Stop Getting Distracted By Things That Have Nothing To Do With Your Goal

This is about to get real...

I often get the comment from others, "You know exactly where you want to go with life". And you know what, YOU'RE RIGHT I DO!

Trust me, I wasn't always like this. Through trial and error I found my goals come to fruition when I had a solid idea of how to get there and less distractions.

In order for goals to be achieved you must have a road map that will get you there. It doesn’t matter how long the map is as long as you take steps everyday towards that goal is what makes it happen.

I hear complaints like “I want to start something but all my time is spent with my significant other and what THEY want to do.” “I’m tired after work so I don’t go to the gym and watch Netflix instead.” “I wanted work on my goals last weekend but I got scrolling on social media for 5 hours.” “I would like to start something new but I’m scared what people will think.”

Personally, I found I was adding too many activities in my day to day that distracted me from the big picture. I said 'yes' to a lot of project and people when I should of said "I don't have time". I was spreading myself thin. When I was done with all the things I committed to in the day I was exhausted and naturally had no energy to work on my goals. 

So, how did I get over this?

This is why I adopted the philosophy of 'Take on Less'. Have a main focus of what you need to accomplish and work towards it. If something comes up that might distract you from success think about how it would help you towards your goals. If nothing comes to mind then know you're worth not taking on that extra project at this time because you have a goal to achieve. 

My biggest problem is that I want to do everything. And I mean EVERYTHING. So much so that I am hurting areas in my life that need more attention because I am stretched so thin. I found myself broken. This is when I discovered the power of less is more. Its about quality over quantity. 

Solution. Write down 3 main things to focus on in life. Mine at the moment are, working on my book, training for olympic lifting nationals, and interview more people to practice my interviewing skills for broadcasting. That is it. Just focusing on these things everyday will help me leap towards my goals. 

Distractions are everywhere. You choose everyday to give into them or to make a sacrifice for your goal. I see too many people getting distracted. It’s time to reach your goals, make a promise to yourself that you will strive for greatness this year. I’m always here to back you up!

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Pre & Post Workout Nutrition

As an athlete I get this question all the time,

"What should I eat before and after a workout?"⠀

If you are asking then you already care enough to take control of your healthy eating and turn it up to see more gains in the gym. What I would say to anyone that asks, it really depends on the athlete and the specific activity. With that being said there are some common truths that apply for pre- and post-workout nutrition all around. ⠀

Carbohydrates are fuel for your muscles. And, the harder you work the more carbs you need. This is the truth. SO if there was ever a time to eat carbs its pre - and post-workout.⠀

Fuel your body about 1 to 3 hours pre-workout with some carbs and proteins. Experiment and see what time frame works best for your body. If you're a competitive athlete, this is something you need to explore during your training days and not during game day.⠀

Here are some suggestions for pre-workout fuel:⠀

-A peanut butter and banana or PBJ sandwich⠀

-Greek yogurt with berries⠀

-Oatmeal with low-fat milk and fruit⠀

-Apple and peanut or almond butter⠀

-Handful of nuts and raisins ⠀

Carbs are the fuel. Protein is what rebuilds and repairs, but also "primes the pump" to make the right amino acids available for your muscles. Getting protein and carbs into your system is even more vital post workout.⠀

Here is some post workout nutrition:⠀

ASAP post workout, get carbs and protein immediately into your body. This replenishes the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids. Try to eat within 15 minutes of completing an intense workout.⠀

Post-workout meals include:⠀

-Post-workout recovery smoothie⠀

-Low-fat chocolate milk⠀

-Turkey on a whole-grain wrap with veggies⠀

-Yogurt with berries⠀

Pretend your body is a sports car and you need premium fuel to make it run. ⠀

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Protein Energy Balls Recipe



Just a heads up! This recipe is going to change your life…

If you’re like me and want a quick snack before your workout you’re going to want to try this.

 

Total Time: 10 Minutes. 

Yield: 20-24 balls (depends on size)

 

INGREDIENTS

  • 1 1/2 cups rolled oats
  • 1/2 cup vanilla whey protein powder (about 2 scoops)
  • 1/2 tsp cinnamon
  • 1 T chia seeds
  • 1/2 cup smooth natural peanut butter (or any nut butter)*
  • 3 T natural honey
  • 1 tsp vanilla extract
  • 1/3 cup raisins, chocolate chips or preferred add-in
  • 2-4 T liquid (almond milk, milk, water, whatever you want)

 

INSTRUCTIONS

  1. Add oats, protein powder, cinnamon and chia seeds to a large bowl.
  2. Add in peanut butter, honey and vanilla extract. Stir to combine.
  3. Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.
  4. Slowly add in liquid 1 tablespoon at a time and using hands (get dirty!) combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won’t hold shape.
  5. Roll into balls using hands.
  6. Place in a container to set in the fridge for at least 30 minutes.
  7. Store in fridge until ready to eat.

 

Simple and easy. I make some at the beginning of the week and pack them up for a little snack throughout my day. It helps with that sweet tooth craving. I feel more energized. Great pre and post workout snack. Try them and see for yourself!

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The Dangerous Art of Blending in

Social media in 2018 can be super intimidating. When you try to standout most people have an opinion and try to shut you down. Just think, how many times have you wanted to try something new? Or have an idea for something creative to post but you had this fear it wouldn’t get likes. 

I GET IT! Don’t think I don’t. Most of the time that happens to the best of us. Especially when it comes to social media. It’s easy to quantify someone’s self worth based on how many followers they have. Therefore, most content similar to what others are posting.

