"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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"Fav Food Gone Healthy, Healthy Recipes: Part 3

Hope you’re enjoying this wonderful summer and not annoying your love one with your new diet plan. They’re not buying into your new lifestyle yet but as soon as they start seeing your results they will join you. This weekend, we’re going to play a trick on them with the “Fav Food Gone Healthy”, I guarantee when they see you serve this meal. They will wonder if you’re still dieting.

By now you should be over eating Pizza and Cheeseburgers. You should be proud of yourself. You have eliminating all the bad food from your system. This week let’s get down and dirty, we’re going to eat beef. It’s another four letter word some gym goers stay away from. I’m here to tell you that there’s nothing wrong with beef. Too much of it can
be hard on your digestive system, I usually have it once a week and today is the day.

This Friday's "Favorite Food Gone Healthy":

You'll need:
1 london broil
low sodium soy sauce (enough to cover steak in shallow dish or zip lock bag)...
1 bag of pre-washed lettuce
1 cup grape tomatoes halved
1 sliced red onion...half can of rinsed black beans
1 cup of cooked whole wheat pasta (penne or rigatoni work best)
1/4 cup of olive oil
1/4 cup of balsamic vinegar
1 tbsp italian seasoning   

You will:
- marinate the steak in soy sauce for 1 hour or more
- grill or broil 8 minutes on each side
- let it rest while you toss together the rest of the ingredients
- slice steak and serve over salad mix

I can’t wait to eat

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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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Fav Food Gone Healthy

New segment to the 2daybefit blog to jump start your healthy, fun filled weekend. So, you've made the commitment to lead a healthier lifestyle - a regular workout schedule, a tight meal plan, even drinking less.  Good for you! I know it's working out great.

On the flip side though, let's be real, eating healthy can get boring and hard as hell! I know you're missing the pizza and chicken parm and burritos.  I'm here to say, you can have all that! Just not from Fat Sal's Eatery or Pedro's Picnic Place.  You can easily make healthier versions of your favorite meals. I'm talking half the fat and calories!

This Friday's "Favorite Food Gone Healthy" :

CHICKEN STIR-FRY

You'll Need:
2 tbsp extra virgin olive oil or coconut oil
1 crushed garlic clove
1 skinless, boneless chicken breast
1/4 cup low sodium soy sauce
1 tsp ground ginger
2 cups frozen Chinese vegetables, thawed
1/2 cup cooked brown or jasmine rice

You will:
- Heat oil in a medium sized skillet, medium temp;
- Cook chicken for 8 minutes on each side, then remove let it rest;
- In the meantime, heat crushed garlic in the same pan you cooked to the chicked;
- Throw in the vegetables, soy sauce and ginger, stir;
- Dice chicken and add to the cooking veggies, stir;
- Mix it all together in the pan until everything is well coated with seasoning and the veggies are to your liking.
- Serve over rice and enjoy!

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Milk, Does It Really Do A Body Good?

Ever noticed that humans are the only mammal to drink the milk from another animal?   A dog doesn’t drink the milk from a cat.  Seems silly, right?  So, is it really necessary for our bodies to have cow or goat milk?

Is it really milk if it comes for a nut, bean or rice. I’m just saying, white chocolate isn’t chocolate
if it’s white!

I digress.

Let’s get down to the nitty gritty.  Milk is crucial for infants in need of nutrients from their mother but, if you’re reading this blog, you’re not an infant anymore. So why are you still drinking milk? Let me show you the caloric breakdown in milk per cup:

Whole Milk - 150 calories
2% - 120 calories
1% - 100 calories
Skim - 80 calories

For those who drink milk with any of your meals, it’s like having another small meal in liquid form. At 150 calories, you’re better off just drinking a glass of milk as a snack in between meals.

According to an article in Bloomberg Businessweek, studies show that  “Milk fats are hard to digest, requiring the liver to secrete a form of bile high in sulfur to help break them down in the intestines.”  That doesn’t sound good at all.

Sorry to throw the cow under the bus but, if you’ve eliminated bad fats from your diet, yet, continue to gulp down milk then you’ve still been ingesting high levels of saturated FAT.

There’s ongoing debate on when humans should stop drinking cow’s milk.  Many agree at the start of puberty.  Again, if you’re reading this blog you’re not a baby...and, you’re trying to sculpt a lean, sexy physique.  Well, then, put the milk down and get yourself some damn water!  To learn about the benefits of water, read my earlier blog titled “H2-Oh!”  

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