Mastering the Basics of Health + Fitness

Written with love, by Jaime Innis

To be successful with health and fitness, we must first master the basics. I want you to have the most success with your health so I'm going to share some secrets with you. Start small and add one thing from my list each day, or each week. Take the list in strides and know you will not be an expert on day one. This is a lifestyle, not a quick fix. 

Water

Drink least two 8 oz. glasses with each meal or between meals for a total of at least 8 glasses per day. This is very important. Water keeps you satiated, removes toxins and keeps you hydrated. You may add natural lemon juice or drink green tea (preferably decaffeinated and sweetened only with natural Stevia or raw Agave Nectar… NO sugar).

Weight loss cannot occur without water! Your metabolic rate increases by as much as 30% when you drink cold water because your body must work harder to bring the temperature of the water up to that of your body. Get used to reaching for water as your beverage of choice!

We recommend you drink your body weight, divided by two, in ounces. So if you weigh 162 pounds – that would be 162 divided by 2 = 81. That’s 81 ounces of water, every day.

Eat Smaller and More Frequently

Eat two more meals and up to three snacks during the course of the day, spaced at 2 1/2 to 3 hour intervals. This keeps your blood sugar levels stable, which in turn regulates your metabolism and also helps keep binging and cravings at bay. This will be outlined in the meal plan I provide on Friday!

Dinner Time

Have dinner 2 1/2 to 3 hours before bedtime. 

As the day unwinds, your body's metabolism begins to slow down in preparation for bedtime. As metabolism drops, so does body temperature. Columbia University explains that the drop in body temperature is necessary for sleep states. The digestion process raises body heat, interfering with your body's ability to get some shut-eye. Poor sleep rhythms brought on by improper eating habits can lead to health conditions such as acid reflux, which occurs when there is a hormonal balance caused by excessive sugar or salt in the body.  

Because your body is at rest and no exercise is happening when you sleep, some researchers believe going to bed with a full stomach causes the food to turn to fat. Others believe a small snack has no bearing on weight gain.

Regardless of which theory is correct, the bottom line is that eating before bed interferes with getting a good night's sleep. Eat a combination of lean protein and complex carbohydrates at each meal. This helps slow down the carb-to-fat conversion in your body, which keeps the feeling of fullness lasting longer.

Sweeteners

Absolutely NO sugar, alcohol or artificial sweeteners! This includes fruit juices, wine, beer, sodas, etc.

Use all natural Stevia or Agave Nectar in moderation if you must sweeten. After you lose the weight and inches, then you can have these things in moderation. However, for weight loss purposes, we must cut them out for optimal success.

Packaged vs. Natural

Eat whole natural foods instead of packaged and processed foods. Your diet will consist of lots of veggies, lean protein and fruit - nothing processed, chemically charged, or high in saturated/trans fat. Use olive oil for cooking, limited salt, and small amounts of spices, pepper and low-salt seasonings for flavor. Easy on the salt, it makes you retain water.

Meal Portions

Adhere to proper portion sizes:

Protein (meat, nuts, legumes, tofu, etc.) = what can fit into the palm of your hand, or about the size of a deck of cards

Starchy Complex Carbohydrates (brown rice, quinoa, potatoes) = what can fit into one cupped hand.

Carbohydrates from fruits + veggies = what can fit in 2 cupped hands.

Healthy Fats (avocados, nuts, seeds, olive oil) = 1 scant handful or 1 -2 tbsp of olive oil.

Prepare, Prepare, Prepare

If you’re out of the house for most of the day, make your meals the night before so you aren’t running around like a crazy person in the morning. I prepare everything for the week on Sunday evening so it’s all there in my office fridge and ready for me. No excuses! Carry a cooler each and every day to work that is packed with healthy food!

You may attract some attention, but it’s positive attention! Your discipline and awareness of your own health is going to positively influence the people around you.

Check back to the blog on Friday for my Five Day Meal Plan to help get your healthy lifestyle started!

"Fit Bride" Rules for Success: Part 2`

Written with love, by Rebecca Fisher

Yesterday we covered the main steps to healthy eating and today, we're working on the holidays! I know it's tempting, but always keep your eyes on the prize for motivation!

