Hello! Hello!! It's ThursYAY baby :D
How are you? How's your week going?! I hope you're making this a productive week, especially if you ate loads of calories on Valentine's Day :D All the more reason to get in a good sweat session (or 2...lol) before the weekend! Lets do this!!
Today's post is how to get a fabulous body no matter what your age! How do we keep lean and fit long into our golden years? Can we still get a fabulous body even if we're flashing a senior citizen card?! YES!!! The strategy is doing it with intensity. You can make 80 look like the new 60 if you're smart about your lifestyle choices and approach them, particularly exercise, with intensity.
We may have received a certain genetic package from our parents, but it's not our fate to be governed by it. We can change the expression of genes through lifestyle choices, none more powerful than eating clean and intense, strenuous exercise.
The following are 5 strategies you can incorporate into your next workout...to drive the power of your workout to a higher level, get more work done, lift heavier, sweat more, and think about your movements. All these bring added value to your training! Lean body, here it comes!! :D
1. Include all 4 varieties of exercise in your training.
- Aerobic exercise to increase or maintain aerobic capacity.
- Strength training to build and maintain muscle.
- Balance activities like rebounding or training on a Bosu to build core strength, a combination of strong core muscles and a sharp nervous system.
- Flexibility to remain limber and agile and on your feet, well into your later decades.
2. Focus on regular strength training and strive for muscle failure.
Regular strength training is also cardiovascular training. It offsets the steady decline in muscle mass and metabolic rate that commences in our 30s. Only progressive strength training, performed 3 to 4 times per week, will help build muscle and brain mass. You must train to the point of muscle fatigue and failure. The weight should be heavy enough to challenge you. You need to feel the burn and be out of breath when done.
3. High-intensity interval training is king.
Incorporate varied rates of exercise into your workout. High-intensity interval training repeatedly proves it's 1 of the best ways to challenge you aerobically and muscularly. HIIT works your aerobic and anaerobic systems at the same time, engaging your complete physical self.
Results speak loudly. By adding even 1 sprint of 30 seconds into your cardio, human growth hormone peaks and stays that way for several hours afterward. HGH is the surefire, turn-back-the-clock, fat-burning agent produced naturally by the body that ensures a lean physique. That's likely the reason it has been manufactured synthetically, but the Food and Drug Administration doesn't approve taking HGH for these purposes. Instead, make your own. Train hard and in intervals.
4. Put your mind into the muscle.
Engage your mind in your training. When you're mentally present for reps, sets, steps and strokes, physical payoffs are far greater. This is because we now know that the brain is plastic, meaning it can change. In Dr. Norman Doidge's book The Brain That Changes Itself, he reveals that just thinking about an exercise changes your brain structure as if you were doing the movement. "Each thought actually changes the structure and function of your brain by affecting the neurons at the microscopic level," he writes.
Another way to increase the intensity of your workout is to bring your brain along for the ride. When performing leg extensions, think of the explosive power of those legs and all that blood you're pumping to your heart and back to the quads. Approach physical exercise with a seriousness of purpose.
5. Eat clean.
Diet provides the greatest influence on health. Follow up your ferocious efforts in the gym with clean fuel for maximum benefit. Don't waste all that effort on junk! Fuel up smart ;)
Now that you've read this, incorporate these strategies into your next workout! How about doing that workout before going to sleep or tomorrow?! Just do it :D
If you have ANY comments about this post...don't be shy...bring them on!!!
Have a FITastic weekend! See you right back here on Monday. HAPPY ThursYAY!!
Hi there! HAPPY MonYAY!!
How are you doing? How's your week going?! What goal do you plan to accomplish this week? Need some motivation?! Say these words and write them down: I LOVE myself, so I'm going to work on.....then fill in the blank. You should LOVE your body no matter what but there's always room for improvement. No one is perfect...lol :D So, go ahead and take a minute to fill in the blank. Let your positivity flow! The power is in your hands!! You can choose to be a work in progress or make excuses ;) I want to feel good about myself (actually, I want to feel empowered and bada**...lol), so I work on my fitness and health. Once you fill in the blank, you shouldn't have trouble deciding what goal you plan to accomplish this week!! Bring it on!!!
