What Motivates You?

 

Whether it's losing weight, looking great, or living a healthier lifestyle; all of these things are attainable with the right motivation. Some of us have to dig down deep to find that driving force that's inside, while others have a vision and make it happen at the drop of a hat. All in all once your mind is set, there should be nothing holding you back... 

Setting Goals

From the time that you start until the point of maintaining, set goals that are totally realistic and attainable. I find creating a calendar of your daily routines helps to keep you on track and make following a plan easier. Whether it's a calendar hanging in your kitchen or one of those apps on your mobile device, schedule in times that you workout, eat your meals and snacks, work and sleep. This way you'll be less likely to make excuses.  

Support System

Talk to those who are closest to you, either friends or family... You know the ones that are always positive when you're goal driven.  Not only can they help by supporting you on your journey, but you may also motivate others to take action and get into the groove of living healthy as well. Having a partner can not only help you focus better, but they can also push you closer to your goal even quicker. At the same time, stay away from those naysayers that bring you down or speak negatively when your trying to accomplish something. Remember you want to stay positive at all costs so you may want to clean house on your friends list.

 

Healthy Eating Plan

Pick a healthy eating plan that is easy to follow and cost effective. Isagenix contains high quality whey protein that can help you feel fuller longer, reduce cravings, build more muscle, burn more calories and help you age gracefully. If you do 2 shakes a day all you need to add is a 400 - 600 calorie meal and 2 snacks that are 120 calories each. Isagenix has different pack options to suit your needs, whether it's releasing pounds and inches, building muscle or maintaining a healthy lifestyle.

Staying Positive

To keep the momentum going, try to stay positive. Here are some easy tips that you can incorporate into your everyday routine:

1. Find positive quotes and happy stories that you can share on your social media sites and always stay uplifting even on those days that you're not. 
2. Put positive notes to yourself on the bathroom mirror, refrigerator, computer, or even somewhere in your vehicle.
3. Create a vision board with all your goals and aspirations.
4. Read articles or listen to podcasts on Healthy Living.
5. Laugh!!! If you're not laughing at least once a day find jokes, or watch a movie, comedian or TV show that you know will crack you up.

Schedule Your Workouts

First and foremost find a routine that best suits you, whether it's low impact aerobics or a weight regimen at the gym. Depending on your work schedule, planning time to get some exercise can be difficult, but if you're determined enough you can fit it in no matter what shift you're on. It is recommended to work out as soon as you wake in the morning, but if your work schedule is early in the am this can be a challenge, so get to it as soon as your finished work and then get on with the rest of your day/night. If for any reason you miss a day to workout, replace it with one of your rest days. Remember the more excuses you make the less likely you will be to get it done.

How To Stay Healthy Working Overnights

Overnights are not for everyone, and most people wouldn't choose to work this shift, but when I was offered a full-time position, I couldn't refuse. Going into this I wanted to be sure that I could still maintain my healthy lifestyle, so I did as much research as I could and this is what I came up with...

Catching Some ZZZ's

The First thing to take care of on overnights is your sleep. The most important trick to sleeping during the day is complete darkness. Even the smallest amount of light can cause you to wake up, making it harder to get the rest that you need. Try to set your schedule to sleep the same amount of time that you would at night. Sleep is the most important part of recovery. If you don't nip this in the bud now, it could impact your metabolism and create a hormonal condition that will cause your fat cells to be resistant to shrinking. To help on those days that you're waking too early it is recommended that you take a 20 - 30 minute nap and on your days off a 90 minute nap can be the equivalent of getting eight hours of sleep.

Meal planning 101

The Graveyard shift can destroy a person's diet if they're not careful. Eating schedules are a mess because you're no longer sharing meals with friends or loved ones. Plan to eat the same way you would working day shift. Have your breakfast 1 hour after waking, and lunch 4 - 5 hours after that. I prefer my larger meal for lunch (before leaving for work), this way I only have to worry about my snack and shake during my shift. Don't forget small healthy snacks are very important between meals. They can help maintain energy levels and lesson the need for larger meals throughout the evening. Spread out your meals and snacks so that you're less likely to overeat.  One snack should be a couple hours after breakfast and another one after lunch. Try to not snack after your last meal if you wish to maintain or release weight. 

Watch Out For Caffeine

I'm going to admit that this was my biggest mistake... I thought that I needed caffeine to keep me going throughout the night, however this is false. You will only receive a short amount of energy before you crash, which can then lead to more caffeine or even worse snacking. There were studies done that showed caffeine can stay in your system for at least 6 hours, depending on how much you drink. The more caffeine you ingest the harder it will be to get to sleep when bedtime rolls around. This can cause sleep deprivation which can also lead to weight gain. Over doing it can result in an increased heart rate, gastrointestinal irritation, muscle twitching and insomnia. If you feel like you're lacking energy, walk around and get your circulation going, or do a few jumping jacks to get your motor running again.

Don't Forget Your H2O

Did you know that water can give you energy, but if you don't drink enough it can cause dehydration which can lead to headaches and even make you sleepy? Remember the old saying to drink 8 cups of water a day? Well  actually women need at least 91 ounces and men need 125. The easiest way to maintain this would be to purchase a water bottle, know it's measures and count how many times you refill throughout your day/night.

Workout Schedule

Not only can exercise help build strength and control weight but it also gives you energy. To insure proper rest while working overnights it is recommended that you workout before your shift instead of after. If your workout schedule will not allow for a time before work, it is suggested to do a routine that won't exert you as much, such as going for a walk or yoga.

Salad Dressings Made From Scratch



Basic Vinaigrette

3 tablespoons extra-virgin olive oil

2 tablespoons vinegar (white, cider or wine)

pinch of salt

pinch of fresh-ground black pepper
 

 

 

Italian Vinaigrette

basic vinaigrette (use red wine vinegar)
1/2 teaspoon minced garlic
1/2 teaspoon italian seasoning
1 pinch crushed red pepper flakes

 

 

Mustard Dressing

Italian Vinaigrette
1 teaspoon Dijon mustard
1-3 teaspoons agave nectar (to taste)
Recommend with coleslaw.

Creamy Vinaigrette Dressing

Basic vinaigrette
2-3 tablespoons greek yogurt

Parmesan Pepper Dressing

Creamy vinaigrette dressing
1 tablespoon grated parmesan cheese
1/8 teaspoon fresh ground black pepper

Lemon Dressing

3 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
1/2 teaspoon oregano
1/2 teaspoon minced garlic
Recommend with spinach salad

 Balsamic Vinaigrette

3 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 pinch Italian seasoning
Recommend with escarole, curly endive, and dandelion greens.

 

 

Lighter Bacon Dressing

Basic Vinaigrette (cider)
1 tablespoon crumbled bacon
1/2 tablespoon finely minced onion
1/4 teaspoon prepared mustard
1-3 teaspoons coconut sugar
Recommend with escarole, curly endive, and dandelion greens.

Directions:

To mix ingredients it's best to find a container and shake it up, or whisk in a mixing bowl. Also let your mixture stand for at least 30 minutes to allow dried herbs to blend and rehydrate, then shake or whisk again. Play with your ingredients and try flavored oils, vinegars, and seasonings. You can make your salad dressing suit any meal.