health tips

FAQ/Q&A

As a trainer, a coach, and simply an Exercise Science student, I am often asked questions, and they are the same for most people. So, I am making a good post to answer the most common questions all at once!

 

What should I be doing for my pre and post workout? Should I invest in those powders? If so, what kind?

In general, I don’t promote any special brands nor kinds of pre/post workouts. Why? I don’t use any myself, unless I am just really dragging one day. Otherwise, you can do really well just by eating carbs or even having a good ole cup of Joe. By having carbs, caffeine, or a small amount of sugar 30-90 minutes before you workout should do well enough to get you going. I do not recommend eating very heavy things, or a whole meal. I personally find it easy to upset my stomach. If you want to eat a big meal, I’d suggest maybe 2 hours before working to try and digest a good bit before you go bouncing and sweating. A good example of something to have for a pre workout would be a small pb&j with natural jelly and peanut butter, on 1 piece of whole wheat bread folded in half (to make a half sandwich), or even just simply eating a banana or two. Nothing fancy, no spending more money on unnecessary powders or drinks. As for post workout, be sure to consume carbs, protein, and you can also have some sugar as your body will use the sugars well right after you workout and/or when you first wake up. For post workout, I used to do shakes, but honestly, I am not huge on shakes as it is. If you are, go for it. You don’t have to spend tons on them though. Go to amazon and find a flavor that sounds good, look at reviews, and order. No need to spend $100’s of your hard earned money on such, though. You can simply get your post workout refuel from foods. Yes, I said it. You can. Don’t buy into the gimmicks that you require protein shakes. If you want, you can just have a meal of lean meat or leafy greens for protein (or even the popular peanut butter), have carbs such as a plain baked potato (rice cake with the peanut butter), and vegetables/fruits. Easy as that.

I just started working out, do I need to have different days for different muscle groups like I see everyone doing on IG (leg day, chest day, etc)?

No. If you just started there is no need to go hardcore like a bodybuilder. You can do full body workouts and worry about form first before you actually add resistance/weight. Make sure you can do your bodyweight first. For example, if you can not knock out multiple push ups (full on push ups, not on the knees, chest all the way down), you should NOT be worrying about bench pressing. If you don’t have the balance and control to do a squat that keeps your chest up and bending from your hips before you bend the knees, don’t add a bar on your shoulders until you can. If you almost fall every time you lunge, work on balance first (hold one leg up, keep balance for 60 seconds, switch legs, then add an unstable surface to do it on, then try with eyes closed) before you do weighted walking lunges or Bulgarian squats. You could also just split it up where you do upper body one day (arms, shoulders, back, chest, abs) one day and then do lower body the next (glutes, quads, calves, hamstrings). You should be seriously working out and more advanced to be splitting the muscle groups into their own special days. You should know your way around the gym and be lifting decently heavy. Otherwise, it really isn’t necessary.

Do I need to really carry around a gallon jug of water everyday? Is a gallon a day really necessary?

For the average person, no. Unless you are sweating a lot or really are trying to lose serious weight, no that much isn’t necessary. Be sure on days you do workout (especially cardio/outside/humid weather) you do need to be consuming more water than on days you aren’t as active. You should hydrate before, during, and after your workouts. And even if you do choose to drink a gallon a day, find a refillable water bottle you like and can carry around and figure out how many refills it would take for you to get to a gallon/or whatever your goal for the day is. I personally buy the 1.5L bottles of Smart Water and refill it anywhere from 2-4 times a day. Get a water filter on your kitchen sink if possible and you are good to go. No need for carrying the gallon jug all over the place. They are a bit big and bulky. And keep water bottles in reach (car, backpack, bag, desk, workplace, locker, etc) so you never have an excuse. That’s why I suggest getting a cheap bottle and size you like, I pay at most $3.00 for the Smart Water and just refill the bottle several times. I can pay for 4 of those at a time and have 4 bottles to place in areas so I have no excuse to not be hydrating.

I am doing the shake/juice/cleanse/ridiculous diet. What is your opinion?

