• 2 eggs
• 1 tablespoon water
• Salt and pepper
• 1/2 avocado, peeled
• 1/2 teaspoon lemon juice
• Dash of seasoned salt
• 4 drops hot pepper sauce
• 1 small tomato, chopped

Directions

In a small bowl mash avocado until chunky. Add lemon juice, seasoned salt, hot pepper sauce and tomato. Mix well. Set aside.

Mix eggs, water, and a dash of salt and pepper. Beat briskly. Pour into a hot nonstick skillet or omelet pan. Stir with a circular motion while shaking the pan vigorously over heat. Stir until eggs begin to set. Let stand 2 to 3 seconds and shake pan. Omelet should move freely.

Spoon guacamole mixture over half of omelet. Slip a broad spatula under the omelet and fold in half carefully.

This quick recipe makes one serving, and is easy to alter. Green peppers, onions, and mushrooms would make great additions.

“It is better to be prepared for an opportunity and not have one, than to have an opportunity and not be prepared.”

This wasn't exactly what we had in mind...

You probably consume your fair share of wings and beer while you watch the biggest game of the year, but pizza and chips don’t top the list of most consumed foods on Super Bowl Sunday.

Vegetables do.

Surprised? Many people (fans and non-fans alike) are seeking healthier alternatives to the fried smorgasbord of years past. And it’s not as hard as you’d think.  If you’re playing host this year, there are countless healthy options out there that are easy to whip together fast, so you won’t miss a play or a billion dollar commercial.  Here are some of our favorites:

• Two Ingredient Dip
• Roasted Veggie Kabobs
• Southwestern Layered Bean Dip
• Sweet Potato Fries

If you’re playing for the away team, there’s still hope for a healthy outcome. Just because you’re not in charge of the food, doesn’t mean you have no control. There are a few things you can do to minimize the damage to your healthy goals.

• Eat before you go. If you show up hungry, you’re more likely to dive right in to foods you’d otherwise avoid.
• Try to eat slowly. That way, you’ll enjoy the food and you’ll allow time to feel full.
• Cut down on the portions. That includes keeping the condiments to a minimum.
• Watch those liquid calories and limit alcoholic beverages.
• Bring your own healthy option.  If you show up with a fruit tray, not only are you earning points with the host, but you’ll know for certain there will be a good alternative to the greasy buffet.

So cut up the celery, put out the radishes, and don’t forget the carrots, because the game’s about to start.

So if that’s true, then shouldn’t we put more of our attention on to figuring out why you haven’t been sticking with your program, and what you should do about it?
We were interested in breaking it down – figuring out how to get and spread that ability to stick to it. So here it is. It’s the top 8 reasons why you always seem to fall off the wagon. Understanding the problem better helps lead you to solutions. Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, I propose that if you simply focus on these 8 issues, you’ll start getting more lasting results on ANY program. How? By being able to stick with whichever plan you decided was best for you! After all, even if you have one of the best nutrition programs in the world, it doesn’t do you much good if you can’t stick with it.

Here are the 8 reasons why you fall off the wagon
1. No focus: You didn’t set goals, you didn’t put your goals
in writing, and/or you didn’t keep your goals in mind daily
(by reading them, affirming them, looking at a vision board, etc.)
2. No priorities: You may have set a goal, but you didn’t
put it on or near the top of your priorities list. For
example, your goal is six pack abs, but drinking beer and
eating fast food on the weekend is higher on your priorities
list than having a flat stomach.
3. No support system: You tried to go at it alone without a buddy
system, training partners, family, spouse, friends, mentors
or coaches. There’s no one to turn to for information and emotional support
when the going got tough.
4. No Accountability: You didn’t keep score for your own
accountability – with a progress chart, weight record,
measurements, food journal, training journal, and you didn’t
set up external accountability (i.e., report to someone else
or show your results to someone else)
5. No patience: You were only thinking short term and had
unrealistic expectations. You expected 10 pounds a week or
5lbs a week or 3lbs a week, so the first week you
lost “only” 1 or 2lbs or hit a plateau, you gave up.
6. No planning: You winged it. You walked into the gym
without having a workout in hand, on paper, you didn’t plan
your workouts into your weekly schedule. You didn’t have a
menu on paper. You didn’t make time (so instead you made
excuses, like “I’m too busy”).
7. No balance: Your diet or training program was too extreme.
You went the all or nothing “I want it now” route instead
of the moderate, slow-and-steady wins the race route.
8. No personalization: Your nutrition or training program
was the wrong one for you. It might have worked for someone
else, but it didn’t suit your schedule, personality, lifestyle,
disposition or body type.

