Get Fit And Stay Fit!
Contents FITNESS INTERVENTION ........................................................................................................................................3 SO, WHAT’S NUMBER ONE: ...................................................................................................................................................... 3 NUMBER TWO: JOURNAL. .......................................................................................................................................................4 NUMBER 3: MEASURE: ................................................................................................................................................................4 NUMBER 4: RESISTANCE TRAINING: .................................................................................................................................. 5 NUMBER 5: CARDIO......................................................................................................................................................................5 NUMBER 6: STRETCHING. ........................................................................................................................................................ 5 NUMBER 7: CONSISTENCY. .....................................................................................................................................................5 THE 14 DAY PACT: WHY 14 DAYS? ..................................................................................................................... 6 FOOD/ FEEDING THE MACHINE .......................................................................................................................... 7 YOU NEED TO DRINK LOTS OF WATER: ...........................................................................................................................7 EAT WHOLE FOODS: ...................................................................................................................................................................7 MEAL PREP: ......................................................................................................................................................................................7 FAT BURNING HERBS & SPICES: ............................................................................................................................................7 FIBER: ...................................................................................................................................................................................................8 EXPLORE DIFFERENT TEAS:.....................................................................................................................................................8 SUPPLEMENTATION: ...................................................................................................................................................................8 CLA ....................................................................................................................................................................................................... 8 BEET ROOT POWDER .................................................................................................................................................................8 BCAA’S (BRANCHED CHAIN AMINO ACIDS) .................................................................................................................... 9 CHIA: ....................................................................................................................................................................................................9 SMOOTHIES: ....................................................................................................................................................................................9 KNOW YOUR PORTION SIZES: ...............................................................................................................................................9 GET YOUR REST ...................................................................................................................................................... 10 THE WORKOUTS..................................................................................................................................................... 11 REDUCE AND MANAGE STRESS ......................................................................................................................... 12 APPLYING WHAT YOU’VE LEARNED. ................................................................................................................ 13
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Get Fit And Stay Fit!
Fitness Intervention
It’s that time in your life that you want to get fit and stay fit. What do you do? Where do you start? Maybe you’ve been there before, and you are trying to find your way back. In the words of this E-book you will find the answers. Follow this guide and it will happen for you. This is not a get fit quick guide but a get fit for sure one. It may take some time to get to where you want to be, depending on how far away you are. Remember this, all good things take time!
So, what’s number one: LOG YOUR FOOD. Why do you need to log your food? Logging your food really put things into perspective about how much you are eating and what your macro-nutrient intake is. It also helps you balance out your cravings. On some days you just want a damn cookie. Well, with my method you can certainly have that cookie. There is no need to deprive yourself. Everything in moderation. If you are miserable everyday because you are eating salad and protein shakes you’re going to get burnt out. Everyone’s macro ratio requirement is different.
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Get Fit And Stay Fit!
I tell all my clients to start with 40% Carb, 30% protein and 30% Fat. If you have an autoimmune or insulin issue you may need to do a lower carb approach. However, this is a good starting point for most people. Logging your food at first is a huge pain in the butt. Once you get started your base foods will be in there and it gets a lot easier. When logging your food be sure you are choosing foods that match the labels or USDA database. Some of the choices in the food apps are not correct so you have to watch this starting out. You can also add your custom recipes. You won’t always need to log, once you get into a good into a good routine, find healthy foods you enjoy and have learned what your body needs it won’t be necessary.
Number Two: JOURNAL. What do you journal? Good ole fashion writing stuff down. Write down your workouts. What about the workouts? How did the workout go? How did you feel after? If you use a fitness watch write down how many calories you burned. Write down the time of day you worked out. Also write down what you ate and what time. How that meal made you feel. Did it affect your workout? What could you have done differently to create a better outcome for that day? Write down your questions to ask a professional. Write down tips that you discover along the way that help you through this journey. Write down motivating quotes you find. You want to keep track, so you can measure your success and look back on what works for you and what doesn’t. Every BODY is different.
Number 3: MEASURE: Take your measurements, body fat and weight. Keep this in your journal. Contact a trainer to help you. Even if you don’t hire a trainer on a regular basis, they will still do your measurements and guide you. People in the fitness profession want to help, you just have to ask the questions. No one wants to over step boundaries and give unsolicited advice.
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Get Fit And Stay Fit!
Number 4: RESISTANCE TRAINING: At least 3 days a week. Building muscle is going to be your best friend for fitness longevity. Start off at your level. If you’ve never done anything start off slow with bodyweight 2 days a week for a couple weeks and work your way up. You are going to be sore. A lot of people go balls to the wall at first and end up once again burning out, because they are miserably sore all the time. When making your workout routine be sure to hit all the muscle groups so you are not over training one area. Compound movements are great for maximizing your calorie burn. What is a compound movement? It’s moving your arms and legs in combination with each other. Example: Squat and press.
