It's important to fuel up before exercise, even if it's a small snack. Since we're all different, you'll need to experiment to see which foods work well for you and help you feel strong. Make your choices high in complex carbohydrates (whole grains, low-fat dairy, and fruits) and moderate to low in fat. –
When eating a snack of 200-300 calories, try eating 30 minutes ahead of exercise. – When eating a larger meal that exceeds 300 calories, you may need to eat 2 hours before exercise so that you are comfortable. Again, feel free to experiment. To maximize the recovery of your muscles from exercise, eat a snack that is a blend of carbohydrate and protein together within 30 minutes after exercising. Here are a few recovery snack ideas:
120 calories = veggie burger (soy-based) (110) + pickles, ketchup and mustard (10) 170 calories = 3/4 cup pineapple in juice (90) + 1/2 cup non-fat cottage cheese (80) 180 calories = 1/4 cup soy nuts (120) + small apple (60) 180 calories = 3 oz. tuna (water-packed) (100)+ 1/2 slice whole-wheat toast (40) + 1 tablespoon light mayo (40) 180 calories = 3 slices turkey breast (90 – see label) + 4 saltine crackers (50) + 1 tablespoon light mayonnaise (40)
Monday, June 21, 2010
Tuesday, June 15, 2010
Weigh in week!!!
YES! this is the week we get to see if anything is working yet, and I did just that and weighted in and LOST 3 pounds! No measuring yet just get a weight.
Put your new weight it in your journal, and date it.
We have been doing great! So the last week goals were pretty easy and that is no different doe this week
PA challenge: Try a new exercise. Add something new. If you are already riding your bike, take a new trail.
Food challenge: No drinking ANY calories! That's all easy huh?? Well kind of... I will say there is ONE exception...That is skim milk. Milk is a perfect food, and if you drink skim, it will NOT count against your challenge this week.
Mark you r calenders now: June 22ND, 6:15 pm we will have a Pampered chef party with all yummy , and healthy recipes. I am SOOO looking forward to that one. Please come even you you don't need to buy anything. Come and learn with me. We will be using the grill too. Should be fun for all. If you bring a friend YOU will get a prize
UPDATE: Anyone who is reading this blog is welcome to come to my aerobics classes. This week I will be teaching a night class (Thursday) 7:30 pm. and a Friday am class 9am. Please come ready to work. Call me for details.. 214-3169
HAve a great day!
tomorrow we will be working in our journals, so get them ready.
Put your new weight it in your journal, and date it.
We have been doing great! So the last week goals were pretty easy and that is no different doe this week
PA challenge: Try a new exercise. Add something new. If you are already riding your bike, take a new trail.
Food challenge: No drinking ANY calories! That's all easy huh?? Well kind of... I will say there is ONE exception...That is skim milk. Milk is a perfect food, and if you drink skim, it will NOT count against your challenge this week.
Mark you r calenders now: June 22ND, 6:15 pm we will have a Pampered chef party with all yummy , and healthy recipes. I am SOOO looking forward to that one. Please come even you you don't need to buy anything. Come and learn with me. We will be using the grill too. Should be fun for all. If you bring a friend YOU will get a prize
UPDATE: Anyone who is reading this blog is welcome to come to my aerobics classes. This week I will be teaching a night class (Thursday) 7:30 pm. and a Friday am class 9am. Please come ready to work. Call me for details.. 214-3169
HAve a great day!
tomorrow we will be working in our journals, so get them ready.
Tuesday, June 8, 2010
every little bit helps
So often we think it is only the big things in life that matter, but it is not true. Even the little things can make a big and lasting impact.
Tonight I was able to socialize with some incredible women. We got together to do a service, and as always, I feel my own spiritual cup being filled. Of course the activity was centered around food, good food to be exact. I must confess, I did have some brownies, and a few other things.
The fruit was beautifully displayed, and I enjoyed tons of watermelon, and cantaloupe. There were wonderful sandwiches, and a cooler of drinks. I took advantage of the ice cold water bottles. Now you may be wondering why I am telling you all of this, but I want you to know, It is hard! It will always be hard, some days I will do exactly what I should, and then there are other days, where I try and don't do as well. Lets concentrate on what YOU did right today! Write it in your journal. The things you did RIGHT... today.
This will go far in our challenge, to know that there are things we are changing, things we are doing, even if it is small, that WILL make a difference. For example: I was out today driving by all my favorite fast food places, and I DID not stop and get a soda. I did not stop and get anything! That is HUGE for me. I am becoming stronger than my cravings. So when I say I had a few things tonight, I am actually fine with that! It is the little things.. that will help me succeed.
