Intentional Fitness

Are Sneaky Snacks Sabotaging Your Success?
All those little bits and pieces that you eat throughout the day add up quickly. If you're having trouble losing weight it could be that you are underestimating your daily caloric level by not counting all of those handfuls of pretzels, hunks of cheese, quarter sandwiches left by your kids, and squares of chocolate that you snuck at midnight. Limit you're eating to three meals and two snacks and skip all of those food fragments that might come your way. If you want to lose weight, you're eating must be intentional and uniformed. For more great tips please like and follow and drop me a message if you'd like to work with me as your trainer.

Abs In 8 Minutes
Check out this quick ab workout that you can do anywhere.

Don't Use Exercise to Burn Off Yesterday's Bowl of Ice Cream!
Not only does it create a negative relationship between your food and exercise, but it is not very effective. I have to do over 2000 jumping jacks to burn off the calories in one bowl ice cream. Not very practical or enjoyable. Instead, use exercise to improve your mental and physical health and make good choices a majority of the time. Then you can enjoy the occasional treat and still reach your goals and not feel guilty. Do you want more great information on how to stay healthy and strong then please like and follow.

Caloric Density
Knowing the caloric density of a food is essential for weight-loss. A large plate of ground turkey and rice can have the same number of calories as a small bowl of mixed nuts. If I focus on eating foods that are calorically dense like mixed nuts, my chances of over eating are great. Instead, focus on eating foods that are nutritionally dense but also take up a lot of volume like the turkey and rice. That way, I will stay full longer will be less likely to overeat. Tracking your calories on your phone is the best way to know exactly how calorically dense of food may be. Otherwise I'm probably just guessing. Taking a few extra minutes to track your food can save you hours or weeks or months of heartache and disappointment. For more great tips, please like and follow and drop me a message if you'd like to work with me in person or online.

Full Body Band Workout
Check out this workout that you can do anywhere as long as you have an anchor and a band. Shouldn't take more than 30 minutes to blast the whole body on this workout. Please like and follow to get some more great workouts and drop me a message if you'd like to work with me one on one

Healthy Granola
4 cups old-fashioned oats
1 1/2 cups pecans
1 teaspoon salt
1/2 teaspoon cinnamon
1/2 a cup melted coconut oil
1/2 cup honey
1 teaspoon vanilla extract
Mix ingredients. Bake at 350° for 25 to 30 minutes.
Here's a good healthy treat. Must use moderation when eating since it is high in calories.
Sprinkle 2 tablespoons on Greek yogurt for healthy snack.

How to Enjoy Your M&Ms Guilt Free
When I need to satisfy my cravings, I can pair my M&M's with a high volume, high fiber food like an apple. The volume of the apple will allow me to control how many M&Ms I eat. I can satisfy both my physical and emotional hunger with one snack. Adding a small serving of a high protein food like Greek yogurt would be even better. This little hack can help you enjoy your treats guilt free. For more great tips and how to enjoy your food and meet your fitness goals please like and follow.

Good or bad?
Instead of labeling food as
good or bad, categorize your food according to how it helps you reach your goal. Peanut M&Ms are calorically dense and have very little nutritional value but they make me make you happy but they are easy to . Apples provide us with a lot of volume and fiber, but they still have sugar in them. In the end, majority of my calories should come from foods like apples that are high in volume and packed with nutrition. If I can do this, then I can enjoy some of the foods that might be higher in calories without feeling guilty.