Good Morning All!
It's been forever since I've posted so, I've decided to give a list of 30 tips that will help you on your fitness journey! I'm typing this as I push my warm up on the ARC trainer level 8. I love watching cooking shows Pioneer Woman is one of my favorites, but today she's making 4 types of chocolate treats while I'm posting health tips. Temptation comes in all forms so just stay focused.
I'm beginning an October challenge. I'm starting bootcamp back up, but this time twice a week. One weekday and weekend day. People are super busy so I want to try and teach and reach as many people trying to get fit and stay fit. The month of October I challenge you to try something new. Try a new type of exercise once a week and a new clean eating dish once a week. October is the month where the weather begins to change and peoples desire to be "fit" starts to wane. In the fall the weather is beautiful outside so lace up your shoes and work it out. Don't let your January 2013 goals get put aside because there's only 3 months left. You can do some major lifestyle changes in 90 days. Remember it only takes 21 days to make or break a habit. Let's get to making some clean eating and physical training habits!!!
1. Don't nibble just because someone offered it to you. You're not being mean, you're just focusing on you!
2. In order to looked toned you have to build muscle. The only way to do that is to lift weights.
3. Get your FAT on! Good fats that is. Avocado, coconut oil, almonds, nut butters, and olive oil
4. Good fats help slow down digestion helping you feel fuller longer.
5. Studies shoe a protein meal in the morning helps with satiety.
6. Want to supercharge your workout? Eat "clean" carbs 1hr-30 minutes before your workout.
7. Proteins help repair your muscles. Eat them before bed.
8. Get plenty of rest. That's when your muscles repair themselves and grow.
9. A diet higher in protein and lower in carbs will burn more fat and preserve lean muscles.
10. Low calorie eating plans eventually plateau. Stick to eat clean and fresh foods and your calories should be between 1600-2000 a day depending on your activity level.
11. Plan your meals for the week ahead of time or you WILL get OFF TRACK!!!
12. Real foods to keep on your diary: oatmeal, protein powder, bananas, avocado, chicken breast, salmon, eggs, tilapia, salmon, kale, sweet potato, quinoa, brown rice, almonds, melons, tilapia.
13. Condiments that don't destroy your healthy eating: lemon/lime juice, spicy/Dijon mustard, apple cigar vinegar, herbs, spices, salsa
14. Easy egg scramble: 5 egg whites with 2 yolks, spinach, onion, and bell pepper
15. Onions are packed with phytonutrients that help to lower cholesterol and blood pressure
16. Fiber keeps you full so fill up!
17. Whenever you eat your "good" fats always eat it with a little protein.
18. Slow absorbing protein powder such as casein powder should be taken at night while your muscles are repairing.
19. Fast absorbing protein such as whey isolate are fast absorbing and should be consumed after a workout or as a snack.
20. Broccoli the original SUPER FOOD! Packed with vitamin C, vitamin A, Potassium, Magnesium, B vitamins, and Phytonutrients
21. If you're not a vegan or vegetarian eat lots of CHICKEN and TURKEY breast.
22. Quinoa! SUPER GRAIN to the rescue. It packs over 20g of protein in one cup, full of iron, and gluten free!
23. Garbanzo beans: full of fiber and cheap!
24. Kale has the highest nutrient to calorie ratio of almost all veggies!
25. Brown vs. White: brown has a high fiber content and white doesn't. Plain and Simple
26. One red pepper has nearly three times the vitamin C than an orange.
27. Smoothie time: 1/2 frozen banana, 1/2 C frozen blueberries, 1/2 C frozen pineapples, 1 scoop protein powder, 16oz unsweetened almond milk...310 calories
28. Quick Dinner: 2 vans low sodium black beans in a pot, 1/2 pack of taco seasoning, 1 bag of frozen corn place in a skillet and cook with onions and bell peppers. Add corn to bean pot. Cook for 15 minutes. Serve in a bowl with 2 tbs of guacamole and 1/4 C of salsa!!! Ole!!!
29. Total body exercise: BURPEE. Start with 4 sets of 10, then work your way up to 4 sets of 20-25.
30. At home workout: 100's- jumping jacks, high knees, butt kicks, vertical leaps, frog hops, jump lunges, plank up and downs, sumo squats, squat jacks! 1,000 down