Now for the challenges for week two:
PA~challenges:
~ Add 10 minutes to what ever you are already doing. (yes I know that is what we did last week)
~I plan to add 50 crunches a night
Food Challenges:
~find out how many calories you consumed last week and drop that amount by 10%
for example: if you ate 2000 calories last week on an average, this week try about 1,800 calories. (Just this week only)
~try something new. Example, eat whole wheat pasta, or 100% whole wheat bread. You can even try lower fat milk. (go from 2% to 1%) Or even try a new fruit.
Have a great week, and don't forget you are to be making your own daily goals, and you should be writing them down!
Tonight I was able to socialize with some incredible women. We got together to do a service, and as always, I feel my own spiritual cup being filled. Of course the activity was centered around food, good food to be exact. I must confess, I did have some brownies, and a few other things.
The fruit was beautifully displayed, and I enjoyed tons of watermelon, and cantaloupe. There were wonderful sandwiches, and a cooler of drinks. I took advantage of the ice cold water bottles. Now you may be wondering why I am telling you all of this, but I want you to know, It is hard! It will always be hard, some days I will do exactly what I should, and then there are other days, where I try and don't do as well. Lets concentrate on what YOU did right today! Write it in your journal. The things you did RIGHT... today.
This will go far in our challenge, to know that there are things we are changing, things we are doing, even if it is small, that WILL make a difference. For example: I was out today driving by all my favorite fast food places, and I DID not stop and get a soda. I did not stop and get anything! That is HUGE for me. I am becoming stronger than my cravings. So when I say I had a few things tonight, I am actually fine with that! It is the little things.. that will help me succeed.
Now for the challenges for week two:
PA~challenges:
~ Add 10 minutes to what ever you are already doing. (yes I know that is what we did last week)
~I plan to add 50 crunches a night
Food Challenges:
~find out how many calories you consumed last week and drop that amount by 10%
for example: if you ate 2000 calories last week on an average, this week try about 1,800 calories. (Just this week only)
~try something new. Example, eat whole wheat pasta, or 100% whole wheat bread. You can even try lower fat milk. (go from 2% to 1%) Or even try a new fruit.
Have a great week, and don't forget you are to be making your own daily goals, and you should be writing them down!
Monday, June 7, 2010
water arobics in the rain!
We DID exercise in the rain this morning. I am the instructor so, I don't get much of a work out! So when I saw that sun peek out... I cut the lawn!. Yeah that IS a real workout. I usually burn about 300 calories when it is all done. We can always find excuses not to excersice, LET us be the people who do it anyway...even in the rain! I am so proud of all you that came today. You rock!
Each day seems easier in some ways, however I still have a craving for a soda. I went and got my protein shakes today and that has help a ton. I am finding myself snacking on fruit all day. I figure that is okay... No one ever got obese because they ate too much fruit. I have some wonderful cheese sticks that are easy and ready to go. Love them. only 70 calories too. I have been enjoying my strawberries, and now I need to go in the morning and get more cantalope, and water melon. The key for me is having it all ready to eat. Spending the time needed to prepare for a successful day. If I have things "handy" I will grab that!
I was sooooo tempted today to go to a "%^@^*&(" fast food place. I remained strong and did NOT stop! It is kind of empowering to know I was in control today.
Water is a struggle one day and no problem at all the next! Go figure...
Tomorrow I will be announcing our 2ND week challenges, but until then, have a great night. I know I will
Each day seems easier in some ways, however I still have a craving for a soda. I went and got my protein shakes today and that has help a ton. I am finding myself snacking on fruit all day. I figure that is okay... No one ever got obese because they ate too much fruit. I have some wonderful cheese sticks that are easy and ready to go. Love them. only 70 calories too. I have been enjoying my strawberries, and now I need to go in the morning and get more cantalope, and water melon. The key for me is having it all ready to eat. Spending the time needed to prepare for a successful day. If I have things "handy" I will grab that!
I was sooooo tempted today to go to a "%^@^*&(" fast food place. I remained strong and did NOT stop! It is kind of empowering to know I was in control today.
Water is a struggle one day and no problem at all the next! Go figure...
Tomorrow I will be announcing our 2ND week challenges, but until then, have a great night. I know I will
Friday, June 4, 2010
Just some cool info:
Last week I mentioned a cool site that would help you track your calories and actually help you with your calories burned, well below you will find a link to that site. Sparkpeople can be a great tool in our challenge. Look it over, see if it is a fit for you. Let me know what you think.
http://www.sparkpeople.com/
Now on today's topic: water intake~ how we doing??? 64 oz is hard to do in the last part of the day. Start early in the morning. Also, have a full 16 oz during meals. Keep a water bottle with you at all times, not in your car, on your person. ( had to add that!!) It may surprise you how much that little thing can do for your OVER ALL health. Water is our friend!
http://www.sparkpeople.com/
Now on today's topic: water intake~ how we doing??? 64 oz is hard to do in the last part of the day. Start early in the morning. Also, have a full 16 oz during meals. Keep a water bottle with you at all times, not in your car, on your person. ( had to add that!!) It may surprise you how much that little thing can do for your OVER ALL health. Water is our friend!
