Easy, quick lunches for young athletes cooking on their own

In an ideal world, every young athlete would have a parent waiting at home after a morning practice or before a late practice, prepping and serving a nutrient-dense lunch that will help them perform their best. The reality is that, in the summer, many athletes are on their own when it comes to finding a lunch – either because parents work or are driving around other siblings. The good news is that great lunch options can be created in a short time with little cooking expertise. As long as the ingredients are there, the feat is easy.

Sit down with your young athlete and review the list below. Pick at least 3 options each week that your athlete is willing and able to make on their own. Use this to create your shopping list. Doing this assures you can be away from home with less stress, knowing your athlete is fueling well in your absence.

1. Homemade quesadilla: canned beans (rinse) + 2% fat cheese + veggies cooked inside 2 whole
wheat tortillas. Add fruit and milk or a container of yogurt. If there is leftover chicken or other lean meat, add that to the quesadilla as well.

2. Homemade bagel pizzas: whole wheat bagel split open topped with lowfat cheese +
pizza sauce + turkey pepperoni + veggies. Cook for 5-10 minutes in a toaster oven or 5 minutes at 350 degrees in the oven). Add 1 piece fruit and water.

 

3. Whole grain cereal w/ low-fat milk topped with dried fruit + nuts. Add raw veggies dipped in hummus or guacamole.

 

4. Box mac n cheese with frozen (warmed) veggies mixed into the pasta or on the side. Add 1 piece of fruit and either milk or Greek yogurt.

 

5. PBJ
(whole wheat bread + 2 Tbsp peanut butter + 1 Tbsp jam/jelly) + 1 cheese stick + 1 piece fruit + raw veggies dipped in hummus or guacamole

 

6. Deli meat sandwich on whole wheat bread w/ cheese + 1 piece fruit + ½ cup veggies + ½ cup pretzels
7. Rice and beans: mix of half white/half brown rice topped with black beans and drizzled with olive oil and small amount shredded cheese (optional). Mix in frozen (heated) veggies or eat on the side. Add milk or Greek yogurt for extra protein. Finish with a piece of fruit or 1/2 cup fruit juice.
8. Loaded baked potato: 1 whole baked potato topped with low fat cheese, beans, cooked broccoli and salsa and plain Greek yogurt (optional). Pair with a piece of fruit and added protein from either lean meat, milk or additional Greek yogurt.
9. Eating out: 6 inch sub with lean deli meat (ham, turkey, chicken), condiment of choice and extra veggies + 1 bottle of 100% apple/orange juice + 1 bag baked potato chips/pretzels

 

Armed with the right ingredients and knowledge, a balanced plate can be achieved by all athletes at meals – regardless of their age.

Your  Nutrition 
Coach, Bernadette

Picture source

Snacks for School or Work

It’s back to school time! The summer flew by, and suddenly here we are in September! One of the biggest challenges athletes have during the school year is continuing solid performance fueling during school hours. Challenges of no snacks in class, no nuts in snacks and other roadblocks can threaten to derail efforts to consistently fuel muscles during the day. However, with the right snacks and a little discreteness, there is no need to arrive at afternoon practice starving. These snacks are also great for work, in the car or walking across campus!

Before reading through the list of snack options,  remember the cardinals of building a solid snack: a source of carbohydrate (fruit, grains, dairy) plus a source of protein (nuts, seeds, protein or animal meat). While some of those foods like deli meat or yogurt won’t appear on this list because they are not shelf stable, it is good to remember that they can be a part of a great snack when available.

Beautiful Performance-Enhancing, Shelf-Stable Snacks


Peanut butter & jam/honey sandwich
Sunbutter or soy nut butter & jam/honey sandwich*
Trail mix of dried fruit, nuts and your favorite whole grain cereal
Trail mix of dried fruit, seeds and your favorite whole grain cereal*
Granola bars: Some of my favorites are Clif bars, Picky Bars, Kind Bars and Luna Bars
Energy bites: there are many recipes available online, but look for great ones to include a nut butter or seed butter, whole grain oats, chia seeds or flaxseeds, honey and dark or even milk chocolate chips!*
Piece of fruit with nuts or seeds*
Piece of fruit with lean turkey or beef jerky
Whole grain crackers, bagel or English muffin topped with peanut butter, sunflower seed or soy nut butter*
Dry cereal that is high in protein, such as Kashi cereals*
Whole grain cracker topped with tuna (buy in packets)*
A piece of fruit or dried fruit with a container of shelf-stable low-fat chocolate milk (like that pictured above*

*nut-free

This is certainly not an all-inclusive list, so get creative and find what works for you, your family or your athlete. If you have the challenge of no snacks in class, eat in passing period, choosing foods that are quick and easy to eat, such as trail mix (only about 1/2 cup is needed), energy bites or a granola bar.