Snacks of Value

Before you head out of town, pack your carry on with some good choices in snacks.

Snacks with value.

Hard boiled eggs, hummus and all natural (make sure it says almonds only on label) almond butter with celery sticks or baby carrots or sliced cucumber,  and unsalted nuts. These are protein rich, healthy fats and fiber rich carbohydrates that will leave you feeling satisfied. Before you get to airport stop by a grocery that carries healthy salads or bowls (Kale, quinoa, steel cut oatmeal with almonds and berries, Greek yogurt parfait). Add in sliced fruit or a few squares of dark chocolate to round out your mini meals on the go!

The "Clean" Meal

Before you hit the Holiday Party, eat a "clean" meal at home! Drink 2 glasses of water, a palm size piece of lean protein and some veggies - steamed or salad with a drizzle of vinegar and seasoning. This way, you will eat less of the poor choices offered at the parties. Watch out for those chips and fried mozzarella sticks... and who knows what!

A Brisk Walk

Go for a fast walk before you sit down for turkey! Or hit the gym with your fiancé for a mini workout, and feel great when you're sipping that mulled cider and eating a small slice of amazing homemade pie later that day!

Healthy Recipes

Seek out holiday recipes that are healthier and made with less cream, butter, and oil. Substitute plain yogurt for mayonnaise and sour cream for dips!

Stay away from bread and chips, and focus on fresh from the garden ingredients! Use alternative pastas (spinach, quinoa, spelt) and add in mashed butternut squash or spinach, along with cottage cheese to give that creamy texture without all of the fat! Google "healthy mac and cheese recipe" for ideas!

Spread the Love

Share your tips and successes with those you love! This is a special time to gather with those that care about you and your upcoming wedding! Everyone will want to have the recipe for your amazing healthy version of whatever, so bring a few of your favorites to give to your closest friends or family and make it a tradition for next year, all while you inspire others to get fit with you!

What a legacy!

"Fit Bride" Rules for Success: Part 1

Written with love, by Rebecca Fisher

First, do yourself a favor. Do not leave it to chance. Prepare before you step out that door to your parents or future in-laws this holiday season! Hopefully you have been focused on healthy food prep for your day to day "Fit Bride" program! After all, this is the formula to get you to sexy and svelte in your beautiful wedding gown!

 I know, I know, you've got endless things on your "To Do" list and more now that the holidays are right around the corner. Not sure what I'm talking about?

Step One: BMI

Let's recap! First, if you haven't already, you need to check out your current BMI (BodyMassIndex) What is that, you ask? Do a little Googling on that and then come back to read the rest of my article!

Step Two: Balanced Meal Minimum

Next, you want to be implementing a small 4 balanced meal minimum to your day with lean protein, complex carbs and healthy snacks to boost up your metabolism. After all, you cannot get in shape by running a little or lifting a little and not making good healthy changes in your diet. So clean up your diet and get consistent in a 4-5 day/weekk cardio of your choice for as much as you can (preferably 45 min). Maybe you can bring something healthier for Thanksgiving...a veggie tray with hummus or a mixed green salad with chopped apple , walnuts and pomegranate seeds and apple cider vinaigrette? Get creative!

Step Three: Weight Training

When you work out, don't be afraid to add in some free weights or weight machines. Don't worry if you aren't sure where to start - just visit a gym you feel comfortable in, and ask for a tour and a complimentary training session. And don't forget to tell the trainer that you're getting married and you have a goal of..xyz.!

Then check in with yourself and see how much you learned and how you feel and if you want to train/workout with the trainer at the gym or pull up some great workouts from this blog and workout with your Maid of Honor and Bridesmaids!

Step Four: A New Way of Eating (coming tomorrow!)

Finally, set yourself up for success with a new way of eating!

The Holidays can be tough to say no to, so get ready to be strong willed and determined to not throw yourself off your commitment to yourself and achieving your goal, no matter what it is!

Head back over to the blog tomorrow for the top five rules for success around the holidays. All of that delicious food can be tempting, but we're going to help you enjoy your time with family while sticking to your plan!