Fueling Your Body Post-Workout

You've just finished a workout and you are feeling famished! What are you supposed to do? You feel like you could eat anything in sight, but you know that's not the best option for you; but you're at a loss about what you should eat.

It seems counter-intuitive, but eating after your workout is actually a good thing! You need to give your body the correct fuel to repair what you've just done. If you didn't know, you are actually breaking your muscles down as you're building them. That's why you'll oftentimes feel sore after a workout. So feeding your muscles for that repair stage is very important!

But we know we can't just drop through the McDonald's drive through after a tough workout because we can now "eat what we want" after a good sweat sesh! It needs to be intentional nutrition. You need something that will help repair the muscles, and replenish glycogen storage, which are depleted during a strenuous workout.

Here are my stop five snacks for post-workout nutrition:

1. Peanut butter & banana on rice cakes. Instead of using bread, smooth your peanut butter onto two brown rice cakes for some fiber to go along with your protein. A lot of people avoid bananas when they're "dieting" because of the sugar content; but post-workout, sugar is actually a good thing. The high-glycemic carbohydrates in the banana will help to replenish your energy quickly.
Recommended Serving: 1/2 banana, 1 tbsp natural peanut butter, 2 brown rice cakes 

2. Hummus and pita. Another great combo is hummus with whole wheat pita. (Notice that I didn't say white pita. Whole wheat is important here). The hummus, which is made from chickpeas, gives you a great mix of carbs and protein! And a whole-wheat pita will give you slow-release energy, which will be the difference between keeping you full for a few minutes or for a couple of hours!
Recommended Serving: 1/4 cup hummus, 1 whole wheat pita

3, Berries with Yogurt. You might notice a theme here: protein. Protein is super important after a workout because it contains what's needed to build muscle. A good low-fat yogurt will give you a nice amount of protein post-sweat sesh and the berries are your carb source, which again gives you that glycogen replenishment
Recommended Serving: 8 ounces of plain, low-fat yogurt, 1/2 cup berries

4. Tuna on Whole Wheat. A sandwich after a workout is always yummy, isn't it? As long as your'e choosing your bread source wisely you can help your body while you nosh away! Research shows us that carbs and protein together have a better response to post-workout recovery! Good news! Tuna spread over a slice of whole wheat bread is a perfect small meal after you workout!
Recommended Serving: 4 ounces water-packed tuna, 1 slice whole wheat bread

5. Turkey and Cheese with Apple or Pear. This is actually similar to the sandwich idea, but if you're not in the mood for a sandwich, here's a great alternative. Spread a soft cheese wedge (like Laughing Cow swiss cheese wedges) over 2-3 slices of lean deli turkey and just roll it up! Add in the fruit for your glycogen-replacing option.
Recommended Serving: 4 ounces deli turkey, 1 soft cheese wedge, 1 piece of fruit - apple or pear

6. Beachbody Performance Recovery Formula. This is my favorite Beachbody Performance Supplement. It takes advantage of the critical post-workout window with the ideal combination of time-released proteins and phytonutrients to help facilitate muscle recovery while helping to reduce muscle breakdown. You can take Recover after every workout to help combat exercise-induced muscle soreness, speed muscle recovery, support muscle growth, and restore your strength. I suffer from Delayed Onset Muscle Soreness (DOMS) really bad and this supplement has helped like no other ever has. Plus it tastes like chocolate milk!
Recommended Serving: One scoop within 20 min. of your workout. Mix with 8-10 ounces cold water. 
                CONTACT ME HERE if you would like more information on ordering the Recovery formula. 

I'll bet that you see a significant difference in the way that you feel post-workout by incorporating one of these options. Try them all and figure out which one you like best! Everyone has their preference, even when it comes to snacks!

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I love what I do as an online health and fitness coach. It's truly my privilege to be a part of people's journey to reclaim their health and feel better about every aspect of their life. If you would like to get in touch with me so that we can chat about YOUR health and fitness goals and to make me your FREE Team Beachbody Coach, MESSAGE ME HERE! I look forward to chatting with you!

The Netflix of Fitness is HERE!

The most EXCITING news has just been announced from our amazing CEO that is seriously going to revolutionize the way you do fitness for 2017!!!

What if you had access to every single program that Beachbody has ever created and will create in 2017 for a cost that you would pay ONE time and not have think about it again for another 12 months? 

That is EXACTLY what's happened! To kick off the new year, there is a brand new All-Access package available for Beachbody on Demand to make it easier than ever for you to reach your goals in this new year! 

So what is this all about? Well, in a nutshell, Beachbody on Demand is kinda like the Netflix of fitness. (To read more about all the nitty gritty details of Beachbody on Demand CLICK HERE). Up until today, there has been an extensive library available, but it was still void of a few of Beachbody's main programs. But NOW, with this All-Access pass you will have access to literally every single workout program, every single nutrition guide, every single resource available with these programs, as well as anything that might release in 2017 (yes....even programs that don't even exist yet) for one low price. 

