With many people starting and continuing their fitness journey, I wanted to share with you guys some tips that I know will help you stick to your goals and crush it this New Year!
I have added a download link at the end, for you to be able to print the image if you wnated to and stick on your fridge (helps to stay reminded and keeps you focused). :)
I know it's tought getting the ball rolling and we dont really know where to start. I'm here to tell you that we can all do it. Start by picking one thing and work on that one thing until you are comfortable choosing something new to focus on. For example, start by just making sure you get to the gym 3-5 times a week for atleast 30min-1hr. Once youve made that a habit, start by chosing to not skip breakfast every morning, then by chosing better food options, and so on.
By simply just doing, overtime you will start to notice what else you need to focus on. It's like you start to become more aware of what is lacking and what the next move is.
This whole fitness thing is a lifestyle. The one thing that every fitness junkie has in common, is passion. This is fun, it's exciting, it's a break from "work" from all the stresses in life. Its awesome what breaking a sweat will do to your health.
This 2017, I want you to start! Do something to better yourself and be more active. If there is anything that I csn do to help you reach your fitness goals, dont hesitate to reach out to me! :)
- Raul C.
My Favorite Greek Yogurt Ideas!
Let me begin by saying that, I LOVE GREEK YOGURT!
It is packed with protein, all sorts of vitamins and minerals (calcium, B12, B6, zinc, potassium), probiotics for gut health, and it is lower in lactose than regular yogurt.
Basically, Greek yogurt is King. Seriously!
I enjoy having my plain fat-free Greek yogurt in 3 different ways.
Take it with you to work, school, picnic, or eat it at home! When you're looking for a great snack that you know will fill you up, provide you with the right nutrients, and keep you on track, get some Greek Yogurt!
Comment below, email me (firstname.lastname@example.org), SnapChat me (rcfitness), if you have any questions! :)
10 Workout Secrets: Pro Tips
Get the most out of your workouts, these are a few things you can be sure to follow to get the best bang for your buck!
Nothing happenes overnight. Adopting a new lifestyle takes time and effort. It all begins with you taking the initiative and doing it over and over again. While you work on making sure you eat healthy and make it to the gym 5 times a week, the longer you can do that just that, the easier it becomes later on. Stay consistent with your training and it soon becomes a part of you. You got this!
2. SET REALISTIC GOALS
Looking to be perfect or striving for an improbable goal, is not realistic. Be smart and take things one at a time, so that it does not become overwhelming and its sustainable long term.
Don't stress about not being able to run a 5k just yet. Instead, make it a habit to walk 15 minutes, slowly add time, distance, and intensity.
3. GRAB A FRIEND
Find a friend who also wishes to establish a healthy lifestyle! Nothing is better than encouragement from someone you trust. It's a great chance strengthen a relationship and build a bond together.
4. MAKE YOUR PLAN FIT YOUR LIFE
We're all busy, so making time to exercise needs to meet your schedule. You don't need a gym to be fit and healthy.
Use the floor space in your house or apartment to you advantage. A park works just fine as well! Try some simple yet effective exercises that target the legs, buttocks, chest, and arms (such as push-ups, squats, and lunges). A good rep range to aim for is 10-12 for each exercise, adding more reps and intensity as you build strength.
6. ENJOY EVERY MINUTE
Pick an activity you actually enjoy doing, no body wants to do something that's boring! If you can't stand running on a treadmill, use the outdoors! You don't like weights? There are other activities that don't involve heavy lifting that you can do to lose weight.
You want to workout when you have the most energy! That could be in the mornings, midday or at night, everyone is different. If you chose to workout when you feel best, your bound to see better results.
8. CALL IN THE PROS
This is very important if you're just starting out. You want to be sure that you consult with a fitness professional to determine what workout best suits you and your goals.
Some may need more flexibility and mobility than resistance training or aerobics. You can't go wrong with working with a trusted trainer.
9. GET INSPIRED
Fitness is very much a state of mind. Find outside sources that help you stay focused and motivated. Read blogs of people you look up to in the industry, watch videos of those you see as role models, etc. who inspires you??
Rome wasn't built in a day. Have faith and stay patient my friend. There will be ups and downs, but you will get through it! Use those who motivate you and your gym partner to hold you accountable. Hang in there :)
If you have any questions don't hesitate to reach out! Shoot me an email! email@example.com
New Years Resolutions!
Happy New Year to all of you! :) I really hope many of you stick with your fitness journey and hopefully some are looking to begin!!
As we kick off this year, I want to welcome anyone new to the fitness game and feel free to drop in and ask any questions you may have regarding fitness, workouts, nutrition, I would be more than glad to help! Here's my email: firstname.lastname@example.org
For those new starting off your fitness journey, maybe it's weight loss, building some muscle or just general overall health, don't feel like you are intimidated in the gym. We all started in the same spot. A bit confused, curious and with a burning desire to change for the better. Ask questions at your gym of you are curious. Desk staff is always willing to help, other members that have gotten the hang of things are often willing to shoot you some advice.
