Wednesday, January 30, 2013
50 awesome pre and post workout snacks!
You asked and I went searching for the best! This website has some of the easiest and healthiest ones! Go check it out :)
http://greatist.com/fitness/pre-post-workout-snacks/
Sunday, January 27, 2013
Clean Eating 101
Many people have been asking me, "What does clean eating mean to me." So here it is.
Clean eating to ME is 90% lean meats, fruits and vegetables, whole grains and 10% indulgences. I do not drink alcohol and I do not eat fast food, ever. I do sometimes have ice cream, Starbucks, chocolate and go out for Chinese, Mexican or Italian with friends, family or co-workers but this is not a weekly occurrence. I usually try to go for different flavors in my protein drinks, protein bars that are chocolate, vanilla and other crazy kinds they have out there to stimulate my taste buds. I have slowly over time tried new vegetables. I learned how to bake my chicken, fish, turkey and beef in different ways so I do not get bored. NOTE: Have fun with SPICES! Most of them have little salt but lots of flavor so you do not get bored. Mrs. Dash is my go to lady because there are currently 8 different kinds that work well on all sorts of lean meats.
One of the biggest things I can tell you is watch your processed foods. Things with preservatives, things that come out of a box, things that come out of plastic packaging and have names on the nutrition label you cannot pronounce. Those are not normal and are not going to be easy for your body to digest.
I eat 5-6 meals a day. When I do cardio twice a day I eat 7 meals because I have a protein shake after every workout. To keep your metabolism moving you need to eat at least 5 meals a day. This does not mean you eat "more" than you would by eating 3 meals a day, you just spread out the three major macros - carbs, fats and protein throughout those 5/6 meals. I posted a previous blog that has my staple grocery list and you can find that here: Staple Grocery List
Do you need to copy exactly what I eat? Absolutely not. I want this to be a starting point for you. Everyone is different and so the foods they like, how they prepare and what they consume will be different but in the end we are all still eating healthy foods. I don't like to give out exactly what I eat and at what times because it is what works for my body. I know researching can be exhausting and there is a lot of bad information out on the Internet BUT I want to be honest when I tell you knowledge is key! It helps to better understand why you are doing this and keeps you interested in it.
Choosing to eat better is a choice. In order to be different you must be willing to make a change. You can stay how you are or give it a chance and it might just surprise you. I do not feel I gave up anything by choosing to eat healthy and cut out the processed, junk and fast food. I spend a whole lot less money at the grocery store (Despite what people lead you to believe), I can get many of my items straight out of the ground and from local farms AND my skin, hair, nails have never been so healthy. When you fuel your body with the correct things you sleep better, have more energy for family/friends and hobbies.
Again, do your research and give it a shot. It is worth it. Maybe you do 80/20 or even 70/30. Just hit up the gym a few times a week, cut out eating some of the fast food which most of the time is not what they lead you to believe it is anyway and make yourself a priority.
Have a great week everyone. Remember to pay it forward.
Clean eating to ME is 90% lean meats, fruits and vegetables, whole grains and 10% indulgences. I do not drink alcohol and I do not eat fast food, ever. I do sometimes have ice cream, Starbucks, chocolate and go out for Chinese, Mexican or Italian with friends, family or co-workers but this is not a weekly occurrence. I usually try to go for different flavors in my protein drinks, protein bars that are chocolate, vanilla and other crazy kinds they have out there to stimulate my taste buds. I have slowly over time tried new vegetables. I learned how to bake my chicken, fish, turkey and beef in different ways so I do not get bored. NOTE: Have fun with SPICES! Most of them have little salt but lots of flavor so you do not get bored. Mrs. Dash is my go to lady because there are currently 8 different kinds that work well on all sorts of lean meats.
One of the biggest things I can tell you is watch your processed foods. Things with preservatives, things that come out of a box, things that come out of plastic packaging and have names on the nutrition label you cannot pronounce. Those are not normal and are not going to be easy for your body to digest.
I eat 5-6 meals a day. When I do cardio twice a day I eat 7 meals because I have a protein shake after every workout. To keep your metabolism moving you need to eat at least 5 meals a day. This does not mean you eat "more" than you would by eating 3 meals a day, you just spread out the three major macros - carbs, fats and protein throughout those 5/6 meals. I posted a previous blog that has my staple grocery list and you can find that here: Staple Grocery List
Do you need to copy exactly what I eat? Absolutely not. I want this to be a starting point for you. Everyone is different and so the foods they like, how they prepare and what they consume will be different but in the end we are all still eating healthy foods. I don't like to give out exactly what I eat and at what times because it is what works for my body. I know researching can be exhausting and there is a lot of bad information out on the Internet BUT I want to be honest when I tell you knowledge is key! It helps to better understand why you are doing this and keeps you interested in it.
