Do you workout like a dog but don't see results??? Then you should be taking a look at what your eating.
Even though working out stimulates your metabolism- making you eat more throughout the day, don't fill up on empty calories.
Your body needs nutrient dense calories to fuel your body and help you see results quicker!
There are many "excuses" why people reach for empty calories: Time, money, and the biggest excuse = "I deserve this after my tough workout"
Here are a few tips to help you stay on track:
1. Don't buy empty calories at the store (keep them out of your home).
2. Eat what you love--if you don't like something don't eat it-- find a substitution. (I can help you with that!)
3. Find what works for you- I cook my meals on Sundays and re-heat throughout the week. I also always have healthy snacks on me (fruit, nuts, protein powder) when I'm in need of a quick fix!
4. Everything in moderation is OK. I go by the 80/20 rule--> 80% of the time I eat a clean diet and the other 20% I eat what I love.
Summary: Don't sabotage your workouts! Eat a healthy diet!
Breakfast literally means "Break the Fast". By the time you wake up in the morning your body may have gone without food for 8 hours or more! Therefore you need to refuel your body when you wake up to start your day right!
Do you skip breakfast?? Then your blood sugar levels drop, fatigue, poor concentration, irritability and lethargy will be the result.
***Breakfast gives you energy and has many health benefits:
1. Better Focus and Productivity
2. Maintaining a healthy weight-
3. Increase your metabolic rate- People who skip breakfast have a metabolic rate 4-5% below normal, which may lead to an expected weight gain of 8lbs per year!
4. Lower your cholesterol- studies show that people who eat breakfast consume less dietary cholesterol.
5. Essential nutrients- Help yourself meet the essential nutrients you need daily
1. If your not hungry when you wake up have a small snack and pack a breakfast for later when you are hungry.
2. Pick up portable breakfast items at the store for when you are in a rush--fruit, greek yogurt or low-fat yogurt, whole grain bread and peanut butter.
3. Plan ahead to eat breakfast. Decide what you are goign to eat for breakfast before you go to bed.
4. Order whole grain toast instead of white toast. Instead of butter spread low-fat cottage cheese, peanut butter, or low sugar jam on your bread.
5. Oatmeal is a great breakfast- (make it yourself instead of buying packets) and add some unsweetened almond milk or fat- free milk and a little bit of honey
*Oatmeal- sprinkle some berries on top
*Whole grain english muffin topped with peanut butter, low-fat cottage cheese, lean ham and low fat cheese, or low sugar jam
*Cottage cheese with fruit
*Peanut butter and banana sandwhich on whole grain bread- top off with a glass of fat free milk or almond milk
*Greek yogurt mixed with berries
*Hummus on whole grain pita bread
*Eggs with whole grain toast
Breakfast really is the most important meal of the day!
1. Abs are made in the kitchen...a lean diet=lean midsection
2. Abs should be engaged when performing any exercise. It's important to keep your core engaged and ensure proper form and execution. You will then be able to make a true mind/muscle connection!
3. Cut out processed foods in your diet.
3. Avoid foods that bloat before showing off your tummy--beans, broccoli, and chewing gum which will trap air in the belly. Be sure to drink lots of water!! Being hydrated is key for a flat midsection.
If your in need of a awesome core workout don't hesitate to contact me!
I came across this great list of fitness tips from livestrong.com--enjoy!!
- Interval Training- keeps your body burning calories after your workout ends. It's an interval of high intensity exercise followed by an interval of slow intensity or recovery. By doing this type of workout for 15-20 minutes you will burn the same amount of calories if you were to moderately exercise for 1 hour.
- Brace your Core- Your core is a system of muscles that wrap around your entire torso, stabilizes your body, protects you from injury, and keeps you upright. Strengthen your core to steady your balance and body position.
- Trade machines for free weights- dumbbells, barbells, medicine balls and stability balls build strength in a more specific way while working smaller stabilizer muscles. Machines follow a special path that may not be designed for you and can increase your likelihood of injury and develop weaknesses.
- Tuck shoulder blades back and down- it's like tucking your shoulder blades into your back pockets. improves your results and protect you from injury. Help activate your lats for pulling exercises, works your pecs more completely in pushing exercises, keeps your chest up during squats, and can reduce impingement on your rotator cuff during bicep curls.
