What's On Your Plate...Easy Steps of How to Meal Prep

My Meal Prep Journey:    

      I've had a lot of people, mainly women that will stop me and say- oh wow I would love to have to those arms or I love the way your blouse fits on your shoulder. And I'm always quick to say- I'm focused on being committed to living to be sexy at sixty and sexier at seventy- then laugh about it.

    It may look like I put a lot of time in the gym with building this solid statue that I have, but the truth is- I don't work out more than 30 minutes to an hour on any given day. My daily routine consist of a 30 minutes of cardio or HIIT training session, followed by 30 minutes of weight training. Ive also learned to start breaking those fitness sessions up with one in the morning and the other in the evening to give my body a better opportunity at a steady stay of movement. Instead of being an active sedimentary person (meaning I workout once a day and that's all my muscles get as far as exercise). While it's important to exercise daily, it's just as important to keep your body in motion all through the day. But we'll discuss that subject more in-depth in another blog. 

    I know that a lot of you keep hearing that "abs are made in the kitchen," well I'm here to tell you that is SO true. Without controlling our food intake, doing all of that working out in the gym or pounding the ground running is not going to assist you with reaching those weight loss goals. My overall key to success and maintaining my physique is eating a balanced meal with the correct portions for my lifestyle/activities.  Meal Prepping is it!

How to effectively meal prep:

1. Select lean meats of chicken, fish, and beef- while shopping in bulk 

2. Fresh vs. Frozen: I cook with fresh vegetables/fruits and use frozen vegetables/fruits for my smoothies or shakes. But I NEVER EVER use canned vegetables. I will take frozen over canned any day. I don't even purchase them anymore. 

3. Add something green to every meal. Your body needs those green vegetables to assist with every element within your body.

4. Foods needed in your daily diet is- Protein, Starches, Fats, Fruits Legumes (beans), Vegetables and lots of Water. 

5. An active person needs more carbs than a low/moderate activity person. So ensure you balance out your intake to what you are doing physically. 

• When I'm not doing a lot of distance running I cut back on my carb intake and replace it with more protein to help keep me lean. 

• Example: I add 3 starches and 7 proteins to my current diet because I'm lifting heavy weights and not distant running as much.

6. Be VERY aware of you sugar intake. The storage of sugar is one of the biggest set backs for people achieving their overall fitness goals. 

• Remember fruits have a lot of sugar so make sure you are not taking in large quantities of fruits as well. 

• Replace candy, cakes and other unnaturally sweet items with a fruits instead to get nature's gift  to you in the form of deserts or sweets.

7. Cook and prepare adequate  portions for your weight goal and activities. For example- I want to get to 160- 165 lbs., so I set my caloric intake or portions at 1500 to 1600 calories a day.

•  I stick to the proper portions with every meal to include my snacks. As long as I'm working out at least 5 to 6 times a week a for 30 to 40 minutes and eating my prepared meals. I have no problem reaching my goals.

• Use the right container size to assist with keeping portions correct. Don't use those overly large containers to place your food in, it causes you to place more food than you truly need. 
  

6.  Eating out at a restaurant or take out food is no different. It's still all about controlling your portions and the types of food you select to eat. As long as you stick to lean vs greasy foods you will be fine. 

7. Whatever you do- don't starve yourself because that will back fire on you causing your fat cells to attack your lean muscle leading to unwanted weight gain and health issues. 

• Beside in order to have a healthy immune system, it is required for you to eat properly. Thus the old saying of "feeding a cold," is true. However, by following a meal preparation plan, you can avoid colds and the flu all together because  you will strengthen your system. 

8. Use Variety: You don't have to cook or eat the same foods all week. I mix up my foods by cooking chicken, fish, hamburgers, or meat balls.  A pasta dish or rice and also use different vegetables to my week's worth of food for ome excitement. 

• You will more than likely get bored with eating the same dish over and over 

• It's easier to cook everything at once to shorten the preparation time. 

9. Plan out your meals before you go to the grocery store to shop. It makes your trip a lot faster and more focused on keeping you from over spending on unnecessary items.

• Make or print a shopping list

• Only buy the items that is in your meal plan, buying extra will cause you to get side tracked from your overall goal- often introducing JUNK food that's not a part of the plan. 

10. Lastly, stay motivated and remember why you started this journey to begin with. Get an accountability partner or trainer to help assist you with staying on track. 

Let's Get It!

Gettting Up and Out

Get Up & Out  

 It's nothing like getting up early to explore a beautiful sunny day. Yes, key words- Getting Up. In a society where so much of our concentration is centered around sitting at a desk, sitting in front of the TV, sitting on our phones or laying in our beds- it's time to change the mold and getting that DNA moving.  
   Much has changed from the times when I was a kid where we were outside all day everyday. Playing in the sun with traditional games like kick ball, hide and seek, jump roping, riding our bikes and simply running through the neighborhood. I can remember our parents out in the yard working the gardens, cutting the grass and socializing with the neighbors. Not so much these days.
   This is why I like some of the current challenges on market today- Fitbit Workweek Hustle Challenge, Up & Out Challenge, Couch Potatoes Challenge and all other challenges out there that gets you up and moving. I like all of them except the Pokemon Go challenge- lol, those phone games just aren't my thing. However, the idea behind getting kids and adults up and moving is a great concept for keep it moving.
   Here's another reason why we truly need to be up and moving- especially outside is to get the proper vitamin D intake through natural resources. The sun is the most powerful source of vitamin one can get...

