You may be wondering, with all of the things that keep you busy throughout the day how can you still eat healthy and make it work for you? My advice for you is to first keep it simple and plan out in advance.
I want you to get a list of healthy foods such as healthy meats, vegetables, fruits, nuts etc. Next I want you to get a blank piece of paper out and then write down all of the foods that you enjoy or at least somewhat enjoy to eat,
From this list I want you to write down and plan one full day’s worth of healthy eating. I want you to plan it out so you can see what a good nutrition plan will look like so it can be your guide.
Next I want you to take this list and follow it for a minimum of 3 consecutive days. I want you to take notes and write down how you are feeling while eating this way. I want you to include things such as how your energy levels are, how hungry you feel throughout the day, how is your mood and things of that nature.
Next I want you to study what is going on during those 3 days and really pay attention to how your body feels. This is the exact way you can find your personalized nutrition that makes you feel your very best as well as look your best too!
I promise you, if you invest your time in studying yourself during these days that you are logging what you eat and how you feel, you can solve your problem of nutrition and know exactly what to eat.
This has been the exact way I have found my eating routine which works for me and allows me to eat the foods that I do enjoy while allowing me to have the results and energy I desire.
You are probably tired of hearing that you need to eat healthy, spike your metabolism, and eat 5-6 small meals throughout the day. You may be thinking where you are going to find all of this time to eat and cook all of this food in your exceptionally busy day.
Well my solution to your problem is to take this very seriously and invest your time for no more than a week and figure out what are the specific foods that nourish you to be your best you.
If you need a little help with your motivation then I created a video to help you out with that. Click the link to watch http://youtu.be/rDEWfaxDJc8
In order to get in the best shape of your life you need the best tools possible. You need to know what exercises to do and when and how. You need to have a structured plan of attack on how you will reach your goals and what you are going to do to get there.
One of the biggest problems you will face when trying to get into shape is answering your question on what you should do? Below I created a plan for you to do to help start your fitness program off on the right track.
I want you to do each exercise for 2-3 sets and do 10-15 reps in each set to get your muscles stimulated. Choose a weight that you can do that is challenging while simultaneously making sure you are doing and keeping good form.
After you finish each weight training workout I want you to do anywhere from 10-15 minutes of cardio to start and then work your way up to 30 minutes. If you are looking into taking your fitness more seriously then this is a good plan for you.
I want you to forward this program to a friend that you think can benefit from getting some exercise advice. One of the best ways to get in shape is to get a workout partner. Watch this video I did on that subject for you http://youtu.be/p59_870-n38
Workout 1- Chest and Triceps
Incline Chest Press
Workout 2- Back and Biceps
Rear Delt Fly
EZ Curl Bar Bicep Curl
Workout 3- Legs
Workout 4- Shoulders
Workout 5 -Abs
Roman Chair Leg Lifts
Exercise Ball Crunch
So you may be thinking what you should be doing for cardio since cardio is supposed to be where you lose weight. Well here is a video http://youtu.be/DIO5jiCQ7FU you can watch on some fat loss strategies you can use.
If you are healthy enough and cleared by a doctor, I strongly recommend you use the strategy that I made a video about above and use the incline treadmill to get you the results you deserve.
Below are a few links of how it looks when you use the incline treadmill strategy
Now if you feel like you are too out of shape or embarrassed to go into the gym here is a video that I created to help you get a little more confidence http://youtu.be/Cz_BuALa7x4
The key thing that you must understand and be aware of is you just have to begin. Even if you have very little confidence use my blog posts and updates to help give you confidence. Nothing great will happen to you unless you just get started.
I don’t care if you just start with 1 exercise and you do it for 5 minutes. That is better for you than doing nothing at all. Find yourself a friend to help you out and support you mentally, which is what you will need in order to get to the fitness levels that you want.
You should first work on getting started and then selling yourself that this will be a lifestyle change instead of a quick fix. Be patient with yourself and work hard on staying consistent with making going to the gym your routine.
Now the next thing you may be thinking is what you should do about nutrition. You may also want some tips on how to eat healthy without spending a ton of money. Below are some tips that my friend Tamara Watt (who is a specialist in helping those lose weight with nutrition) has created.
