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February Fitness Tips

Michelle Walker, base fitness specialist

Michelle Walker, the base fitness specialist with the 169th Force Support Squadron at McEntire Joint National Guard Base, South Carolina Air National Guard, August 28, 2019. (U.S. Air National Guard photo by Master Sgt. Caycee Watson)

MCENTIRE JOINT NATIONAL GUARD BASE, S.C. --

1. Visualize a list of goals:  Seeing is believing. Create a list of the fitness goals that you want to hit this year. Once you see this written down, visualize it in your head. This will help you get a routine going. Put them on your fridge to keep yourself accountable.

2. Beat your excuses:  We have heard almost all of them that are out there. Before you know it, they all pile up. Don’t let one tough day or moment take you off track from your goals. Life can be stressful. Try to reward yourself at least once a month. Go to the movies, eat at your favorite restaurant, get a massage, etc. It is important to do what makes you happy!

3. Sign up for a race:  This is a great way to keep you motivated. Sign up for a race of some sort, they are everywhere! 5Ks are great or even a Half Marathon!

4. Be realistic:  This is very important to consider when setting goals. Not everyone is going to lose 10lbs in a month. Know your body and what goals you can accomplish realistically. This will keep you motivated to reach your daily/weekly/monthly/year goals. Set your big goals but then break them down into what you want to accomplish each month, week or even day.

5. Log your activity:  Make sure you are keeping track of your activities. This is important to see your progress and improvements. There are several apps out there to make this a little easier for you too.

6. Drink water!  Drink plenty of water throughout the day to fend off the sensation of thirst which we often mistake for hunger. Keep a full water bottle on you at all time to avoid getting dehydrated and sick.

7. Buy some new gear:  What better way than getting you something to keep you motivated to continue your fitness journey. 

8. Meal Prep:  This takes a little bit of time, but you will thank yourself later! Make batches of healthy meals that you can refrigerate or freeze and pull out when you’re in a time crunch. This is a great alternative to quick and unhealthy food options.  This will also save you lots of money and keep that budget for the New Year on track too!

9. Don’t get caught up on the scale:  Remember, it isn’t what you weigh. The ratio of muscle to fat is far more important than the scale can reveal. Don’t beat yourself up if you aren’t seeing the numbers on the scale that you would like to.

10. Mix it up:  Try a new workout, or group training.  This is a great way to switch up your routine and get out of your comfort zone a little bit.

11. Hang in there:  Nobody is perfect.  Mis-steps are bound to happen along the way. We are only a month into the New Year, so YOU got this!

Best-Ever Egg Muffins:  Egg muffins are one of the best healthy breakfasts for meal prepping because you easily make a big batch of them at once and they will keep in your fridge for up to a week.

Yields: 12 servings

Prep Time: 0 hours 10 mins

Total Time: 0 hours 55 mins

Ingredients

Cooking spray

3 slices turkey bacon

1 small yellow onion, chopped

1 red bell pepper, chopped

2 c. chopped baby spinach

6 large eggs

3 tbsp. milk

1/4 tsp. paprika

1/2 tsp. garlic powder

Kosher salt

Freshly ground black pepper

1/2 cup shredded mozzarella 

Directions

  1. Preheat oven to 350º and grease a 12-cup muffin tin with avocado or coconut oil cooking spray or coconut oil. In a large nonstick skillet over medium heat, cook turkey bacon until crispy, 6 to 8 minutes. Drain on a paper towel-lined plate, then crumble. 
  2. Add onion and bell pepper to skillet and cook until soft, 5 minutes. Add spinach and cook until wilted, 2 minutes more. 
  3. In a small bowl, whisk eggs, milk, paprika, and garlic powder and season with salt and pepper. Fold in cooked vegetable mixture, turkey bacon, and mozzarella. Pour mixture into prepared muffin tin.
  4. Bake until cooked through and golden, 30 to 35 minutes. 
  5. Let cool, then store in the fridge in an airtight container until ready to eat.