I’ve been doing life and distracted from keeping up on my blog. I will be back soon…
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Happy New Year from BFIT!!!- 5 Ways to Detox
Happy New Year!!! Hey guys I know it has been awhile since I last posted. Well I am back and ready to take on the new year with a positive outlook. The first of the year is always an ideal time to set up your new goals and priorities. Many of you may be searching for a way to make a healthy lifestyle change. I believe a detox is a great way to start the year off right and rid your body of toxins. It doesn’t have to be anything complicated. However, you should try to detox a minimum of 3 days or more.
Here are 5 quick ways you can cleanse your body and get started on a new healthy you for 2013.
1. Eat clean, whole and fresh foods. Eat organic as much as possible. Limit your intake of sugars, refined carbs, processed and packaged foods. Also, try cutting out gluten, dairy, caffeine and alcohol.
2. Increase your water intake. Aim to drink 6-8 glasses of water a day. Try adding a dash of lemon juice to assist with the removal of toxins.
3. Avoid meat and increase your consumption of fruits and vegetables. While detoxing, it is ideal to eat vegetables either raw or steamed. Try eating a rainbow of foods to ensure you getting a variety of vitamins.
4. Get active. Exercise is key to detoxing. When you sweat it helps the body eliminate toxins.
5. Relax and rest. Try stretching or pick up a yoga class. You may also want to try getting a relaxing massage to help with the detoxing process.
After a period of detoxing, you are guaranteed to feel healthier and have more energy. You are doing something great for yourself. Take control and get started on your detox today.
Happy detoxing,
B.
Some Interesting Fitness Facts…
Here are some interesting fitness facts to help inspire you. Some of them may not come as surprise, yet some may get you off that couch and get moving.
- Losing weight starts first in the mind. It is often said…where the mind goes the body will follow.
- Understand once fat cells are created, you will not be able to lose them only shrink them.
- Between birth and old age, you will walk about 70,000 miles.
- To lose a pound you need a 3500 calorie deficit.
- Muscle burns fat. If you have a certain amount of muscle on your body you can eat a reasonable diet without gaining weight.
- Interval training can help your body become a fat-burning inferno.
- If you can’t carry on a conversation while you are exercising, you may be training too hard.
- Just because an item is “organic” doesn’t mean it is always good for you.
- Just because an item says it is “whole grain” doesn’t mean it is always good for you.
- Not all skinny people are healthy.
- Exercise is the best stress reliever.
- Exercise can boost your bad mood.
- If your spouse is active, more than likely you will be active too.
- Enriching your diet with omega 3 fatty acids will boost your energy and brainpower.
- You are never too old to start a fitness program.
- The more you exercise, the more your body learns to burn fat rather than storing it.
- The “best time to exercise” is when it works for you.
- You are more likely to stick with your workout routine if you have support.
- You lose one-half pound of muscle every year after age of 30. Strength training can help reverse this.
- You don’t need a gym membership to strength train or BFIT (www.bfithouston.com).
B.
Consistency
Quick Ideas from a Snack Queen
I love snacking and it is crucial for me to always have the best snacks on hand. It is especially vital to have good healthy snacks between meals if you are trying to lose weight. The point of snacking is help prevent binging or overeating at breakfast, lunch, or dinner. And even if you are not trying to lose weight, snacking is always fun.
I personally don’t always like relying on manufactured snacks. This can become expensive in the long run. It’s always best to create your own snack. Having many different kinds of snacks available helps to avoid boredom. Here is a list of snacks between 150-200 calories. You can mix them up and come up different combinations. Enjoy!
- 3 cups of popcorn-Try adding several tablespoons of corn kernels in a brown paper bag and place in the microwave. Listen for the popping to avoid burning, then coat with salt or cinnamon for taste.
