How to Shed Calories From Your Day

5 Tips to Eliminate Calories from your daily intake

1. Drink a glass of room temperature or barely chilled ice water before each meal and at the end...if it's too cold you won't drink the entire glass before your meal comes. This will help you not to consume the entire (over portion sized plate) it will also help you not want a dessert.

2. Stop drinking your calories. Opt for calorie, sugar, and carb free drinks (at least Monday-Friday) save a drink for the weekend. You consume 100-160 calories with every 8oz glass of soda, juice, or tea you drink.

3. Take a break from your desk very hour and walk around for 5-10 minutes. Hand deliver messages instead of emailing if possible, walk over to the desk instead of calling.

4. Eat a fibrous snack and protein in between breakfast and lunch to keep your metabolism revved up. Half an apple with an 8oz plain smoothie or 1/2c of broccoli with two grilled chicken tenders.

5. 1-2 hours after dinner drink a pre made protein drink and an 8oz glass of water so you won't get a night time hunger attack. You should be eating dinner between 6-7:30pm keep that metabolism revved up.

June Challenge

You know I LOVE a good CHALLENGE!!!

The month of June is "Get Up and Get Moving Challenge!"

Q: What does this consist of?
A: Exercising/Moving for 30 minutes everyday in the month of June 

Q: What types of exercising should I do since it's everyday?
A: Strength training, kickboxing, boxing, yoga, bar ballet, volleyball. Basketball, P90x3, Insanity, Hollywood Trainer dvd's, HIIT cardio, fast walking. So, basically anything that will have you heart pumping 

Q: Is it okay to exercise everyday and you're a beginner?
A: You can mix and match what you want to do. I normally strength or weight train four days a week and the other one or two is some type of cardio. So, on the day I normally rest I'll do yoga, jogging, or some type of low impact exercise

Q: What time of day is best for exercising?
A: Morning is the best because it gives you energy, eliminates the "I don't have time" speech, and exercising late at night can have you up all night.


So remember minimal 30 minutes everyday. Your heart rate must be up! Don't quit! Make time for yourself despite a job, spouse, children, school, your second job, your third job, cleaning, running errands, and going to church. There are plenty of people who have more to do than you and are still taking care if themselves by working out and eating clean.

I Just Don't Have The Time!

This phrase, this phrase I hear it all the time. Hey I know we are all busy and have tons to do. There are combinations of work, school, part time job, side job, children, spouse, clean, cook, study, church, 3rd job, no sitter, and the list could go on and on. Some days we really can be just that busy, but not everyday right? So just don't make your "to do" list so long you forget to take care of yourself. That includes putting healthy things in your body and breaking a sweat.

Here's a glimpse into my day today

5:00am-wake up
5:15am-fold clothes, put a load in the washer
6:00am- vitamins, supplements, breakfast
6:20am- leave the house for work (not before putting the clothes from the washer to the dryer)
6:45am- arrive at work work on a PowerPoint presentation, answer phone calls, check emails, update data, talk to students, talk to teachers, work 1/2 lunch shifts, sell concessions
11:10am- leave for a meeting
11:30am- meeting/presentation
12:30pm-return to work, walk the halls, go inside classes, council with 2 students, complete assignment for my leadership class, afternoon announcements, afternoon concessions
2:45pm- head to the store, talk to husband, talk to friend
3:50pm arrive at class
6:10pm leave class...phone call to pick up a prescription in the rain from WalMart, talk to friend
7:15pm- arrive home, play with child, talk to mother, love on child, check emails, get daughters school clothes ready for tomorrow, put on workout clothes, check FB and surf IG
9:15pm- head to gym (back and biceps)
10:42pm- head home from gym
11:00pm- shower/wash hair
11:25pm- sit under the dryer and blog, surf IG and Pinterest (my hair has to be cute!)
12:10....I will lye down and start tomorrow

There is always TIME! Make time! Make time for Everything that is important! So, don't complain about your health and wellness take action!

Back Workout Snippet
Wide lat pull down 4x15
Reverse grip narrow lat pull down 4x15
Pull-ups 3x10
Straight arm row 1x20 3x12
Jumping jacks 2 minutes
Vertical leap 2x30

You can do it! If you don't know where to start email me for information and inspiration.

Short and Sweet

Do you want to break a sweat and its crunch time?

Do this exercise combination. I promise it wont take long, but you will be sweating!

 

SHORT AND SWEET

 

 

Run in place (fast)

Jumping Jacks

High Knees

Butt Kicks

Jump Squats

Push-ups

 

Do each exercise for 30 seconds

Repeat 3 times

Take a 1 minute break

Repeat 3 times

Finished

 

Start out at a good pace...then get faster and faster



3 Day Cleanse

Clean-up Clean-up....Everybody.....Everywhere

I know we all want to try something new to "cleanse" ourselves or "jump-start" our routine....Well I have a 3 day cleanse (not too long) because I know some people just cannot do a 7 or 10 or 14 day cleanse.

There are 3 ways in which this can be done

1. Do only the 3 days
2. Do it for 5-10 days
3. Do it for 3 days have a 1 day rest (but still clean food) then do it again for 3 days

You will eat these items everyday for three days. The same breakfast, same lunch, and the same dinner. It's only 3 days so don't complain.  I mean we eat leftovers for 2 or three days and this will be FRESH!

