Hot Off the Bench Press

Most “On-the-Go” professionals are notorious for skipping breakfast. From the moment they wake up they are off and running; planning the next business deal, working on the next dispostion, meeting a new client, treating the next patient. Sad thing is, most of them are fully exhausted by the end of the night, but have to get up and do the same thing the next day. Whether you are a Lawyer, Doctor, Entrepreneur, Nurse, Real Estate agent or any other profession that demands long hours and busy days you need to make sure you give your body what it needs sustain itself. Here are some tips I believe will help keep your body fueled, so that you will be able to complete your “busy” work day with energy to spare.

#1 Start off the day with Breakfast!

Breakfast is SO important for a number of reasons, but let’s just deal with two for now. Your body needs energy for EVERYTHING you do throughout the day, from walking to talking, writing, sitting, standing and even driving.  You exert energy every time you move and if you have no energy to exert it’s no wonder you are completely zapped at the end of the day. Breakfast is the first source of energy you give to your body in the morning. Energy going in equals energy going out! Breakfast kick starts your metabolism, which is basically the way your body processes the body’s energy. Everything you eat whether good or bad is metabolized and used for energy or stored as fat. When you don’t eat enough or often enough throughout the day your body begins to store what little you do eat as fat. This stored fat can be used as energy but it takes a lot longer for the body to process, 6 hours actually. So think about this, you have to work an 8 hour shift  but you failed to eat breakfast, so now your body has to process stored fat for energy. This energy won’t even available for your body to use until 2 hours before you go home from work! Which brings me to my next point, when you consume breakfast in the morning your body sends signals to your brain that tells your brain that it doesn’t have to use fat as an energy source AND that it doesn’t have to store fat in the body at all that day.

It’s time to Re-Think Breakfast!

Most people don’t eat breakfast at all.  It’s usually because they don’t think they have the time, but you do have the time to get in a nutritious and filling breakfast. Breakfast doesn’t have to be complex! We’ve gotten so BIG minded as a society that we forget the power of small things.  Remember that phrase “Big things come in small packages”?, well this is absolutely true for breakfast. One of the best ways for getting a nutritious breakfast in is making a smoothie. You can make it as big as you want or as small as you want! It’s take about 5 minutes in a blender, a few SIMPLE ingredients and cup! That’s not difficult. Especially if you wake up and brew a cup of coffee in the morning!

Smoothies are the fastest breakfast you can consume! Faster then hopping in the line and McDonalds or Burger King, and definitely better for you! You can add all sorts of yummy things to your smoothie once you know the basic building block of a smoothie. Juice or milk (I use almond milk) and frozen or fresh fruit (or a combination of frozen and fresh)! Simple enough right?The options with smoothies are limitless. You can use every fruit you can think of.  Use a protein powder to help give those muscles the animos needed to support movement. If you want to get full enough to last til lunch time try adding some organic/all natural granola, or oatmeal, peanut butter or  fresh nuts. Blend that with a little frozen strawberrys some milk and a teaspoon of turbinado (pure cane sugar).

Other Quick Breakfast Options

  • Oatmeal: It’s quick and easy, and just like a smoothie you can add things to oatmeal. Fresh fruit, dried fruit, peanut butter! So get creative!
  • Scrambled Eggs: Another quick and easy option that you can also ADD things to. You can pre slice veggies like onions, peppers, broccoli, spinach, tomato, mushrooms and store them in a plastic storage bag together or seperate and then add them to eggs in the morning and scramble. Pair it with a piece of 100% whole wheat/grain toast.
  • Fruit Salad: Again you can pre slice fruit in advanced and mix and match them as you like. If you want to make it interesting, sprinkle a little granola on top to give it some crunch.

For a larger breakfast that is STILL quick and easy pair any of these together: A smoothie with scrambled eggs, or oatmeal with a fruit salad! Whatever you do, don’t skip breakfast! No more excuses.

#2 Keep small snacks in your car, purse or desk drawer!