Your Nutrition Coach here @ weightlossnewsnow.com


Bernadette

10 ways to *easily* reduce added sugars this season!

Happy Halloween! As all the kiddos prepare to gather their candy stash for the next few months (or at least until Christmas?), it is a good time to remember that the USDA recommends that we only eat about 32gm or 4 teaspoons of added sugar daily. To reach that goal without giving up ALL of the fun Halloween candy, sometimes a few swaps or substitutes on a daily basis can do the trick. Here are few ideas to reduce the added sugar in your diet! (Note: this is an updated version of a posted I created 2 years ago, but it still rings true today!)

1. Cut out regular sodas or reduce your total amount. Currently drink 16 oz daily? Try dropping to 12 oz and keep going from there. Soda is pure added sugar.

2. Choose canned fruit in it’s own juice or light syrup (not heavy!). Also, don’t drink the syrup.

3. Instead of desserts like cookies, ice cream or cake, try fresh fruit with a small amount of whipped cream on top.

4. Be careful choosing breakfast cereals. Sugary, frosted cereals are just as bad as cookies and cakes. With cereal, the more plain, the better; you can always add your own honey to sweeten it up if needed.

5. Opt in to drinking more water or milk and less fruit drinks. Fruit drinks often contain very little actual fruit juice.

6. Monitor your intake of candy, sugary gum or other sweets. These are not only bad for your waistline, but bad for your heart, pancreas and teeth (to name a few)!

7. Beware of added sugars in condiments such as ketchup or salad dressings. Sauces such as spaghetti or pizza sauce often contain sugars as well. Try making your own to better control the sugar intake from these foods. Canned diced tomatoes and/or tomato paste make a great start to a homemade spaghetti or pizza sauce!

8. Limit sugar-sweetened teas and coffee drinks with flavored syrups. If you must have regular, ask for half the number of pumps of syrup; I bet you will be just as satisfied with the resulting flavor!

9. Instead of donuts and sweet rolls, snack on fruits, veggies, low-fat cheese, whole-grain crackers (such as Triscuits) and low-fat/low-calorie yogurt (many have LOTS of added sugar – try a plain non-fat/low-fat Greek yogurt and add natural sweetness using fruit).

10. Watch for sugar in other drinks such as sports drinks and energy drinks. Sports drinks are only meant to be used during an intense level of activity. Sports drinks are not a good fluid option at meals or to sip on throughout the day. Energy drinks are never a good option.

My advice: Pick 2 of the above ideas and implement them for 1-2 weeks. Once you have got them down, add a couple more each week or so. Implementing all 10 ideas at once can be overwhelming and unsatisfying. So, take it slow and steady so that the changes you make are changes that stick around and stay with you this time around, what do you say huh?

Live Extraordinary,

www.WeightLossNewsNow.com

Thanks again for tuning in weather it’s your first time here or your coming back Thanks 🙏 and God Bless, Bernadette

The 7 Best Exercises for Weight Loss

Identifying the best exercise to lose weight might not be as hard as you think. Daily activity of any kind turbocharges the benefits you get from your healthy eating plan. Exercise speeds up your metabolism and helps you burn more calories.1 And while you’re shedding extra pounds, you also are toning up your body so you will look as good as you feel.

According to Mayo Clinic, “Weight loss through diet without physical activity, especially in older people, can increase frailty because of age-related losses in bone density and muscle mass. Adding aerobic and resistance training to a weight-loss program helps counter the loss of bone and muscle.”2 That’s one of the reasons the experts at Nutrisystem recommend getting in at least 30 minutes of activity every day. You can break that up into 10- or 15-minute segments if that suits you better.

While just about any activity that you enjoy will work to help with weight loss, the best exercise to lose weight usually offers some burst of activity over time—although the precise type of activity you choose will vary.

Try one or several of the following exercises to take your weight loss progress to the next level.

1. Riding a Bike

Biking on an outdoor path as the sun sets

Biking on an outdoor path as the sun sets

Ideal for: Having fun with your family as you exercise together.

Pedaling a bicycle helps your heart get stronger and firms up the muscles in your legs, belly and backside. Biking is an ideal exercise for weight loss because it offers a challenging workout while accommodating a wide range of physical needs. Cycling is a low-impact activity, so it’s easy on your knees and back, which is important if you’re just starting to exercise.

