How To Get Back On Track After You’ve Broken Your New Year’s Resolutions

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

So January 1 is (here), and you started the year off with a clean slate—a fresh perspective to set and tackle your goals, and make 2018 your best year yet. But a few weeks went by and you found your motivation waning and yourself sliding back into your old habits. After all, willpower can only get you so far in achieving your goals.

When the excitement wears off is where the real work sets in. If you promised yourself you’d get back in the gym, finally lose those 20 pounds, get more sleep, or drink more water, here’s how to make sure you stay on track, even if you’ve veered off in the last several weeks.

Set Specific Goals Rather Than Broad Ones

woman thinking

Keeping your goals focused can help keep you focused on your goals, too. Knowing exactly why you want to achieve your goals is the first step to crushing them. “Identify your why and really go into detail, Not like, I want better health. I don’t know what that means. Maybe it’s, I want to keep up with my two dogs or not get tired when I walk.  Post it everywhere and emotionally connect to it. Because let’s be honest: Pizza is going to taste better than chicken any day of the week.

Overcome Your Weight Loss Plateau

Woman tying shoes

The key to losing weight is to exercise intelligently and to truly challenge your body every time you hit the gym. If you do the same workout all the time, you won’t make progress,” says Dan Roberts, celebrity trainer and creator of Methodology X. Once you switch up your workouts and challenge yourself, such as by adding a HIIT routine or using heavier dumbbells, you’ll drop the pounds faster and continue losing weight.

Finally, Enjoy Cardio

treadmill intervals

There’s a reason the treadmill is also known as the “dreadmill”—the seemingly endless run is definitely not something we’d consider fun. Amp up your workout without spending an extra minute on the dreaded machine with one simple trick: All it takes to torch 15 percent more calories on the treadmill is a little incline. The stronger adrenaline boost and higher calorie burn is a great way to get you back on the cardio track sooner than you thought!

Log More Shut-Eye Hours

woman sleeping

According to the National Sleep Foundation, adults need seven to nine hours of sleep a night to function properly. Inadequate shut-eye hours can lead to a decrease in leptin levels, which, in turn, increases your appetite and derails your weight loss efforts. Motivate yourself to get to sleep earlier by changing your environment. If you have trouble sleeping, don’t force it. Get green sheets, as the color provides the best relaxation benefits for sleep. Tart cherry juice contains natural melatonin, and wearing socks to bed keeps body temperature regulated to help you fall asleep faster. I also suggest taking a detox from electronics right before bed since the blue light delays your melatonin production.

Stop Drinking Your Calories

girl sipping soda

Cut out sugary drinks, soda, juices, and especially alcohol. These drinks cause weight gain, bloat, and pack on extra pounds. By simply substituting caloric drinks for water, you can see immediate changes and lose weight over time. If you find water boring, jazz it up with some sliced lemon, lime, oranges, mint or cucumber.

Sign Up At A Gym

hotel gym

Did You Know?: 12% percent of all gym goers sign up in January and it takes 24 weeks for most members to quit, according to the Fitness Industry Association, Whether it’s because the gym is too far or usually too crowded, you can beat the statistics with a few simple tricks. Shop for a gym like you’re shopping for a car. Ask for a free trial and make sure the people at front desk are happy and enthusiastic enough to attract you in. If you’re making the investment to join a gym, you should let it keep you there. Also, ask for free personal training sessions and talk to members to find out what they like about each spot,

Go To The Gym More Often

assortment of gym accessories

If you’re already a member of your local gym, you might set goals to frequent it more often come the new year. To increase your chances of actually sticking to your goals, why not try adopting effective rituals, such as packing a gym bag the night before and placing your sneakers on the side of your bed. Having your workout gear in plain sight and ready to grab and go will make it much easier to pursue your goals.

Drink More Water

drinking water at gym

If you want to stick to something, you have to make it as simple as possible. Complexity is the enemy of execution. Tell yourself, Today I will drink a cup of water before dinner.’Starting small and set a simple goal will make it easier to accomplish.

Sculpt A Six-Pack

woman abs workout

It’s not a myth—abs are definitely made in the kitchen. Protein- and healthy fat-rich foods like lean fish, eggs, beans, and leafy greens into your “diet” will help keep you full while revealing those abs! Replace refined carbs and processed foods in your pantry with these staples to ensure you incorporate them into your “diet”.

Stay Motivated to Work Out

happy woman outside

Before breaking a sweat, take a moment of gratitude for your health. Doing so completely changes the energy of your workouts and can inspire you to push yourself harder.

