Hi Everyone,
I have not posted anything on here for a week or so because I had shoulder surgery last Thursday! It was an old gymnastics injury that has been hindering my performance for a few years. Luckily the surgery went well and I am healing really fast! YAY!
Stay tuned for more fat loss and exercise tips coming very soon!
In the meantime check out my Squido Lens at:
Health and Fitness Tips
Very cool!
Stay happy and healthy!!
Megs
Friday, July 31, 2009
Monday, July 13, 2009
Eating healthy
In my last article I talked about what I think are the seven key components to successfully losing weight and keeping it off. I mentioned in that article that I would expand on the food aspects in a future article and that is what I am gonig to do now. This article talks about clean unrefined foods and foods that are good choices towards a healthy lifestyle. The opinions expressed in this article are my opinions only and based on my own experiences with clients, friends and of course myself.
Each meal should consist of protein, carbohydrates and fats. I am a firm believer in eating food the way nature intended it so the more whole the better.
The quantity and ratio of protein, carbohydrate and fats that you would eat is individual to the person. It is dependent on many factors which are too in depth for this article. This article is a basic guideline for the types of foods that are clean and healthy. I suggest eating a small meal every 2 to 3 hours. Keep in mind that if this is new to you then it will take some getting used to and it will not happen overnight. The key is to be patient and consistent.
Protein - There are many delicious sources of lean and clean protein. Below are some excellent protein sources:
Chicken breast
Turkey breast
Fish Eggs (egg whites)
Whey Protein powder - no added sweetner
Carbohydrates - Complex carbohydrates are your best choice. Try to avoid anything that has been processed or refined like white flour. Excellent complex carbohydrate choices include:
Oatmeal
Sprouted grain bread
Whole wheat pasta
Brown rice
Yams
Sweet potatoes
Beans
Green leafy vegetables
Vegetables should be an essential part of your daily food intake. I try to eat a lot of vegetables in my diet and consider most vegetables to be "free" carbohydrates. I do not eat starchy (complex) carbohydrates at every meal because they tend to be high in calories but I always load up on vegetables and add a serving of fruit to most of my meals. Fruits and vegetables have so many amazing benefits to your health and well being. Fruit is also great for keeping a sugar craving at bay.
Fats - Healthy fats have so many health benefits and eating good fats does not make you fat. The culprit there is too many calories whether it is protein, carbohydrates or fats. I like to eat my salads and vegetables with some fats because many of the vitamins in vegetables are fat soluble. That means it requires fat to be absorbed. Below are some sources of healthy fats:
Fish
Fish oil supplements
Nuts and seeds
Olive oil
Flax seed oil
These kinds of foods will do wanders for your health and your well being. You will feel good, look good and just glow with wellness. If you eat to live rather than live to eat then your body will naturally reflect this.
For more information on living a healthy lifestyle please visit my blog at:
http://fatloss-exercisetips.blogspot.com/
Each meal should consist of protein, carbohydrates and fats. I am a firm believer in eating food the way nature intended it so the more whole the better.
The quantity and ratio of protein, carbohydrate and fats that you would eat is individual to the person. It is dependent on many factors which are too in depth for this article. This article is a basic guideline for the types of foods that are clean and healthy. I suggest eating a small meal every 2 to 3 hours. Keep in mind that if this is new to you then it will take some getting used to and it will not happen overnight. The key is to be patient and consistent.
Protein - There are many delicious sources of lean and clean protein. Below are some excellent protein sources:
Chicken breast
Turkey breast
Fish Eggs (egg whites)
Whey Protein powder - no added sweetner
Carbohydrates - Complex carbohydrates are your best choice. Try to avoid anything that has been processed or refined like white flour. Excellent complex carbohydrate choices include:
Oatmeal
Sprouted grain bread
Whole wheat pasta
Brown rice
Yams
Sweet potatoes
Beans
Green leafy vegetables
Vegetables should be an essential part of your daily food intake. I try to eat a lot of vegetables in my diet and consider most vegetables to be "free" carbohydrates. I do not eat starchy (complex) carbohydrates at every meal because they tend to be high in calories but I always load up on vegetables and add a serving of fruit to most of my meals. Fruits and vegetables have so many amazing benefits to your health and well being. Fruit is also great for keeping a sugar craving at bay.
Fats - Healthy fats have so many health benefits and eating good fats does not make you fat. The culprit there is too many calories whether it is protein, carbohydrates or fats. I like to eat my salads and vegetables with some fats because many of the vitamins in vegetables are fat soluble. That means it requires fat to be absorbed. Below are some sources of healthy fats:
Fish
Fish oil supplements
Nuts and seeds
Olive oil
Flax seed oil
These kinds of foods will do wanders for your health and your well being. You will feel good, look good and just glow with wellness. If you eat to live rather than live to eat then your body will naturally reflect this.