So there you have it – 8 mistakes that cause most people to fall off the wagon. Are you guilty of any of these transgressions? If so, the solutions are clear and simple: Focus, prioritize, get support, be accountable, be patient, plan, balance, and personalize. For accountability and support, there is no better tool than to join a support community like ours. You’re invited to learn more about how to get the most out of your fitness program and how to finally get that weight off. We’re holding a free seminar tomorrow (February 2nd) at 7:30, but room is limited so reserve your spot today. To register for the seminar, click here: 24 Day Challenge Seminar. We’ll get you back on that wagon.

Are you someone who …

• Wants a nutritious meal on the go?
• Seeks a balanced, low-calorie meal for your diet and exercise program?
• Is seeking to lose or maintain weight in a healthy manner?
• Is looking for an additional source of protein to supplement your diet?

Why Meal Replacement Shakes?

• One serving contains 50% of your daily calcium
• Tasty chocolate, vanilla, and strawberry flavors
• High in dietary fiber
• Low in sodium and low fat
• 1:1 ratio of proteins and carbohydrates
• Easily transportable with individual wrapping

1. Get outside! Remember when you were a kid and you looked forward to spending hours outside with numb toes? Take a tip from kids everywhere and get moving. Grab your dog, your kid, and your snow shoes and head outside. You’ll be burning calories and having fun (really).
2. Watch those second helpings. Ask yourself: Do I need that extra plate of food or extra cookie? Seek healthy options and keep track of what you eat. If you need to keep a food journal during these months, that is great! Just reward yourself every now and again. It will keep your from overeating or “grazing.”
3. Train for an event. Don’t like to run in the cold?  Hit the gym to train. The race doesn’t have to be in February; it can be set for the warmer months. It is a great way to stay in shape, stay motivated, and stay healthy.
4. Get a workout partner. A workout partner is a great assert during any season, but especially during the winter when you might need that extra motivation. This way, if you are feeling tired or would rather sleep in on a cold morning, you’ll have someone calling you to get you up and moving. Remember, if you don’t show up, you will be letting your partner down, too.
5. Get a personal trainer. We all get set in our ways. Even our bodies get used to routine, and that’s when we hit those dreaded plateaus. Kick it up a notch and learn some new moves, up the intensity of your workouts, and stay accountable. The best way to do those things is to seek the advice of a trained, experienced trainer at Tryon Gym.  Give us a call at the closest location to you and we’ll get you started on the path to avoiding that excess winter weight.

This blog post was written by Nicole Geraets, one of Tryon Gym’s experienced, professional personal trainers. Nicole can be found at Tryon Gym’s Dell Rapids location, coaching girls basketball, or spending time with family and friends.

Tryon Gym’s Travis Hackett recommends this move to boost your aerobic and anaerobic capacity simultaneously, increase your fatigue tolerance and improve your cycling performance.

The session consists of six to eight maximum-intensity sprints lasting 20 seconds apiece, with 10-second recovery periods between them.  In other words, go as fast as you possibly can for 20 seconds, then take a 10 second breather. Repeat 6 -  8 times. Why does one of our most experienced personal trainers recommend Tabata so highly? It’s simple, Travis says. “It melts fat!”

Randy Pausch  was a professor at Carnegie Mellon University. He was diagnosed with, fought, and eventually died of pancreatic cancer. His legacy lives on in the tradition of “The Last Lecture.” His enthusiasm and advice for life, despite the grim circumstances of his own, are worth taking to heart.

Let it motivate you to live your life with enthusiasm and curiosity, always doing your best and working the hardest you can.

The “Godfather of Fitness,” Jack LaLanne, gives us an important health tip in this short video.  You may not think about it much, but you can improve your overall health and happiness by doing one simple thing.  What is it?  Jack shares one of his many invaluable health tips here.