ABS are made in the Kitchen.

One of the best lines I have read lately is: You can't out-train a bad diet! This is so true. Nutrition is so critical when trying to lose weight. It's so common for people to workout and then think that since they worked out, they can eat that burger :) The only thing is...a hard workout for a solid hour might burn 400-500 calories (if you're working pretty darn hard)....but the burger, fries and soda is well over 2,000 for just one meal. You see how that math just doesn't work when trying to lose unwanted pounds.

Choosing the right combination of foods will help keep your blood sugar in check and your cravings to a minimum. With each small meal, include some protein which will keep you feeling full. Healthy snack ideas include:

• Handful of raw, unsalted almonds with an apple
• Celery stalks with unsalted almond butter (1T)
• 1 Part-skim cheese stick
• Hard boiled Egg (or just the egg whites)
• 2 cups of 94% fat free popcorn with handful of peanuts
• Lettuce wrap with Bibb lettuce and deli turkey
• 1 cup lowfat yogurt
• 1 cup lowfat cottage cheese

Those are just a few snack ideas - I have a recipe that many of my clients (and their husbands) love, it's called "Twisted Tuna". It's a fantastic healthy spread that you can use on bread for a sandwhich, a whole wheat wrap, or with stalks of celery. I like to make a big batch of it on Sundays - and it lasts all week.
Here's what you need and how it's done:

8 cans of chunk light tuna packed in water - drained
1 cucumber seeded and chopped (use more if you love cucumber)
1/2 red onion (more or less depending on how much you like onion)
1 8oz container of weight watchers whipped cream cheese

Combine all tuna together (make sure you drain it)....then combine it w/ entire tub of whipped cream cheese. Stir in the cucumber and chopped onion and that's it! You're done! Super easy and oooooh soooo yummy :) VERY high in protein and low in calories. One serving is actually considered 1 can of tuna....so you can divide this up into 8 servings.

Eggs
At the start of each week, I also boil 2 cartons of eggs (18 ct)....then pop them back into the crate and refrigerate. Hard boiled egg whites have about 20 calories in each...and you can eat up to 6 egg whites....and only have 120 calories! Tons of protein in these...and excellent for those afternoon hours when I get hungry before dinner. Just have one egg and I'm happy. My kids love them as a quick snack. If I'm having oatmeal for breakfast, I will eat a couple of egg whites w/ it to add the protein.

Water Water should be your new best friend if trying to lose weight. It's amazing how many times people confuse hunger for thirst. 4:00 for me is the time of day when I need to drink a big glass of water. If I don't - I find myself scrounging through the pantry for junk...even though I just ate 2 hrs ago, and really shouldn't be hungry. I find when I drink a big glass of water, I am typically not that hungry....just needed to hydrate. Obviously, there are times when my body for whatever reason really does need to eat...but most of the time I just need more water. I shoot for 3 liters a day of water. Especially if you are working out - and breaking a sweat - 90 oz is a good goal. The recommended 64 oz is just not enough if you're working out.

Food journaling is a fantastic way to track your calories and eating habits.
It's good from several different standpoints...

1) You re-think eating junk when you know you have to write it down
2) You are able to see what times you're hungry in a typical day
3) You can track what snacks/mini meals kept you full and satisfied until the next time to eat
4) You can make sure you are eating enough - and not dropping below the 1200 calorie mark
5) You can journal how you feel physically after eating.

It's amazing when you really start eating properly, how when you eat the junk, your body doesn't feel right. Your energy level isn't what it could be, and fatigue is constant. Set a goal for yourself, to change one bad habit a week...until you are where you want to be physically. For example - if lattes are your thing - try replacing that with hot tea....or not getting one every single day. Let that be your "cheat" for the weekend. If you do things right 90% of the time, you will be ok. I am all about moderation, and you may very well see me sometime getting Milk Duds at the movies....because you have to have your cheat times. Just not every day.

15 Step Plan to KICK-START your Fitness Goals by Texas Fit Chicks

If you're sick and tired of being sick and tired, and you're ready to commit to create a new HEALTHY lifestyle and don't just want a quick fix then continue reading this article. These tips will set you up to create the NEW YOU that it's time to see. Everyone has an inner FIT CHICK that's just waiting to emerge. I want to help you find her!!

