Breakfast is the Most Important Meal of the Day

November 24, 2014Leave a comment

No matter how many times it’s proven that breakfast is important to a healthy lifestyle, people still continually skip it.

If the choice to have breakfast or not the answer is ALWAYS have breakfast.

Now WHAT to have can be up for debate. It is very beneficial for your body, mind and muscles to start off the day with protein. Whether you exercise regularly or just with getting older protein is so important for building muscles and for older folks maintain muscle mass in general! Plus it helps you feel fuller longer and gives you the fuel boost to start the day!

Studies have shown that high protein breakfasts can be linked to weight-loss since you feel fuller long you have less desire to eat carelessly throughout the day.

Here are some high protein breakfast ideas:

Two slices of whole-wheat bread with 1 tablespoon of peanut butter on each, topped with sliced banana. One cup of skim milk to drink. Total: 22 grams of protein.
Strawberry Smoothie: Blend together 1/2 cup of strawberries, 6 ounces Greek yogurt, 1/4 cup of uncooked oatmeal, a drizzle of honey (as needed) and 1/2 cup of skim milk or soy milk. Total: 21 grams of protein.
Mediterranean Sandwich: Whole-wheat pita with 4 tablespoons of hummus, tomato slices, 1 ounce of goat cheese and 1/4 cup of sliced almonds. Have a café latte to drink, made with 1/2 cup of steamed skim milk. Total: 22 grams of protein.
Cottage cheese
Greek Yogurt with fruit and honey
Breakfast Burrito: Corn tortilla filled with two scrambled eggs, sautéed onions, 1/4 cup of black beans and pico de gallo. Total: 25 grams of protein.
Apple Walnut Oatmeal: Cook 3/4 cups of dry oatmeal with 1 and 1/4 cup of skim milk, and add 1/4 cup of chopped walnuts, plus 1 chopped apple. Sprinkle with cinnamon and drizzle with honey. Total: 24 grams of protein.

Avocado Tuna Salad

November 14, 2014Leave a comment

Here’s a really easy and healthy lunch (or dinner) that takes barely any time to make! Since avocado is fatty and creamy it can easily be substituted for mayo! Whether it’s tuna salad, chicken salad, or potato salad you basically have free range, but here is what I used.

Ingredients:
1 large avocado (or 2 small ones)
Can of tuna
1 tbsp sugar free relish (to taste]
1 tbsp spicy brown mustard (to taste)
1 hard boiled egg (optional)

Viola! Easy as that! Put it on a piece of bread for an open faced sandwich!

Cryotherapy – CryoUSA

October 17, 2014October 17, 2014Leave a comment

Woke up feeling great after doing @cryousa last night. My legs were heavy and body just sore but only 2 minutes in here and definitely was better than any ice bath and faster!

Cryotherapy constricts blood vessels and heightens your metabolic rate, the rate of energy your body expends in a given period. The benefits include reduced swelling and increased tissue breakdown.

After a cryotherapy session, underlying tissues warm up, causing a return of faster blood flow, which helps return fresh cells for efficient recycling of the body resulting in suppressed inflammation and flushed out muscles.

There are @cryousa facilities at the Michael Johnson Performance Center and in Dallas. Take advantage of an open house! For locations near you check out http://www.cryousa.com/location_all.html or follow on Twitter and IG @CryoUSA

How to do a push up

October 14, 2014Leave a comment

Push ups are great full body move. They require not only upper body strength from chest and shoulders but also the core, glutes and legs for stabilization and good form throughout the move. So many people end up doing push ups wrong thus putting them at risk for injury.
Here are two modifications that will help you gain the strength needed for regular push ups.

Move 1: one leg push up

Start with knees on the floor but as you lower yourself straighten one leg. This move helps strengthen your core, helps prevent low back sag and replicates the form you’ll want to have during a regular push up.

Move 2: power up push up

This move is a step closer to a regular push up. It allows you to practice lowering yourself with no assistance but placing knees on for at bottom of move to press up, power up, through chest. Again this move helps with proper form and technique of av regular push up.

Try incorporating these moves 3-4 times a week and I promise you’ll gain the strength needed to do a regular push up with good form and technique!

You vs You

October 9, 2014Leave a comment

Everyone is at a different place in life and same goes for fitness – everyone is at a different place. Everyone has struggles and successes so when you see someone that is where you want to be, before you take even a second to get discouraged – know that someone is looking at you, wishing they were where you are. STOP COMPETING – just try to get better than YOU were yesterday.

Take pictures, take measurements, keep a fitness journal and track YOUR journey. Scales can be very misleading so ditch the scale and look in the mirror – that’s your competition.

Get fit while watching your favorite sports!

October 5, 2014Leave a comment

With the NFL in full swing and MLB playoffs heating up don’t forget about your health! Watch all the games you want but get fit while doing it! 👊💪

So put the pizza and beers down 🍕🍕 🍻🍻 and do these workouts with friends, family and kids!

There’s always time to make to for fit!

Go O’s and Redskins!

Dessert: Skinny Pumpkin Cheesecake Brownies

September 27, 2014September 27, 2014Leave a comment

NEWS FLASH: It’s OK to indulge! Have dessert – just not all of the dessert!

When you make any meal yourself, you can be sure of the ingredients that you are putting into your body, same goes for dessert!

I made these brownies and they were super easy and delicious!

Remember living a healthy lifestyle doesn’t have to boring and plain! Learn to make your food and desserts! Now just dont go and eat the entire pan!

For this recipe click here and follow @sallysbakeblog on instagram for lots of recipes and tips!

Attitude is key

September 25, 2014September 25, 2014Leave a comment

I found this online somewhere and love the message. You can be the smartest or the hardest worker but the number one thing you need to be successful is your attitude! 🙌🙌
If you believe in yourself and whatever you are trying to do – nothing can stop you! 👊👏
So no more negative or discouraging thoughts🙈🙉🙊change your attitude💃💃 and change your outcome!😎😎

Try something new

September 16, 2014September 16, 2014Leave a comment

We all get into a routine or pick exercises we like but the way to results is to push yourself to a new limit! 👊
Many gyms offer all sorts of classes, no harm in trying one out. You may find a new passion! If you don’t like it, try a different one. ✔✔ Whether it’s yoga, pilates, kick boxing or a spin class the variation will target your muscles in a different way. 💪💪💪
I did my first spin class today and it was tough🔥🔥🔥. Am I gonna go back? Definitely. I’ll try to improve and get better each time. Don’t think you’ll be a pro right away, work into the class and I bet you’ll see the results in your body and the way you feel!

Don’t be fast and cheap!

September 7, 2014Leave a comment

Here’s just a little reminder that food is fuel for your body! Be kind to your body and fuel it with good nutritious things. You’ll feel better and over time crave healthier options over something fast and cheap. You are what you eat, right? So be healthy not fast and cheap :):)

maketimeforfit

There's always a way to Make Time For Fit

Tag: healthy lifestyle