Posts tagged ‘body’

May 6, 2014

How to Undo an Overdo

ImageYou did it–rather, you overdid it. You ate too much, drank too much, or simply had two desserts you didn’t need and fell asleep on them. This morning, you feel well, frumpy. Don’t fear, you didn’t do as much damage as you think. Remember a pound equals 3,500 calories. So, even if you ate the entire box of donuts, and washed them down with a jug of whole milk, you’re out a pound. Despite the sugar shock you placed on your body, you’re going to be okay. In the whole scheme of things, it’s really not a big deal. Chock the day up to an “off day” and gear up for a new day. Here’s the game plan:

Image#1. Spend the day drinking (guzzling) water. Drink water as often as possible. You need to literally flush your system of the toxins you consumed during your indulgence.
#2. Eat 24-30 grams of fiber throughout the day. Do not go to sleep until you’ve ingested this fiber. Fiber works as a broom within your system to “sweep” out toxic buildup which makes it easier for fat cells to move through your body.
#3. Get 30-1 hour of activity. Literally, go sweat out the toxins. (Are you noticing a key word?) If possible, book an ion cleanse to help move toxic debris along. 
#4. Stick to stuff from the earth: grains, water, fruits, vegetables, beans as much as possible. Grab most of your calories from these foods.
#5. DO NOT STARVE YOURSELF or limit your calories below 1,000 calories. Depending on your height, weight, and age, you need a certain amount of calories to keep the fire burning within your system. Think of your metabolism as a fire. Think of these foods as lighter fluid, which boosts flames. On the contrary, foods that are high fat, highly processed, high sodium, or with many preservatives act like dirt/sand which puts a fire out. Trust me, you don’t want your fire to burn out. If it does, your body stops burning fat and calories as efficiently. This tip is especially important immediately following a day of over-indulgence.
#6. Drink tea once or twice throughout the day. I say caffeine is a-okay!* It’s my experience that caffeine also helps keep things moving–if you know what I mean. That is exceptionally important after a splurge as well. (*I want to make it clear that there is zero scientific research attached to this statement. It is purely my personal opinion.)
#7. Your taste buds may feel a little deprived since they got a mouthful–literally–yesterday, don’t give into them. Remember that the first bite of anything is the most savory, so if you are feeling weak, just have one bite of the indulgence. One small bite will not derail your efforts.Image
#8. Get a good amount of sleep. Your muscles and digestive system regenerate as you sleep, so give your body time to do this. Also, if you’re asleep, you’re not consuming anything
#9. Plan out tomorrow’s meals. Planning ahead ensures that you’ll have the supplies needed and fuel yourself appropriately.
#10. Spend a few minutes looking in a full length mirror before you go to bed. Say three nice things about your body and appearance. Smile at yourself. heck, even blow a kiss!

For more tips like these, or for personalized, goal-specific wellness coaching, email: lectrofit@gmail.com. Love yourself! 

April 3, 2014

FROM TIGER STRIPES TO BIKINI READY!

Excited to rock a bikini after pregnancy!

Excited to rock a bikini after pregnancy!

 

 

Hey y’all! It’s Ashley!
WHEW, let me tell you, it’s been a seriously crazy couple of weeks! It is currently 10:15pm and this is my time to settle down and unwind. Bryan (hubby) and I have put Beau (baby) to bed, settled the dogs down for the night, enjoyed our dinner and now get to relax. Our days are long, but they are worth it!

Winding down after a long day...ahhh...

Winding down after a long day…ahhh…

With work thrown back into the mix, I’ve had to figure out how to get to the gym in time to get a solid workout in. I can no longer go in the middle of the day or late at night. My gym’s hours are 4:30am-10:00pm Monday-Thursday, 4:30am-7:00p on Friday, 8:00am-5:00pm on Saturday and 8:00am-4:00pm on Sunday. The answer to my dilemma? Wake up at 4:15am and get to the gym by 4:45am (or 5:00am if I hit the snooze button!) before my mind realizes what in the world I’m doing!! Is it tough? You bet. I’m absolutely not a morning person. At. All. However, I’m very much of the mindset that I can make time to get my workouts in, not excuses as to why I can’t. It’d be easy to say “that’s too early,” or “I’m too busy with work, hubby and Beau.” The truth is that I am busy. But I also want to reach my goals and to be able to live healthy and take care of myself. So, that means making time for me. Even if it is crazy, stupid early!

Healthy meal prep is essential as a new mother or I will make bad choices.

Healthy meal prep is essential as a new mother or I will make bad choices.