Since Valentine's Day is this Wednesday, I'm posting a HEART Healthy Recipe. I think you'll LOVE it! I don't know anyone who doesn't enjoy Mexican food!! By the way, I'll stop saying "LOVE" so often after February...lol! Until then, I'm having fun with it :D
Refried Bean Tostadas With Pico De Gallo
8 corn tortillas
2 tsp. canola oil
4 plum tomatoes
1 small jalapeno
1/2 small red onion
2 tbsp. fresh lime juice
1/4 c. chopped fresh cilantro
1 can refried beans
shredded romaine lettuce
1. Heat oven 425 degrees F. Brush the tortillas with canola oil. Place on baking sheets and bake until just crisp, about 8 minutes, flipping halfway through. Transfer to a paper towel-lined wire rack to cool and harden.
2. Meanwhile, transfer the refried beans to a microwave-safe bowl and cook on high until heated through, 1 minute, stirring halfway through. In a medium bowl, toss together the tomatoes, jalapeno, onion, lime juice, and 1/4 teaspoon each salt and pepper. Fold in the cilantro. Top the tostadas with the beans, tomato mixture, and lettuce, if desired.
The recipe is a vegetarian take on a delicious Mexican favorite that you can easily LOVE and enjoy any night of the week. What do you think? It looks yummy, right?! I'll be making this for my family on Valentine's Day :D
Have a productive week! Have a HAPPY Valentine's Day!! Be good!!!
I'll be right back here on Thursday ;)
Hey! Hey!! HAPPY ThursYAY :D
How are you doing? How's your week going?! I hope you're making this a productive month so far! Are you getting your sweat on and crushing your current goal(s)?! Remember...any type of physical activity that gets you off of that couch and sends your blood circulating is going to help ;) There's evidence that even exercising for 10 minutes at a time still delivers long-term health benefits! Opportunities to move are all around us and the fitter you get, the more you want it!!
The best type of exercise is the kind that you like because that's what you'll most likely stick with. Have you ever used Slam Balls? If not, I've got you covered!! Today's post is about the gym ball that'll give you a cardio strength power packed workout!!! YES, please :D
You've probably seen Slam Balls at the gym and figured they were Medicine Balls. But discover the toning tricks that only Slam Balls can do and you'll be hooked on this cardio-strength exercise tool! I got 1 of these for Christmas and I LOVE (February is full of LOVE...lol) this miracle worker!! :D Unlike other exercise balls, Slam Balls are made for both weight lifting and throwing and are built to take a beating with a little bounce rather than a thud. That rebound helps give your reps a faster rhythm and a fiercer fat burn. I feel more powerful and bada** when I train with my Slam Ball 3 days a week :D Each throw is a full-body strength and cardio workout. You have to go from squatting low to holding the ball high and because you have to generate much power to throw it from overhead back to the ground, you involve every muscle and spike your heart rate.
Overhead Slam How To:
Start standing with the ball on the floor just in front of you. Keeping your back straight, squat down, pick up the ball off the floor and stand up with the ball over your head (use your legs and hips to "jump" the ball up over your head, like a barbell clean) then slam the ball back down to the ground as hard as you can. Catch it on the bounce and repeat.
- Use a 6 to 8 pound ball for beginners.
- Use a 10 to 12 pound ball for intermediate exercisers.
- Use a 16 pound (and up) ball if you're advanced.
SLAM BALL WORKOUT
15 Overhead Slams
15 Push Ups
15 Overhead Slams
15 Tricep Dips
15 Overhead Slams
Repeat 3 to 5 times.
