6 Steps to Starting a Healthy Lifestyle Today

Hi, Fit Family!

I am happy to guest blog for my hubby on Get Fit University. Today's topic I'd like to touch on is a frequently asked question I get: "How in the world do I start a healthy lifestyle?"

Well, to address this question, here are six simple and effective tips to get going and stick with it.

1. Ease Into It
I can't stress how important this is! New healthy habits don't happen over night. In fact, when Kent and I first met, we went out to eat several nights a week for dates. Kent had healthy habits when I met him, so he was the good influence on me, but I also influenced him to go out to eat. We decided early on to support each other with our goals, so we eased into changes versus trying to quit "cold turkey" or all at once.

For example, we started choosing one night a week to go out to eat and committed to cooking at home the other nights. As a result, we started saving a lot of money. We went shopping and bought groceries together so we had healthy meals to cook at either apartment (mine or his). We also joined the same gym so we could go together. If you don't have a significant other to share this with or someone who is supportive, don't worry. You can still achieve your goals.

Even something as simple as sending an email to friends and family explaining your goals is a great idea. That way you are not explaining yourself 100 times. Don't tell people you are "dieting." That means "temporary." Just say that you are making changes for a healthier lifestyle. 

Focus on making small changes each week. Here are two small changes that lead to BIG results.

• Drink 3/4 or 1 gallon of water a day (helps with fat burning).
• Eat small meals every 3 hours, 5-7 meals a day (start off with 5 because it can seem like a lot of food). This increases your metabolism.

I will touch on nutrition shortly.

2. Know Your Weaknesses and Avoid Them
You have to learn to support each other (as a couple) or support your friends or family members when they have a goal. I know Kent's weakness is chips with salsa, so I don't try to tempt him with that. He knows I love sweets and lots of peanut butter, so he would never try to tempt me to eat bad when I'm trying to achieve a fitness goal. There is nothing wrong with a fun "treat" meal, but know your weakness. If there is a certain food that sends you into a downhill spiral, don't eat it. Choose another splurge food instead. Choose something you can eat, feel satisfied with and move on. For example, some people tell me if they eat sugar (like a cupcake), then they have cravings all week. Instead of having the cupcake and torturing yourself for a week, choose another fun meal once a week. I have found that one "cheat meal" a week works for me and my goals.

3. Nutrition
Your results are 80% nutrition, 20% exercise. With that being said, you know where you should focus to get the results you want. If you are just starting off on your weight loss journey, start by going grocery shopping. Stay away from the inner aisles of the grocery store and stick with the outside aisles. I have attached my grocery list to help you.

Avoid processed foods when possible. In order to increase your metabolism, start by eating every 3 hours, 5-7 meals per day. You might just want to start with 5 meals at first because it can seem like a lot of food if your body is not accustomed to this meal frequency.

Each meal should consist of a lean protein, complex carbohydrate and veggie. Healthy fats are great in moderation. Fruit is a simple carb so you can choose fruit at a meal instead of a complex carb source. Keep in mind, fruit contains quite a bit of sugar, so I tend to limit fruit to once or twice a day. Kent and I cook about two days a week, preparing a lot of food at once (aka cooking in bulk). This ensures we have meals on hand and we can always reach for a healthy snack. This keeps us from being tempted to go out to eat when we don't feel like cooking or we're feeling less motivated.

You may have to adjust your portions to find what's right for you. Usually just by looking at the serving size on a package or container, you can figure out a starting point. For example, a serving size of chicken is usually 4 oz. This would be a great starting point for a woman and maybe 6 oz for a man.

Under-eating:
If you feel starving at the end of the day, even though you ate every 3 hours, you probably under-ate. Under-eating can actually cause you to hold weight, just like over-eating can. It's finding that balance for your body and activity level that is key. Once we got married, we hired a nutritionist to help us with portions. It took out all the guess work. It turns out, I was frequently under-eating and I never saw any ab definition until I started eating enough. Funny how that works.

4. Stay Active
Exercise makes us feel great but we can't out train a bad diet. You can work out every day of the week, but if you don't change your nutrition, you'll never see the results you want. A combination of strength training and cardio can yield great results. Lifting weights creates shape and cardio makes you a smaller version of yourself. The more muscle you have, the more calories you burn all day.