Choosing to eat better is a choice. In order to be different you must be willing to make a change. You can stay how you are or give it a chance and it might just surprise you. I do not feel I gave up anything by choosing to eat healthy and cut out the processed, junk and fast food. I spend a whole lot less money at the grocery store (Despite what people lead you to believe), I can get many of my items straight out of the ground and from local farms AND my skin, hair, nails have never been so healthy. When you fuel your body with the correct things you sleep better, have more energy for family/friends and hobbies.
Again, do your research and give it a shot. It is worth it. Maybe you do 80/20 or even 70/30. Just hit up the gym a few times a week, cut out eating some of the fast food which most of the time is not what they lead you to believe it is anyway and make yourself a priority.
Have a great week everyone. Remember to pay it forward.
Sunday, January 13, 2013
Shaun's Story + an OFFER!
A little about me...
I grew up the skinny tall kid. I joined the Navy at 19 and up until 2 years ago I never even touched a weight. But I decided there needed to be a change! I immediately started researching and changing my life. Countless hours and endless excel spread sheets later I was on the road to my future. By my hard work and determination and the right guidance I was ready to pick my first bodybuilding show. At the time I had 11 weeks until the show and I was sitting at 200lbs. In those 11 weeks I dropped down to 145lbs and i was shredded to the bone! I ended up placing 5th out of 12 people and even the judges told me they had never seen someone look that good at their first show. I had always been told I would never be good enough or never be big enough...I was told I didn't have the right "frame" for it...but I didn't let that get me down. The time had come to where I knew this would be my lifestyle...that's right NOT my hobby, my LIFESTYLE! Since then I've been helping people change their life one diet at a time.
At this time we will be offering our services. We have 6 spots left open for the next month as I will only be doing a certain number each month. I want to be able to personally push each and everyone of you to a better and healthier lifestyle! If you're interested in beginning the journey to a NEW YOU, then send us an email at Rfultonfitness@yahoo.com and we can get you started right away!
Thanks for all the support everyone!!
Shaun
I grew up the skinny tall kid. I joined the Navy at 19 and up until 2 years ago I never even touched a weight. But I decided there needed to be a change! I immediately started researching and changing my life. Countless hours and endless excel spread sheets later I was on the road to my future. By my hard work and determination and the right guidance I was ready to pick my first bodybuilding show. At the time I had 11 weeks until the show and I was sitting at 200lbs. In those 11 weeks I dropped down to 145lbs and i was shredded to the bone! I ended up placing 5th out of 12 people and even the judges told me they had never seen someone look that good at their first show. I had always been told I would never be good enough or never be big enough...I was told I didn't have the right "frame" for it...but I didn't let that get me down. The time had come to where I knew this would be my lifestyle...that's right NOT my hobby, my LIFESTYLE! Since then I've been helping people change their life one diet at a time.
At this time we will be offering our services. We have 6 spots left open for the next month as I will only be doing a certain number each month. I want to be able to personally push each and everyone of you to a better and healthier lifestyle! If you're interested in beginning the journey to a NEW YOU, then send us an email at Rfultonfitness@yahoo.com and we can get you started right away!
Thanks for all the support everyone!!
Shaun
Saturday, January 12, 2013
My personal top 10 things to remember when getting started!
10 Starting points
Now these aren't in "order" but are just great things to consider when starting out!
1. Make a realist goal. Break it down into manageable smaller goals and set rewards for them. A new pair of running shoes, a outfit, a vacation, a Mani/pedi or something out of the ordinary for you! It keeps you motivated.
2. Make a motivational board. A picture of you when you were at goal size, quotes, photos or whatever you'd like. I printed off quotes and put them everywhere! Bathroom mirror, my dresser, in my car and desk at work. Just little reminders!
3. Get a workout partner or accountability partner. Someone to support you and kick your butt to hit the gym on days you don't want to go!
4. Clean out your pantry, fridge and freezer. If you don't have the temptations around it is so much easier not to cheat. It teaches you control and honestly I didn't want that ice cream or chocolate bar bad enough to get up, drive to the store and back just to have 5 seconds of happiness.
5. 6 meals a day is key! Think "this months diet is next months body"!
