Eating Healthy on a budget ;)

People complain all the time that eating healthy is expensive. The reality is that healthy eating can be cheap and quick too. Difficult economic times do not mean that we have to sacrifice our health — or budget –  when it comes to food.  With careful planning and a little effort, healthy eating can fit into  a budget, but preparation and planning are key.  Be thoughtful, kind, and respectful to your body. PLAN AND PREPARE. Plan meals ahead of time that will stretch you a month long. What works for me is buying chicken in bulk, large bag of frozen vegetables and berries that last me the month- along with my natural herbal homeopathic  products.  This is what works for me and I am just giving an example of how I choose to live  a healthy lifestyle and not burn a whole in my wallet. Although it may seem a lot up front- I average out my costs to at most $12-15 a day for breakfast, lunch, snacks  and dinner. That’s extremely good considering people will go out for lunch at that price, plus tip, and even more for dinner. It’s important to shop when you are not hungry and go strictly to the aisles you know where your items are at on your list. On a day you are not busy pre cook some chicken (or your preferred protein) that will last you 3-4 days so all you have to do is heat it up and prepare with whatever you are having on the side. Throw on some legumes/beans, stir fry vegetables, brown rice,etc to make it a balanced lean and mean meal.  All these in bulk are budget friendly.

For example of a daily menu: PRICE BREAK DOWN PER SERVING
Breakfast:  Peanut butter cookie shake shake: Chocolate protein powder- ($1.21), 1 TBSP PEANUT BUTTER ($0.21) 1/2 banana ($.010)  (cinnamon ($0.02) water and ice PRICELESS
Snack: gala apple- $0.69  ALMONDS ($0.30) toast ($.15) avocado ($0.24 ) cottage cheese($0.47 )
Lunch : TUNA SPINACH SALAD SANDWICH.: spinach ($0.24) TUNA ($0.69) Sweet Spicy mustard ($.07) bread 2 pieces ($0.33) Red Onion ($.02) Mushroom slices($0.24). Kale Chips-HOMEMADE ($0 .40)  carrots and hummus (~$0.89)
Snack: Peanut butter  Protein bar ($1.34) peach ( $0.88)
Dinner: Chicken breast(1.99) sweet potato ($0.69) stir fry vegetables ($1.23) sauces : honey mustard:~ $0.11 sirracha ~$ 0.13)
Dessert: Banana ($0.19) chocolate chips ( $0.13) PB ($0.21) protein powder(1/2 serving) ($0.61)
TOTAL FOR THE DAY: $15.26 —–> a lot of good nutritional stuff for this price
Example of a power salad I made for cheap cheap cheap: 
TIPS:
  • Choose your meat wisely and buy in bulk. You then can freeze it properly and use it at your convenience.
  • Or Consider Going Meatless:  Skipping meat, even once or twice a week, can help save money, since meat is usually the most expensive part of a meal. I read  even at current prices, you can save $210 per year by swapping out 1 pound of sirloin ($5.99) with a 14-ounce block of tofu  ($1.96) once a week for a year.
  • Discover Great Ways to Use Canned Fish:  Canned salmon and tuna provide omega-3 fats, which help keep your heart healthy by lowering triglycerides and blood pressure. The difference: canned fish is really cheap. At just $3.68 per pound (just over 3 cans at $1.15 each), canned tuna is a delicious, healthy and cheap option for dinner. Get creative.
  •  Grains and legumes are inexpensive and pack a nutritional power punch.Plus, they add a heaviness to a meal that most people rely on meat for.
  • Buying bulk can save a lot of money. You can purchase grains, pastas, dried fruits, nuts and flours in the bulk isles of your grocery or natural foods store. You can choose the amount that works for you (bulk doesn’t mean you need 25 pounds of rice at a time!), and bulk food sections give a lower price per quantity ratio while saving on packaging.
  • Seasonal foods not only taste better, they are more nutritious and they don’t need to be shipped in from half a world away!Seasonal foods will often cost less as well. Think ahead and stock up on fruits and vegetables in their natural season in order to can or freeze them for the off season.
  • While it may seem like some processed foods are cheaper, the real steal is on the nourishment they provide. Empty calories still leave us hungry for real food. When we spend money on real, whole, organic, herbal and fresh foods, it is essential that we shift our old ways of food shopping.