In a half-hour of steady bike riding, a 155-pound person burns about 360 calories, nearly twice the amount of a fast walk.3 You melt away even more calories and get more strength in your muscles when you pedal up hills. The best exercise to lose weight is customizable.

2. Elliptical Trainer

Man doing cardio and going after weight loss goals on an elliptical

Man doing cardio and going after weight loss goals on an elliptical

Ideal for: Getting in a workout while catching up on your favorite show.

An elliptical trainer is a stationary exercise machine used for stair climbing, walking or running. Elliptical machines are found in most gyms alongside the treadmills.

Like cycling, using an elliptical trainer is less stressful on your lower body and joints than running or other high-impact exercises.4 Yet because elliptical training still burns about 324 calories in a half hour, it’s a great exercise to drop pounds and get healthy.3

3. Swimming Laps

Woman swimming laps in a pool to lose weight

Woman swimming laps in a pool to lose weight

Ideal for: Working out your whole body all at once.

Your arms, shoulders, back, hips and legs all get toned when you swim laps, while your heart and lungs grow stronger from the exercise. Moving through water adds resistance to your motion, increasing the challenge without putting extra pressure on your joints.5

Swimming steadily for a half hour can burn up to 360 calories.3  The extra muscle mass you will build over time makes this one of the best exercises to lose weight.

4. Strength Training

Women lifting dumbbells to tone upper arms and to lose weight

Women lifting dumbbells to tone upper arms and to lose weight

Ideal for: Giving yourself that toned, fit look.

Muscle burns more calories than fat, even when you’re at rest. Building your muscles through strength training is especially important as you get older because aging leads to loss of muscle mass, which can slow your metabolism.6

You can pick from a variety of ways to increase your strength, such as lifting weights, working with resistance bands or simple calisthenics. Because of how much you can customize this for yourself—or even for some daily variety—strength training is another example of the best exercise to lose weight.

5. High-Intensity Interval Training (HIIT)

Woman walking up steps outdoors

Woman walking up steps outdoors

Ideal for: Fitting powerful exercise into a busy schedule.

One of the most popular exercise trends in recent years is HIIT, or high-intensity interval training. It’s a technique in which you give all-out effort through a series of short, intense bursts of activity, such as running or push-ups, followed by brief, active, recovery periods.7

According to the American Council on Exercise (ACE), “HIIT also increases caloric burn after an exercise bout through a process known as excess post-exercise oxygen consumption, or EPOC. Essentially, the body must consume more oxygen, which increases the amount of calories that are being burned, to return to its pre-exercising state after an intense bout of exercise.”8

6. Skipping Rope

Couple jumping rope as part of their workout outside to lose weight

Couple jumping rope as part of their workout outside to lose weight

Ideal for: Exercising anywhere you happen to be.

Another quick and easy to way to work out is with a jump rope. It tones up your legs while burning 300 to 400 calories in 30 minutes.3 We also think jumping rope is one of the best workouts for weight loss because it’s a very low-cost exercise—all you need is a rope. Ask a couple friends to join you and take a trip down memory lane through all the rhymes you used to recite as you jumped rope as a kid.

7. Mix and Match

Happy women at group dance workout class to lose weight

Happy women at group dance workout class to lose weight

Ultimately, the best exercise to lose weight is any activity you actually like to do, because that enjoyment means you will keep up with it. One way to prevent getting tired and bored of exercising is to spice up your routine with variety.

You don’t even have to stick to just one or two kinds of activity. If you’ve been walking every day, try a few basic calisthenics like jumping jacks and squats. Ride a bike or go dancing on the weekends. Swim some laps while the kids play in the pool. Remember, every little bit of activity takes you another step forward on the journey to your weight loss goals.

*Always speak with your doctor before starting a new exercise routine.

Sources:

  1. https://medlineplus.gov/ency/patientinstructions/000893.htm
  2. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
  3. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
  4. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/elliptical-machines/faq-20058294
  5. https://www.betterhealth.vic.gov.au/health/healthyliving/swimming-health-benefits
  6. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
  7. https://www.self.com/story/fitness-terms-to-know-before-working-out
  8. https://www.acefitness.org/education-and-resources/professional/expert-articles/6361/high-intensity-interval-training-why-it-works/

Eating in the off-season: What should (and shouldn’t!) change

As the summer nears, this means off-season for some athletes. I have plenty of athletes who are concerned about what less training will do to their bodies – and therefore fitness level and overall performance – if they do not adjust food intake accordingly. But what should be adjusted? Here are 5 things that should change and 1 that shouldn’t:

1. Decrease carbohydrate intake
Since carbohydrate is your body’s main exercise fuel, less exercise means less of a need for carbohydrate. So, slightly decrease your portions of grains and fruit at each meal. Do not completely cut out these foods, but do decrease the amount. For example, instead of having 1/3 plate of grains, instead choose 1/8-1/4 plate of grains (depending on your overall goals).