     Get Up and Go Ideas:

1.  Breakfast on the Porch- taking in some sun before work or school

2. Early Morning Walk or Run- gets the blood flowing and energy levels up

3. Morning Workout Session- HIIT, Cardio or Weight Training is excellent for DNA movement

4. Walking with Family, Stroll with the kids, Walking the Dog- spending quality time with the family is always a plus for mind, body and spiritual connection.

5.  Hiking Adventure- taking in nature while hiking the trails in your local area or just exploring something new in your city or country

Where ever you go, make sure you are GETTING UP and Moving that DNA to keep your bones and muscles healthy-in motion. Let's Get It!

ABS LAB

    It seems as though everyone is searching the fitness cosmo desperately trying to find the secret to creating those beautiful abs that we see in the magazines or displayed on the posters as we walk into our local gyms. But after reading the article by Cindy Kuzma, ABS LAB, she outlines that there is a science to scoring strong, sexy abs.
   After spending hours on proportional meals, long tedious workouts and altered social lifestyle- the truth is the secret to abs development lies in your genetics. This discovery influences everything from metabolism to hormone levels to the way we store fats according to Cindy Kuzma.  There are variables that assist you with controlling your core.

CORE VALUES

• GENETICS- Your DNA determines where you store fat-and plays a role in how quickly you can reduce it. "How much testosterone you have also makes a difference," says exercise physiologist John Porcari, Ph.D. "The higher your levels, the more easily you build muscle everywhere, including your core."

• DIET- When it comes to factors you can control, what you eat really matters says Michele Olson, Ph. D., Think high fiber, lots of proteins and healthy fats.

• STRENGTH- The more muscle you have, the more calories you zap all day. The best way to build lean tissue is with a full-body strength program at least two days a week, trainer Hannah Davis says. Add core moves (opposite) to that foundation.

• CARDIO- Steady-state activities keep weight in check- but high intensity intervals are crucial. When two of four weekly cardio workouts were HIIT routines, exercisers decreased both total and visceral fat- the kind deep inside the gut-faster, per a study in The Journal of Sports Medicine and Physical Fitness. 

• SLEEP- Adequate rest doesn't just give you the energy you need to crush workouts, it also reduced levels of the stress hormone cortisol, which has been linked to belly-fat accumulation. A study in the journal Nature Communications found that skimping on zzz's may also cause us to pick foods that trigger weight gain. 

7 EXERCISES FOR SCULPTING ABS:

1. The Seated Bicycle (Obliques)
2. Slider Pike 
3. Reverse Crunch
4. Flying High
5. Body Saw
6. Dip Plank
7. The Big Reach

As we continue on our quest to shape and sculpt the mixture those six pack abs, let us consider these Core Values and exercises that is sure to assist us with succeeding in the ABS LAB.  

The Naked Truth About Fitness

Be Open and Be Honest...Here's one of the greatest misconceptions about being fit-it's all about the time you put in at the gym or running through your local neighborhood. The naked truth about fitness is first being honest with yourself that you have to commit to living a healthy and fulfilling live. Secondly you have to be honest enough to figure out your strengths and weakness when it come to working out and eating healthy.
Sure Liz, it's easy for you to say because you are fit...Well here's the naked truth about that- it takes work- hard work on my part but I've learned to condition my mind, body and soul that this is the lifestyle that I was designed to live. I often say that my body is my temple so I don't want to defile it with being unhealthy either physically or spiritually. I work to be fit because I've discover "The Naked Truth about Fitness."
Truth is...when you can look in the mirror naked and have that one-on-one conversation to either decide to change or stay the same- then and only then will all the work matter. Bottom line- at the end of the day you have to love you for who you are and like the journey you are about to embark on.

Workout Tip: Truth is you can loose just as much weight by controlling what you eat, but to promote a healthy body incorporating cardio and strength training into your life can make the difference between developing secondary health conditions.

CARDIO WORKOUT: Try walking for 30 to 40 minutes on the treadmill doing a elevated brisk walk. Allow yourself to work up to a moderate pace where your heart-rate is raised and reach the max elevation you can tolerate...You want to be able to comfortably lean forward and manuever the hills. After the time has elapsed...do at least 3 minutes on zero elevation for a cool down. Remember to stretch and drink plenty of water.

Let's Get It!

SUPER CIRCUITS

SUPER CIRCUITS with a core body concentration... This week we are focusing on taking our fitness programs to the next level to ensure we stay on track to loose those extra pounds and tone those muscles. The goal with the circuit drills is to add a more intense weight and movement routine. A total body workout will be accomplished with new moves with low to moderate weights. This high impact- high intensity workout is guaranteed to get your heart rate up and get those calories burning. Move through each cycle without a break and then reload on fluids after the first full rotation.