Number 5: CARDIO. You must find a cardiovascular activity you like. You don’t have to conform to someone else’s idea of fun cardio. There is lots to choose from. Like, biking, walking, running, rowing, paddle board ect…. Start of with 20 mins see how that works for you on the days you are not doing your resistance training.
Number 6: STRETCHING. Stretch everyday at least 10 mins. After every workout! I personally love yoga, and I think it’s a great idea to do it on the days you do your cardio. There are many different types of yoga and many ways to get it in. If you don’t want to do yoga, then basic stretching will be good.
Number 7: Consistency. You must work on your goals every day. Day in day out…… Don’t let yourself fall off the wagon if you do get back on quickly. Start off everyday with your goals in mind. Prepare each day for success. Now that we have the basic tips down, lets dive a little deeper into fitness and some bonus things.
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Get Fit And Stay Fit!
THE 14 DAY PACT: Why 14 days? It’s a doable amount of days that anyone can handle and in will reinforce some good habits. When you are starting off or when you’ve gotten off track these are good to follow and go back to repeatedly. It’s always fun to do this challenge with friends or a group of people going after the same goal. Doing the 14-day pact in a group is a great way to keep accountability. 1.
No eating out. It is so easy to “cheat’ when you are out at a restaurant. It always seems to me as well that even when I think I’m choosing something healthy at a place it doesn’t seem to help me to eat out.
2. No Alcohol. Alcohol is the worse when you are trying to make fitness goals. Regardless of all the stuff out there that says drinking is “healthy”. Its way healthier not to. I’m not saying you can never have a drink again, but just know that your body see’s alcohol as toxin and diverts your metabolism to burning it off before anything else. 3. Low sugar. I say low sugar because fruit has sugar in it, and fruit is a great part of your diet. 4. Eat Clean. Cut out the processed foods, refined sugars, refined grains. If it’s wrapped in plastic and put in a box, chances are it’s not that great for you. This does have a few exceptions as do most things. 5. Log your food. My number one tip for finding your fitness, logging your food keeps you on track. 6. Workout 6 days a week, 20 – 90 minutes, just get it in. After the 14 days you will want to stick with this as much as possible, however it is understood you will eat out and may have drinks with friends. Be sure you are making good choices after the 14 days that will contribute to your goals. Those goals always need to be on your mind.
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Get Fit And Stay Fit!
FOOD/ FEEDING THE MACHINE You know you need to eat healthy, you know you need certain macros. How are you going to do it? What are some food items that contribute to good health? Let’s talk about it.
YOU NEED TO DRINK LOTS OF WATER: At least 2 liters a day and 8 oz of water for every 15 minutes of sweating to maintain proper hydration. Sometimes you think you are hungry but really you are dehydrated. When you are properly hydrated you will notice a difference in your appetite control, your skin and your performance.
EAT WHOLE FOODS: What are whole foods? Whole foods are foods that have not been processed. Whole grains, tubers, legumes, fruits and vegetables. These foods will keep you full, with less calories.
MEAL PREP: Find the time to make a few meals ahead. Chop vegetables and plan out what you are eating for the week. A failure to plan is a plan to fail. Meal prepping makes it so easy to stay on track.
FAT BURNING HERBS & SPICES: Learning to cook with tasty herbs and spices is very rewarding and can help you on a minor scale burn fat. They include, cinnamon, pepper, ginger, turmeric and cumin. Turmeric is an excellent anti-inflammatory. Regardless to if they do or don’t contribute to fat loss, they absolutely make your food tastier, helping you stick to your newer healthier diet.
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Get Fit And Stay Fit!
FIBER: Eating plenty of fiber increase your satiety. Women need 21-25 grams of fiber daily. Eating enough fiber creates a feeling of fullness when you eat, helps maintain a healthy weight, lowers cholesterol, prevents constipation and keeps your blood sugar in a healthy range.
Explore different teas: Green tea has been proven to aid in fat loss, however I do not recommend taking it in pill form, it is best to get it in its natural state. Other teas however have great benefits. Green, white and black, aid in fat loss. Mint tea helps cravings and ginger works well for digestion. On top of all teas provide lots of antioxidants, which boost your immunity.
Supplementation: Supplements are totally optional, but there are a few out there that I personally like to use. One thing to remember when taking supplements is the they are not FDA approved and you take them at your own risk. Which is sometimes why I hesitate to recommend them. But I don’t feel like I’m giving you all the info if I leave it out. My number one supplement I’ve used for over 10 years off and on is CLA. The others are caffeine, protein powders and beetroot powder.
