Friendly reminder that 99.9% of us in the fitblr community are not professionals and that we can only answer based on our experience/research and therefore you should always consult a professional (doctor, nutritionist, therapist) with serious questions.
Aw thank you so much <3
You can’t spot reduce fat. You must burn overall fat and your body will decide where it will melt off. Have a good diet, cardio and strength training.
I think the fact you know something is wrong is the first step to resolving this problem. I recommend finding local help such as a Doctor who can refer you to someone or a person you can talk to who specialises in disordered thinking.
However, missing a few days of working out isn’t the end of the world. Not eating 100 percent healthy isn’t going to kill you. I couldn’t workout for over 2 months due to an operation and I looked fine, you will too. Just enjoy your life and love yourself.
- For best flavor let ingredients sit for a few hours before serving.
- I make these on large water bottles for the gym
- You can serve this for outdoor summer parties (picnics, fourth of july, garden weddings etc)
- This is significantly lower in calories than juices, soda
- Adding a bit of flavor to water can make it easier to drink more water than usual (sometimes it’s hard to drink 8 glasses of plain water a day)
- I *think* if you are on the Weight Watchers Program fruits & herbs have 0 points (so it’ll count as if you’re drinking plain water) *I don’t know if they changed this points rule…please double check :)
How to Build a Nourishing Breakfast
Breakfast, as we know is the most important meal of the day, and arguably the most delicious. When sitting down to nourish in the morning, it’s important to make the right choices that will give you a ton of energy for your active day ahead. That’s why you make the conscious effort to nourish your body in the AM. Ideally, aim to have a good mix of carbohydrates, protein and good fats.
But how do you find the time?
Well, you be proactive and make the time by getting up 15 minutes earlier, packing something to eat for on the road or to make when you first get to work. Prepare it the night before if necessary. We even recommend preparing the night before, and still waking up 15 minutes earlier to make sure you are allowing time to nourish yourself with a nice cup of tea before you head off to work - it is important not to cheat on “you” time!
Some ideas to build the most important meal of your day:
Oats are a wonder food. They are a brilliant source of energy and a great way to start your day. Oats are a great metabolism regulator and help keep your blood sugar levels stable. They are full of fibre and help keep your tummy fuller for longer, which is good news as it keep those sugar cravings at bay. 1/3 - 1/2 cup of oats is a great option for your morning meal. We love adding power foods to the mix, like chia seeds, LSA, goji berries and cinnamon – yum.
Eggs any which way are the perfect breakfast option. Poach them, boil them or even scrambled. Eggs are one of the most complete sources of protein, meaning eggs contain all the essential amino acids which we must get from a healthy diet. Make an omelette the night prior, add in a heap of vegies or simply boil up a few eggs to keep in the fridge.
If you find it hard to get enough protein…smoothies are great way to start. Try a smoothie in the morning with a scoop of protein powder; add a few frozen berries, almond milk and flaxseed oil and you have got yourself a meal-on-the-go. Smoothies make for the perfect breaky option, especially in the summertime, and the beauty of it is… you will never get bored as there are so many smoothie combos you can conjure up. This particular one we just LOVE!
Berries & Yogurt
Yogurt is a yummy and nutritious breakfast option. It contains probiotics (‘good’ bacteria) which provide a broad range of health benefits, including improving digestion. Try it with antioxidant filled berries or some nuts and seeds. Make sure you get either natural or low-fat yogurt (not non-fat, as it often has too much sugar).
Tea / Water & Lemon
Although not technically a breakfast meal but the drinks we decide to guzzle down in the morning are super important. Drinking warm water with lemon in the morning aids our metabolism and helps keep our body alkalised. Herbal tea is a great option too, it contains enough caffeine to wake us up, but not send our hormones crazy like coffee. Tea is a great way to wake up calmly, and make for a great company while flicking through the paper or checking through your daily emails.
So, what are your nourishing breakfast combinations?
I decided to do this in a three part series so that you can start with your current fitness level and build up as you get stronger! These routines are a great way to get total body toning because they combine fat burning cardio intervals with intensifying strength intervals. Each level gets harder so move up at your own pace and track your progress along the way! Do these with a few days a week of whatever cardio you like, running and walking are my favorites.
Remember, the most important thing is to listen to your body, if something is too hard scale back or if you need an extra rest day take it. Don’t forget at least one total rest day per week! You can find demos for each of the strength moves on youtube too. :)
There’s tons more at home exercise plans here! :)
Fabulous Flat Abs GIFs from Pilates Bootcamp!
Do this routine every other day for 2 weeks and you will see a noticeable difference in the definition of your abs!