"When you feel like quitting, think about why you started."
"Exit the people in your life that try to bring you down. Spend more time with the people who build you up because then you, can truly succeed."
"Remember nothing tastes as good as being fit looks."
"Youre not going to get the results you want by wishing, get off your ass and work for it!"
"Dont say you don't have enough time. MAKE TIME even if it's getting up an hour earlier or going to bed an hour later."
"Doesn't matter how slow you go, atleast youre going."
"Why would you want to live a life and not see your true potential."
Senin, 17 Desember 2012
Senin, 12 November 2012
Selasa, 09 Oktober 2012
Grocery List
Tuna
Chicken Breast
Salmon
Almond Butter
Plain Greek Yogurt
Unsweetened Almond Milk
Eggs or Container egg whites
All natural jelly
Whole grain/ezekial bread
Cinnamon
Stevia
Plain Oats
All natural honey
Banana
Apples
Pineapple
Strawberries
Blueberries
Almonds
Spinach
Carrots
Dark chocolate
Protein bars
Chicken Breast
Salmon
Almond Butter
Plain Greek Yogurt
Unsweetened Almond Milk
Eggs or Container egg whites
All natural jelly
Whole grain/ezekial bread
Cinnamon
Stevia
Plain Oats
All natural honey
Banana
Apples
Pineapple
Strawberries
Blueberries
Almonds
Spinach
Carrots
Dark chocolate
Protein bars
Sabtu, 01 September 2012
Craving Something Sweet?
Anyone that knows me knows that I'm mildly obsessed with sweet stuff. I literally crave it ALL the time. It took me forever to let go of candy and chocolate (not saying I don't indulge on my cheat days) but for the everyday cravings that I have, I have had to come up with some substitutions! Here are some of mine just to share with you all :)
Cinnamon has become my best friend! Easy way to speed up your metabolism and makes anything better ;)
**Whole grain bread w/ almond butter, banana, & cinnamon.
**Cinnamon apple slices (Cut apple slices, put them in a plastic bag, add some cinnamon, & shake!) *can even put them in the oven*
**Protein bars, but make sure they don't have high sugar content.
**Plain Greek Yogurt w/ fresh fruit, cinnamon, & almonds.
**Dark Chocolate (in moderation)
**Dark Chocolate Almonds (in moderation)
**Dark Chocolate Skim Milk
**Protein Cookies, Pancakes,& Brownies. Looked up some recipes online :)
**Fruit Smoothies
**Greek Yogurt, Peanut Butter, Unsweetened Cocoa, Unsweetened Coconut, & Stevia.
Cinnamon has become my best friend! Easy way to speed up your metabolism and makes anything better ;)
**Whole grain bread w/ almond butter, banana, & cinnamon.
**Cinnamon apple slices (Cut apple slices, put them in a plastic bag, add some cinnamon, & shake!) *can even put them in the oven*
**Protein bars, but make sure they don't have high sugar content.
**Plain Greek Yogurt w/ fresh fruit, cinnamon, & almonds.
**Dark Chocolate (in moderation)
**Dark Chocolate Almonds (in moderation)
**Dark Chocolate Skim Milk
**Protein Cookies, Pancakes,& Brownies. Looked up some recipes online :)
**Fruit Smoothies
**Greek Yogurt, Peanut Butter, Unsweetened Cocoa, Unsweetened Coconut, & Stevia.
Sabtu, 18 Februari 2012
More Diet Tips!
Here are a few diet tips to get you started on forming a healthy lifestyle!
Water: So many people don't think about how truly important water is in your everyday life! It flushes out wastes and toxins in your body and often times when you think you're hungry, you're actually thirsty! That's why staying hydrated is so important, people actually eat more when they are dehydrated. They mistake the feeling. With every meal, throughout your workout, and all throughout the day you should be drinking water. When your pee is clear, good sign!
Portion Control: This is actually one of the biggest problems about people's diets, especially when you go out to eat. One tip about when you go out to eat is right when you get your food, take half of the meal and stick it into a to-go box. That will prevent you from eating your entire meal and sticking to the portion you need to actually be eating. While your at home, choose a smaller plate.
Eating Times: When you eat a big breakfast, it helps boost your metabolism and starts you off with energy for the day! After breakfast, your meals should be healthy smaller portions, this is proved to keep your metabolism going.
While You're Eating: Eat slow! Like myself, I know a lot of you eat fast. When you eat fast it doesn't give your body time to react to how full you're getting, so ultimately you could be eating a lot more than your body needs! I have had to work on this myself.
Little Changes: Starting off, just make minor changes to your diet. Changing anything to your diet is a good start! Little changes are like changing all your breads, cereals, and pastas to whole grain. Change your milk to skim milk. Take out processed snacks and replace them with fruits and veggies. When you stock your fridge and cupboard with healthy food, you limit yourself to eating that, so it will force you to eat good food instead of junk!
Water: So many people don't think about how truly important water is in your everyday life! It flushes out wastes and toxins in your body and often times when you think you're hungry, you're actually thirsty! That's why staying hydrated is so important, people actually eat more when they are dehydrated. They mistake the feeling. With every meal, throughout your workout, and all throughout the day you should be drinking water. When your pee is clear, good sign!
Portion Control: This is actually one of the biggest problems about people's diets, especially when you go out to eat. One tip about when you go out to eat is right when you get your food, take half of the meal and stick it into a to-go box. That will prevent you from eating your entire meal and sticking to the portion you need to actually be eating. While your at home, choose a smaller plate.
