Fitone

Health and Fitness information to improve your quality of life


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Six Pack ABS -Try My Intense AB Circuit

Ready for an intense workout that will get your heart pumping and  will help you create lean, defined abs?

It’s the weekend, don’t let it destroy your progress and hard work you put in during the week 🙂  It’s ok to plan one cheat meal but offset it with a little more activity and clean eating the rest of the day.

The abdominal muscles can be the hardest to uncover and define as it is one of the areas many people store fat.  To see definition in the abs requires a clean diet and a workout plan that includes cardio, weight training and core work.  Check out my ab circuit that will help get you started.  20170613_075037

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Things Will Only Change When I Change

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We all struggle with making peace with our food choices, finding time to exercise and balancing family life. So learn to enjoy each day with a goal to do the best you can by making healthy food choices and increasing your activity during the day. Lose the guilt when you can’t find time for your workout or if you slip up and cave in to that piece of pizza or doughnut.


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Life is a roller coaster ride; learn to find balance and peace by losing the “all or nothing” attitude and always picking yourself back up and getting back on track. Fuel your body with what it needs to stay healthy and active most of the time but learn to enjoy, splurge and celebrate life’s special moments without the guilt.


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You Control Your Health

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Although hereditary factors can play a part in some diseases, you have a lot more control of your health than you might think. Your body is an amazing machine designed to heal, but with continued abuse of unhealthy food choices and inactivity, you can end up with permanent damage. There comes a point where your body gives in and stops fighting. You are left with an increased chance of developing diseases such as: diabetes, high blood pressure, cancer, or auto-immune disorders.

Once this occurs you have damage that can’t be reversed. Diabetes can lead to blindness, loss of limbs, and even coma. Heart disease and hypertension can cause heart attacks, stroke, and leave you dependent on others for your care.

You have the ability and the choice everyday to make good decisions regarding your food choices and activity level.  Don’t wake up one day and regret the opportunities you had to take care of yourself and live a better quality of life.

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Click on this link to read my article on six steps to reduce fat and get lean

Don’t wait another day to start making small changes to your diet and lifestyle. You will be amazed at how much better you feel mentally and physically as you begin to decrease consumption of junk foods and develop a consistent exercise program.

LAU HANLY reports in the article:

Short-Term and Long-Term Effects of a Healthy Diet

Over the course of your life, the benefits of a consistently healthy diet really add up. You are less likely to develop cancer, arthritis, memory loss, dementia and macular degeneration. You’re at a reduced risk of getting heart attacks, blood clots, of sustaining falls and fractures, of getting diabetes, and of having nutritional deficiencies that otherwise become more difficult to treat as you age. You’re also likely to live longer, and to be happier and more active than people who have eaten a less healthy diet.


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How’s Your Self Control?

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Self control can be a big challenge but it’s like a muscle that responds to how often we use it. The more you use it the stronger it gets. Learn to pause and think about your food choices. How are you going to feel 5 minutes after eating those fries or junk food? It affects you physically by making you sluggish and in the long run leads to disease. Mentally it makes you feel bad about yourself and your ability to stick to your goals. Is your health and well-being worth that few minutes it takes to scarf down that pizza or doughnut? Learn to visualize success and imagine how you are going to feel after making a healthy choice. You can learn to enjoy healthy food by experimenting with new recipes and really getting involved in your food preparation. Your body will respond with more sustained energy and you will build self-control. Remember pause and reflect- food can either improve your health or cause disease. It’s your choice. 😊


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Ultimate Fat Burning Juice

Been experimenting with different juices to help get my daily intake of fruits and veggies. I been on a grapefruit kick lately and had never really thought about juicing grapefruit.  However, came up with this concoction that I absolutely love.

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It contains 4 of these ultimate FAT BURNING FOODS!

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I made sure to get just the fruit sections of the grapefruit and peeled away all of the white fleshy part of the fruit.  Here is the recipe:

1 Medium size RUBY RED grapefruit

1 cup of organic spinach

4-5 large organic dark cherries

1/2 cup of fresh pineapple

1 tbsp organic chia seeds

filtered water

ice

Blend ingredients and enjoy!!  Delicious. Let me know how you like 🙂

 


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New Food Plan To Shake Things Up

I’m ready for a change and recently tried the Whole 30 program a couple of months ago. Although I eat pretty clean,  I occasionally grab protein bars that list way too many ingredients on the packaging and I also tend to consume way too much peanut butter. Check out this article from Anytime Fitness on protein bars.

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I realized while on the program, I had a lot more energy and slept better. I definitely felt leaner within the first week.

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The Whole 30 way of eating was quite a challenge for me in the beginning. I had difficulty feeling satisfied with my meals and felt constantly hungry on my more active days.  I realize I need to drink more water this go round and keep a journal to jot down my more filling meals.