For more information on living a healthy lifestyle please visit my blog at:
http://fatloss-exercisetips.blogspot.com/
Friday, July 10, 2009
The Top Seven Weight Loss Tips
As a personal trainer and athlete I have experienced so many ups and downs with dieting and trying to lose weight. I have seen this in my clients, colleagues, friends and of course myself. I have compiled a list of the top seven things that are, in my opinion, keys to successfully losing weight and keeping it off.
1. Eat Clean Unrefined Foods
Whole and natural foods are our best bet not only when trying to lose weight but as a lifestyle. Our bodies can use the many amazing nutrients found in clean unrefined foods. Processed or refined foods are loaded with sugar and fat and because of the refining process are lacking in many of the essential nutrients our bodies require.
Even after consuming these processed foods our bodies still need the required nutrients and I strongly believe this is one reason why junk food is so addictive. One rule of thumb in regards to healthy eating is that if your food comes from a window (fast food) or a box (processed/refined food) then do not eat it. Strive to eat green leafy vegetables, fresh fruits, whole grains, lean proteins and essential fats. I could really delve into talking about these foods but will save it for another article in the near future.
2. Set a Target Weight
Setting a target weight that you want to attain (ie: your ideal body weight) that is realistic is much more powerful than just trying to lose some weight. When you have a a goal weight that you focus on you create a mindset of being at that weight. That being said it is important to be patient in your quest to reach that weight and to focus on the tasks required to get to your end goal!
3. Eat Smaller Meals More Often
It is best to eat a small meal consisting of clean unrefined foods every 2 to 3 hours. When you eat often you are letting your body know that it is being properly fueled and this will promote a faster metabolism. You want to have some lean protein, vegetables, essential fats and complex carbohydrates with each meal. In a future article I will talk in depth about this.
4. Drink Plenty of Water
Our bodies are around 65% water so proper hydration is essential not only for weight loss but for proper bodily function. Proper hydration will moisturize your skin, help to avoid muscle cramps, increase exercise performance, help to avoid constipation, you retain less water, it enhances your immune system and helps your kidneys work their best. It is easy to test for proper hydration by checking your urine. If your urine is bright yellow then you need to drink more water.
5. Strength Training
A weight training regime of 3 to 4 days per week is extremely beneficial for weight loss. Strength training increases lean muscle mass which will boost your metabolism. For the purposes of weight loss a proper weight training regime will help you lose fat and tone up. If you are unsure or nervous about what to do at the gym then I suggest working with a trainer. Don't be afraid to push yourself or to go outside of your comfort zone.
6. Cardiovascular Training
Cardiovascular (cardio) training is probably one of the most important steps to losing weight and should be combined with weight training. It burns calories, releases endorphins and it is good for your heart and lungs. It is my opinion that some form of cardio should be performed every day. Cardio can be walking, riding a bike, swimming, rollerblading or whatever you want as long as it gets you moving and your heart rate up.
7. Be Consistent and Be Patient
Consistency is the key in any weight loss challenge. Take your challenge day by day and be patient with yourself because it won't happen over night. It takes work and dedication to achieve any goal. Try to focus on the tasks each day that will get you to your goal. Remember that as you embark on your challenge you are making a decision to improve yourself and your life! That is amazing and good for you! You can do it!
Article Source: http://EzineArticles.com/?expert=Meghan_McCurdy
1. Eat Clean Unrefined Foods
Whole and natural foods are our best bet not only when trying to lose weight but as a lifestyle. Our bodies can use the many amazing nutrients found in clean unrefined foods. Processed or refined foods are loaded with sugar and fat and because of the refining process are lacking in many of the essential nutrients our bodies require.
Even after consuming these processed foods our bodies still need the required nutrients and I strongly believe this is one reason why junk food is so addictive. One rule of thumb in regards to healthy eating is that if your food comes from a window (fast food) or a box (processed/refined food) then do not eat it. Strive to eat green leafy vegetables, fresh fruits, whole grains, lean proteins and essential fats. I could really delve into talking about these foods but will save it for another article in the near future.
2. Set a Target Weight
Setting a target weight that you want to attain (ie: your ideal body weight) that is realistic is much more powerful than just trying to lose some weight. When you have a a goal weight that you focus on you create a mindset of being at that weight. That being said it is important to be patient in your quest to reach that weight and to focus on the tasks required to get to your end goal!
3. Eat Smaller Meals More Often
It is best to eat a small meal consisting of clean unrefined foods every 2 to 3 hours. When you eat often you are letting your body know that it is being properly fueled and this will promote a faster metabolism. You want to have some lean protein, vegetables, essential fats and complex carbohydrates with each meal. In a future article I will talk in depth about this.
4. Drink Plenty of Water
Our bodies are around 65% water so proper hydration is essential not only for weight loss but for proper bodily function. Proper hydration will moisturize your skin, help to avoid muscle cramps, increase exercise performance, help to avoid constipation, you retain less water, it enhances your immune system and helps your kidneys work their best. It is easy to test for proper hydration by checking your urine. If your urine is bright yellow then you need to drink more water.