Small shifts in the way we feed ourselves and families can help us find that sweet spot between staying responsible with our budgets, and feeding ourselves  healthy, organic, herbal,and vital foods/ supplements. Think of all your food items you purchase as little treasures you are going to store in your chest box full of gold!!!!!

For questions on meal planning and fitness evaluations email me at ablifestyle3@gmail.com

Its Mind over Matter

So I have been posting a lot of body workouts that you can take and use to tighten those muscle fibers. But some people struggle with even putting on their nike’s tying them and getting out the door. I practice, I preach on having a balanced mind, body and spirit lifestyle. One of the most important things first is your mind- if your mind isn’t right- then how are you going to function or focus on a workout? How are you going to crush goals if you can’t self motivate and dedicate yourself to them?

There is no magic pill, no secret technique or approach that can solve this problem for you. It will take time, hard work and persistence to get yourself where you want to be. But there are several things you can do (and think) that can make all that hard work a little easier and greatly improve your chances of success.

No doubt about it, sticking to a weight loss or exercise program day after day can be tough. And without the proper support and motivation, any inroads made in terms of losing weight or adopting a fitness routine  could be for naught. Weight loss is really a mind game. When you think about it you can always feed the hunger center of your brain the correct, healthy foods, and it will feel “full.” It’s the emotional side of you that your brain must overcome. And that’s not easy. I even have days where it’s tough.

As you implement your lifestyle change, you have a chance to begin to make better, healthier choices in your life selections. Take it slowly and consider following the lead set by the “successful lifestyles.”

Smile and laugh out loud several times a day. It keeps you grounded, and helps you cope with situations that would otherwise make you crazy. Read a funny story, watch a sitcom, or tell jokes to bring out those happy feelings.

Meditate, pray, or otherwise find solace for at least 10-20 minutes each day. Contemplation is good for your soul, helps you cope with the demands of daily life. I started doing this every day. Take the time to really visualize what it is you want and how you want your day to go.

Have a positive attitude. Do your best to look at life as if “the glass is half full.” You must believe in yourself, have good support systems, and think positively (“I think I can, I think I can…”) to succeed.

If you give it some thought, I bet you’ll agree that losing weight is not really your goal. Sure you want to lose weight and it’s important to you. But why? Is it because some number on a scale is really that important and meaningful in and of itself? Probably not. If you’re like most people, you probably want to lose weight because in your mind that will make it easier for you to live the kind of life you want to live. Keep that vision in mind every time you you take a step towards your goal.

These are good steps to and questions to ask yourself:

  1. What do I want my life to look like in (1, 5 or 10) years? Explain what you want to be doing, the roles you want to take on, how you want to see yourself, etc.
  2. What would my ideal days look like? Explain why you’d look forward to getting up in the morning, the first thing you’d do every day, who you’d spend time with, the good experiences you want to have each day, how you’d face challenges in your daily life, etc.
  3. What personal values (love, human connection, security, independence, comfort, interest, excitement, contribution to society, family, career success etc.) do I want my daily life to express and reflect? Include how you’d rank these values if you had to choose between them at any given moment.

These are just tools you can use to get your mind right and get yourself thinking. Write yourself a vision statement to get yourself from where you are to whee you want to be.  DO not get down on yourself!!  Focus on what you can CHANGE in your life as “fit.” It’s also a good idea to include pictures  that will remind you of your goals and vision on tough days. Use your Vision Statement regularly to remind yourself why you are committed to your goals. You against YOURSELF!!

Stay up, Stay Positive

Core Workout

Ab and core workout. Can’t stress enough why it’s important to work your whole core. It’s the foundation to your body. Having a strong core plays an important part in all our lives. What is the core? It is a group of muscles that make up our mid-section, which consist of the abdominals, oblique’s and lower back. The core is responsible for stabilizing everything we do and for our posture.

By keeping a strong core, it can help us stand up straighter, eliminate lower back pain, have good muscle tone, have improvement in physical performance,  and help prevent injuries and support our body to function at a higher energy level. People with a weak core have that hunched over look on their back from being sedentary and sitting hunched over at a desk all day. This contributes to bad posture- which leads to back pain and damage to the spine.

