Friday, August 27, 2010
Starting your day off with exercise will keep you on track for the whole day. Eat lean, eat clean and relax.
Saturday, June 5, 2010
12 days down. Well I have to admit it has been hard, and on my last post I mentioned I was going to be spending the weekend with some friends. I fell off the wagon, I had some cocktails and an ice cream. bummer. However, I feel like I controlled my sugar intake way better than I normally would. Once I got home it was back to business.
I have noticed a little difference in my midsection, hmmm we'll see.
Catch ya later.
Thursday, May 27, 2010
So this weekend I am going to be at a friends house and I need to keep my focus. I can do this...I can do it because...I can! We are able to make choices every day, this is my choice and the only one that can make it happen is me! I will be back in touch after the weekend.
Have a great one!
Wednesday, May 26, 2010
Well I am in day 2 of no sugar. Just to be clear here I am eating fruit and some dried fruit, some mornings I may have some orange juice. Im really not so concerned with those forms of sugar, because they are healthy and contain vitamins and fiber. I am really more concerned with white sugar, although I have committed to no agave nectar, raw sugar, maple syrup etc...
This is hard, and I can see myself becoming a very unhappy person over the next few days, I feel as though I am missing something, Im not able to satisfy myself with that little morsel of sweetness.
I wanted to have a bowl of cereal tonight, then realized it has added sugar, not much, I do try to buy low sugar cereal, I think it was some kind of fiber flake crunch. I also have shredded wheat, but not as much fun at 0 sugars. So, I had 2 dried apricots and called it a night, going to bed feeling really dis-satisfied. I so want this craving to go away.
Well, day three tomorrow, I will try to eat less dried fruit.
Goodnight! and remember, we are all Ripped Chix inside, whether you are taking the first steps to fitness, or training for an event, or trying to eat healthier, or like me, trying to break a habit, the important thing is your taking that step towards a better you, so rock on!
Tuesday, May 25, 2010
Monday, May 3, 2010
1 cup cooked wehani rice, or other brown rice variety
Saturday, April 24, 2010
Eating protein 30 minutes after you workout helps your body to build and maintain muscle. During your weight lifting session the muscle is actually being broken down, the muscle fibers tear under the stress causing trauma and metabolic depletion of the muscle which then causes a reaction in your body to repair and reinforce those damaged fibers. It is during the repair phase that the muscle building occurs. Remember, the first protein nutrition fact-your body uses protein to build, repair and maintain almost all of the tissue in your body, therefore, in order to increase the "profits" from your weight training you need adequate protein to repair your muscle tissue
I suggest a good quality whey protein shake. A whey protein shake will raise the amino acid levels in your body, these are the building blocks of protein. A protein powder consisting of a high percentage of milk protein isolate is the better choice because it is slow in releasing amino acids, once released the blood amino acid levels remain elevated for several hours, resulting in better protein accretion.
So...If you are going to train hard, then eat to support those efforts.
Have a great day!
Thursday, April 22, 2010
Are you getting enough water every day? I'm getting better at it, I never really enjoyed drinking water, I tolerate it, does not really excite me, but I think about all the wonderful things water does for my body and health, from my cells, to my muscles to my skin, after all 2/3 of our body consists of water, our bones, muscles, blood and even our brains. It still amazes me how some people will go a whole day without a glass of water, but will chug down 4-5 sodas or fruit drinks or coffee. I don't think soda is running through our cells and muscles bringing much needed nutrients is it?
So what are some of the things water does for us, well, it transports nutrients and oxygen to our cells, protects our vital organs, regulates body temperature and on and on, and that's all great but what does water do for me as an athlete?, as a fitness enthusiast?, as a woman trying to lose weight?, as a body builder? Well, the answer is...alot.
- Drinking 8-10 glasses of water a day will:
- Flushes out toxins from your system allowing your metabolism to function more effectively, by about 3%. Your metabolism is very important, it's your body's furnace and if you don't stoke it you will not burn calories.
- Gives you a "full" feeling thereby curbing your appetite, if you are feeling hungry and it is not quite time for a meal then drink a glass of water. Drink a glass of water too before your meal to help you eat less.
- Help you drop water retention weight, I know sounds like an oxymoron, but it is true, when you do not drink enough water your body holds onto it thinking it is in survival mode, once you start getting enough water into your system, then your body thinks this influx of water will continue and will then start expelling all the old water it's been holding onto to,(think detoxification) this is why you pee so much, and some people do get discouraged having their day interrupted with so many bathroom breaks, but if you keep up the water intake it will regulate itself and even out.
- Build beautiful muscles, your muscles are 75% water, if their not hydrated then how can you build muscle? enough said.
- Boost your immune system and speed up recovery from injuries, which means less down time and more time for working out, running, biking whatever it is that gets you moving.
So do you have a glass of water yet? Find what works for you, for me it is keeping my pretty Sigg bottle full all day and sipping. Maybe some lemon or lime slices. Whatever it takes do it, get drinking and you will see the benefits right away
Wednesday, April 21, 2010
It is a stormy day here on the island and I am sitting here thinking about what to write. I thought I would throw these 10 tips your way, and in the following days I will break them down and go into more detail about each one.
- Drink 8-10 glasses of water daily
- Consume a protein shake within 30 minutes of resistance training
- Get your daily intake of fiber
- Find your "emotional" reason for staying on track
- Strive for consistency not perfection
- Eat 5-6 small meals a day
- Combine a carbohydrate and a protein in every meal, and eat your veggies
- Choose appropriate portion size
- Plan ahead
- Stretch everyday
Getting into shape is a committment but once you have all the information and spend a little time organizing yourself then it is easier than you would expect, the key is committing, planning and accountability.