Nate Dixon

Weight Loss: The Clock and Fork Relationship

       Knowing when to eat is just as important as knowing what to eat when it comes to weight loss. The time in which you eat could make the difference of fat burned or fat stored. You should never let yourself get too hungry, this is the point where the cravings kick in. Follow the formula below to eat at the right times for the ultimate weight loss.
       7am Breakfast: 8oz. water - Protein based, carbs, healthy fat (Egg whites, spinach, fruit)
       9am Snack: 8oz. water - Protein, fiber, healthy fat (Hummus, nuts, banana)
       12pm Lunch: 8 oz. water - Protein, Veggies (Beans, guacamole, chickpeas, spinach) Desert - Fruit
       3pm (Workout) Snack: 8 oz. water - Healthy fats and Protein (Almonds and yogurt)
       6pm Dinner: 8oz. water - High Protein, High Carb, Low Fat(Grilled Chicken, Sweet Potatoe, Spinach)
       8pm Snack: 8oz. water - Non Fat Greek Yogurt
Putting proteins, carbohydrates, and healthy fats in the correct order could be just the boost you need for the weight loss you have been looking for. Your body uses protein to build and repair tissues. Protein is an important building block for bones, muscles, cartilage, skin, and blood. Complex carbs give your body energy. Eating good fats at the right times is an important way to improve health and reduce disease and of course, never forget the water!

Nate Dixon

Weight Loss: 6 Ways to Add The Good Before Subtracting The Bad

      good_bad_habits_large_copy       Weight loss is not about stopping all the bad habits at the same time, but adding the good habits in order to eventually realize we are satisfied with a healthy lifestyle.  Healthy habits are difficult; in our last blog we talked about doing good habits one week at a time, but what are we supposed to do with the bad habits we have already created? Here are six bad habits that are easily added to and their possible substitutions:
       1. Soda: For every soda you drink, add one glass of water
       2. Chips: For every chip you eat, add a blueberry
       3. TV: During every commercial, read a page from a book.
       4. Fast Food: When you stop at a restaurant, add a side of fruit
       5. Chocolate: Eat Dark Chocolate Instead
       6. Smoking: Chew a piece of bubble gum
Adding the healthy before eating the bad will stop the crave a bit and you will not want to do the bad habit as often. Weight loss comes from understanding how to live a healthy life, not going on a diet for a short amount of time, it is extremely unhealthy to go on and off diets constantly. As a reminder, add before you take out and go one week at a time.

Nate Dixon

Weight Loss: 5 Steps To A Healthy Life

collard_greens_copy1“I am going on a diet and I’m going to lose 20lb in two weeks….” How many times have we heard or even said this? Weight loss is not just a temporary option, our goal should not be dieting, but living a healthy lifestyle. Do not starve yourself just to lose those ten pounds in one week. Weight loss is a process and should be added to every week. Here are five steps to boost your weight loss:
    1. Drink Water
    2. Bring a buddy
    3. Add Greens
    4. Make Realistic Goals
    5. Write it down one at a time
First, add water to your day by drinking 8oz multiple times a day; when you wake up, before you go to bed, and six to eight times in between.  Second, bringing a buddy kicks off your weight loss because it holds you accountable! You will not skip the gym when your friend is on their way to pick you up. Third, adding greens to every meal should be an absolute priority! Greens do not need to be counted as calories, therefore make a challenge to see how many you can eat in a day. All your goals should be reachable and attainable, there is no reason to make a goal that is never going to happen and you are not buying into your own thoughts. These goals do not all have to happen at once, add them one at a time so you are prepared to add a goal only when you have made the last one a habit. Finally, write everything down! Apps are great but pencils are better. Writing your workout and nutrition on paper will stick in your mild and you can easily write how you feel and when you felt it.
“It’s not that some people have will power and some don’t, it is that some people are ready to change and others are not.” - Carl Sandburg