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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Yum Easy No Bake Protein Balls

I love Sunwarrior protein.  Here is an amazing quick recipe on their site for an easy, healthy snack that tastes delicious.  Check it our at  Sunwarrior.com

RE: https://sunwarrior.com/healthhub/no-bake-coconut-protein-balls

I love these easy to make protein balls to grab after a workout or for a healthy snack during the day.  Here is the recipe:

No Bake Coconut Protein Balls

INGREDIENTS

  • ½ cup (100% almonds) almond butter
  • ½ cup organic unsweetened shredded coconut
  • 2 scoops Sunwarrior Classic Chocolate protein
  • 2 teaspoons cocoa powder
  • 2–2 ½ tablespoons unsweetened vanilla almond milk
  • 1 ½ teaspoons organic vanilla extract
  • *sprinkle Himalayan sea salt
  • *extra organic unsweetened shredded coconut
DIRECTIONS

Mix all ingredients together except almond milk.  Add almond milk as needed to get the right consistency for shaping your protein balls.

Form bite size balls and roll in shredded coconut.  Refrigerate and enjoy.

 


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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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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.