One of the best things you can do for yourself is keep snacks on hand! Fruit (fresh or dried), nuts, granola, cheese, yogurt. All hand held snacks and all things you can take on the go with you. Another good in between meal snack is hummus or salsa. Paired with whole wheat tortillas or pita and you have a healthy filling snack.  The more “readily” available you have good sources of energy the less likey you will find yourself taking trips to the vending maching for “not so” good sources. Of course if you live in a hot state like I do, there is a  limit to what you can keep in your car, so keep that in mind.

The more small snacks you eat throughout the day the smaller the chance of you “over eating” at dinner. So make an effort to snack smart!

AND LAST BUT, DEFINTELY JUST IMPORTANT!! (drum roll please)

# 3   Take at least 1 PLANNED day a month to do NOTHING!!

Yes, I said nothing!! “… and on the 7th day he rested.”  Arguably the  GREATEST thing you can do for your body at times is ABSOLUTELY nothing! And what I mean when I say nothing is well… NOTHING!! Nothing that causes you to stress, nothing that causes you anxiety, nothing that causes you to not be relaxed!! Every now and again you need those days where you lounge around in your pajamas, reading a book, contimplating whether or not to shower! It helps your body recover from all the stresses (mental, emotional and physical) you encounter on a daily basis. So seriously, take some real “me” time. You’ll thank yourself later.

Helping you “Live Better & Live Longer”

Shay ~

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100% All Natural Whole Wheat Pita Pockets

Tyson Oven Roasted Diced Chicken (freezer section)

4 Leaves of Red Leaf Lettuce

4 slices of tomato (cut in halves)

4 slices All Natural Swiss Cheese (cut in halves)

Kraft Olive Oil Mayonnaise

Heat the Chicken according to the instructions on the package. Soften the Pita Pockets in the microwave to make them more pliable, about 20 seconds. Spread mayo on inside of pita (one side only). Put cheese, then tomato on the same side as mayo. ( 2 halves of each) Add lettuce and chicken. Serve along side sliced fresh fruit and your favorite all natural yogurt. ENJOY!!

Let’s talk SQUATS! Yep, those dreaded exercises that resemble sitting in an invisible chair! Most people will tell you they don’t like to exercise! They definitely don’t like to do squats, because they are no fun, they tire you out quickly and they hurt! I am no fan of squats myself, but I will endorse them and recommend them to all my clients because they WORK!!

Squats will firm and lift your butt, and of course make your quads and hamstrings look like God himself scuplted them to look like “muscular works of art”, but there are so many other benefits to doing squats that most people know little to nothing about.

The FAB 4!! Want perfectly toned quads?? SQUAT!!! Yep, when you squat you maximize the functions of the quads. Basically, you work all 4 muscles of the quads at the same time and this increases your chances of fully developing them.

Get the HAM HOCK off your Hamstrings!! This is the muscle group that sits behind the thigh and make up most of the upper leg. Squats will work all those areas at the same time.

I’m rubber, you’re GLUTEUS!! Everybody want’s a JLo booty, or an Apple Bottom!! That perfectly round bottom that looks like you can bounce a quarter off it!! Yeah, you know what I’m talking about!! Do some squats!! The gluteus muscle group is the place where women are most susceptible to dimples and cellulite! Squats provide MAXIMUM stimulation to this area, and will tone up and smooth out dimples/cellulite faster than most exercises.

Other MAJOR benefits of squatting:

  • You’ll tone muscle and notice less flabbyness faster
  • You’ll burn a lot of calories! Squats are an excellent CARDIO workout!
  • Increase flexibility in the lower body.
  • WORK ALL MAJOR MUSCLE GROUPS AT THE SAME TIME!
  • Engage your CORE without doing sit ups or crunches.
  • If you are a basketball player who likes to dunk, or a long jumper… squats will increase your ability to jump higher and longer.

The summer is coming! You want to look good in your shorts, skirts and sundresses right?! It’s time to SQUAT!!

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  • angelaostafichuk: It's so scary! Obesity is becoming a "BIG" problem! We are on the movement of eat less, eat better : ) It gets harder though when you get older...
  • sheletialatrice: Thank you, I appreciate the feedback.
  • TaQuinda Johnson: This is awesome! I will never look at cleaning the same :)