Clean eating: Quick and easy tips FOR those on the go

Everyone knows that the way to get real results from all the hard work in the gym (and to manage your weight) you have to eat healthy. With so many diets out there, how do you know what foods are really considered clean? Here are some tips for clean eating.

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Focus On Nutrients, Not Just Calories

In the long run, it is better to focus on overall health rather than calorie counting. Think: energy in, energy out. The energy that you get from food will be your body's fuel. Good nutrition allows your body to properly use the fuel/food efficiently, helping increase your longevity, not just make you thin.

Think about it...prevention is better than cure!

If your body doesn't get the nutrients it needs, it will eventually stop working for you. And that's when you'll find yourself dealing with real problems.

Clean Eating Tips At-A-Glance

  1. Hydrate
  2. Eat fresh produce in season (things you can eat raw makes it a faster grab)
  3. Avoid added sugars and processed foods. Stick with whole grains, all-natural ingredients, and a farm-to-table approach
  4. Balance fiber-rich carbs with veggies/fruit, lean meats, and good fat

1. Hydrate: Drink plenty of clear water through out your day-about a gallon

Have multiple water bottles that you can fill up. Keep one in a place where you can grab it as you're headed out the door, another by your desk at work, another one in the car, etc. The more fail-proof you make things, and set yourself up, the more you'll be able to stick to the needs of your body and not just the demands of the day. Don't be neglecting your body while knocking out your to do lists. You need your body. It's your vehicle in life!

Hydrating your muscles (the engine to your body) boosts your metabolism and performance levels, increasing your endurance. Let's not forget it also helps with appetite suppression, promotes organ function, and gives an overall healthy glow to your skin. Now why wouldn't you want to get proper water intake with all those benefits?!  You can do it!

(If you don't like clear water add lemon, mint leaves, or sugar-free electrolytes.)

2. Eat fresh produce in season-load up!

Our bodies need the right nutrients to function properly. Make each meal better by adding more veggies. If you have a sweet tooth, fruit is a great choice.

Carrots, celery, green leaf lettuce, bell peppers, cucumbers, apples, berries, and pears are some examples of quick veggies and fruits that don't require much work to prepare and are convenient to grab on the go. For the best-tasting produce, learn what is in season and find out what your favorites are. Enjoy their delicious, juicy, mouth-watering flavors. You'll love the way you feel consistently eating fresh produce!

Think about it...veggies and fruit are fast-burning carbs that provide high fiber. They help your body absorb more nutrients from the other food you're eating and give you energy through vitamins and minerals that feed your body for optimal health. This makes your body happy!

3. Eliminate added sugars and prepackaged/processed food (eat farm-to-table)

It's all about choosing unrefined foods. Foods in their natural state don't have added sugars or additives. If you can't read some of the ingredients, don't buy it!

Think about it...eating sugar-added foods and processed, prepackaged foods leave you with crashing energy levels and increased appetite. This takes you on a roller coaster ride, and you feel like crap. It's not worth it!

Let's not forget to mention that eating this kind of food causes inflammation in your body and can increase aches and pains throughout your body and contribute to decreased thought processes. 

Great ideas include whole grain, fresh baked goods from the bakery section, bulk bin nuts, whole grain oats, brown rice, quinoa, barley, and similar foods.

4. Balance your diet

Learning your body's needs is important. Not everyone's body processes food the same way. Learn yours!

A great start in balancing your clean eating is knowing your body will burn carbs as a energy source first before anything else. Understanding this, eat denser carbs like sweet potatoes, red or purple potatoes, brown rice, and quinoa before an activity that would require a lot of energy. 

Lean meats contain essential  b-12, the highest levels of protein, and many more essential minerals. These help keep your muscles healthy and increase your body's performance. Your muscles are considered the engine for your body. You need to properly take care of them so your body can run most effectively throughout your life. 

Moderation of good fats is key. We need good fats for proper cell function and for our body systems to work right. But this doesn't mean go overboard! Remember, if you don't use it, it goes into storage (body fat).

