healthy

My Transformation So Far

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I’ve changed a lot in this last year. And I’m not only talking about this physically. I’ve learned a lot. I’ve tried different things. Figured out what works.

Consistency is everything.
I worked out before but it was sporadic. Once I started making it a habit daily, I not only started to enjoy it more but I also craved it. Eating correctly was the same. We always think ‘oh that’s not so bad. Its just today I’ll eat it.’ But when you think like that everyday, its bad.

Where I started
I was just doing the workout games for the Kinect when I started working out on a regular basis. They were fun and gave me a good competition with myself. I saw my improvements and how often I worked out in one spot. That’s where I made it a habit to move my body, I gained strength of being able to do body weight things and got a greater range of motion. It was my stepping stone. Once I felt like I was beyond the games on my level, I started slowly buying more weights to go in my home gym set up. I bought a couple of ebooks from fitness Instagram people I followed that I liked to get me to figure out this whole weightlifting thing. I started researching moves and exercises on bodybuilding.com and fell in love. Weightlifting is awesome for a thrill, a challenge and a way to let your stress out.

As for eating, I started learning about macros on my own after seeing many fitness accounts on social media talk about it. Props to my own mom for pretty much believing the IIFYM type of diet. She always said its about how much you eat of things, calories in have to be less than calories out to lose weight. Whether that’s calories in of carrots and lettuce or Snickers bars. So props to you Mom, for being ahead of the game.
Anyways I started figuring out the macro thing for myself as well as learning about how to reverse my metabolism. It was a slow process. But it did happen. I figured out my maintenance macros to build muscle at the weight I was starting at. I kept up with my calories, carbs, fats & proteins daily. Its a bit of a game at first-figuring out what works and how to fit everything in. But once you get the hang of it, you can pretty much do it without even punching each bite in.

My Routine Now
After working on my metabolism and figuring out really what works for me, I’m not as crazy about my macros. I don’t punch in anything anymore. I don’t even think I have MyFitnessPal on my phone anymore. I listen to my body now and I follow the 80/20 rule. 80% of your diet should be whole healthy foods. 20% whatever else you want. That’s it guys. Once you change your habits you change your cravings, your taste buds and foods you reach for automatically. Its that initial change that sucks. Once you get past those first couple of months or so, you get used to it. And the results just come with it. You’ll realize how crappy certain foods make you feel and you honestly won’t miss them anymore. You’ll want to workout because it actually gives you energy. You just have to get started.

For my working out, remember I am a trainer by day and a coach by night. I love my body plenty in many different ways. But I do still work myself out. I lift heavy about 4-6 days a week. I do cardio maybe twice? Always after a lift session, usually on leg days I’ll do the step machine. If I do cardio on the treadmill, its always HIIT cardio and never more than 20 minutes long. Same for the stepper- no more than 20 minutes.
My ab progress? I started out doing abs 2x a week, but now I just engage my core with everything I do. And if I do abs in a class I teach or for conditioning, I’ll do it with them. Otherwise, I’ve stopped doing hard core an exercises in my own personal gym time.

I have created a guide for nutrition for those wanting help but don’t know where to start. Its completely FREE!!!
Just leave me your email and I’ll send it over! It has an intro to macros, a list of things to eat for each meal of the day, even a couple of recipes.

-a

The Right Kind of Goals-Setting Yourself Up for SUCCESS

goalSHORT TERM GOALS VS LONG TERM-WHICH IS BETTER?

When it comes to goal setting, a lot of people want to think “I want to be a size 0 and I want it now”. What if I told you life doesn’t work like that? Just like if you set your eyes on your dream career, you don’t get to just make the decision and then make it happen over night. For most, it takes months, even years to get the proper education, degrees, certifications, and training to reach those goals. Well, just like the career change example, you can’t just make health and fitness goals that are so big and have them happen within 24 hours. But so many people think it should work that way, so when they starve themselves or they work out hard for only 1 day, they give up already. But the journey has only started, so why give up before you even tried?!

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SHORT TERM GOALS=SEEING SUCCESS AND RESULTS QUICKER

Create goals that are stepping stones for your long-term goals. Think about your goals of getting a degree, or moving up in your career to being the boss-it doesn’t just happen overnight after you decide that’s what you want for yourself. Health doesn’t happen overnight, either. It’s broken into pieces and smaller steps you have to take little by little to help you get to that ultimate goal, and you may even change your goals as you move forward. For a degree, you break off little pieces of information you are required to know to obtain the degree in smaller forms in each class you take. With that dream job, you have to work hard everyday and slowly prove yourself to everyone in the position you start at and move up slowly. That’s how this works, as well. Don’t get overwhelmed with wanting to drop 20 pounds in a week. You are setting yourself up for disappointment before you even start. But if you tell yourself your goal is to eat a healthy breakfast every morning this month and work out for at least 30 minutes most days of the week, you will feel better about yourself. Or make a goal of wanting to get into your old jeans in a couple of months. Small goals lead you to the bigger ones. They are easier to obtain and keep you motivated when you reach them to keep going towards the bigger goals. Stay focused and keep pushing.