These fad diets are ridiculous. The week long cleanses? Please, conduct even your own research on them. You do not have any reason to be cleansing for so many days in a row, and so often. If you need to cleanse after eating horrid food for a long time, simply eat RAW fruits and vegetables for a day. That’s it, guys. Cleanses are a scam. How can you even be cleansing really if those juices are just stripping the fibers and good stuff from the produce anyways? Cleansing should be making you to excrete the unwanted things from your body, without fiber, that doesn’t really happen. Eat a giant leafy salad with a drizzle of oil. Eat baby carrots as snack. Eat apples and bananas. Eat a bag of broccoli. It’s really not hard, expensive, nor needed to do for multiple days at a time. And don’t think you need to cleanse twice a month. As for the shake diets (Beachbody, SlimFast, blah blah), I am not an advocate for only consuming a shake in which has loads of sugar, hardly any nutritional value, for most meals of your day. Please tell me how a blended, sugar loaded drink can be better for you and make you lose more weight than simply eating fruits and vegetables. You can’t. There is no justification there. Besides the companies making you spend money. Most people won’t even last on the diets anyways. Why? Your body wants to chew food. It wants SOLID FOOD. A shake is just that-a shake. Juices are just that-juice. Your teeth are made for you to chew and consume solid food. It’s what your body is made to consume and use for fuel. Please give it that. Having a shake maybe for breakfast along with some fruit/eggs/etc would be more likely what I would suggest you do with them. Otherwise, you won’t stay full nor satisfied for long.

Is low carb the only way I can lose weight? I see it everywhere!

NO! NO! NO! Let me say it again: NO!. Why do carbs get a bad rap? Because most people are consuming terrible, refined, and fat loaded carbs rather than the carbs you need. EVERYTHING HAS CARBS. I bet those diets forgot to mention that fruit has natural sugars, it has carbs. Vegetables? Yup, they have carbs. Everything but water has carbs. And guess what? Carbs are literally what make your body run. Even your BRAIN uses carbs to work. Your body requires carbs to function and work. So how does it make any sense to be telling you carbs are the enemy? Instead, they should be telling you that the processed junk is what’s actually bad for you. If it says ‘low-carb’ it means it’s HIGHLY processed and terrible for you. I doubt it has much of anything your body can actually use. Think about that as you go down the aisle with all of the Atkins products.

I don’t know where I am messing up. I eat granola bars, flat bread, low fat foods, salads, organic stuff, drinking juice/diet drinks, and work out. What am I doing wrong?

In general, the magazines, TV, and internet promote ‘healthy’ foods for you to have, even though they are the opposite. Granola is not actually the healthiest thing in the world. That quaker man is lying to you. Look at it. See that sugar content? How about the nutritional values: the carbs/protein/fats are close to those of a candy bar. Think about that. Low fat foods are a chemical shit storm. Stay away. Unless you are getting sprouted/whole grain/unrefined bread (read: NOT WHITE) then you aren’t really being healthy. White breads/tortillas/rice have been stripped of all nutrients. Stick to brown rice, whole wheat, sprouted, and flax versions to get nutritious values your body can actually use. For salads, I see this too often. Yes, you are eating vegetables, but it looked like you were having vegetables with your ranch rather than the other way around. Dressings are what get you. If you are drowning your veggies in ranch/honey mustard/1000 island, you are loading up on unwanted fats and sugars. No bueno, guys. Instead, opt for oil based dressings, or simply squeeze a lemon or orange. I even use salsa to change things up. If you are drinking regular orange/apple/grape juice, you are consuming your days worth of sugar pretty much. Unless you can find no added sugar versions, you need to stick with making your own if possible. Pain in the butt, but worth it. For diet drinks: the sugar alternatives have been shown in studies to do so much damage to you. One of the main things that could be damaging your diet is the fact that these ‘0 calories’ sweeteners are actually causing you to crave more junk food, causing you to mindlessly go butcher your eating habits. They have also been shown to aid belly fat, cause migraines, and bloat you. Simply steer clear of these. Stevia is a great alternative, but there’s a catch even with it, unless you are getting Stevia and read the ingredient list and it ONLY has Stevia listed, you are still getting fooled. Even the ‘Stevia in the Raw’ packets are not pure stevia, they are usually mixed with dextrose and other fillers. Stevia can be found in a pure form usually as a liquid you can use a dropper to add to baking/drinks/whatever you want. It is an acquired taste, but once you slowly start using it (I started by adding it into my teas/coffees) you won’t miss regular sugar.

