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Customizing your Workout


It is hard to stay away from guilty pleasures like French fries, brownies, pizza or hamburgers; however, those foods are not always a bad thing. One of the first steps in becoming more fit and gaining better eating habits is also having a cheat day or a cheat meal. Taking a cheat day will not only calm your nerves but also will eventually improve your chances of choosing an apple over a cookie, because you know that you eventually have your cheat day. But with cheat days come consequences that you will have to make up for with healthier choices. However, sometimes the healthier choices aren’t as “disgusting” as they appear to be.

“Mini-Meals”

Greek Yogurt and Raspberries: great combination of healthy fats, fiber and protein to fill you up. Also raspberries, which are high in Vitamin C, increase your body’s fat-burning ability.

Grapes and Nuts: A handful of grapes and nuts together create long-lasting energy and are filled with natural sugars, fiber, healthy fats and protein.

Kind Bars: A diet rich in whole grains can help you burn fat, and Kind Bars meet one-third of your daily whole grain needs. Kind Bars are gluten-free. However they have a lot of sugar content, so be mindful of what other sugar you are planning on eating.

Veggie Plate: Cucumbers, olives, carrots, celery and hummus are all high in fiber, low in fat and pair perfectly for a snack that feels more like a meal that’ll keep you full for longer time.

 

“Post Workout Foods”

Whole wheat toast with peanut or almond butter with sliced bananas and cinnamon: contains complex carbs that will keep you moving. Adding fruit gives you extra energy. Cinnamon has also been shown to stabilize blood sugar and improve brain function.

Watermelon: buffers muscle fatigue, which allows you to push harder while training.

Apple wedges and banana with almond butter: bananas are very rich in fast-acting carbohydrates that provide energy and also supply potassium. This is perfect for working out because your body’s potassium level drops when doing physical activity, and this snack will help maintain muscle and nerve function.

Egg whites: contain four grams of protein and no fat.

Fruit smoothies: packed with high-quality protein, can be rapidly digested and have the key combination of simple and complex carbohydrates. They provide a steady stream of energy throughout a workout.

Coffee: Caffeine generates more energy, slows down fatigue and increases the rate of fat-burn.

 

“Post-Workout Foods”

Grilled Chicken and Mixed Vegetables: contain lean protein and carbohydrates with fill you up without making you feel bloated. Veggies in olive oil are also a great option.

Chocolate Milk: filled with carbs and protein for muscle recovery, water content to replace the fluids you lost in your workout and sodium and sugar to help you recover faster and regain energy.

Salmon and Sweet Potato: packed with protein perks and salmon has bioactive peptides which play a role in lessening inflammation and regulating insulin levels.

Whole-Wheat Wrap with Turkey and Veggies: Grains, fiber, and veggies replenish your body’s loss of energy and keeps your blood sugar levels steady.

Avocados: Avocados provide a healthy fat to restore your energy and carbohydrate levels you have lost during your workout.

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Customizing your Workout