Don't worry, ladies. You won't get bulky from lifting. You only feel bigger when you eat junk AND lift weights. When you do that, you will be adding muscle to fat and that can make your pants fit tighter for sure. That's why nutrition is SO important. Whether you workout at the gym, home or exercise outdoors, just focus on staying active. If you feel intimidated by the gym, take an exercise class. Even hire a trainer for a few sessions. There are tons of options. Your health is so important, so make fitness a priority now by being proactive.

You do not need to spend hours in the gym. 30-60 minutes is plenty of time for a good workout. Sometimes I lift weights and jump rope between sets for 30 minutes for a high intensity workout. Other times, I lift for 30 minutes, followed by cardio for 30 minutes.

5. Vision Board
When I was first starting out on my weight loss journey, I bought a bulletin board and put it in a place where I would see it every single day. On that board I posted motivational quotes, photos and goals. This was a daily reminder of where I was going and who I wanted to become. One of my favorite quotes is, "Start to think of yourself as the person you want to be." It worked and kept me focused.

6. Set Realistic Goals
Don't tell yourself, "If I don't lose 10 pounds in two weeks, I quit." That's not realistic. Know that by eating clean, you'll typically see a slower pound loss, depending on your body and how much weight you have to lose. Keep this in mind: the scale does not know if you are gaining muscle and losing body fat. So why would you weigh yourself every day? It doesn't make sense. Pitch the scale. It's only going to discourage you if you don't meet the number you're expecting.

I encourage you to set goals based on measurements or a clothing size rather than a specific weight. I could care less what I weigh as long as I have lean muscle and a strong and healthy body. A certain weight does not tell you if you are attractive. If you are confident and feel great about yourself, that's attractive.

Fact: when I started eating clean, I was about 24% body fat. I had my nutritionist measure me. Within just three to four months of consistent eating, I was down to 15% body fat. I still weighed the same: 140 pounds. I love telling people that because if I had only gone by scale weight, I might have gotten discouraged and given up early. Instead I took progress pictures and measurements. I went from a size 8 in jeans to a size 4. It was quite a transformation! 

Best of luck with all of your goals! Don't get discouraged when changes don't happen over night. Know that you are doing things the healthy way and it's going to take consistency. The good news is, time flies! Before you know it, you'll have a NEW body and you'll have complete strangers asking you what you do! That's what happened to us and we love helping others.

Eat clean and follow your dreams!

Kelsey

Check out Kelsey's blog:
www.GoodMorningFitness.com

The Most Important Title

If I were to compose a list of who I consider myself to be, it would look like this.

Who is Kent Byers?

Kent Byers is a husband, who believes in God, serves as an assistant principal, certified personal trainer, consultant for a health and wellness company, artist, chef, powerlifter, and...da-da.

Da-da?

The other night, as Brinkley was waking from her nap nestled in my arms.  She reached up, touched the tip of my nose, looked into my eyes and said, "Da-da." 

At that moment, every thought from my mind faded away.  All of my titles seemed meaningless.  The only title that mattered was Da-da.   

At that moment Brinkley reminded me of my most important responsibility, and that is to be her Da-da.

 

5 Steps to Cooking in Bulk

"Cooking in bulk" is a term I use when discussing meal preparation.  In order to achieve my fitness goals, I eat 6 small meals per day, eating a meal every three hours.  These meals ensure that I am fueling my body properly to maintain lean muscle mass.  

My meals consist of three essential nutritional components; lean protein, carbohydrate, and veggies.  

Here are examples of lean protein:

chicken

turkey

tuna

lean beef

egg whites

tilapia

cod 

eye of round steak

Here are examples of carbohydrates:

grits

oatmeal

brown rice

whole wheat bread

beans

potatoes

sweet potatoes

hash browns

corn tortillas

quinoa

corn

peas

Here are examples of veggies:

asparagus

green beans

broccoli 

cauliflower

spinach

When cooking protein in bulk, I typically cook on Sunday and Wednesday.  I plan out my meals for the week and select the source of protein I will be preparing.  

Here are 5 simple steps to follow when cooking in bulk.  

Step 1:  Use Different Seasonings

Variety is key when cooking in bulk.  Use different seasonings when preparing your food.  I prefer salt-free seasonings.

Step 2:  Use Different Cooking Methods 

Cook your food using different methods.  For example:  when preparing chicken I will use my grill, oven, stove, and crockpot.  (Grilled chicken, baked chicken, stir fry chicken, and crockpot chicken).  

Step 3:  Time Management

It is important to dedicate time to cooking in bulk.  This is a multi-task project.  When preparing food I will have at least four different meals going at once.  You can make a family event out of cooking in bulk by assigning each family member a cooking task.