I have tried eating 100% ‘clean diet’ but I always end up eating like I did before. I saw someone say that that was the only way to actually becoming fit/thin/healthy. Is this true?

Nope. Unless you have SERIOUS dedication, you won’t stick to it. Especially if you live with/date/hang out with/work with/go to school with people who don’t eat that way, it’s hard. It literally puts a mental toll on you. You get seriously obsessive with ingredient lists, never wanting to eat other people’s cooking, never eating out, and simply just getting into a dark place. It’s a great idea and on paper, but to stick to something so serious is just bad. Plus if you do eat that way, when you do ‘treat’ yourself, you’ll get insanely sick. Balance. It’s all you need to find in life. If you can eat 80% whole, healthy, ‘clean’ foods, and then just 20% of the other stuff you like (donuts, alfredo, mac and cheese are some of my own faves lol), you’re doing really good. That’s why I have fallen in love with and have continued the Macro counting thing for nearly a year so far. I still eat things I love with my boyfriend/family/friends, but for the most part on a day to day basis, I am eating tuna, chicken, salads, raw veggies, etc. Even many body competitors are changing from the clean diet of eating chicken and brown rice only to following the flexible/IIFYM diets. It’s not hard, plus if you want to put on muscle, you really need to be eating to fuel the muscles otherwise, when you workout (read:cardio) you might dip into your muscles to burn for fuel for it. Not good.

I don’t want to look like the Hulk. Do I still need to be having protein? And lifting weights like the guys? I just want to ‘tone up/slim down’.

Unless you are currently or plan to take steroids, you won’t look like a man. Women naturally only have a super tiny amount of testosterone. We are full of estrogen instead. Men are the opposite, they are stock full of testosterone, making them getting huge and bulky more quickly and a bit easier than women can possible. Look it up for yourself if you are wondering. The facts are out there, guys. Lifting weights helps you actually burn more calories. Did you know that? 1 pound of muscle you add will burn 50 more calories a day just at rest than if it was 1 pound of fat. Put on 10 pounds of muscle, you burn 500 more calories in a day (at rest), so 500 X 7 (days in a week)= 3500 extra calories burned in a week alone (that’s not including your workouts). Guess what? 3500 calories is equal to a pound. You would lose a pound a week. Simple math. So lift the weights, girls. And as for protein, protein is actually already in you. It’s in and needed to sustain every single living cell. It is one of the amino acids that you need to recover and build muscles properly. Even if you don’t workout much, the body still needs protein. If you workout and lift to gain muscle, then you need to increase your intake to maintain. Simple.

 

 

If you have any questions that aren’t listed here, don’t hesitate to contact me!

 

-a

College Life-Balancing it All

I am a college student. I also work two jobs. And I already have one college degree, so you could call me a seasoned professional at this thing. I am seeing so many students struggling though, and it’s only been a month into the semester, so I jot down a few key things to help everyone out with handling stress as a college student (most of these can be used for life in general, really).

 

stress

College can be pretty overwhelming. Especially for freshmen coming in.

1.) Being away from home. College usually means students are just now getting out of the house where their parents handled the bills and took everything, so this is the first time they have to become an adult and figure out surviving on their own. This can be intimidating at first.

2.) Also, college kids are having to learn time management as most of us have to work as well as go to school to be able to pay for living and some school fees. Having to balance a job (or two) as well as schoolwork can be hard at first.

3.) Financial stresses are big problem when it comes to college kids. A lot of us can’t have a full time or decent job due to or schedules, so retail, food, and small jobs is where we have to be stuck at, and it’s not a lot of money. You have to stretch a dollar to go far.