Good fat ideas include olive oil, coconut oil, omega-3s, nuts (almonds and cashews are my favorite), and avocado.

Think...*feed your body nutrients, *increase fiber for absorption of the nutrients, *use energy (food) in to produce energy out, *increase hydration for organs to continue to function properly!

 Full of nutrients!

Full of nutrients!

Total 5 min, back exercises you do at home to relieve back pain and stiffness.

Do you experience stiffness and pain in your back? It might be due to tight back muscles that align your vertebrae and attach to your hips. Try these exercises as your daily morning regimen and see the difference it makes...

 Child Pose- with movenment

Child Pose- with movenment

1st Exercise Child's Pose/ with movement coming in and out of the pose

Make sure your elbows don't touch the matt or floor and as you push your palms into the floor try to lengthen your hips towards your heels, make sure your knees are open wide enough to give you room to get a good stretch in your lower back and hips

Do this exercise as a dynamic stretch- that means with movement with each breath. 

1- start with hips right over knees and shoulders right over wrists,

2- open knees wide and walk your hands forward, away from you, pushing palms into floor, TAKE A DEEP BREATH

3-and draw your hips towards your heels of your feet. Don't let your elbow touch the fllor but draw your chest towards the floor and rest your forehead on the mat.

TAKE A DEEP BREATH

4- come back up and repeat 10-12 times

*Transition between each movement through your breaths

 

 Cat Pose/ transitioning back into cat pose through breaths

Cat Pose/ transitioning back into cat pose through breaths

 Cow Pose/ transitioning into cow pose through breaths

Cow Pose/ transitioning into cow pose through breaths

2nd Exercise Cat & Cow

It's important to not hold the stretch to long. The more you move throughout this exercise through your breaths with control the more range of motion will increase and loosen up any tightness.

1- as you do cat, keep your hips over your knees and shoulders over your wrists. with an inhale pull your hips in, rounding your back and shoulders, pushing your palms into the ground, tucking your head in between your shoulders. Exhale

2- inhale transitioning into cow, drawing your hips back (sticking butt out), with still keeping hips over knees, allowing an exaggerated curvature in your lower back (lumbar spine), while pushing your palms into the floor, drawing your shoulders back, depressing (drawing down) your shoulder blades, opening your chest,  while keeping arms straight. Exhale

Repeat 10-12 times

*transition with each full breath, allowing your body to relax in the stretch, lengthening (drawing) and opening your body increasing mobility and loosing up your tense muscles.

 

  Core exercise- Bird Dog

 Core exercise- Bird Dog

3rd exercise Bird Dog

This is a great core strengthening exercise. It also is great for those who suffer from lordosis.

I want you to think of really connecting with where your belly button is and have it draw towards your spine, pulling in all your pelvic wall muscles (muscles used in doing kegels) when doing this exercise.

1- knees are hip width apart stacking your hips right over your knees. Shoulders are stacked right over your wrists.

2- tighten core and pelvic wall muscles as you lift, shoulder height, your arm and lift hip level, the opposite leg. Imagine a string attached to your foot pulling you towards the direction your foot is aiming and a string attached to your wrist pulling your arm in the direction its aiming. Try to keep hips square to the floor. You dont want to lift your hip with the leg that is in the air. Head should be elongated, forehead facing the floor.

Hold position for a count of 5 and switch.  Repeat the same with each side 10-12 times 

Do this exercise series every morning as soon as you get up. It won't take a lot to do, or try at least consistently squeeze it in your day. It will make a difference, improving your life!

If you have any questions or would like to schedule a complimentary consultation, call 760-658-4708. Mention this blog. Thanks.

 

Stay Fit During The Holidays! Plan Out Door Activities The Whole Family Will Love

It's true, families that are active together, create a bond that brings them closer together and create an abundance of joyful memories you'll share time and time again.  During this holiday season stay fit by being active with your family. If you have a lot littles ones in the house, here are some great, "tire them out" games, that you'll all enjoy. Don't just sit back and enjoy them playing, Jump in! Be creative, make teams, adults vs. kids. You know your kids, get active with them and make it something you'll always remember.