Step 4:  Storage

After all of the food is prepared it is stored in large plastic containers to be distributed at a later time.  Breakfast is the only meal cooked daily.

Step 5: Be Creative

It is important to remember that you do not have to eat the same meals every day.  Your meal will consist of the three nutritional components: protein, carb, and veggies.  Using five pounds of cooked chicken you can prepare multiple meals.  

Here are some examples.

Traditional baked chicken

Barbecue chicken

Chicken fajitas on corn tortillas

Stir fry chicken

Chicken salad sandwich

Shredded chicken salad

When getting started with eating multiple meals, I relied on a meal replacement shake for two of my meals.  This helped me tremendously as I learned new healthy habits for preparing meals.  I still incorporate two meal replacement shakes per day.  

If you found these tips helpful share them with a friend.

Best wishes Fit Family!

Kent

 

Team Byers Lean Pizza

Hi Fit Family!

Kelsey and I were craving pizza, so we decided to opt for a healthier option.  Here is the recipe for Team Byers Lean Pizza. 

(All of the ingredients I purchased at our Super Target store.)

You will need the following ingredients.  

-Whole wheat thin pizza crust

-Fire roasted pizza sauce

-Fresh mushrooms

-Fresh spinach leaves

-Avocado

-Lean beef

-Salt-free Mrs. Dash seasoning

-All natural non-fat Greek yogurt

Begin first by browning the lean beef.  Add 2 tablespoons of the salt free Mrs. Dash seasoning to the lean ground beef.  Use a seasoning flavor of your choice.  

(Preheat oven at 400 degrees.)

While the lean beef is cooking, prepare the whole-wheat thin pizza crust by spreading the pizza sauce over the crust evenly. Next add fresh mushrooms.  

After the lean beef is cooked, add 12oz. of lean beef to the pizza. Lastly, add the Greek yogurt. I applied the yogurt using a teaspoon. I added around 6 teaspoons, randomly applying the scoops of yogurt to the pizza.  

Set a timer for 13 minutes, and place the pizza in the oven at 400 degrees. 

(Set the fresh spinach leaves and sliced avocado to the side.  You will add that later.)

After the pizza cooks for 13 minutes, remove the pizza from the oven and add the fresh spinach leaves and sliced avocado.  Place the pizza back in the oven allowing it to cook for an additional 4 minutes.  

The pizza was divided into 6 slices.  For our meal, Kelsey and I enjoyed 2 slices each.

If this was a helpful recipe, please share it with a friend.  

Enjoy, Fit Family! 

Kent's Story

"I was frustrated, tired, and miserable!" 

The new year was swiftly approaching! Kelsey and I were determined to get in the best shape of our lives in 2010. There was one huge problem, I was in constant pain. I'll get to that later.  I had accepted a leadership position as an assistant principal at an elementary school in the summer of 2009. Besides the long commute and spending 3- 4 hours of my day in my car, that I affectionately nicknamed the White Unicorn, I was excited about my new opportunity. 

My hard work in graduate school was paying off and my professional future was bright. Working with elementary students was awesome! My rockstar status was at an all time 10. Students were impressed by my Chewbacca impersonation during lunch and they would reward me with cartons of fat free chocolate milk.  I didn't realize that my new found "fame" with the kids was taking a toll on my body.  

The day began at 5:00am with breakfast, eggs and 2 pieces of toast. I would sit down for lunch at around 2:00pm. My lunch was a tuna sandwich and lentil soup. I would later eat supper around 7:00pm after my commute home. Kelsey and I would eat chicken and pasta. Our favorite meal was beefy macaroni and cheese. After dinner we would head to the gym.  Now, in between meals, my body was fueled by sunflower seeds, energy drinks, and fat free chocolate milk, of course.  

 By November, my new habits began catching up with me. My energy level was at an all time low. I was drinking 3 energy drinks per day and still running on fumes. My slacks were becoming snug in the waistline and worst of all my back pain was slowly returning after living pain free for 10 years.  

My mood was also changing. I was frustrated, tired, and miserable!  Then, late one night the unthinkable happened. I could not get out of bed. A searing pain was piercing down my leg and in my back. It was hard to catch my breath. Kelsey helped me out of bed as tears streamed down my face. Morning could not come fast enough. I needed to go to the doctor. I needed help. I explained to my doctor that this was an old football injury. I sustained two herniated discs years ago and they had flared up. 

