10 TIPS FOR FITNESS AND WEIGHT LOSS WHILE TRAVELING

Hello #Fitfam and friends!!

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I’m finally back from my trip from Chicago, IL to Arlington, Texas.  We drove and it was about 15 hours on the road.  I went to celebrate my sister’s baby shower and I had an amazing time!

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I prepped my food before I left.   I grilled 6 lbs of turkey patties to go.  Why?  I took half with me and kept half for when I come back I’d have food ready.   I also took spinach, asparagus, rice cakes, sweet potatoes, bananas, gluten-free rolled oats, peanut butter, Zig whey protein on the go, and water.

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Breakfast on the Road – Day 1

  • 1/2 cup dry rolled oats (no water, just eat them dry)
  • 1 medium banana
  • 1 Tbsp organic natural peanut butter

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This was another breakfast I had while in Texas.  My HEALTHY OVERNIGHT OATS (AVENA FIT HECHA UNA NOCHE ANTES)

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My meals consisted of 3oz turkey patties and spinach.  It was hard eating on the road since my food was cold, but I stayed on track.  As soon as I got to Texas, we ate at Olive Garden.

I ordered the Herb crusted Salmon at 430 Calories with water + house salad (no dressing)

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We found a 24 hour fitness and got a 3 day pass.  My sister-in-law / roommate and I worked out everyday I was in Arlington, Texas.

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As soon as I got out of the gym, I went to the store to buy anything else I needed to keep temptation away at the Baby Shower.

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Baby Shower Day for Callie!

My niece’s name will be Callie <3.  We had so many goodies and foods I wanted to eat.  It was a little depressing that I was not able to enjoy them.  For me is really important sticking to my fitness and diet goals.  They had pasta salad, spinach and artichoke dip, sandwich flour tortilla pin-wheels, Hawaiian bread with mealballs, cookies, cake, chocolate, strawberries and cream gelatin (I made).  It was all super appetizing and deliciously looking.  Me:  I had my turkey patties, spinach and sweet potatoes.

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I also went to Chipotle since they are non-GMO, I can definitely eat there now.  I ordered the bowl with brown rice, lettuce, steak and guacamole.  It was really good!

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We had a family dinner at Texas Roadhouse, where you get to pick your steak.  I had sirloin.  Anytime you want to eat a lean piece of beef, order a cuts that ends in ‘loin.’  #fittipIMG_6997 IMG_7001


TIPS FOR FITNESS AND WEIGHT LOSS WHILE TRAVELING

  1. Plan ahead what food items you will be taking on the road.  Make a list and purchase only what you will need.
  2. Prep your meals you will be taking and put them in baggies.   Label each baggie if needed to help you stay focused.
  3. Bring Snacks!  This is highly important!  Take healthy snacks such as rice cakes, home made protein bars, Quest Nutrition bars, baggies of celery and baby carrots, apples, bananas, or buy Zig whey protein drink.
  4. Take a cooler! This is an obvious one, but you want to keep your food fresh.
  5. Cold food on the road? If you can’t eat cold food like me, I know gross! But, sometimes you need to do what you need to do.  Most gas stations will have a microwave available or even fast food restaurants.
  6. Stop at rest areas for a few minutes and walk around to help prevent bloating and aid in blood circulation.  I always get swollen from my stomach and feet.  Keep moving if it’s only for 5 minutes.
  7. Stay hydrated!  Drink water to keep you hydrated.
  8. If you didn’t bring food with you.  Well, you will need to evaluate the food menu and order the healthiest thing you see to accommodate your goals.  If you see Oatmeal on the menu, ask for it without brown sugar or order a salad (no dressing).
  9. Once you arrive at your destination, go to the grocery store and buy any food items you will need to help you stay on track of your fitness and weight loss goals.  I bought coconut milk, strawberries, bananas, oatmeal, eggs, etc.  I only bought things I didn’t bring with me.
  10. Workout! Go to the closest gym and ask for a free week pass.  I went to 24 hour fitness and they provided me with a free 3 day pass.  Also, if you are staying in a hotel, most will have a gym.  Or just run outdoors, do any HITT or body weight exercises if weights aren’t available to you.  Just get moving and enjoy outdoor activities.

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I lost 3 lbs while I was out of town.  I stayed on track with my goals and most importantly I enjoyed visiting my sister.  I had such a wonderful time!

Love,

MC


Visit my social media for videos, recipes, workouts, and fitness motivation.

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Twitter: Healthy_MC

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LEG WORKOUT ROUTINE – GOING HEAVY AFTER I PULLED MY RIGHT HAMSTRING

HAPPY FRIDAY!

NYC

About 2 months ago I pulled my right hamstring.  Most likely it happened while doing deadlifts.  It wasn’t a severe pull, but bending or trying to pick anything up would hurt.  I took 1 month off from doing lower body.  It’s been 4 weeks since I started doing leg/glute workouts.  I’ve been going light on my leg day and today was my first day going heavy.   Well, at least for me this is heavy!

What does it mean going all hard and heavy?  For me is simply feeling like your legs will collapse at any point and you can’t even walk.  I honestly missed going hard on my workouts.  I’m still doing my workouts carefully to avoid pulling my hamstring again.

Today’s Leg Routine:

  1. Smith Machine Squats 4x12x140lbs
    1. Superset with Barbell Hip Thrusts on bench 4x15x100lbs
  2. Leg Press Squats (wide) 5x8x450lbs
    1. Superset with Barbell Walking Lunges 5x20x50lbs
  3. Dumbbell Sumo Squats 5x10x100lbs
    1. Superset with Jump Squats 5×15
  4. Barbell Bench Step Ups with Kickback 4x20x40lbs
    1. Cable Kickbacks 4×15

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Tips for Leg Workout:

  • Foam Roll at least 5 minutes prior to your workout.
  • Start with your weakest exercise as you will have more energy to perform it.
  • Go deep when doing squats.
  • Push through your heel.
  • Squeeze glutes.

Pre-Workout Nutrition Tips:

  • Make sure you eat a good pre-workout meal at least 30 minutes prior.  I usually have a Shake (Water, kale/spinach, frozen berries, whey protein, glutamine, BCAA and supergreen mix).
  • Hydrate yourself before lifting!  I drink 16 oz of water upon waking up.

Post-Workout Tips:

  • Eat a banana right after workout + 1 scoop whey protein mixed with water
  • Eat your post-workout meal 45 minutes later

  • What are you favorite leg/glute workouts?

  • Have you injured your hamstrings before?

  • What do you eat pre and post workout?

  • What does it mean going all hard and heavy on your workouts?


Visit my social media for videos, recipes, workouts, and fitness motivation.

Instagram: Healthy_MC

Twitter: Healthy_MC

Facebook Page: https://www.facebook.com/HealthyFitMC

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8 TIPS TO SPRING CLEAN AND DETOX YOUR PANTRY

8 TIPS TO SPRING CLEAN AND DETOX YOUR PANTRY TO START A HEALTHY LIFESTYLE

What’s in your pantry?

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Spring is here and this is a great opportunity to clean your pantry.  Not only clean it from dust and re-organize it, but from products that are not healthy for you and your family.   I know many want to lose weight for the summer and the bikini – season is here!  So why not take this time to clean your pantry from goodies, things that are tempting such as, cookies, chocolate, products made out of refined grains, products high in sugar, canned items, and/or highly processed items?

These are the items my roommate and I found in our pantry.  We will be getting rid of them, since they are opened items.

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Here are 10 tips to eliminate items which are not healthy and mostly highly processed.

  1. Canned foods.  Most canned items are high in sodium, additives or chemicals.  Read the labels and make sure you know the ingredients.  If you don’t know an ingredient, toss it!  High in Sodium? Toss it!  Additives? Toss it!
  2. Refined Grains: Pastas or products made of white flour, white rice or couscous.  These are the types of carbohydrates you want to avoid.  Replace with whole wheat, quinoa, or animal protein pastas.
    1. Ramen Noodles
      1. Ramen noodles contain tertiary-butyl hydroquinone (TBHQ), a petroleum byproduct used as a food preservative.
      2. High in Sodium  1,560 grams of sodium per pack.  Recommended daily sodium intake is 2300 grams.
      3. High in saturated fat.
  3. Foods high in added sugars:  If a product says “fat free” or “non-fat,” it is most likely high in added sugars.  Make sure you read the labels for products such as pancake syrup, jams, ketchup, chocolate/strawberry syrups, barbecue sauce, cereals, desserts, baking mixes, granola bars, fruit snacks, canned fruit, and dried fruits.
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  4. Trans Fats are toxic to our bodies and associated with diabetes, and cardiovascular diseases.  Read the labels, FDA requires products below 0.5 g Trans Fat not to label it, but this does not mean it’s free of trans fats.  Look at the ingredient list. Most products will be labeled as “partially hydrogenated.”  Avoid non-dairy creamers, salad dressings, potato chips, shortening, pie crusts, fried food items, margarine, cake mixes and frosting,  microwave popcorn.cookies, some crackers, frozen dinners.
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  5. Highly processed Cooking Oils such as, corn oil, canola oil, safflower oil, or soybean oil.  These are high trans fats and Omega-6, which cause inflammation in our bodies.  Replace with Extra Virgin Olive Oil and Coconut Oil, which are healthy for you and high in Omega-3s.  You need a healthy balance ratio of Omega-3s:Omega-6.
  6. MSG or monosodium glutamate is a food additive that enhances the ‘meaty’ flavors in foods.  It is commonly found in Chinese food, frozen meat dinners, veggie/chicken or beef bouillon used to flavor stews, canned vegetables or soups.  Some claim consuming MSG is as bad as drinking alcohol or smoking cigarettes.  Below is an image with side effects.  Image and complete article from http://goo.gl/nPuik
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  7. Expired or not-dated items.  Many times we don’t keep track of expiration dates, but keep an eye on these items.  Throw them away if expired, or if you don’t remember the last time you used an opened item.
  8. Shelf Life of items.  I came a great blog article by Shaina Olmanso.  She lists the shelf-life for items in your pantry.  You can find the complete blog http://goo.gl/xEGh67

HOW LONG DO PANTRY STAPLES KEEP?

Spices

Spices have pretty long shelf lives, but buying a pound of cinnamon if you only use it sporadically isn’t doing you any favors on saving a penny. They lose their kick over time, especially ground ones. Clean out the cupboard and then start anew, storing spices in a cool, dark place in airtight containers.

  • Whole Spices and Herbs: 1-2 years
  • Whole Seeds and Roots: 3 years
  • Ground Spices and Herbs: 1 year
  • Ground Roots: (e.g. ginger) 1-2 years

Nuts, Seeds, and Oils

Nuts, seeds, and oils are particularly susceptible to turning rancid with fluctuating temperatures and humid conditions. Be sure your pantry is cool and dark to help extend their life. Bitter tasting nuts and oils should be thrown out.

  • Oils: up to 18 months unopened, 1-6 months opened in cool, dark conditions
  • Dried Beans: 1-2 years unopened
  • Canned Beans: 2-3 years
  • Raw Nuts (without shell): 4 months
  • Raw Nuts (with shell): 6 months
  • Peanut and Nut Butter: 6-9 months unopened, 2-3 months opened (shelf stable varieties)
  • Raw Seeds (without shell): 2-3 months
  • Roasted Seeds (without shell): 3-4 months
  • Roasted Seeds (with shell): 4-5 months

Flours and Whole Grains

Flours and whole grains need to be stored in airtight containers to avoid absorbing moisture and odors. Storing in the refrigerator can extend shelf life, which can be useful for whole grains that have a shorter shelf life due to the oils found in their bran and germ. These are estimates and not a a complete list and information on shelf life in the refrigerator.

  • Barley (pearled):12 months
  • Brown Rice: 6 months
  • White Rice: 2-4 years
  • Wild Rice: 2- years
  • All-Purpose Flour: 8 months
  • Bread Flour: 3-6 months
  • Brown Rice Flour: Store in the refrigerator due to the high oil content.
  • Corn Flour: 1 year
  • Flaxseed: 2-3 months
  • Spelt Flour:4-5 months
  • White Rice Flour: indefinitely when properly stored
  • Whole Wheat Flour: 2-3 months in a cool place, 6 months in the refrigerator

Sauces, Condiments, and Other Pantry

Shelf lives for these products can be long, yes, but it’s always a good idea to check the expiration date on condiments and sauces or canned goods.

  • Baking Soda: 18-24 months
  • Baking Powder: 6 months
  • Dried Bread Crumbs: 6 months
  • Buttermilk Powder: 2 years
  • Oatmeal, Grits, and Hot Cereals: 1 year
  • Chocolate: 6-12 months unopened and stored in a cool, dry place
  • Corn Meal: 6-12 months
  • Corn Starch: 18 months
  • Dried Fruits: 6-12 months
  • Jam and Jelly: 1 year unopened
  • Ketchup: 1 year unopened
  • Sweetened Condensed Milk: 2-3 years
  • Evaporated Milk: 1-2 years
  • Molasses: 1-2 years
  • Mustard: 2 years unopened
  • Olives: 1 year unopened
  • Pasta (dried): 2 years
  • Sauces: 1 year
  • Sugar (Brown): 6-12 months
  • Sugar (Confectioners’): 2-3 years
  • Sugar (Granulated):2-3 years
  • Vanilla and Other Extracts: 2 years unopened, 1 year opened
  • Vinegar: 2 years unopened, 1 year opened
  • Yeast (packets): 2 years (check expiration date)

Are you ready to Spring Clean your Pantry?   I hope my tips help you eliminate those foods that are not healthy for you and your family.  Food is medicine.  Make sure you educate yourself and are aware of the things you buy by reading the labels.

Need help with this topic?  Comment below this post or send me an email at mcfitnessnutrition@gmail.com


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SLEEP AND WEIGHT LOSS (DORMIR Y L A PERDIDA DE PESO)

SLEEP AND WEIGHT LOSS

DORMIR Y LA PERDIDA DE PESO

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Do you get enough sleep?  Today I slept and managed to get 10 hrs of good sleep. I usually get 6-7 solid hours, rarely do I get 8. Is really important to get good quality sleep, specially if you are trying to lose weight or build muscle.

  • When you sleep less you body makes a lot of the hormone Ghrelin, which is the “hunger hormone.” The more Ghrelin your body produces, the hungrier you will be.
  • Same thing with the hormone Leptin, the “satiety hormone.’ The less you produce, then your body won’t know when you are ‘satisfied,’ hence your body will think you are still hungry, even after having consumed a nutritious meal. You will end up eating more.

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Duermes lo suficiente?

Hoy por fin pude lograr dormir 10 hrs. Usualmente duermo 6-7hrs, raramente 8hrs. Dormir es importante si estas tratando de perder peso o ganar masa muscular.

  • Cuando duermes poco, tu cuerpo produce un nivel alto de la hormona Ghrelin, que es la ‘hormona del hambre.’ Entre mas hormona Ghrelin, mas hambre tendras.
  • Al igual dormir menos, tu cuerpo produce muy poca hormona Leptin, que es la que señala a tu cuerpo cuando ya estas satisfecho. Dado que tu cuerpo no recibe señales suficientes de esta hormona, piensa que aun tienes hambre y vas a comer mas, aunque ya estes ‘lleno.’ Te ha sucedido?

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