Clean Up Your Diet

woman buying produce

Diets don’t work, but behavioral change does. When you want to create a meal plan that works, stick to addition rather than deprivation. If (thefood)goes bad, that means it’s good for you. When you go shopping, avoid the bulls-eyed zone, as it is eye level with shoppers. This is where leading brands place items that can run up your food bill. Instead, save money and look up and down for local- and smaller-named brands, which will help the savvy shopper stay within budget.

Cook More Meals At Home

older couple cooking

There Is Good News: cooking a nutritious meal at home doesn’t require hours of slaving away in the kitchen! Even if you have less than a half hour to spare, you can still sit down to a healthy lunch and dinner. The key is to stock up on healthy and nutritious foods that are easily thrown together.  It starts with a store-bought rotisserie chicken, which saves loads of time, and it’s made up of any odds and ends you may have in the fridge.

Unplug and De-stress

yoga man

Vow to “unplug from technology for an hour a day and spend that time reading a real book (yes, they still exist), doing yoga, taking a walk, meditating—whatever relaxes you and makes you happy! The constant attention-grabbing chirping that our phones, tablets, and computers make has an impact on our stress levels, sleep, and perspective. And since stress and sleep both plays a role in health and weight loss, powering down can help you stay trim, too.

Eat More Veggies

gardening vegetables

We all know that vegetables are packed with fiber and essential vitamins and nutrients, but most of us still don’t get enough of the stuff on a daily basis. In fact, according to Health Day, only one in ten Americans eat the daily recommended amount of veggies.

Cut Down On Added Sugars

reading food label grocery store

The sweet stuff has a stealthy way of sneaking into the most healthy-sounding foods (think of: granola and whole-grain bread). So if your sweet tooth kicks in, cutting back on desserts like cookies and ice cream may not be enough. Make sure to actively scan nutrition labels of foods that don’t even taste sweet. Sugar is hiding everywhere—even bacon has sugar in it!  You’ll be able to eat all your favorite foods and strip away unnecessary sugars—losing weight at a rate of up to one pound per day, while still enjoying the sweeter things in life.

Reach Your Step Goal

couple walking dog in nature

If we can sit less and walk more, it’s possible to make great physical improvements. Thankfully, there are so many ways to move more throughout the day: Take the stairs, park your car farther away from your destination, get a standing desk or walk around while you talk on the phone. Get an activity tracker and aim for 10,000 steps each day.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Reasons Why You Should Drink Smoothies

Confession: I used to hate smoothies (still do sometimes). Too much prep (sometimes your girl can be lazy). Too much to clean up (Who else hates cleaning the kitchen after smoothie making?) And I like to chew my food, not sip it. But then my sister bought a Vitamix when my old blender bit the dust, and it changed everything. I wanted to get my money’s worth.

It was an interesting experiment. For one, the smoothies replaced those sugary cereals I was eating. No, they weren’t as sweet as Honey Bunches of Oats, but they were rich and filling. I wasn’t hungry at 10:30 in the morning like most people I honestly don’t wake up until afternoon time I’m a night owl at it’s finest where my night owls at? The smoothie recipes were fun to make.

I started making protein shakes with chocolate-flavored pea protein powder for an afternoon snack.  It’s not a Yoo-hoo by any stretch of the imagination, but it’s still delicious and gives you the chocolate taste you crave. You get used to the taste of plant-based protein and quickly learn how to sweeten it up a bit with a frozen banana or vanilla almond milk. With a protein smoothie in the afternoon, I didn’t need a Philly-style pretzel from Wawa or a Cliff Bar to chase the hunger away.

And if you want to lose pounds, drinking smoothies as meal replacements can be a convenient and delicious way to significantly slash processed carbohydrates and the calories that come with them. A study in Current Nutrition & Food Science found that people who replaced breakfast and dinner with a high-protein smoothie lost over 18 pounds in 12 weeks.

Made right, smoothies are full of water, fiber, and protein, all of which promote “satiety,” or feeling full, and can help us avoid overeating and cut calories, according to Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight-Control Program.

But smoothies boast a tumbler full of other health benefits beyond weight loss, depending on the ingredients you toss in the blender before the blades start spinning. Try the smoothie recipes below, and see 10 surprising reasons to drink smoothies. Get ready to whip up a delicious shake that’ll do your body good.

