Posts

…Simple Fitness Tips…

Need a quick guide to some health tips that may be helpful to you and your health goals?  Well look at these Ready-to-use lists that will be provided for you!

Top Rules to Healthy Eating and Living

  • Try not to skip meals! If you wait and let yourself get too hungry you are more likely to make bad food choices (by eating the first thing that you are able to get your hands on) Try to pack a light snack in your bag, purse, or desk just in case you are caught in a need to eat bind!
  • Try not to go to the grocery store on an empty stomach! Those cravings you have suppressed may take over your better judgement allowing you the chance to purchase unhealthy food options
  • I can not stress this enough but WATCH YOUR PORTION CONTROL  when it comes to preparing your meals and snacks.  Achieving your health and fitness goals greatly depends on your eating habits! So you have to be knowing of what you are consuming and how much you are consuming.
  • Try to cook your meals and take them to work.  This will allow you to be more mindful of what you are eating AND it will allow you to save money in the long run!
  • If you do have a bad meal do not stress out too much!! You still have your other meals to worry about. You can still eat healthy your other meals/snacks that you have that day.
  • Start keeping a food journal.  This will allow you the chance to see what you are eating and keeping track of what you are consuming.  It will also allow you to see what you are eating too much of or what you are lacking and you can add/subtract things from your next weeks food menu.
  • PLANNING IS KEY! Try to plan out your meals for the week! And if you know you are going to a restaurant try to look and see what they have on their menu and find their healthy options so you can know what is safe to order before you get there.
  • Restaurant tips: shy away from the bread/chip basket! Those are extra calories just waiting to jump in your mouth! If you do only have one or a handful of chips.  When you get your entrée cut EVERYTHING in half. You can have the other half for your lunch or dinner the next day.  Restaurant portion sizes are traditionally twice as big as the recommended portion sizes.  Order sauces and dressing on the side.  What to drink? WATER!
  • Watch your favorite shows DURING your workout! You can DVR it or watch it online.  This will help you to pass time and it will allow you the chance to catch your favorite shows without feeling guilty!
Like I said there are just some quick tips to go by for those who need a remainder of what they should be mindful of when they are setting their health and fitness goals.

Remember optimal health goals should be planned for losing about 1-3 pounds a week.  If you lose more than GREAT! But if you are in that range you are doing great!

Stay focused! Stay Committed!

Click on image to follow us on Facebook!

 

Follow us on Insatgram @ ms4composure

 

…More Portion Control…

When it comes to health and fitness related topics, the two topics that I am passionate about are

  • food/drink portion controls
  • adequate exercise routine

The two things listed above are some of the most important when looking at creating health and fitness goals and they are usually the two things that are either overlooked or not properly applied to health and fitness plans.

Portion control is important because without it, you will not see the results that you are looking for!  A frequent questions that is also asked when talking about portion control is “I do not know if I ate enough”…”I do not know if I ate the suggested portion sizes”…”I do not know if I am eating as frequently as I should be”.

When it comes to eating the right portion sizes you just have to learn what is the right size and what is the wrong size.  When it comes to knowing how often to eat there is no magic answer for that.  That is something you will have to figure out. Everyone’s body is different.  One important fact…DO NOT STARVE YOURSELF!  If you are hungry between meals have a small, nutritional, low-calorie snack!  My go to snack is yogurt and a handful of nuts…If I am between snacks and I get a craving I always go to something like popcorn or Greek yogurt.  These types of snacks will leave me satisfied  and allow me to make it to my next meal.  This is just something you will have to learn with your own body.  Learn what will leave you feeling satisfied for longer periods of time.

The goal is to plan ahead. You want to make sure that you have snacks and meals available for you at home, at work, in your gym bag, or anywhere close by so you are not tempted to “grab something quick” from the local fast food establishment.

You can check at the following links for some great healthy low-calorie snacks:

http://infinitelifefitness.com/2011/10/18/the-perfect-snack/

http://infinitelifefitness.com/2012/01/17/more-healthy-snack-ideas/

http://infinitelifefitness.com/2012/02/02/more-healthy-snacks-part-3/

http://infinitelifefitness.com/2012/02/23/more-healthy-snacks-part-4/

http://infinitelifefitness.com/2012/03/07/100-calorie-snacks/

 

More Portion Control Tips:

  • Split up food into bags or Tupperware.  This will allow you to pre-measure your food and have it ready when you need it.  It can save you time and allow you to grab something if you are in a hurry!
  • This can be a great thing to do for the family! Put family members names, dates, or even times on the bags/containers so children will know what is OK for them to grab then they are in the kitchen!

2013-09-18 11.39.01

Portion control is also about eating the right things for you. Yes it is OK to have a piece of chocolate or your favorite ice cream…but only ONCE IN A WHILE! Achieving your health and fitness goals requires you to understand what you are putting in your body and what your body needs.  Once you start to eat better, combine that with a great workout routine and you are on your way to achieving your goals!