2. Decrease fat intake
Because fat provides extra fuel and decreases inflammation during heavy training periods, less training means less of a need for this type of fuel. Focus on decreasing sources of healthy fat slightly at each meal, but don’t omit completely. For example, instead of 1 tablespoon of dressing on your salad, aim for 1 teaspoon (note: 3 teaspoons = 1 tablespoon).

3. Increase your intake of vitamins & minerals
In other words, increase the nutrient-density of your meals. This will help your body to recover during the off-season as well as keep calorie intake at an appropriate level. Where do you find large amounts of natural vitamins and minerals? Put down the supplement bottle and instead turn to fruits – and especially – vegetables. Aim for darkly-colored vegetables like peppers, spinach, berries and peaches. These will contain the highest nutrient content.

4. Decrease salt intake
Because you are not training as much, you may want to at least somewhat pay attention to where you are getting salt in your diet. During season, I don’t worry much about sodium intake in athletes due to the amount of sweating that occurs daily (unless, of course, the athlete has a medical history that causes me to think otherwise). What are the highest sources of salt for typical athletes? Sports drinks, sports products such as gels and chomps, deli meats, jerky and salted nuts or other foods…or using the salt shaker in general. Again – the idea isn’t necessarily to cut out these foods, but to decrease the amount you eat.

5. Ditch the convenience foods and sports products
During the off-season, use the extra time you are now not spending training to focus on meal planning, preparation and cooking. Explore new recipes, make your own granola bars and energy bites. You are training less, so there is a good chance you don’t need sports drinks, gels or chomps. Expand your horizons and you might just find some new recipes you want to keep once the next season rolls around.

6. Don’t change protein intake
Protein intake over the course of an entire training year rarely changes (except, perhaps, if muscle gain is a goal). So, continue good protein intake at all meals and snacks. That protein that once helped fuel and recover those muscles in-season will now help maintain muscle and contribute to satiety in-season. So, keep protein exactly at the amount it was in-season.

 

 

Summer Smoothies to Beat the Heat

Summer Smoothies Without Feeling Guilty

Summertime Smoothies to Beat the Heat that will leave you NOT feeling Guilty afterwards, but will leave you wanting more.(pic by womans  day.com)

Let’s start with how Great they taste you wouldn’t even know they’re Healthy and Good for you if I wasn’t telling you so right now, they’re that delicious trust me, if I can get my 7yr old to drink them then there GOOD! I’ll leave it @that &let you judge for yourself! (I’ll leave any and all links at the bottom of this article),there’s SOO many different kinds, I’ve even got one for kids in this article but I’m only going to list Top 10 and then you can at least start to make these having some options from here.

Starting with,

1)Grape-Berry Protein Smoothie
Sweet frozen grapes are an ideal compliment to berries. Mix them together, and you’re in for an antioxidant-rich treat. Plus, when you blend grapes, you break down their skin, which further releases the fruits store of Vitamin C,Manganese and Potassium.
LifebyDailyBurn.com

2)Peachy Green Protein Smoothie
While our recipe calls for frozen Peaches, you may want to swap them out for fresh
-they’re in season right now! And thanks to Kale and ground flaxseed, you’ll get a solid hit of Fiber and Heart-Healthy Omega 3 fatty acids.
LifebyDailyBurn.com

3)Blueberry Mint Green Smoothie
There’s nothing better than to cool you down. Plus, this drink is packed with ultra-hydrating Coconut water,Antioxidant-rich blueberries and folate from kale leaves.*Hot Tip:Freeze the greens before blending so they mix more easily.
TheMerrythought.com

4)Orange Creamsicle Protein Smoothie
Make believe you’re having desert for breakfast with this ice cream-inspired drink. Just be sure to use Calcium-Fortified orange juice to get a solid hit of the mineral,and don’t forget 2 scoops of Vanilla Fuel-6 which adds 25 grams of Protein and makes this smoothie Extra creamy.
LifebyDailyBurn.com