5. Strength Training
A weight training regime of 3 to 4 days per week is extremely beneficial for weight loss. Strength training increases lean muscle mass which will boost your metabolism. For the purposes of weight loss a proper weight training regime will help you lose fat and tone up. If you are unsure or nervous about what to do at the gym then I suggest working with a trainer. Don't be afraid to push yourself or to go outside of your comfort zone.
6. Cardiovascular Training
Cardiovascular (cardio) training is probably one of the most important steps to losing weight and should be combined with weight training. It burns calories, releases endorphins and it is good for your heart and lungs. It is my opinion that some form of cardio should be performed every day. Cardio can be walking, riding a bike, swimming, rollerblading or whatever you want as long as it gets you moving and your heart rate up.
7. Be Consistent and Be Patient
Consistency is the key in any weight loss challenge. Take your challenge day by day and be patient with yourself because it won't happen over night. It takes work and dedication to achieve any goal. Try to focus on the tasks each day that will get you to your goal. Remember that as you embark on your challenge you are making a decision to improve yourself and your life! That is amazing and good for you! You can do it!
Article Source: http://EzineArticles.com/?expert=Meghan_McCurdy
Thursday, July 9, 2009
Delicious Protein Pancake
Hi Everyone!!
Below is the receipe for my favorite pancake. I make one every morning and I love it. You will have to adjust the measurements to whatever you need but this is what works for me.
1/3 cup of oats
3/4 cup to 1 cup egg whites
1 cup blueberries or raspberries.
In a blender mix the oats and egg whites at medium speed for about 1 minute.
Pour blended mixture on a frying pan. The heat should be low (2 - 3). I spray pam on the frying pan so that is doesn't stick.
Place the fruit througout the pancake when it is on the frying pan and then cook at low temperature until it is not runny. Then flip it. I doesn't take long to cook once it is flipped so keep a close eye on it.
Eat with honey or no sugar added fruit spread. I avoid artificial sweenters so I make sure my jam is 100% natural but without added sugar.
Enjoy!! Let me know if you like it!
Below is the receipe for my favorite pancake. I make one every morning and I love it. You will have to adjust the measurements to whatever you need but this is what works for me.
1/3 cup of oats
3/4 cup to 1 cup egg whites
1 cup blueberries or raspberries.
In a blender mix the oats and egg whites at medium speed for about 1 minute.
Pour blended mixture on a frying pan. The heat should be low (2 - 3). I spray pam on the frying pan so that is doesn't stick.
Place the fruit througout the pancake when it is on the frying pan and then cook at low temperature until it is not runny. Then flip it. I doesn't take long to cook once it is flipped so keep a close eye on it.
Eat with honey or no sugar added fruit spread. I avoid artificial sweenters so I make sure my jam is 100% natural but without added sugar.
Enjoy!! Let me know if you like it!
Wednesday, July 8, 2009
Daily Quote
"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." ~Doug Larson
I thought this was a cute but very true quote!! :-) Stay healthy!
I thought this was a cute but very true quote!! :-) Stay healthy!
Tuesday, July 7, 2009
Motivational Quotes
Some motivational quotes that I like and thought I would share! Have an amazing day everyone! You are all AMAZING!
Spirit ... has fifty times the strength and staying power of brawn and muscle.
- Unknown
Continuous effort -- not strength or intelligence -- is the key to unlocking our potential.
- Liane Cardes
The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.
- Ken Doherty
Fall seven times, stand up eight.
- Japanese proverb
Man cannot discover new oceans unless he has the courage to lose sight of the shore.
- Andre Gide
Spirit ... has fifty times the strength and staying power of brawn and muscle.
- Unknown
Continuous effort -- not strength or intelligence -- is the key to unlocking our potential.
- Liane Cardes
The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.
- Ken Doherty
Fall seven times, stand up eight.
- Japanese proverb
Man cannot discover new oceans unless he has the courage to lose sight of the shore.
- Andre Gide
Thursday, July 2, 2009
Do You Value Yourself?
You know how we take such good care of our expensive items? How we always make sure to hang up that expensive dress or how we keep our car in immaculate condition. How about our expensive gadgets that we take such good care of?
Do you value yourself in the same way? Do you make sure you are keeping yourself in good condition by eating healthy and getting plenty of exercise? I think before anyone can be 100% committed to leading a healthy and active lifestyle they have to feel like they are worth it! I just wanted to remind you that you are worth it! You are so precious and invaluable!
Stay tuned for more diet and exercise tips!! :-)
Do you value yourself in the same way? Do you make sure you are keeping yourself in good condition by eating healthy and getting plenty of exercise? I think before anyone can be 100% committed to leading a healthy and active lifestyle they have to feel like they are worth it! I just wanted to remind you that you are worth it! You are so precious and invaluable!
Stay tuned for more diet and exercise tips!! :-)
Subscribe to:
Posts (Atom)
