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Habits? How long does it take?

How Long Does it Take to Create a Habit

Good morning, KCF Family! A while ago I read something that absolutely blew my mind! It actually made me step back and rethink some of the things I’ve been taught. Exactly how long does it take to create a habit? It’s a question researchers have been trying to answer for years. We’ve heard everything from 3 weeks to 90 days to even longer! But … what if that’s the WRONG QUESTION? What if instead, we ask: how many “repetitions” of an action do you have to do before it becomes a habit? This is SO POWERFUL because it is more action oriented. It takes you out of the “passive” mode of waiting for time to pass … to being in charge of the process. After all, it’s the ACTION that helps rewire your brain for success. Studies have shown that your brain can physically change in just a couple of months (and maybe even a few weeks) when you learn new things or create new habits. This is called neuroplasticity, and it’s a new area of brain science. Years ago, scientists believed that the brain was static – once you reached a certain age, there was no way to change it. Well, that’s been tossed out the window, as researchers have found that adults have been able to physically change their brains based on their actions. For example: taxi drivers who have to navigate city streets have changed the area of their brain that involves spatial awareness. Pretty amazing, right? And if it works for navigation, it definitely can work for creating healthy habits and a positive mindset! There’s a specific process called REACH to help “rewire” your brain (aka create new neural pathways in your brain). Here’s the process: ●      Repetition. The more reps of an activity you do, the more likely rewiring will occur. ●      Effort. You have to put in some work (and enthusiasm!) to make rewiring happen. Just going through the motions doesn’t count. :)  ●      Attention. Being “in the moment” as you’re doing the activity – paying attention to all that’s required – also helps the rewiring process. ●      Complex Activities. The more involved/challenging your habit/activity, the more your brain will rewire (i.e., learning to speak a new language requires more rewiring than drinking a glass of water first thing in the morning). ●      Health. The healthier your body and brain are, the more ready your brain is for change. So, lay the groundwork for change by getting exercise and sleep, and eating a healthy diet. Then … start working on those reps! There aren’t any hard and fast rules about how long this process takes – but the easier a habit is (like drinking a glass of water when you wake-up), the fewer reps required. And the more challenging a habit is (planning your meals ahead of time), the more reps it might take. Personally, I find this idea of repetition so much more empowering than waiting around for a habit to “stick.” Being intentional about getting those reps in puts you closer and closer to making that activity part of your lifestyle. Let me know if you need help carving out goals or healthy habits. Make it an amazing day!

Karina Cross - Master Trainer ACSM ALPOFI TRX IHP ASFA Owner Karina Cross Fitness Co-Founder Forever Fit, LLC

My Human friends!

I’ve got something exciting for you today that can literally help you speed up the path to reaching your goals.

It’s all about this ONE thing that has the power to completely transform your life … and the good news is that you have a LOT of control over it!

Have you figured out what this “thing” is yet!?  It’s your HABITS!

The habits you keep will make or break your success.

They can either set you up for success or keep you “stuck” in a never endI lay out my entire system for you … and it’s complete with a printable habit checklist. You can get it right now as my gift to you here:ing loop of frustration (and no one wants that). It’s time to break the cycle …

And it’s actually a LOT easier to establish healthy habits than you think!  All you need to do is follow a proven SYSTEM!

That’s why I created my brand-new FREE ebook, the Ultimate Habit Checklist & Mini Guide! I lay out my entire system for you … and it’s complete with a printable habit checklist. 

An interesting study a few years ago found that as many as 45% of the things we do every day are habitual.

That’s pretty crazy when you think about it …

That means almost half of what we do every single day is done pretty much on autopilot.

What if, over time, you could upgrade your 45% so that it helps you achieve your goals, instead of holding you back?

I’m talking about changing small everyday activities to help you:

●      Live a healthier and more active lifestyle

●      Eat better quality food that makes you feel good

●      Feel more positive and confident

●      Have more energy

●      Develop deeper and stronger relationships

In The Ultimate Habit Checklist & Mini Guide, I outline a simple process to make that happen. In fact, “simple” is the operating word here because the goal is to make it as easy as possible! Committed to Your Success, Karina Cross - Master Trainer ACSM ALPOFI TRX IHP ASFA Owner Karina Cross Fitness Co-Founder Forever Fit, LLC


Ask Karina or Christin at the front desk.

It's Foodie Friday With Christin at Karina Cross Fitness

It's summer time and time to incorporate the best of al fresco dining. It's such a great time to take advantage of fresh, in-season ingredients while maintaining the integrity of healthful, power-packed meals. Southwest Style Cobb Salad with Smoky Chipotle Dressing

