January Food Challenge

food

It’s the last week of our food challenge!! How is everyone holding up? I hope most people are still pushing strong after completing your second week. Remember to not get discouraged if you had any slip ups along the way. Just keep in mind we are trying to make a lifestyle change by making healthier nutrition choices on a regular basis even once the challenge is over.

Remember it normal takes the average person 21 days to create a habit so I hope you all have tried to be as consistent as possible. Don’t get frustrated if you slip up because we are working on making a lifestyle change and were not doing this for a temporary fix. Here is the list of food to avoid:

  • No Cake
  • No Muffins
  • No Bread
  • No Chips
  • No Fast Food
  • No Pastries
  • No Ice Cream
  • No Sodas

Remember once these month is over the goal of this challenge is to inspire everyone to continue either reducing or cutting these items out of your regular eating habits. Hopefully this challenge can help the people who want to make changes in their eating habits start working towards making permanent lifestyle changes. Keep up the hard work and only one week to go!

January Food Challenge Week 2

We are officially 7 days into this months food challenge. How is everyone feeling? I hope you all are staying away from all these items on the list. But don’t be discouraged if you slipped up a few times. Just get refocused and get ready to finish the next 2 weeks off right. Remember our nutrition is an important aspect in our fitness journey. It is just as necessary to eat clean as it is to work out.

Remember it normal takes the average person 21 days to create a habit so try to be as consistent as you can. Don’t get frustrated if you slip up because we are working on making a lifestyle change and were not doing this for a temporary fix. Here is the list of food to avoid:

  • No Cake
  • No Muffins
  • No Bread
  • No Chips
  • No Fast Food
  • No Pastries
  • No Ice Cream
  • No Sodas

Once this month is over the goal of this challenge is to inspire everyone to continue either reducing or cutting these items out of your regular eating habits. Hopefully this challenge can help the people who want to make changes in their eating habits start working towards making permanent lifestyle changes. Keep up the hard work your one week in!

Clean Eating Challenge Week 4

photo (43)

Hey everyone!! We are on our last week of our clean eating challenge. Well technically we want to continue using these tips and habits in the future. I plan to continue having different nutrition challenges every month. I hope you all have enjoyed the challenge so far and will continue following the rules the rest of the month. Remember our fitness goals are working on toning our bodies by lifting weights, enhancing our endurance by doing cardio and putting the proper nutrient in our body.

Remember my goal is to help everyone including myself to make lifestyle changes so we can continue living a healthy life. One purpose of this challenge is to help us become more discipline and conscience of what we are putting in our bodies!!

*Challenge Rules*

What You Can Have

  • Water only
  • Protein
  • Veggies
  • Good Fats (peanut butter, nuts, avocado, olive oil, etc)
  • Fruits
  • Carbs (no carbs before 4 pm if you workout in the morning or carbs up until you workout in the evening.)

What You Need to Avoid

  • Sugar (candy, sodas, desserts, etc.)
  • Avoid white bread and rice
  • Fast food
  • Processed foods
  • Alcohol

*Nutrition Tips*

  • You want to be sure you are eating 5-6 meals a day if you don’t already.
  • Eat something every 3-4 hours and never skip a meal!!
  • Drink water first thing in the morning.
  • Always eat breakfast
  • Make sure you finish you last meal two hours before you go to sleep.
  • If you are struggling with drinking only water then I have a few alternatives for you. Because it can be a struggle to drink only water when you aren’t use to it. Try drink green tea with no or limited sugar. Also you can have Gatorade, Powerade, Vitamin Water, etc if needed but limit it to one a day if you have to drink that. The last alternative is natural fruit juice that is low in sugar. Just be sure to stay away from SODAS!!
  • You probably noticed I add alcohol to the list this week. Alcohol gives us a lot of empty calories and can contribute to building fat in our stomachs. So for the rest of the month cut out your alcohol intake or limit it. An alternative to alcohol you can have a glass of wine preferably red wine every now and then.
  • Last but not least you can have one no more than two cheat meals a week. Notice I said meals not cheat days lol. Preferably you have your one or two cheat meal/s on the weekend. During the week try to stick to the challenge as much as you can. Also on your cheat dates don’t go overboard and mess up all the hard work you achieved during the week.

*Remember*

Remember this is a process and won’t happen overnight. f you have any questions regarding nutrition feel free to email me at lmcfitness23@gmail.com. Also follow me on twitter and instagram at lmc2323 for other helpful fitness motivation.

Clean Eating Challenge Week 2

photo (42)

 

Hey everyone!! I hope you all did well watching what you ate and drank last week during the first week of our clean eating challenge. This week I will be adding a few extra rules as well as helpful nutrition tips to assist you with the challenge. I know for some of you following the rules and cutting out certain things you are used to can be difficult. Remember our fitness goals are working on toning our bodies by lifting weights, enhancing our endurance by doing cardio and putting the proper nutrients in our body.

My goal is to help everyone including myself to make lifestyle changes so I can continue living a healthy life. I know for some of you following the rules and cutting out certain things you are used to can be difficult. So this week I am giving you helpful alternatives that can help you along the way to making healthy changes for a lifetime and not just for the challenge. One purpose of this challenge is to help us become more discipline and conscience of what we are putting in our bodies. I know you have heard the term we are what we eat so let’s make sure we are putting the right food in our bodies!!