- Small apple and slice of cheese
- Apple with 1 to 1 1/2 tablespoon of a nut butter(almond, peanut, cashew, or pecan)
- 40 to 50 unsalted pistachios or 15 almonds, cashews or whole pecans
- 1/2 apple and 3 oz water-packed tuna
- Protein shake
- 2.5 oz grilled chicken breast with celery sticks
- 2 hard boiled eggs
- 1/3 cup of trail mix
- Sliced cucumbers in vinegar
- 1 cup of edamame beans
- 8 Wheat Thins with 1oz of cheese
- Fresh veggies with 1/4 cup of guacamole
- 1 cup of low fat yogurt with berries
- 10 to 15 baby carrots or fresh cut veggies with 2 tablespoons hummus
- 5 ounces of low-fat Greek yogurt with 1 to 2 teaspoons honey or strawberries
- 1 cup of grapes with 1 ounce of cheese
- 15 whole grain tortilla chips with guacamole
- 1 slice of whole wheat bread with nut butter and bananas
- 1/2 cup of frozen yogurt
- 2 squares of dark chocolate
- 2 cups of fruit salad
- 4 oz of low fat cottage cheese with 3/4 cup of fresh fruit
- 1 cup strawberries dipped in 1 tablespoon of dark chocolate
Reasons to Consider Drinking Apple Cider Vinegar Daily…
I drink apple cider vinegar on a daily basis. I am always an advocate for anything in its natural form that can be good for our bodies. I believe the benefits of this drink vary from person to person. It is something you should consider trying. It won’t hurt to put it in your regimen for a couple of days and see what happens. I drink about 2 teaspoons a day mixed with cranberry juice. Here is a list of the benefits of this helpful health tonic.
- Detoxes the body
- Helps with weight loss
- Cures sinus infections, sore throats, headaches, flu
- Helps with blood sugar level for diabetics
- Helps to lower cholesterol
- Known to help blood pressure and heart health
- Cures allergies
- May be able to kill cancer cells or slow their growth
- Clears acne, helps with other skin problems
- Eases arthritis, stiff joints and gout
- Balances your body ph, you want to have a more alkaline body, not acidic
- Promotes digestion
Now apple cider vinegar is highly acidic. So please make sure you dilute it with water or juice before swallowing. And as with anything, seek medical advice from your doctor prior to starting something if you are not sure how it will affect your health.
~Blanche
Twitter @B_FIT
More Ways To Stay Motivated …Motivational Monday!
So if you read last week’s blog, I gave you 10 ways to stay motivated to workout. Well, I thought of a few more to add to this list. Again, there are many ways to motivate yourself to exercise, but if your struggling consider these ideas as well. I hope something inspires you to get up and keep it moving.
- Think of how great you feel after the workout. Now during it, you probably feel like your going to pass out, however, nothing can beat the workout high after accomplishing a good workout.
- Look at it as doing something for you. It is your personal “me time”. You make yourself a priority.
- Grab a fitness magazine. Many of the images can inspire you to get active.
- Find a blogger who writes about fitness or losing weight. Get inspired by someone who has completely transformed their body and blogged about their experience.
- Join a weight loss forum or online group that shares your similar interests.
- Give yourself a reward for completing a goal by a certain time frame. For example, a spa pedicure, massage or new clothes.
- A good stress reliever. If your stressing, your body is producing cortisol and this in turn creates fat. Combat it and head to the gym.
- Place motivational quotes around your house or work. Or better yet, download an app that sends you a motivation message throughout the day.
- Compliments! It is always motivating when others start to notice the changes in your body. It makes you want to keep going.
- Invest in your health and find a coach or trainer to motivate you. And the best thing is I know the perfect person who can help :)…www.bfithouston.com.
Challenge your body, change your mind and believe you can BFIT!
Blanche
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Never Give Up!
Today I wanted to do a quick little post to say NEVER GIVE UP! This is a saying I keep on the home screen of my phone at all times. No matter how rough or tough things are looking…NEVER GIVE UP! You need to keep pressing to the other side. Your break through is closer than you think. In fact when it is the roughest, it is an indication you are about to experience a breakthrough soon. So whatever you are facing, you must keep pressing through the midst of it all. I believe somebody needed to hear that. And if it wasn’t a message for you, then pass it to someone you know will be encouraged by it.
Have a happy Sunday and keep pressing my friends!
B.
