Healthy Hacks

Set Better Goals

When it comes to goals, a lot of us experience what I call the Race to Disappointment. Tell me if this sounds familiar… 1. We get really motivated to try something new. (“I’M STARTING TODAY!”) 2. We clean the house, pay our bills on time, or finally able to fold all the laundry. 3. First day or two goes good…but then we forget to do something on our lists, get distracted, or procrastinate. 4. Guilt creeps in and we avoid working hard (which only leads to more guilt and procrastination). 5. Until finally, we just quit. 6. Then the waiting game begins until “motivation” comes back around, starting the entire process over with a NEW list of goals. Not the best way to achieve what is most important to you. Good news? You can hop off this treadmill. Let’s look at a better way that sets you up for long term success

2 Easy Steps to Achieve Anything

  1. Hands up on the roller coaster one of the most important ‘hacks’ I ever learned for achieving my goals was to “put my hands up on the roller coaster”. “Hands up on the roller coaster” is one of those moments where we feel really excited and inspired to take action on a goals list.

Client Story: A few years ago, I was trying to form a gym habit. The problem I had was that I’d get up in the morning planning to go to the gym, but after a few minutes of being awake, I’d decide not to go. So, the next time I was feeling really motivated, I built a system. It looked like this: I put my gym clothes and my shoes next to my bed so I saw them first thing in the morning. As soon as I got out of bed, I would get dressed. By the time I finished putting on my clothes, I’d think to myself, “Well, might as well go to the gym” and I DID!

This is a great example of how to use your motivation to set up a success system. That way you’ll stay committed even when you’re no longer motivated. What you can do right now: The next time you’re feeling “motivated” — either now or later this week — use that motivation as fuel. Make a list of everything you need to accomplish your goal. Then, write out an outline of your success system that’ll help you follow through (like the story above).

  1. Start small, and then go big when starting out with any goal — like exercising — it’s better to actually start somewhere than to fantasize about starting forever. This means REALLY running a mile once per week than THINKING to run three miles 3x per week… and never running at all. Each mile you run is a victory for your goal. A lot of little wins is what helps you transition to big wins. Little to Big wins: • Instead of planning to do 100 pushups per day to get back in shape, just do two pushups a day to get started. • Instead of thinking you have to floss all your teeth, just focus on one tooth a day to get things going. • Instead of trying to drink a gallon of water a day instead of soda, just drink one glass of water before you go to bed. • Instead of starting a million-dollar business from scratch, just focus on getting your first paying client.

You can ramp up from there. But you don’t want to fail from the start. What you can do right now: Think of some of the goals you’d like to accomplish (getting fit, finishing school, cleaning your house). Then break those down into tiny steps you can achieve. Make it something you know you can get done rather easily. Write up a plan for how you’ll do this for 2 weeks. Once you hit this target, and then think about expanding. Remember, big goals are accomplished with tiny goals first. How can you start taking some of those tiny steps today?

The Most Powerful Habits

Some habits are much more powerful than others such as – let’s say – exercise. For a lot of people, once exercise becomes a habit, they tend to start eating better and making sure they get enough sleep. That makes sense, right? You don’t want to come in from your morning run and grab a bagel and cream cheese. You’re exercising to feel better, so it’s only natural that you’ll want the food you put in your body to help you feel better, too. I also learned a very interesting fact: Once you start exercising habitually, you also start using your credit card less, doing your dishes earlier in the day, and procrastinating less at work. It’s not like you’re making a conscious decision about this. Instead, for a lot of people, exercise is a keystone habit. When they do it regularly, it starts to change their self-image. And when that changes, they start thinking of themselves as the type of person who wakes up and exercises every morning. And the type of person who doesn’t pull out their credit card, gets chores done, and doesn’t procrastinate at work. Think about it. How many CrossFitters in your office do you know who regularly goof off or procrastinate at work? Nailing down that first habit might feel nearly impossible if you’ve failed to make it happen in the past. But if you use the strategies I’ve shared so far, not only will you be able to create lasting behavioral change, but you’re also likely to build a lot of other habits automatically.

The Super Foods


All berries are great sources of fiber which promotes weight loss. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than a full day’s recommended dose of skin-firming vitamin C.


A source of high-quality protein, eggs might give your meal more staying power too.


Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Because your body can’t absorb the form of iron in plant-based foods as well as it can the form found in beef and poultry, pair beans with a vitamin C-rich food.


Nuts are rich sources of heart-healthy unsaturated fats. Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts add, on average, an extra two and a half years to their lives. Walnuts may be the spotlight-stealers, though, with their high level of alpha-linolenic acid (ALA), an omega-3 fatty acid that’s been linked to heart health and improved mood.


An excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen.

Sweet Potatoes

Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin, prompting the Center for Science in the Public Interest to call it one of the most nutritious vegetables in the land.


This green powerhouse packs vitamins C, A and K (which helps with bone health) and A, as well as folate.