When the family gets together, I love to have outdoor activities as "family time".  Even though my kids are older, we still jump on the bikes, skateboards and hit the beach or cruz the neighborhood. I like to sneek a game in there to challenge my kids. They are never shy when it comes to a competition, especially with their mom.

If your thinking of riding bikes, a dear friend of mine Denise, owns a great bike rental shop, Pedego Carlsbad. It's in Carlsbad, by the beach. It's a great ride for the family, especially if you have family in town and you'd like to show them how beautiful it is to live here. Also, burn off some of those calories we tend to pack on during the holidays.

For bike rentals in Carlsbad check out 

https://www.pedegoelectricbikes.com/dealers/carlsbad/rentals/

CALL STORE FOR  BOOKINGS

(760) 729-2453

Have An Amazing Time With Your Family This Holiday Season. Stay Active Together, Building Bonds That Will Last A life time!

Dieting sucks! Struggling With Food Choices & How Much Is Okay?

To make it short and sweet, when it comes to choosing what to eat, think of, Good Fats, Healthy Carbs and Protein & what time of the day is it.

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To begin, download a food journal app like My Fitness Pal to your mobil device. This will make it convenient to keep track of your daily total caloric intake with out having to hassle with calorie counting. Simplifying the process is key!

Knowing your total calories for the day is important and being aware of how many calories each time you each is crucial to getting real results, without waisting your valuable time. For instance, my daily caloric intake is 1250, max 1500. I'll plug in what I'm eating before I eat it and it gives me my remaining amount of calories for the day based on my total amount calories. In the beginning you find yourself cutting it close before dinner is even near or maybe your not eating enough. This process will help you find balance and take control. Each day is a new day, start your day with implementing what you learned the previous days and your on your way to a healthier you and getting those results your working hard to get.

Protein

If you intensely workout regularly, it's advised to consume in grams what you weigh.If you don't work your muscles as intense, Still try to consume protein in each meal. A great guide of reference,   I weigh 125, I consume, or at least do my best to consume 125 grams of protein a day. The ideal source of protein is lean meats like,

Boneless, skinless chicken breast ( 5oz= 26.59g), Ground lean turkey ( 4 oz= 26.0g), White Fish 1 moderate size filet ( 6,1/4"x3x3/8" = 25.53g)

Do your best! To find out how much protein, also fat, carbs are in the foods your eating you can check out this great reference guide https://www.fatsecret.com/calories-nutrition/

Don't eat meat! If you don't eat meat, no worries. Just make sure your getting protein from another source and take a B-12 supplement.

Carbs

When it comes to carbs, think of veggies, sweet potatoes, yams, low glycemic fruits, like berries, green apples, etc. I have found that if you consume the majority of your carbs before 4pm you'll do good with no late night snacking.

The best time of day moderate amounts of carb consumption should be is in the morning before a challenging, brain powered day and before an intense workout. Dinner should consists of a good fat and a lean protein.

Good Fats

When you have an option to choose a dish with" not so good fats" vs. "good fats", always opt for the good fat. Good fats consists of avocado, olive oil, coconut oil, nuts, etc. To give you an example of an opt out, I'll go for avocado instead of sour cream or cheese. When cooking, high heat oil, I use coconut oil. Get rid of you vegetable oils and canola oil. Coconut oil is it's great substitute. When baking, olive oil is a great substitute as well. I've found when making brownies for the family during a special occasion, coconut oil has too much of a coconut flavor that over powers the brownies, but olive oil works great and you wont be able to tell the difference.  I will go into the differences of fats and saturated fats in an upcoming blog. Stay tuned for that! Good stuff to know!

While your waiting...

TO understand  more about not so good fats and good fats you can check out this cut/paste link below to read article. 

http://www.webmd.com/diet/obesity/features/skinny-fat-good-fats-bad-fats#1

Tip: Strawberries are a great pre-workout snack!

