FitClinic Houston

❓If a complete stranger looked at your schedule … what would they think are your top 3 priorities?

🙏🔥How (and why) to make gratitude a habit …

Did you know that taking a few minutes every day to express gratitude can help BOOST your quality of life? It’s true – and some of these ways might surprise you:

You’re more likely to exercise regularly
It helps improve your sleep quality and reduce your blood pressure
Makes you feel happier and boosts your self-esteem
Helps you to have more successful relationships
Makes you more effective at your job (& enjoy it more!)
It can help you live longer

There’s a simple way to make gratitude a habit:

🪥Find something you do every day – like brushing your teeth – and while you’re doing it, list out the things you’re grateful for in your head (and allow yourself to actually FEEL thankful).

Do you already do something like this!? Let me know 👇👇

REFERENCE:
www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
https://positivepsychology.com/benefits-gratitude-research-questions/
Atomic Habits by James Clear

🙏All of us here at FITCLINIC HOUSTON wish you and your loved ones a very Happy Thanksgiving. Enjoy the day!

Want to start tracking your eating, sleeping, and workout habits — but don’t want it to feel like a “punishment”?

My FREE Wellness Bingo game gives you a FUN and EASY way to track your habits … and makes it fun and easy to celebrate your progress, too!

To try it out, download your FREE Wellness Bingo card below and start playing today!

https://www.fitclinic.us/wellness-bingo-challenge

🤤Who doesn’t love quesadillas?

This is a great way to enjoy holiday leftovers … and switch it up from the go-to turkey sandwich.

TIP: If you have some leftover fresh sage, chop up 1-2 leaves and sprinkle it over the tortillas before you fold them over. Delicious!

Turkey & Cranberry Quesadillas
(serves 1)

2 organic white corn tortillas
2 Tbsp cranberry sauce
½ cup (3-4 oz/85-115 g) shredded or chopped cooked turkey
2 Tbsp goat cheese crumbles
(optional) 1-2 dashes of hot sauce
vegetable oil spray

Preheat your oven to 425ºF/220ºC or turn on your toaster oven.

Lay tortillas on a sheet pan that has been sprayed with nonstick spray, or on a foil-lined toaster oven pan.

Spread the cranberry sauce over half of each tortilla, and then top with turkey and goat cheese. Fold over the tortilla to form a half-circle.

In the oven: Bake for 5 minutes, then flip and bake for 5 more minutes or until golden brown. Cut into pieces and serve immediately.

In the toaster oven: Place in the toaster oven and toast until the cheese melts, about 8-10 minutes.

Remove from the oven and serve with a dash of hot sauce if desired. Enjoy!

🔥What’s ONE THING you’d love to go back to thank the younger version of yourself for doing?

👉How to boost your results (PROVEN) 🔥

There’s one thing you can do to help ramp up your results … that actually works!

✅Get an accountability buddy!

Researchers say having someone to be accountable to can help you get MORE results.

Scientists tracked over 700 people who were in an online weight loss group. A little over half of them had accountability buddies, while the others didn’t.

The group with the accountability buddies lost more inches AND lowered their BMI more than people without.

(The study was published in the Journal of Health Communication.)

So if you want to set yourself up for a better chance of being successful with your goals … accountability is one of the things we do BEST!

👉Shoot me a DM if you need a little extra accountability in your life.

REFERENCE:
www.tandfonline.com/doi/full/10.1080/10810730.2018.1436622

🙈🙊🙉Controversial topic! Which do you like better: homemade cranberry sauce or canned? 👇👇👇

👩‍🍳🍳This recipe makes a fast & easy breakfast or lunch.

The best part? You can customize these egg muffins any way you want — use frozen or fresh veggies ... or add cooked turkey bacon, beans, or salsa.