4.) Many classes with lots of homework/projects/tests. Until you can figure out what type of classes and how many difficult classes you can handle on your plate in one semester, you can sometimes overload yourself when choosing your schedule until you figure it out. If you choose to have Chemistry, Econ, Trig, Anatomy, and Biology in one semester, you’re going to have a hard time.

5.) Time management (or lack thereof). When you go to college, you’ll need to work, stay on top of schoolwork, but you also want to be social. This is where you make the best friends of your life they say, but how can you pencil any social time in when you are overloaded on all of the other things? You have to manage your time and realize what is needed to be done and when you can have fun. A lot of college students will have fun and forget the assignments until last minute and then mess up and their grades reflect, causing more stress.

 

stopstress

 

How To Balance it:

Invest in a planner, or a calendar. You can even get a calendar that can be wiped off weekly/monthly to keep up with things. Due dates and test dates can creep up on you and if you are not aware of them and can see them often, you may lose track and then be lost when they actually come to be. I always try to grab schedules and the syllabus for each class on day one and mark when things are due for the semester that first week so I know what is going on for each and every class and when. You have to be prepared to succeed in college. This also gives you some more room to breathe.

It’s great to have fun, but get your tasks done FIRST. You can go out and get a drink with buddies one night a week, sure. But only after you have done your homework and studied already. Do not go out every night (I know it sounds appealing) but you need rest and you should actually be studying and reading for your more difficult classes DAILY. The more you review things, the more you will remember and it will make more sense to you. Do not spend thousands of dollars to come to college to party and waste your time being a social butterfly. Figure out what your real priorities are NOW, don’t wait until it’s too late and you flunk all your classes.

 

social

Use the resources your school offers. Did you know part of your tuition fees you get access to counselors, tutors, library study groups and so much more? Yes. This is true. You can get tutoring, counseling for handling stress, even visit the dietitian to help with eating right for FREE. Why not use these resources? You can be a very balanced and happy student just by using the school’s awesome resources.

Always remember your health. Many of us sit at a desk for hours on end doing schoolwork and studying, and then we feel sluggish, tired, and achy. Stretch some, go for a walk in the sunshine. Tell yourself that for every hour you spend in the library, you will get up and walk somewhere for 10 minutes and then come back. You will feel refreshed and not as frazzled. Also, be sure you aren’t getting all your food from the golden arches, a dollar menu, or being passed to you in your car through a window. You need energy to handle college properly, and this is a big key to staying energized and focused. Also be sure you get 7 or more hours of sleep. 7-9 is the best range I have found for me to keep my brain power fueling. Drink all the caffeine you want, but it doesn’t compare to actual sleep.

 

coffee

Take ME time. Being around roommates, friends, fellow students constantly can be draining in it’s own way. Find a past time or hobby that is just for you and something you enjoy. It could be rock climbing, reading, going to the gym, doing puzzles, playing a video game, going to Pet Land and petting each and every puppy in the store, or just waking up to watch the sunrise alone with a cup of joe. You have to find balance in life. Life is short, and you should want to spend it being successful and working hard, yes, but you also need to slow down once in a while and ENJOY yourself. Balance is key.

 

 

 

P.S

BTW I have my eBook pretty much ready….Except it’s on my laptop…which is not turning on and at the ‘doctor’ right now. So bear with me guys 😀

Benefits of Writing IT DOWN

We all get busy, we all think ‘well that isn’t so bad’ or ‘I worked out a few days ago…I think’. We all get wrapped up in school, work, family, friends, pets, chores, errands, and just keeping our heads above water (trust me I know-I work two jobs as well as a full time students and I get up and have to be somewhere by 8am every single day of the week-I GET IT). But while you are guessing about your food intake, you thoughts on how much you are eating, how much you are actually active and pushing your goals onto ‘next week’, today is still here and you can fix it all TODAY. RIGHT NOW.

LOL

It has been proven in countless studies that people who physically WRITE down their goals before they start trying to obtain them are more likely to stick with it and actually achieve them. 