I still do my meal prep. In fact, after we laid Beau down tonight (around 8:30pm), I was in the kitchen chopping, slicing, dicing, steaming and sautéing meals to have ready to simply grab-and-go in the mornings when I’m running out the door to work. Has it made for a long night? Ya, a little bit. But it’s absolutely worth it!! I won’t have any excuse to order out for lunch or to grab cookies for snacks. I HIGHLY recommend spending a couple hours one night a week to cook some healthy food and make some healthy snacks to have readily available and easy to take with you. It’s amazing how much time and effort it saves you throughout the week!
And now, because I’m not busy enough, I’ve teamed up with Marzia and am a distributor for It Works! Have you heard of that crazy wrap thing? Have you seen what the wraps and/or creams can do? Y’all, it’s amazing stuff! You should ask me about it. In fact, I’ll go ahead and give you a peek preview! It’s no secret that Beau left me with some pretty fancy stretch marks. However, I’ve been using the Stretch Mark cream for about 3 weeks and have done 2 wraps from It Works! The stretch marks have faded SIGNIFICANTLY and the wraps have helped with the weight loss and toning. It’s like having your own personal at-home spa experience. And I’m not just saying all of this to try and convince you to contact me about it, I promise (although you should! Visit my page at http://www.BodyBellisimo.com to see all the products). I’m saying this because I had to try it out for myself and see it to believe it. And holy moly y’all! I’ve got pictures to prove that the It Works! products ACTUALLY WORK!! And they feel amazing!

I couldn't believe it till I tried it.

I couldn’t believe it till I tried it.

My life is busy. Beau. Bryan. Dogs. Family. Friends. Work. Working out. Blogging on my Facebook Fitness page (https://www.facebook.com/F3byACG). Blogging for the Healthy Housewives Transformation series. Meal Prepping. I’m probably forgetting something. Would I change any of it? Absolutely not!
Jeremiah 29:11 states, “For I know the plans I have for you” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” I truly believe that God doesn’t give me any more than I can handle, nor does He let me take on more than I can handle. I choose to believe that my future is bright and I am determined to make sure that I live, and inspire others to live, a healthy lifestyle.

With each passing week, I feel better and better!

With each passing week, I feel better and better!

From one crazy, busy full-time professional, wife and mommy to all of you – living a healthy lifestyle is absolutely possible! Stick with it! I’ll check back in soon with more progress and possibly crazy stories!

To try the stretchmark cream go to www.bodybellisimo.com

To try the stretchmark cream go to http://www.bodybellisimo.com

Ciao,
Ashley Casalini Garcia

http://www.bodybellisimo.com

 

October 9, 2013

I Need A Goal!

On a recent flight, I sat next to a guy on an apparent business trip. I surmise he will be working on “work stuff” during the flight only from mere assumption over his attire (suit and tie), laptop, and briefcase ensemble.  Perfect, since I needed to clear my mind, listen to my music, and rest a bit.

“Are you headed home?” Yes. “Me, too. I have a race tomorrow.” Oh?  Do you run? “Yes, I do. Do you?” Yep!

No music. No rest.

 Image

We chatted running history, various training perspectives, clubs in Dallas, paces, next-step goals. I recalled my last half and full marathon times—to the second, and so did he. A co-worker of his chimed in with various races he did, too. We talked NYC, Chicago, and Boston. He doesn’t need a pending goal, and is starting to just “run for fun,” but the conversation leads me directly toward goal setting.  

For all my fellow runners, check out these links and choose the destination for your next accomplishment.

www.marathonguide.com

www.active.com

 

For everyone else, print out this sheet, fill it out, and stick it on your bathroom mirror as a reminder.

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It’s important to dream, but once you write it down, it’s a goal. So, what will it be?

For me, I’ll book a 2014 race—I just need to select a destination, and I’m attacking Yoga. It’s time. As an avid runner, my legs, hips, and back need Yoga.  So does my mind and spirit!  –Lacey Pruett

ImageImageImage

 

 

May 21, 2013

Bathing Suit Season

Finding the right suit for you body can be a nightmare. I know a lot of women who dread going shopping for swimsuits because instead of making them feel beautiful and empowered about their body it makes them feel worse. The problem is that not all swimsuits were created equal. You have to know the best cut and style for you body type that will accentuate your assets not enlighten your flaws. Feeling good in your own skin is important, but certainly the right swimsuit can aid in the process of you looking in the mirror and loving the woman staring back at you. 