Here is to new beginnings; Monday is the start to a new week. So I’m excited to give  Whole 30 another try.  I plan to eliminate meat for the first 1-2 weeks and will do an organic protein powder for my shakes.  The key is to find what works with your schedule and foods you actually look forward to and enjoy.

I love protein bars as a quick, filling meal in the morning, therefore, I plan to make use of the Lara Bars that are compliant with the Whole 30 Plan

Even with that caveat, not all Larabars are Whole30 compliant. Here is a handy list of Whole30 Approved Larabars for you! Enjoy, friends!

Whole30 Approved Larabars

Approved Lara Bars

 

 

Here are the rules:

 

WHOLE 30 RULES:

Yes: Eat real food.

Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.

No: Avoid for 30 days.

  • Do not consume added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol, in any form, not even for cooking. (And ideally, no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
  • Do not consume carrageenan, MSG, or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • Do not consume baked goods, junk foods, or treats with “approved” ingredients.Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is totally missing the point of the Whole30, and will compromise your life-changing results. These are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.

Some specific foods that fall under this rule include: pancakes, waffles, bread, tortillas, biscuits, muffins, cupcakes, cookies, brownies, pizza crust, cereal, or ice cream. No commercially-prepared chips (potato, tortilla, plantain, etc.) or French fries either. However, this list is not limited strictly to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Our mantra: When in doubt, leave it out. It’s only 30 days.

One last and final rule:

  • Do not step on the scale or take any body measurements for 30 days. The Whole30 is about so much more than weight loss, and to focus only on body composition means you’ll overlook all of the other dramatic, lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat, or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, so you can see one of the more tangible results of your efforts when your program is over.)


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Ditch These Five Foods To Lose Weight

 

20170613_075037Would you like to lose weight without the stress of counting calories or embarking on another unhealthy fad diet? Try eliminating these five food items for thirty days. This is an inexpensive and simple method to help shed pounds without unhealthy diets, weightloss pills, or counting calories. 

Many people are unaware of how many calories they take in on a daily basis. Do you have a couple of glasses of wine with your meals or snack on sweets during the day? Alcohol and frequent snacking can add up to a substantial amount of calories and easily pack on the pounds overtime. Just one glass of wine can add up to 300 calories or more to your daily caloric intake.

Many people try low fat diets to ptevent weight gain or lose pounds. These diets include foods like pasta, rice, cereal, and bread.  However, high carbohydrate meals that include rice, bread, and pasta can increase insulin levels, stimulate your appetite, and leave you feeling tired and lethargic. You may be surprised at how much better you feel eliminating these items from your diet.

Keep a journal for thirty days to monitor your beginning weight, your daily food intake, and note your energy and mood after each meal. A food journal can help increase awareness regarding your nutrition and how your body reacts to certain foods. Swapping these high carbohydrate foods for healthier alternatives can make a significant difference in energy levels and weight loss.

The plan is simple. Eliminate bread, rice, pasta, sugar and alcohol for thirty days. Plan to shop for alternatives for foods on the list that you currently consume on a daily basis. Make sure to drink plenty of fresh water during the day and eliminate artificial sugar. Always check with your physician before starting this or any other diet or nutrition program.

1. Bread– Eliminate bread for thirty days. Try Ezekiel wraps on sandwiches and burgers for a healthier, gluten free alternative.

2. Pasta– Many people eat large portions of pasta with their meals which can add up to 300 or more calories per serving. Choose spaghetti squash for a healthier alternative. Experiment with recipes and make your own. Typically the pulp is shredded with a fork after the squash is cooked and all you have to do top it with a healthy spaghetti sauce.

3. Rice– Try quinoa as an alternative to rice. Quinoa has protein which helps to stabilize blood sugar levels. Choose organic if possible and check the nutrition label for appropriate portion sizes.

4. Sugar– Sugar may be a challenge to eliminate for thirty days. Sugar is hidden in many junk foods and restaurant menu items. Check the ingredient list on the nutrition label for sugar content when you buy groceries. Make a commitment to avoid all junk and processed foods for thirty days. Choose fruit as an alternative for sweet cravings and eat fresh vegetables for your meals and snacks.

5. Alcohol– Alcohol is high in calories and easily stored as fat. Eliminate all alcohol for thirty days. Try water with fresh fruit slices as an alternative to cocktails. If you drink alcohol to unwind after a stressful day, try yoga or meditation to relax and for more restful sleep.

Shop at the beginning of the week for healthy alternatives for bread, pasta, rice, sugar and alcohol. Make sure you check nutrition labels for sugar in food items you purchase during the thirty days. Try to eliminate processed foods and stick with fresh fruits, lean meat and vegetables. Keep a food journal to log your beginning weight and to make notes on energy levels and mood each day. Drink plenty of fresh water each day and add fruit slices for added flavor. Weigh yourself and evaluate how you feel at the end of the thirty days. Make notes of positive changes in your energy levels, mood and weight.