Here’s some more statistics for you. This is the more troubling one:

 

50% (yes-HALF) of the people who start a new diet/workout routine or program will END UP QUITTING. 

This should be startling to you, as it is to me. Why? Why do we constantly put our health on the back burner? Years from now, you will have so many aches and pains, along with some diseases or disorders probably and wish you had taken your health seriously NOW before it was too late.

CHANGE YOUR APPROACH

Can we stop only dieting/exercising to lose weight?! This is aggravating as a fitness professional, it’s all I see. If you start think about simply getting healthy, becoming active to prevent diseases, to keep your body working properly, and to eat right to fuel it. It’s like you have a Lambo and you decide to never wash it, never have maintenance done and you decide to use orange juice instead of gas. Really guys? I love cheese fries as much as the next girl but I know my body can’t USE that junk for much of anything besides storing it as fat and hating me for putting that fried stuff in it. Now, don’t get me wrong, I do eat a balanced diet, so I eat loads of fruits, veggies, protein packed lean foods but I also eat when I get a craving. My goal isn’t surrounding whether the scale says SKINNY or it says FAT ASS. Because guess what? That scale DOESN’T know me. For most of my life, for my height, according to those ridiculous charts doctors go off of based on height and weight to determine your BMI and whether you are overweight or not, I have ALWAYS fell under the overweight column. Even though I have been an athlete, with muscular legs and been in small clothing sizes. So I don’t believe the scales. You should ditch yours, too.

 

weight

 

That’s what weight is-mass times acceleration of gravity. Yet so many people spend their lives worrying about this stupid calculation. Chill out. Eat. Workout. Be happy.

 

Keep a journal-for work outs and for food

When you write down things and see it on paper, in one place, you can really start to realize what it is you need to work on, what you are doing that might be really working for you or damaging your goals. 

For food, I always come back to MyFitness Pal. Why? Because this world is glued to a freakin piece of technology constantly in their hand at all times, so by having an app you can take anywhere, you can even pull up foods if you are out to eat and about to order, to see what fits your macros/calories or any of that stuff if you count them. You can scan barcodes on most foods and it’ll pop up automatically, showing the content and serving size immediately. For average people, they do not realize a few things when it comes to eating

1.) Calorie/fat amount. This is a big one. If you asked someone the amount of calories in something they were eating, they would usually guess a number incredibly lower than what it really has in it. Educate yourself! If you thought there was only 300 calories in a slice of pie but it really has 800- you are seriously underestimating you daily amounts. So be sure you are aware of these things.

2.) Serving Sizes.  This is another biggie that I see even with educated individuals. Marketing people for foods and brands are smart. They know how to get you to buy their product and eat it. If they say that 1 serving of something is only 100 calories, you are sold and go digging in, head in the bottom of the bag like a vulture. Please read further on your nutrition label. The serving size is probably tiny, like 10 crackers, 2 cookies, etc. You have to watch this. If there were only 100 calories in a serving, but you just mindlessly ate 12 servings, well…….

 

As for your exercising and working out, you can easily do this by setting a goal-let’s say you want to work out at least 3-5 days out of a week. So write that goal and put it on the fridge. Now invest in a calendar, one you can hang somewhere you can see it daily, like the fridge, the wall, your bathroom, the front door, where ever. Get one that you can go back and see your progress later, so not just a washable weekly/monthly board one. Now pick two color markers. On each day, you will mark with a check mark in one color or a big X in the other color. The check mark will mean you worked out, the X will represent that you did not. 

 

download

(You can also Google ‘Workout Calendar’ and find some awesome templates to print out and use if you want!)

 

Of course you can do your calendar digitally, but there’s something about marking it yourself-with your own hands, and having a physical connection with this log. It’s just like writing your goal, you can type it out but it won’t be the same as if you wrote it in your own handwriting with pen and paper. There’s a psychological connection when you actually write with your own hands that you don’t get from technology. You can also see your progress and how you have been adhering to your goal all at once, rather than clicking on the days one at a time on your computer. But, to each their own. Do whatever works best for YOU!

 

Happy Working out guys!

