Health and Fitness Tip #12 - Say Hello to H20

Say hello to H20

Whether you're about to push play on Insanity Max 30, T25, 21 Day fix or head outside for a run, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so drinking water is usually fine until you're exercising for more than one hour. Which at that point, it is okay to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: create your own flavored water now, by putting strawberries, lemons, limes, mint, etc. to spice up your water and not get bored with drinking plan old water. Take a look at the picture below to check out some ways you can spice up your water the NATURAL way!

 

 

Health and Fitness Tip #10 - How to Turn Your Cheat day around!

Turn your cheat day around

Feeling guilty about that giant ice cream sundae you enjoyed at your niece's birthday party? OR that bottle of wine you and the hubs drank last night? The pizza you ate because you just didn't feel like cooking?

 

 Don't beat yourself up! It takes a lot of calories—3,500—to gain a pound of body fat. So really, that one off day doesn't usually result in any significant weight gain. It will result in water gain, but that is easy to get rid of, just up your water intake the next day to double what you normally drink!

 

Remember it's about what you do the next day and the day after that's really important—so don't stay off-track. Be sure to whittle away at those extra calories over the next day or two. HOW? By boosting your exercise intensity NOT by eating too little. Starvation is not the healthy answer and will actually make you gain weight, rather than lose it!

Health and Fitness Tip #9 - Combating Cocktail Hour

Combat cocktail hour

Is it ladies' night? Is it date night? Do you have a work party to go to? If you know you'll be imbibing more than one drink, feel (and sip!) right, by always ordering water between cocktails. That way, you won't rack up sneaky liquid calories (and ruin your willpower to resist those mozzarella sticks!). However, your water doesn't have to be boring! Make it festive by ordering the sparkling variety with plenty of fruit, like a lime, lemon, and orange wedge in a martini or highball glass. That way you will still have the fun glass to drink out of but won't be too hung over the next morning to get your workout in!

Health and Fitness Tip #4 Relieve those achy muscles.

Relieve those achy muscles

After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a warm bath (85 to 95 degrees Fahrenheit; with Epsom salts for 15 to 20 minutes. Also Results and Recovery helps you aid in muscle recovery faster.  And advice I love: Any one that works out, runs, or has any kind of stress should consider getting one to two massages per month to help aid in recovery. Now that's speaking my language! Also remember to drink LOTS of water through out the day to help your body flush your muscle soreness.

Foods that help with your metabolism and give you energy

2 MORE foods that set your Metabolism on Fire and Boost your Energy All Day!

1.    Water: A recent study showed that drinking COLD water frequently throughout your day (at least 6 – 8 glasses) actually increases your average metabolic rate by nearly 25%.  Another study also showed that dehydration leads to over-eating, because thirst is often misinterpreted as hunger cravings. Hungry when you shouldn’t be? Try drinking a glass of water!  Chances are that you were actually thirsty, not hungry. Staying hydrated also increases your body’s ability to move nutrients around faster, eliminate toxins, and also prevents fatigue and bloating by flushing excess water from your system.

 

2.    Whey Protein: Whey protein (comes from cows) is a complete, high-quality protein. It is also one of the best fuels for your metabolism.  Not only does whey protein boost your metabolism into high gear, but it also helps your body feel fuller longer.  Mix half a scoop into your oatmeal in the morning for the ultimate fat-burning breakfast.

What Choice will you make this weekend?

Good Morning! Happy Friday!!!

If you want a different result then make a different choice!

It starts with a choice! If you want to change then you have to be we willing to change and you have to be patient with the process!

It's all about choices, and the weekend is here to prove that! What choice will you make this weekend? Will you choose to workout or not? Will you choose to eat clean or not? Will you choose to eat 1 cheat meal or more? Will choose to drink water or alcohol? The choices are yours and their endless.

Remember what you want! What your end goal in mind is. It's okay to have a treat meal and it's okay to have a drink. Just not 50 drinks and a treat meal every night.

I know it's Friday and you don't want to think about it but stop and make the choice to plan out the weekend. Make the choice to workout each day. Make the choice to plan and pre all your meals and snacks this weekend.

So what choices will you make this weekend? Will make healthy choices or won't you?

Need help? Message me! I am here for you and would love to help you make the right choices this weekend?