CLA CLA is related to the Omega 6 fatty acids, CLA helps convert food more effectively into energy. Consult with your doctor if you are unsure about taking CLA There are many pros and cons to caffeine and some people should absolutely refrain from the use of caffeine. BUT, some of the benefits of caffeine (I prefer to get mine via coffee) include: increasing blood flow, increases fat burning and metabolic rate along with an energy boost. You can have up to 400 mg a day.
beet root powder What are the benefits of beet root powder? It’s rich in antioxidants, aids in digestion and regularity. Beet root powder also helps with endurance by increasing blood flow. If you are wonder why blood flow is important, blood brings oxygen to the muscle. One of our main goals in Fitness Intervention is building muscle, proper oxygen to the muscle is important during workouts. Beet root powder also promotes blood sugar control.
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Get Fit And Stay Fit!
BCAA’s (Branched Chain Amino Acids) BCAA’s promote muscle growth and reduce muscle breakdown. They also decrease muscle soreness, which helps you get motivated for the next workout. BCAA’s may also reduce fatigue and improve mental clarity during exercise.
CHIA: Chia seeds are great to include in your diet. They can be classified as fiber or supplement. 1 oz or 2 tablespoons of chia seeds ae packed with nutrients, containing 11 grams of fiber, 4 grams of protein and 9 grams of healthy fats. You can make chia seed pudding, include them in your protein shakes or when baking. Chia seeds are full of antioxidants, great for bone health and aid in the reduction of inflammation. They also keep hunger at bay by making you feel fuller longer.
Smoothies: Finding a perfect protein powder will help with snacking and on the go meal replacements. I feel like a protein isolate is the best choice, It’s easily digestible and normally mixes well. This is not an area where buying a cheap protein is good. Normally they don’t tastes that well. Some of my favorites are Labrada Lean Body for Her, Isopure, Vega and I hear the Ladyboss one is good to. You may find one out there you like better.
Know your portion sizes: If you want to ever stop logging your food this is a big one. You need to know what a portion is and how to measure it on the go. For instance, 3 oz of meat is the size of a deck of cards or the palm of your hand, 1 tsp is about the size of one dice, your fist is approx. 1 cup, 2 tablespoons is the size of your thumb or a golf ball.
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Get Fit And Stay Fit!
GET YOUR REST
This is also something you should keep track of in your journal, how many hours of sleep you had and how you feel. Everyone’s requirement is different 7-8 hours is the norm. When you are tired you are more tempted to skip workouts and give into unhealthy eating habits. Sleep is like nutrition for the brain, too little sleep triggers cortisol spike which will make you hang onto fat. Sleep deprivation makes you metabolically groggy. So, it’s not, sleep well lose weight, its more like sleeping to little leads to weight gain.
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Get Fit And Stay Fit!
THE WORKOUTS
Working out at your level and gradually increasing difficulty helps with longevity. Find a workout routine that you love and will stick with. Try new physical activities to change up your routine to keep it from getting stale. Have at home workouts ready so that you will never miss a workout. The workouts are so important to reaching your goal. Do not leave out your resistance training, building muscle is so important. Your muscle mass contributes to how many resting calories you burn. The muscle burns calories at rest than fat does. Besides from weight loss exercise contributes to stress reduction and better moods. It also provides an opportunity to meet new people and reinforce bonds with friends. See my blog “Are you stressed?” for a complete breakdown on the benefits of working out. Plan to workout 6 days a week for 20-90 minutes depending on your level. 3 days of resistance training and 3 days of cardio. I personally love circuit training and find that it is most effective on losing weight and building muscle. To build your own circuit choose 5-10 exercise, be sure to vary muscle groups. Do each exercise for 30 seconds to 2 minutes depending on your level with minimal rest. Be sure to alternate body parts lower body then upper body. If you need help, most trainers will make a workout plan to suit you. Don’t be afraid of contacting a fitness professional to help, whatever your fitness level or budget there is a way to get help from professionals that will work for you.
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Get Fit And Stay Fit!
REDUCE AND MANAGE STRESS
Stress contributes to lack of energy, which has a negative effect on your workouts. Stress also contributes to your cortisol levels, which does not help with belly fat. Yoga, meditation and just enjoying some quiet time will reduce your stress and provide you with a clearer mind. Having a clearer mind will help you reach your goals and keep you focused on them.
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Get Fit And Stay Fit!
Applying what you’ve learned.
Set realistic goals for yourself that are reachable. Don’t feel like you must do all of this at once. Pick one or two things and start incorporating them one week at a time. Rome wasn’t built overnight and creating new life long habits won’t happen all at once either. Give yourself non-food rewards when you hit goals. Also, goals do not have to be weight related, you can reward your self for logging your food for a week, keeping up with your journal or completing 6 workouts in a week. Rewards can include a manicure, pedicure, massages, new workout shirt or bottoms. Rewards can be whatever you’re into. However, setting goals for yourself is a must and it’s another thing you should be keeping in your journal. Set daily goals, then set weekly goals and set monthly goals. There will be things that set you back and you may get frustrated from time to time. That’s ok, regroup and hit it harder. KEEP GOING! KEEP GOING! KEEP GOING! And never give up!
You should consult with your physician or other health car provider before starting this or any other fitness program to determine if it's right for you.
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