 

-a

Health on a Budget

Shopping Without Breaking the Bank

So I got home yesterday from my vacation and lounging on the beach to a problem. A big problem. Our fridge/feezer some how opened itself and was hanging wide open. All of the food I had unfortunately bought prior to the trip was now ruined. I had tried to get frozen stuff so when we got back I wouldn’t have to worry about going to the store for like a week. And then this happened. Oh well.

I had to replace everything. I could have cried. But I put my big girl pants on and got up this morning to go to the store (or stores).

 

Try multiple places for the best deal

It might be a pain, but it’s the best strategy if you can possibly do it. If you live in a more rural area this might not be an option. But if you can try different stores, it’s the best way to save money on certain things. Once you get the hang of this and have gone to the stores near you, you will know what you can get where (where the best prices are).

 

I went to a store that is off the grid pretty much first. Around Atlanta, there’s this chain of stores that are kinda, well, rough. But cheap. And I can get local produce for the cheapest out of anywhere. Even back where I grew up there is a store similar to this, local produce, cheap prices.

Local produce is the way to go when it comes to your fresh fruit and vegetables. Especially if you want to save money. Organic is great, but it’s not the cheapest. Local supports your local farmers and economy and you can feel better about eating produce rather than that lab made produce you find like at WalMart. Gross. Bite into a standard apple at WalMart then bite into a locally grown apple. I will let you be the judge. If you can’t find local produce, the next option would be frozen. Frozen produce is harvested at their peak and as long as you make sure the frozen fruit doesn’t have added sugar, frozen produce is usually pretty cheap for a good bit (store brands can be $1 a bag!). There is always a cheap option for healthier foods. You just have to look and think outside the box.

 

From the first store:

 

food depot

For only $85 I got:

  • Bananas
  • Carrots
  • Grapefruit
  • Kiwis
  • Watermelon
  • Strawberries (fresh and frozen-I prefer frozen for shakes and smoothies)
  • Lettuce
  • Roma Tomatoes
  • Grapes
  • Peaches
  • Frozen Broccoli
  • Tuna
  • Eggs
  • Steam fresh frozen sides (lightly sauced)
  • Fresh (not frozen) tilapia

I also got the non-fitness/health related stuff like the toilet paper, detergent, sponges and soap.

 

Kroger trip:

After the first store trip I moved on to Kroger. While at Kroger, I took note of items that are great choices for those on a budget, even if I didn’t get it myself this time.

breadfibermuffinswheat

 

Bread wise, there are a few good options I would suggest for budget friendly shopping. There are always good deals going on at Kroger, you just have to go and see what deals are going on. Always try to stick with whole wheat, whole grain, or multi grain bread. The sugar free whole wheat is a great option. I also love those light english muffins, which were on sale so I went ahead and got two packs to last a while (I usually eat at least 1 a day).

 

pbingred

pbbing

Peanut butter is a great staple of a healthy/fitness lifestyle. Good macros for the macro counters. Here are two good options from Kroger. The best ingredient wise is the bottom one, with only peanuts and salt in the ingredients. Some of us aren’t a huge peanut fan and can’t handle it (like msyelf). So then you move on to the next option, the top picture. Longer ingredient list, but all natural ingredients and since I won’t be eating the peanut butter jar in a day, having this in moderation is fine.

 

packsalmontuna

Tuna is always a great way to up that protein without any fat or hardly any carbs. If you also like salmon, Kroger has got you covered. If you are really pinching pennies, go for those 79 cent cans. If you have a little more room money wise, the packs are great for on the go since you just rip the pack and eat out of it.

water

I would suggest investing in a $20/$30 filter for your kitchen sink, but if you live in a dorm or some other issues, it may not be an option. So this is how you can afford to have clean water daily. 88 cent gallons of spring water is where it’s at. You can drink from the jug or simply use them to refill your favorite bottle.

macpasta

So you still want pasta. Here are good options for your pasta cravings that can fit your macros/diet. First, Annie’s is a well known brand for being organic and a lot of gluten free options. This is the reduced sodium I have shown, because I know some of you may have heart/blood pressure problems. This is a good way to still enjoy the foods you love (in moderation). Then we have my favorite pasta for spaghetti. Corn pasta! It was less than $3. So good with a great garlic tomato sauce.