Grain Free / Gluten Free Burger Buns

Made another successful dinner last night! Last night I made hamburgers / turkey burgers for dinner with quinoa and asparagus. Normally we don't use break for our burgers because of the gluten and they are processed. But tonight I made grain free / gluten free buns. These buns are clean, fixed approved, and not proceed!!! And the best thing of all they were approved by the hubby!!! He loved it and was so excited to have a burger with a bun! They were light and delicious, yet filling at the same time.

Do you eat processed foods? Do you make your own food? These buns are easy, delicious, and worth the 5-10 minutes it takes to make them.

Recipe - Makes 1 bun

1/4 cup of almond meal
1/4 cup of water
1/4 cup of quinoa flour

Directions
Mix the almond meal, quinoa meal, and water together.
Use either a Tortilla press or a Frying pan.
Take half of the batter and make a ball.
Place ball in tortilla press and press down but not hard, want the pun to be thicker than a tortilla shell. If you are using a frying pan flatten ball to the thickness of a bun.
Flip the bun after 3-5 minutes.
Repeat with the other half of the batter.
Once burger is cooked place it on the bun and put it back in the frying pan or tortilla press and heat the bun and crisp it up a bit.

Weekend Motiation

Good Morning! Happy Friday!!!

You did it!! All that stands between you and the weekend is the next 8 hours!! Remember you can do it! Just breath and believe!

This weekend work hard to stay on track. Make a to do list for each day! Make sure you fit your workout in or some physical activity that will get your heart rate up and a sweat going. Also make sure you stick to your meal plan. Don't fall of track and ruin all the hard work you did this weekend for that beer and pizza or those chips and dip! Allow yourself a treat if you want one but don't give in to the football party food! Remember you have goals to meet. Remember your why and what you are working for! Drink lots of water and most importantly, believe in yourself!

Need help? Need motivation and support? I am here for you!! Message me!!!

Friday Week 3 Day 5

Good Morning!!! Happy Friday! Limitations exist only if you let them!! Don't limit yourself!! Be who you want to be and do what you want to do! If you want to workout, workout, if you want to eat clean, eat clean!! Do you!! If I limited myself to what I thought and felt, than I wouldn't be doing insanity because I thought I couldn't handle! But I am doing it every day, even on days like today where it was hard! I struggled to get through it, but I kept going, even if it was at a slower pace than I had been doing and much slower than what they were doing on TV. But I didn't give up. I kept going. Don't give up yourself! Push past your limitations! Believe in yourself!!!

Today was a hard day! I am not going to lie. Usually I am sweating and out of breath but feel good. I usually drink 70 ounces of water each workout. But today I struggled to get my second bottle down, and I struggled at the end finishing the push ups and plank runs. I felt sick to my stomach, but I slowed down and pushed past it. Why did I feel that way? I am not sure. I think it was because I had a chiropractor appointment and he adjusted me. So I think I need to make my appointments on Wednesdays from now so that Thursday - Cardio Recovery Days work better and don't mess up my adjustment.

The Secret to Insanity's Pure Cardio

Hi! Today I started my morning out with Pure Cardio. This one is tough. Its not interval training and there are no circuits which mean no set breaks or time to drink water and catch your breath. However, today I decided to try something new. With this workout the first 10 minutes are dedicated to a warm up which is like a workout in itself, then 7 minutes of stretching. Once the Stretching is over you get a 30 second water break and then you start PURE Cardio for 15 minutes straight, doing a move for a minute straight! So what did I do? I broke it down. I told myself to go hard for 5 minutes straight and then after the 5th move / minute I stopped for a quick water break and then jumped back into it. I did this 3 times and I honestly felt better, stronger, and able to actually push harder and stronger then I did last week when I tried to go straight through for 15 minutes. This really helped and I know there will be days I need to break it down smaller and do it every 3 moves / minutes. And that is okay. I don't want to jeopardize my form and I don't want to get hurt.

So what did the water have to do with it? Did you know:
   60% of your total body weight is water

75% of your muscles is water

Assists in the regulation of internal body temperature

Protects and cushions vital organs

Aids the digestive system


Don’t wait until you are thirsty! Thirst is an early sign of dehydration and if you wait until you are thirsty, you have already begun to dehydrate.
Drink water before, during, and after exercise.

Dress for the environment.
During the warm months exercise at the coolest time of the day – early morning or late evening, and wear the lightest clothing that you can (lightweight t-shirts, shorts, low-cut socks).

During the cold months, wear several layers of clothing so that you can remove layers as you begin to sweat.



 

This is my 3rd bottle of water already this morning. I drink 70 oz just during Insanity. Make sure you are drinking enough. I always try to drink 225-300 ounces a day.