You know why I'm so excited about this? Because it truly lets me work with you to help you plan your entire year strategically. No more wondering "what's next" after finishing a program. Nope! Once you're set up with this, we can start discussing what's next as you're nearing the end of your current program. It will literally help me to help you to come up with a gameplan for you ENTIRE year! So if you have major goals for 2017 for your health and fitness, this is the perfect time to take advantage of this. 

So what's actually included when you get your All-Access Challenge Pack:

ONE YEAR ACCESS TO BEACHBODY ON DEMAND: You will have the full workout library of all the workouts that Beachbody ever invented FOR THE WHOLE YEAR!! Beachbody on Demand also includes a cooking show using the portion containers, special sneak peeks of up and coming workout programs when they're about to release, special workouts from the Beachbody Live Master Trainers, and much more! You will be able to stream your workouts anywhere, anytime with new workouts being added monthly! 

30 DAY SUPPLY OF SHAKEOLOGY: Simply choose your flavor (7 to choose from) and you will be adding the most amazing superfood shake to your daily diet. (Click here to learn more about Shakeology and why I recommend it)

PORTION-CONTROLLED COLOR CONTAINERS: You will be able to use these in harmony with all of the digital nutrition guides that you'll have access to as part of Beachbody on Demand library. This will help you complete the TWO components to weight loss: nutrition AND fitness. 

SHAKEOLOGY SHAKER CUP: Nice, heavy duty shaker cup so you can take your delicious shake on the road! 

ME AS YOUR DEDICATED COACH: I am proud to be part of your journey. Being able to provide support and assistance to the people I work with is truly my pleasure and I'm always humbled by the opportunity. I can't do the work for you, but I will make sure that I am your biggest cheerleader! There's no reason to do this alone! That's no fun! Along with me, you'll also become part of my fit-fam community that I host right on Facebook so that you're surrounded by like-minded people who are also working toward their health and fitness goals! 

Let's make this the LAST year that you are wishing you had started! Let's just make it happen in 2017. All of the tools are here, waiting for you to take advantage! 

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QUESTION: What if I already subscribe to Beachbody on Demand? 

ANSWER: So easy to get you switched over to this All-Access pass! Just MESSAGE ME HERE

QUESTION: How do I sign up for this new ALL-ACCESS challenge pack and start my journey?

ANSWER: Simply CLICK HERE ! This will walk you through the process of getting signed up. Once you're signed up, make sure to send me a message HERE!

I CANNOT WAIT TO WORK WITH YOU IN 2017 AND HELP YOU GET TO YOUR HEALTHIEST YOU EVER!!

 

How to Have A Healthy Thanksgiving

Yay!!! It’s Thanksgiving time! I love this time of year. From Thanksgiving on through December 31st, there is just something magical that happens to the air. Even down here in warm Florida I just feel this awesome change to the atmosphere. I don’t know if it’s the fond childhood memories I have of the season, the music, the fact that people are more patient and giving, that there are more days off work, or a combination of all of the above. Whatever it is, I just love it!

But for people who are either ultra-health conscious or newly integrating into a healthier lifestyle and are actively working on losing weight and getting fit, this season can actually be really hard. While it’s true a lot of people just throw in the towel this time of year, go all out at the table, and then start working on their health come January 1st, there are still some people who don’t care what the season is….they made a decision to start and get healthy and even though it was October, they were ready and started getting it done. (It’s funny actually - most people who do the traditional “My New Year’s Resolution Is to Lose Weight…” end up saying the same thing EVERY year! There’s a level of non-committal when you’re just going along with what everyone else is doing rather than saying “stuff it” to the fact that it’s the end of the summer and getting it in gear when your mind is telling you to get it done!)

Maybe you’re going to read this and think to yourself “What is this chick talking about? I am NOT trying to watch what I eat on Thanksgiving. Is she crazy?!”

To that I’ll say: This isn’t for you. If you don’t want to hear about how to still live a healthy, balanced life while enjoying the holiday then this isn’t the article for you!

But if you DO care about what you’re doing….if you DO care about keeping up with your good habits….if you DO care about learning how to truly change your lifestyle and not just be on a diet and learn how to really enjoy the special days in life while still being true to your goals and your progress….to you: this article IS for you!

I want to share with you a few tips that you can implement on Turkey Day to ensure that you won’t end the day with guilt, regret, feeling sluggish, and feeling lethargic. While everyone else is falling asleep and feeling like they swallowed a brick, you can still feel energetic and know that you got to have a tasty meal, enjoy time with family, and STILL enjoy the special day!