*Challenge Rules*

What You Can Have

  • Water only
  • Protein
  • Veggies
  • Good Fats (peanut butter, nuts, avocado, olive oil, etc)
  • Fruits
  • Carbs (no carbs before 4 pm if you workout in the morning or carbs up until you workout in the evening.)

What You Need to Avoid

  • Sugar (candy, sodas, desserts, etc.)
  • Avoid white bread and rice
  • Fast food
  • Processed foods
  • Alcohol

*Nutrition Tips*

  • You want to be sure you are eating 5-6 meals a day if you don’t already.
  • Eat something every 3-4 hours and never skip a meal!!
  • Drink water first thing in the morning.
  • Always eat breakfast
  • Make sure you finish you last meal two hours before you go to sleep.
  • If you are struggling with drinking only water then I have a few alternatives for you. Because it can be a struggle to drink only water when you aren’t use to it. Try drink green tea with no or limited sugar. Also you can have Gatorade, Powerade, Vitamin Water, etc if needed but limit it to one a day if you have to drink that. The last alternative is natural fruit juice that is low in sugar. Just be sure to stay away from SODAS!!
  • You probably noticed I add alcohol to the list this week. Alcohol gives us a lot of empty calories and can contribute to building fat in our stomachs. So for the rest of the month cut out your alcohol intake or limit it. An alternative to alcohol you can have a glass of wine preferably red wine every now and then.
  • Last but not least you can have one no more than two cheat meals a week. Notice I said meals not cheat days lol. Preferably you have your one or two cheat meal/s on the weekend. During the week try to stick to the challenge as much as you can. Also on your cheat dates don’t go overboard and mess up all the hard work you achieved during the week.

*What to Look Forward to!!*

Good luck to everyone this week on making healthy food and drink choices. Remember this is a process and won’t happen overnight. I will post a sample meal plan this week. If you have any questions regarding nutrition feel free to email me at lmcfitness23@gmail.com. Also follow me on twitter and instagram at lmc2323 for other helpful fitness motivation.

Clean Eating Challenge

food-matters

Happy Monday!! I am sure everyone enjoyed their 4th of July weekend and ate plenty of good bbq over the weekend. Because I know I sure did enjoy myself and ate some wonderful food over the past three days lol. So I thought today was the perfect time to get our nutrition back on track. So to go along with this months cardio challenge we are also going to do a clean eating challenge!! We can workout by lifting weights and doing cardio but without watching what we put in our body it is all a waste of time. So don’t let all of your hard work go to waste and start eating clean!!

*Challenge Rules*

What You Can Have

  • Water only (2 liters)
  • Protein
  • Veggies
  • Good Fats (peanut butter, nuts, avocado, etc)
  • Fruits
  • Carbs (no carbs before 4 pm if you workout in the morning or carbs up until you workout in the evening.)

What You Need to Avoid

  • Sugar (candy, sodas, desserts, etc.)
  • Avoid white bread and rice
  • Fast food
  • Processed foods

*Nutrition Tips*

  • You want to be sure you are eating 5-6 meals a day if you don’t already.
  • Eat something every 3-4 hours and never skip a meal!!
  • Drink water first thing in the morning.
  • Always eat breakfast
  • Make sure you finish you last meal two hours before you go to sleep.

Good luck to everyone on starting the eat clean challenge!! I will continue throughout the month giving you helpful tips and food suggestions. You can do it!!

21 Day Food Challenge Week 3

food

It’s the last week of our food challenge!! How is everyone holding up? I hope most people are still pushing strong after completing your second week. Remember to not get discouraged if you had any slip ups along the way. Just keep in mind we are trying to make a lifestyle change by making healthier nutrition choices on a regular basis even once the challenge is over.

This was a 3 week challenge that ends right before the holidays on December 23. Remember it normal takes the average person 21 days to create a habit so I hope you all have tried to be as consistent as possible. Don’t get frustrated if you slip up because we are working on making a lifestyle change and were not doing this for a temporary fix. Here is the list of food to avoid:

  • No Cake
  • No Muffins
  • No Bread
  • No Chips
  • No Fast Food
  • No Pastries
  • No Ice Cream
  • No Sodas

Remember once the 21 days are over the goal of this challenge is to inspire everyone to continue either reducing or cutting these items out of your regular eating habits. Hopefully this challenge can help the people who want to make changes in their eating habits start working towards making permanent lifestyle changes. Keep up the hard work and only one week to go!

21 Day Food Challenge Week 2

food

We are officially 7 days into our 21 day food challenge. How is everyone feeling? I hope you all are staying away from all these items on the list. But don’t be discouraged if you slipped up a few times. Just get refocused and get ready to finish the next 2 weeks off right. Remember our nutrition is an important aspect in our fitness journey. It is just as necessary to eat clean as it is to work out.

This is a 3 week challenge that ends right before the holidays on December 23. Remember it normal takes the average person 21 days to create a habit so try to be as consistent as you can. Don’t get frustrated if you slip up because we are working on making a lifestyle change and were not doing this for a temporary fix. Here is the list of food to avoid:

  • No Cake
  • No Muffins
  • No Bread
  • No Chips
  • No Fast Food
  • No Pastries
  • No Ice Cream
  • No Sodas

Once the 21 days are over the goal of this challenge is to inspire everyone to continue either reducing or cutting these items out of your regular eating habits. Hopefully this challenge can help the people who want to make changes in their eating habits start working towards making permanent lifestyle changes. Keep up the hard work your one week in!