Quick Tips & a Sunday Funny!

Here are some quick healthy tips I do my best to live by:

• Find healthy foods you love and work with those
• Find an exercise you enjoy-if you don't like it-you wont do it
• Exercise for 45-60 minutes 5-6 days a week and make sure your working hard! A leisurely stroll around the block for 20 minutes 3 times a week isn't going to get you results. 
• DON'T ignore strength training-we need it! 
• Do not work the same muscle groups two days in a row (abs are an exception) 
• Cut out "white" foods (mayo, full fat dairy, white pasta, white rice, white bread) most white foods are refined - the nutrients have been removed.
• Aim for your body weight X 10 for your caloric needs (ie 150 lb person should consume 1,500 calories a day). BUT most people should not exceed 2,000 calories a day and do not under 1,200
• Read food labels-check sodium, sugar, HFCS, calories, fat, etc!
• Cut out fast food. Prepare your meals based around fresh fruits and vegis and lean proteins.
• Eat enough food. Don't use this as an excuse to overeat but know that undereating will come back and bite you. Your body will store more fat and not function properly without proper nutrition. You will end up binging when you deny yourself too much.
• Drink plenty of water
• Find a support or motivation group- a friend or spouse in real life or an online forum/ group/ blog etc. to help motivate you and keep you accountable
• Logging your daily food & water intake and/or exercise routine is a very helpful tool for many
• Raw or steamed vegis are your best choice, grilled & baked are next best. Boiling drains nutrients! 
• Fresh or frozen fruits & vegis give you the best nutritional bang for your buck!
• Eat whole grains: brown rice, whole wheat pasta, bread, and tortillas. Read the label and make sure whole grain or whole wheat is the 1st ingredient on the label.

Head on over to Fitness For the Rest of Us & enter to win Mindy Mylrea's All Out Cardio DVD courtesy of Collage Video!