Tuesday, April 14, 2015

You Are What You Eat!

The old saying is true...You are what you eat!

Here are some healthy tips to help you make good choices in regards to your healthy eating! 

  • Drink Plenty of water... at least 64 oz - shoot for 90 each day! 
  • Plan Ahead. So critical - Failing to Plan is Planning to Fail!
  • Eat 5 small meals a day - every 3 hrs - around 250-300 calories per meal
  • Each meal, eat a balance of lean proteins and healthy carbs - be sure to have veggies with at least 2 of your meals
  • A serving size of protein should be able to fit in your hand. Serving of carbs is size of your fist - veggies sz of a sm cereal bowl
  • You CAN overeat on the right foods, so pay attention to the size of your portions
  • Certain fruits are high in sugar. Lowest sugar fruits are: apples, berries and pears. Next lowest in sugar are grapefruit, cantaloupe, oranges, plums and nectarines. Grapes are high in sugar - and ripe bananas as well.

  • For weight loss, try to limit your breads, pastas, etc. after 3pm. Give your body time to burn it off during the day.
  • Protein bars or shakes are a great substitute for one of your meals if you're on the go - be sure to check the sugar content of the bar - you want less than 10g - you want one that's high in protein as well.
  • Be sure and eat within 1 hr of your workout - protein plus complex carbs to assist in your muscle repair. Protein shakes are great! Take one day or one meal as a "free day" :)
  • If you would like to calculate your food your food totals, the website http://www.fitday.com/ has nutritional values for thousands of foods.
  • Here are your daily goals for weight loss: Protein 85-100g Fat 30-35g Carbs 100-150g
  • Calories 1300-1400
Here is a list of Proteins, Carbs and Veggies. Choose a portion of protein and carbs from each column to make a meal. 

Proteins: Chicken Breast - Turkey Breast - Lean ground Turkey - Salmon - Tuna - Crab - Lobster - Shrimp - Top Round Steak - Top Sirloin Steak - Lean Ground Beef - Lean Ham - Egg Whites or egg white beaters - LowFat Cottage Cheese - Orange Roughy

Carbohydrates:Sweet Potato - squash - steamed brown rice - steamed wild rice - oatmeal - barley - beans - corn - strawberries - melon - apple - fat-free yogurt - whole wheat bread - yams - pumpkin

Vegetables: Brocolli - asparagus - lettuce - carrots - cauliflower - green beans - green peppers - mushrooms - spinach - tomato - peas - brussel sprouts - artichoke - cabbage - celery - zucchini - cucumber - onion

What is Texas Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009. 

Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com
Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com


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