Fitness

My Go To Fitness Tools

Good-Diet-And-Exercise

Photo credit courtesy of Richmond Renew Me Today

1. Nutrition and Exercise – number one is by far my diet and nutrition coupled with a healthy exercise regimen. Nutrition is 80% of the reason I am fit today; 20% is the exercise. So what do I do to stay healthy and fit? I drink a nutrient dense shake everyday, balance my foods with the right balance of protein, veggies, fruits, healthy fats, and starches; as well as maintain a constant exercise routine. Sometimes I do PiYO, sometimes I follow the 21 day fix, sometimes I just take the family with me on a long walk and clean the house; the key is staying active and making sure you get at least 30 minutes of heart pumping activity into your day.

fitbits

2. Fitbit – Oh my Fitbit is like gold to me. I have owned the Zip, the One and now the Fitbit flex. I have to say my favorite is definitely the Flex. I like the convenience of not having to take it off unless to charge. It’s even waterproof! I just wrote a great post on Fitbit Flex accessories to add some chicness to your flex band so check it out 🙂 Fitbit is great because it tracks your steps throughout the day, activity, and sleep. It tells you how many calories to eat based on your given activity. So you really get amazing accuracy on how many calories in vs. out. My favorite aspect is that it syncs with Myfitness Pal. They talk to each other to calculate food, exercise, etc. You only have to log food and exercise in Myfitness Pal and it will automatically sync to the Fitbit database.

myfitnesspal

3. Myfitness Pal – is an amazing tool which I have also written all about in the past. It allows you to set goals with regards to gaining. maintaining, losing weight and it tells you how many calories you need to accomplish that goal. It also tracks the nutrients in the foods you are eating to let you know if you are above the percentage for carbohydrates or fats for example on a given day.

FT4

4. Polar Heart Monitor – I am a huge advocate of wearing a heart rate monitor when doing cardio. It really will give you the most accurate number of calories burned based on how hard you work that day. You also can track your heart rate throughout your workout as well as calories burning to determine if you need to step it up or slow it down. I log my calories into Myfitness Pal and am able to see how many additional calories are in my ‘bank’. I recommend getting one with a chest strap; you will get the best results that way.

These pretty much sum up the tools I use daily to maintain a healthy lifestyle and stay fit and active. What are your go to fitness tips and tricks?

-Yesenia Whipple

Food

Paleo My Taste Buds!

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Easy Shredded Pork over Caramelized Mashed Plantains

If you have been wondering what all the fuss is about with regards to the Paleo lifestyle you have come to the right place! In looking at many Paleo recipes the biggest thing to note is each recipe uses real food from salad dressings, sauces, to throwing away the can of Pam spray and cooking with bacon grease. While you can lose weight following a Paleo lifestyle the biggest benefit is you will be eating your way towards optimal health.  Below are some core principles of paleo diet.

Dana Carpender, author of “500 Paleo Recipes”  provides some great tips on following a Paleo ‘lifestyle’.

  • No grains, beans, or potatoes. Nothing that must be cooked to be edible. Especially gluten and no soy.
  • No refined or separated sugars.
  • No polyunsaturated vegetable oils.
  • Eat plenty of animal protein and animal fats. There is no such thing as a vegetarian paleo diet.

Robb Wolf, author of The Paleo Solution, lists his dos and don’ts:
DO EAT – Fruits, Vegetables, Lean meats, Seafood, Nuts and seeds, and Healthy fats.

DON’T EAT – Dairy, Grains, Processed food and sugars, Legumes, Starches, Alcohol.

Some refinements:

  • As frequently as possible eat fresh, rather than packaged foods – fresh meats, poultry and fish, fresh vegetables, and fresh fruits.
  • Avoid additives – eating fresh foods will dramatically reduce your intake of additives right there.
  • Choose grass-fed beef and lamb, pasture-raised pork and chicken, pastured eggs, and wild-caught fish as much as you can.Some issues may arrive based on cost or availability do the best you can. Do remember these foods are superior to conventially raised foods. They provide better omega-6/omega 3 ratio than conventionally raised food.
  • Also choose organically raised fruits and vegetables as often as possible.
  • Gauge your carbohydrate intake by your waistline and blood sugar. Paleo is not strictly low carb, which allows you to indulge in starchy root veggies, squashes, and a wide variety of fruit. 
  • Get your self some vitamin D by way of sunshine, enough sleep, and Exercise.

At the beginning of this post you noticed I provided a picture and link to a Paleo recipe. http://paleomg.com/ is a great resource if you are looking from some delicious and versatile Paleo recipes. For details on the referenced recipe follow: http://paleomg.com/easy-shredded-pork-caramelized-mashed-plantains/  

You may or may not feel this lifestyle is right for you. I do encourage you to try a recipe or two and then decide. 

Yesenia Whipple