There's more you can do with this ball than just slams. You can move in any direction with it as you target multiple muscles and improve your balance and coordination. I suggest starting with the above workout and focus on form. As you become more experienced, up the weight and get more creative :D
If you want to purchase a Slam Ball, they're easy to find. My husband bought my ball at Target for $30.00. So...are you ready to tone and torch? Game on!!
Enjoy the rest of this week! Be FITastic :D I'll be right back here on Monday!!
Hello! Hello!! HAPPY Monday :D
How are you? How was your weekend?! I just got back from Southern California and I'm super glad it's the beginning of another week! What is it about road trips and food?! :D It feels like I gained 5 pounds over the weekend...lol!!! I'm home now and I plan on burning those extra calories baby!!!!
Today's post is on Meditation. Do you meditate? Or do you feel that it's just not for you?! I've done meditation in the past but I really jumped in the game recently and I absolutely LOVE this powerful practice! I'm finding that when done daily, meditation has life-changing benefits!!
Meditation is also vital to maximizing your workout. It makes you not only calmer and happier but also stronger. Meditation can be done anytime and anywhere, even on a commute if you have 5 minutes to focus on your breath. I could post a book on meditation but I'm going to keep it short ;) I found the following article in Shape Magazine and want to share it on here. NOTE...even though the article was published in Shape Magazine, doesn't mean that meditation is for women only! Men meditate too!! I know a few men who meditate and can I just say that they're Rock Stars :D
GET YOUR HEAD IN THE GAME
Article by: Clint Carter
There's more to meditation than simply chilling out and you'd be smart to use its powers to make your mind and body fitter. In fact, recent research in the journal Frontiers in Human Neuroscience found that just a few weeks of meditation can thicken your brain stem and increase your gray matter. This makes it increasingly clear that the mental exercise strengthens your brain and nervous system the same way lifting weight strengthens your muscles--with practice and consistency.
That's likely why meditation is becoming so popular with athletes looking for an edge. In a study published in the Journal of Cognitive Enhancement, college football players who spent 12 minutes or more a day doing mindfulness meditation had better attention skills after a month of grueling preseason training than those who practiced for less time. Meditation also helps you stay calm under pressure: "Being present and focusing on breathing helps me when I'm anxious about a game," says Atlanta Dream point guard Layshia Clarendon, who meditates before warming up for WNBA games. "Understanding that you can relax your body even when things are tough--that really helps you rise to the moment."
So are you ready to elevate your mind and boost your body in just minutes a day? Here's everything you need to know.
- It's a cinch to plug in.
A guided-meditation app (there are more than 3,900 available; we like Headspace) or a trained instructor (search for venues at meditationfinder.com) can help you get started. Eventually you may decide to do it on your own. Clear your mind by directing all your attention to your breath, says Laurie Cameron, a mindfulness coach and the author of the upcoming The Mindful Day. "Focus on the air coming into the body and then going out." Begin with five-minute sessions a day and after a month or so, scale up to 10 minutes or more, Cameron says. "It's just like working out: Whatever you put into it, you'll get out of it."
- Your focus will become sharper.
By strengthening your prefrontal cortex, the area of the brain used for planning and decision-making, meditation makes it easier to lock in on what you're doing in the moment, Cameron says. "So when you're playing tennis or trying to keep the beat in dance cardio class, you can actually sustain your attention," she says. In fact, a study from the International Journal of Psychophysiology last year found that long-term meditators were less than half as likely to make mistakes on computerized tests designed to assess focus. "You're creating new neural pathways that help you stay in the moment," Cameron says. "And that can improve your performance."
- You'll push past your limits.
It's that last rep, the final lap in the pool or mile on the trail, that's always a killer. But harnessing your brainpower can help you cut through the discomfort. As evidence, in one study published in the journal Cerebral Cortex, meditators felt an electric shock as 22 percent less painful than nonmeditators did. The reason? "The meditators turned down the part of their brain that judges and tries to control the pain. Instead, they were able to view it with a relaxed, nonjudging attitude," says study author Sara Lazar, Ph.D., a Harvard Medical School professor and an associate researcher in psychiatry at Massachusetts General Hospital. "There's a lot that the mind can do if we train it, and by meditating, you can learn to deal with pain in a new way."