One thing that I don't really understand is why many see all the new folks coming in to the gym, to start their New Years resolutions, in a negative sense. When you hear the "oh brace yourselves, the new people are coming in", you have to be understand that these people what to change for the better and that YOU once were in their shoes.
Help each other out! Nothing better than seeing people kick off the year with a sweet workout and a drive to make it to the gym 3-5 times a week.
If any of you are wanting advice on how to begging your exercise regimen or maybe you're already an avid gym goer with spicing up your current workout, hit me up! I'd be glad to chat with anybody!
Happy lifting this 2016! :)
Buffalo Chicken Tacos!
1 (15-ounce) can whole kernel corn
3 cups shredded cooked chicken
⅔ cup buffalo sauce
1 package Old El Paso Small Flour Tortillas or Stand & Stuff Tortillas
4 cups shredded Romaine lettuce
1 avocado, peeled, pitted and diced
½ cup blue cheese dressing
optional toppings: extra crumbled blue cheese, chopped fresh cilantro, thinly-sliced green onions, fresh lime wedges
Heat a skillet over high heat. Add the corn kernels and let them dry-roast for about 6-8 minutes, stirring occasionally, until their edges begin to brown and caramelize. Remove from heat, and transfer the corn to a separate plate. Set aside.
In a mixing bowl, toss chicken and buffalo sauce until combined. Set aside.
To assemble the tortillas, place your small tortillas (or a Stand & Stuff tortillas) on a flat work surface. Portion the lettuce evenly between the tortillas. Then top each tortilla with an even portion of the chicken, corn, and avocado. Drizzle each with the blue cheese dressing, then sprinkle on optional toppings if desired
To prevent the avocado from browning, toss the avocado (once it has been peeled, pitted and diced) in a bowl with a few tablespoons of lime or lemon juice.
If you want an extra spicy kick, feel free to drizzle the tacos with extra buffalo sauce.
Think BANANAS are just for monkeys? Think again.
Benefits Of Bananas
1. Bananas can help overcome depression due to high levels of tryptophan, which is converted into serotonin, the "happy mood" brain neurotransmitter.
2. Bananas reduce swelling, aid in weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.
3. Eating two bananas before and intense workout can help pack an energy punch and sustain you blood sugar. It will also protect you against muscle cramps during workouts and nighttime leg cramps.
4. Bananas are rich in pectin, which aids in digestion and gently chelate toxins and heavy metals from the body.
6 Tips For Eating Healthy On A Budget.
Let’s face it, it is incredibly frustrating to see drive-thru burgers for less than a dollar when you’re trying to eat well and can’t seem to find a nutritious meal for a decent price. The low cost of less nutritious food may be tempting, but the investment in your health is well worth it. The good news is that there are a few tips and tricks to help you eat well, even on a tight budget.
Checkout my video on this topic and supplements on a budget, here!
1. Plan ahead. Not only can you avoid the temptation to head for fast food when hunger strikes, but you can help avoid hunger pains all together. Before the week starts, write down what you plan to eat for breakfast and dinner for the next 5-6 days. You can use the previous night’s dinner leftovers as lunch and stock up on a handful of healthy snacks to pack when you’re on the go. Planning meals ahead will also help you purchase less at the grocery store and avoid unused food sitting in the refrigerator.
2. Buy in season. Purchase fresh produce that is in season to avoid being overcharged. If you find a major deal, consider buying in bulk and freezing the extras for later. You’ll end up saving money in the long run!
3. Sign up for sales. If your local grocery store offers a discount card, sign up! You’ll likely be able to find weekly sales as a card member. Before meal planning and heading to the store, check the week’s sales and plan some or most of your meals to include those items.
4. Bulk up your meal. Reach for grains and beans like quinoa, brown rice, black beans and whole wheat pasta to add some substance to meals and create larger, long-lasting portions for less.
5. Try a new cut. If you’re a meat lover, the price of chicken and beef can quickly add up. Experiment with cheaper cuts of meat and prepare them in different ways to find a taste that works for you. Opt for chicken thighs over chicken breasts to save some serious bucks. Prepping meat dishes in a crock pot can add extra flavor, and you can make a large quantity to freeze and eat later.
6. Read (and understand) the label. Have you ever noticed the words “unit price” on price stickers? Pay close attention to this next time you shop. The unit price breaks down the total product price by the quantity. Opt for the healthy item with the lowest unit price to help save money.
As you can probably tell, saving money on healthy food is all about planning. A little effort goes a long way in filling your cart with nutritious food without shelling out too much cash.
