The True Challenge.
What to eat. Most of us know what is healthy and what is not.
Most of us know we need to be drinking 2-4 liters (YES LITERS) of water daily.
Most of us know that fast food, eating out, and alcohol sabotage weight loss/muscle gain goals.

So what is the problem???
Remember diet is 80% of the game. As I always say,
workout til you are blue in the face but if you are not feeding your body
properly don't expect it to change PERIOD.

So at what point will you decide to resist temptations and stay on track.
Being accountable to someone always helps and so does tracking what you eat.

Back to the basics.

1. Get 2-4 liters of water in a day. Go buy a fun water bottle that you will want to drink out of.
Refill it enough times to get in your daily requirement.
2. EAT BREAKFAST. Yes it is still is the most important meal of the day, you preach it to your kids. Lead by example and do it yourself.
3. Eat every 3-4 hours. Always a portion size protein, healthy fat and carb.
Here is a good list.

PROTEIN Chicken breast Turkey breast Lean ground turkey Swordfish Orange roughy Haddock Salmon Tuna Crab Lobster Shrimp Top round steak Top sirloin steak Lean ground beef Buffalo Lean ham Egg whites or substitutes Trout Low-fat cottage cheese Wild-game meat Turkey Bacon Complex Carbohydrates Potato Sweet potato Yams Squash Pumpkin Steamed brown rice Steamed wild rice Lentils Couscous Kashi Bulgur Whole-wheat pasta Oatmeal Barley Beans (black, kidney) Corn Fat-free yogurt (watch sugar) Fat-free milk Whole-wheat bread High-fiber cereal Whole-wheat tortilla Whole-wheat pita bread Whole grains For a good laugh... If you have a second check this link. The language is not the best but it is classic. Well said and true! Can you do it? http://pinterest.com/pin/555139091538360171/ Lastly... With everyone heading back to school and kids sports schedules I will be in touch about evening classes. Be sure to check facebook pages for times as well. Morning classes are always on. Thursdays 545am. Let's not make excuses as to why we cannot get here. Every one's lives are busy but your health and exercise are a priority. Make it so. We are so blessed to have an amazing group of women who push each other and rely on each other to get here! Remember you cannot take care of anyone else unless you take care of yourself FIRST! The kids are ALWAYS WELCOME.

VEGGIES and FRUIT Broccoli Asparagus Lettuce Carrots Cauliflower Green beans Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts Artichoke Cabbage Celery Zucchini Cucumber Onion Banana Any Berries Any Melon Apples Oranges/Clementines Peaches/Nectarines Whatever fruit or veggie you enjoy EAT! Vegetable Proteins Tempeh Tofu Veggie burgers Healthy Fats Avocado Sunflower seeds Pumpkin seeds Cold-water fish Natural NUT butter Low-sodium nuts Olives and olive oil Safflower oil Canola oil Sunflower oil Flax seed oil Coconut Oil Here is a great link to some granola bars. Have some fun with them. http://www.stacymakescents.com/20-healthy-granola-bar-recipes NO Bake Balls! 1 cup dry old fashioned oats 1/2c chocolate chips 1/2c natural nut butter 1/2c ground flaxseed 1/3c honey 1 tsp vanilla Mix and roll into bite sized balls. Want protein add a scoop of your fav flavor. My Granola Bars: Double Batch Makes a GIANT COOKIE SHEET WORTH (50 at least) Not the best for you but good fuel for preworkout! 4 Cups Oats 1 Cup Wheat Germ 1.75 Cups wheat flour 1 Cup or less of brown sugar 2 eggs 1.5 tsp salt and cinnamon 2 tsp vanilla Your mix ins... craisons, raisins, chocolate chips, nuts, peanut butter 1 cup oil 1 cup of honey Bake at 350 for 30 minutes