- You'll gain workout willpower.
"Mindfulness is really powerful in that moment right before you decide whether to run that extra mile, stay through class, or swim five more laps," Cameron says. By acknowledging the itch to quit and instead taking a breath to let the impulse pass, you are creating a space to make a better choice--one that gets you some progress. "It's such a huge payoff and it's why we're having a mindfulness revolution," she says.
* End of article.
What do you think of the article? Are you interested in giving meditation a try? I always thought that meditators were hippies, monks, or gurus you'd find in a cave in the Himalayas...lol! I never realized how un-weird meditation actually is until I started doing it myself!! There are many benefits and this isn't just hype, it's been scientifically proven! Meditation makes you calmer, happier, stronger, and anyone can do it!!
Have a productive week! I'll be right back here on ThursYAY!! Bye ;)
Hello there!! It's ThursYAY :D
How are you? How's your week going?! I hope it's been productive!!! Today starts a brand new month! WOOO WHOOO!! February is here and LOVE is in the air...lol :D It's a FITastic month to LOVE your body! You should LOVE your body because it's the most amazing thing you'll ever own!! So...LOVE your body enough to live a healthy lifestyle!!! You absolutely deserve it :D
Today I'm traveling to Southern California for a funeral. Before heading out the door, I want to post a recipe. It's BUTTERSCOTCH PUDDING :D Pudding was 1 of my childhood favorites and this recipe has more nutrients and less sugar and fat! If you LOVE Butterscotch like myself then put this recipe on your to-do list!! Your body will LOVE you...lol!!!
Make pudding at home to cut 110 calories and 22 g of sugar.
Prep time: 5 minutes
Total time: 15 minutes plus chilling time
2 c whole milk
2 large egg yolks
1/3 c brown sugar
3 Tbsp cornstarch
Pinch of kosher salt
1/2 tsp vanilla extract
1. Place sieve over medium heatproof bowl and set aside. In saucepan, whisk milk and egg yolks. Add sugar, cornstarch, and salt. Whisking constantly, cook over medium-high heat until mixture thickens and is bubbling, 5 to 10 minutes. Reduce heat to medium-low and cook, whisking, 1 minute.
2. Remove from heat and pour mixture through sieve into bowl. Stir in vanilla. Press plastic wrap directly against surface of pudding to prevent skin from forming and refrigerate until cold, 3 hours.
3. To serve, whisk until smooth and divide among 6 small bowls.
NUTRITION (per serving)
124 cal, 3 g pro, 18 g carb, 0 g fiber, 15 g sugars (11 g added sugars), 4 g fat, 2 g sat fat, 70 mg chol, 58 mg sodium.
If you whip up some of this pudding, I'd LOVE (lol) to hear how it turned out! Did you enjoy it? Will you make it again? Would you change anything about the recipe?! Don't be shy...let me know :D
Stay healthy! I'll be right back here on Monday!!
HAPPY HAPPY ThursYAY!!!
HAPPY Monday :D
How are you doing? I hope you had a FITastic weekend!! It's the beginning of another week, so lets jump right into today's post and make this a productive week! Bring it on!!
The following are some simple swaps you can make to cut down on calories and sugar while revving up your metabolism with extra fiber and protein! Sounds great, right?! :D Keep reading and try these quick kitchen upgrades for slimming down!!!
- Pecans are good but WALNUTS are better!
Pecans are lovely nuts but if stomach melting is your goal, you want those babies called walnuts. They're 1 of the few nuts rich in omega-3 fatty acids, which help reduce fat storage and improve insulin metabolism.
- Wheat Pasta is good but CHICKPEA PASTA is better!
