day for your Tulsa Personal Trainer!
Hopefully you’re on guard and not getting fooled by anyone! I posted a pic of a Krispy Kreme donut box this morning on facebook and brought it to TFS but our clients know me too well- I didn’t fool anyone:) Ha!
Besides it being April Fool’s Day… today also marks the 25% point of the year.
The first quarter of 2016 has passed. Are you on track with your New Years Resolutions?
If you wanted to lose 20lbs this year – are you down 5lbs?
If your goal was to do 200 workouts this year- have you completed 50?
I personally set new targets and outcomes for myself and my business every 90 days. So right now I’m reviewing and assessing this past 90 days results and setting new outcomes for the next 90 days.
Recognize the accomplishments you’ve achieved so far and course-correct if needed, and get focused on what you want to truly accomplish.
Very few people actually measure and take stock of their efforts. If you are following a plan to lose fat – are you actually losing fat? If you’re trying to get stronger- are you?
I personally know where my progress towards my outcomes and goals are because I write them down, review them regularly, and measure them. You need to do the same if you’re not already doing it.
As we enter the second quarter of 2016, it’s time to get laser-focused on what you want to accomplish.
Don’t waste a single second. Start now.
Where will you be at come July 1st? That’s just 12 weeks away.
Dial it in, get focused, stay the course. No excuses… just results!!
Let me know if I can help you with anything or be of any assistance.
Clint Howard, your Tulsa Personal Trainer expert
Mindset is everything, a key to success
I have a question for you….
What stories do you tell yourself?
What stories do you tell yourself concerning any disappointments or failures?
Do you ever tell yourself that you were a victim?
Do you question whether you can succeed or not? Or… do you say to yourself that they’re lessons on the way to success.
Do you tell yourself that working out is too challenging or not fun and that you can’t do it? That you don’t like eating healthy foods that a Tulsa Personal Trainer might love?
Are you telling yourself a story that you can’t build the life and body that you want…that this kind of success is for ‘lucky, special, or other’ people?
If so, I’ll have you consider it’s time you start telling different versions of those stories.
The stories you tell yourself are the foundations of your self-image…and that self-image is the bedrock of your success or struggles.
If your story reveals you to be a victim, as unlucky, or lacking the skills needed for greatness…you become an obstacle to your own success.
But if the story you tell yourself presents you to be resilient, resourceful, smart, strong…then those obstacles and challenges you face are the battles you fight to achieve your ultimate success.
“You can’t out-goal-set an unsuccessful mind”
It’s all a matter of perspective and mindset.
“Success isn’t just about learning how to become successful, you must first release from the reasons you’re not.”
Every day is a new opportunity to change your life. You have the power to say ‘This is not how my story ends. You get to be the author of that story you tell yourself. You have to decide how you want your story to read and decide to make it happen.
Do you believe that you can succeed? That you can accomplish great things?
I hope you do… and I hope that’s the story you’re telling yourself, because the story in your head will often precede the reality that you achieve with your Tulsa Personal Trainer.
Remember- “mindset is everything”
You have the ability to accomplish your goals… let’s make it happen my friend.