HEALTH/FIT TIPS
HOW TO REFUEL AFTER A WORKOUT
Your recovery meals and snacks should include a foundation of carbohydrate-rich breads, cereals, grains, fruits, and vegetables plus a smaller amount of protein (at least 10 to 20 grams per recovery snack or meal).
Here are some options:
•fruit smoothie (Greek yogurt + banana + berries) -rice cake w/almond butter & banana slices
•cereal + milk -quinoa + egg whites w/spinach
•bagel + (decaf) latté -yam + cottage cheese
•pretzels + hummus
Do not consume just protein, as in a protein shake or protein bar. Protein fills your stomach and helps build and repair muscles, but it does not refuel your muscles.
Your muscles want three or four times more calories from carbs than from protein. If you like the convenience of protein shakes, at least add carbs to them. Blend in some banana, frozen berries, or raw oats.
WAYS FOR PARENTS TO FIT IN FITNESS
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1. While cooking do 10 squats in between stirring your dish
2. When vacuuming, do lunges as you move forward or backwards for added challenge
3. Play with your family..... pick up the kids and spin em around! Play a game of basketball or soccer outside!
4. Turn on the music and dance!
CARDIO OR STRENGTH? WHICH IS BETTER FOR WEIGHT LOSS?
BOTH! While it's traditionally thought that cardio is best for weight loss, your results will come faster if you strength train also. By adding lean muscle tissue to your body, you will increase the overall number of calories you burn daily. This can include a total body weight routine or include weights/machines.
HOW TO BURN FAT WHILE EATING
1.Eat a balanced meal of carb/protein/fat every 3-4 hours.
2. Keep your protein intake consistant throughout the day. Aim to have 3/4 your body weight in grams of protein and portion it equally with each meal.
3. Don't be afraid of fat, you need fat to burn fat. The fat sources should be healthy ones including foods like nuts, avocado, salmon, coconut oil for cooking, and olive oil for salads
4. Avoid too many sugars! Reach for the apple vs the donut! Practice moderation with any kind of sugar, a realize that the white processed sugar is going to cause you to crave more processed sugar. Hardly ever do we go back for a 2nd or 3rd apple.
HOW MUCH WATER DO YOU REALLY NEED?
At least half your body weight in oz of water. If you are exercising, you need to replenish fluids lost during your workout. As well water will help flush the system & maintain
a healthy metabolism. It will also help you feel full. If you have a hard time getting your water in, snack on raw veggies like cucumber, celery, bell peppers, or broccoli. They are at least 80% water and will be better absorbed in the body than water alone. You can also infuse your water by adding lemon juice, raspberries, cucumbers or mint.... Yummy!