Grocery List

1. 2 large bags of spinach
2. 1 large container of pineapples
3. 3 small to medium peaches
4. 3 small green apples
5. 1 large and 1 small container of strawberries
6. 1 large container of blueberries
7. 1 large bag of frozen mangos
8. 8 bananas
9. 1 carton of eggs
10. 1 jar of Marantha Almond Butter (crunchy or plain)
11. 3 large cucumbers
12. 1 container of cherry tomatoes
13. 2 avocados
14. 3 small lemons
15. Sugar Free Almond milk by Almond Breeze
16. (optional) Vanilla protein powder (the kind that has basically no carbs and no sugar)
17. 3 small lemons

CHOP AND FREEZE ALL FRUIT EXCEPT BANANAS
Take your supplements at breakfast and dinner
1 TBS of Apple Cider Vinegar combine with 1 TBS of water and take it like a shot!


Supplement List

1. Bragg's Apple Cider Vinegar
2. CLA (chewable or pills)
3. L- carnatine (liquid preferably)


Let's get the easy part out of the way

Snacks- You will have two snacks daily.  One will be 2 whole eggs and 2 egg whites (poached, baked in muffin tins, or boiled) no scrambled.  The other snack will be 1 cucumber diced 8-10 cherry tomatoes and 1/2 avocado diced. Put it in a bowl, squeeze some lemon juice on it with a pinch of salt and as much pepper that you would like.

Breakfast Smoothie

1 & 1/2 c of strawberries
1 c blueberries
1 banana
2 tbs almond butter
2 handfuls spinach
16 oz liquid (water or almond milk or 1/2 water and 1/2 almond milk)
2 scoops protein powder (optional)

Mix liquid and spinach until it looks like green juice....then throw in everything else


Lunch Smoothie

1 green apple
1 & 1/2 c mangos
1 c strawberries
2 handfuls of spinach
1/2 large banana
16 oz liquid (same as breakfast)

Mix liquid and spinach until it looks like green juice....then throw in everything else


Dinner Smoothie

1 & 1/2 c pineapples
1 peach
1 banana
2 handfuls of spinach
1 tablespoon of almond butter
16 oz of liquid (same as breakfast)

Mix liquid and spinach until it looks like green juice....then throw in everything else

How it goes.....

Wake up...Yawn and Stretch...Drink 16oz of water (put it by your bed at night, it'll save time)
Breakfast Smoothie
2.5 hours later EGGS and 16-24oz of water
3 hours later Lunch Smoothie
2.5 hours later Cucumber Medley and 16-24oz of water
3 hours later Dinner Smoothie

Warning.....you will pee pee and poo poo a lot!

I want to hear from you so send me your feedback
Email: rayla.hunt@yahoo.com

Easy Treadmill Workout

Here's and EASY treadmill workout to try. I have a beginner, intermediate, and advanced workout.

Beginner

Start at 3.0----2 minutes 
3.5-----2 minutes 
4.0-----2 minutes
5.0-----1 minute 
3.5-----1 minute
5.0-----1 minute 
4.0-----1 minute 
3.5-----1 minute 
5.0-----1 minute 
3.5-----1 minute 
5.0-----2 minutes 

Total time 15 minutes (should have 1 mile completed)

Intermediate

Start at 5.0-------2 minutes
5.5------2 minutes
6.5------1 minute 
5.0------2 minutes 
6.5------1 minute
5.5------1 minute
6.5------1 minute
5.0------2 minutes 
6.0------1 minute
6.5------1 minute
7.0------1 minute

Total time 15 minutes (should have completed 1&1/2 miles)

Advanced 

Start at 7.5-------2 minute
8.0-----2 minutes
9.0-----1 minute
8.0-----1 minute
9.5-----1 minute
8.5-----1 minute 
9.0-----1 minute 
8.5-----2 minutes
9.0-----2 minutes 
7.5-----1 minute
9.0-----1 minute
10.0----1 minute 

Total time 16 minutes (should have competed 2 miles)

Cleanse....Flush.....Fast

How many of you have done a cleanse aka detox, flush, or fast?  Did you tell yourself it's to rid your body of the built up toxins? Think about it, if your body had these deadly "toxins" you would have some serious side effects. You were born with organs that cleanse and extracts any harmful or foreign organisms from your body. Just look up liver function, kidney function, pancreas function, and gall bladder functions. I mean that is why we poop and pee pee. However, I most say if you just put down the JUNK and eat things grown out the ground or from a tree you'll be okay. 

The pushback will be "I did a cleanse and I feel so much lighter". Of clause you feel lighter, you haven't had solid food in 3-10 days. You've flushed all your junk and fast food out in the first 2-3 days. I think some people just like to feel like they've conquered a challenge. 

Going on too long of a cleanse can cause you to rebound by gaining unnecessary weight and unbalanced hormones that lead to grumpiness, agitation, easily agitated, extra hungry, and hormonal. Who wants that? Not I!

Healthy ways to cleanse

1. Drink LOTS of water

2. Eat fresh fruits and vegetables 

3. Stay away from fried foods, processed foods, butters and margarine.