Day 16: Bring on the Weight

How did you do yesterday staying in your target heart rate? Was it easier or harder than you thought it would be?

Today we are going to talk about picking up those weights the next time you are at the gym. Why? Well you see lifting weights builds muscle and muscle not only takes up less space than fat, it also burns more calories per pound. So if you are looking to speed up your metabolism, building muscle is a great way to do it!

Now for you ladies, I don't want you to think that your going to get big and bulky, because your not! You are going to see more definition in your body, maybe a few abs, but its going to look sexy I promise.

So today remember your target heart rate, lift some weights, and take in liquid protein within 30 minutes post workout and get your sexy back!

You can do this!

Day 15: Work Out Smarter, Not Harder

How did you do with your protein yesterday? Did you get in within in 30 minutes of completing your workout?

Are you one of those cardio all out people? Do you run for as fast and as long as you can? Sweat pouring, blood pumping, exhausted when your done? If you aren't training for a race there is an easier way. You see to burn fat you need to be in your target heart rate zone (which is usually achieved at a mild pace and incline.) When you get out of this zone you are burning sugar/ the meal you last consumed. For most of us we want to burn of our fat you last meal hasn't been stored in your body yet so stick to the mild, fat burning workout instead of the all out marathon.

To find you target heart rate:
220 - your age then multiply by .7 for your low number
220-your age then multiply by .8 for your high number

This is the range at which your body is burning fat. Try using a treadmill or elliptical with a built in heart rate monitor or if you have one like a watch or band wear it during your workout and see how long you are in the fat burning zone.

Workout smarter not harder!

You can do this!

Day 14: Optimize Your Exercise

What did you do to be active yesterday? Did you find a class or group to join?

Today we are going to talk about the importance of protein post workout. When you exercise your muscles tear, so that they can rebuild bigger and stronger. Within 30 minutes after your workout you should take in some kind of liquid protein. In liquid form it doesn't have to be broken down before your body can use it, so the protein gets to your muscles fast enough to aid them in repairing.   

Be mindful of what you drink after your workouts read labels and ingredients. Do research online before you buy protein shakes from the store. Many can be dangerous or counter productive because of high sugar or bad ingredients. I use Herbalife 24 Rebuild Strength because it is banned substance tested and has a great protein to carb ratio (and it takes like chocolate milk :) for more information about Herbalife email me at stdeal89@gmail.com

It is also important to know that if you are strength training (i.e. weights, muscle building exercises like squats, lunges and crunches) to not work the same muscle groups two days in a row. This allows them to heal before you begin the tearing and repairing process again. So split your days into arms, legs, core, back and shoulder, lower, upper etc..)

You can do this!

Day 13: Let's Get Moving

Are you prepped and ready for this coming week? Now it's time to incorporate the active into your healthy, active lifestyle.

To start, here is what I don't want you to do. If you are new to exercise, DO NOT book yourself for a week of intensive workouts. You'll burn yourself out and give up. Instead we are going to take small steps.

I bet you have heard it before but park at the far end of the parking lot, take the stairs, play with your kids, just get your body moving. I also want you to spend the day thinking about something active you like doing. Walking, running, yoga, dancing etc.. and look into classes or groups in your interest. Exercise doesn't have to be boring or spent in a gym (but if you like that it's fine too.) Find something that meets once a week and commit to going. Get in the habit of going to every class or meeting and when you get comfortable add a day.

If you can't find anything look for people who share your interests and start your own group. (hiking, scenic walking, run club etc..) be creative, have fun and most importantly GET MOVING!!

You CAN do this!

Day 12: Let's Get Prepping

Many people use Sunday as a prep day for the week. (It doesn't have to be Sunday, just a day you have some time to prep meals.)

Remember all that yummy stuff you got at the grocery store yesterday? Get out your nifty new containers and start separating out meals and snacks.

Wash and clean and cut your veggies. Pre-cook roasts and cut them. Pre-make casseroles, frozen crock pot meals, home-made burritos, it doesn't matter as long as you have everything ready to go. Convenience is key!

Once that is all done, enjoy the rest of your weekend and know that you have set yourself up to have a great and healthy week!

You can do this!

Day 11: Making a List

Now that you have your goals and plans set and you have an idea of what you should be eating to live a healthy, active lifestyle its time to make a list, a grocery list that is.

Go through your pantry, separate anything that doesn't fit you plan. You can donate it to a food bank, give it away, or put it where you can't see it and be tempted to eat it.

Next make a list including fruits, vegetables and proteins. Scour Pinterest for healthy recipes and meal ideas. Have some kind of plan for what you will be eating and cooking this week and what ever you don't already have at home put on the list.

Remember spices and seasonings, you can experiment with them if you need to but if something taste great you are more likely to stick to your plan. Most people don't want to eat bland and boring food.

If you want pick up some nifty reusable containers while you are there so you can pre-pack and pre-separate meals and snacks. Convenience always makes things easier.

Now get shopping,

YOU CAN DO THIS!!

Day 10: Carbohydrates

How did you do with your fats yesterday? Did you avoid the bad ones, and have enough of the good ones?

Today we are talking about carbs, which should consist of 40% of the calories you eat. Now don't take this as a invite to gorge on bread, pasta and other refined carbs. While bread and pasta are oaky
in moderation, you don't need it with every meal and keep an eye on your serving sizes. (And if you are eating pasta skip the breadsticks or garlic bread) the key is to eat balanced meals.

Instead I want you to focus on getting your carbs from fruits and vegetables. There is a reason we are supposed to get seven servings a day! Try eating a couple fruits and or veggies with your three main meals and having a two part snack once or twice through out the day.

A two part snack is one protein and one fruit or veggie. This will help keep you full and satisfied all day long. Now remember I am not telling you, you can't have grains. I am telling you that the largest majority of your carbs on most days should come from fruits and veggies. Try to limit breads and pastas to one meal a day or take baby steps by cutting it from one meal at a time.

You can do this!