*Article from fhmatch.com*
Learning to calculate your macros can be a bit of a headache. I recently came across this file (link below) which explains everything in detail about how you can go about figuring out you macros. I read through it myself and agree with everything that was said.
Once you figure out your macros, its a matter of downloading an app to your smart phone, such as, MyFitnessPal. There you can log everything you eat and based on your macros, you can see how much you have eaten and you can be sure to always meet your numbers every day.
Now, no excuses as to why you can't make progress, whether your goal is weight loss or mass gain, the work must be put in and consistency must be there for you to progress. Practice logging your food and before you know it, its a piece of cake. :)
Peach Breakfast Smoothie!
"An apple is an excellent thing -- until you have tried a peach."
Put ingredients in blender, in the order that they are below. Blend until smooth, pour up and ENJOY!
Obesity... childhood obesity.
Childhood Obesity is skyrocketing! Children are becoming less active and the risk for disease is much higher!
"THE AMERICAN MEDICAL ASSOCIATION OFFICIALLY RECOGNIZES OBESITY AS A DISEASE"
Children are becoming more and more sedentary, it is NOT solely because of technology and video games. While new technology has affected the lack on physical activity in children, lack of knowledge is the main factor. Parents, teachers, people in the community are responsible for teaching their kids about being active. With everything going on around us from the TV, reduced recess time in school, school lunches lacking nutritional value and our own government teaching us the wrong things, we much show children from an early age to be active. Involvement in play time and recreational sports is so important for our children to be healthy. Our kids are suffering the consequences from not being active.
why is this happening?!
I has been studied, that parents these days have a harder time talking to their children about being over weight/obese, than talking about sex or drugs. THAT IS CRAZY TO THINK ABOUT! Children at very young ages are being diagnosed with diseases that used to only occur in adults (except those born with a disease). If only a child was more active, parents and children wouldn't have to deal with constant reminder of an insulin shot, or a catheter being changed out, or even rushing to the ER because of a heart attack........
Take a look at what ads & the Government are doing to not only children but all of us....
So schools are now strictly limiting the amount of time children are allowed to be active and exercising. Not only that, but they can not run. Take a look at the time that children in some school are out for recess.....10 minutes! The recommended amount that children should be physically active is 60 minutes a day, EVERY DAY!
That means, 60 minutes a day of moderate to vigorous physical activity. Meaning, bone loading exercise to prevent osteoporosis. Strength exercises to help in development of motor skills, skeletal muscle, & prevent injury. Aerobic exercises to decrease risk of cardio vascular disease. ALL of these things the child will take with him/her into adulthood. Which leads to a better and healthier life.
ads that teach you the wrong things!
Notice how all the ads, slogans, etc. all have one things in common.... They target/affect your emotions. HAPPY meal, HAPPY recipes, open HAPPINESS, help yourself to HAPPINESS. They send out the wrong message on purpose, to get you to buy the product. "Happy Meal" parents tell little "Jimmy", "Ok now, behave and your get a happy meal!". Every time little Jimmy is misbehaving, he knows he can keep that up and his reward is going to he a happy meal.... Marketing success, and a parents way to calm their child. CRAZY!!
How can we help our kids & community?!
Be Active. Eat Smart.
Its a simple "formula" and we need to start NOW. Kids need to be taught at an early age. Take them out to play, limit their time on video games, sign them up for a sport, take them to a gym that has classes for kids. Cook healthy homes meals. Ok ok, you're probably going to say, but Raul, I understand that childhood obesity is a problem. I don't have the money or the time to do all of this...
I totally understand! Things need to change somewhere some how. Look at your schedule and see what things YOU, as a parent, can take out of your schedule and dedicate to prepping healthy meals for your child to take to school etc. Look at what things you are buying that are NOT necessary, and use that money to buy healthier food.
YOU tell me, what matters most.. Watching your favorite show at night, drinking with friends, buying a new watch, purse, shoes, every week. OR, your child's/family's health?!.... Don't worry, I can wait....
I agree with you, healthy food can be more expensive than a run to McDonald's. BUT, not all healthy food is expensive. How much is a banana?... Like maybe .39 cents for 1 pound? How much is some chicken breasts (not fired, etc. I'm talking about your regular raw chicken breasts), maybe $5 dollars? And theres ofter sales.
There IS a way to make this work. There's coupons people can use. Stores have a sale sections with healthy food options such as eggs, yogurt, snacks, etc. You just have to put in the effort and get your family's health in check. A child does not deserve to have to deal with diabetes at the age of 12 or be obese at 15.
More info and helpful links/recipes/ideas for a healthier lifestyle
Hey guys, here you'll find useful information that I know will help you along your fitness journey.