Egg Muffins Your Way
(Makes 6 x 2-muffin servings)

12 large eggs
1 medium onion, diced and sauteed.
1 cup cooked veggies (broccoli, green peppers, etc.)
½ cup (56 g) goat cheese crumbles
Sea salt & fresh pepper, to taste

Preheat oven to 375°F/190ºC. Coat a 12-cup muffin tin with nonstick spray. Set aside.

Crack all of the eggs into a large bowl and whisk until blended. Stir in the onions, veggies, and cheese.

Evenly spoon the egg and veggie mixture into the muffin cups. Place in the oven and bake for 15-18 minutes. The muffins are done when a toothpick inserted into their center comes out clean.

🤔We all have that one thing we keep saying we’ll do “someday.” What is that thing for YOU?

What’s one small step you can take today to get there?

Who said getting healthy/fit had to be BORING? 🤔

My FREE Wellness Bingo game makes sticking to healthy habits FUN … and YOU get to choose the prize that motivates you most!

Life’s too short for boring diets and exercise — download Wellness Bingo for FREE here 👉 https://www.fitclinic.us/wellness-bingo-challenge

⭐️🇺🇸Thanking all our military veterans for their service. We appreciate you!

❓MYTH OR FACT ❓

🤔Can decision fatigue be getting in the way of your results?
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🔥FACT🔥

Imagine your mind is a battery — and every decision you make over the course of a day drains it a little bit.

By the end of the day, it gets harder and harder to make good decisions or rely on your willpower.

Psychologists call this “decision fatigue” or “ego depletion.”

You might feel drained … have brain fog … or just plain tired.

That feeling can make your healthy routine feel like a LOT more work than it really is.

And that means it can get in the way of things like your workouts or cooking dinner.

But there ARE a few simple fixes!

1. Set up your schedule so you don’t have to rely on self-control and willpower. You want to make it as easy and automatic as possible.

Have healthy food at home so you are less tempted to order takeout
Keep your workout clothes in the car so it’s easier to hit the studio on the way home
Find a workout buddy (or coach!) to keep you accountable for your late-in-the-day sessions

2. Also, just knowing that this is a “thing” can help you combat it.

When you feel like making not-so-healthy decisions, acknowledge that you probably have decision fatigue. And then take that healthy action anyway (you’ll be glad later).

REFERENCE:
www.medicalnewstoday.com/articles/decision-fatigue
www.nytimes.com/2011/08/21/magazine/do-you-suffer-from-decision-fatigue.html

🥗Oh YES… these crispy chickpeas are going to be your new FAVORITE salad topper!

Chickpea and Spinach Salad
(serves 4)

4 big handfuls baby spinach
2 Tbsp extra virgin olive oil
Juice of 1 lemon
½ tsp sea salt
2 cups (360 g) canned chickpeas, rinsed, drained, and thoroughly dried
1 tsp cumin
1 large avocado, pitted, peeled, and chopped

Place 1 Tbsp of oil and lemon juice in a large bowl and add the spinach, tossing well until all the leaves are coated. Sprinkle in half of the sea salt.

In a large skillet over medium heat, heat 1 Tbsp of olive oil. Add the chickpeas, cumin, and the rest of the salt, until the chickpeas are hot and starting to crisp.

Add the chickpeas to the spinach and toss well. Top with the avocado and serve.

🔥We don’t magically “have” the time to take care of ourselves. If it’s important - we have to MAKE the time.

❓What happens when I miss a workout?

✅The answer: There are two important things to know. First, your body doesn’t deteriorate overnight. So while this won’t completely derail your results ….

Missing a scheduled workout can ABSOLUTELY mess with your mindset and motivation.

One missed workout easily becomes two … which becomes three … and then before you know it, you feel like you’re back at square one, starting over again!

You know the saying: “It’s easier to stay on the wagon than it is to climb back on.” It definitely applies to fitness and any healthy habit.

👉 Here’s how to stop 1-2 missed workouts from ruining your long-term motivation:

Figure out why you missed the workouts (including underlying reasons)
Set goals that actually matter to you (vs the ones you think you SHOULD be working toward)
Find activities you love, or work with a coach who can help you
Do not beat yourself up or overthink it. Just start moving again!

