If I asked you what your actual fitness goals were, would have a clear answer?
If I asked you what your actual fitness goals were, would have a clear answer?
Many people will never reach their fitness goals simply because they simply do not take the time to thoughtful design what they want out of fitness.
Simply defaulting to, "Oh, I just want to lose a few pounds." or "I'm just looking to tone up." won't accomplish what you're hoping it will.
And once we have your goal clearly estatblish, we have to do more than simply proclaim it. Just because you say it out loud does not mean you will magically stumble on the proper path to get there.
The coaches at BCS Fitness believe in slowing down to speed up.
We slow down through our one on one Jump Start Session, where we dedicate time to getting to know you, your current fitness capabilities and limitations, and your fitness and wellness goals so we can create a 100% customized action plan for success. Then, with the right strategy in place, we speed up your results!
You tell us your goals - we create the roadmap to get you there.
It is that simple!
Now, of course, you will still have to do the hard work - but you will be confident that the work is taking you where you want to go, and we promise to make it enjoyable, yet challenging.
Ready to create your personal fitness plan?
Click the link in our bio to chat with a coach and schedule your FREE one on one jump start session or call/text us at 979-575-7871.
https://www.bcsfitness.com/contact-us
Snacking 101
Most of us tend to have a love-hate “all or nothing” relationship with snacks.
One day we’re super strict about avoiding them…
And then we do a face plant in a carton of ice cream after a bad day (or even a great day when we have something to celebrate).
The good news is, there is a healthy — and delicious — middle ground that can actually HELP you reach your goals.
It’s all about planning your snacks ahead of time, and then working them into your regular meal schedule to hold you over if you get hungry.
Here are 4 healthy snack swaps to try next time you’re hit with a major craving!
1) Instead of potato chips, try:
Homemade kale or zucchini chips. Toss some kale or thinly sliced zucchini in olive oil, sprinkle with a pinch of salt, and bake at 225ºF/107ºC until crispy (15-30 minutes for kale chips, 70-90 minutes for zucchini). Stir at least once during cooking to ensure even toasting!
Jicama or sweet potato fries. Heat the oven to 400ºF/200ºC. Prep the veggies by peeling, washing, drying, and cutting them into fry-shaped sticks. Toss the veggies with a small amount of olive oil and season with salt and pepper. Layer on a baking sheet and bake for 25-30 minutes, stirring once halfway through. They should be cooked through and crispy-tender.
2) Instead of candy, try:
Fresh berries or frozen grapes. Both are sweet options with no added sugars.
3) Instead of ice cream, try:
Frozen banana bites. Slice a banana, place it in a freezer-proof bag, and pop it into the freezer. When you want a creamy snack, place a few “bites” in a bowl and enjoy the sweet, creamy goodness!
Frozen chia pudding. Mix 2 Tbsp with ½ cup (120 ml) of your favorite milk and 1 tsp of honey or maple syrup. Let it sit for 30 minutes to thicken, then pop into the freezer to freeze.
Instead of cookies, try:
Crunchy-creamy rice cakes. Slather brown rice cakes with a thin layer of peanut or almond butter. Yum!
Here’s something to keep in mind: it’s not about depriving yourself or having a “perfect” diet. It’s about making choices that support your health and your goals!
You just have to be open to exploring new options and tweaking things to make it right for YOU.
9 Pro-Level Grocery Skills to Implement
9 Pro-Level Grocery Skills to Implement
1. Plan first, then make your list
Before you head to the store, scan your kitchen for what you have on hand. Make a meal plan for the week, using up any food that is about to expire.
Then, make your grocery list, listing “like” items together for easier shopping.
2. Shop the perimeter – but make produce your last stop
Hit the frozen foods, dairy, and meat sections before you add the most fragile products to your chart – fresh fruits, veggies, and eggs.
3. Go seasonal + local
Choose fruits and veggies that are in season and are locally sourced – they usually are fresher and tastier. Plus, you’ll be supporting local farms.
4. Buy in bulk (but only if it makes sense)
For non-perishable items you buy a lot (like oatmeal or rice), buying in bulk can save you money. But if it’s something you don’t use often, it may expire before you have a chance to use it.
5. If your grocery store has an app, download it
Snag some great coupons based on your shopping history and store maps to help you find items.
6. Try store brands & shop sales
Store brands are usually the same quality as name brands but less expensive. When it comes to sales, being flexible is the key – but like bulk items, don’t buy unless it’s something you’re going to use.
7. Read food labels
Most of the items in your cart may not have a label because real “whole” foods don’t need them. For the ones that do? Read your labels.
8. Unit pricing
Smart shoppers compare the unit price (e.g., per ounce or liter) of different items instead of the price per container. Sometimes those bigger boxes aren’t the deal they appear to be!
9. Know the staff
Get to know the store’s fishmonger, butcher, and produce manager. They can steer you to great deals on the freshest food or suggest new items to try.
And here’s a bonus tip: be flexible and prepared to “pivot” your meal plan (and grocery list) based on in-store deals or what the store has on the shelves.
Because… sometimes the store will surprise you with a sale on Bing cherries or wild-caught sockeye salmon… and you just HAVE to have it!
Committed to Your Success!
Brad Tillery, Owner/Operator
BCS Fitness Studios
Cheat Sheet: High-Protein Breakfast Ideas
Cheat Sheet: High-Protein Breakfast Ideas
Struggling to get protein into your breakfast? Let’s fix that!
5 Healthy High-Protein Breakfast Ideas:
Greek Yogurt Parfait
1 cup (230 g) of plain low-fat Greek yogurt (about 20g protein).
Mix in a handful of almonds and fresh berries.
(optional) Top with a drizzle of honey for sweetness.
Protein-Packed Oatmeal
Cook ½ cup (40 g) of rolled oats with your favorite milk instead of water (according to package directions)
Stir in a scoop of protein powder (about 15g protein) after cooking.
Add 1 Tbsp of chia seeds (2g protein) and top with 1 Tbsp almond butter.
Egg and Spinach Scramble
3 large eggs (about 18g protein)
Scramble with a handful of baby spinach and 1 oz (30 g) of feta cheese (4g protein).
Serve with sprouted grain toast.
Cottage Cheese and Fruit Bowl
1 cup (225 g) of low-fat cottage cheese (about 28g protein).
Serve with sliced pineapple or peaches for a refreshing twist.
Avocado and Salmon English Muffin
Toast a sprouted-grain English muffin (about 4g protein).
Top with 3 oz (85 g) smoked salmon (about 15g protein) and slices of avocado.
Add a squeeze of lemon and a sprinkle of dill.
Which one are you going to make first?!