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Here's a great recipe to try out!

 

 Recipe from http://www.delish.com/cooking/recipe-ideas/recipes/a50415/garlic-sriracha-pork-stir-fry-recipe/  TOTAL TIME: 0:20  PREP: 0:05  LEVEL: EASY  SERVES: 4 SERVINGS  INGREDIENTS  1 lb. ground turkey  1 tbsp. coconut oil  2 garlic cloves, minced  1 onion, sliced  1 eggplant, cut into half moons  1 red bell pepper, cut into strips  1/2 lb. green beans, cut into 2-inch pieces  1/4 c. soy sauce  2 tbsp. unfiltered, raw honey  4 tsp. sriracha  1/2 c. Chopped cilantro  DIRECTIONS  In a large skillet over medium-high heat brown ground turkey, breaking up with a wooden spoon. Transfer to a plate, set aside.  Return pan to medium heat and warm oil, sauté garlic and onion until softened, about 4 minutes. Increase heat to medium-high; stir fry with eggplant and bell pepper for 2 to 3 minutes.  Meanwhile, in a small bowl combine soy sauce, honey and Sriracha; add to the skillet with green beans and turkey. Sauté until green beans are bright green and meat is warmed through.  Top with cilantro and serve immediately.   Judy Kim is a NYC-based food stylist, recipe developer, and photographer. She also writes recipes for her website   The Judy Lab  .

Recipe from http://www.delish.com/cooking/recipe-ideas/recipes/a50415/garlic-sriracha-pork-stir-fry-recipe/

TOTAL TIME: 0:20

PREP: 0:05

LEVEL: EASY

SERVES: 4 SERVINGS

INGREDIENTS

1 lb. ground turkey

1 tbsp. coconut oil

2 garlic cloves, minced

1 onion, sliced

1 eggplant, cut into half moons

1 red bell pepper, cut into strips

1/2 lb. green beans, cut into 2-inch pieces

1/4 c. soy sauce

2 tbsp. unfiltered, raw honey

4 tsp. sriracha

1/2 c. Chopped cilantro

DIRECTIONS

In a large skillet over medium-high heat brown ground turkey, breaking up with a wooden spoon. Transfer to a plate, set aside.

Return pan to medium heat and warm oil, sauté garlic and onion until softened, about 4 minutes. Increase heat to medium-high; stir fry with eggplant and bell pepper for 2 to 3 minutes.

Meanwhile, in a small bowl combine soy sauce, honey and Sriracha; add to the skillet with green beans and turkey. Sauté until green beans are bright green and meat is warmed through.

Top with cilantro and serve immediately.

Judy Kim is a NYC-based food stylist, recipe developer, and photographer. She also writes recipes for her website The Judy Lab.

Need a Great Butt Workout That really Works? Michelle Lewin's video

Looking For A Great Booty Blaster Workout? Check out Michelle Lewin's video, She knows how to do it right. Incorporate these exercises in your leg day routine and make sure to do it right.

Watch the video all the way through before doing the workout. Pay Attention to her form and make sure you keep tension in the glutes during the entire exercise with each exercise in this video. Engage your muscles and stay focused. If unsure of what weight you should use, try a weight thats moderately challenging. Dig deep, Don't cheat yourself, You can do it! 

(if your unsure, seek advice from your primary care provider before starting any exercise regimen)

Exercising to fast?

When exercising sometimes you may find yourself going fast, trying to just hurry through it to get it over faster. Don't do that! That tends to lead to sloppy, uncontrolled movement where your possibly throwing the weights around instead of keeping the tension in the muscles, allowing them to work, executing each movement correctly.

Are you resting to long?

However, training to slow isn't good either. A moderate tempo is good and  you don't want to rest to long in between each set. If you do take long rests, your heart rate goes down, you'll loose your pump, muscles get cold and your level of intensity decreases loosing your guaranteed results your trying to achieve.