Building a strong core does not happen overnight but with consistency and time you will develop a good strong foundation. If you have a strong core it will allow your body to retain that lean healthy look even as we age

See all those muscles! That’s why abs are made in the kitchen. Everyone has a 6 pack- just some and most are hidden by a layer of fat! Today work your core and ab muscles to strengthen them- but eat your way to a healthy, tight, lean body! Recipe for a yummy shake HERE.

CORE AND AB WORKOUT: I do a lot of reps. Adjust to your level. Some can start at 20. Each time increase 🙂

WARM UP:

Jump Rope for 50

High knees-50

Kick your BoOtY 50

Ski Jumps 50 (jumping side to side like you are skiing down slopes)

TWICE THROUGH

Do each circuit 2 times though. Circuit one go non stop. Rest 1 min Repeat. Same thing for Circuit 2

CIRCUIT 1:

Mountain Climbers– 60

*Dumbbell Russian Twist– 60 ( I use 25 pounds) Use a weight that fits you. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

*Plank Knee to Elbow– 60

* Dumbbell windmills– 20 Holding a dumbbells out in front of you, bring them down to your right side only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

CIRCUIT 2:

* Up and Down planks-40 Be in Plank position and push up on one arm and back down with the other. Repeating

* Dumbbell Wood chop– 20 each side. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down,  rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps. 

*Overhead Dumbbell Side bend – 20 ( 10 each side) 

  1. Hold a pair of dumbbells over your head, in line with your shoulders, with your arms straight.
  2. Without twisting your upper body, slowly bend directly to your left side as far as you can. Pause, return to an upright position, then bend to your right side. Alternate back and forth with each repetition.

* Leg Lowers. Lay on back- legs up and maintain a strong core. Lower legs to where it feels comfortable ( I go right above ground without touching). Some people only go 45 degrees. Lower for 40.

I will finish with a quick cardio sesh: 20 burpees, 20 jump ropes, 20 side to side hops, 20 high knees. Repeat 3 times!

Workout of the DAY

wOrK hArD BuT plAy HaRdEr! #boombetter

Tomorrow I am already excited for my LEG, HAMMY AND BOOTY  workout!!! Monday’s are my favorite because I always start the day out with a big BANG. It will consist of all lower body. Remember to go at your pace and choose weight wisely for your resistance.

WARM UP: 25-50 reps depending on your level

25 -50 jUMP rOPES

25-50 HIGH KNEES

25-50KICK YOUR BUTT

25-50 JUMPING JACKS

Repeat 2X’s through

stretch your quads, hamstrings, glutes- FULL body- 3 -5 min max-Stay moving so muscles stay warm

first circuit:

1) 10 pounds in each HAND:

crab Squat

Advanced Crab Squat
Enlarge Image 
  1. Stand with feet slightly wider than shoulder-width apart and turned out 45 degrees.
  2. Bend knees 90 degrees into a squat, keeping torso upright and knees over ankles.
  3. From that position, step left foot to the right, walking sideways.
  4. Take about 20 steps to the right and repeat on the left.

2)Side-to-Side Squat

Intermediate Side To Side Squat
Enlarge Image 
  1. Stand with right side facing a step, hands on hips, right foot on top, left foot on floor.
  2. Bend knees 90 degrees. Stand up and push off with right foot as you hop onto other side of step.
  3. Repeat on left side, alternating 40 times
  4. Once I get going I really pick up the pace

3)  Lateral lunges each leg. Basically step side to side in lunge position with knee in alignment with your toes. Push off each leg and have weight in your hands for that extra push. Squeeze those glutes. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Do this 20 times ( 10 each leg)

4) Dumbell Double Lunge
1. Start by placing your feet shoulder width apart and holding dumbells at your side.
2. Step forward into a lunge keeping your upper body upright.
3. Return to the starting position and proceed into a reverse lunge with the same leg lunging backwards.
4. Return to the starting position and repeat with the other leg.
5. Continue 20 each leg  

5) Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat 20 repetitions and then repeat with the other leg. 

6)Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat. 20 times
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics 

7)Hip Bridge on Ball
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly bent.
3) Raise hips off floor by pressingheels into ball.
4) Return to start position.

20 times
To increase difficulty, raise and raise and extend arms above chest.  

8)Reverse Curl
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise. 20 times

9)

Squeeze, Twist and Crunch
1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder.
Return to start position and repeat with the other shoulder.20 times

I usually go through this twice. But I advice to only go through once for beginners. Also everyone’s body type and goals are different. Adjust the weight you need that fits your level!

