[Fitness First] My Fitness Diary Episode 05- Meal/Nutrition Plan

Hi internet!

Today I’m gonna share my Meal/Nutrition Plan that I have started using based on the 

FitForFashion website to further prepare me for my workouts!

Besides introducing CustomFit and BioScore this season, Fit for Fashion also featured a 10-week Get Fit programme which includes a nutrition programme.

I've included some tips from the programme here but do check out the website for more!

I’ve been adjusting myself to only consume based on the nutrition plan as closely as possible.

There are too many ingredients on the FitForFashion.tv , so I just hand picked a few

recipes that are now becoming my favorites!

Before I got into fitness with Fitness First, I was someone that LOVES JUNKFOOD ALOTTT!
*Just like the photo above* 

I am sure you might turn out to be a junk food lover like me too right?

My bedroom and kitchen was filled with unhealthy food

 (they still exist too but getting lesser and lesser)

such as chocolates, potato chips, tidbits, snacks etc!

However, now with the help of the 10-week basis useful nutrition remedy from

www.fitforfashion.tv 

 I have a step by step guide on how I can improve my diet from inside-out.
Let's do it together kay? *pinky promise*

First: There are some GOLDEN RULES on the preparation that is very important that I would

like to highlight it to you before we begin!

Preparation of: Food, Participants, Support and Lifestyle

Preparation helps you to mentally engage with your new health commitment.

Knock out the OLD and welcome the NEW!

There will be many moments where you feel in 'desperate need' 

of a particular food (often sweet or starch based).

TWO things you need to do!

1. Do not have the temptation foods in the house (as mentioned before, my stock is growing smaller! :DDD)

2. Ensure you have alternatives for you to replace

Let's try to reduce the foods you know you should not eat so much of them as below:

Sweets, Biscuits, Cakes, Fruit Juice (carton), Soda, Energy Drinks, White Pasta, 

Energy Drinks, White Bread, Pastries and Noodles.

TIPS: The key to long term success is to keep eating! *sounds good right?!*

Do not remove without knowing how to substitute. The substitute does not always have to be food *you are probably asking “then how?” am I right?). Invite anyone is your house or work place that wants to do this with you! You could each motivate each other and even find (non food related) incentive to keep each other focused each week!

LIFESTYLE: It's only 10 weeks, that's not very long! During this time, you must do your best to reduce temptation with social engagements and other situations as much as possible.

MEALS BEFORE/AFTER WORKOUT?

Many people do not know should we eat before/after workout. Even I did not know that!
This was my question too when I first start working out in the gym room!

The answer is YES! But there are some guidelines on what to eat!

Today I will share some of my favorites with you guys too!

BEFORE WORKOUT

1. Yogurt Treats

Have some yogurt before getting a long run as it's easy on your stomach and the healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. But keep in mind that a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. 

2. Fresh Apple + Peanut Butter Spread

Eating an apple before work out may boost your exercise endurance.

Apple deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. With a single serving of peanut butter, which is 2 table spoon,

contains approximately 7 to 9 grams of protein and about 1 gram of fiber. In addition, an apple contains a little more than 3 grams of fiber. While apples and peanut butter aren't exactly exploding with protein and fiber compared to a lot of other foods, as a midday or post-workout snack, they are a great additional source.

AFTER WORKOUT

1. Chocolate Milk

 Recent research has shown that chocolate milk is the latest craze in the post-workout snacks that even over water and sports drinks! That is because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar, all ingredients that help you recover even faster, retain water and regain energy!

2. Banana

Bananas are nature's perfect post workout food. One large banana contains up to two grams of protein; four grams of fiber; 36 grams of carbohydrates; half a gram of fat; 602 milligrams of potassium and no cholesterol. One of my simple and favorite 

Do you get enough water daily?

Photo: http://www.ignant.de Source: TheBeautyDepartment

You have to keep your body hydrated with small, frequent sips of water no matter you are a professional athlete who trains for several hours or you have a low to moderate routine!

Optima hydration alone can dramatically improve health. Therefore, before embarking on any nutrition programme, it is essential to ensure you are aware of how much fluid you are consuming.

Your action of the week:

Start drinking 2-3 litres every day for an adult. Drink 1.5 litres of water between waking till 1pm.

Credit Mention: www.fitforfashion.tv 

Beverages Recipe:

Coconut Water!

(Photo:Shutterstock)

Coconut water rich in sodium, potassium, calcium, phosphorus and magnesium, it is nature's naturally balanced electrolyte drink and may use as a natural sports isotonic! Replace your sports drinks with coconut water as it contains less calories, sodium and sugar compared with sports drink.

Credit Mention: www.fitforfashion.tv 

Beverages Recipe that works great on workout!

(Photo:Shutterstock)

Coconut Water Green Smoothie

1 cup coconut water.

1/2 cup crushed ice or water

1/2 fresh pair or mango- peeled

1/4 avocado- peeled

1 cup of kale and baby spinach

It taste refreshing even kale-haters loves this nutrient-packed smoothie and it makes super-healthy breakfast-on-the-go! Coconut water offers a ton of naturally-occuring electrolytes to replenish.

(Photo:Shutterstock)

Isotonic Lemonade

1 bottle 600ml coconut water.

1/4 -1/2 of fresh lemon squeezed

1 tspn agave syrup or coconut sugar

Garnish: Slices of lemon, fresh mint and or a quatered strawberry!

Who doesn't love a cool glass of lemonade? 

A great way to stay hydrated, a glass of lemonade also provides vitamin C. If morning sickness is getting you down, this isotonic will be a good option for you! 

So here is the Meal/Nutrition plan that I would like to share with you guys that I am currently following for my workouts! It is not easy to workout and take care on my diet as I have been travelling these few months but you must always make the effort to make it happen.

Even during my business travels, I still workout by using CustomFit App to make sure I am still on the right track! 

If I can do it, you can do it too!

I have to undergo my second BioScore 90 days after my first Bioscore and this time I have to do it much better and get a better result! You are suggested to go through a minimum of 90 days of exercising before you can see the improvement.

These are some of my favorite pre-workout nibbles, but guess what?
You can get more inspiration and advise about what kind of foods you should be eating

before a workout by checking out expert advise on the Fit for Fashion Website as below!

http://fitforfashion.tv

That's is the end of my blogpost for today!

Make sure you come back again next week and read my latest Fitness diary!

*Hugs & Kiesses*