We’re at the halfway mark. Remember this is not a get thin quick program!
Anything worth having takes time, effort and energy. There are days I just want to forget it and give in to cookies, cakes, brownies and whatever else I can get my hands on. Then I remember that I’m doing this for the long haul and that I want to leave a legacy for my family. I want to be a great role model and lead by example. I know that I will feel like crap if I eat junk. I really do feel so much better with my healthy lifestyle. I’m obsessed with helping people get there too:))) Join me and spread the word!!!
1) Wednesday! Upper body workout day. Don’t forget to use your own body weight. Push ups and planks are great upper body strengthening exercises! Just start out on your knees and try a few. Everyday just keep adding a few more. Before you know it, you’ll be the push up queen!!!
2) Food! Top 50 Super foods!!!
I posted this list on my Facebook Page today but I think this is a fantastic list to have on hand. When in doubt, eat from this list:)))
When deciding what to eat, I always make sure that I check portion sizes and calories. Just as important, I check ingredients and fiber/protein content. The best options are always those with fewer ingredients, and high fiber and protein.
If you’re not a big fan of veggies like I am, I suggest looking for smart ways of sneaking them into your food. Black beans can be substituted for flour, and shredded carrots can be added to spaghetti sauce without a change in taste. Get creative :]
And remember; always eat. Keep that metabolism working. Your food is your fuel.
50 Clean Eating Super Foods
“An apple a day keeps the doctor away”. We’ve all heard it, what does that mean exactly? Apples are fantastic for your heart as well as for keeping your bowel movements regular. And lets face it. If things are “moving” along smoothly, many diseases are far less likely to occur.
These orangey little fruits are a health inducing powerhouse! Apricots help fight cancer, control blood pressure, slows the aging process and even fights against Alzheimer’s!
While it can be tough to eat these without drenching them in butter or mayo, these fabulous green globes actually lower your cholesterol, aid your digestions and even fight liver disease.
Avocados are pretty tough not to love. Not only do they taste great in many different dishes, they also help fight diabetes and high cholesterol. Avocados can actually help stop a stroke dead in its tracks, and to top it all off, your skin will look better as well!
Bananas can “plug you up” when you’re sick or have “the runs”, they can sooth a nagging cough and help keep your blood pressure regulated. Pretty good for this yellow yummy!
Beans provide a ton of fiber to your clean eating plan. As a result, you’ll find that things “move along” a little more smoothly. These lovely legumes help lower high cholesterol, fight cancer and even helps with shaky blood sugar.
You either love em’ or hate em’. There’s very little in between. But if you love em’, you’ll have a great leg up on those that don’t. Beets help with blood pressure control, weight loss and even helps keep your bones in good condition!
These lovely little berries are a true nutritional powerhouse! They are credited with fighting cancer, strengthening memory and even helping your heart and blood sugar. You definitely want to include these goodies in your clean eating plan!
When Mom told you to eat your broccoli, she knew what she was talking about! These little “trees” help strengthen your bones, fight cancer and even preserves your eyesight!
For those of you who love your cabbage, you can boast about the extra health benefits you’re getting. Benefits such as help with weight loss, cancer prevention and heart health.
Cut into one of these lovely melons to help build your immune system and fight cancer, high blood pressure and even high cholesterol.
Every kid knows you have to eat your carrots to have healthy eyes. Well guess what? The same applies to adults! But that’s not all you get out of eating your carrots. You also get smoother bowel movements, weight loss, better heart health and a lowered risk of cancer!
This one is great for the guys! Cauliflower helps fight prostate cancer and builds bone strength. But you women can love it too. It fights breast cancer (which men can get too!) and even helps bruises heal faster.
Cherries are one of those nutritional super foods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries are credited with slowing down the aging process and even with ending insomnia!
Often overlooked, these nuts are great for weight loss, blood pressure and cholesterol. They fight cancer too!
Heat up your meals every chance you get by adding chili peppers to your plate. They promise better digestion, an improved immune system, better blood circulation and digestion. There is even a rumor that chili peppers aid in weight loss by increasing your metabolism!
If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) is great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index!
I had a fig tree in my yard growing up and I never ate a single fig. Of course now, I could kick myself for it. Why? Because figs aid in weight loss, lower blood pressure and cholesterol and even fight cancer. Not bad for this old world fruit!
While we have to be increasingly careful about the fish we eat, it’s incredibly healthy if for you if you can find the good stuff. It protects your heart, fights cancer and strengthens your immune system.
This little seed is a nutritional powerhouse. It helps your digestion, strengthens your immune system and helps with diabetes. The only thing better than flax is Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds and often more cost-effective for those on a budget.
Most folks these days know the benefits of eating garlic. But just in case you don’t, here’s the low-down. Garlic lowers cholesterol, helps with high blood pressure, fights cancer and even kills certain bacteria. And don’t forget the REAL benefit of garlic. It scares away the vampires! (Or anyone else who gets to close to you after you’ve eaten a lot of it! lol)
These under-appreciated fruits help with weight loss, strengthen your heart and lower cholesterol.