- Increase your range of motion- It will add more work which will increase efficiency and you will get more from each move--> squat deeper, drop weight closer to your chest, raise the step for step ups.
- Explode through reps- During concentric movements (push, pull, press, jump) moving weight quickly will turn on your fast twitch fibers and make your body more athletic and train to use fat as fuel **during eccentric movements-->keep it slow and concentrate on the muscle being worked.
- Use multiple joints with every move- get more done in less time. Examples:squats= build legs and back, bent over row=builds biceps and back, narrow-grip bench press= builds triceps and chest. single joint exercises (bicep curls) builds muscles more slowly.
- Mix your grip to do more reps- to help you complete your reps during deadlifts, chipups, inverted rows, bent over barbell row try--> one palm facing toward you and one facing away and alternating each set
- Load one side to work the core- Core stabilizes the body--by creating instability you will work harder. Hold weight in one arm fo a lunge or press one dumbell for a shoulder press
- Push-ups- full body exercise-- maintain rigid body line-->don't sag hips, hump your back, or bubble your butt
check in soon for the next 10 fitness tips...
When you hit your afternoon slump do you reach for junk food or sugar?? Your afternoon munchies could be ruining your diet and your waistline.
Protein may be the nutrient you need to ward off that feeling of hunger. In a recent study in Muscle and Fitness Magazine some women were given a drink of water and the other women were given a drink of water mixed with whey protein. Researchers found that the women that were drinking the whey protein felt fuller longer and were more satisfied than just drinking water.
Try bringing whey protein powder mix with you to work and reach for that when hunger strikes.
Another helpful tip which I repeat a lot, because it's important --- Keep snacks on you at all times so your always ready when you need something-- >almonds, apples, trail mix(in moderation), whole grain cereal(kashi), whey protein...
If you want advice on protein please don't hesitate to contact me- you want to be consuming the right amount for you.
An article in Muscle & Fitness Magazine states that you can overcome bad genes with exercise. This is great news if you come from a family that suffers from weight issues!! A study found that risk for obesity dropped by 27% in physically active adults who were genetically predisposed to weight gain. So start exercising consistently!!
Did you know that weight loss is the # 1 New Year's resolution for 69% of women?! How are you obtaining your New Year Resolution goals??
How many times have you found yourself driving home from work with no idea what to make for dinner? So instead you order take-out or stop at the nearest fast-food place..
What you put into your body is so important to your health- mentally, physically, and emotionally. It is extremely essential to eat nutrient dense foods- so stopping at these quick and easy restaurants are not going to help your waistline or your mind.
Believe me--I understand we are all busy and have limited time. At the end of the day all we want to do is go home and eat. So here are some tips that will help you whip up a healthy meal at home in the same amount of time it takes to order a pizza:
1. Make a meal plan
- Decide at the beginning of each week what you intend to eat on each day.
- When you go grocery shopping make a list and buy exactly what you need
- Plan on the simplier meals on nights that could be more hectic.
2. Prepare your food ahead of time
- You will save so much time and effort.
- As soon as you bring home that produce- wash, cut, dice. (plus that ensures that those healthy ingredients are ready and at your fingertips, instead of reaching for something less nutritious.
- You can even cook vegetables right away and refridgerate or freeze them.
- An even quicker way- just not as cheap is to buy the vegetables already chopped.
3. Make meals ahead of time
- Some meals to make ahead of time- Stews, casseroles, sauces, stir-fry, chili...etc
- Cook at least one or two healthy meals on Sunday- and keep them in the fridge or the freezer
If you want some advice on healthy and quick meals- I have a ton of awesome ideas and recipes that I use to fit into my busy lifestyle.
*Thanks to IDEA Journal for their article on Quick, Healthy Dinners!*
- Latest research shows that most people don't lack motivation, they have strong countermotivations not to exercise.
- Common reasons people don't exercise-->wanting to spend more time with family, trying to accomplish more at work, avoid pain, fatigue, injury or embarrassment.--These excuses are actually distractions and will compete with your fitness goals.
- Together with a personal trainer you will be able to design effective workouts to bring that motivation back to achieving your fitness and health goals.
Make your goals more specific.
- Instead of saying "I want to lose weight" or "I will exercise more"- say "I will strength train 3 times per week" or "I will do cardio on Monday and Wednesday mornings and Friday I will do cycling."
- By saying exactly what your going to do to meet your goals=success!