PROCESS GOALS VERSUS PRODUCT GOALS

There are two different types of goals-product and process. Mainly everyone sticks to product goals, like losing 10 pounds, getting to a goal weight, fitting a certain size. That’s great and all, but sometimes when you focus too much on your size, the physical deal of getting healthy and fit, you forget the whole reason you really should be doing this. The scale shouldn’t never be your only motivation. Don’t start down the path of being so focused on numbers. What are you going to do when you get to that goal weight? Just be satisfied and happy the rest of your life? Think you can just be that goal weight the rest of your life? Doubt it. Don’t get hung up on that stupid piece of metal. It doesn’t determine your wealth. And for the record, if you do this right and actually build some muscle, the scale may go up rather than down as your waist shrinks.

Process goals. My favorite. When I get a new client, I always ask them what their goals for themselves are first. And I always hear the product goals. They ever even think about process goals. That’s when I speak up and ask them about things they always wanted to do-hike up a mountain, go rock climbing, PR on squats, do a strict pull up, knock out 8 million push ups without stopping. Those are the goals that make people love this lifestyle. These types of goals are what get us going in the mornings, they keep us pushing and excited to keep this habit going. I haven’t stepped on a scale since my last doctor visit and don’t plan to until my next one. Ask me my weight I have no idea. But I can tell you my PR on deadlifts. Ask me how far I have come in my heavy squats. Ask me how many push ups I can knock out in 60 seconds. These are the goals you can see yourself get to and quickly. And you can always find something new to try and reach without it being unobtainable. My current goal at the moment? A full muscle up. The damn things suck, but I have learned the things I hate the most and suck at are the things I need to work on the most. Think about what you want to accomplish. Maybe it’s a half marathon. Or getting a handstand. Maybe master the splits. Learn to dominate the weight room and not feel intimidated. Swim a certain length without stopping. It could be to be able to bike a certain distance. Or learn to dance without feeling a fool. These goals are what make we (the fitness enthusiasts) never get tired of this life. It pumps our blood. It gets us going. This is our secret, if you want to say we have one.

 

Now, what do you want to accomplish?

 

 

‘Health Coaches’ versus the Real Deal

You know what is really grinding my gears lately? I see all of these ‘health coaches’ wanting to ‘change your life’ with products like Herbalife, Beachbody, & so on, and yet, all they did was buy into a company to sell some crap to you.

Anything sound wrong with that to you?

COACHES WHO SELL PRODUCTS ARE ONLY SALES PEOPLE!!!!

They are not certified trainers, nutritionists, dietitians, personal trainers, not in any way affiliated with the health care community AT ALL.

And yet they are getting big and have followers listen to their every word while spending their hard earned money on these gimmicks that will never work, or will simply be a quick fix.

Most of these things are a pyramid scheme, whether they come out and say it is or not, it is. You buy under someone else who then helps you sell to more people and get them to buy in under you to sell as well. That’s what it is. No one actually has any education nor training on anything they are teaching you. They simply teach you to use their product and that’s that.

THE DIFFERENCE IS REAL

I have spent thousands of dollars in not only my college education but also in certifications that may I add were not cheap nor were they easy to obtain. I had to spend hours for several months to study and prepare for these exams. Sleepless nights. On top of keeping up with my college studies. And yet, here are these people pretty much claiming they are what I have worked hard to become, and then selling you products and information that are pretty false with zero science nor any backing in their statements.

Please be careful in who you are giving your money to and who you are listening to. These products are not the miracles to lose weight. Shakes are not food and should not be treated as such. Chemical loaded garbage is not how you will obtain any sort of health and you should be consulting and getting your help to reach your goals from a trained professional. We actual professionals out here honestly working hard to become certified and educated on topics to better help you with actual science and proven studies feel defeated when others out there are simply buying into a business and then doing our jobs. I am not even saying this to promote my own business, but also for the many professionals out there who have to be just as frustrated as I am.

 

Be careful. Be cautious with whom you are taking information from. And please ask someone if they are wanting to give you advice in fitness and health what their credentials are to be able to do so…..

 

a

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.

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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. 

 

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(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

Why HIIT (High Intensity Interval Training) is a Hit in the Fitness World

You may be seeing interval training everywhere. Whether it is actually HIIT style or some other interval training, it’s out there and it’s growing.

Why might you ask?

Interval training has too many proven benefits and reasons to do it, why shouldn’t you?

hiit

With interval training, you go from cardio to strength training. You do something that is heart pumping and then a time period of something that lowers that heart rate. With HIIT, it’s exactly as the name says it is. You interval between a very high intensity movement and combine it with periods of either a complete rest with no movement or you do something like light jogging/walking. You can do this in any time frame, from 30 sec each or 60 sec high and then 30 sec low, etc.