SERVES: 8 PREP TIME: 20 min COOK TIME: 20 min CALORIES: 491 Ingredients 2 lbs Chicken breast 1 cup Best foods organic spicy chipotle mayonnaise 8 cups Romaine lettuce, roughly chopped 4 pieces thick cut bacon, cooked and chopped 1 cup cherry tomatoes, halved 1 cup corn, cooked from a cob, warmed from frozen or drained from a can 1 ripe avocado, thinly sliced 1/2 cup black beans, rinsed 1 cup pepper jack cheese, cubed 1/4 cup fresh cilantro, roughly chopped 1/2 cup green onions, roughly chopped 4 eggs, hard boiled Smoky Chipotle Dressing 1/2 cup Best foods organic spicy chipotle dressing 1/4 cup Olive oil 1/4 cup Fresh chopped cilantro 1/3 cup Fresh squeezed lime juice 1/4 tsp Freshly ground pepper 1/2 tsp Smoked paprika 1/2 tsp Cumin 1 tsp Honey (optional) Method In a small bowl add all ingredients for the chipotle dressing, whisk until smooth and set aside. *Can be stored in an airtight container for 1 week in the refrigerator. Heat grill on high for 10 minutes. Prepare chicken breasts by trimming excess fat. Dredge the chicken in Best Foods Organic Spicy Chipotle Mayonnaise until completely coated. Generously season with freshly ground pepper and place on hot grill. Reduce heat to low and cook without turning for 5-8 minutes. Flip chicken and continue cooking, rotating frequently, until the internet temperature reads 165°F with an instant read thermometer. Remove from grill and set aside. To assemble the salad, simply layer all ingredients starting with the romaine lettuce. Thinly slice the chicken breasts and lay on top. Add dressing to the salad or serve on the side and enjoy! Grilled Curry Chicken Salad with Herbed Vinaigrette

Herbed Vinaigrette 1 Small shallot, chopped 3/4 cup Olive oil 1/4 cup Rice vinegar 1 tsp Dijon mustard 1 tsp Honey 1 Garlic clove, smashed 1/2 tsp Salt 1/4 tsp Black pepper 1/4 cup Packed cilantro 1/4 cup Torn mint leaves Salad 2 Boneless skinless chicken breasts 1 tbsp Olive oil 2 tsp Curry powder 2 tsp Salt 1 tsp Black pepper 4 cups Spring greens 1 Mango, sliced Pickled onions 4 oz Chevre goat cheese 1/4 cup Cilantro leaves 1/4 cup Torn mint leaves In a small blender combine all salad dressing ingredients and blend until smooth. Will store up to a week in fridge a tightly lidded container. Preheat grill to low. Combine olive oil, salt, pepper and curry powder in a small bowl. Rub chicken breasts with curry powder mixture and set on grill. Allow to cook until chicken is just cooked through, turning often to avoid drying out. Once finished slice into thick slices. On two plates divide the spring greens, prepared chicken and remaining ingredients. Toss with a generous amount of dressing and serve immediately! Blackberry Chèvre Sala


12 oz Arugula

3-4 oz Chèvre goat cheese 2 cups Blackberries 1/4 cup Pistachios, shelled Honey mustard dressing 2 tbsp Stone-ground mustard 2 tbsp Honey 1/3 cup Rice vinegar 1/2 cup Extra virgin olive oil 1/2 Small shallot, minced (2 tbsp) 1 tsp Salt 1/2 tsp Pepper For the Dressing: Whisk all ingredients in a small bowl until the oil and vinegar emulsify. **If you own an immersion blender, you can pulse the dressing a few times to make it creamier. Don't pulse to much or you will loose the integrity of the mustard seeds. For the Salad: Toss the arugula, goat cheese, blackberries and pistachios with the honey mustard dressing, and serve. 

Grilled Shrimp Salad

Dressing 3/4 cup light olive oil 1 cup packed cilantro leaves 2 limes juiced 2 chipotle peppers in adobo sauce 1/2 teaspoons salt 1/3 cup apple cider vinegar 3 tablespoons honey Salad 2 Romaine lettuce hearts roughly chopped 1 (14 oz) can black beans drained and rinsed 1 avocado diced 2 ears of sweet corn shucked (or 1 (14oz) can corn, drained, rinsed) 1/2 red onion thinly sliced 1 pint cherry tomatoes halved 1/4 cup black olives 1 - 1 1/2 lbs large shrimp deveined Instructions Add all the ingredients to a medium sized glass jar. Using a immersion blender, blend until combined. Alternatively, you can use a stand blender for this step. Set dressing aside. Heat a gas or charcoal grill. Marinate the shrimp in a bowl with 1/4 cup of the dressing for 15 minutes. Thread the shrimp onto metal skewers. Lay the shrimp and corn cobs on the hot grill and cook until cooked through (the flesh of the shrimp will turn opaque) and grill marks form, about 2 minutes per side. Rotate the corn a few times during this time. Remove both and set aside.

Cut the corn kernels from the cob. To prepare the salad, add the lettuce, black beans, avocado, corn, onion and tomatoes to the bowl with the dressing. Toss to coat well, then transfer to a serving bowl or platter. Top the salad with the shrimp and serve. Nutrition Facts Grilled Shrimp Salad Amount Per Serving Calories 541 Calories from Fat 315 % Daily Value* Fat 35g54% Saturated Fat 5g25% Cholesterol 476mg159% Sodium 1676mg70% Potassium 531mg15% Carbohydrates 18g6% Fiber 4g16% Sugar 12g13% Protein 40g80% Vitamin A 445IU9% Vitamin C 36.2mg44% Calcium 296mg30% Iron 5.1mg28% * Percent Daily Values are based on a 2000 calorie diet. 

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