Be optimistic instead of showing pessimism.
- Get psyched up about the benefits of losing weight and how it will postivitely effect your health!
- Instead of focusing on the obstacles- create a plan to overcome them.
Take a moment and answer these questiosn to find the resolution that you can commit to:
1. What is your most important fitness goal?
2. What would be the most positive outcome of meeting your goal?
3. What is the biggest obstacle to this goal?
4. When and where is this obstacle most likely to occur?
5. What can I do to prevent the obstacle from occuring?
6. What specific thing can I do to help get back to exercise goal when this obstacle happens?
If you want advice and encouragement on answering the questions- don't hesitate to contact me and I will help you reach your goals!!
*Study done by Stadler, Oettingen, & Gollwitzer 2009-->Completing the questions doubled the average amount of times participants spend exercising per week*
*Information acquired from IDEA Fitness Journal-January 2012*
I know it's been said before..but diets don't work. If you want to lose the weight and keep it off you have to make a lifestyle change!
Here are some reasons on why a making a lifestyle change is better than a diet:
1. Dieting is all about numbers- your weight, calories you eat, calories you burn..Who really wants to count numbers everyday??
- a lifestyle change is all about you! It's about achieving your goals and feeling good about yourself while you add physical activity and healthful eating.
2. Dieting is all about what the scale says..and can set you up for failure because people make unattainable goals.
- By taking a lifestyle approach- you address your health issues and aim to live a healthier and happier life instead of focusing on the numbers on the scale. (numbers only tell a small part of the story).
3. Dieting is only a temporary change in your eating technique- And the results are external-->If your lucky you might change on the outside, but not on the inside. Once you lose that weight, you will gradually go back to "normal" and so will your weight.
- Making a lifestyle change involves internal and permanent change in your relationship with food, eating, and physical activity. You will recognize what you eat and why you eat it. You need to learn how to take care of yourself physically and emotionally and stop using food to manage your emotions. This is a lifelong process because your needs and wants constantly change.
Summarizing--> You don't need to diet- it won't get you the results you have always dreamed of..You need to make a lifestyle change to see results and see a permanent change! This can be a new motivational tool for your new year resolution to lose weight permanently! Instead of focusing on the numbers.. focus on YOU!
*Information from SparkPeople- Stop Dieting and Start Living*
1. Eating fat will make you fat...so not true!
- A diet high in healthy fats is better for you than a low-fat diet, in terms of weight loss. Stay away from Trans and Saturated Fats. Add unsaturated fats in your diet..examples: nuts, salmon, olive oil.
2. Bread makes you gain weight...FALSE!
- Eating the right kinds of grains and breads will aid in your effort to lose weight. Eat more whole grains/ whole grain bread. The fiber helps slow digestion which will keep you fuller longer. (Make sure the ingredients list says "whole grain" or "whole wheat"
3. Snacking will make you fat...definitely not!
- Snacking throughout the day is one of the best ways to avoid an expanding waistline. Just make sure the snacks are nutrient dense..--high protein, high fiber snacks are best..examples: nuts, yogurt, edamame.
4. Constantly thinking about food will make you obsessed with eating....no it's actually GOOD to think about what you eat!
- Plan out your day and think about what your going to eat for breakfast, lunch, dinner..and snacks!
- Keep fruits, vegetables, nuts, and other healthy snacks on hand. So if you feel the urge of hunger...you have a healthy snack to grab.
- To save money, time, and calories..prepare your meals at home and pack snacks for the day.
5. Dessert will pack on the pounds....actually eating dessert can help you stay slim.
- when you eliminate foods you love..it could send you into binge mode later.
- Everything in moderation is key!!
- Allow yourself a small dessert each day and satisfy that sweet tooth
6. Red meat will give you a heart attack...meat is complete protein and essential in your diet.
- Limit your intake of processed meats (hot dogs, lunchmeat, bacon) which will contribute to heart disease.
- opt for leaner cuts of meat- to lower intake of saturated fats
7. Eggs are full of cholesterol....dietary cholesterol found in eggs has little effect on amount of cholesterol in your blood
- eggs are an excellent source of protein, B vitamins, and affordable.
- Eating 2 eggs every morning will help jumpstart your metabolism and keep you fuller longer.
- Limit your intake of Trans and Saturated fats for healthier heart.
*Information adapted from "Eat This, Not That"*