I have been in the fitness world for about 6 years now and I remember when I first started out (before I acquired a trainer), I didn’t know where to begin and fell into many fitness traps. In this blog, I’m here to smash some of the lies, misconceptions and share a little bit of knowledge that I’ve learned along my journey.
1) Lets start with the super basics…your meals. Your day should consist of a HEALTHY BALANCE of Complex Carbohydrates, Protein, Veggies/Fruit and Healthy Fat. A list of a few “high-quality” superfoods are:
Complex Carbohydrates: Oatmeal, Sweet Potatoes, Brown Rice, 100% Whole Wheat Bread, Lentils, Black Beans, Pinto Beans
(lentils and beans also contain a high level of protein)
Protein: LEAN Chicken Breast, LEAN Turkey Cuts, Salmon (also contains healthy fat), Tilapia, Orange Roughy, Egg Whites, Edamame
(Do not overdo the protein shakes and bars. Get most of your protein intake from FOOD sources)
Vegetables: Spinach, Broccoli, Asparagus, Kale, Collards (GO GREEN!):-)
Healthy Fat: Olive Oil, Coconut Oil, Almonds, Avocado, Flax Seeds
2) Don’t OD on the fruit, fruit juices and smoothies. Although important to your diet and having many health benefits, fruit is still a simple sugar. For example, one medium sized apple carries 19 grams sugar. If you eat 3 apples a day, you have consumed 57 grams of sugar just from fruit intake. There are 4.2 grams to a teaspoon of sugar. So lets do the math: 57 grams of sugar (from the 3 apples consumed) is the equivalent to 13 ½ teaspoons of sugar. This does not include if you also choose to drink a glass of orange juice for breakfast.
Also, do not be fooled with these so-called “healthy” fruit smoothies. They are LOADED with sugar. For example, lets talk about SMOOTHIE KING. On the low end, a small 20oz size “Blueberry Heaven” has 64 grams of sugar. A small 20oz “Orange Ka-BAM” or “Pomegranate Punch” carries a whopping 108 grams of sugar. On the high end, Smoothie King’s 20 oz “Hulk Strawberry” carries an overwhelming amount of 125 grams of sugar! Get their large 40oz size, and you have just consumed 250 grams which is equivalent to 59 ½ teaspoons…or over 1 cup of sugar!
3) On a different note, EAT PLENTY OF VEGGIES! Veggies are naturally low in fat and calories, full of nutrients, folate and dietary fiber. These all aid to reduce risk for stroke and other cardiovascular disease, help regulate blood pressure, cholesterol levels and assist in forming red blood cells. So eat up!
4) Watch your portion control. Do we REALLY need to go back for that second plate? Hmmmmm my guess is NO. Take your time when you eat. Savor all of the flavors in your food. Give your body time to digest the food and your mind a moment to register that you are no longer hungry. By the time you are done with your first plate, you should be satisfied. Recognize the difference between what your body needs from what it just wants.
5) I am speaking specifically to the ladies now: Do not be afraid of the weight room. I repeat, DO NOT BE AFRAID OF THE WEIGHT ROOM! Though it can be intimidating or guys may give you the side eye and not take you seriously in the weight area, give them the side eye back! Women need to hit the weights just as much as the men do. Active muscle burns fat. Women need to weight train to build muscle. The more muscle you build, the more you increase your metabolic rate and the more calories are burned. Also, do not fear that hitting the weights will bulk you up like a bodybuilder (a common misconception among women). There is NO way women have enough testosterone in their bodies (unless you are taking steroids) to bulk up and look like a man. Weight training will give you a lean, toned and healthy look.