FACT: Did you know that it’s estimated that people consume 3K-5K calories at the Thanksgiving dinner table? That’s just at the Thanksgiving meal. That doesn’t count what you had for breakfast or a possible snack on your way to your auntie’s house. That’s just during that few hours you’re gathered around the food display! Crazy, right? That many calories in a short amount of time….no wonder we all feel like we could be rolled down the street after dinner!

So here are my TOP TIPS to keep your Thanksgiving day healthy:

FITNESS/ACTIVITY:   

Start your day with some sort of activity! Get your body moving. Wouldn’t you normally be working out on a Thursday? Your body doesn’t know that it’s Thanksgiving. Give it what you’d normally give it! You

don’t have to go to the gym and do a workout….your gym will more than likely be closed anyway; find a great at-home, Tabata-style workout to get into! (Pinterest, anyone?). In less than 45 minutes you could be laying in a puddle of sweat. Organize a game of flag football with your cousins! Great way to start the family banter early! Find an organized Turkey Trot in your area. These are popping up in pretty much every area these days! This is a fun way to get in some exercise in the morning! Don’t forget your hat and gloves – it’s going to be nippy out there! You could even go volunteer a couple hours of your time at a local soup kitchen and help get the afternoon meal prepared. This will keep you on your feet moving before your day gets started!

PRE-THANKSGIVING FOOD:

Don’t starve yourself all day to “save it for dinner”. Not only is this horrible for your body, this is also a guarantee for a nice binge session later. (No, grandma, this isn’t my 4th helping of mashed potatoes…). Have a good breakfast! Eggs, oatmeal, some fruit…. I’ll be having my normal Shakeology to get my body pumping with that good nutrition! Whatever it is – EAT! And eat good! Start drinking water early. Often thirst can be confused with hunger. Keep yourself hydrated early and stick to it as the day goes on!

APP ATTACK

Listen, go easy on the appetizers! Cheese and crackers can literally be eaten ANY day of the year. Spend your pre-dinner time in some fun conversation with your family. Or even help out in the kitchen with the preparation. If you’re not allowed in the coveted kitchen area, bust out a board game with the others in the house. And keep drinking water!

THE MAIN EVENT – TURKEY TIME!

It’s finally time. Everything has been prepared, grace has been said, and everyone is READY! So now what? How do you load up your plate in a way that works for your goals?

1. Use the “smaller plate” method. You can actually save up to 22% on your calorie intake simply by using a smaller plate!

2. Toss the turkey skin! Turkey is a great lean meat! But that skin is no joke! It packs a serious fat punch. Toss it. And don’t just put it to the side on your plate, put it in the trash! You’ll be tempted in 10 minutes to nosh it if it’s sitting there on the side of your taters!

3. Beware the cranberry sauce. This is a “food that fools” as I call it. Easily brushed off as healthy because cranberries are good for you. But cranberry sauce is a huge sugar culprit. Probably more than that pumpkin pie you chose to have for dessert. Have a small portion to be able to add into each bite of turkey.

4. Dish up plenty of vegetables! Your challenge: have your veg be at least a 2:1 ratio over your potatoes! Put as many bright colors on your plate as possible!

5. Limit your sweets! Choose ONE TO TWO desserts and have a small helping of each. There is no reason to have one of EVERY dessert available.

The biggest thing: enjoy your food! Really enjoy your mom's famous stuffing or grandma's famous pumpkin pie. You only get it twice a year; you might as well savor every bite. We have a tendency to eat

fast and not actually savor our food in our society. Really enjoy the tastes of this special meal! Don't associate your Thanksgiving meal with GUILT! Enjoy yourself. Enjoy the food. Enjoy the company. Actually REMEMBER to give thanks....the day is called "Thanksgiving". Take a few seconds to stop and think about how truly blessed you are to have the problem that you have to even talk about the issue of overindulgence on Thanksgiving. That means that you have MORE than enough, which means you're blessed!

AFTER DINNER:

If it's tradition in your house to eat your thanksgiving dinner at the dinner table, leave the table when you're done. Grazing can happen when you linger there. Finish up that board game you started earlier, go outside and play a pickup game of basketball, watch the football game, take a walk. Chat with the family and share lots of laughs. It’s so rare that we get to come together as family and friends in this day and age….don’t waste it grazing the spread of food.

Here's the bottom line, Thanksgiving should be enjoyed. You should not feel guilty about eating a bit more than normal. But it’s all about balance and getting right back into routine after the big day! Don’t treat Friday, Saturday, and Sunday like it’s still Thanksgiving. Get right back into your healthy eating, your exercise, proper sleep, lots of water, all that good stuff! You will be surprised at how much more you’re going to enjoy your Thanksgiving Day if you’re not feeling like you’re going to burst at the seams!

I wish you and your family the happiest of Thanksgivings this 2016!!

Love, Coach Quiana