Know what your body type is first. Do you have bigger hips? Are you very chesty? Do you have an athletic build? No curves? Too many curves? We are all created differently, and so knowing a little bit about your body will help you find the perfect suit for you. For example, I have an athletic build. I have no waist really and am pretty flat chested. I wear a triangle top with strings which creates the illusion of cleavage. If I were to wear a bandeau top I would look even flatter than I already am. 

I want you to feel comfortable and sexy this swimsuit season…so follow the links below to see what swimsuit type might work best for you and then get to shopping! 

http://www.glamour.com/fashion/2010/05/how-to-find-the-sexiest-swimsuit-for-your-body-shape

http://www.health.com/health/gallery/0,,20365622,00.html

http://www.fitnessmagazine.com/beauty/guides/summer-beauty/best-swimsuits-for-your-body-type/Image

March 25, 2013

Quick and Dirty Workout

eat clean and train dirty

Happy Monday! It’s Brooke here. We all have our plans for eating clean, working out, living mindfully, and striving for a better life. Whether we commit to these ideals on January 1 or the first of every month (“Here we go again. I’m going to take better care of myself . . . NOW!”), leading a fit and happy life is something we strive for every day. Some days come together beautifully, and other days are just more challenging. I love hitting the gym after work, when my schedules and deadlines are behind me. My workouts are big stress relievers, mainly because I’m forced to be physically present, to get out of my crazy, busy mind, where I spend way too much of my time. Also, it’s hard to be anxious about much when Pit Bull is blaring through my ear buds J I go in every day with my plan written out, and all I have to do is GO! Even now, I can’t wait . . . tick, tock!

never enough time

Every now and then, LIFE comes along and shoves my best-laid plans aside, and I can’t make it to the gym. Here’s where having your mind right really kicks in. When your mind is aligned with your goals, you will not accept excuses from yourself or others that don’t support those goals. You are forced to be creative and find other ways to get your results.

no excuses

Only have 30 minutes? Then you have time for a HIIT-inspired workout right in the middle of your floor. If you have dumbbells, even better. If not, just skip those exercises. If you are really pressed for time, just run through the entire workout once. You still get to check “work out” off your list. Here’s one of my favorite routines in a pinch. Don’t forget a soft towel or mat and some water!

Quick and Dirty Workout

Warm Up

  • High knees (30 seconds)
  • Butt kicks (30 seconds)
  • Plyo prisoner jumping jacks (30 seconds)

Brief Stretch

  • Standing quad stretch
  • Standing toe touch (hamstring stretch)
  • Dynamic arms swings across the body (arms crossing)
  • Bicep stretch
  • Triceps stretch
  • Chest stretch (behind your back, clasp one wrist with the other hand, straighten your arms, then raise straight arms up while keeping back straight)

Upper Body (Go through the circuit from top to bottom, then repeat the circuit if you have time)

  • Push-ups (1 set: 20 reps–do as many standard push-ups as you can, then modify to knees if needed)
  • Dumbbell (DB) shoulder press (1st set: 12-15 reps; 2nd set: 8-10 reps)
  • DB front and lateral raise—compound movement (1st set: 10-12 reps; 2nd set: 8-10 reps)
  • DB bicep curls (1st set: 10-12 reps; 2nd set: 8-10 reps)
  • DB overhead triceps extension: (1st set: 10-12 reps; 2nd set: 8-10 reps)

Lower Body (Go through the circuit from top to bottom, then repeat the circuit if you have time)

  • Body-weight squats (25 reps, quick and deep)
  • Walking lunges (10 reps, alternating legs for 20 total)
  • DB plie squats (20 reps)—Bonus: while still in squat, do 15-20 calf raises
  • Jumping lunges (10 reps, alternating legs for 20 total)
  • DB calf raises in 3 directions (1st: toes turned out, 2nd: toes straight forward, 3rd: toes turned in—10 reps in each direction for 30 total)
  • Standing high kickback (15-20 reps on one leg, then switch)

 

Glute Blaster (If you have time, go through the circuit twice—but who wouldn’t make time for their rear? Not this girl!)

Kneeling on all fours on the towel or mat:

  • Straight leg lift (15 reps on one leg, then switch)
  • Donkey  kick (draw in knee to chest, then kick upward over back, keeping back and hips neutral—15 reps on one leg, then switch)
  • Diagonal leg lift (point left leg and toe to right floor, then “draw” diagonal line in the air across to top left–15 reps on one leg, then switch)
  • Fire hydrants (15 reps on one leg, then switch)

When I’m done, I stretch everything, especially my glutes, quads, and calves. They get the brunt of my work in my quest to be a fit and curvy girl. Each day is another chance for you to shine, so bring it!!