This fruit is fabulously portable so there’s no excuse not to include them in your clean eating plan. They strengthen your eyes, help with circulation and even fight cancer and kidney stones.
1 cup a day is the general rule of thumb with green tea. It will help you fight cancer cells, lose weight and battle against strokes.
This ancient medicinal remedy has been used for millenia for various ailments. Among those are the ability to heal wounds, increase digestion and even fight allergies. Try to find local honey if you are using it for allergies.
These sour fruits are amazing at so many things. Fighting everything from cancer to the common cold, never miss a chance to include these in your eating plan.
This tropical delight helps strengthen your memory as well as your digestion. It also fights cancer and Alzheimer’s disease.
The lowly mushroom deserves a pedestal for its medicinal uses. It helps control blood pressure and lowers your cholesterol. And yes, like many other foods on this list, mushrooms fight cancer too!
Oats are well-known for their cholesterol lowering abilities. But did you know they also improve the condition of your skin and help fight diabetes?
Olive oil should be a part of many dishes you cook. It strengthens the heart, fights diabetes and cancer and helps with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin as well! Just put a little on a cotton ball and wipe clean. You’ll never use cleansers and water again!
Onions add a flavorful punch to any dish. But they also improve your cholesterol and strengthen your heart.
We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges strengthen your immune system, fight cancer and strengthen your heart?
These summer time treats are great for digestion and constipation.
While many have allergies to these little guys, for those that don’t, you’ll enjoy a lower risk of heart disease, cholesterol and prostate cancer. Plus, they help with weight loss!
Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it also strengthens your digestion, your bones and aids with weight loss.
So, I think most of us know that one particular benefit that prunes provide. They will definitely “get things moving” when you are constipated. But they also help your memory and lower your cholesterol.
Some folks see pumpkins as something to carve once a year. But the truth is, your friendly Jack-O-Lantern also provides tons of fiber, controls blood pressure and normalizes heart function. So this year, carve your pumpkin a few hours before dark, and then bring it in for cooking when the festivities are finished.
These amazing fruits have up to 7 times the amount of antioxidants of green tea! Impressed? They also fight cancer, and reduce blood pressure and bad cholesterol.
Brown rice should be a staple in every one’s diet. Not only is it a very low allergen food, it also protects your heart and fight diabetes, kidney stones and cancer.
Wild salmon provides oodles of omega-3 essential fatty acids. A crucial bit of nutrition for us humans. But that’s not all. Salmon also provides many other vitamins like vitamin B3 and B12 which contribute to a healthy metabolism.
Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach helps you fight cancer, improves your cardiovascular health and improves brain function!
These little berries are easy to include in your eating plan. I mean, who doesn’t like strawberries? (Unless you’re allergic. That’s different.). Strawberries fight cancer, strengthen your heart, helps your stay calm and increases your memory.
All clean eaters know, sweet potatoes are a fantastic carb to include in your clean eating plan! But why? Because they protect your vision, encourage a good mood, fight cancer and keep your bones strong. That’s why!
These fabulous orbs are big time cancer fighters! They also help battle high cholesterol.
These nuts are great for lowering cholesterol, fighting cancer and improving your memory. (I need LOTS of walnuts!)
We all know we have to get our 8 glasses of water every day (although, we also now know that it can very according to your size and weight). But why is water so vital? Put aside the fact that your body is mostly water to begin with, and you’re left with the facts that water helps you lose weight, fight cancer, keeps your skin in great condition and helps you battle kidney stones.
This wonderful summer time treat is a fabulous aid for weight loss, lowering cholesterol, avoiding strokes and controlling your blood pressure. So eat up!
The healthiest “germ” you’ll ever include in your diet! It fights colon cancer, keeps things “moving smoothly” and helps your digestion in a big way.
Bran is just as important as the germ. It also fights colon cancer and keeps constipation at bay. But it also lowers cholesterol while it keeps your digestion moving smoothly.
Choose non-fat Greek yogurt to get more protein on top of the following benefits: increased bone strength, lower cholesterol, a better immune system and better digestion. Also great for ulcers.
Taken from Fitness Fetish:))))
3) Mantra for the Day!!! DO NOT QUIT!!!
We all have those days where we just say “FORGET IT!!!” I know, I get them too! The key is to not have as many of those days in a row! Nobody is perfect. You will have a bad day. Let’s just get real. Don’t let it take you out. Re-group, re-boot, re-fresh, and re-start!!!
You have come so far. Even if you’re just beginning, it’s hard! It will get better, you will enjoy exercising and eating healthy food. Your cravings for junk will subside. Persevere through the tough days and get support from trusted friends. If you don’t have anyone, you have us! Join our community at Bootcamp Barre“like” us to stay in touch:)))
Don’t you dare give up!!! Your future self is counting on you:))) Love you guys and I’m rooting for you!!! XOXO!!!