Guess what? It doesn’t work. The reason I am telling you this is because I tried it. I am an athletic women trying to make a name for myself in the world so naturally I thought I should follow the trends on social media and do exactly what the other fitness women are doing. I mean, it worked for them, why wouldn’t it work for me?

By doing this I basically started blending in with all the other fitness accounts out there. Then I got to thinking what am I really about? What do I have to offer to people? How can instead STAND OUT above the crowd?

And this is what I have learned:

 

  1. Play to YOUR Strengths.

 

 Think about what you have to offer. What makes you unique. Mine was that I played football and that I have a vast knowledge about training and conditioning for athletics. Not the most interesting topic for most people on social media but its what I know and am passionate about.

I started posting more videos about my specific training. Plyometrics, Olympic weight lifting, football drills and sports nutrition. People started to pay attention and I stood out.

 

  1. Sunny Side Up

 

There is a ton of negative energy online. Be the shining light that sees the silver lining in every cloud. When I started posting positive inspiring stories with my pictures I found more engagement. Comment on the posts. My rule is if people take time out of their day to comment something uplifting on something I posted then I will take the time to engage with them. Be a happy human.

 

  1. Time to Get Real

 

It time to share your personal life trials and tribulations. I’m not saying post your feelings everyday. But rather make a post about a tough time you had and how it challenged you but yet changed you for the better. Sharing life experiences can help people relate to you more on a personal level. They feel connected to you and you will gain a life long follower.

 

 

  1. Be Different

 

If you have a different creative idea for a video chancers are it will be a hit on social media. The times I just playing around with videos and made something up on the spot seemed to be popular. I would look for inspiration for videos on social media. I looked for to what people are NOT doing that I could do. From that I was able to create something that is my own.

GO LIVE! I noticed there wasn’t a lot of people doing live videos on Instagram that had a plan behind it. So I decided to be different. I started a segment called “The Amanda Show” which is a live Instagram show 3 times a week. I have a plan all written out either about trending sports, healthy cooking or inspirational advice.

 

  1. Learn & Grow

 

There are 3 things I have learned from posting on social media that people LOVE. 

  • Humour
  • Emotion
  • Inspiration

I found these topics to have the most engagement. Yes, you can post a picture of your butt and get 1000 comments, but did it inspire? I ask myself that when I am posting content. Keep a good mix in your posts about how you want to been seen to the world. After all your reputation is your resume.

Now take this information and keep killing it online. Just be different. Don’t find yourself blending in or you will be forgotten. Cheers!

 

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6 REASONS WHY YOURE NOT SEEING RESULTS AT THE GYM

When you’re going to the gym all the time but you can’t seem to be getting the results that you want there could be a few things standing in your way. You want to see actual results if you’re going to be putting in the work! Right?
Here are a few things that I’ve noticed that might be the reason you are not getting the results you want in the gym.
1. You Are Not Eating Enough
Our bodies need a certain number of calories a day to function properly and at an optimal level. If you are not consuming enough calories a day, especially on days you workout, your body could be feeding off your muscles for more energy if the calories are not there. You need to eat more to provide your body enough energy and fuel for muscle growth. It helps to know what your macronutrients are going into a health diet and exercise plan. This way you can be certain about the quality of calories you are taking in per day that are helping in your muscle growth.
2. You’re Not Lifting Heavy Enough
I say this only because I don’t see people pushing themselves that often in the gym. Remember that time under tension helps the muscle grow. This term is a commonly used in any strength and conditioning or bodybuilding fields. In short, time under tensions just refers to how long the muscle is under strain during a set. A typical set of 10 repetitions for an average lifter will take anywhere from 15-25 seconds depending on lifting speed. Lifting heavy is one of the best ways to stimulate muscle growth. If you are not challenging your body each and every workout with either higher weight or more reps, you will not put on as much muscle as you would like to.
3. You Haven’t Been Training Long Enough
It’s typical when people try something for a couple weeks and don’t see the results they want to just give up on it. You can’t just get six-pack abs or put on 10 pounds of muscle overnight. Progress takes time and consistently. The combination of eating clean, challenging yourself every workout and going to the gym often WILL result in progress. You just have to be patient. One of my vary favourite examples of this is how Usain Bolt trains for 4 years at a time for that one moment at the Olympic Games when he runs the 100m for only 9-10 seconds. All that effort and training for that result so far down the road. Now that is ultimate dedication to the process.
4. Your Diet Isn’t What You Think
When it comes down to it, food is fuel. What you put into your body will either help you or hurt you. If you aren’t seeing the changes you’d like to be seeing, your diet is a good place to start. Lean proteins, veggies and complex carbs are a good staple in any healthy diet. Consult a professional on the matter if you want to do it right!
5. You’re Measuring Your Progress Wrong
Progress is progress, no matter how little or large. If you want to gain 10 pounds of muscle, but have only gained 6 pounds so far you are still on track of doing something right. Just be patient, keep working at it and stick to your plan because the hard work will pay off. Progress shouldn't be measured in numbers anyway, its measured in how you feel and if your health is improving.
6. You Are Not Recovering Between Your Workouts
Sometimes being in the gym too much can be bad for your body. If you are overtired in the gym the chances for injury will significantly increase, so it is important to take rest days for your body to recover. That way you can go ALL OUT in the gym your next workout and see maximum results. Above all, it is important to listen to your body and go by how you feel. Put house in at the gym but get some good sleep, quality calories and get an athletic massage once in a while. Your body will thank you!
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