Changing my diet a tad...

Here are a few tweaks that I started today:

1) When James wants to get lean he taught me that most of my meals should consist of veggies and lean protein (which are the key ingredients for fat loss) I decided to add black beans, read kidney beans, peas, or lentils to ensure that I get enough of the good carbs and calories in each of my meals.

2) Replaced the skim milk that we were drinking with unsweetened almond milk. There is no sugar and 1 cup is only 35 calories of healthy fats and protein.

3) Breakfast has to come within 30 minutes of exercise (if you are doing it in the morning) and it has to include lean complete protein and veggies. Eat scrambled eggs and egg whites with tasty veggies (add Himalayan sea salt), or eat fresh fruit (instead of veggies) and oatmeal with cinnamon, Truvia or stevia, and raw nuts (I avoid roasted). To kick start my metabolism with a scoop of my whey protein every morning first thing.

4) James and I found a real high quality supplements that we feel safe taking, will support my 3 main goals (health, ahtletic performance, bodycomposition) and meet a list of my criteria – I want non-GMO, chemical free all natural products that are free of sweeteners, fillers, hormones, and antibiotics. I chose a protein that is sugar free, fat free, carbs free, lactose free, cholesterol free, gluten free, and flavourless so that I can put it in any meal or drink. Our favorite is Jay Robb Whey. Preference is always fresh whole foods, but having safe high quality supplements that support your training, overall health and fat loss goals is really convenient when things get busy or when you don’t have access to fresh whole foods as often as you would like.

6) I am adding one cheat day a week.James says a cheat meal but, I have tried this cheat day strategy and and foound that cheating like zy woman really made me feel like junk the next day. I am very excited about sharing it with you. I know that a lot of people have been talking about the cheat day strategy so I did a little research on it and decided to give it a try. 

Let me know what you guys think about having a weekly cheat day – I personally think that it sounds like a lot of fun :)

Christine Androff  Carollo     

Online Personal Trainer

Train with me daily where ever you are in the world. http://ckris4fitness.efitnesstracker.net/

Train with me today...Where ever you are in the world.

Train with me daily where ever you are in the world. 

http://ckris4fitness.efitnesstracker.net/

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How Stress Is Stealing Your Good Looks

You’ve heard about how stress is taking it’s toll on your blood pressure, but did you know it affects your looks as well? Fortunately, you can counteract the effects of stress with some simple lifestyle changes.

When you get stressed out, your body starts producing more of the hormone cortisol. High levels of cortisol can act like toxins and cause the sebaceous glands to go into overdrive, leading to inflammation, weight gain, free-radical formation and acne. Stress has even lead FoxNews to question if stress is turning President Barack Obama’s hair gray. Plus, there’s that cranky mood you just can seem to shake.

To combat stress internally and externally, try these steps:

• Get enough sleep. Aim for six to eight hours every night to help boost cell renewal.

• Just breath. A few calming breaths will help to put things into perspective and trigger relaxation cues that you vitally need.

• Fight off inflammation by eating a diet rich in antioxidants, especially brightly colored fruits and vegetables and heart-healthy fats like avocados, nuts and olive oil.

• Opt for products that target stress-induced beauty issues, like Organic Aromatherapy Anti-Stress Oil. 

Have a Happy, Healthy, and blessed Day!