40/40 Fitness

I’M FRUSTRATED WITH MY DIET AND I DON’T KNOW WHAT TO DO?... If you want to change your body composition, burn fat and build muscle, nutrition can’t be overlooked. I recommend adding these 6 of the world’s healthiest foods to your meals. Having a good relationship with food is important so instead of restricting all the foods you love, start by adding healthier nutritious foods like these: 1 Avocados - Eating just one or two avocados a week gives you all the benefits of ...healthy fats 2 Spinach - This superfood is packed with protein and energy and is low in calories. 3 Broccoli - Rich in vitamins, minerals and antioxidants, broccoli can reduce inflammation, improve skin health, boost immune health and has a REALLY long list of other benefits 4 Almonds - Containing lots of healthy fats, fiber and protein, Almonds can help lower blood sugar levels and even reduce hunger and promote weight-loss. 5 Raspberries - Like most berries, they are filled with antioxidants to help keep the body healthy and free from disease. 6 Black beans - Last but not least, this legume is high in fiber and protein and adds great taste and texture to any meal. Perfect as a meat substitute for vegan or vegetarian meals. LEAVE A COMMENT AND LET ME KNOW WHICH OF THE SIX IS YOUR FAVORITE?

My go-to oatmeal for breakfast I can literally survive on this. I use 1 cup of oatmeal (add boiling water and almond milk) and top with peanut better, banana, chia seeds and coconut flakes

I KNOW I SHOULD WORKOUT BUT I JUST DON’T HAVE THE ENERGY... WHAT CAN I DO? This is a big hurdle to overcome and very common. Here are my top 5 tips to help boost your energy: 1 Don’t overthink it. The way you feel is controlled by what you focus on (positive or negative). If you focus on all the positives; being grateful for having the ability to workout and the benefits of working out, your mood and energy will improve. Tell yourself you got this! Then get moving.... 2 Fuel up. Your body needs energy provided by food (kcal), more specifically carbohydrates to workout. All carbohydrates are broken down into sugar and then travel into your cells where it can be used for energy. Hydration and when and what you eat play a key role in the quality of your workouts. Have a small snack (fruit) approximately 30min before your workout to help boost your energy or a glass of warm lemon water in the morning. It’s important to remember that what you eat can have an effect on your energy levels up to 3 days later 3 Sleep well. Rest and recovery is extremely important for fat loss and building muscle. Sleep enhances muscle recovery through protein synthesis and human growth hormone release. It’s recommend to get 7-9 hours of sleep if you want to burn fat and build muscle 4 Get inspired. Put on your favourite song or watch a quick video of someone that inspires you. Finding a role model, someone you can emulate is a great tool to boost your success 5 Your energy will increase the more you workout. When first starting a workout program or routine your body will quickly adapt to the energy demand. Any workout that gets your heart rate up and increases blood flow will release endorphins and increase your mood and energy levels. Be patient and consistent and you’ll really start to feel the benefits If you found these tips helpful please leave a comment and let me know HAVE A GREAT DAY!

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