"Fitness 101 for beginners: Part 2 of 3"

So let’s continue, last week our focus was working out for the first time and the importance of safety, training and familiarizing you in the gym. As I mention last week this is only part 1 of “Fitness 101 for beginners”. Now let’s move on to part 2.

Most people initial approach to this fitness/health lifestyle is to workout, workout more and workout a little bit more. Which is great, I love the motivation you have to getting your body into shape. You’re building up muscles that you didn’t have or using the muscles that have been dormant for awhile. Yet, you’re wondering why you can’t see any definition. Well how is your diet?

Depending on the individual the diet is the hardest part of this new lifestyle, but it’s the most important. In the “Lady Gaga” blog, I mention that the diet is 75 to 80 percent of your fitness and health routine. Why? In order to see that 6 pack, those beach arms and that sexy back you have to burn off that layer fat. For those who are trying to gain weight, this ideology also applies to you as well.

Carbs the scariest word in the fitness dictionary, guess what? It shouldn’t be. It’s all about eating the right carbs “Complex Carbs” and the right amount. I suggest that all beginners seek out a nutritionist to help design a diet plan for you.

I guarantee once you incorporate the proper diet along with your workout, you will start to see a big different in your body. This is going to boast in your confidence; because you are now achieving the goals you have been working so hard for.

This is part 2 of 3 for beginner; next week we’ll target cardio, I so love cardio. Enjoy your meals.

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Hump Day Fitness Challenge: Part 4

It’s finally “Hump Day” but you still have two days left until you get a break from the work week and that much needed break from the gym. So you have to stay mentally focus and fight through the urge of quitting with two days to go. This way you can relax all weekend doing the things you enjoy doing with friend, family or alone.

The last three Hump Day challenges were all centered on a workout (arms, cardio, and glutes). The week we’re going to throwing a curveball at you. We’re going to challenge you in away that you should see results immediately. I can see the smiles on your faces now, a challenge where I’m going to have instant results. No, but you will notice a change in a week.

This week’s challenge? Last meal.

The question mark is circling around your head right now wondering what I’m talking about. This week for the entire week, I want you to cut out carbs for you last meal of the night. Protein and Veggies. This is easy to prepare and easy to remember. So ladies, this has made your dinner preparations much easier for the next seven days. Fellas, I know you cook too, but I’m talking to the ladies right now.

So challenge yourself and defeat this weeks challenge. Until tomorrow.

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Fav Food Gone Healthy: Part 2

We’re back with another edition of “Fav Food Gone Healthy” by 2daybefit, LLC. Last week, we enjoyed ourselves to a wonder Chicken Stir-Fry. This week we are going to move to the sea. Most of you will be relaxing on the beach this scorching hot weekend. So let’s have a meal that’s lighter and will still have an enjoyable taste. Remember, you've made the commitment to lead a healthier lifestyle - a regular workout schedule, a tight meal plan, even drinking less.  

Ok, let’s get down to it. By the way, we’re still not eating at Sal's Eatery or Pedro's Picnic Place. I know you're still missing that greasy Cheeseburger and Fried Chicken.  But, I don’t want you to feel guilt for going to Ronnie’s Burger Shake or Mattox Chicken Hut. So, let’s make those favorite meals healthier. I'm talking half the fat and calories!

This Friday's "Favorite Food Gone Healthy" :

Mahi Mahi Kabobs

You'll Need:
Wood skewers soaked in water for 30 minutes
2 Mahi Mahi filet
2 tbsp of extra virgin olive oil (EVOO)
1 tbsp of dried thyme
Juice of a lemon
Half red onion
1 Yellow bell pepper
Cubed pineapple

You will:
- Cube the fish and veggies and season them with the lemon juice, EVOO and thyme;
- Then skewer the fish veggies and pineapple alternating;
- Cook on a grill or skillet on medium heat for 7 minutes on each side;
- Serve over spinach or lettuce and enjoy!

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"Eat On The Run"

I hear the same complaints from every client and every friend I have that’s on a set meal plan. “I don’t have the time to eat that many times in a day” or “I’m too busy to eat 5 to 6 times a day.” STOP!!! Please stop with all of the excuses, if you want something bad enough you will find time to do it. You have time to walk around in the mall shopping for a new pair of shoes or go get your hair or your nails done. You have time to sit at the bar to watch the game. So don’t give me those excuses. MAKE TIME!!!

I notice when people want something bad enough, they make time for it. When you like that guy or girl, no matter how busy you are, you always make time and put in the effort to spend time with that person. You need to treat yourself the same way - make time to plan out your meal plan.

Here are a few tips that we have adapt at 2daybefit :

• Prepare Ahead: Cook your meals for the next day or the next few days. This is most effective on a Sunday.

• Protein shakes/Meal replacements: Easy to prepare and easy to pack. This is a great way to get in that in-between meal at work or at the mall

• Quick and Easy: Can tuna/chicken, Peanut butter and Raw vegetables. These are a few meals that does not need a microwave or have to be prepared

I hope these tips will help you to achieve your goals. Don’t forget “If you want it bad enough, you will do it.” So stop complaining and “Do it.”

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H2Oh!

Thirsty?

If you find yourself feeling parched, it’s because you need water.  Too often I see you guys out there with your 1 liter bottle and when I ask, how much water do you drink, it’s always the same answer: “This is my water for the day.”

Really? That’s all? But yet, you wonder why your ankles are the size of water balloons. Yup, you only have yourself to blame for those cankles. It ain’t the humidity. It’s because you are not hydrating your body well enough.

Women typically retain more water than men due to hormonal factors and gulping down H2O will facilitate the reduction of water retention.

Men, your bodies need it, too and how much you need depends on several factors to include: the state of your health, your activity level and where you live.  On average, men should consume roughly 3 liters of water a day and women, 2.5 liters. If you live in the desert or somewhere tropical you should consume more.  

Water doesn’t just quench your thirst. It is the basis of all chemical reactions in our body - including metabolic ones. Water also cleanses every nook and cranny of our bodies ridding it of toxins that add to weight gain and illnesses.  In addition, we burn calories cooling the cold water we drink.  I see you throwing a few extra ice cubes in that glass.

Up your water game with these few tips:
- Drink a tall glass of water upon waking up in the morning
- Drink water with every meal and snack
- Sip water while watching TV, working and commuting
- Add lemon, cucumber and strawberry slices
- If you’re on the go add crystal light (My favorite)

Drink up!

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