Times can be challenging, and for some people, spending money on organic and specialty food items, is causing unnecessary stress on their Family Budgets. But, these people also don’t want to eat potato chips and hot dogs for dinner, and are looking for solutions to eat better without breaking the bank.
Here are our Top 9 Ways to Eat Healthy on a Budget and ensure your body stays healthy and fit!
1. Make your grocery list based off recipes/meals you plan to eat for the week.
Decide what you’re going to make for the week and then buy for those recipes or meals.
This is not only time-efficient, but prevents you from buying things you MIGHT make, but don’t get around to, and then end up throwing away.
Also, don’t hesitate to buy something that’s on sale for a very low price and modify your plan for the week so you can save some dough. You’ll eat well, and spend less while being resourceful!
2. Canned Fish and Beans = High Protein and Fiber
From Tuna to Salmon, to Black Beans to Kidney Beans, canned fish and beans can be one of your easiest and most inexpensive ways to get healthy omega-3 rich protein (the fish) and cholesterol-lowering fiber (the beans).
One can of light tuna (the least expensive kind and lowest mercury kind) is only 79 cents, while a can of black beans can be found for just $1 (containing at least 2 servings)!
Yes, both contain sodium which can be problematic for some people, but you can easily rinse off some of the salt when you open them using a strainer. If you mix them both together and top them with a touch of mustard or chopped tomatoes (also not too expensive when bought fresh), you’ve got yourself a great meal!
3. Frozen Veggies are Healthy!
Many people fret that fresh veggies are not affordable, and they don’t last long enough to make them worthwhile.
The solution: Buy frozen!
Avoid those microwave bags of veggies though (questionable safety…) and instead, purchase the less expensive ones that you cook on the stove or in a microwave-safe dish (not plastic!)
Frozen veggies are very healthy, as they are usually sodium-free and are sometimes fresher than fresh produce because they are frozen right at harvest (instead of sitting for days in the store or your home losing nutrients).
You can cook them anytime and not worry about them spoiling before you can eat them and being a waste of money.
4. Look for Produce or Other Grocery Items with a “Close to Expiry” Discount
When you do want to purchase fresh vegetables or fruits, you can sometimes find a great deal if they are close to being thrown out (but are still good; like brown bananas).
For example, if you are a spinach lover, you can find containers of organic spinach with a $2 discount because they are close to their due date. You may have to toss a few slimy leaves, but the rest will be gone before it’s a waste of your money.
There are great deals on other grocery items like low-sodium organic canned soups and healthy fruit and nut bars that you may not be able to afford otherwise, but will still taste great! Look for tables of reduced-priced items the next time you’re out shopping, and you may be surprised!
5. Buy Fruits and Vegetables in Season
purchasing fresh berries in the winter is just silly.
Not only will you spend an arm and a leg to get them, you won’t be getting the freshest options because they were shipped to you from hundreds (or thousands) of miles away.
Instead, look for produce in season, like apples and squash in the fall, or berries in the SUMMER. Not only will you pay less, but it will taste better too!
In the winter, when most produce is not in season, choose frozen, untainted fruits and vegetables (no butter, sugar, etc.) for the best options.
6. Avoid Pre-Cut Items, like cut Apples or Pre-cut Green Beans
yes, these items may be convenient, but they’ll cost you at least double the unprepared versions.
It’s not that hard to cut your own apples, or slice your own squash, and you avoid any preservatives that are added to these vegetables and fruits to prevent browning.
7. Use the Shelf Stickers that List the Price of the Item per Weight
it’s amazing how many people don’t realize that many stores list the price of an item per weight so you can accurately compare between different brands or different sizes of the same product.
For example, a 16 oz. container of rolled oats from one company is $0.17 per oz. and $2.69. But, a 42 oz. container of oats from another company is only $0.11 per oz. and $3.79.
So, even though you may pay more for the large canister, you get more food for your money! Use these labels at the store to help you choose the best option.
8. Visit Discount Grocery Stores for the Best Deals
There are many discount stores and bulk stores that give you the best deals for your buck. These stores sometimes require a membership, but now some do not. They sell the products at a lower price because they avoid the fancy store decorations, the overpaid dietitians giving nutrition advice, and ask you to bag your own groceries (not really a big issue).
