Fitness · Food

Pre and Post Workout Snack Tips

Hi everyone!

Eating healthy and working out go hand in hand. However, do you know what the best foods to eat before and after working out are? I did some research and found some great tips on this topic so of course I wanted to share.

One of the things I discovered is how important it is to eat before a workout. According to Livestrong when you eat prior to working out you will not only maximize your workout, you will also increase your energy levels throughout the day. Our bodies need enough nutrients to carry us through not only pre workout but also during and post. Your immune system will operate at its optimum level and your blood sugar levels will be balanced all day.

Some great tips to try to establish into your routine are:

banana oatmeal

  • Morning workouts: eat something within 30 minutes of waking up. This will rev up your metabolism. Some good eats are banana, small portion of oatmeal, non-fat plain yogurt. Try to choose foods that are low in fat and fiber for pre-morning meals.

apples and peanut butter

  • Afternoon workouts: If you are like me I am always ready for an afternoon snack. So if you also tend to work out in the afternoon try eating a small portion of oatmeal, apple slices or banana with peanut butter. A small bowl of vegetable soup is also a great option.

shakeo

  • Post workout: You should eat at least 30 minutes after you work out. This will prevent your body from burning muscle. Protein should be your go to. Protein shakes my favorite being my delicious Shakeology, raw almonds, and hard-boiled eggs are great to consider.

small meals

  • Eating small meals every 2-3 hours will maintain a sustained balance of nutrients and energy; in turn charging your metabolism to run at its best. This will also keep your hunger levels at bay so you do not end up overeating when it’s time for your next meal.

water

  • As for water, it goes without saying hydration is just as important as feeding your body the right foods. You should drink ½ of your body weight in ounces every day. Not only does your body need water to operate, but it also needs to be replenished of the water you sweat out during a workout.

What are some of your favorite snacks for pre and post workouts?

-Yesenia Whipple

Fitness

A New Year A New You

New Year New You

So yes the holidays are coming. I think it is a great time to start making healthy decisions and changes and staying on track before losing control over the holidays.
HOWEVER, I know for some this is just not possible. But rest easy. Instead of thinking the impossible; realize you have 2 entire months to start planning for a healthier lifestyle come January 1st.
That is:
*2 months for me to find you the right fitness program that you love and are excited about. 
*2 months to start thinking of the type of nutritional changes you want to make to your lifestyle. 
*I got you covered on the support and coaching!
Sooooo what do you say? I say you are worth the time, energy, and investment.
You.Are.Worth.It…my friend.

Image Credit: http://www.stylezilla.com

-Yesenia Whipple

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

How Important is Wheat Grass?

Very….

Wheatgrass is well grass essentially. The uses and benefits of including Wheat Grass in your diet are almost essential to many looking to improve their overall health.  Wheatgrass contains many vitamins and minerals such as Vitamin’s A, C, and E, Calcium, magnesium, iron, and amino acids to name a few.

Wheatgrass is known to increase the body’s production of hemoglobin which is found in red blood cells. These cells carry oxygen, improving conditions such as diabetes, prevention of tooth decay and bacterial infections.

Wheatgrass is also used to remove cancer-causing agents as well as toxins from your liver, blood and body. It can be used for such things as reducing high blood pressure, improving your digestion, and lowering cholesterol. Pretty crazy stuff right?

Wheatgrass has also been utilized to treat cancer and arthritis as in alternative treatment programs.
I’m not sure I can stress the importance of such an amazing natural resource available to us.

I am lucky to be able to incorporate a shot of wheatgrass every morning as it comes fully loaded in my Chocolote Shakeology shake. Along with many nourishing components wheat grass stands out as one of the most important ingredients in each shake. Let me know if you have any questions 🙂

-Yesenia Whipple