E-Card of the Night!

Can you relate? Because I can!

Quote of the Night!

Hey guys, it's me, just showing my face :)

I'm deciding to end the night off with a meaningful quote:

Worrying does not take away tomorrow's troubles, it takes away today's peace.

It's true! You can worry now, but that won't help at all.

Instead, just do what you need to do (easier said than done).

I've spent so much time worrying about things, some in my control and some not, that it took away my inner peace and ability to focus.

What I should have done was planned ahead. which will lead to my next post: meal prepping and preparing your daily schedule. Get smart - get organized and don't procrastinate so much.

I give you this advice because it comes from within. I've made all these mistakes before. And I still do from time to time! But I want to share bits and pieces of my storyline with you so that you can avoid all the mistakes I've made.. over and over :P

Stretch those Limbs! Use the Foam Roller

I know, I know. After a hard workout you just wanna go home, take a shower, and eat! (Hopefully a protein shake comes first).

If you know you're gonna be starving after a workout, but you still want to eat dinner, make a small protein shake and drink it in the car.  When you get home and shower, afterwards you can have your meal.

But that wasn't my point.. sorry for getting off-tangent!

My point IS.. STRETCH before you leave! Give your muscles a good 5 minutes to stretch and recover.

There are many stretches you can do that are good. Yoga poses are also very helpful.

One must for me is the FOAM ROLLER! Stretching the IT Bands is crucial and I can't stress that more.

Here's a link of a "how to": http://www.youtube.com/watch?v=NAuh5Pg8uYU

How to Stay Awake at the Gym

Are you too tired for weights after doing 45 minutes of cardio?

Are you going to the floor to lift weights without doing any cardio at all before and your heart rate isn't bumped up enough to start off?

These are some mistakes people make.

My recommendation: Start off with 15 minutes of cardio. Hit the floor and perform your body-building exercises. After you're done, switch back to cardio and finish off your cardio workout.

If your floor exercise is vigorous and intense, maybe do half of the workout after the cardio warm-up, go back to cardio, and then go back to weights, then cool down by walking the treadmill.

This always works for me.  In the past, I used to do a full cardio workout before weights. I noticed I was so tired when I started my floor routine, and I knew something was wrong.

I tried the technique above, and I was more fueled during my floor workout.  I had enough energy to lift and not feel weak or tired.

Shower with a Loofah

Getting back from a hard workout? Ready to jump your sweaty butt into the shower?

In order to get a deep cleaning and get into those dirty pores, use a loofah!

They are sold everywhere - drug stores, Target, Walmart, supermarkets, etc. - No excuse not to buy one. Plus, they're cheap! And come in all pretty colors. You can get them for as low as a dollar when they're on sale, or $2-3 regular price.

There are fancier ones that are more pricy, so if you're willing to spend more, get a nice one.

When I forget my loofah, showering just isn't as good. I feel like I haven't cleansed my skin enough. And using a loofah is actually more enjoyable. It feels nicer than rubbing soap all over with your hands.

More Food Swaps

Brown Rice for Quinoa

Milk for Almond Milk

Peanut Butter for Almond Butter

Artificial Yogurt for Greek Yogurt

Butter Movie Popcorn for Natural Popcorn

Sugary Breakfast Cereals/Bars for Oatmeal

Chips/Processed Snacks for Nuts, Hummus, and Guacamole/Avocado with all-natural “Chips” such as Mary’s Gone Crackers and Nut Thins

Just making these swaps alone could save you hundreds of calories a day. It all takes getting used to, but do you want to feel healthy? Do you want to look good in your clothes or at the beach?

Try these tips! One step, or should I say bite, at a time.

Swap this Food for that Food!

WHEREVER YOU ARE, SWAP SODA/SUGARY DRINKS FOR WATER!

Wraps for Salads or Joseph's Wraps or Magic Pop

Mayonnaise for Mustard

Fattening Dressings for Vinagrette

Cheeseburger with Bun for a Plain Burger 

Baked Goods/Sweets for Fruit

Fried Foods for Grilled Chicken

Sugary Cereal for Cheerios/Corn Flakes

Eggs, Cheese & Bacon on a Roll for Poached/hard-boiled Eggs (best choice because it's made with no oil)/Omlette

Regular Potato for Sweet Potato 

Sushi with White Rice for Sashimi/Brown Rice & Naruto Roll

Chicken Fingers for Grilled Chicken Salad

Ice Cream Shake for Chobani Yogurt

Bag of Chips/Fries for Sabra Hummus and Pretzel Duo

7 Layer Dip for Plain Guacamole