Workout Tip: Before starting any workout program make sure you consult a physician to ensure you are fit to do exercises that will challenge your heart. Also taking over the counter supplements to loose weight is not recommended especially if have high blood pressure, heart problems or other health issues. These supplements are designed to speed up your heart rate but unfortunately that also elevate your blood pressure to dangerous levels. Long term use of weight loose supplements can also destroy your liver, affect your kidneys and harm your heart.

CIRCUIT WORKOUT:
Incline chest press w/ leg lifts on bench
Reverse shoulder press w/ high leg pull in
Bicep curls w/ leg kicks straight out
Bicep punch outs then leg squats drops
Overhead triceps kick w/ adductor kicks to the side
Mountain climber into push-up 

 ** Repeat the cycle for 3 rotations
** Ensure you do 3 sets with each exercise
** Start w/ light weights then work up to a comfortable moderate weight to add toning effect
** While doing the exercises squeeze your core to help with good form and to work abs
** Use wrist and legs weights to add to the challenge of your program
** The use of a watch heart monitor is a great way to check your heart rate and track the total calories burnt.

Let's keep that mind body and soul at it's peek and let's get it.... 

Up Hill Climb From a Painful Journey

        Like most people today we all have experienced some type of injury or set back in life, but the simple reality to that fact is we still must stay focused on maintaining a healthy lifestyle. I have had several serious injuries to include sustaining a herniated disc in my back that impacts my life daily; however that doesn’t stop or slow me down. Because my health and fitness was important to me I took the measures to research the exercises that I could continue to do without causing further damage to back- and the results are phenomenal. If we stood toe to toe you would never imagine I had such an injury so I challenge you today- what is your excuse? What it all boils down to is INNER strength, discipline, and commitment. I continue to do cardio, weight strengthen and plyometric on a daily basis. For some exercises I have to modify them but I still get the same results.

TIPS FOR SUCCESS:

1.    Don’t be afraid- recovering from an injury can be devastating, but doing nothing for your health and fitness could be even greater. Jump in and start again slowly working up to a comfortable level ensuring not to cause further damage.

2.    Switch up your routine: believe it or not your muscles have a memory so just like learning if you do the same repetitive thing you don’t grow and neither will your fitness level. If you are looking to tone your muscles then you have to add variety to your workout program. Adding some weights will give you great results and burn more calories faster.

3.       EATING TO MATCH YOUR WORKOUT: Overeating is also a problem for most people whether you are working out or not. If your goal is to lose weight then you shouldn’t be eating the same amount of calories you just burned off. What you eat does matter- pick a lean mean that's low in calories to supplement your hunger after a workout. Try to stay away from fast foods and foods cooked in the microwave they often times contain high fat and large amounts sodium which retains water in the body.

a.      Morning workouts should be followed up with a healthy breakfast like oatmeal, whole grain cereal, boiled egg or fresh fruits.

b.    Noonday workouts should contain foods like baked chicken, grilled or baked fish, a baked potatoes, vegetables, salad or fresh fruits.

c.     Evening workouts again can be similar to the noonday meal but you should add some variety there. You can even add a steak for protein supplement to help with the recovery of your muscles.

Whatever you do remember to eat, skipping meals is just as worst as overeating and don't forget to drink plenty of water. Being in good health is the lifeline to succeeding in your MIND-BODY-N-SOUL. So challenge yourself to be an over comer and to push through your Up Hill Climb From Your Painful Journey-start your descend to a healthy life…

Energy-ENGery-ENERGY

                When you see and hear the word ENERGY some may think of non-stop motion-fuel. Well, it’s just that-energy is that fuel that gets you through that long workout or even through your long days. But one of the most important questions is how do we maintain that level of energy that is going to give us that fuel that is needed. I don’t like to use the word diet because then people began to think of not eating. The foods that we eat produce the source of our energy we need so if you are not taking in the proper amount of carbohydrates, protein and other vital nutrients then your energy levels will remain low. The answer is simple and yes you’ve heard it before: 

• Maintain a balanced eating habit
• Get plenty of rest
• Stay focused 

              
Quick Tips:

• Don’t cheat yourself because dieting is not the answer- it’s a quick solution to a long term problem. Most diets have proven to fail, but eating properly with balance is the right answer
• If you are feeling sluggish or completely drained it’s probably because you are no longer balanced. Under eating is just as dangerous as over eating so remember if it can fit in the palm of your hand then your servings are probably adequate
• Always consult your physician before completely changing how you eat
• Again, don’t cheat with additives like coffee or energy drinks
• Simply eat healthly meals –drink plenty of water, get some rest while remaining focused and you will have all the energy you need to keep your MIND-BODY-N-SOUL on track

My goal is to help break the daily drag and get your energy levels reved up and back at the top of the chart...