6. Fail to plan is a plan to fail. Period. Meal plan, prep your meals for a few days at a time, portion size in advance your snacks, vegetables and fruits. Leads you less to choose bad options and for those of you on the go? Life saver!
7. Never eat less than 1200 calories. Starving yourself will not get you the body you want. Maybe temporary but that is not a sustainable way to live. The weight will come back. Myfitnesspal and many other apps are available for you to track your foods, gives you daily calorie intakes and your carb, fat, protein, etc of what you are consuming. You can add in your workouts and it gives you more calories to eat. Please don't starve yourself. You will find yourself eating less BUT more often living this kind of healthy life but you will see its so much better for you!
8. It takes 21 days to make a habit. Don't give up. 21 days is nothing in the grand scheme of things. I promise you it does get easier!
9. Take before pictures AND measurements. It is most common for women to lose water weight quickly and then plateau on the scale. Don't believe it! The tape measure doesn't lie! You'll be converting fat to muscle, which ways more BUT takes up less space! So you're technically shrinking. Don't give up! It's worth it! Oh and do these both monthly!
10. Oh the cellulite and stretch marks question. I have one piece of advice- embrace them. Cellulite = layer of fat on your body. As you "firm and tone" with a balanced diet and "cardio/strength training regime" it will go away. Stretch marks- use lotion daily. I have them and plan to post a photo soon. But when I am tan they look fainter. They will never go away, it's damage to your skin BUT you can help it along. It's who you are and realize how far you've come!
And I'll sneak in a #11. Please please please please PLEASE Women don't be afraid of the weights. They are your FRIEND! And when done correctly and paired with healthy eating- you'll see a massive change in your body shape! I promise :)
Ok and one more. You didn't gain the weight in one day, one week or one month and you won't lose it in that amount of time. Make it a lifestyle change. Start slow and one thing at a time so it doesn't become so overwhelming NOR come back later. I'm here for support and so are thousands around you or I wouldn't have 5,000 likes in less than a week. We are here for you and want you to succeed! ONE DAY AT A TIME!
Now these aren't in "order" but are just great things to consider when starting out!
1. Make a realist goal. Break it down into manageable smaller goals and set rewards for them. A new pair of running shoes, a outfit, a vacation, a Mani/pedi or something out of the ordinary for you! It keeps you motivated.
2. Make a motivational board. A picture of you when you were at goal size, quotes, photos or whatever you'd like. I printed off quotes and put them everywhere! Bathroom mirror, my dresser, in my car and desk at work. Just little reminders!
3. Get a workout partner or accountability partner. Someone to support you and kick your butt to hit the gym on days you don't want to go!
4. Clean out your pantry, fridge and freezer. If you don't have the temptations around it is so much easier not to cheat. It teaches you control and honestly I didn't want that ice cream or chocolate bar bad enough to get up, drive to the store and back just to have 5 seconds of happiness.
5. 6 meals a day is key! Think "this months diet is next months body"!
6. Fail to plan is a plan to fail. Period. Meal plan, prep your meals for a few days at a time, portion size in advance your snacks, vegetables and fruits. Leads you less to choose bad options and for those of you on the go? Life saver!
7. Never eat less than 1200 calories. Starving yourself will not get you the body you want. Maybe temporary but that is not a sustainable way to live. The weight will come back. Myfitnesspal and many other apps are available for you to track your foods, gives you daily calorie intakes and your carb, fat, protein, etc of what you are consuming. You can add in your workouts and it gives you more calories to eat. Please don't starve yourself. You will find yourself eating less BUT more often living this kind of healthy life but you will see its so much better for you!
8. It takes 21 days to make a habit. Don't give up. 21 days is nothing in the grand scheme of things. I promise you it does get easier!
9. Take before pictures AND measurements. It is most common for women to lose water weight quickly and then plateau on the scale. Don't believe it! The tape measure doesn't lie! You'll be converting fat to muscle, which ways more BUT takes up less space! So you're technically shrinking. Don't give up! It's worth it! Oh and do these both monthly!
10. Oh the cellulite and stretch marks question. I have one piece of advice- embrace them. Cellulite = layer of fat on your body. As you "firm and tone" with a balanced diet and "cardio/strength training regime" it will go away. Stretch marks- use lotion daily. I have them and plan to post a photo soon. But when I am tan they look fainter. They will never go away, it's damage to your skin BUT you can help it along. It's who you are and realize how far you've come!
