Tag Archives: diet

4 Awesome fitness tools that will jump-start your fintess routine

4 fitness tools

Below are 4 amazing apps / tools that will jump-start your weight loss or fitness routine. To find them go to your app store on your mobile phone and search for the name of the app then press download.

1. Fitness pal
Fitness pal gives you a calculated calorie goal based off of your goals and current weight. Logging in everything you eat really helps put things in perspective and you see what’s working and what’s not.

2. Pact
Pact is like making a bet on your health. Make a bet to log your food, eat healthy and workout then get paid!It also keeps you accountable because no one likes loosing money.

3. Bodyspace
Bodybuilding.com is an awesome website that has tons of workouts, recipes and tons of the fitness industries secrets. It also has a great way to keep track of your measurements, and a community of other fitness addicts. Their app is called body space and is perfect for keeping track of progress and finding new workouts.

4. Instagram
Instagram has tons of fitness pages that you can follow to keep you motivated and post fitness tips! You can follow me at @AutumnLeighFitness

visit Autumnleigh.com for more fitness tips and motivation.

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Why the concept of “food prep” isn’t just for bodybuilders

Have you ever been hungry but didn’t have time to make something to eat so you ran to the nearest fast food restaurant to calm your hunger?
Do you have cravings for unhealthy treats and foods that will do nothing for you physically?
Are you constantly on the road and don’t have time to prepare every meal at home? A lot of us have done this or do this on a constant basis , if you don’t then that’s great for you!

Food prep is a term short for food preparation. Food prep means to prepare your food for yourself! Some people do it for the entire week. some prepare for 2-3 days, while others only for that 1-2 days. Depending on your schedule and preferences you will decided how far ahead you want to prepare for.

Food prep makes choosing healthy choices easier. Instead of running to Taco Bell save even more time and money by having your food on hand. By carrying a cooler or insulated lunch bag filled with healthy treats you’ll have no excuses! Plus when you buy in bulk it’s usually cheaper 😉

When you choose healthier choices your body will thank you and you will reach your fitness goals faster!

How do you food prep? Comment below and let me know how you stay on track!
Thank you for reading

Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided

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10 Alternatives to candy

If your like me and you crave candy and sugar a lot. Then not eating sugar could sounds like a nightmare to you. I’m not saying that I never succumb to my cravings but when I do I usually feel awful afterwards. Not because I feel guilty for eating it but it actually makes me feel really bad and bloated. So when those cravings do come around I usually try to opt for something sweet but healthy too! Here is a list of a few healthy alternatives to candy and processed foods. These treats should definitely kick your sugar cravings!

1. Pineapple is my personal favorite. It is sweet & sour at the same time with a tropical flavor that is very refreshing.

2. Grapes

3. Apples baked in cinnamon.

Ingredients: 1 Sliced apple, 1 tablespoon cinnamon, 1/2 lemon, 1 tablespoon brown sugar.

Instructions:   Preheat your oven to 375 degrees. Toss sliced apple with the cinnamon, lemon and brown sugar. Place in a baking or casserole dish. cook for 30 minutes until soft and juicy, stirring occasionally. serve with ice cream or enjoy plain. *to keep it on the healthier side skip the brown sugar and ice cream!

4. Greek Yogurt with honey and Fruit *some ground flax seed never hurt anyone 😉

not only will it satisfy your sweet tooth but it will also help keep you full since Greek yogurt is packed with carbs and protein. Honey and fruit contain antioxidants and antimicrobial properties, which help keep us healthy.

5. Frozen banana dipped in chocolate

Kill your craving of ice cream with this healthy treat.

Dip a banana in melted dark chocolate and freeze. Bananas are rich in potassium which has been linked to lowering blood pressure and  reduced risk of stroke.

6. Dark Chocolate , nuts and granola

7. A FRUIT smoothie is always a yummy healthy treat. (Tip: pineapple covers the taste of kale and spinach amazingly!!) try it out. Maybe you can sneak some veggies in your sweet treat. *Add some yogurt and ground flax seed and you basically have a meal on the go.

8. Organic peanut butter and whole grain toast/English muffin

9. Orange, banana, berries, watermelon, cherries, apples, kiwis, pomegranate seeds, melon, grapes ect.

10. Dried fruit

What’s your favorite healthy sweet treat?

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What is the best way to lose weight?

