If you think about it only the calendar says its the last day of the month. Why not make today the FIRST day of something awesome. A new workout, a new way if eating, or just a new approach and attitude to your day? It's really all up to you.
Chocolate Vegan Shakeology
Friday, August 31, 2012
Wednesday, August 29, 2012
LACK OF SLEEP TRANSLATES TO WEIGHT GAIN
Snooze more to weigh less. Lack of sleep makes us hungrier and less active. The result: We end up eating more and burning fewer calories.
Keep your weight in check by getting a good night’s rest. Lack of sleep packs a double whammy on the waistline by increasing our appetite while discouraging physical activity. As we all know, even one night of tossing and turning can leave us tired and lethargic. Researchers found that people who didn’t get enough shut-eye moved less and burned fewer calories. Being poorly rested also stimulates the hunger hormone ghrelin, which jacks up our appetites and makes it harder to resist overeating. Some research even suggests that there may be a link between the number of hours we sleep, and obesity and diabetes — with people who sleep the least being at greater risk for both. If your sleep habits aren’t what you’d like them to be, talk to your doctor.
Keep your weight in check by getting a good night’s rest. Lack of sleep packs a double whammy on the waistline by increasing our appetite while discouraging physical activity. As we all know, even one night of tossing and turning can leave us tired and lethargic. Researchers found that people who didn’t get enough shut-eye moved less and burned fewer calories. Being poorly rested also stimulates the hunger hormone ghrelin, which jacks up our appetites and makes it harder to resist overeating. Some research even suggests that there may be a link between the number of hours we sleep, and obesity and diabetes — with people who sleep the least being at greater risk for both. If your sleep habits aren’t what you’d like them to be, talk to your doctor.
Tuesday, August 28, 2012
NO REST ON MY REST DAY
Have you ever worked out on your rest day? Is that bad? Not necessarily.
It's okay to do this occasionally but definitely don't make a habit of it. But when you do it make it a less strenuous workout so your body can moderately recover. As you know I'm in the middle of BODY BEAST. So my workout of choice today was AB RIPPER X!
It's okay to do this occasionally but definitely don't make a habit of it. But when you do it make it a less strenuous workout so your body can moderately recover. As you know I'm in the middle of BODY BEAST. So my workout of choice today was AB RIPPER X!
Monday, August 27, 2012
Do You Have Enough To Eat?
If you work away from the house you know what a pain it is to prepare your meals for the day. HINT: OVER PREPARE!!
Always take more than you need or keep some emergency items always at work. It's horrible to stay a lot later at work and miss your dinner schedule or have a lunch cancel on you and then have to find somewhere to eat.
Working out hard also means being a great planner!
Always take more than you need or keep some emergency items always at work. It's horrible to stay a lot later at work and miss your dinner schedule or have a lunch cancel on you and then have to find somewhere to eat.
Working out hard also means being a great planner!
Sunday, August 26, 2012
School is Back
Those of us with kiddos are now experiencing the fun of going back to school! Dragging little ones out of bed, dealing with buses, etc..But another unwelcome guest is the germs your kids being home! Increase your immune system strength by maintaining a good diet and getting lots of sleep. This will help you stay on track with your workouts and also allow you to help your little ones heal while you stay healthy! Good luck!
Saturday, August 25, 2012
Body Beast Day 39 Cardio Abs
Over ate yesterday. All healthy just a lot! Woke up full this morning so this was a harder than usual workout 😣 But I did it!
So how many of YOU DO IT when you don't want to?
So how many of YOU DO IT when you don't want to?
Friday, August 24, 2012
Over Carbed
So today I really wanted to focus on my protein fat carb intake. I do this normally out of habit but today decided to do some counting. It's about 1:30pm and I am super sleepy!! Yup way too many carbs. Hopefully Shakeology and my protein bar will get be back in track for the rest of the day.
Saturday, August 18, 2012
Body Beast Report Week 5
On my fifth week and the effects are coming. My muscle mass is increasing but I have a problem. My metabolism is naturally slow. So all these carb calories are taking some of my AB definition away 😒 I'm going to try to fit in some additional cardio and abs which may take away from my muscle growth. I'll check in with you next week!
Sunday, August 12, 2012
Eating Healthy. Where do I start?
Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken's for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting, we know what we’re going to eat.
That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what's on your plate.
Make Healthy Eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a month for any new action to become habit.
Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you're ready to take the next steps.
Small Changes Mean Big Rewards
If you can't stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.
If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.
As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!
One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:
Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.
Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!
That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what's on your plate.
Make Healthy Eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a month for any new action to become habit.
Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you're ready to take the next steps.
Small Changes Mean Big Rewards
If you can't stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.
If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.
As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!
One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:
Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.
Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!
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