Yoga Tuesday

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I’m convinced that everyone could use a little yoga in their life, be it for meditation reasons, to tone up, or to help cope with minor illnesses. If you research enough, you’ll find there’s a yoga pose for everything and the health benefits are a few pages long.

For my Tuesday, Thursday and Sundays I will be doing yoga sessions either early in the morning or later in the evening depending on at what point I do my 45 minute session on the elliptical. These are my off HIIT days and I would like to use those to concentrate more on tone and balance; something I desperately need.

Now I am by no means a yoga expert. Everything is always a learning experience, especially when it comes to our own physical bodies and the extent of what they can do. For the first week of summer sweat sessions, these are the following poses I will be doing. Feel free to jot them down if you’d like to give them a try – all of them are beginners poses and fairly easy to do!

Yoga Exercises: Session 1
Child’s Pose – Example, Example 2
Cat Pose – Example 
Cow Pose – Example
Downward Dog – Example
Halfway Lift – Example 
Mountain Pose – Example

Yoga Exercises: Session 2
Forward Bend – Example 
Halfway Lift – Example, Example 2
Chaturanga – Example
Up Dog – Example
Downward Dog 
Halfway Lift 
Forward Bend
Mountain Pose 

Chunky Monkey Post-Workout Shake

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I have to buy a gallon of chocolate milk each week because the kids drink half a gallon and I use the other half for these delicious chocolate milk, banana and peanut butter shakes that I drink post-workout for a refuel. 

Chocolate milk is known to help replenish after a hard workout, or strenuous activity because it contains double the amount of carbohydrates and protein that you’ll find in regular milk or sugary drinks like Gatorade. It also has a high water content to recover hydration. Add that with your feel-good banana fruit and a tablespoon of peanut butter for additional protein and you’ll bounce back from that exhausting run in no time!

chunkymonkey

 

Chunky Monkey Post-Workout Shake
Serves 1
Good combination if you like chocolate milk and peanut butter.
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Ingredients
  1. 1 cup low-fat chocolate milk
  2. 1 tablespoon peanut butter or almond butter
  3. 1 medium size banana
  4. 5 ice cubes
Instructions
  1. Combine all ingredients into a blender for 60 seconds max. Serve chilled.
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The Importance of Meal-Planning and Meal-Prep.

I’m sure you’ve heard the phrase, “Fail to plan, plan to fail.” I often wonder if the individual who thought it up was trying to maintain a healthy lifestyle.
Healthy is not easy. There’s several components that go into the equation when it comes to trying to reroute your daily diet into something that your body will appreciate more than those greasy drive-through french fries. The most important components? Meal-Planning and Meal-Prep. Lets face it though. Not everyone loves meal-planning and not everyone loves cooking. I think you have to enjoy both in order to have a deep and committed relationship with planning a menu and looking forward to prepping food. And while meal planning can be time-consuming and meal-prep, a process (think 2-4 hours spent in your kitchen on a Sunday morning) they’re also the key to a successful healthy lifestyle.
foodprep

When I started out on my journey towards becoming more fit and healthy one year ago, I actually looked forward to the process of meal-prep. I was following an e-guide program that lasted 28 days and came with an already scheduled meal-plan for the week, grocery list to check off, which foods I was prepping on what day and what my workout was. Everything is easier when simply laid out for you. But doing so, this taught me how to continue making healthy choices when the program was over. I just had to follow two rules

1. Allow yourself 5 meals a day. That’s right. FIVE!:

Now before you get all bug-eyed, hear me out. I understand you’re either looking to lose weight or maintain. Eating 5 meals a day isn’t going to contribute to weight gain if you’re eating correctly and not just anything and everything in the fridge or pantry – in fact, 5 meals allows your body to use energy stores and burn more fat.

The easiest and most foul-proof way to do it is to fit one small snack in after breakfast and another after lunch. This leaves less need to over-indulge at dinner and less chance of finding your hand in the chip bag. That’s right – no more Doritos fingers!

2. Prep twice a week.

Yes, my friends. When I say twice a week, I mean you will be eating left-overs. I’m sure when you were younger the thought of eating last night’s dinner again for dinner tonight gave you the hebeegeebees. Not anymore! Left-overs are now your body’s best friend. Please don’t imagine microwaving frozen pizza. That’s not the kind of left-overs I meant.

It’s a lot more easier for you to schedule repetitive meals for a few days. This calls for less overall prepping and saves you some cash at the grocery store. It also rids you of that “what should I cook for dinner tonight?” headache. I, personally, meal-prep on Sunday and Wednesday. That means Monday-Wednesday I eat the same breakfast, snack, lunch, snack, and dinner. Thursday-Saturday, same thing. Sunday is my exception day. I try to maintain healthy choices, but don’t have a set plan.

Seems easy enough, right? Everything is as enjoyable as you allow it to be. Prep and dice your vegetables while listening to music or use Pinterest to find healthy alternatives to your favorite foods. And don’t forget the tupperware! Not only are you going to need plenty of it, but you get to pick some out in all shapes and sizes. The cute little dressing ones are my favorite!

 

(Pictured above is ingredients for Chorizo Breakfast Burrito)