Boost Metabolism

Woman with water bottleStudies have shown that adding spicy ingredients like ginger and cayenne pepper to a shake can rev up your calorie-burning metabolism. In one study at Purdue University, people who consumed about a half a teaspoon of cayenne pepper in their food burned about 10 more calories in the hours afterward, compared to people who ate the same meal but without the spice. Researchers call capsaicin, the compound in peppers that makes them hot, a thermogenic chemical that not only heats the body but decreases hunger signals in the brain.

Recipe: Tropical Spice Smoothie
½ cup coconut water
2 tablespoons fresh lemon juice
½ ripe avocado
1 scoop vanilla whey protein powder
¼ teaspoon cayenne
2” knob of fresh ginger
1 cup frozen mango.

Makes 2 servings.

Ease Arthritis Pain

Woman with arthritis

Aching from osteoarthritis-related knee pain? Muscles sore after a strength-training workout? Try a smoothie made with tart cherry juice, which has been shown to reduce inflammation and joint pain.

Recipe: Almond Cherry Bomb Smoothie
½ cup frozen bing cherries
½ cup tart cherry juice
1 cup Greek yogurt
2 tablespoons almond butter

Makes 2 servings.

Reduce Alzheimer’s Risk

woman working during daySeveral studies have suggested a possible link between eating blueberries and improved memory and a reduced risk of Alzheimer’s disease. Scientists believe the anthocyanin antioxidants in blueberries may protect neurons, improve brain cell communication, and enhance blood circulation to the brain. This smoothie recipe contains other ingredients (spinach and turmeric) known to support cognitive function, making it a smart choice for boosting brainpower.

Recipe: The Einstein Smoothie
1 cup frozen blueberries
1 cup water
½ cup spinach
½ cup Greek yogurt, plain
1 teaspoon matcha powder
½ teaspoon turmeric
¼ cup coconut milk
ice as needed

Makes 2 servings.

Rebuild Your Gut After Taking Antibiotics

Flat absAntibiotics create a lot of collateral damage at the same time they’re eradicating the bacterium they are prescribed to kill. They destroy much of our helpful gut microbiota, which in turn causes mild diarrhea. But sometimes the widespread reduction in microbiota by antibiotics allows a more harmful bug–Clostridium difficile—to take over. C-diff can cause severe diarrhea and even a life-threatening inflammation of the colon. It’s especially dangerous in the elderly. There’s clinical evidence that repopulating the gut with “good bugs” by taking probiotics could help prevent C-diff in people taking antibiotics. Kefir, used in the good-gut-bug-building smoothie below, is one of the best probiotics (yogurt is another) and perfect for smoothie blends.

Recipe: Gut Punch Smoothie
½ cup plain full-fat kefir
1 cup frozen raspberries, peaches, strawberries
½ tablespoon flaxseeds

Makes 1 serving.

Crush Cravings

Pastry shop

Apple cider vinegar and cinnamon have been shown to stabilize blood sugar and keep cravings for carbs at bay.

Recipe: Cinnamon ‘n’ Cider Smoothie
1/3 cup coconut water
1 tablespoon apple cider vinegar
1 teaspoon vanilla extract
½ cup plain Greek yogurt
½ teaspoon cinnamon
½ apple, chopped
four ice cubes

Makes 2 servings.

Lower Blood Pressure

Woman checking her blood pressureEating foods rich in potassium is a natural way to lower blood pressure because the mineral tempers the effects of sodium on the body and also eases tension on blood vessel walls. Among the best high-potassium ingredients for smoothies are bananas. One study found that eating two bananas a day can drop blood pressure by 10 percent. But before you go ape with bananas, check with your doctor. Potassium can be harmful to people with kidney problems, and it may interact with certain medications. Then try this blood pressure-lowering smoothie, which also contains vitamin C, a powerful antioxidant that neutralizes free radicals and relaxes the walls of your blood vessels.

Recipe: Berries and Banana Smoothie
½ cup almond milk

½ cup strawberries, sliced

½ medium frozen banana

1 kiwi, peeled and chopped

1 teaspoon ground flaxseeds

Makes 2 servings.

Beat Diabetes

DiabetesIf you are worried about prediabetes, this is an ideal breakfast smoothie to replace a bowl of sugary cereal or sweetened yogurt. It tastes like an apple pie, but it keeps blood sugar levels stable with cinnamon, eight grams of fiber, and muscle-building protein. What’s more, it contains EGCG, a catechin from matcha powder that stimulates cells to release fat.