Excellent source of vitamin B12, vitamin D, and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6. It is also a good source of choline, pantothenic acid, biotin, and potassium.


Spinach is teeming with important nutrients: vitamins A, C and K—as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. One cup has 15 percent of the daily serving value.


Rich in calcium and helps fight off osteoporosis. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.

Breakfast Time

Breakfast is the most important meal because it sets the tone for the day. A quality breakfast gives you the fuel to have a great day. In general, kids, teens, and adults who eat breakfast have more energy, do better in school/work, and eat healthier throughout the day. Without breakfast, people can get irritable, restless, and tired (i.e hangry).

A sustaining breakfast tends to invest in better health than does a grab-anything-in-sight dinner. Fueling our body’s engine at the start of her day helps us feel more energetic and also able to choose better quality lunch and dinner food options. Sustaining a balanced diet throughout the day such as a granola, banana and juice for breakfast, as well as a sandwich and yogurt for lunch, stops us from the desire of devouring unhealthy snacks after dinner.

Popular excuses to skip breakfast: “No time,” “I’m not hungry in the morning” and “I don’t like breakfast foods.” Weight-conscious athletes say, “My diet starts at breakfast.”

“These excuses are just that, excuses; they sabotage your success in all realms of life”.

I hope to convince you that breakfast is the most important meal of maintaining a healthy diet.

If you want to lose weight, you should start your diet at dinner, not at breakfast! For example, do not want to eat a yogurt and a banana. You’ll feel like you’re starving later in the day.

A bigger breakfast can prevent afternoon or evening snack-binges. A sufficient (400 to 600 calorie) breakfast provides enough energy for you to enjoy your exercise, instead of dragging yourself through an evening workout that feels like torture.

If you are trying to lose weight, you should target somewhere between 400 to 600 calories for breakfast; this should leave you feeling satisfied.

Breakfast is amazing for maintaining a balanced and quality diet. Eating breakfast results in less “junk food” later in your day. Breakfast also enhances weight control, sports performance, energy levels and long-term health.
Breakfast is indeed the meal of champions. #STAYCOMMITTED


TPF30DAY Fitness Challenge


Fat Loss & Muscle Building Programs

You’ve seen my results over the last few months! Now, let’s work on you! Get ready to change up your current workouts and diet with new exercises and great tasting meal options! I’ll be doing this challenge alongside you the entire way!

What you will learn through this program:

  • What foods to eat to achieve your goals safely while improving your health.
  • How to meal prep to help you be successful on your new lifestyle.
  • Portion control and timing of meals including pre and post workout meals.
  • How to season your meals to make them healthy but tasty.
  • How to properly exercise to achieve faster results.
  • How to properly stretch and recover from workouts.

What you will get with the program:

  • Weekly Grocery list.
  • Four week meal plan with specific portions and timing for am workout or pm workout schedule.
  • 4 week Workout plan with videos.
  • Community Forum to engage with all the #TPFcommitment community.
  • Giveaways and Prizes.

All for less than $1 a day per person!


Let’s Have Fun!

Salad Challenge

Salad Challenge

The TriPaulFit Blog is issuing a challenge to help us regain and maintain healthy eating habits: A 21 Day Salad Challenge! Starting 2/18/2016 and Ending 3/10/2016. Eat at least 1 salad per day for 21 days. Remember to eat lean proteins, low-fat dressings (or vinaigrette’s), and drink more water as you increase fiber!


Each week a random winner will be selected and will recieve a #STAYCOMMITTED t-shirt. The Ultimate Winner of the #saladchallenge will be chosen based on the honor system and will receive a $50 gift certificate for UnderArmour. So invite your family, friend and/or co-workers to join with you… or join on your own!

*International players welcome. However, prizes will not be shipped international and will instead be gifted as cash prizes sent via PayPal*

Rules: Make sure you post your Salad pics with the hastag #saladchallenge and make sure you tag our page @tripaulfit. The person with a combination of the most tags and shares will win!

Speed Up Your Metabolism 

Speed Up Your Metabolism “Worst Foods for Metabolism”

First, what exactly is metabolism? Metabolism is the rate at which the human body burns calories. Each and every person has different rates of metabolism based on genetics, exercise, and food. So, what are some foods that slow down our metabolism, increasing the time it takes to burn calories? This article will take a glimpse at three popular food items and explain exactly why these foods decrease metabolism. The ‘why’ will give insight to similar foods to avoid.

Donuts – Breakfast? Not so fast, Donuts are full of three major contributors toward slowing down metabolism – sugar, trans- fat and white flour.

Potato Chips – Potato chips are in the same family as French fries. Potato chips have zero nutritional benefit and help to cause high blood pressure based on the amounts of sodium. Similar to donuts, potato chips are high in trans-fat which cause cholesterol.

Cereal – The Go-to-Meal! Cereal is high in carbohydrates, has very little protein and is high in sugar. One of the major drawbacks for eating foods high in sugar is that is makes us even hungrier than before. Worst time to eat cereal? Before bed.

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