Sunday, November 4, 2012

Key Things to Get you Started on your journey to a Healthy and Fit Lifestyle

Key Things to Get you Started on your journey to a Healthy and Fit Lifestyle



Anytime you start a new exercise routine it is key to make sure you are doing a few things right!  The #1 most important thing is to make sure you are eating enough!  You need to make sure you are fueling your body with good food and enough good food to get you through the day.  Chances are if you are hungry, tired, or lacking energy you are not eating enough and/or the right kind of food!

You are going to be eating a lot more when you start Eating Clean, but don't let that scare you.  For example, 6 egg whites might sound like a lot but it is only 99 calories.  Yes, you read that right that is it...not very much at all!  You are going to be eating more nutrient rich and dense foods which will fill you up quicker!  

Here are some great tips:




1.  Eat your First meal within an hour of waking.  
If you are like me and workout first thing in the morning you have 2 choices.  You can have something small when you wake up like a banana and a glass of water or you can get straight to work and eat after your workout.  I personally prefer the second option. 


2.  Plan ahead.  Designate a food plan/prep day!  
My day to plan and prep is Sunday.  I may not get it all done in one day but I do make the time to plan out my meals.  I then make my grocery list if necessary and post the plan on the side of the fridge.  If I need to prep or make anything ahead of time I usually begin to do this after we have dinner.  I have my food choices ready to go so I am never left in a position where I have to make a bad food choice.  Planning ahead is KEY to success!! I can't stress this enough! When I first started on my journey I did not plan my meals and I found myself struggling with controlling my eating.  Once I started planning I had less chance to have a wandering eye and choose something bad to eat. 

My meal Plan for the week, Planned on Sunday night!

3.  Measure and weigh everything when possible.  
Purchase measuring cups and a kitchen scale.  It is important to know you are eating the correct portion sizes.  This is the one thing that everyone will tell me that they slip up with at first.  It is so hard to know exactly what a proper portion size is.  Take some time to weigh your food, measure out 4-6 ounces of meat, 2 cupped handful of fruits and veggies and 1 cupped handful of starchy carbs so you know what it feels and looks like.  It will greatly improve your success with your diet.  Check out this great video by Tosca Reno on portion sizes.


4.  Eat every 3 hours (usually 5 to 6 times a day)
This is the secret to speeding up your metabolism!! People who eat small frequent meals throughout the day paired with a complex carb (fruits and veggies) and a protein are less likely to over eat and do not have spikes in blood sugar levels throughout the day.  When you make a point to eat every 3 hours you are constantly fueling your body with energy!  We NEED energy to do our workouts, function properly, and get through our day!  So set a timer on your phone or watch and EAT when it goes off.  Even if you are not hungry! I promise you will lose weight this way. 


5.  Drink lots of water!!!! 
I always have my refillable water bottle beside me! If not, then grab a bottle of water.  You can add lemon, orange, cucumber, or berries if you need to flavor your water.  Hydration is key to keeping your metabolism burning and your weight loss on the straight and narrow. 


6.  Take a multivitamin
If you are lifting weights it may be a good idea to add in some calcium too!


7.  Take one tablespoon of Flaxseed or Fish Oil daily.
Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. 


8.  Consistency is key!
If you have a day where you slip up...Don't give up!  Start fresh at your next meal or the next day.  You can do it!


9.  No starchy carbs after 7pm or at least 3 hours before bed.  Limit fruit to twice daily.
Tip: carry a small apple in your bag at all times in case an energy slump hits!


As always if you need help figuring out which fitness program can work for you or help making the right food choices message me at alysonhorcher@gmail.com.  

~Alyson

Tosca Reno: Portion Sizes 101

Tosca Reno could not have said it better!!!!
Are you struggling with eating clean and what to eat and when to eat it?!?! Check out this YouTube video on portion sizes to get your mind in the right place!!
I absolutely love Tosca!  She has taught me so much!  Eating Clean is the easiest lifestyle change ever and totally doable!!




If you want more information please message me at alysonhorcher@gmail.com and I would be glad to help you get started on your own journey of Eating Clean and Getting Lean!!

~Alyson