5)Mango-Blueberry Protein Smoothie
Mangoes & Blueberries are like peas and carrots:great on their own, but even better together. Mangoes are rich in vitamin A, vitamin C,dietary fiber and antioxidants,while vitamin-packed blueberries have a powerhouse of phytonutrients,which help your body ward off diseases.
LifebyDailyBurn.com

6)Paleo Peach Coconut Smoothie
Don’t let the short ingredient list fool you:This Paleo-friendly smoothie is packed with nutritious goods. Full-fat coconut milk contains monounsaturated fats(which keep your heart in great shape),while peaches have folate,iron,zinc and copper. These two ingredients should make the smoothie sweet enough on its own, but add a dollop of raw,unfiltered honey if you disagree.
CookEatPaleo.com

7)Berrylicious Smoothie*4 Kids*
This simple smoothie is great for Kids thanks to it’s basic ingredient list and sweet flavor.Frozen mixed berries serve as its base,while one Banana adds depth of texture plus a wealth of Potassium. Up the health benifits even more by choosing a Fiber-enriched Almond milk like this blogger did.
GluedtomyCraftsBlog.com

8)Key Lime Pie Protein shake
Imagine yourself on Key West, soaking up a sunset with a slice of fresh key lime pie. This smoothie is the next best thing-and for a whole lot less calories.(But alas, no sunset.) A dusting of graham cracker crumbs adds an extra hint of sweetness, and yes, that pie-like taste that’s oh so delicious.
LifebyDailyBurn.com

9)Kale Pinapple Avacado Protein Smoothie
Summery, tropical drinks: Delicious, but also seriously caloric. Get your Pina colada fix with this smoothie, which is extra creamy thanks to Avacado. A double dose of vanilla:in the protein powder and in the almond milk make this one Extra sweet.
DeliciousByDre.com

10)Raspberry Lemonade Smoothie
While more decadent than most other smoothie recipes,this chilling concoction is Amazing on hot, lazy Summer days. If you want to lighten it up, swap out the sugar for an equal amount of stevia. All we need is a porch and a swing now to enjoy all these delicious Summer Smoothies on, well what are you waiting for go make some Summer Smoothies and leave a review letting me know how yours came out or which ones you choose out of the 10 I posted or if you decided to switch things up and make your own Summer Smoothie, from these recipes?
HighHeelsandGrills.com

You can find All of these Summer Smoothie 10 recipes/ingredient on www.dailyburn.com and I’ve attached separate links for each summer Smoothie recipe, they’re all great for people trying to loose weight, or even just tone up for the summer or simply just Healthy lifestyle choice you’ve made for you and your Family. There’s one even in here for Kids, which is super good way to get “Healthy” into your kids nutrition/diet without them even knowing it(for those parents out there that have trouble getting their kids to eat veggies and fruits, this might be a way for you to get them to start liking them), it’s worth a shot. As far as you trying it, it’s a Must! Because they’re all so delicious, I’m picky and I liked them all so that’s something, enjoy and I welcome everyone’s feedback.

lifeByDailyBurn.com, all the other websites I listed as each recipe was written about, below them you should be able to click on them.

 

Nutrition; Getting The Right Nutrients

Nutrition is the process wherein we consume food that has the right nutrients necessary to help with the development, and growth of our body. Proper nutrition helps reduce the risk of chronic diseases, maintain a healthy body weight, provide you with enough energy to get you through a productive day, and even help nurture your well-being.

Overall it promotes a healthy life. The nutrients we take in are basically the ones that fuel our body, and keep us standing on our feet. While a lot of people engage in physical activity, it is important that we also prioritize the food we consume. Foods like vegetables, fruits, whole grains, foods rich in proteins, and so on, are foods that have the best nutrients.

Most people find it hard to stick with a healthy diet because we can’t deny that junk food tastes great, although it isn’t that great for us. You can try experimenting with new recipes or add different herbs, and spices to add a different taste to your food. Plan your meals, and choose the right food with the right nutrients to sustain a healthy lifestyle. Read more »

Good Summer Eats

Mixed Greens with Fruit and Raspberry Dressing
  • Prep 5 MIN
  • Total5 MIN
  • Servings

Mixed Greens with Fruit and Raspberry Dressing

Five minutes and single step process is all you’ll need to wrap up this salad made using mixed greens and fruits, drizzled with vinaigrette.