5 Ways to Super Charge Your Smoothie
I love smoothies. It is a convenient way to get in a quick, healthy meal before or after a great workout. I choose to make my own smoothies because I like knowing every ingredient that is placed in the drink. It also helps me keep track of exactly how many calories I am consuming, especially if I want to splurge with adding milk, nut butters or extra berries. It’s all under my control. I enjoy experimenting with new recipe ideas as well. If you are like me, I want my smoothies to keep me full and pack a serious punch.
Here are 5 quicks supplements to boost your smoothie!
1. Flax seed- A great way to add healthy fat (Omega-3), antioxidants, and fiber to your smoothie. Flaxseeds help fight against inflammation in our bodies. If you buy whole flax seeds make you grind them first or you can purchase already grounded flax seeds.
2. Chia seeds- A superfood that will cut cravings and help you feel full faster. Also, it is an Omega-3 fatty acid that helps with diabetes and reduces high blood pressure. Don’t worry you won’t be able to taste they seeds, they take on the taste of whatever you have placed in your smoothie.
3. Greens- Having a hard time eating your veggies, you can sneak them into your smoothie. You can easily get in two to three servings of greens a day. I always choose kale and spinach, however it is up to you. Don’t be afraid, your blender will end up chopping the greens into tiny pieces that you will not be able to even taste it. You can even choose a powdered option of greens. However, I try to consume as much live food as possible.
4. Protein powder- To make your smoothies more filling and to up your protein intake, add a scoop of your favorite protein powder. There are many choices of proteins such as soy, egg, hemp, whey or even rice. It all depends on your nutritional intake.
5. Bee pollen- An exceptionally nutritious food that is loaded with vitamins, minerals, carbohydrates, lipids and protein. Claims have been made that it can enhance energy and athletic performance and even boost memory.
Happy sipping!
B.
10 Ways to Stay Motivated to Sweat!
Maintaining consistency in a weight loss program can be challenging at times. Many times you will have to dig deep within to stay motivated and to maintain the course. Remember all things are possible and it starts in the mind. If you believe you can achieve a certain goal it will come to past. Now will it be easy…Ummm, I didn’t say that but keep pressing and you will like what you see on the other side. Here a 10 ways to stay motivated and stay in the game.
- Sign up for a Race. Many of us like to challenge ourselves and desire to succeed in competitions. So find a local race in your area and sign up today.
- Buy some new workout gear. I must admit a fresh pair of tennis makes me feel like I can run for days. But if that’s not your thing…Get something that you can feel good in and sport while working out.
- Buy a new exercise gadget. Find a workout gadget that tracks your calories burned throughout the day from being active. This could motivate you to to beat each day’s calorie goal set.
- Find a workout buddy or an accountability partner. It has been proven that people are more successful when they have accountability to someone or a group. Share your struggles and praises them each day. I use this often and it works.
- Design a ipod/mp3 playlist that can keep you pumped up and exercising for 45 min or more. Don’t stop until the playlist stops. Personally, I love old school music and fast dirty south music. Sometimes I forget I’m working out because I enjoy my music so much.
- Blackmail yourself. I know this sounds crazy, but if your tired of looking the same way you have to do something about it. So take a photo in a swimsuit or shirtless(men) and put it on the fridge and make a commitment to transform that body. Or better yet email the photo to friend that can post the pic if you do not show any significant improvement in 12 weeks. Make sure you discuss this with your friend first. I don’t want to see any friendships ruined over this.
- Link your exercise to your health. Have you had your cholesterol check lately? Do you know your LDL or HDL levels? Set a goal to lower your LDL levels(bad cholesterol) and raise HDL(good cholesterol) both which are affected with food and exercise.
- Think of exercise as painting a new coat over your body. Each time you exercise you are getting a fresh new coat over the old body.
- Schedule a body composition tests every 2 months. This way you will have a clear idea of your progress not only in weight loss but in gaining and losing muscle.
- Create a vision board. A vision board can help you mentally to keep your desired body image in front of you for motivation.
Stick with it. Consistency is the key. Don’t give up on yourself. You were made to win!!!
B.
Follow me at @B_FIT
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