151 Million people shopped on Black Friday last year. The data for this year has not been verified, but steadily sales are declining since 2011 thanks to online shopping. Now, this article is not to debate whether to shop or not to shop, but to help you learn some new and healthy products to included if not for this holiday season, possibly for the next big holiday coming up. Whatever you celebrate! 

I was definitely not one of the shoppers out and about on Friday, but I did snag some great finds this weekend, all from the comfort of my PJs and my couch. 

Here are just a few of my favorite healthy and fun items I have purchased at steep discounts! Tune in next week when I share recipes and ideas for each of these products.

What did you purchase this holiday weekend? Share in the comments!

Last week we touched on the 4 BASICS of getting on track or starting a healthy lifestyle program.
 
But what happens when you do these things, or you TRY to do these things and are STILL not successful?
Have you ever said the following phrases?
 
“Nothing ever works for me”
“I know what to do, I just don’t do it”
“I don’t have the money or resources to get healthier”
“I do well for a few days, then I just seem to fall off”
“I just don’t know if I can do this”
 
I know I have said some of these phrases many times in my life. I felt like I KNEW what to do, BUT I was not doing it.

Why?

Nova3 Labs documents their findings on why we are AFRAID to take the step of hiring a professional.

I was afraid to ask for help
I was afraid to admit that I had failed on my own
I was afraid to give someone else control over my food
I was afraid I’d fail
I was afraid to be vulnerable with someone else about what I was eating.
I was afraid to eat processed food which doesn’t make any sense because I was binging on it regularly.
I was afraid it’d be too hard
 
I. Was. Afraid.

After years of feeling fear and frustration, I sought out professionals to help me stay accountable, educate me, save me time and heart ache, motivate me, encourage and inspire me, and to help me reach my goals.
 
And you know what? Most of us hire a coach for the same reasons!
 
Now that I’ve become a coach, I want to share what I’ve learned are the reasons my clients have sought out the help of a professional:

1. Structure
"Direction, the challenge, learning to be the best me, setting and achieving goals, changing my body in ways I haven't been able to do on my own!"
“One word. Accountability”
“I needed a plan”
“I needed to see results OTHER than the scale. If it was not for doing measurements and body fat, I would have given up”

2. Accountability
“Knowledge, to hold me accountable, point me in the right direction, education, motivation”
"Accountability. Direction/guidance. So I never stop moving."
3. Motivation
"encouragement & motivation for keeping me on track"
"motivation"

4. Provide Wisdom/Smarts
"Someone to push me to greater heights than I could do on my own. Emotional support and encouragement”
"Knowledge in many areas- not just bettering my fitness/ strength but also my mind and the way that I think about health."
“Learning to be the best me”

5. Lower the Chance of Overtraining/Injury
"You have the knowledge to help with my nutrition & how to modify workouts to accommodate my physical limitations”
“Reduce my chance of injury"

6. Time Management
"keeping me on track with short & long term goals"
“teaching me healthy swaps for snacks and meals so I didn’t waste time in the kitchen”
 
This doesn’t just apply to nutrition but to our overall fitness as well. Find people who can help you reach your highest potential yet. We have many of these people RIGHT HERE AT Mi5 FITNESS! 
 
Did you know that Mi5 now offers nutrition sessions? These sessions begin with a comprehensive assessment and goal-setting and work with you to create a healthy, sustainable lifestyle. Email Chris at chris@mi5fitness.com for more information on this new program!

Also, as our Head Nutritionist, I offer COMPLIMENTARY 30 minute assessments for all members and nonmembers? If you are ready to see if working with a coach is right for you, please let me know. Email me at kristin@mi5fitness.com TODAY!

What are 4 things you can do TODAY to help your overall health?

1. Start with a foundation of low starch, high fiber vegetables with different colors. Aim for 2:1 ratio of vegetables to fruits. Throw veggies in your omelets, smoothies, and hey….even just eat them. Want to “dip” them? Try adding in guacamole, salsa or hummus. 
2. Add in quality proteins from wild or properly raised conditions. Eat protein at each sitting including all snacks. Protein keeps you fuller longer. Bottom line if you are missing protein you are probably “craving” other foods and most likely overeating on them. 
3. Utilize high quality fats as a primary energy source and as a way to enhance nutrient absorption from other foods in the form of good oils. That’s right, you can use fats as a main energy source. Nuts and nut butters are FATS not PROTEINS. A lot of my clients when we make a list of each food group commonly mistake these fats for proteins. Add in coconut oil, real organic grass fed butter to your coffee and see how your energy levels can shift around the 10:30/11am period. 
4. Avoid any high starch or high sugar foods when not eating to fuel exercise. And when you do ENJOY them, just simply move on. I do not believe in “cheat” meals. We don’t cheat on a test, we don’t cheat on our spouse, so why would we frame our food any different. 

If you are really needing to see a shift in your metabolism and overall change, you still get to mess up every once in a while. If you are 90% consistent with drinking water, eating your veggies, protein and fats that means you get to splurge 3x a week! If you are overall happy with body composition and performance, and you are 80% consistent with drinking water, eating your veggies, protein and fats, you get to splurge 6x a week! Who doesn’t love that?!?!?!? It is not about “cheats”, “gains” or even punishing nor rewarding yourself with food, it’s about enjoying it. 

Need more information and support? Look for part 2 on this topic next week where we talk about how/why you should hire a professional coach. 

Did you know the average American gains about a pound between Halloween and New Years that they never lose? That can add up over the years!

Here are some easy "swaps" that you can try this holiday season! 

EAT THIS                                                    INSTEAD OF THAT
Greek yogurt                                            Sour Cream
Protein Shake                                           Sugary Cereals
Veggies and hummus                           Chips and salsa 
Dark Chocolate                                       Milk Chocolate
Greek yogurt & seasoning                Ranch dressing
Bai Water                                                   Soda or Diet Soda
1 minute muffin                                      Muffin
RX Bar                                                          Cliff Bar
Bulletproof coffee                                 Starbucks Latte
Zoodles                                                        Pasta
Buffalo or Bison                                      Traditional beef
Spaghetti Squash                                    Pasta