Tagged as: nutrition

Do you have these 3 items in your fridge?

From the good to the bad, our refrigerators are full of foods, drinks, and condiments. Some of these things sit for weeks and rot away, while others sit for years and still taste the same (probably not a good thing). But of all the things that are in your fridge, here are the 3 that we think should always be in there!

 

1) Topo Chico Lime: This is for no nutritional reason, but Coach David and Courtney love TOPO CHICO LIME. Yeah, you’ve heard of topo chico, but have you had lime? It is a healthier alternative to those drinks that have artificial sweeteners and all of that other junk. It’s not an energy drink, and honestly I wouldn’t replace my water intake with Topo Chico Lime, but I love having a bottle during dinner. The even better news, they are only $0.63 at your local HEB.

topo

 

2)  Raw Spinach: Mmm do you taste that? It tastes like nutrients. Whether you eat it raw, blend it in a shake, or put it in a skillet for a few seconds to let it soften up before you put it with your chicken, you cannot go wrong with raw spinach! We will say this though, don’t let it sit too long. The leaves get gooey and the taste is pretty miserable.

spinach

3) Apples: It really doesn’t get much more basic than this. Why an apple? Because when you are hungry, but not that hungry, it gives you a reason not to grab something quick that you KNOW you shouldn’t be eating.

apple

 

This post wasn’t written to tell you something scientific about foods. What it really is, is what we have and don’t go without in our fridge every week.

What are 3 foods you continuously keep stocked up in your fridge?

3 Ways to help guarantee results

nutrition, hydration, sleep

 

3 Ways to Help Guarantee Results

Do and keep track of these three things in order to help you get the results you want from your workouts

By: Coach David

 

For the past month I have been posting homework on the whiteboard. The homework consist of a short workout or exercises that can be done at home that has been programmed to add to what you are doing in class. Although usually a workout, lately the homework has been 3 words that are instrumental in order to get results. Below I will quickly list and discuss the 3 words with a quick overview of how/why you need them to help you get results!

1) Nutrition: This is a no brainer. Whether you workout or not, your nutrition is essential in providing you with the nutrients you need for everyday energy and rebuilding of muscle fibers after a workout. If you are new to healthy eating, remember to keep it simple to start out: Lean meats, dark leafy greens, fats such as avocado, nuts and seeds, and some fruit. Avoid breads, grains, pastas and legumes. Don’t overwhelm yourself or you will eat your way into disaster. For a more focused and individualized approach to losing body fat or gaining muscle, you can speak with coach Courtney Carlisle. She is our in-house Pump and Shred coach. She can help recommend a meal plan that will better fit your individual needs.

2) Hydration: Many who suffer from fatigue, headaches, lack of energy, or those who may not be seeing results must go back and begin to track their hydration. Your body needs water in order to perform its daily functions. Many times we are so focused on work or other daily tasks that  we forget to pay attention to how much water we are taking in each day. Our suggestion is 1 gallon per day. For some this may be too little, but rarely is it too much. Separate your water drinking throughout the day and a gallon ends up being much easier to handle than you may think. Avoiding proper hydration will leave you and your results on the back burner. So drink a lot of water, then drink some more!

3) Sleep: I will be the first to admit that of these 3 key components to fitness success, sleep is the one I lack the most. For some it is early mornings and late nights, for others it may be sleeping disorders. Whichever it may be, you must find a way to take control of your sleep. It is our bodies time to recover from our workouts and daily routines. Unfortunately we do not allow ourselves to shut off everything and just go to sleep. A tired body is one that is not productive. If you have early mornings, find a way to get to bed sooner. Evaluate what it is that is keeping you up and find a way around it. When it comes to results, getting better sleep will allow you to get them faster and will make your day better overall.

Are there more components to your fitness success? Of course there are. These are just 3 that I believe are at the top of the list. If you have chosen to put your body through the rigors of a workout, you must fuel with the best fuel and let it rest as needed.

Did I miss something? Feel free to comment below and add components to fitness success that I may have missed!