Thursday, June 3, 2010
Welcome everyone!
Wheeww~
Today I actually added some extra workout time. Thanks Calista for sharing your pool too.
Taught a "simple" water class today. It was good. It is so wonderful to be outside.
The challenge for the week is going ok for me. It is not always easier for the teacher! (trust me)
On a good note, the cookies I found in my house are gone, bet you can guess the bad note...
I find it really helpful to get outside and catch some vitamin D. Now I am NOT recommending anyone go tanning, just step outside for 1/2 hour, weed your garden, tale a walk, just "soak-up the sun".
Water in~take going well. Fruit intake awesome thanks to some awesome fruit I bought. Our strawberries are getting RED!!!
My stomach doesn't feel to well, I think it is getting used to all that water. My stomach is much smaller than it used to be so I have to adjust a bit.
Hope you all are doing well, and I hope to see you all in the morning, at the pool 9am.
Today I actually added some extra workout time. Thanks Calista for sharing your pool too.
Taught a "simple" water class today. It was good. It is so wonderful to be outside.
The challenge for the week is going ok for me. It is not always easier for the teacher! (trust me)
On a good note, the cookies I found in my house are gone, bet you can guess the bad note...
I find it really helpful to get outside and catch some vitamin D. Now I am NOT recommending anyone go tanning, just step outside for 1/2 hour, weed your garden, tale a walk, just "soak-up the sun".
Water in~take going well. Fruit intake awesome thanks to some awesome fruit I bought. Our strawberries are getting RED!!!
My stomach doesn't feel to well, I think it is getting used to all that water. My stomach is much smaller than it used to be so I have to adjust a bit.
Hope you all are doing well, and I hope to see you all in the morning, at the pool 9am.
Wednesday, June 2, 2010
so The challenges for the week are:
1~Drink 64 ounces of H2O a day
2~Add 10 minutes to what ever *PA you are already doing.. (yes, that means if you are not already doing something, you need to do 10 minutes of some kind of movement, a day)
3~start your journal. Even if it is embarrassing. This week is about "bench marks". We will clean it up as we go. No worries.
*(PA= Physical activity)
Let's hear how you are doing??
Me~ 2 days NO pop! yeah me!! Lots of water = lots of bathroom trips! I walked today even thought I DID NOT want to!
Tomorrow~first day teaching my friends exercising!!
1~Drink 64 ounces of H2O a day
2~Add 10 minutes to what ever *PA you are already doing.. (yes, that means if you are not already doing something, you need to do 10 minutes of some kind of movement, a day)
3~start your journal. Even if it is embarrassing. This week is about "bench marks". We will clean it up as we go. No worries.
*(PA= Physical activity)
Let's hear how you are doing??
Me~ 2 days NO pop! yeah me!! Lots of water = lots of bathroom trips! I walked today even thought I DID NOT want to!
Tomorrow~first day teaching my friends exercising!!
Tuesday, June 1, 2010
Here we Gooooooooo
Okay so how you doing today, so far? Me pretty good. I am THINKING before I eat, which is a huge part to success. Think before you do anything!
So far I am on my second 18 oz water bottle, had my breakfast and 2 servings of fruit!
Writing it all down!
I did 30 minutes in the garden this morning, I need to look that up, it may be small but it still counts!
I am trying to fit my bike ride in and it looks like it will need to be after school. That works because Savannah will be able to join me. (the 2 birds one stone thing)
Tonight for all that can come, it will be @ my home @ 7:15. Short and sweet. Come with any questions you may have.
I look forward to seeing you, EVEN if it is just ONE I will love that toooo.
See you soon!
So far I am on my second 18 oz water bottle, had my breakfast and 2 servings of fruit!
Writing it all down!
I did 30 minutes in the garden this morning, I need to look that up, it may be small but it still counts!
I am trying to fit my bike ride in and it looks like it will need to be after school. That works because Savannah will be able to join me. (the 2 birds one stone thing)
Tonight for all that can come, it will be @ my home @ 7:15. Short and sweet. Come with any questions you may have.
I look forward to seeing you, EVEN if it is just ONE I will love that toooo.
See you soon!
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