With double the protein and 4 times the fiber of wheat pasta, chickpea pasta turns a traditional carb-based meal into a muscle-building fat fighter. Yes, please :D
- Popcorn is good but TIGER NUTS are better!
Tiger nuts are made of neither tigers or nuts...lol! They're actually tubers, which means people with nut allergies can safely eat them. A serving of 20 tiger nuts delivers only 60 calories.
- Bean Dip is good but GUACAMOLE is better!
High in fiber and heart-healthy monounsaturated fat, a half cup of guacamole gives you more than 7 grams of fiber while most commercial bean dips will deliver only about 2. Mix 1 ripe avocado, the juice of 1 lime, 2 tablespoons of chopped, fresh cilantro, and a pinch of sea salt. This is sooo good baby :D
- Eggs are good but OMEGA-3 EGGS are better!
You can improve the fat-fighting power of eggs by choosing omega-3 enriched eggs, which are laid by hens that are fed flaxseeds, chia seeds, and fish oil. Why eat anything but the best?!
- Baked Potatoes are good but SWEET POTATOES are better!
Among the magic ingredients in sweet potatoes are carotenoids, antioxidants that stabilize blood-sugar levels. Make me some potatoes that are sweet :D
- Flour Tortillas are good but CORN TORTILLAS are better!
This simple swap can make all the difference, even when you're eating a bean burrito. Two corn tortillas can add 3 grams of fiber for as little as 80 calories and 1 gram of fat. Two flour tortillas will give you just 2 grams of fiber but with 260 calories and 10 grams of fat.
- Black Tea is good but WHITE TEA is better!
I personally don't drink tea but for those of you who do...white tea simultaneously increases the breakdown of fat and blocks adipogenesis, the formation of fat cells.
Even if you're already mindful of what you eat, there's always room for improvement! Work for that body you want by stocking your kitchen with the best fat-fighting foods!! You got this!!!
See you right back here on ThursYAY! Be healthy!!
How are you? Are you having a productive week so far?! Or you haven't had time? Low energy? Or you've been on the go? Not a problem!! It's only Thursday, so lets end this week by working up a sweat!!! There's still time to make your weekly goal baby :D I don't believe that I have posted the following, so it's about time that I do...lol! :D Hopefully you'll want to get in a bada** workout after reading today's post about KETTLEBELLS!!
These days, kettlebells are a staple in nearly every gym in the world. Kettlebells burn loads of calories, builds core strength, and delivers the same aerobic benefits as running, with little stress on the joints. No wonder the kettlebell swing makes other gym moves envious...lol! BUT done wrong (and it's done wrong a lot), your risk for injury shoots way up!! The following tips will help to master the motion and get more out of every session ;)
- Stand tall, holding the handle with both hands, feet firmly planted shoulder-width apart.
- Keep your back flat, lean forward from your hips to bring the weight between your legs (until your forearms touch your inner thighs).
- Powerfully snap your hips forward and squeeze your glutes to stand.
- Swing the weight in front of you, keeping your arms straight but not locked.
- Let the momentum carry the bell to about chest height, until your body is in a straight line, core braced.
- Reverse the movement to bring the weight back between your legs and continue as 1 fluid movement.
Note: How high you raise the kettlebell depends on the version of the move you're doing. For example: With the Traditional swing, the kettlebell rises to chest height and with the Overhead swing, you raise it all the way overhead.
Now that you know how to "swing" into shape, give the following beginner-safe moves a FITastic workout :D If you don't have a gym membership, kettlebells are inexpensive and can be bought just about everywhere. I recommend using a 10 to 15 pounds (4 to 6 kilograms) kettlebell if you're a beginner and a 15 to 20 pounds (6 to 8 kilograms) kettlebell if you have experience with them.
Works upper back, shoulders, biceps, and abs.
