1. The first thing I put in my stomach when I wake up in the morning is water. This helps to clean my digestive system and get your stomach ready for the day(some add lemon but the acidity really bothered my stomach). Step 1 ✔✔
2. I eat carbs in the morning and afternoon to give my body enough energy throughout the day and to fuel my workout in the evening. Your body needs carbs people don't be fooled!
3. My primary workout is weight lifting. This is something that I enjoy and have a deep passion for. At the end of the day a workout is a workout (as long as you are sweating of course!) I try to get to the gym 5 to 6 times a week. If you are just starting out try to set a goal of once or twice a week and work your way up. You will become an addict soon I promise!
Rest Your Muscles
4. I work a different body part every day in order to not overwork the muscle and give it sufficient time to repair itself and grow. For example: Sundays are leg days, Mondays are arms and I rotate through the muscles until all muscles were worked in the week.
5 Days to 2 Days
5. I try to eat a balanced and healthy meal 5 days in a row and I allow 2 cheat meals on the weekend. You need to keep your body guessing and throwing in 2 days in a week were you consume more calories allows your metabolism to work harder and more efficiently and not gonna lie, it keeps you happy and sane!
1. Eating right before bed
I can be guilty of this one! Sometimes, I just get the right before bed "I'm hungry" feeling... don't let it fool you. Just say NO!
2. Not eating after your workout
You just killed your workout, your body needs some nutrients to replenish itself. Try out lean protein and veggies to get the total and full benefits of your workout.
3. Not lifting weights
Yes, I have heard it "I don't want to get bulky because I lift weights" THAT is the biggest lie fed to you... You can't get bulky, you don't have the testosterone in your body to get like a body builder if you are a woman. You will tone up and even shed some inches.. trust me.
4. Overdoing the cardio
I did it, spending an hour running and some abs then called it a day at the gym. It depends what your goals are right? If you are running a marathon weight training is not going to help you run that marathon. However, If you are looking to shed inches and fat, your best bet is weight lifting. Ending your gym session with 10-20 minutes of cardio is the best way to do that. Yes, too much cardio can be a bad thing, again depends on your goals
5. Not switching up your workout
Every day, same workout, same machines, same plan... it means same body. Switch it up! Plan it out, do something different every day!
6. Not allowing your body proper rest
Your body is a well oiled machine but even a well oiled machine needs a day or two off from working. Give your body the proper time to recover, if you want to workout 5 days a week you need to switch the muscles up and give your body a day in between to recover.
7. Skipping breakfast/meals
Yes calories are important in terms of losing weight, however skipping a meal and starving yourself till the next meal is not the way to do it. You just end up screwing up your metabolism for the day AKA you don't burn as much through out the day. Keep your body happy and it will return the favor.
8. Cutting out all the carbs
Yes , yes its true, not all carbs are treated equally. So many of you out there are just cutting carbs and avoiding certain foods. However, if you want to grow muscles and tone up, carbs are essential. Just stay away from white carbs and start eating whole unprocessed carbs.
9. Not setting small goals
Clients set a goal. I want to lose 10 percent of my body fat.. but there is a goal that comes before that. A mini milestone if you will. start with 2% of your body fat. You are less likely to give up on your goals if they seem more reachable.
10. Drinking your calories
I myself am not much of a drinker. I know a glass of wine is a staple for many out there. Bad news, some alcohol may have almost as many calories as a gram of fat. Try to limit the days you are going out for a drink to your 2 cheat days.
I am sure many of you have heard of the term macro-nutrients. Macro-nutrients refer to the major nutrients needed in your body, which are carbs, protein and fats. These nutrients are essential for your body to be energized for the day. Many of you have asked me to share my favorite breakfast recipes, this is definitely one of my favorites as it includes all the macro-nutrients you need. It is very nutritious, perfect on-the-go and ensures you remain fueled for the day!
My go to breakfast is Blueberry Protein Soaked Oats - 360 calories in total, including 54g of carbs, 7g of fat and 23.5g of protein.
