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 · Food

How to make those Abs pop

abs

Abs, everyone wants them, everyone has them; so how can we get them to appear?

While exercise is important,  your diet is even more crucial on your journey to rock hard abs. For exercise focus on strengthening your core muscles. In addition, mix in workouts targeting all abdominal muscles not just upper or lower. Now keep in mind if you have a lot of extra weight hanging out you will need to get your cardio on as well. Cardio well shed those pesky layers of fat that are hiding those abdominal muscles. Creating a good mix of cardio, core, and ab specific exercises will get you started on your quest for an ‘abtastic’ physique.

As mentioned above, diet plays an important role in getting those abs to come out and play. Here are some foods that you can incorporate into your diet:

Salmon

  • Lean protein such as seafood containing omega-3 fatty acids; think salmon, tuna, etc… Omega-3 fatty acids are great for fat burning and promote a more efficient metabolism.

almonds

  • Nuts like raw Almonds contain both protein and fiber. In addition almonds provide antioxidants found in vitamin E and minerals like magnesium which promote energy as well as build muscle.

berries

  • Fruits like berries. The more fiber you get from foods like berries the less of the unhealthy calories you will absorb from the not so healthy choices.

leafy greens

  • Veggies are essential in fueling your body. You will have more energy while also keeping the calorie count down. Veggies like broccoli and leafy greens also contain carotenoids which help prevent cancer.

eggs

  • Eggs contain a wonderful balance of essential Amino Acids. Studies show consuming eggs in the morning will help curb your appetite throughout the day. They are one of the best sources of protein you can add to your diet.

how-to-make-yogurt-1

  • Yogurt is a great sources of calcium and helps keep your digestive system in check. A healthy digestive system will help keep the bloat away and you may see a less flabby midsection.

brown rice

  • Healthy Starches such as brown rice, sweet potatoes, and quinoa.  Along with the health benefits you  also benefit in feeling fuller sooner and longer.

For more fitness tips check out my fitness tab, or comment below with questions.

-Yesenia Whipple