Are you a Health Nut?

Are you a “health nut?” It seems like I run into two different types of people. Those who are into fitness and those who are into nutrition. Yes, I realize there are more types of peeps but for the sake of this post I am just going to refer to these two.

If you are more interested by shaving off a few calories from your meal than in exercising. You are a nutrition fan. If nutrition is your "thing" you might recognize these lines: “I just ate a salad, I don’t need to go work out!”

On the opposite end, the fitness fans. They’ll run 10 miles a day just because they can but when it comes to nutrition often times they just don’t pay much attention. Fitness fans will eat junk justifying so by telling themselves "I just worked out!"

I believe that both nutrition AND fitness are important. I know because I was just a fitness freak and would eat sugary treats after I worked out. My nutrition was lacking and I didn't realize how much I was hurting myself until I took both seriously.

This being said I want to share some health and fit tips for you to become more balanced. They worked for me, I hope some work for you too!

Tips For Nutrition People

If you only focus on nutrition, probably you need to focus on your fitness. Your body will preform so much better when you do. Plus you'll look better too! Aim for 30 minutes of cardio exercise 3 times a week and at least 1 session of strength and flexibility training a week.

The most awesome news?  When you pay attention to your nutrition and you start to exercise more, you’ll get results faster!

Tips For Fitness People

Are you always eating fries, ice cream and candy? Or you don't buy that stuff you just eat everyone else's? Then, it goes without saying, you probably should be eating healthier.

To be fit is amazing! It's something to be proud of, but you should also be more aware of your health and your nutrition.

Want to know something great? You protect your body from the stress of exercise by eating right! You should know, antioxidants from fruits, vegetables and berries are especially powerful in helping fight oxidative stress and protect your body from damage.

If you are way into fitness but not nutrition try to consciously add more fresh fruits, vegetables and berries into your diet every day. This well help protect you from oxidative stress and keep your body in good shape so you can continue your fit lifestyle.

Know what your strengths are when it comes to your health and focus on improving your weaknesses. It might be hard at first but don't give up. Keep picturing your future!

Instagram @sassygirlfit

Couch Potato's Rejoice

Does laying around on the couch eating pizza and beer sound like you?  Are the pounds piling up? Doing nothing is very tempting and it’s so not easy to lose some extra lbs if you love chillin’. Today’s post is all about how you can get fit without stepping inside a gym or giving up the food you love! Sounds amazing right? What’s the catch? No catch. Read on to find out more.

Drink Before You Eat

Most of the time when we eat we think our body is hungry when in fact we are just dehydrated. The fix? Have a large glass of water before every meal. Doing so will not only keep you hydrated (a crucial part of weight loss) but will also prevent you from overeating at meal times .

Do Your Exercising In Your Living Room

Truth be told, a little physical activity equals weight loss. You won’t have to leave the living room. Use an app like this 7 Minute Workout. Linked to your phone or iPad, this digital coaching app gives you workout videos you can follow in the comfort of your own home and it’s only $2.99

Don’t Drink Your Calories

Alcohol has empty calories and they add up fast! If you want to keep your weight loss you might need to modify your drinking habits. No, that doesn’t mean you can’t watch the game and have a beer.  The easiest thing you can do is to switch to light beer. Or alternate between a beer and a water throughout the night. There can be as many as 300 calories in a pint of lager or a large glass of wine, so start to treat your alcohol like food.

Always Eat Dessert

I saved the best for last. As a sweet lover I had to share. It is natural for the body to crave sugar after eating an exquisite meal. Just make sure you are attempting to make healthy choices. For instance, instead of eating ice cream, switch to frozen yogurt. Avoid milk chocolate, but a little dark chocolate might be just enough to take the edge off your cravings. Making healthy choices can help you not do a midnight fridge raid.

Just because you are lazy doesn’t mean you have to be unfit and chubby. Try making a few changes to your diet and activity levels  and you can drastically improve your health.

If you have any questions don't hesitate to reach out.

xoxo,
Jessica Bailey

It doesn't have to be complicated for your diet to work!

Small Changes=awesome results! The good news is you don't have to completely change your life to get healthier. All it takes is very simple life changes to feel happier, healthier and have more energy! Some simple changes can really help you to feel happier, healthier and more energetic!