After Stretch!!!!!! Your body will tighten up if not. 

After make sure to refuel your body!!! Muscle burning and pain soon after a workout is due to a buildup of lactic acid. Your body produces lactic acid when there’s not enough oxygen to feed the muscles. IDEAS TO restore and recoup your body so you can continue transforming it and igniting the FIRE WITHIN:

Do not consume JUST PROTEIN, as in a protein shake or protein bar. Protein fills your stomach and helps build and repair muscles, but it does not refuel your muscles.Your muscles want three or four times more calories from carbs than from protein. If you like the convenience of protein shakes, at least add carbs to them. Blend in some banana, frozen berries, and etc. Keep in mind that recovery calories “count.” Many frustrated dieters complain they are not losing weight despite hard workouts. Perhaps that’s because they gobble 300 or so “recovery calories” and then go home to a hefty dinner. By organizing your training to end at mealtime, you can avoid over-indulging in recovery-calories. For ideas e -mail me at ablifestyle3@gmail.com!

#quote: goalyup

EXERCISE FOR BODY AND MIND!

There are so many benefits to exercise, and every day, we are discovering new ones. A recent Newsweek article discussed how exercise can boost brain power and fight off diseases like Alzheimer’s–more incredible information in an already long list of benefits. New research in animal models has shown that exercise stimulates a hormone called IGF-I or insulin such as growth factor-I, which, in turn, goes to the brain to stimulate another brain-derived-neutrotrophic factor (BDNF). BDNF is believed to facilitate a process in which an animal’s brain nerve cells branch out and communicate with each other. In fact, research has supported that theory that a brain with lower levels of BDNF is challenged with retaining new information. How amazing is exercise–not only does it build the body, but the mind as well! Exercise not only slows the aging process in the brain, but reverses it. Research has also shown that active adults have less inflammation in the brain and fewer transient ischemic attacks, or ministrokes, which can impair cognition. People who exercise regularly tend to have higher levels of neurotransmitters that regulate mood, such as serotonin, dopamine and norepinepherine. With so many people on psychotropic medication, exercise is proving to be an inexpensive method of maintaining mental health. As with the body’s muscle mass, the same holds true for the brain: Use it or lose it. Within just a short month of stopping physical activity, the new brain tissue connections that were formed basically shrink down back to normal. Many parents of children with attention deficit/hyperactivity disorder (ADHD) already know the benefits of physical activity on their children. It tends to help regulate their moods. An exercise prescription can often be given in conjunction with medication for these ADHD children/or may even replace a medication regimen. This has broad-ranging implications for children in school and their curriculum. With so many schools having downsized the number of physical education classes with a focus on more class time, this could be detrimental. That extra time on the playground may actually boost test scores in all children. The great
thing about introducing physical education at an early age in school is that it sets the tone for future exercise. Once a healthy habit like exercise is established, it tends to carry on. When people understand the importance, it becomes even more of a regular routine. So, we know the benefits of exercise for all types of health. Not only does exercise help with chronic conditions, it also promotes wellness.

FITTING IN FITNESS!!!

• Take the stairs instead of the elevator or escalator, for at least a few floors. If you have to take the
escalator, make it a point to walk it.
• Walk or bike to nearby destinations instead of always driving.
• When at the mall doing your holiday shopping, park your car farthest from where you intend to shop.
• Get off the bus a few blocks early, or park a few blocks from work.
• Exercise while watching television, especially during commercials.
• Hide your remote control and get up to change TV channels or adjust the volume.
• Busy yourself with housework, such as vacuuming, washing the floors, polishing furniture, washing
the windows or gift-wrapping.
• In the evenings, take your family for a walk around neighborhoods that have great holiday lights on
the houses.
• Take the dog for a walk.
• Work in the garden or yard–raking the leaves or sweeping the patio.
• Go for a short walk before breakfast and after dinner.
• Spend half your lunch hour eating and the other half walking around the building or parking lot.
Get your coworkers to join you.
• Walk up and down the stairs on your breaks at work.
• Several times a day, take a few moments to move around and stretch your legs, regardless of what
you’re doing.
• When on your cell phone or cordless home phone, walk around while you talk.
• Clean up the garage or organize your closets or kitchen cupboards.
• Go shopping. You don’t have to buy anything, just walk the aisles and look at the items.

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