Fit Warrior Girl is a 501(C)(3) non profit organization dedicated to fundraising to help other warriors in their journey. We are dedicated to spreading cancer awareness, teaching illness prevention and sharing our knowledge on how to live a healthy fit lifestyle.
- So you want to get healthy! - You have decided that it is time to get healthy and you don’t know where to start. Some of us can go cold turkey and make a change overnight and for some of us its a slow process. Losing weight and becoming healthy requires a lifestyle change, there are no quick fixes, the truth is that the process is not easy, it is not glamorous and it definetely is not quick. If someone tries to sell you a product that promises fast, quick and easy results, run as fast as you can and away from them, you will be wasting your money and possibly risking your health. If you really want to make a lifestyle change start by eating more fruits and vegetables and lean meats. Start by moving your body at least 30 minutes a day and slowly increase your activity as your body starts adjusting to being moved. Get rid of the junk food and the late night snacking, your waistline will thank you for it. Take these simple steps to get started, invest in you and your health. Stock your kitchen with healthy foods such as fresh fruits and vegetables and lean meats such as chicken, fish, lean beef, water packed tuna and healthy carbs such as grains, wheat pasta, yams, sweet potato, brown rice, quinoa and oats. 2. Stay away from processed foods 3. Make a meal plan, prepare your healthy meals using a ratio of 1 lean meat, 1 vegetable and 1 carb. Eat fruits and lean yogurts as snacks. 4. Pack your lunch daily, part of your lifestyle change is being prepared and eating healthy meals throughout the day. If you are not prepared your body will go into starvation mode and the binge eating monster will take over. Next thing you know you will be doing the walk of shame to the trash can with all the empty junk food wrappers and containers and a bloated belly to go with it. You know you’ve been there, don’t deny it, we all have. 5. Hide tempting foods! so you have vowed to eat healthy and your spouse and kids are not sure they are ready to go cold turkey with you, give them time, I told you its a lifestyle change and a slow process. If there are foods that you absolutely cannot resist then stop buying them. If you have other family members on different dietary needs as you that is ok, if you do continue to buy the ice-cream and cereals and chocolate we will address that later but for now I will give you a break and suggest you tell the kids or your spouse to lock them up far away from you, you think I am kidding? In my home my son has to hide the chocolate from me, hey I am only human, I am not claiming to be a perfect fitness girl. 6. Talk to your Doctor, tell your Doctor you want to make a lifestyle change and lose weight, ask your Doctor what she or he recommends is a healthy weight for you, some medical offices have nutrition classes you can sign up for at a nominal fee or free depending on your medical plan and Doctor’s health assessment of you. All you have to do is ask!! 7. Schedule your exercise. I can’t tell you how many times I have to plan my week and try to fit my workouts in. Between work and my son’s after school activities coupled with dinner and homework there is not much time left in a day. There are times where I find myself at the gym close to midnight knowing I have to wake up early the next day, this happens when I fail to plan my workouts. I have a gym membership but also basic exercise equipment at home, I sometimes fit my workout at home in the garage, do lunges while my son is in the shower etc etc you get the point. The reality is that you have to put in the work, I exercise and eat healthy because I want to live a longer life, the odds are clearly against me and I do not want to add fuel to my fire by living an unhealthy lifestyle. I do it for my family because in the end I have to be here for them, I refuse to be a burden and subject them to my health issues and physical limitations. Don’t kill yourself with food and a sedentary lifestyle, dig up your survivor instinct and get to work. Your kids and family deserve a healthier you.
- Going out to eat - How do you resist the bread basket at a restaurant? You chew on your napkin, you bite your lower lip or you grab your kid’s arm and bite on it. Yes these all are true scenarios in my life. It is so hard to stay on a healthy diet plan and go out to eat, so how do you deal with it? Well in order to be successful when trying to lose weight and make permanent lifestyle changes you have to ask for support. You have to tell your family and friends of the changes you want to make and get them on board with you. I find that once you state to them the reasons for wanting to get healthy, they will be more then accommodating to your needs. Sometimes they will let you pick out the restaurant. Do your research before hand and go online and look at the menus of the local restaurant’s in your area, most restaurants have a healthier choice section on their menu. Plan ahead, if you know which restaurant you will be going to, pick your meal before you get there, if that is not a possibility then make the best healthy choice from the menu. You can also ask the waitress or waiter to substitute food items and to omit the butter and heavy sauces in some meals. Somethings that work for me are to not skip any meals prior to my planned going out to eat event which is usually a birthday celebration. I also like to order a side salad so I have something to eat while everyone is eating from that evil bread basket. I like to pout and throw the bread basket to the other side of the table as I yell that life is so unfair. By the way I am allergic to gluten, how fancy do you think I am now!!??? I know I know some avoid gluten because it is a trend but the struggle is real for me, my skin breaks out into a rash and my lips swell up like I just got out of the Doctors office with lip injections, sometimes when I want my lips to be fuller I take a piece of bread and rub it all over my lips and apply lip gloss, Kyle Jenner has nothing on my lip plumping methods!!! So next time someone says “hey lets go out to eat and catch up” don’t cringe and cry and make up excuses as to how you have to wash your hair that night, there is no need to be a social outcast. Plan plan plan and you will not have to cry cry cry when you eat the whole bread basket and have to unbutton your pants after dinner, and no you are not allowed to wear yoga pants to dinner to solve that issue.
- Don’t put me down for cardio - When my fitness coach increased my cardio, I kicked and screamed. I love running and I do it at my own pace but coach says I have to do HITT cardio, I said, I can do that!! who do I have to HIIT!??. Well it turns out violence is frowned upon at my gym. HIIT is High Intensity Interval Training, its a popular training method used to burn more fat. HIIT can be applied to any form of exercise, running, elliptical, exercise bike and the list goes on and on. It is considered more effective then normal pace cardio because the intensity of the exercise is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat. HIIT has also been credited with the ability to increase your metabolism. The method of HIIT I use is that I begin my exercise with 3 minutes at a moderate pace then I increase my pace to an all 10 level for 1 minute then I go back to 3 minutes of moderate pace and I repeat this cycle for 45 minutes. Next time you are at the gym or going out for a run try a HIIT workout!!