XO, Brooke

February 19, 2013

Snack Time!

hummus and veggies

Hi, there! It’s Brooke here. Let’s talk about something fun . . . snacks! Now, before we go too far, let’s demystify something. Food and nutrition can be loaded topics—some people have a great relationship with food, while others may think of eating as a confusing, guilt-ridden, boring, or necessary evil. Then we throw in snacks, and craziness breaks out! Snacks are often given a bad rap, mainly because many people choose munchies that are WAAAAY too full of calories, sugar, unhealthy fats, and sodium. Think of those tasty treats in vending machines and gas stations (not to mention your local grocery store, Aisle 17). We’ve all been there. I’m not proud of how much I love the taste of a kosher dill potato chip, but hey, I’m human. I avoid the siren song of this devilish dill delight because I know better—and my body deserves better, as does yours. Snacks will save your rear, in more ways than one.

apple hearts

Healthy gals and guys know one of the most important ways to reach their fitness goals is to eat 5-6 small meals a day, including snacks. Your body is an amazing machine, and it needs to burn quality fuel regularly throughout the day to keep you going strong. If you start thinking of food as fuel instead of something you have to deal with just to survive, your world will be rocked and you’ll become your body’s most powerful ally. Think of your nutrition schedule like this:

Meal 1: Breakfast

Meal 2: Mid-morning snack

Meal 3: Lunch

Meal 4: Mid-afternoon snack (or pre-workout snack)

Meal 5: Dinner (or post-workout snack)

Meal 6: Snack (or dinner)

Notice how you can incorporate pre- and post-workout snacks into your daily plan. You can also shift this structure to the morning if you like your workouts early. To keep your fire burning bright, eat every 2.5-3 hours. For your snacks, try to shoot for at least 10 grams of protein and 25-35 grams of carbohydrates by including 1 or 2 complex carbs (whole grains, veggies, most fruits, beans, brown rice, or oatmeal) and a little healthy fat (nuts, seeds, almond butter, low-fat dairy, or avocado). High-quality protein, carbs, and fats are going to keep you feeling satisfied and give you energy.

Nutritious Nibbles

  • 1 c. raspberries with ½ c. Greek yogurt
  • 1 small apple with 1 Tbsp almond or peanut butter
  • ½ c. cottage cheese with ½ c. mixed berries
  • 1 or 2 eggs (hard-boiled) with 2 whole-grain flatbreads
  • 2 Tbsp almond or peanut butter spread on 2-4 celery sticks
  • 6 carrot sticks with 1 low-fat mozzarella string cheese
  • 4 natural whole-wheat honey graham crackers with 10 red or green grapes
  • 1 c. low-fat milk (or almond milk) with 1 scoop chocolate (or other flavor) protein powder (can be whey or plant-based protein powder), along with a banana
  • Quick Basic Smoothie: 1 c. low-fat milk (or almond milk) with ¼ c. frozen or fresh berries with ½ fresh or frozen banana (Hint: Frozen fruit makes the smoothie thick and icy!)
  • 3 c. air-popped (or unsalted and unbuttered!) popcorn drizzled with 2 tsp flaxseed oil, 1 Tbsp grated parmesan cheese, and dash of cayenne pepper, along with 1 apple
  • 6-10 veggie pieces: celery, carrot, broccoli, cauliflower, cucumber, zucchini, or yellow squash dipped in 2 Tbsp hummus or low-fat vinaigrette dressing
  • Homemade Trail Mix: 2 Tbsp dried fruit, 1 Tbsp sunflower kernels or pumpkin seeds, 1 Tbsp unsalted nuts, and a pinch of unsweetened coconut flakes

If you need a basic snack, an apple and some nuts or maybe even a protein shake and a banana are great options. However, if you are headed to the gym, be sure to grab something rich in slow-burning carbs and lean protein (like oatmeal and scrambled egg whites) to fuel your efforts. Here’s one of my favorite recipes that I love to fix before working out. I hope you enjoy it as much as I do!

Yum!

Yum!

Banana Blueberry Power Snack

  • 1 whole-wheat English muffin
  • 2 Tbsp almond butter
  • ½ banana
  • Small handful of blueberries
  • ½-1 Tbsp ground flaxseed
  • Small drizzle of honey

Toast both halves of the English muffin. Spread 1 Tbsp almond butter on each half of the muffin. Slice the banana into small slices, and then arrange the slices flat on each half. Place the blueberries around and in between banana slices (the berries tend to roll off—trust me!). Sprinkle ground flaxseed across each muffin half, and then drizzle each half with a little honey. Yum!!

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Keep fueling that beautiful body of yours, and have a super week!

~Brooke