The doctor prescribed me an anti-inflammatory for my back and assured me everything would be fine. He then explained that he was also going to prescribe me a low dose of blood pressure medication to help with my high blood pressure.  I was shocked! I was 29 years old and physically active. I refused to take medication daily to correct my blood pressure. There had to be another way. I was determined to correct my health through proper nutrition and exercise.  

 Kelsey and I made a commitment for the new year to invest in our health. We spent hours researching new workout routines and educated ourselves on the benefits of training every muscle group. After 8 weeks of training consistently, we knew we had not reached our full potential. Kelsey suggested that we hire a nutritionist and begin educating ourselves about proper nutrition. We hired Kim Porterfield at the Institute of Eating Management. Kelsey and I were finally on the path to becoming our best. I began my fitness journey at 24% body fat. Kim explained to me that if I did not reduce my body fat, I would continue to experience high blood pressure. 

She also informed me that I was not eating enough to achieve my fitness goals in the weight room. I was confident that my nutrition plan would improve my health. 12 weeks later I had transformed my body and mind forever.  I share this story with you because I know what it's like to feel absolutely trapped in your own body. Through setting small goals and staying consistent with nutrition and exercise I was able to change my life.  

We now have a baby girl and look forward to teaching her the benefits of a healthy lifestyle. Going on five years later, my health is still improving. Kelsey and I live a balanced life. My family is the most important reason for me to continue to live a healthy lifestyle. I want to be the best for my family.

All the best,

Kent

Transforming Your Body and Mind

Hello, I'm Kelsey Byers.  I started this blog as a place for people to come for inspiration, hope and tips on how to live a healthy lifestyle.

Growing up a thin young woman, I never struggled with my weight until I got into college.  At age 19, my metabolism changed drastically along with my eating habits.  I started staying out late, drinking alcohol and eating fast food.  Within a matter of two years I put on about fifty pounds.  No one stopped me and said, "Kelsey, you're getting chunky."  No one warned me that I was heading down an unhealthy path. The weight snuck up on me.  One day I went through my closet and had a size four on one end and a size fourteen on the other.  That's not a fun reality check.  Nothing fit.  I worked part time in college and started spending most of my paychecks on new outfits to try and make myself look thinner, always searching for that "perfect outfit."  By the way, it doesn't exist.

One night, hanging out with a guy friend, I overheard him checking his voicemail on his cell phone.  I heard the familiar voice of a "friend" say, "Hey man, where have you been?  Have you been hanging out with that WHALE again?"  I confronted my guy friend, asking who in the world he was referring to.  My guy friend admitted, "He was talking about YOU."

Man, talk about a HUGE reality check.  When you grow up thin, you aren't used to insults about your weight.  At that moment, not only was I unhappy with the woman in the mirror, I realized that other people noticed my weight as well.  I decided I wanted to lose the weight for ME, but I used the "Whale" comment as motivation to drive me.

It took me about five years to lose the college fifty pounds, simply because I had no idea what I was doing.  It was all trial and error.  I started by only doing cardio and avoiding eating at restaurants and drinking alcohol (as much as possible).  I met my (now) husband and he encouraged me to start weight training, insisting that women do not have the testosterone to bulk up the way men do.  He was right!  My body started toning up and I got down to a healthy size eight, around 24% body fat (healthy for a woman).

It wasn't until I hired a nutritionist a few years later that I realized that nutrition determines 80% of your results, exercise being 20%.

If you are starting in a place that you are not proud of and you feel like you've hit rock bottom, have no fear!  I believe that it sometimes takes you getting absolutely 100% fed up before you'll make the change you need.  At least that's how it happened for me.  I was desperate for a change.

Start here > Focus on nutrition.  You will be shocked at how much it makes a difference.  Start by eating small meals every three hours, five to seven meals a day.  It may seem like a lot of food at first, but stick with it.  Within three months of eating like this, my body went from 24% body fat, down to 15%.  With the help of healthy nutrition and weight training, I created the body of an athlete. 

Focus on choosing a lean protein, complex carb and veggie at each meal.  Add in healthy fats in moderation.  I hope this helps you get started.  It really is simple, it's just not easy.  Cook your meals in bulk and stay prepared. 

Just know that this is NOT a diet, it's a lifestyle change.  How long do you have to eat like this?  Well, it all depends on how long you want to look and feel fabulous! 

Check Out the Ab Workout of the Week!

Ab Workout of the Week!

The Beginning

This site was created to educate you with tips on how to adopt a healthy lifestyle and feel your best.  Stay tuned for all sorts of exciting topics, guest bloggers and fitness fun!