You know the scenario. You arrive home after a long day at work, your energy is sapped, you’re hungry, and you have a restaurant delivery app on your phone. Recipe for diet disaster. The good news is in the same time it takes for a delivery person to reach your door, you can be enjoying your own meal, prepped in advance. Here are some tips on how to make that happen.
1. Plan Them Out
Make a list of your favorite healthy foods and decide what you’ll eat for every snack and meal. Once you have a few meal prep menus in your arsenal, you can rotate them to keep things interesting.
2. Avoid Temptation
Not having junk food in the house means not having to use your willpower to avoid it. Stick to your shopping list.
3. Keep It Simple
Save time by choosing meals and snacks that don’t require a lot of time to put together. Fresh fruit, hard-boiled eggs, pre-cut veggies with prepared hummus. These are all excellent choices.
4. Cook for a Week
Set aside some time on the weekend and cook for the whole week. This will make good use of your time and cut down on your utility bill. And imagine, your dishes for the week will be ready to go! A big stress relief for you.
5. Mix Things Up
It can be tempting to eat the same meals every day but that gets boring. Give yourself options. This can be as simple as choosing different proteins for your salads each day, or eating chicken with vegetables three nights of the week, and fish or tofu with vegetables the other two.
6. Food Storage Containers Are Helpful
Food containers of various sizes can make a world of difference. It’s a good idea to choose one container type and buy several that stack and store neatly.
7. A Little Goes a Long Way
Any food prep is better than no food prep. Do what works for you. If the only thing you want to prep each week are hardboiled eggs, start there. Don’t get bogged down in thinking it must be done a certain way.
8. Give It Some Time
Food prep is about making your life easier. It takes a little effort and time upfront but it is worth it. It is so rewarding to open the refrigerator door and see healthy delicious meals and snacks ready to eat. Start slowly and build good habits.
It’s one of the age-old challenges of the gym. How to add muscle without bulking up so much you look like Hans or Franz? Worry not. We can pump you up, but in a lean way. Just follow these suggestions.
- Lift Three Days a Week for 30 Minutes. But don’t just start lifting randomly. Check in with a Snap Fitness trainer first. Lifting requires correct posture and positioning, and the best way to tighten and tone without bulking up is through high repetitions and low weights. Ask a trainer for guidance before you get started.
- Rest. This is almost as important as lifting. Make sure you give yourself a day in between sessions to give your muscles time to rebuild and strengthen. Do some cardio in your off days to stay toned.
- The Goal Is To Fail. Muscle fatigue is the name of the game. When you do your reps, you want to push your muscles until they can no longer do the lift. This should happen after your third set. The result is you will tear and rebuild a leaner physique with this method. It works!
- Drink Plenty of Water. A good rule of thumb is 16 ounces of water per every half hour of a lifting session. Muscles that are hydrated perform better. Simple as that.
- Try Compound Exercises. These are exercises that work more than one muscle at a time, which is good for building lean muscle. Try working in some push-ups, burpees, walking lunges, plank poses and kettle ball workouts.
- Eat Smart. Be strategic about your food choices. Keep in mind the following. Eat a breakfast that is between 300 and 600 calories within 90 minutes of waking up. Your muscles will not be told to store fat, and you will get a leaner body. Eat a meal two hours before you work-out. Try to schedule lunch or a large snack so that you will have enough time to digest and use the calories as you train. Eat a protein rich snack after your workout. A high-protein snack that includes low-fat cottage cheese or yogurt, almond butter, whey powder, eggs, fish or poultry will help to heal muscles quickly.
- Sleep. After a work-out, your muscles use the nutrients and water you’ve ingested during the day to help you build and grow lean muscles while you sleep. Get those zzzzzz’s.
1. Stay optimistic
2. Remember, there will always be people who like you and people who don’t. Don’t waste your time worrying about those who don't.
3. Recognize and acknowledge your own worth and give yourself credit when deserved!
4. Figure out what you need, compared to what you want.
5. Clear negative people from your life.
6. Work on strengthening your weaknesses.
7. Do your very best!
8. Enjoy each day to the fullest.
1. Hands-Free Experience
Fitness gadgets and wearables are hands-free. Meaning you can track your fitness and sleep experience without the hassle of annoying cords, or holding something throughout your workout. Being hands-free improves your overall experience
Unless you know exactly how many steps you take in a day, how many calories you burn, or how many hours of sleep you get each night, it’s difficult to keep track of how you are doing! Fitness gadgets and wearables provide awareness to all of these things, allowing for a better understanding of how your body is functioning, and what you need more or less of.
No one is better competition than yourself! Keeping up with the number of steps you take, calories you burn, or how often you get to the gym is a great way to stay motivated! A little self-competition doesn't hurt every now and then.
4. Improved Sleep
One of the best features of fitness gadgets and wearables is allowing you to monitor what kind of sleep you get, and how much! This is very eye-opening at first, but when your sleep starts to improved you will be forever thankful!
The fitness industry is always coming out with new ways to make the most of your workout, pre-workout and supplements included. But what does pre-workout and workout supplements contain and how do they really work?
Pre-workout supplements may not make you faster, bigger, or stronger, but they’ll make you feel like you are. Many of the active ingredients in these supplements increase blood flow, heart rate, and focus!
Pre-workouts normally contain caffeine, amino acids, vitamin B3, as well as unhealthy artificial ingredients.
Having small amounts of caffeine before a workout has been shown to have positive effects, such as being able to lift more weight, maintain better focus, and in some cases even run faster. However, too much caffeine can be bad. Many pre-workout supplements contain high levels of caffeine so monitor your caffeine intake if using pre-workout or other supplements.
The amino acids found in pre-workout differ, but normally are healthy when taken in the correct dosage. Vitamin B3, found in some pre-workouts, have been shown to help treat high cholesterol levels, help clogged arteries, and benefit heart health. However, if consumed in large amounts it can cause liver problems and increase blood sugar.
The artificial sweeteners and additives found in pre-workout can cause a variety of symptoms from upset stomach, abdominal pain, and can even be precursors to diabetes.
Rule of thumb: If you enjoy taking pre-workout, make sure to read the ingredients and never take more than the recommended dose.