Hold kettlebell in right hand with arms hanging straight at sides, legs staggered a few feet apart with left foot forward. Bend at waist so torso is at a 45-degree angle to floor, back straight. Lift kettlebell to rib cage, pause and lower for 1 rep.
Complete 15 to 20 reps.
Repeat on opposite side.
Works shoulders, abs, and legs.
Hold kettlebell in left hand with arm extended above shoulder, weight resting on back of wrist. Step left foot back into a reverse lunge. Step forward to stand for 1 rep.
Complete 10 to 15 reps.
Repeat on opposite side.
Works shoulders and legs.
Grip kettlebell handle with weight on top and hold at chest height. Stagger legs and bend knees. Lift weight to eye level. Slowly circle it around head to the left (weight and handles swap positions as you go). Circle it to the right for 1 rep.
Complete 5 to 10 reps.
Works shoulders, triceps, abs, and legs.
Stand with feet hip-width apart. Hold kettlebell in right hand at shoulder height, weight on back of wrist. Squat then stand as you press kettlebell overhead. Return to start for 1 rep.
Complete 10 to 15 reps.
Repeat on opposite side.
SQUAT AND CURL
Works biceps, upper back, abs, and legs.
Stand with feet shoulder-width apart, toes turned out 45 degrees, gripping kettlebell with both hands at chest height. Squat until thighs are parallel to floor then do a biceps curl. Return to start. Do 2 squats then do 2 curls at the bottom of the second squat.
Continue adding reps to finish with 5 to 10 squats and 5 to 10 curls.
Of course, I should add:
Works abs, glutes, and hamstrings.
This kettlebell move is described above. If you know what you're doing, try using 2 kettlebells.
Complete 20 to 25 reps.
Keep in mind that feeling the ground with your toes helps you recruit your glutes and hamstrings. Overly cushy running shoes make it easy to rock forward, which can put your back at greater risk for injury. That said, training in minimal sneakers on a firm surface is best for both safety and performance when using kettlebells ;)
If you have ANY questions, let me know and I'll get back to you!
See you right back here on Monday!!
HAPPY ThursYAY :D
Hello! HAPPY Monday!!
It's a cloudy and wet day in my part of California but that's okay...i love Mondays, so bring it on...lol :D Every week offers a fresh start towards your goal. Even small changes will impact your daily routine and eating habits. The key is to set smaller goals that build up to your end goal. So...keep progressing and don't give up! You got this!! :D
Recently I've had a number of people asking me about diet plans. Which diet plan works, which diet plan is popular, and which diet plan has tasty food ;) I believe and have mentioned in previous posts that exercise AND eating go hand in hand. Instead of dieting, I like to focus on energy balance. The key to weight loss is achieving a negative energy balance. If you burn more calories than you take in, you're in a negative energy balance and you'll lose weight. However, for those of you who want to give a diet plan a shot, the only way to know if it'll be successful is to try it. I was reading in The Good Life magazine and The Dr. Oz Show launched an experiment called The Great Diet Showdown. Ten popular plans, all put to the test.
Today's post is an overview (from the magazine) of which diets were satisfying and sustainable enough to reach the 1 year finish line. For more details on the Showdown, visit doctoroz.com/showdown.
These plans finished in a three-way tie. Groups of Showdown volunteers on these diets dropped the most weight, percentage-wise.
- Paleo Diet
Proteins and veggies take center stage, while food groups our huntergatherer ancestors wouldn't have dined on (like processed foods, dairy, grains, and legumes) are out.
- Vegan Diet
Plant foods get loads of attention and any ingredients that come from animals, including not just meat but also dairy products and eggs, are cut from the meal rotation.
- Whole, Real Foods Diet
The goal here: Next to no processed food. Beyond that, the plan follows rules similar to the Paleo Diet. Dairy products, grains, and sugary stuff are nixed.
There were individual successes with these plans but total weight loss was behind that of the finalist diets.
- Mediterranean Diet
Inspired by our friends in the Mediterranean countries, who've been found to live longer and suffer from fewer diseases, the plan plays up produce and olive oil and dials down red meat.