Eating Times: When you eat a big breakfast, it helps boost your metabolism and starts you off with energy for the day! After breakfast, your meals should be healthy smaller portions, this is proved to keep your metabolism going.
While You're Eating: Eat slow! Like myself, I know a lot of you eat fast. When you eat fast it doesn't give your body time to react to how full you're getting, so ultimately you could be eating a lot more than your body needs! I have had to work on this myself.
Little Changes: Starting off, just make minor changes to your diet. Changing anything to your diet is a good start! Little changes are like changing all your breads, cereals, and pastas to whole grain. Change your milk to skim milk. Take out processed snacks and replace them with fruits and veggies. When you stock your fridge and cupboard with healthy food, you limit yourself to eating that, so it will force you to eat good food instead of junk!
Rabu, 11 Januari 2012
At Home Arm Workout.
8 Burpees
8 Dips
5 Pushups
15 Dumbbell Curls (if you dont have dumbbells, use waterbottles or cans)
Do this circuit 3 to 4 times!
Dips can be used with a chair. Sit on the edge of a chair with your hands behind your hips-shoulder width apart, grasping the edges of the chair. Lift your butt off the seat and walk your feet forward so that when you dip, your butt is not on the seat anymore. Lower your body down and make sure that your elbows don't bend to an angle lower than 90 degrees, then push back up.. & repeat!
8 Dips
5 Pushups
15 Dumbbell Curls (if you dont have dumbbells, use waterbottles or cans)
Do this circuit 3 to 4 times!
Dips can be used with a chair. Sit on the edge of a chair with your hands behind your hips-shoulder width apart, grasping the edges of the chair. Lift your butt off the seat and walk your feet forward so that when you dip, your butt is not on the seat anymore. Lower your body down and make sure that your elbows don't bend to an angle lower than 90 degrees, then push back up.. & repeat!
Senin, 09 Januari 2012
At Home Leg & Butt Workout.
Here is a QUICK & EASY at home butt and leg workout.
20 Air Squats
20 Fire Hydrants *each leg*
16 Lunges
10 Calf Raises
Fast Mountain Climber for 30 seconds
& repeat that 3 to 4 times!
Mountain climbers are when both hands and feet are on the ground, butt up, and kick your feet up one at a time (kind of like running in place with both hands and feet on the ground) as fast as you can! If it's not tiring and doesn't hurt, you're not doing it right!
20 Air Squats
20 Fire Hydrants *each leg*
16 Lunges
10 Calf Raises
Fast Mountain Climber for 30 seconds
& repeat that 3 to 4 times!
Mountain climbers are when both hands and feet are on the ground, butt up, and kick your feet up one at a time (kind of like running in place with both hands and feet on the ground) as fast as you can! If it's not tiring and doesn't hurt, you're not doing it right!
My Usual Ab Workout!
75 regular crunches
25 crunches with legs to one side
25 crunches with legs to the other side
25 bicycles
& 50 flutters.
It equals 200 crunches and it hits every single part of your abs.. upper & lower!
Flutters are when you lay flat on your back, have your feet about 8 inches off the ground, and cross your feet on top of one another.
Tip to get abs: EAT CLEAN. it's not a joke when people 70% diet 30% exercising. many people have different opinions but if you eat clean & exercise daily.. the weight & toning up will come.
Mix up your ab workout. It is just like every other workout, if you do the same thing over and over again your body will get used to it and it wont be as efficient, so switch it up! Do abs about 4 days a week. Shouldn't do them everyday!
25 crunches with legs to one side
25 crunches with legs to the other side
25 bicycles
& 50 flutters.
It equals 200 crunches and it hits every single part of your abs.. upper & lower!
Flutters are when you lay flat on your back, have your feet about 8 inches off the ground, and cross your feet on top of one another.
Tip to get abs: EAT CLEAN. it's not a joke when people 70% diet 30% exercising. many people have different opinions but if you eat clean & exercise daily.. the weight & toning up will come.
Mix up your ab workout. It is just like every other workout, if you do the same thing over and over again your body will get used to it and it wont be as efficient, so switch it up! Do abs about 4 days a week. Shouldn't do them everyday!
Cut Out Bad Habits!
Many things that can cause you to gain weight, can also be causes to cancer & other fatal diseases. Some of these common foods & choices should be cut out completely in order to maintain a healthy lifestyle & also keep off the pounds!
Smoking/Tobacco
Alcohol Consumption
Soda
Energy Drinks
Candy & Sweets
Processed/Packaged foods
Fried foods
"Sugar Free" foods (filled with chemicals)
"Whole" products such as whole milk, cottage cheese,etc.*Get skim/lowfat*
White Bread/Crackers *get whole grain/ezekial*
"Cheat" meals are fine every once in a while but one should limit themselves to one or two a week. Once you change your lifestyle, your body will eventually quit having intense cravings for these foods. They say it takes 21 days to break a habit. Try it out ;)
Smoking/Tobacco
Alcohol Consumption
Soda
Energy Drinks
Candy & Sweets
Processed/Packaged foods
Fried foods
"Sugar Free" foods (filled with chemicals)
"Whole" products such as whole milk, cottage cheese,etc.*Get skim/lowfat*
White Bread/Crackers *get whole grain/ezekial*
"Cheat" meals are fine every once in a while but one should limit themselves to one or two a week. Once you change your lifestyle, your body will eventually quit having intense cravings for these foods. They say it takes 21 days to break a habit. Try it out ;)
Langganan:
Komentar (Atom)