Do you workout and eat right only to feel like you are spinning your wheels? I DO, I DO, I DO!!! I think it is human nature to feel this way…we have a good day, to have two “bad” days. I have recently been trying to do better about my fitness, eat cleaner for our family and teach my loved ones the value of eating good and not so good. Less processed foods and more home cooked, fresh meals. That is tough some days, but we are doing our best.
I have written before about my struggles with weight, stomach issues, eating habits, etc. BUT, today I feel stronger, leaner and more confident….SO, I wanted to share a few tips, trick, and hints that I have learned recently from various sources that have helped me. I hope they help you as well~
What is the best source of protein, carbs, sugar combo for after a hard workout? This question has plagued me for a while…Your body feels fatigued, your muscles are tired and you are hungry…what would the the best thing to cure what “ails” you?
LOW-FAT CHOCOLATE MILK!!!
E.R. physician Dr. Travis Stork stresses the importance of replenishing your body with electrolytes, fluids, carbohydrates and protein after working out. “You’re giving your body the fuel that it needs so that it can fix and repair its muscles and restore energy levels,” he says. “Within 30 minutes [after] a strenuous workout is when you should make sure that you’re refueling your body.”
Pediatrician Dr. Jim Sears explains how low-fat chocolate milk is a great option to replenish your body as it contains the ideal carb-to-protein ratio to assist muscles in regaining their peak potential after a workout.
“Fruit also has a lot of fluids in it, good carbohydrates, vitamins [and] minerals,” Dr. Travis adds. “If you pair [fruit] with protein, what you’re getting is the benefit of the carbohydrates and the protein after you work out.
“When your body exercises, what you’re doing, literally, is you’re creating micro-tears in [the] muscle fibers. The amino acids [in protein] repair those muscle fibers. Those muscles, as they break down and repair themselves, will increase in size or become more defined.”
Dr. Sears adds, “Beyond just the protein in there, [low-fat chocolate milk] is also loaded with calcium and vitamin D for strong bones [as well as] B-vitamins. And it tastes good!”
What are “Super Foods” that help burn fat?
1- Citrus Fruits
2- Wild Salmon
3- Walnuts
4- Eggs
5- Quinoa
6- Avocado
7- Artichokes
8- Lentils
9- Blackberries
10- Yogurt/Kefir
11- Dark Leafy Greens like Spinach and Kale
12- Coffee
Who woulda thunk it? I LOVE me some coffee!!!
ALMOND Milk
Have you tried this yummy little goodie??
Having a rich, creamy texture, anti-oxidant dense****, yet being low in calories and fats, almond milk is definitely every dieter’s choice. This is a milky drink made from ground almonds and water; hence it is not milk in true sense. Apart from tasting better than cow’s milk or soy milk, almond milk has numerous health benefits to offer.
Almond milk is rich in Vitamin A, D and E. It is also an excellent source of calcium. It contains small amounts of iron, phosphorus, potassium and magnesium.
This drink is heart friendly as it has no cholesterol and saturated fat, low in sodium and it is a source of essential fatty acids. Almond milk helps you to keep a watch on your blood pressure levels. Vitamin D, calcium and phosphorus improve bone-health. ***
The Vitamin A and E** present in almond milk are well known anti-oxidants; Almond hull contains sterols which have greater antioxidant capacity than vitamin E****. Together they scavenge the free radicals, reducing the risk of cancers, heart disease and other inflammatory diseases.
This milk is free of lactose and gluten, which are common allergens.
***Side note, why I love it…It only has 40 calories, is Soy and Lactose free, and you can get Sweetened, Unsweetened, or Vanilla***
NOW, to exercises…what are great for those problem areas that you can do at home?
The Gym-Free Interval Workout
No time to rush to the gym for your daily workout? We’ve got you covered. From fab abs to thighs of steel, these easy to try-at-home exercises will have you looking and feeling great. This fun, 20-minute, equipment-free interval workout was created exclusively for Health by Crunch Gym’s regional group fitness director, Marc Santa Maria.
Hoppers Hop
from leg to leg and then hold your jump on the third hop: Hop, hop, and hold; hop, hop, and hold. Continue for one minute. After a 30-second break, repeat two more times.
Power push-ups
Start standing, bend at the waist, and put your hands flat on the floor. Walk your hands out to regular push-up position, do the push-up and walk your hands back to your feet. Stand back up. Repeat 10 times.
Step-it-ups
Find a raised surface like a bench or stairs and count how many times you can step up and down in one minute. Be sure to alternate which foot steps up first. Repeat for a total of three sets, and try to beat your number of steps each time.
Touch & squeezes
Get in push-up position. Bring your right knee up to touch your right elbow, and squeeze your abs in. Hold for a few seconds and do the other side. Repeat each side 10 times.
Chorus line
Stand on one leg, raise the other leg, and bend at the knee, making the thigh parallel to the floor. Straighten the raised leg and hold. Repeat 10 times, making sure to point those toes. Then do the other side. For more stability, put one hand on a wall.
Dip baby
dip Sit on the floor and place your palms down by your butt, with your fingers facing your butt and your feet out in front of you. Lift your body off the ground, keeping your knees bent and your arms close to your torso.
Lower your butt down to tap the floor by bending your elbows. Lift your butt off the ground again by straightening your elbows. Repeat 15 to 25 times.
Plank & groove
Come into a plank position (the “up” part of a push-up position, but with your forearms on the floor). Pull your abs in, and tap your toes side to side—first with the right, then with the left, coming back to tap at the center each time. Do it to the beat of your favorite song and repeat until the song is over.
Squat claps
Stand with your feet together. Hop your feet out wide and touch both hands to the ground in line with your feet. Jump up and bring your feet together and clap your hands two times. Repeat with consistent speed for three one-minute intervals.
Sometimes for me, it is nice to have a quick routine to do at home while the kids play, you feel better when you are done, and haven’t had to pack everyone up to go to the gym.
Lastly, my favorite place these days to find great recipes, yummy snacks, great tips and fun new exercises is….Drumroll please….
Pinterest- Shocking right.
You have to be careful what you “listen” to but for the most part, there are some great things on there. I am gonna share with you my quick workout at home that I like to do from Pinterest.
Happy Fabulous Friday…or Fabulous Fitness Friday as I am calling it this week! 
Have a great weekend lovelies!!!
XOXO
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