Why it's OK to Fail

Over the past few weeks, I have received several phone calls and emails from readers and friends who have either fallen off the wagon or are doubting themselves. I wish that I could tell them and you that there is some magical formula to reach your goals, whether it's fitness goals, work goals or life goals. But, there is NOT.

Let's talk nutrition right now...

The way our bodies respond to different foods and different exercises is trial and error. It is imperative that you try something and stick with it for more than a week! You may see quick changes in your body within a week from a change in diet, but for real change to occur, it takes a little time. If you begin to plateau 2-3 weeks later, no worries. It's OK to fail! Think of yourself as a science experiment - you don't always get the outcome you are expecting on the first try. It takes constant refining to produce the results that you want. As our bodies age and respond to stimuli within nature, stress and family situations, you will need to adapt by changing your diet to suit your altered lifestyle.

Let's talk workout routine right now...

Ok... so it seems right that what we always do, what our bodies are used to, won't work forever, right? Well then why do so many of us fall in a rut of only doing certain exercises, only certain cardio machines? Perhaps, because it is comfortable... we know what we are doing and it doesn't make us sore afterward. If I can't say it enough, CHANGE IT UP!! You will NOT be a failure if you change up your exercises and feel like a fool doing them because they are awkward or you are unsure of proper form. Ask a trainer to help you with proper form - 9 times out of 10, they will help without charging you or pressuring you to sign a contract with them.  (Just don't ask them for a workout plan and expect them to do this for free.) It takes change in your workout routine to "trick" your body and produce positive results. Update: Try one of our workout plans here.

There's my pep talk for today! Don't be afraid to fail! If something doesn't produce the result you want the first time, you can only refine it and try again! This is not failure! It's simply finding a way NOT to do something.

When you just can't get it together read this.

Good luck!

Blueberry Burst Protein Shake

The first day of fall is next week!  I love fall and winter but I am also sad to see all of the yummy (in-season) fruit go!  Use up all of those blueberries before summer is over!  This shake is delicious and very easy to make!  It is similar to our Berrylicious Protein Shake but the pea protein gives it an awesome flavor!

Clean Eat Recipe: Blueberry Burst Protein Shake

Ingredients:

• 1 cup blueberries (we use the frozen bag from Costco)
• 1/2 scoop vanilla protein powder
• 1 scoop of vanilla pea protein
• 6 oz unsweetened almond milk
• 4 oz liquid egg whites (pasteurized)
• Handful of spinach (optional but you can NOT taste it!)
• Flax (optional)

Directions:

1. Blend all ingredients.

2. Enjoy!

Clean Eat Recipe :: Charged Mocha Protein Shake

This is definitely a go-to shake for those early mornings where you just don't feel like putting together a full breakfast and you're having a tough time waking up (which, for me, happens to be most mornings). To get an energy boost I throw in a packet of Starbucks Via (R)  ready brew coffee and for some extra dietary fiber I add flax because the shake is so delicious you won't even taste it!

CHARGED MOCHA PROTEIN SHAKE

Ingredients:

• 4 oz liquid egg whites (pasteurized carton)
• 4 oz unsweetened vanilla almond milk
• 1 scoop chocolate protein powder
• 1 packet Starbucks Via (R)
• 1 scoop (2 tbsp) ground flax
• A few ice cubes

Directions: Add all ingredients to a blender and blend for about 30 seconds or until all ice cubes are blended.

Macros:

• Calories: 291
• Fat: 11g (don't worry - it's healthy (unsaturated) fat!!!)
• Carbohydrates: 14g (mostly fiber, so it's really only 5g net carbs for those limiting intake)
• Sugars: 1.5g
• Dietary Fiber: 9g
• Protein: 33g

This shake has so many great nutritional benefits - it's a great source of Omega 3's (3.4 grams) and dietary fiber (almost 40% of your daily needs), protein, as well as potassium, calcium, antioxidants, vitamins and minerals.