REFERENCE:
www.wellandgood.com/gym-motivation/
www.today.com/health/diet-fitness/skip-workout-stay-motivated-rcna15797

💪The holidays are ALMOST here … and that means just two short months before the end of the year. Are you setting any goals between now and then? ⬇️⬇️⬇️

Who wants to play BINGO?! I just created a FREE "Wellness Bingo" game to make healthy habits FUN.

Comment "BINGO" to grab it 👇

😋Have you ever had kale chips fresh out of the oven? SO GOOD!

Note: it’s normal for kale leaves to cook a bit unevenly — the leaves aren’t always the same thickness and some might be drier than others.

Toward the end of the cooking time, keep an eye on your kale and remove any leaves that look like they might be charring.

Oven-Baked Kale Chips
(serves 4)

1 large bunch of kale, rinsed thoroughly, dried, and stemmed
2 Tbsp avocado or olive oil
Juice of ½ lemon or 1 tsp apple cider vinegar
1 tsp sea salt
1 Tbsp nutritional yeast

Preheat your oven to 275ºF/140ºC and line a rimmed baking sheet with parchment paper. Cut the kale into 2-inch (5 cm) pieces. Set aside.

Pour the oil and lemon into a large bowl and add the kale, tossing with your hands to make sure the greens are well coated. Place the kale on the baking sheet in a single even layer.

Sprinkle the kale with sea salt and nutritional yeast and place in the oven for 10 minutes. Stir and cook for another 8-10 minutes, until crispy. Remove from the oven and enjoy!

👻Your friends at FitClinic hope you have a SPOOKTACULAR Halloween! 🎃

💪“I’m too tired” … “I don’t have the time” … Those excuses don’t stand a chance when you really put your mind to something. YOU’VE GOT THIS.

❓MYTH OR FACT ❓

🤔Working out will help me reach my weight goals.
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🔥FACT🔥

BUT… there are other factors involved!

Exercise can absolutely help you lose weight AND maintain your weight (not to mention all the other amazing benefits it has).

It boosts how many calories you burn in a day – and if you’re strength training during your workouts, it can slightly boost your resting metabolism.

But the key word is “help!”

👉 What you eat also plays a huge role in gaining, losing, or maintaining your weight.

Exercise and diet go hand-in-hand when it comes to managing body weight (and your health!).

REFERENCE:
www.healthline.com/health/exercise-and-weight-loss

👩‍⚖️Instant oatmeal fact: it gets a bad rap because it’s usually also packed with added sugars … but the plain version has about the same nutrients as regular oats!

This recipe will give you the best of both – because you can control the amount of sugar that’s in there!

You can double … triple … or quadruple this recipe and make a bunch of jars ahead of time.

💡Try experimenting with different nuts & berries.

You can even turn this into a breakfast parfait – just add hot liquid, mix in ½ cup (115 g) of plain Greek yogurt and let sit for 1-2 hours (or overnight).

Your dry instant oatmeal jars will keep for 4-6 weeks in a cool, dry place.

Berry-Nut Instant Oatmeal
(serves 1)
½ cup (40 g) instant oatmeal
2 Tbsp freeze-dried strawberry or blueberry
1 tbsp chopped nuts (walnuts, almonds, pecans, etc.)
1 tbsp chia seed
¼ tsp cinnamon (to taste)
½ to 1 tsp coconut sugar, to taste (or other dry sweetener)
½ cup (120 ml) boiling liquid (water or your favorite milk)

Place the instant oatmeal, freeze-dried berries, nuts, chia seed, cinnamon, and sugar in a Mason jar. Seal tightly if you’re making this ahead of time.

When it’s time to eat, simply pour the boiling liquid over the oat mixture and stir to combine. Let sit for 3-4 minutes. Yum!