turkey

Love tacos? Burgers? How about meatballs for spaghetti with the corn pasta? Ground turkey is a great lean and less greasy way to enjoy those foods you love.

mixsyrup

If you are part of the macro counting life (yes, it’s possible), here is your message from heaven. Heart healthy pancake mix (or try to look for a whole wheat/multi grain one) and lite or sugar free syrup. I bought the frozen multi grain waffles this go around as I already have this mix.

jello

Looking for something sweet? Hellooooooo sweet treat with super great macros. 10 calories sugar free jello! Add fresh fruit and whipped cream and tada. 2 for $4 can’t beat it.

cart

This was my cart. A little over $150 was the damage for all of this. Remember, I had to replace my fridge and freezer foods. So for two people, this wasn’t that bad. I probably can live off of this with my guy for at least 2 weeks.

kroger

This is the haul. about $170 spent at Kroger. So I replaced my food that ruined and them some for a total of $255. That’s right, only $255.00. If you ate out for every single meal, two of you, for two weeks, how much would you spend? It would be at least $50 a day. $50 x 14 = $700

That is a savings of $445!

 

Here is what I got at Kroger:

  • Deer Park water for my guy who works outside in the heat
  • Milk
  • Corn Pasta
  • Protein Bars
  • Microwaveable rice
  • Potatoes (mashed and baked)
  • Chicken thighs & breasts
  • Little shrimp
  • Salmon
  • Flounder
  • Fresh Scallops
  • Ground turkey
  • Multi Grain waffles (Kroger brand!)
  • Natural sour cream
  • Greek yogurt (10 for $10)
  • Sugar free jello
  • Rotisserie Chicken (already cooked-easy meals for the next couple of days)
  • Beans (pinto, black and black eyed peas)
  • Corn
  • Zucchini
  • Fiber One bars (my guy loves them for breakfast)
  • Spinach and 50/50 greens
  • Low carb, macro friendly tortillas
  • English muffins
  • Fresh mushrooms
  • Blackberries
  • Grape tomatoes
  • Apples (2 for $1)
  • Sugar free syrup

And my non health/fitness stuff like lotion, face wash, etc.

 

 

For dinner, we had the rotisserie chicken, rice, pinto beans and broccoli. Super quick, easy, delicious and budget friendly!

din

I will keep posting how I use these items I bought to help you out!

If you have any questions or need guidance, I am always here for you. Just email me at ashhealthgirl@gmail.com

Happy Shopping!

-a

Are You Drinking Enough Water?

The benefits from drinking enough water, yes plain Jane water (not including juice, teas, flavored water with sugar) is phenomenal. Your body is made up of about 70% water, you need it to survive. You should drink minimum 8 glasses (8 FL oz = 1 glass) of water a day. But if you work out and are active, you should definitely be drinking more than that.

Benefits
Water has so many positive side effects.
-eliminate and help bloating
-loss of water weight as you begin to drink water when you never drank any. Because your body didn’t know when it’d get water again, it retained the little bit it got.
-cleaning out organs like kidneys, intestines ect by flushing out the toxins
-helps all your organs work properly because they are made mainly of water
-if you drink water at certain times of the day, it has health benefits (a glass before a shower has been shown to reduce high blood pressure)
-aids in digestion, slightly (very slightly) helping your metabolism boost
-energizes. Yes if you need a boost of energy try drinking a big thing of water. You may have been dehydrated.

The downfalls are yes, you do need to use that bathroom a lot. But once you get in the rhythm of things, you won’t have to go as much and you’ll know when and how to time your drinking.

Juices and sodas aren’t hydrating you. They’re dehydrating you more in all honesty. The sugar, carbonation, and all the added junk is dehydrating your body more. Give your body what it needs. After eating a bag of Doritos which is sucking you dry from the salt content, adding a Dr. Pepper on top of it is so terrible for you.

