Healthy Habits
/Even for those of us who workout and eat healthy most days, there are two common areas where people report needing more direction. So here is some inspiration for Healthy Snacking and Abs Workouts. These are areas that people may be falling behind in. With a little bit of planning they are things that you can incorporate into your everyday lives/routines.
SNACKING TIPS & IDEAS
Following a healthy diet or meal plan should not be too hard if we have the right one. Wendy can help set up nutrition plans for all her BootyFit clients that do not leave you feeling hungry or like you are missing out. BUT, there are times when you may feel hungry between meals OR when working from home gets you looking at the fridge every 20 minutes. Drinking water or a cup of tea at these times can sometimes help. If you have tried fluids and you need something else then here are some snack suggestions.
Firstly, a couple of tips:
Be prepared! If you are heading out for the day then pack your snacks along with your meals.
Keep in mind when you are grocery shopping that what you put in your trolley is what you will eat! Be mindful of your diet from this first point and don’t add naughty foods into your pantry stock - it’s the first line of prevention against slip ups.
Be mindful that a snack is not a meal. You don’t want to diminish your hunger for your next healthy meal. A snack is something small to just get you through and not to fill you up.
Try to keep most snacks protein or green vegetable based and not calorie laden (around 100-200 calories is a good goal estimate).
Here are some SNACK SUGGESTIONS:
Can of tuna (add some corn, cucumber, chilli flakes, olives or cherry tomatoes to liven it up).
Carrot and celery sticks with hummus.
Protein shake (add some ice and spinach or berries to it in the blender).
Home made protein balls.
1 or 2 boiled eggs.
Steamed broccoli sprinkled with salt.
Green apple (add a little almond butter to apple slices if you wish).
Rice cakes with cottage cheese and tomato.
Zucchini and egg white fritters (option to add garlic powder, chives and chilli flakes).
Egg muffins (with choice of capsicum, feta, spinach, parsley, sun-dried tomato and/or mushrooms).
Berries.
Left over’s from a healthy meal.
Turkey, chicken or beef meatballs or fish cakes.
Snow peas or cukes (with tzatziki if you wish).
Greek yogurt (add some protein powder for different flavours).
Kingfish or tuna sashimi.
Edamame.
Kale chips (home made is best).
Cherry tomatoes with fresh basil and a dash of balsamic vinegar.
Marinated artichoke hearts.
Turkey roll ups (slice of turkey with choice of cucumber, picked cucumber, lettuce, tomato, cottage cheese or onion).
Small portion of almonds (10-12 max).
Slice of home made protein banana bread.
Broccolini with some feta sprinkled on top
Stay tuned….. We will be posting some snack recipes on this blog in the coming months.
TRICKS FOR AB’S
Sometimes core exercises don’t get the focus they deserve in our weekly workouts. Also, back pain is a real thing for people sitting down a lot for work. Wendy has a suggested Ab routine that you can incorporate at the end of each workout or do them when you can set 10 minutes aside at some point during the day. Doing this at least three times per week will markedly improve your core strength, which will help with back pain as well. Take ten minutes time-out and focus on your core!
Sending positive vibes to everyone working from home at the moment, or otherwise affected by this crazy whirlwind. Please try and keep working out and eating healthy during this time. Let’s emerge from Winter with positive results! If you are looking for some motivation, Wendy has online training programs available as well as the usual classes at the gym. Email Wendy and she can get you set up for her online or face-to-face program: info@wendylaroche.com
xx