The Benefits?

Interval training, especially HIIT training has been proven to promote fat loss, it increases your metabolism and has been known to continue burning and keep your metabolism boosted even up to 48 hours after your training session.You can also get a mega burn and workout in a smaller time than doing a steady workout of any kind. With HIIT, you can burn many more calories and wear yourself out in less than half the time of a normal cardio session. Instead of running at a steady pace for 60 minutes, you can get even more of a workout and more of a burn in about 15-20 minutes. Who wouldn’t choose the latter of the two?

Another great benefit I haven’t even mentioned yet is not plateauing. If you are a runner and run the same speed, same distance and same time each day, your body is going to get used to it. You will plateau. But if you keep your body guessing and it never knows what is coming next, you can’t plateau. Your body will always be surprised, from changing the times and speeds you can do a different workout each time.

What if I am not that fit? I am just a beginner.

HIIT/interval training does not mean you have to sprint at level 12 for 2 minutes at a time. HIIT is meant to be what is high intensity to you. If you haven’t ran in 10 years, you won’t be sprinting at level 12 anytime soon. And that’s fine. If you get a good heart rate intensity at speed 4, choose it. And you don’t have to sprint to get the benefits of interval training, you can change the speeds, the resistance, and incline depending on the cardio machine you are choosing. You can also choose other things besides just running on treadmills for cardio. You can also do the bikes, eliptical, rowers, etc. Interval training isn’t set in stone and you shouldn’t feel pressured to have to do the same workout as anyone else. Everyone has a different fitness level. If you are out of breath and your heart rate has significantly increased, you do not have to go further just because the person next to you can go two more levels above you. Never strain yourself.

 

It’s YOU VERSUS YOU.

 

The 5 Minute Transformation Pics

I keep seeing pictures of ‘amazing’ transformations all over the internet (or even just fit people pictures meant to be motivational), but there is a common problem with a lot of them:

-different posing

-different looking people

-too ‘perfect’ looking

-different editing filters

-different clothing

These factors can pretty much make anyone become a fitness model and major ‘fitspo’ person on Instagram. Before you go starving yourself, buying into the pills/shakes/teas/wraps or whatever else is being advertised with the ‘crazy, fast’ results, be sure you inspect the picture being shown. You can even save it to your computer and proceed to upload it into Google images to do a reverse image search to see if the brand or person using it actually stole it from some poor innocent soul who simply worked hard for their own results.

I am going to show you a few pictures to hopefully help you realize how easy it is to deceive with technology these days and to be careful when you are looking at any fitness/weightloss/transformation pics moving forward.

fake tfake trfake tra

This is a serious issue. Each of these people sucked it in, changed their position, their hair, or the filter and that was it. But we are all buying into these ‘fake fitspo’s’ and buying into the crap they are advertising.

I feel like these fake pictures are causing even more serious problems with the self esteem issue that is already a concern for so many people, especially females.

Fitspo is for fitsporation. It is to be fitness motivation. It should be motivating to view and see to want you to get healthy, eat right, and go work out. This shouldn’t be a body shaming thing, and yet, it is. Pretty much each of these women above really aren’t fat, they have their problem areas, but everyone does. Yet, to be liked on social media, you need to suck it in, flex, pose, and change the filter to get recognition.

And what about people who do the opposite for getting healthy? The recovering people who lived with eating disorders and starving themselves? There are many out there, looking to put on weight and mass rather than losing. These people have triggers to make them want to go back to restriction, and how does this make them feel?

There are even so many ‘fitspo’ pictures going around that have been so horribly edited and modified that the fitness model (who looked fantastic prior to the editing might I add) just looks like a Barbie. Boobs and butt are made to be huge, abs are made to be chiseled, and so on. What is so wrong with the imperfections that even make us human? If health and fitness isn’t all about looks, why has this fitness world on the internet taken the turn towards looks? If you aren’t looking like you are about to take the stage for a fitness competition, you pretty much get the boot. And sometimes, even if you do look that good, you will still get the photoshop done to your picture.

Fitspo is mean to be inspiring. It should be of average people most people can relate to making real changes. It shouldn’t be only of skinny people with a quote plastered on to the side of it. And it shouldn’t be so sexual like it is now. Big boobs and a bubble butt mean nothing in the definition of ‘healthy’. When did health and fitness become so sexualized? Oh right, everything has to end up becoming sexual eventual in this day and time I suppose. But really, can we not with the boob jobs and implants and calling it ‘fitspo’.

fake ffake fifake fit

Show me a real girl or guy lifting some heavy weights, or running a marathon. That’s real fitspo. Or show me a person overcoming a terrible disease/tragedy/disorder/disability.

Here’s to no more fakes. No more filters. No more lies. No more editing. No more boobs. No more butts.

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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.

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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.

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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!

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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