Sunday, April 29, 2012

Pre-Post Workout Snacks

So you are hungry before and after a workout, but never know what to eat. Something too filling is never good! You want your body to have fuel for a great workout and also absorb the needed nutrients to rebuild right after a workout! Here are some quick and easy snack options!

Pre-workout (before):
Lightly salted rice cakes with peanut or almond butter
Banana with peanut butter
Cottage cheese and some nuts
Small Whole wheat tortilla with turkey/avocado/salsa
Ezekiel bread with nut butter
Ezekiel bread with avocado
Ezekiel bread with cottage cheese
Greek Yogurt

Post workout (after):
Protein shake with fruit (be creative you can blend up some yummy stuff!)
Ie. Almond milk, cinnamon, protein powder,1/2 banana or apple, ice
Greek yogurt and fruit (sometimes I mix with protein powder for flava!)
Cottage cheese and fruit (sometimes I mix with protein powder for flava!)
Green smoothie- fruit protein and greens with almond milk

Simple, easy, fast!

Thursday, April 26, 2012

When The Going Gets Hard

I am going to take a second to breathe, take a moment to think/type/express and throw it all out on the table. This might seem a bit raw, but it's the way I like to blog.
Lately, training for this competition has been an eye opener. It takes over big parts of my life. I schedule my days around training, eating, meal prepping, and to be honest I put it before everything! It's consuming, and draining yet at the same time inspiring and uplifting.
This feeling is so difficult to explain. My life has never been so busy! I am moving, working/quitting two jobs, packing, and training ( a TON). I am running errands for my competition and constantly cooking or prepping.
I am realizing doing this is keeping me on track, productive, and helps me feel like I'm doing something.
I could easily be here with free time to kick-the-sh** with my friends drinking beers, but to me that isn't so important.
I feel great right now, and yes although I am pretty tired and worn down, I become inspired by my abilities each day.
Knowing that I have my health and am able to complete the workouts that I do (and kick some major as* while doing them) makes me feel like I lit a fire inside myself. I honeslty think there was no busier time for me to do this competiton but there is also no better time. It is reminding me that if I want something bad enough, or if you want something bad enough YOU CAN DO IT.
I just want you all to know that when the going gets hard for you, keep pushing. You will find your happiness and a sense of self througout the journey!

Tuesday, April 17, 2012

When It Rains It Pours

Can we agree on this? One thing goes well and a chain of events happen where tons goes well! Or on the opposing side one thing goes wrong, and it's a domino effect of disasterous events? I think I am starting to believe in this.
Personally, I did this to myself. On top of working 2 jobs (7 days a week) I decided to do something for me, and take on competing in a fitness competition! I applied for a job opportunity in the midst of this all, had a few interviews AND got it!!
Now, this is where the title really comes in. It's gunna pour!!!!!!

In the next few weeks I'm going to have to leave 2 jobs, pack and move, start a new job, and continue training long hours for my fitness competiton as well as cook and prep meals!

Bottom line, whether good or bad, you will become overwhelmed in your life. Focus on the important things and don't allow yourself any slip ups. Do the best to your ability and keep on trekkin'!

We can get through the storms and the quakes if we are prepared! Be confident and willing!

Saturday, April 14, 2012

Find Your Thing

Day in and day out people try new diets, go on new plans, and join gyms with the ultimate goal of getting in great shape or get healthier. The truth of the matter is, most people don't follow through with their new goals. People want to get fit for a trip, an event, or to quickly shed a few. It is always nice to have goals like these, but they don't keep you accountable for the long haul.
I challenge you to find YOUR "thing". Search for the thing you would LOVE to do everyday. Maybe that is at the gym ( a weight lifting routine, or spin class, yoga class, swimming pool workout, date with the stair master, etc.). Your "thing" may be something completely different like weekly hiking, surfing, running, cycling, triathlons, or 5k runs. You may not know what gets you pumped up and maybe you need to try a new class like piloxing (pilates boxing), zumba, or cardio barre (ballet with cardio).

Whatever works for you, and gets you excited to try, you need to do! Challenge yourself and do it as much as you'd like!

Wednesday, April 11, 2012

When You Derail Your Diet: Next Steps

One of my clients came up to me so upset today. She shared her disappointment in "cheating" over the Easter holiday. She said it is horrible to be on your workout and diet and have a weak moment.
Let's be honest with ourselves. It isn't abnormal to have cheats or weak moments. We are human! The difference between the people who let it get to them and the people who don't is learning how to pick yourself back up.
Here are some tips on how to pick yourself back up the day after after having a bad day.

1. Wake up and drink lots of water.
2. Go on a 15-30 minute walk.
3. Eat a healthy breakfast (try to make sure it's not high carb and it's fresh). My favorites would be a green smoothie, fruit and yogurt, protein shake, banana blended with almond milk peanut butter and ice, egg whites and tons of veggies, or hemp seeds sprinkled on fruit)
4. Make sure to eat every 2.5-3 hours. YES even after a bad day, you need to still regulate food consumption!
5. Throughout the day continue to stick to whole foods, think the closer to earth the better!
6. Stay away from heavy carbs, after a bad day usually people try to barely eat because of guilt. You still need to eat, but it is smart to stay away from dense high carb, and processed or sugary foods!

Hope these tips help you get back on track after a bad day. It's completely normal to fall off the wagon every once in a while, but make sure it doesn't become a habit!

Keep making your health a priority:)

Friday, April 6, 2012

Seek Support

When you make that final decision to change your life, it is rough! Knowing you are going to constantly struggle to makes huge changes in yourself is extremely hard!
For me, changing my lifestyle is what brings me to seek support. I know when I have bad habits, and when they need to end. When I change these habits, it isn't like they go away overnight! It's something I must think about frequently and spend lots of time changing!
As I am preparing for my fitness competition I have realized I would go crazy without support! Emotional support is what is keeping me together, luckily I have great friends and family! My days are filled with workouts, grocery shopping, cooking, packing meals, eating, working 7 days a week, and each day fitting in a little time to chat with friends or family. You know, they are to thank for my sanity!
Let me not ramble too much, but what you can take away from this is to not be afraid to change. Yes, it's SUPER scary! You can do it, just find your outlet for support:)

Monday, April 2, 2012

LARABAR Giveaway!

Have you tried LARABAR's??? Well, if not now is your turn to win!

LARABAR's arE a healthy gluten-free food bar that is delicious and pure! There are minimal ingredients, no preservatives and NO added sweeteners! They have bars for your raw Foodists, your vegans, vegetarians, gluten intolerant, peanut allergic, and average healthy person! Finally a bar that isn't loaded with JUNK!!!!!

Now, for the giveaway! In order to win this giveaway you must..

1. "like" my fitness Facebook page
2. Like LARABAR's Facebook page
3. Repost my blog address on your Facebook or twitter (help me get the word out<3)
4. Tell me why eating healthy bars is important for you!