How much should you actually drink?
I know you see (if you’re on instagram/twitter) people drinking 1 or 2 gallons a day. I’m not saying you need to carry a gallon jug everywhere. Not at all. I don’t do that either. I find it hard to drink from the gallon jug. Its a mind game of sorts. So I have collected the 1.5 liter bottles of smart water and keep them to refill. I drink minimum of 2 of those a day. Minimum. The goal is 3 or more but this is my lifestyle and I don’t beat myself up if I only even drink 1 (traveling days in the car to not have to stop so much). You get used to it. Start with a small water bottle and move your way up to the big leagues. You don’t have to go from drinking no water to 8 gallons overnight. No ones forcing you to do such. But if you feel hungry after you recently ate, drink a glass of water. You could just be thirsty. If you feel fatigued, drink a glass.

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Heres my 1.5 liter bottle I refill constantly. At home I refill with my filter on my sink. But since I’m on vacation I brought spring water gallons to refill. Easy as that!

Happy Drinking!
-a

Staying fit and healthy-even on vacation

So I’m on vacation on the beach this week. Does this mean all my hard work goes down the drain? Of course not! If you really are committed to health and the lifestyle (that means this isn’t a diet or a temporary thing-you live this healthy way all the time) you know you feel best when you workout at least 20-30 minutes a day to get your endorphins raging, to lift your mood and give you energy. You know eating grilled or broiled versus fried makes you feel alive. If you go on vacation and have been living the healthy lifestyle a while, you don’t want to have a whole cheat week otherwise you’re in for some pain. You’ll feel bloated, tired, weak and miserable. Is that how you want to be? Didn’t think so.
So come prepared.
Just bring a cooler, book a room with at least a fridge and pack your fave health foods. Yes you can still eat out with everyone, just remember you’ll feel miserable if you don’t choose something broiled. But if you’re by the ocean, fresh seafood tastes better that way anyways. Yes you can still splurge. I’ve had froyo and other treats, but I’ve upped my water intake to help not feel so miserable from them and limit it to one treat a day ( froyo after dinner with cheesecake bites, get a small daquiri at lunch, have fries with my scallops). You should drink a lot of water anyways because you’re probably in the sun more than usual, you are walking a lot and you need to replenish and often. I brought my 1.5 liter bottles and bought 80 cent gallons of spring water to refill them. I’m drinking about 3-4 liters of water.
Sunscreen is your friend.
If you’re wanting to be healthy in life, its not just about what you eat and drink. Take care of your skin, too. I’m using 30 SPF sport. Putting it on every 2 hours. I’m getting a little color but not too much. I’m not burning. Which is key. Don’t come and get burnt your first day and be miserable the rest of your vacation. Each time you burn your also increasing your chances of skin cancer. Be cautious. If you want to be dark, I suggest faux tans. I personally use the Jergens lotion that darkens you over time. Its awesome and you apply it just like normal lotion. No skin cancer to be had.
Foods I brought
So here’s a list of the stuff I brought to stay pretty healthy plus save money:
Oatmeal
Greek yogurts
Babybel cheese minis
Light string cheese
Organic grapes
Mandarin oranges
Balance bars
Nut mixes
Veggie chips from whole foods (like vegan cheddar kale chips)
Whole wheat bread
No added sodium turkey breast
Thin sliced provolone
Laughing cow wedges
100 cal multi grain English muffins
Natural peanut butter
Natural jelly
Microwaveable brown rice packs
Tuna packs
Salmon packs
Gallons of spring water

Working out
You can run on the beach, find a gym that’ll let you work out for the time you are there, get a hotel with a gym or simply work out in your room. Where I’m staying has a treadmill and a Bowflex. That’s it. So I improvised and used the treadmill for intervals of 30 sec sprints 30 sec jogs for a 10 minute mile. Then I went to my room to do bodyweight exercises! Here’s what I did:

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Health is a choice. And its a lifestyle. Don’t stop just because you’re away from home. And you don’t have to deprive yourself of anything. Still stick to 80% whole foods 20% anything else.

Happy travels!

-a