KEY THINGS TO GET YOU STARTED DOWN THE RIGHT PATH

Anytime you start a new exercise routine it is key to make sure you are doing a few key things!  The number 1 most important thing is that you need to eat enough.  You need to make sure you are fueling your body with good food choices and proper nutrition to get you through the day.  Chances are if you are hungry, tired or lacking energy you are not eating enough food and/or the right kind of food!

One of the great benefits of eating clean is that you are going to be eating a lot more but don't let that scare you.  For example 6 egg whites sounds like a lot but it is only 99 calories.  Not very much at all.  You are going to be eating more nutrient rich and dense foods, which will fill you up and keep your body fueled properly until your next meal.  

Here are some helpful tips:

1. Eat your first meal within an hour of waking.  If you are like me and workout first thing in the am you have 2 choices.  You can have something small when you wake up like a banana and a glass of water or you can drink your pre-workout formula and get your sweat on.  I prefer the second option!  Immediately following my workout I shower and head to the kitchen to make myself a clean breakfast.  Which usually consist of oatmeal and egg whites. 
2. Plan ahead.  Designate a food prep day!  I recommend you do this religiously every Sunday.  I may not get it all done in one day but I do make the time to plan out my meals.  I pre-portion my snacks, and lunches.  I have my food ready to go so that I am never left in a position where I have to make a bad food choice.  Planning ahead is the KEY to success!!  
3. Measure and weigh everything whenever possible.  Purchase measuring cups and a kitchen scale if you do not have the 21 day fix portion containers!  It's so hard to know exactly what a proper portion size is.  So take some time to weigh your food, measure out 4-6 oz meat, 2 cupped handfuls of fruits and veggies and 1 cupped handful of starchy carbs so you know what it feels and looks like!  It will greatly improve your success with your diet.  
4. Eat every 3 hours (usually 5 to 6 times a day) This is the secret to speeding up your metabolism!!!  People who eat small frequent meals throughout the day paired with a complex carb (fruits and veggies) and a protein are less likely to over eat and do not have spikes in blood sugar levels throughout the day.  When you make a point to eat every 3 hours you are constantly fueling your body with energy! 
5. Drink lots of water!!!!  I always have my refillable water bottle beside me!  If not, then I grab a bottle of water.  You can add some lemon, orange, cucumber or berries to flavor your water.  But hydration is key to keeping your metabolism burning.
6. Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy digestion. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
7. Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!
8. No starchy carbs after 7 pm or at least 3 hours before bed. Starches are complex carbohydrates that can be excellent sources of energy for your body.  Which is why you do not need them right before bed. At bedtime your body needs to be processing and digesting everything and not get a spike of energy.

As always if you need any help designing an eat clean and fitness program to meet your needs, I would be glad to point you in the right direction!  I'm here to help at any time and it truly is my passion so don't be afraid to speak up and ask! Email me now: funfitdynasty@gmail.com