I want you to make a commitment to yourself. Write it down. List your top 3 Fitness Goals and exactly what you are going to do for the week to get you closer to them. I want you to celebrate the small victories because that's what gets you to the ultimate goal! No more saying 'I only lost 1 pounds' - do you know what 1 pound of fat looks like?? If not...here you go:

see...that IS a lot! You didn't put it on in a day - and it won't come off in a day....but stick with it and it WILL HAPPEN when you're fully ready to commit. Are you IN? Ok great - keep reading for 15 steps to a healthier YOU!

Create a FIT CHICK PANTRY! This is going to be critical. You've got to throw out the junk - or share with a neighbor that's not ready to reach their goals. This includes the fridge. If it's not in the house - you won't eat it! If something has more than 11g of sugar in one serving there's one place that it belongs...in the trash can!

When getting ready to make the trip to the grocery store, be sure to go when you just got done with a killer workout; NOT when you are hungry! Shop the perimeters of the grocery store (and not in the aisles) where the “whole” and most nutritious foods can be found. My willpower starts in the grocery store. If I don't bring it in my house, I don't eat it. And yes, I have kids! They have to learn to enjoy fruit as a snack, and other various healthy things....fruit snacks don't come in the door! Yes, they're easy, but have no nutritional value, sugar and a bunch of other crap I don't want them to have.

Buy organic fruits and vegetables when possible.  This is most important for fruits and veggies exposed to pesticides and sprays right on the surface like apples, peaches, grapes, strawberries, etc…here's a great visual on which are best for organic: 



Breads/Grains – White and even whole wheat bread can stop you from reaching your goals. You want to choose sprouted whole grain or 100% whole grain products.  Some whole wheat breads can turn to sugar just like the white flour. Choose brands like Ezekiel, Food for Life, and Manna bread. You can use them for your meatloaf or meatballs just like normal breads. If you need gluten-free, choose rice and spelt breads also made by the previous companies.

Make it a goal to break a sweat for at least 40 minutes a day. Do something that gets your heart rate up daily, and aim to do it 6 days a week...taking the 1 day for rest.

No Artificial Sweeteners: Stevia or raw honey is best. Change

No food within 3 hours of going to bed if possible - cut your carbs off at 2pm to give you time to burn it off. If you take night boot camp - a protein shake is great for the evening.

Get a minimum of 7-hours sleep per night. This is when your muscles rebuild. This one's important...don't ignore it!

If you get cravings, try drinking a glass of water. You might be dehydrated. Wait 20 minutes and see if you are still hungry or craving food. You can try to chew a piece of gum to curb your cravings as well.  Find out if it is dehydration first. 

Treat/Cheat meals are designed to help you continue to stay sane and increase your leptin levels. Don’t go crazy and over-stuff yourself. Enjoy, but don’t overdo it. Just like muscle confusion, you have to have calorie confusion. Limit the cheat to one meal a week (I like Saturdays) and do it for lunch, so you've got a chance to burn it off before bed

Plan and prepare your meals ahead of time. Yes, it takes time. Yes, it takes planning. Yes, everything in life worth having doesn't come easy....

Use a scale and measuring cups for portion control until you are able to eyeball portions VERY well! We always under-estimate. If something calls for 1T of almond butter, it's easy to pack on some serious calories with that healthy treat. Make sure to measure.

      Water!!!!! You need to drink ½ your body weight in ounces EVERY day! If you work out on any given day, add an additional 8oz or don’t count that water consume during the workout toward your required amount for that day

Eat every 3-4 hours to keep blood sugar levels happy. Don't think 'well I'm not hungry so I won't eat lunch' - what happens next? You over-indulge because you're starving the next time you sit down to eat.

Eat cruciferous vegetables as much as possible – every day if you can. They include: broccoli, cauliflower, Brussels sprouts, and cabbage. Consider them FREE calories!

90% of the time you eat healthy and 10% choose what you like. This is not a diet or a quick fix; it’s a healthy lifestyle. 


The difference between the body that you have today and the body that you wish you had is made up of simple daily decisions!


I love this quote: You CAN'T OUT-RUN your fork :) So true!! Working out is awesome and will give you cardio benefits, strong bones and so much more...but if it's weight loss you're after, you've got to get the hardest part down...the eating. 

~ Melody, CPT Owner Texas Fit Chicks Boot Camp