1) Hydrate More:- Yes, this means drink more water! It seems like this info is everywhere, but for a good reason! Everything you hear about drinking water is true. Staying hydrated is an important part of staying healthy, and it’s even more important to remember in the summer. When you drink water your skin will look better, you will be able to focus better, and you will have better energy!

2) It's OK to indulge....sometimes:-When you watch what you eat that doesn't mean that you have to cut out all snacks. Just be choosy about what you indulge in and how often. Treating yourself occasionally will lead to better results than depriving yourself. If you don't let yourself have foods that make you happy, you are setting yourself up for a huge binge. A lot of people count calories and even if you do, it's OK to treat yourself occasionally. Your diet can handle it!

3) Go For Whole Foods Most Of The Time:- If you can't pronounce it, don't put it inside of your body! Try eating more wholegrain bread instead of white bread,  brown rice instead of white rice, whole wheat pasta instead of white pasta, and other unprocessed foods.

4) Try Not To Drink Your Calories:- Are you trying to lose weight? Watch what you drink. Soda is full of chemicals and calories. You can quickly drink your daily calorie allowance fast! Cut down on the soda, beer and "fruit" juices. For nights out try drinking lower calorie drinks.

Try to make small healthy changes to your lifestyle. Doing so is a good idea!

All Excuses Are Not Created Equal

How many times have you told yourself this: "On workout days, I can eat whatever I want, it'll all balance out."

Your workout may promise to burn 800 calories, but don't treat yourself to heavy cream pasta or cheesy nachos. A lot of people overestimate the number of calories one burns because everyone burns calories at a different rate. You wouldn't want to undo all of your hard work, would you? To lose weight, you still need to take in fewer calories than you burn. You have heard this 100 times but it is true! I want to make sure you aren't using any of these "reasons" to cut calories. Here's a few that I have heard time and time again:

"If I skip breakfast I can cut major calories"

Making healthy choices first meal of the day means you are fueling your body in the right way and you can function better and that means better calorie burn during the day. Doing this means you are less likely to be plump. One of the reasons is when people are hungry they don't always make the greatest food decisions. If you can't eat first thing in the morning keep a piece of fruit and protein bar handy for a mid-morning meal.

"I'm not gluten intolerant (or some  but if I eat gluten free I'll lose weight"

Eating trendy foods does not equal weight loss. A lot of "buzzword of the moment" foods can be loaded with calories. You should know that most Gluten-free foods are just as filled with carbs as the non gluten free choice. Oh and vegan goods sometimes are full of calories. It's perfectly fine if you eat these foods because you need to. That is why they exist but know that, like everything else, some choices are better than others. Read the food labels before you buy and note the calorie content and serving size!

Stretch Before or After A Workout?

I know that doing stretches before a workout is very common. I have taken many fitness classes where we would stretch before we exercised. Most of us grew up doing a round of stretches at the beginning of gym class. But holding your stretches BEFORE a workout doesn't necessarily prevent injuries. In fact, stretching before your muscles have gotten moving can actually lead to strains. No Bueno!  Instead, do a five-minute to ten-minute active warm-up pre-exercise (like walking or jumping jacks) to raise blood flow. I have seen tons of people leave immediately after their workout. I also have taught numerous fitness classes where most of the students leave pre stretch. 

Here are some stretches to do after your workout: 

Tricep stretch With arms overhead, hold right elbow with left hand. Gently pull elbow behind head. Repeat with left elbow.

Upper-body stretch While standing or sitting, interlace fingers behind back. With palms facing outward, slowly push arms back and up.

Shoulder stretch Gently pull right elbow across chest toward left shoulder. Repeat with left elbow.

Hamstring stretch Sit on floor and straighten left leg. Bend right leg so sole of foot is next to left inner thigh. Sit up tall and lean forward from hips, reaching toward left foot. Repeat with right leg.

Quad stretch While standing, hold left foot with right hand and pull heel toward center of buttocks. Repeat with right foot.

Happy 4th of July!

As we join with family and friends to commemorate this Fourth of July, we celebrate 240 years of independence. The honoring of this cherished American holiday is a reminder that our country was founded on the principles of freedom, individuality and self-government.