Super simple, it’s great for people that are short on time and need something they can make quickly for lunch and there’s numerous ways to switch this recipe up by using All different kinds of food ingredients, as in Fruits maybe even try to switch up the Mixed greens for a different kind of greenery, on top of switching out the fruits for different fruits 🍌 🍎 🍉 there’s SOO many different variations of different combinations you could apply to this recipe for something quick for lunch. Weather it be for just you and the Fam or bringing extra servings for friends at work, whatever your situation may be this is Super Easy whichever your situation yours is, even if I happened to not list it. This is something that only takes 5 mins of your time. Try it out and let me know what you think, Please I’d love to hear your feedback on how you mixed up the recipe in what variations you used to change it if you did? I’ve listed the recipe but you can find the original on the Betty Crocker Kitchens website listed below or above whichever is easier for you, this will help you start out with your Health Plan, Diet and Nutrition, to start a new Healthy lifestyle, when you look up Healthy Meals and put in specifics designed to fit YOU personally, just answer the few short questions and your good to go! @
https://www.bettycrocker.com/about-us

Ingredients

  • 2cups mixed salad greens
  • 1can (8 oz) pineapple tidbits, drained
  • 1cup raspberries
  • 2medium bananas, sliced
  • 2medium green onions, sliced (2 tablespoons)
  • 1/2cup fat-free raspberry vinaigrette
STEPS
  • 1
    Among 4 salad plates, divide all ingredients except vinaigrette. Drizzle with vinaigrette.

  • Mix and match the fruits in this salad. Try blueberries instead of raspberries or cut-up fresh mango instead of the pineapple.
  • To make a main-dish salad, top with a grilled chicken breast or several strips of leftover roast beef.

Nutrition Facts

Serving Size: 1 Serving
Calories
120
Calories from Fat
5
Total Fat
1/2g
1%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
190mg
8%
Potassium
440mg
13%
Total Carbohydrate
28g
9%
Dietary Fiber
4g
18%
Sugars
19g
Protein
2g
% Daily Value*:
Vitamin A
30%
Vitamin C
40%
Calcium
4%
Iron
6%
Exchanges:

0 Starch; 2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.

Fitness: Healthy Living

Fitness is something we should prioritize in our life. A number of people today still neglect to acknowledge this aspect of their life. Staying fit, and active is one of the best ways to keep us healthy, not just physically, but also mentally.

Having an active lifestyle helps relieve our stress, and other negative emotions we suppress inside us. That’s why most people that keep an active lifestyle are found to be more energetic and motivated to get through the day, compared to those that just lie around.

Fitness helps you keep a positive outlook in life, which would then lead you to a better life. As the saying goes “Respect your body, it’s the only one you have.” Read more »

The choices we make, and why do we make them?

Join Me On My Journey

This is my Journey on how I lost 50+ lbs of weight loss and found my True self in the process. I’ll tell you what worked for me, and maybe it might be helpful to your Diet or Health plan, that you might already have in place, or if not I have a few suggestions that can get you started on your healthcare regimen. I started when I’d just been sick of having complication due to my weight, and restrictions I’d never had before growing up being very pro-active, playing different sports and then chasing after my kids once I became an older adult.

I didn’t really put the weight on until I had my third Daughter, Five years after I had my Twins. Then I went back and forth struggling to loose it just to put the weight back on with some extra. I was unhappy and disappointed in myself telling myself I had no control over it because that was the “Easy” way out, rather than face the “real” Truth, that I was just avoiding what was basically the main cause of most of my health issues. So I finally faced my fear of failure and told myself, You GOT This!

  1. Slowly but surely it started to become a daily routine, NO SUGAR Is The most Important thing. Then NO Bread (unless it’s whole wheat grain), & last NO Pasta, and of coarse a regular workout exercise routine (Nothing CRAZY) that you can actually stick to a few times a week, That you can fit reasonably into your weekly schedule every week. Don’t set unreal expectations for yourself, you have to take Baby-steps or your just setting yourself up for failure if you don’t, so start out Small with your weight limit goals and then build from there slowly.
  2. Your gonna feel sore for the first couple of days after your fitness workout weather it be at a Gym with a trainer helping you one on one, or an at home workout on a laptop/iPad or mobile device, or home gyms/Fitness equipment, It doesn’t matter, Rest & some Alieve/Motrin will help alleviate some of that discomfort, it’s from using muscles you haven’t used in years, some people might not have the money for a gym membership which is ok they have tons of apps out there now for at home workouts.
    I suggest a good cardio, just type Workouts into your search in the App/play Store and download it to your device.

Read more »

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