Try to keep your rest periods to no longer than 1 min In between each set of exercise. Try to do 4 sets of each exercise.

Important to know! Do It! Get your results.If you have any questions, don't feel confident doing these exercises on your own call me. I'm here to help.

760-658-4708-Andrea

The Power Of Stretching! Your Body Will Love You For It!

1st Thing To Know, It's Non-Negotiable, Make The Time To Do It, Do It Right And Do It Consistently!

Let's begin by explaining the differences between the types of stretching and learn to listen to your body to know how much long you need to stretch. Balance is important! I'm sure many of you have heard that its important to stretch first as well as after your training session. To clarify, dynamic stretching is the warm up movement along with lengthening the muscles and static stretching is a non movement stretch, where you hold, while lengthening the muscles.

 great stetch for hips,  back  muscles 

great stetch for hips,  back  muscles 

Understanding The Differences, What Kind Of Stretching Are You Doing?

 

Dynamic stretching is an active stretch, which means the muscles are being stretched during the movement as a form of a warm up. This allows oxygenated blood to flow to the tendons and muscle fibers, increasing joint range of motion and muscle fiber activation. To mention a few examples, shoulder circles, leg swings, side bends, hip circles, 1/2 squats, anterior, posterior pelvic tilts, cat and cow and a lot of other yoga moves are forms of dynamic stretching. It's ideally to use this type of stretching/warmup before any exercise program. Just make sure to use slow controlled moments through the full range of motion and  listen to your body.

Static stretching requires muscles to be warmed up prior to static stretching to prevent risk of injury. When the muscles are held in a non movement (static) position to lengthen the muscle fibers, it allows the muscles to release tension and increase flexibility. It's my opinion that the best time to static stretch is right after a resistance/strength training session and /or cardio session.

How long should I static stretch?

Hold your stretch position 30secs to 1 min as needed based on the tightness of your muscles, until  a feeling of release. Even if it's a slight release of tightness. Allow your muscles to lengthen in the right direction, focusing on your breathing, using your exhales as a cue to allow your body to release in the stretch with each breath.

Have great posture and balance and relieve aches and pains

Activities of our daily living can tighten certain muscles and over work others. This causes muscle imbalances and ultimately postural deviations. We start to experience Aches and pains and think "my body is falling apart" the though is it comes with get older, but soon we realize the importance of mobility and having a life that is pain-free. So what does that tell you? "You Got To Stretch!" Proper length of time and consistency is key! Don't neglect your body and what it needs. Keep in mind, your body works as a unit, so make sure you stretch upper and lower body. Don't feel you don't have the time, you don't have the time not too.

 Great Lumbar, Psoas and lateral hip STRTECH 

Great Lumbar, Psoas and lateral hip STRTECH 

Paying attention to your breathing and releasing as much as you can, any tension you may be in while stretching. Remember, you shouldn't be in excruciating pain. Any sharp pain, stop immediately! Feeling uncomfortable is normal. Stick to it and keep your mind right. FOCUS ON BREATH, LENGTHEN YOUR MUSCLES AND RELAX BODY IN STRETCH! 30 SECS TO 1 MIN.

Follow these steps be successful .

To walk you through the thought process while stretching you should,

1- clear your mind and before you begin to move into the stretched position, take a deep breath in and begin the movement towards lengthening your muscles.

2- move slow and controlled, using your exhales as a mental check in to allow your body to relax in the stretch. Tension can't release tension.

3-focus on your breaths and allow your self to lengthen the muscle properly in the right direction. As you exhale allow your body to gently go further n the stretch, without forcing it harshly.

4-be patient with yourself, there is no rush. Hang out and love your body. Give your muscles what they need.

5- know that the more you give yourself the time, consistency to stretching, you'll be able to be more mentally in tune with your body and your flexibility will increase. That's when you'll begin to really love it. You'll feel how your body loves you for it!

If you have any questions or would like to have guided training to fully experience what proper stretch is and can do. Feel free to call me anytime.

760-658-4708-Andrea