Recipe: Apple Cobbler Smoothie
1 apple, cored and chopped

1 cup kale, deveined

1 cup unsweetened almond milk

1 teaspoon matcha powder

1 scoop plain plant-based protein powder

cinnamon and nutmeg to taste

Makes 1 serving.

Look Younger

Woman looking in mirrorThis smoothie is a dermatologists’ favorite because it’s loaded with beta-carotene, which the body converts to vitamin A. This vitamin protects the skin from UV ray damage, potentially keeping skin supple and youthful-looking. The beta-carotene in The Young Bunny smoothie comes from two ingredients, carrots and apricot. We’ve added honey and cinnamon, which have also been shown to help with skin repair.

Recipe: The Young Bunny Smoothie
½ cup plain full-fat Greek yogurt
½ cup grated carrot
1 dried apricot half, diced
1 fresh apricot, pitted and chopped
1 teaspoon local honey
1 teaspoon cinnamon

Makes 2 servings.

Stay Awake

A smoothie made with chilled coffee or cold-brew coffee, banana, and protein powder will not only give you an energy boost at 10 a.m., but it’ll also keep your belly satisfied until lunchtime.

Recipe: The Cold Snap Smoothie
½ cup coffee, cooled or cold brew coffee
½ cup 2% milk
2 Tbsp natural peanut butter
1 medium frozen banana
1 scoop whey protein powder
4 ice cubes

Makes 2 servings.

Go to Sleep

Sleeping woman

Cherries and tart cherry juice are concentrated sources of melatonin, a popular natural sleep aid. Try this simple concoction as a late evening snack, and you’ll drift off easily.

Recipe: The Snoozie Smoothie
¾ cup tart cherry juice
1 cup vanilla Greek yogurt
4 ice cubes

Makes 2 servings.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions, comments or concerns please feel free in reaching out and I will be more than happy to answer any questions you may have. If you have general questions you can find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you know is looking for one on one coaching please feel free in reaching out you can always comment on this post or you can email me if neither is your thing you can always reach me on all of my social media which is linked down below.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

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Bedtime Snacks

It’s a conundrum most people face when they’re trying to eat healthy: You’re starving right before bed, but you don’t want to eat something that will derail your “Diet” ( Like a tasty cake). Turns out, going to bed hungry could actually hurt your weight-loss efforts. A rumbling tummy means an unrestful sleep, and a likelihood that you’ll wake up starving, you’ll make unhealthy breakfast choices (and poor food choices for the rest of the day). Plus, sleeping Is an essential key to slimming down; researchers have found that sleeping five or fewer hours a night Increases your chances of gaining weight! Making matters worse, sleep deprivation stimulates the hormones that regulate hunger, meaning you crave high-calorie junk food the next day. It’s better to get a good night’s rest and go to bed on a satisfied stomach.

Snacking: When It comes to snacking within an hour or two of your bedtime, there are a few things to consider: First, research does link late-night calories to the potential for weight gain. One study found that eating right before turning In can make your snooze time more restless, and that sets you up for fatigue and bingeing the next day. Also, late-night noshing tends to be associated with stress eating, which leads to overindulging In high-fat comfort calories.

On the other hand, trying to catch shuteye when your stomach Is making scary growling sounds Isn’t a smart Idea, either. Your sleep quality will suffer, and you’ll feel tired and famished In the morning…both of which can lead you to overdo It and mess up your healthy-eating plans. The solution: Reach for one of these low-calorie, sleep-inducing snacks that won’t have you wake up feeling bloated or guilty.

String Cheese

Okay,  I know It’s processed, but hear me out: One serving of this snack contains filling protein and fat, so you feel satiated…and It only packs about 80 calories. Cheese also packs the amino acid tryptophan (Tryptophan is an α-amino acid that is used in the biosynthesis of proteins. It contains an α-amino group, an α-carboxylic acid group, and a side chain indole, making it a non-polar aromatic amino acid), which may help make you drowsy.


Who doesn’t love turkey? Turkey Is loaded with sleep-Inducing tryptophan ( Even though In recent years there has been some debate Is tryptophan Is actually the cause of sleepiness after Thanksgiving dinner)  My personal opinion I don’t think It’s the tryptophan I think It’s the amount of food you eat during Thanksgiving dinner. Because I never personally felt tired after eating turkey only after a bigger meal and low-fat, high-quality protein. A few slices won’t run you more than 100 calories. Choose quality turkey. Don’t go with deli turkey because It’s more processed and loaded with crap than the other stuff.