- Probiotic Diet
A.k.a. the "healthy gut diet." Dieters go big on foods like fermented fare, which can help maintain a healthy balance of good bacteria in the body and may lead to improved digestion, immunity, and overall health.
- Protein Shake Diet
To control calories and remove EBS (extra bite syndrome), 2 of 3 daily meals are balanced shakes. A third meal and 2 snacks (all whole-foods-based) round out the day.
These plans have their health merits but dieters found them harder to lose weight with and to stay with over time.
- DASH Diet
That stands for Dietary Approaches to Stop Hypertension; a key feature is cutting back on salt. ("As a heart surgeon, I know this diet can be great for the heart," notes Dr. Oz.)
- Elimination Diet
You scrap foods that may cause inflammation, like anything processed. ("Not a top weight loss diet for us but I believe it could be a winner if you want to fight inflammation," says Dr. Oz.)
- French Diet
Portion control is emphasized and habits like snacking and eating on the go are banned.
- High Protein/Low Carb Diet
Carbs are capped at 45 grams a day, so low-fat dairy, fruit, and starchy veggies get scaled back.
I hope this post answers some of your questions about diet plans ;)
The key to losing weight doesn't mean that you need to stick to a harsh weight loss regimen to drop pounds successfully. My advice: Exercise AND eat in a way that delivers a balance of nutrients and keeps your blood sugar from dropping and spiking.
Are there any eating tips that you would like to share? If so, I'd love to hear from you!!
Have a FITastic week! See you right back here on Thursday!!
Hello! Hello!! HAPPY ThursYAY!!!
How are you?! :D How's your week going?!! This is my first post in 2018! It's a new year and a fresh start!! BRING IT ON!!! What's your resolution? Have you vowed that 2018 will be the year you'll go to the gym everyday? OR...lose those extra 10 pounds? OR...sign up for that marathon? OR...eat clean and meal prep? OR...all of the above...lol?! Every new year offers you a fresh start to get it right, so no matter what your goals are, you can achieve them by adopting healthy practices! You got this!!
Lace up the shoes, roll out the mat, or line up those weights...whatever you prefer...regular exercise will help you look and feel your best! However, exercise AND eating go hand in hand, right?! Absolutely :D What and when you eat can be important to how you feel when you exercise. Whether it's a casual workout or training for a competition, consider the following tips to get the most out of your sweat session ;)
EAT A HEALTHY BREAKFAST
If you exercise in the morning, get up early enough to finish at least 1 hour before your workout. Studies suggest that eating or drinking carbohydrates before exercising can improve workout performance and may allow you to work out for a longer duration or higher intensity. If you don't eat, you might feel sluggish or lightheaded when you exercise. I personally can't work out without eating first...lol!
If you normally have coffee in the mornings, a cup before your workout is fine. Also...know that you risk having an upset stomach anytime you try a food or drink for the first time before a workout. Just saying ;)
Be careful not to overdo it when it comes to how much you eat before exercising.
- Large meals: Eat these at least 3 to 4 hours before you exercise.
- Small meals: Eat these about 1 to 3 hours before you exercise.
Eating too much before you exercise can leave you feeling sluggish. Eating too little may not give you the energy to keep you feeling strong and powerful throughout your workout.
Most people can eat small snacks right before (and during) exercising. The key is how you feel! Do what works best for you!! A healthy snack is especially important if you plan a workout several hours after a meal.