Once all the ingredients are in the cup make sure you mix it all together. Protein takes a while to dissolve into the milk so keeping all the ingredients soaked overnight will help with the flavor for the next morning. Feel free to change blueberries to any fruit of your liking (hint - berries are full of antioxidants and taste great with the oats !)
This recipe gives you a head-start on carbs, protein and healthy fats for the day. Its important to supply your body with enough
macro-nutrients if you are consistently working out. Make sure you start your day off right with this recipe!
Let me know what you think in the comments! How did you like this recipe?
Let me start out by saying that none of our eating habits are perfect. I have days where I need to have some pizza or a burger for lunch - no one can stand there and tell you that they're eating is on point, 24/7. A balanced lifestyle means living healthy without missing out on enjoyments.
When I went to Italy, I allowed myself to enjoy everything that stunning country had to offer - it would have been wrong to do it any other way. Part of living life is to enjoy every bit of it and often times that includes food!
My idea of a balanced healthy lifestyle is this: throughout my work week (Sunday to Thursday), I eat super healthy, not a single cheat meal! That is: lots of veggies, protein and minimal fat (stay tuned for more... the 3:2:1 diet!!) along with a consistent workout routine throughout the week. Fridays and Saturdays are my "indulging" days. I allow myself to eat whatever my heart desires, from croissants in the morning to burgers and my always go to, mac and cheese!
Many seem to think that the indulge days actually end up setting you back from your goals, however your body needs those two days to rest and get back on track. In a way you have to outsmart your body: when you are watching what you eat for 5 days, your body adjusts to this way of eating, which means that your metabolism slows down. In order to throw your body off track and boost back your metabolism, you need 2 days of higher calorie intake. It’s a definite bonus in living a healthy lifestyle - cheat days are actually required of you!
Five days on, two days off! That's the best way to keep yourself in shape while still enjoying and living your life!
Some of you might be wondering why I feel the need to share this information with you or what I know about leading a healthy lifestyle. I know I'm not the girl with the six-pack abs or skinny legs that you are used to seeing on Instagram (thick thighs save lives), however I firmly believe that living a healthy lifestyle comes from how you treat your body on the inside. I am a personal trainer and I want to share some of the wisdom that I have acquired with you! Let me be completely honest here in saying that, most girls are trying to better themselves and become a healthier version of themselves, whether it is to lose weight, maintain weight or simply learning to love what you got and stay healthy.
Here are my five habits that I think you should try to incorporate into your daily routine to simply be healthier:
As crazy as it sounds most people don’t get enough water in their diet. Right after I wake up, I drink two glasses of cold water. This is a great way to cleanse your system. Make sure you at least get 2 cups to start off your day. It will seem like a lot at first but eventually it will become a routine. I try to drink two liters of water a day, I am 5'11" so depending on your height and body weight you may need more or less. Remember that you don't always need to get your water intake from a water alone, that is why its important to eat your fruits and veggies, they are packed with water and necessary for your body!
Cut down on un-natural sugars
Although I am the BIGGEST chocolate fan in the world, I try to limit desert to once a day. I try to eat it only for lunch rather than after dinner considering that I will be sleeping soon after dinner. Whereas after lunch I still have a large part of the day that I can still burn the dessert off! When I say dessert I don’t mean a full slice of cake or brownie, I would try to limit it to half a brownie, or a half a slice of cake. Think of it this way, this saves another half of the dessert for the next day and saves you some money to put towards traveling.
For me, it’s all about the protein. I try to eat as much meat and fish as possible (protein shakes as well). Protein is great for keeping yourself lean and is essential if you work out and are trying to gain some muscle mass. If you’re a vegetarian, I would suggest you start with a protein shake to make sure you are getting enough protein in your diet. Beans and veggies can only get you so far in that department. Check out my breakfast protein shake recipe that will be sure to satisfy(post is coming soon).
Eat your veggies!
Yep, you saw this one coming! Veggies give your body a lot of essential nutrients needed for your daily tasks and optimal performance. I try to use this rule of thumb; half my plate should be veggies always. Nutrient deficient clients are a major part of your lack of progress. Make sure you get the amount you need to keep your body going!