Thousands of choices everyday

We unconsciously make food choices all day long… hundreds, if not thousands of them! And when you think about it, most of them are unconscious choices, we go with what we usually have, without giving it much thought. It’s the typical “I’ll have the usual!”
However, if you can consciously change your mind set to “how can I make this meal a little better?” Or, “How can I find more ways to reduce my sugar?” You will have tons of new food and drink choices that are better for you, contain less sugar, and help you lose weight! You just need to be open to trying new things, and stop the momentum of choosing the go-to usuals that may not be very good for you.

Here are some easy examples of foods/ drinks to switch out:

Beans: Same brand, totally different ingredients. The maple cured bacon one has 1.5 grams of fat and and 10 grams sugar. Swap out black beans for ZERO fat and 1 gram sugar!

Strawberries are so delicious, especially in the summer! Choose fresh ones over dried fruit such as Craisins. Specifically, – one small, 1/4 cup of craisins has a whopping 29 grams of sugar, compared to 1 Full Cup of strawberries that contains just 8 grams of sugar. With this switch, you get more food, more vitamins, feel full longer, and fewer calories.

Finally- the dreaded soda. This full can of ginger ale has a ridiculous 35 grams of sugar, compared to ZERO grams in the LaCroix. Sure, it tastes different, but put some lemon and ice in it and give it time, you can get used to it! And no, diet soda is not an option – it is filled with super sweet artificial sweetener, and sends you in the wrong direction.

Try these simple switches today and look for others that you can easily implement.

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Weight Training

Weight Training: Why it’s important + Why we do it

If you have 1 day a week to workout, what should you do? Weight training.

What if you have 2 days a week? Weight training.

3 days a week? Weight training.

Do you notice a trend? Resistance training is the #1 way accomplish so many of your goals such as:

  • Feel less tired, less fatigued and more energetic
  • Look better, stand taller, and slouch less
  • Have your clothes fit better- looser in the waist and tighter in the butt
  • Have more confidence and self respect

  • Did you know that after the age of 35 we lose 1/2# of muscle mass every year? That means that by the age of 45, women could lose 5 or more pounds of muscle mass! Trust me, if you haven’t been lifting regularly your whole life, then you don’t have that much muscle to spare.

    As women age, they start to notice their lack of strength more, and they often start to feel weaker and more vulnerable to injury. That is why it is so important to get proper coaching in weight training, and devote a couple hours a week to building strength back up in their upper body, low back, core, and legs.

    When you start mastering the foundational moves such as squats (no, when done properly, they don’t hurt your knees), lunges (same), push ups and crunches- you will acquire a lot of strength, balance and coordination. As a result, your joints will hurt less and your balance will improve.

    After spending some time on these simple, yet compound (many muscle groups per exercise) exercises, you will have a nice baseline of strength in your core and extremities for ongoing training- a great beginning towards your goals!

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    Protein Muffins

    We Love Muffins!

    Doesn’t everyone love muffins? We definitely do! We just prefer the Essential Fitness version.

    These protein packed muffins from Cynthia taste just like a chocolate cupcake!! But they are a much more nutritious alternative than its sugary and calorie dense counterpart.

    Enjoy these pre or post workout!

    (12 grams of protein per 2 muffin serving)

    Here’s what you will need:

    2 cups Kodiak cakes Dark Chocolate power cakes mix
    1 cup milk
    3 Tbs egg whites
    1/2 c brown sugar
    1/4 c softened butter (not melted)
    2 ripe bananas, mashed
    1 teaspoon cinnamon

    Combine all in mixing bowl and blend until smooth. Fill greased muffin cups 3/4 full. Bake at 350 F for 14-18 minutes until inserted toothpick comes out slightly moist. Makes 12 muffins.

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    Essential Fitness Workouts

    5:00 A.M., 6:00 A.M, 7:00 A.M.

    If you are a busy mom, a busy professional, or both – these early times can be your “best and most productive” hours in the day. If you want to get more fit and lose weight, then you need to workout, and to get your workout in, you need to find some time!

    Trust me, there are many busy women out there that know what they want but don’t think they have the time to do it. That’s where the early morning hours come in…

    5 great reasons to set your alarm at 5 or 6 am to get a workout in:

    1. There are no meetings at 5 or 6 am. Generally most jobs don’t start until 8 or 9 am…
    2. Almost all of the stores are closed. No need to grocery shop or anything, therefore no guilt about not getting 1 more thing done…
    3. An early workout gives you energy ALL DAY. As compared to the later workout that hangs over your head all day.
    4. You will burn more calories all day, which leads to better results!
    5. The kids and the rest of the family are (usually) sleeping! They won’t even miss you, we promise! No soccer practice, no volleyball matches, nothing!… unless of course your kid is a swimmer, and they may practice at 5:00 am, but then you can drop them off and workout while they are at practice, you’re up anyway!

    If you think you need help making this change to early mornings, hire a trainer and make an appointment. Knowing that someone is waiting on you will get you out of bed until your body adjusts and it becomes easier. As a bonus result, your evenings become more relaxed, and you will be happier and healthier.

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