In some cases you can save up to $20 for the same cart of groceries as a higher end grocery store! Some examples of these stores are Sam’s Clubs, BJs, Costco, and ALDI – look for them next time you head out shopping.
9. Finally - Get a Tasty Whey Protein Powder
many people think supplements are too expensive if your wallet is tight, but think about this:
One serving of High Quality Protein Powder – something that keeps you satisfied and actually improves your health – only costs about $2 to $3 each!
That’s at least 25 grams of complete protein for only $2.50 that supplies you with all the essential amino acids for proper muscle recovery and tummy-filling protein to help you stay full for hours!
Compare this to a breast of chicken which will cost you at least 2-3 dollars for the same amount of protein and has to be cooked, seasoned, and properly stored. Also, if you purchase chicken at a restaurant, you’re looking at spending at least $4 (Unless you go to McDonalds and also worry about the health consequences).
I want you to share and forward this message with your friends via email, your social networks, text message, and any other way that you communicate with your friends so they too can have this program.
This is a program that I designed for you as a personal trainer which is designed to help you to start building the body and lifestyle that you want TODAY.
Thank you for reading my blog and enjoy your workout :)
Here is a photo of one of our clients that has worked her butt off. She has really pushed herself and made fitness a priority. What she has done is taken her life from a sedentary lifestyle to a more active lifestyle coming to the gym 3-5 times per week and using a personal trainer.
She is not only losing weight and inches but she is also feeling more energetic and feeling like fitness is improving her overall lifestyle.
I consider myself a promoter of fitness even more than just a personal trainer. I promote changing people’s lives and putting smiles on their faces. That is the business that I am in.
Some quick tips to help you get healthier
- Exercise a minimum of 3 times per week for at least 30 minutes
- Set a time and schedule so you can make it a routine
- Find a friend to come to the gym or exercise with you because it makes it more fun
- Think long term about your fitness. Do not get too fixated on achieving results in a very short period of time.
Even if you are on a diet you should be eating a minimum of 150 grams of quality carbohydrates per day. This is vital if you want to keep your energy, muscle, and metabolism at it’s best. Remember Muscle=Metabolism=Fat Loss. My carbohydrate weakness is pasta what is yours?
Greg Marshall (Fiture)
I just created a exercise and workouts page on my blog here so that you guys can always refer back to it if you forget how to do the exercises. It is http://fiture.co/exercises I am sooo excited to offer it to you because I believe it will add a lot of value and help you guys. What do you guys think?
Good morning and wanted to say this is the lat pulldown exercise that is designed to workout your back and get rid of the extra fat in the back area. This exercise make sure that you do not bring the bar behind your head for safety reasons and make sure your core flexed and you are breathing. Bring the bar to your chest but not too far. If you have questions you know what to do send me an email or direct message :)
What does fitness mean to you?
How to Control Cravings :) What are your ways to control cravings?
First thank you so much for the kind words I am glad you find this blog to be helpful :) What I would do is take a vitamin/mineral supplement which can help you get the vitamins and minerals that you are missing by not eating specific kinds of vegetables. And then I would also look for alternative foods that offer the vitamins and minerals you are missing. For example, I cannot eat dairy so to get my calcium needs I replace dairy with other sources of calcium such as vegetables, nuts, fruits, and grains. So be creative for your nutrition needs. Great great question. Hope that answer helps :) and thanks again for reading my blog.
Have your personal trainer or a personal trainer workout with you to add another dynamic to your workouts. Let me know how it goes. :)
I used to be a huge baseball player and always played competitively and so rotator cuff injuries are very common and so what we did to help heal it while still being able to compete and lift weights was anytime that you do any chest workouts only go to a 90 degree angle instead of doing the full range of motion until your rotator cuff heals. Also you will want to do rotator cuff exercises such as tube/band exercises and they are called internal and external rotation for your rotator cuff. Ask your sister’s PT about the band exercises and light weight dumbell exercises that I am referring to and have him/her show you how to do them they work very well and will be able to get you back to lifting and feeling motivated again. Hope that helps :)
No problem and it does huh :)
Based off of your height and weight it sounds like you would want to focus on building muscle and going for a calorie surplus. Once you gain some muscle then you can start to cut down and have that toned lean look with some new muscles. Hope that helps :)