And I'll sneak in a #11. Please please please please PLEASE Women don't be afraid of the weights. They are your FRIEND! And when done correctly and paired with healthy eating- you'll see a massive change in your body shape! I promise :)
Ok and one more. You didn't gain the weight in one day, one week or one month and you won't lose it in that amount of time. Make it a lifestyle change. Start slow and one thing at a time so it doesn't become so overwhelming NOR come back later. I'm here for support and so are thousands around you or I wouldn't have 5,000 likes in less than a week. We are here for you and want you to succeed! ONE DAY AT A TIME!
A Thank you to YOU
I just want to let all of you know who have seen my progress photos and liked my page and are motivated to change your lives a huge thank you. You have no idea what it meants to me to see how many lives I have touched in such a short amount of time. I have almost finished reading every single one of your messages and responded personally. I apologize it's taken so long to get back to all of you, I had no idea so many people would be interested! I have written a few blogs and set them up to automatically post one each of the next 5 days. I hope you enjoy them, that they answer the questions so many of you have had and continue to inspire and motivate you to make a change to healthy living. I can tell you it won't be easy but it will be the best thing you ever do for yourself. You all deserve a pat on the back for #1 acknowledging that a change needs to be made and if I can be the person who pushes you, it literally brings joy to my heart! I wish you all the best of luck and come stop by the page, shoot me a message or read some of the tips on this blog when you're having a bad day. We all get them! Trust me I had a bunch but when you continue every single day to be better than you were the day before, that is when champions are made!
Becky
My Heart Rate Monitor watch - the Polar FT7
For those of you asking about my Polar watch! It's the FT7. It's a Heart Rate monitor. You wear a strap around your chest and it measures your HR and based on your weight and height it gives you an accurate calorie burn. You can pick them up at a sporting goods store but I've heard it's cheaper on Amazon! They have tons of models so definitely do research which is best for you. Mine was a gift when I hit my goal weight but it is perfect for me now. Eventually I will upgrade! Hopefully that helps some of you out! :)
Wednesday, January 9, 2013
Daily supplements
Supplements - many of you have asked what I take and where I get it from. Hope this helps :)
On a daily basis I take
fish oil
biotin- helps your hair and nails growth
vitamin B complex
vitamin D -for energy because in the winter most people do not get enough
multi vitamin - (the women's target brand)
I am going on fat burners again next week and I can recommend from my own experience a year ago; Oxy elite pro but they are not cheap, about $50. (Granted that was back in Feb of 2012) Entirely worth it, but you may just want to get your eating and exercise started first. (Because the KEY to the fat burners success is a good healthy diet and regular exercise. There is no "magic" pill. I had a none existent metabolism and it was what jumpstarted me. If you are going to make the complete change I say go for it and try them but talk to your dr first if you take any medications AND gauge how you feel.
They DO NOT WORK FOR EVERYONE.
Daily the protein I currently use is MP Combat and I use Mp Assault as a pre workout but during my initial journey I never used a pre workout. I buy my protein and pre workout from bodybuilding.com because it gets to me quickly. 1 scoop of protein into 8 oz of almond milk. Most people use water but I just... Can't handle that!
The rest of my vitamins I buy from Walgreens or Target depending on what coupons and sales I see when I'm running low. I have a week long pill box that I keep them in and take them first thing in the morning.
Everyone has different preferences and you may need to experiment. You know your body best and it my be best to speak with your doctor too.
On a daily basis I take
fish oil
biotin- helps your hair and nails growth
vitamin B complex
vitamin D -for energy because in the winter most people do not get enough
multi vitamin - (the women's target brand)
I am going on fat burners again next week and I can recommend from my own experience a year ago; Oxy elite pro but they are not cheap, about $50. (Granted that was back in Feb of 2012) Entirely worth it, but you may just want to get your eating and exercise started first. (Because the KEY to the fat burners success is a good healthy diet and regular exercise. There is no "magic" pill. I had a none existent metabolism and it was what jumpstarted me. If you are going to make the complete change I say go for it and try them but talk to your dr first if you take any medications AND gauge how you feel.
They DO NOT WORK FOR EVERYONE.
Daily the protein I currently use is MP Combat and I use Mp Assault as a pre workout but during my initial journey I never used a pre workout. I buy my protein and pre workout from bodybuilding.com because it gets to me quickly. 1 scoop of protein into 8 oz of almond milk. Most people use water but I just... Can't handle that!
The rest of my vitamins I buy from Walgreens or Target depending on what coupons and sales I see when I'm running low. I have a week long pill box that I keep them in and take them first thing in the morning.
Everyone has different preferences and you may need to experiment. You know your body best and it my be best to speak with your doctor too.
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