Below are 50 clean eating snack suggestions. This is my go to list when I'm craving a snack throughout the day ;)
1. Fresh veggies
2. Herb roasted nuts
3. Banana topped with almond butter
4. Clean jerky
5. Baked apple chips
6. Sliced cucumbers
7. Watermelon chunks
9. Clean homemade popsicles
10. Celery sticks with almond butter
11. Mixed nuts
12. Grilled fruits
13. Turkey rollup
14. Dried mango slices
15. Pumpkin seeds
16. Veggies with a tuna dip
17. Dill pickles
18. Fresh cherry tomatoes
19. Clean applesauce
20. Clean energy bites
21. Fresh cherries
22. Fresh strawberries
23. Bone broth
24. Clean meatballs
25. Plantain chips and salsa
26. Sliced tomato with a balsamic drizzle
27. Fruit salad
28. Clean muffins
29. Veggies with a pesto dip
31. Baked zucchini chips
32. Hard boiled egg
33. Nut bar
34. Healthy smoothie
35. Leftover grilled veggies
36. Plantain fries
37. Frozen banana
38. Clean berry parfait
39. Fresh blueberries
40. Apple slices with almond butter
41. Baked kale chips
42. Small green salad with a clean dressing
43. Clean lunch meat with veggies
44. Fresh pineapple chunks
46. Tuna lettuce wrap
47. Egg muffins
48. Sweet potato fries (baked)
50. Leftover burger patty
EAT AFTER YOU EXERCISE
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within 2 hours of your exercise session.
Don't forget to drink fluids. You need adequate fluids before, during, and after exercising to help prevent dehydration. Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, have a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.
Keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Avoid incorporating new products before a long-duration sports event. It's best to have previous experience to see how your system handles the food ;) I recommend keeping a journal to monitor how your body reacts to meals and snacks, so that you can tweak your diet for optimal performance.
Lets make 2018 the best year yet :D
If you have ANY questions OR comments, let me know! See you right back here on Monday!!
Hello! HAPPY HAPPY Thursday!!
How are you? How was your Christmas?! I had a wonderful day with my family!!! There was lots of fun, laughter, yummy food, and of course, wrapping paper all over the family room...lol :D
I can't believe we're at the end of another year and 2018 is just a few days away! Is it just me or does each year go faster and faster...lol?! Every January, many people set new goals and start fresh, right?!! I hope that you're 1 of those people :D 2018 is a new beginning and a great opportunity to crush new goals for the next 12 months. I'm posting 40 goal suggestions for a healthier you! Choose and write down ANY 12 goals (from below) and accomplish 1 each month!! By doing this, 12 months from now, you'll be more fit, healthy, and confident!!! Are you ready? :D Grab some paper, a pen or pencil, and lets make 2018 a FITastic year!!
1. Formulate a workout program.
2. Find an accountability partner.
3. Start a food journal.
4. Clean out your pantry.
5. Get a checkup.
6. Keep healthy snacks on hand.
7. Portion your meals.
8. Drink more water.
9. Don't skip breakfast.
10. Wake up and go to sleep earlier.
11. Eat to fuel recovery.
12. Exercise at least 3 days a week.
13. Take the stairs.
14. Eat out less often.
15. Laugh often :D
16. Go hiking.
17. Walk during phone calls.
18. Avoid negative people.
19. Try yoga.
20. Don't rely on exercise alone.
21. Skip the soda.
22. Meditate 10 minutes each day.
23. Add more color to your plate.
24. Update your playlist.
25. Track your exercise progress.
26. Downsize your plate.
27. Replace refined carbs with whole grain versions.
28. Try HIIT workouts.
29. Use olive or coconut oil instead of butter.
30. Sign up for an athletic event.
31. Aim to walk 10,000 steps per day (about 5 miles).
32. Do quick exercises while watching TV.
33. Go meatless at least 1 day per week.
34. Don't skip meals.
35. Do bodyweight exercises.
36. Learn to say NO!
37. Develop breathing techniques.
38. Get off the couch.
39. Try a new piece of fitness equipment.
40. Hire a Personal Trainer :D
I recommend that you write down which goal you're going to accomplish in each month. This plan is a good way to keep your New Year's resolution! It's about small changes...1 month at a time!! You got this!!!
Have a Happy New Year! I'll see you right back here in 2018!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist