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.

Instagram: Healthy_MC

Twitter: Healthy_MC

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

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12 TIPS TO HEAL YOUR LIFE OF STRESS AND FIND INNER BALANCE

12 TIPS TO HEAL YOUR LIFE OF STRESS AND FIND INNER BALANCE!

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It is hard to find balance in life.  At any point in our lives we can go through experiences that make us lose balance.  For me, having balance is when I pay attention to my needs and do things that make me happy to the point I achieve inner peace and I genuinely feel happy.  I used to live a life full of stress and unhappiness. I didn’t know how to achieve inner peace and feel happy.  It got to the point that my stress was so chronic that my body was not able to handle it in a healthy way.  I started experiencing pain in my arms and legs.  I could describe the pain as fibromyalgia pain.  I’d go to the doctor to see why I was having pain and I honestly did not know it was due to stress.  I thought I had an illness, because out of nowhere I started having those pains.  Doctors didn’t have a diagnosis and they would prescribe Vicodin.  I did not want to be on narcotics, but they did help for a few hours.  I felt lost and hopeless.  I felt I had to live with that pain for the rest of my life.

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I decided to do something about it.  I started focusing on what I wanted in life and what things could make me happy.  I desperately wanted to feel that inner peace and just wake up and smile for no reason.  Wake up and feel an overwhelm of happiness and gratefulness for life.  Enjoy the sunshine and just live in the present.

I started working out and eating clean.  Working out relieved the pain in my arms and legs and made me feel less depressed.  All those endorphins were my natural medicine.  I had already stopped taking Vicodin, but to be honest I rarely took it.  I refused to rely on narcotics and be dependent on prescribed medications.  I relied on pain ointments or Mexican pomades for muscular pain.  I then started journaling and working through my problems.  Dealing with deep pain through journaling was hard, but it eventually took weight off my shoulders.  I no longer focused on past and was letting go of my traumas.  I still felt uneasy and tense.  I hadn’t reached inner peace.  I started listening to guided meditations and this is what changed my life.  I had never done that in my life.  I felt such peace that I can’t describe it.  I felt calm and my mind started to get more clear and clear as days went by.  I felt fulfilled and that I could be finally happy.  More importantly I was mindful of the present moment.

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I still feel getting overwhelmed whenever something would threaten to shift my routine and get me off track.  I get an anxiety because it took me so long to find this balance and find a solution to be pain free, that I don’t want to lose it.  Whenever I experience stress in my life, my pain is back but not the degree it used to be.   I then implement my action plan, meditate, yoga, journal, working out and I feel better.  I developed a routine and life that made me feel balanced and at peace.   I call my routine my “Action Plan for Healing” to cure my pain, find balance in my life and/or heal any difficult situation I might be experiencing.

Action Plan for Healing

  1. Workout
  2. Eat Clean.  Get rid of junk food, processed foods, sugars, alcohol.
  3. Sleep 7-8 hrs
  4. Supplement my body with correct vitamins and minerals
  5. Drink 1 gallon of water per day
  6. Journal
  7. Meditate
  8. Read self-help books
  9. Yoga
  10. Be Grateful
  11. Spend time with family
  12. Do a vision board of all the things you want in your life.

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Meditation

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A few people started calling me selfish because all I care was about me.  But, you know what?  I had to become selfish to attend my needs.  I could not possibly make others happy or provide love if I didn’t feel good about myself.  I had to cut ties with many people for me to be able to achieve my goal of finding balance.  I could not possibly be in a relationship, because I kept getting off-balance.  I stated embracing that been selfish and putting me as a priority is completely healthy.  I can’t give someone my best self if I don’t feel good about myself.

Today, I follow my “Action Plan for Healing” and I enjoy each day to the fullest.  For some people, there are daily rituals they do to achieve success in life.  This makes us be in balance in our lives, thus having a more fulfilling life.  When you are happy with your life, you can make other people happy and spread your good energy.  You must take care of your body, mind and spirit in order to be the best version of yourself.  This is the only way you will attract positive and uplifting people into your life and great things will start happening in your life.  You must do the work daily and stay focused.  Heal your body, mind and spirit by following the steps I took.  They will help you change your life.

How do you find balance in your life?

How do you deal with staying on balance?

Do you think is a selfish act to put yourself as a priority?

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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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10 TIPS TO DO A SPRING CLEANING OF YOUR LIFE

10 TIPS TO DO A SPRING CLEANING OF YOUR LIFE

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Spring Season is here!  It doesn’t feel much in the Chicago area, but I know is perfect time to reassess our lives, eliminate toxicity from and set new goals and behaviors.

When we think about “Spring Cleaning ” we mainly think of getting rid of material items, such as Winter clothes, snow boots, and bringing out our Spring decorations.  Well, have you ever thought about doing a “mental cleaning and detox”?  Probably not.  There is a lot of clutter and burden each of us carry and that is preventing us from reaching optimal mental stability and health.  Isn’t this a good opportunity to do an “internal” cleansing and detox from all the things that are negative, brings us down, and that are toxic to our lives?

  • Have you ever analyzed how your current lifestyle is affecting you mentally and emotionally?
  • Have you ever thought if your friends are good influences in your life? After all, you are the average of the 5 people you hang out with.  Isn’t true?
  • Why haven’t you reached your goals?
  • Why do you feel stuck?
  • Why are you not doing what you love in life?

There comes a time when you have to genuinely sit down and evaluate why you are not getting what you want and why your dreams are not coming true.

I will give you a list of things that have worked for me.  Besides the fact that I maintain a healthy lifestyle by eating clean and working out.  I also work a lot on my personal development.  I sacrificed a lot of things as of late because I want to be a successful and empowering Latina woman.  I want to inspire people to start making changes in their lives for a better quality of life.

Remember, change is possible.  You might struggle at the beginning, but it takes from 3 weeks to 1 month, sometimes more for your body and brain to adapt a new behavior.  Be patient with yourself.  Do what is best for you.

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List

  1. Change your diet.  Diet is a great influence in our moods.  Trust me eating healthy directly impacts depression and emotional health.
    1. No processed foods, no junk food, eliminate sugar from your diet  Workout.  Start a workout program and get moving.
    2. Include dark green and from a wide variety of vegetables.  Eat fruits twice a day.  Eat whole grains, nuts, legumes, lean proteins.
  2. Start Working out!  Working out releases endorphins, which are linked to happiness and is proven to help with depression and self-esteem boosters.
  3. Drink water!  Minimum is 8 glasses of water or 2 Liters daily.  You need water to detox, help your cells work properly and provides energy.  Many times when you have cravings, is because you are dehydrated.
  4. Analyze your friendships.  Say goodbye to negative and toxic people.
  5. Drama-free.  Live your life without drama.  It is mind & energy draining.
  6. Have a Vision:  Start working on the vision and goals you have been putting off.  Visualize yourself achieving those goals.
  7. Stop watching news, soap operas, TV reality shows or gossip magazines. Do a TV Detox.  You absorb the negativity and drama from these and bring it into your life.  Stay away from them.
  8. Meditate.  Meditation helps relieve stress, lowers blood pressure, relieves anxiety, you feel better emotionally, helps reduce irritable bowel syndrome (IBS) symptoms and you feel mentally free and at peace.
  9. Journal your feelings and emotions.  It helps a lot during a healing process or to simply work out your inner feelings.  You don’t have to tell people your problems, write them down and internalize.
  10. Be Grateful!  Each day when you wake up thin of 5 things you are grateful for.  This will help you set the mood for a positive and uplifting day.

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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