Apple and Peanut Butter

Apples and peanut butter have been a favorite snack among “Dieters” for years. Apples have lots of fiber and a satisfying crunch ( the crunch will resemble a chip just without all the junk chips bring). The protein In the peanut or almond butter also fills you up without feeling heavy In your stomach.

If you aren’t an almond butter or peanut butter kind of person here Is a recipe for protein vanilla almond yogurt dip.

Recipe:  Ingredients: 1/2 cup Justin’s Almond Butter

1 cup plain greek yogurt (vanilla)

1/2 teaspoon (cinnamon) or to taste

Directions: Combine all Ingredients In a mixing bowl and stir until well combined. Serve with fruit, graham crackers, pretzels or the dipper of your choosing!

Chocolate Pudding

This one Is pretty simple and straight- forward. You want to look for low-fat chocolate pudding. You want to look for chocolate pudding that Is low to no sugar. Because when It comes to low fat the products usually tend to be higher In calories and In sugar. If you love or like chocolate pudding here Is a recipe just for you.

This recipe Is best made earlier In the day so It will be ready for your bedtime snack.

Recipe: Ingredients:

  • 2 cups almond milk (or milk of choice OR canned coconut milk)
  • heaping 1/8 tsp Himalayan salt
  • 1/4 cup Dutch cocoa powder
  • uncut stevia to taste OR 1/3 cup sugar, pure maple syrup, or honey
  • 1/2 cup milk of choice + 3 tbsp cornstarch (such as Rapunzel non-GMO) – Readers reported success with arrowroot, although I have not tried it
  • optional 3.5 oz chocolate chips or broken-up bar
  • 3/4 tsp pure vanilla extract

Directions: Heat the 2 cups milk of choice In a saucepan with the salt, cocoa powder, and sweetener. Meanwhile, whisk the cornstarch and 1/2 cup milk In a small bowl until dissolved. When the 2 cups milk are warm, add the cornstarch mixture and bring to a boil. Once boiling, stir constantly for 2 minutes. Lower to a simmer for an additional minute, then turn off the heat. Once the heat Is off, stir In the vanilla and broken-up chocolate pieces until the chocolate melts. Transfer the pudding to the refrigerator to thicken. It gets thicker the longer It sits and will be ready to consume after a few hours or overnight.  

Cottage Cheese

I personally don’t like cottage cheese but you can’t deny the health benefits It brings. Cottage cheese Is almost the perfect bedtime snack. It’s rich In casein protein, a slow-releasing protein that keeps you full overnight and will help you repair muscles while you get your beauty rest. Plus, It contains the sleep-inducing tryptophan to help you fall asleep.

Chocolate Milk

Chocolate milk before bed might just bring you back to your childhood when you would have a glass right before bed to help you sleep. Chocolate milk may seem like a sweet Indulgence, but It’s actually an Ideal weight-loss beverage. The calcium can help melt belly fat; researchers found that people who consumed 1,000 mg more of calcium lost 18 pounds of flab, and the Important nutrient gets absorbed better thanks to milk’s vitamin D. The protein content Is filling, and It can be especially helpful If you’re an evening exerciser: research suggests that low-fat chocolate milk Is a good beverage to help you recover after a sweat sesh. And the old wives’ tale Is true: a glass of milk makes people sleepy, thanks to the tryptophan. Just be sure to choose a brand that doesn’t have too much-added sugar or use high fructose corn syrup as an Ingredient even though In recent studies It shows that high fructose corn syrup may not be as bad for you as regular white sugar.


Kefir Is a sour-tasting drink made from cow’s milk fermented with certain bacteria. Kefir may be the key to losing weight could be In your gut — literally. More and more research Is pointing to the relationship between your gut bacteria and weight. Kefir, a fermented milk product, Is packed with probiotics to keep your gut bacteria happy and de-bloat your stomach. Since Kefir Is dairy, It also has tryptophan to help you fall asleep and slimming calcium.


If you’re craving something salty, munch on some almonds. At 5 grams of protein a serving, they’ll help you repair muscle overnight, and the fiber will keep you satisfied. Plus, almonds are a fat-burning superfood: One study found that overweight adults who ate ¼ cup of almonds for 6 months had a 62 percent reduction In weight and BMI.

Final Thoughts

Yes, these are snacks that are for bedtime. I don’t recommend eating these things during the day since some of these things contain tryptophan. But If you want to eat these things anytime you can. Again like I mentioned above I don’t think tryptophan Is what makes you tired but then again everybody Is different so here Is your friendly warning.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

➡️Where you can follow me⬅️

Check me out on Medium:

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)