I hear this question all the time in the fitness world. Honestly there is no one specific “best way” to loose weight. Each client will respond differently to a training program, however I think the basic principles you need to include during a weight loss program are cardio + resistance + nutrition + Sleep . A combination of these four things creates a fat burning machine. Cardio gets your heart rate up and helps you burn more calories. Resistance and or strength training helps you gain muscle, more muscle leads to greater caloric expenditure during everyday activities. Nutrition is the key factor when it comes to weight loss because the number one rule for weight loss is to have a calorie deficit, simply meaning to use more calories in a day then you consume. When you combine these four basic fitness techniques you should see great results.

Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided

Clean Eating

Clean eating, You have probably been hearing those words everywhere lately and wondering what the heck they mean. Some may Dismiss it right away thinking its a new fad diet, but its not! Clean eating has been around ever since people started eating! In fact your grandparents probably used to just call it food. Its simple, you don’t have to give up meat (I totally respect your choice if you do), starve yourself or do any crazy diet fad people are doing these days.

“I define clean eating as consuming whole, natural foods that have not been processed,” says Diane Welland, RD, author of The Complete Idiot’s Guide to Eating Clean.

At first its a little hard, just like letting go of all unhealthy things. You think your going to miss the GMO, sugar filled, processed, watered down “food”. In reality, you usually wont. Once your body starts actually getting what it needs from your food and you start feeling a little better and looking a little better after every meal you wont miss that junk at all. Even if you do, Eat what you want, get that craving out of the way. Enjoy life while you have it, just do so in moderation. If most of your meals are clean / organic and from the earth then those two or three Oreos are not going to kill you. Just don’t eat the whole sleeve.

The biggest advice I could give is to learn what your eating. Learn the Ingredients that are in the foods your buying. Once you learn what some of those ingredients are that your putting into your body and or your families body’s on pretty consistent basis hopefully you will make a better more intelligent choice about what your spending your hard earned money on. Once your body starts enjoying all those yummy whole healthy foods full of nutrients and vitamins you’ll start craving more healthy foods and less processed crap. You’ll probably even notice after awhile that those yummy processed treats your used to enjoy so much really taste really bad.

You don’t need to flip the script all in one grocery trip. Believe me you’ll probably end up wasting all that yummy healthy food you just bought because that’s not what your used to eating. try to change little things about your diet every day. switch One unhealthy snack a day to something a little better for you. it will help you mentally adjust to the switch and make it so you don’t feel like your depriving yourself every time you eat.

Also try to buy from a local food source and or  organic as much as possible, it puts money back into your community, supports your local farmers and supports your families health. Genetically processed food and big cooperation’s are not good for us or the environment. Lets stop supporting them!

Eating organically is usually associated with costing more, but It doesn’t always have to be crazy expensive and drain your pockets. In reality eating organically usually just seems more expensive because you buy food that you let go bad because you end up eating out anyways. Buy what your going to eat and freeze what your wont be able to use for later use. By buying bulk whole ingredients you’ll be able to get more food for your buck! You just have to make it.

Examples of Clean / Healthy foods that I eat on a daily basis:

Organic Potatoes, Free Range Organic Eggs, Free Range Organic Meat, Organic Quinnuoa, Organic Milk, Organic Whole Grains, Organic Flax Seed , Organic rolled oats, Organic Peanut Butter, Organic Broccoli, Organic Apples, Pineapple, Bananas, Organic Cauliflower, Organic Spinach / Kale, Greek yogurt, Organic Frozen Blueberry’s.

the list could go on but ill leave that for a different post.

The thing about clean eating is that you can pretty much make most things that you enjoy that aren’t clean into a clean version. the stuff you buy at the store only has all that crazy stuff in it to make it last months on a self with out going bad and to fill the product with cheaper ingredients so they can mass produce it at a cheaper rate. So have fun, Google search your favorite store bought goodies / recipes and make your own yummy treat that’s you can enjoy but are not going to harm your body.

Below are links to some of my favorite  simple clean recipes you can make at home. Enjoy 🙂

Mango Fruit Roll Up

http://www.justataste.com/2013/07/healthy-homemade-mango-fruit-roll-ups-recipe/

PB` Banana Bites

http://nomnomnomblog.com/2011/05/11/a-taste-of-summer-and-a-new-video/

Raw Vegan Chocolate Chip Cookie Dough Balls

http://www.averiecooks.com/2009/10/raw-vegan-chocolate-chip-cookie-dough.html

Chocolate Cake

http://www.bodyrock.tv/2011/05/05/chocolate-cake-by-bodyrocker-natalie/

Oatmeal Pancakes

http://www.fitsugar.com/Recipe-oatmeal-Pancakes-9277040

Healthier Hardboiled Eggs

http://www.bodyrock.tv/2011/12/04/bodyrockers-eggs/

source of quotes: http://www.fitbie.com/eat-right/tips/truth-about-clean-eating
Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided.