PROTEIN Queen

One way to have the best overall diet and see results to the fullest potential when working out is to increase your protein intake. Protein at it’s highest quality such as chicken, turkey  and low fat Greek yogurt contain amino acids, which help muscles recover after a workout. Immediate amino acids after a work out will help your conditioning and recovery even more. This is why any athletes drink protein shakes.

The main effects of protein are it provides building blocks for increased muscle growth, and protein releases anabolic hormones, such as insulin, that stimulate muscle growth.

I was very hesitant before I started drinking protein. Now that I do, I see muscle tone and I see inches falling off of my body. Protein does not make you big; McDonald’s makes you big.

Until next time,

heidicav

Five Meals a Day Keeps the Pounds Away

Many overweight people often say, “I really don’t eat that much.” Typical habits of overweight people include eating two large quantity meals per day. This is not the case for everyone, but it is frequently stated.

There are MANY problems with this eating pattern.

1. Within the first thirty minutes of your feet touching the ground in the morning, you need to start your metabolism and eat breakfast. It would be better for you to eat a piece of cake than skip breakfast.
2. Have a piece of fruit before lunch and before dinner.
3. Eat small portions for your meals.

It’s important to keep in mind that you are not eating too much. Your body uses food as fuel. You need your five small meals a day to keep the metabolism moving quickly, and this eating pattern prevents you from overeating.

 

Until next time,

heidicav

Lose the Scale. Get Measuring Tape.

I am a crossfitter, which basically means I build muscle just as much as I burn fat. When I first began my journey, weight came off, but not quickly enough. I was so confused because my clothes were bigger but the scale stayed the same.

I discussed my concerns to my trainer, Nick Everhart, and he explained to me that muscle weighs more than fat. I need to measure my BMI, body mass index, to truly understand how much muscle and fat I actually have. I recommend this for anyone, but if you are like me and do not own a BMI calculator and want to see results now, get a measuring tape  to measure around your waist, arms, legs and bottom. I enjoy seeing the results this way because losing inches is much better than a number on a scale.

Until next time,

heidicav

Alcohol- the thing we don’t count as calories

If you use my fitness pal , or any other calorie counter, you probly noticed that alcohol has a considerable amount of calories. On average, one budlight has around 15o calories. If I have my usual three, that is 450 calories. Yikes! That is so much.

It would be easier to ignore the fact that I drank almost half of my calorie intake for the entire day, but it would not be beneficial to me. In order for you to have an accurate calorie count, you must include your alcohol intake.

I suggest, if you are going to drink, plan your meals out accordingly so you are able to balance fun and a well balanced diet. It is very difficult to drink an access of alcohol and lose weight. If you count your alcohol in your calorie counter, you will be able to continue to lose weight, or at least maintain your current weight.

Until next time,

heidicav

Booty Work

Whether you want your bottom bigger, smaller or more perky, everyone has one exercise  in common to really do the trick-squats. Squats targets all the muscles in the lower half of body. If you choose to stop your squat with your legs at a 90 degree angle, your bottom and the top front thigh will get the most work. If you want to get rid of the fatty tissue surrounding the tops of the back of your legs, make your bottom go as low as it can. Complete the movement for as long as possible, and be consistent of your workout regime to get the best results.

This is a movement that does not take very long. On my busier days, I made a commitment to myself to do ten squats each time I went to the restroom and before I went to bed. I noticed that making self commitments help hold myself accountable for my actions.

Until next time,

heidicav

 

Sweet Pea, Get Rid of the Sweet Tea

In one cup of sweet tea, there are over 200 calories in a 16 oz cup. WHAT?! The most common household drink in the southeastern region of the United States in sweet tea. Nothing tastes better with Grandma’s roast, rice and gravy than a big ole glass of sweet tea.

Unfortunately, sweet tea is basically sugar or syrup water. If you are eating healthy foods, and carefully planning out your meals, you are counteracting your efforts with sweet tea. Some people drink up to 5 glasses of sweet tea a day.

Sweet pea, it’s time to substitute the cup of sugar water for unsweetened tea. This may seem heart breaking, but hear me out. One cup of unsweetened tea has around ten calories. Add a packet of the zero calorie all natural sweetener, stevia, to your tea. This is a much healthier option, and from one southern gal to another, I promise it’s worth it.

Until next time,

heidicav

Row your boat

Are you ready for a major cardio boost? Get on the rowing machine for at least ten minutes with the tensity level set on 7. If you are a beginner, start around five minutes of using the machine. After building up endurance, strive for thirty minutes.

This workout is great for your joints because you are sitting down, and there isn’t pressure on your knees. The rowing machine really gets the blood flowing and warms your body. It is better than an elliptical, treadmill, or stationary bike because it engages your arms and your abs, not just your legs.

I love to use the rowing machine after a night out because it makes you sweat out all of the bad antioxidants. This a great way to improve your stamina and get the sweaty workout we all strive to get.

Until next time,

heidicav