All My BEST Healthy Lifestyle Tips + Tricks

Healthy Living Tips + Tricks | Faith and Fitness BlogSay noo to dieting and yesss to a healthy lifestyle. Seriously, y’all, these 12 tips are GOLD.  Forming healthy habits is ten million times better than crash dieting for a week then gaining back 15 pounds more than you lost. Yes? Yes.

Read onnnn..


MODERATION —

The key to being healthy is everything in moderation. Don’t deprive yourself of ANY food. I absolutely love love loveee frozen yogurt, (S/O to Yogurt Mountain) and I know there is no way I would ever stop eating it because…

Deprivation –> Binging. The more you deprive yourself of one food, the more you want it. Enjoy your guilty pleasures, just be smart about it.

AVOID TEMPTATION —

Although you don’t want to deprive yourself, you also don’t want to tempt yourself. Keep your favorite foods around, but keep them in places where you aren’t going to see them every time you pass through the kitchen. Oh hey there chocolate cheesecake just waiting to be devoured.. wrongooo. When I buy a sweet treat, I keep it tucked away so I have to go out of my way to get it. Notttt right beside my bed. { Bad mistake. }

WRITE IT DOWN –

Recording what you eat is a big step when trying to lose weight. It makes you:

  1. realize all the mindless snacking you may do,
  2. gets you to read the nutrition labels,
  3. causes you to think before you eat and much much more.

My favorite food log app is probably My Fitness Pal. Read more about that here.

FRONTLOAD —

I am definitely the worst at this. Front loading means you eat most of your calories earlier in the day. Ex: Front loading would encourage eating about 700 cals for breakfast, 500 for lunch and 300 for dinner. Basically the reverse of what you’re { most likely } doing.

BONUS — Front loading could also mean you eat your sweets in the morning, though. Because the earlier in the day you eat your “cheat food” the more time you have to burn it off. Helloooo cake for breakfast.

EAT THE SAME ON THE WEEKENDS —

It’s easy to stick to a diet during the school/work week, because it’s routine. Don’t let the weekends ruin all your hard work (!!!) Going out to eat can be tricky, but a lot of restaurants offer a “skinny” section to their menu which is a great guide. If you want to splurge,  split with a friend and order a side salad. Order dessert, drinks, apps, whatever your heart desires.. Just don’t forget tip #1 — moderation.. even on weekends.

EAT SLOWLY —

Take the time to enjoy your food. Don’t stuff your face like you’re never going to eat again. *guilty*  You want to give your stomach and mind time to register that it’s not hungry anymore. Wait 30 minutes and see if you’re truly still hungry.

12 Steps to a Healthier You | Faith and Fitness Blog

80/20 — 

The 80/20 rule means eating healthy 80% of the time and unhealthy 20% of the time. Nobody can be healthy 100% of the time. If you strive to do this then whenever you slip up (which you will) you’ll feel extremely guilty and that’s not good for your mental healthChoosing a healthy lifestyle should be fun, not stressful. You want to be mindful about how you’re treating your body, but don’t beat yourself up if you slip up or splurge here and there.

NON FOOD ACTIVITIES —

Eating when you’re bored is wayyyy too easy to do. Keep a list of activities you can do instead of eating. Examples would be: Read, go for a walk, start a hobby, paint your nails, call a friend, go shopping, watch a show, etc. Don’t resort to eating from boredom. It’s not worth it, and you’ll feel guilty afterwards.

MAKE SLEEP A PRIORITY —

This cannot be stressed enough. Sleep is so so SOO important for your physical and mental health. Treat your body with care and don’t wear yourself down.  You will be more alert and willing to get up and do things with your day when you have a good nights rest. You will also be less inclined to have unhealthy cravings. WUDDUP SUGAR.

EAT CLOSE TO THE EARTH —

No..This does not mean to eat organic. It simply means to avoid processed foods. Anything that has been genetically modified or processed is obviously not intended to be put in our body. God created this earth and all the yummy, NATURAL foods that come from it. If it takes years to expire it’s probably not a great choice. Choosing fruits, veggies, whole grains, nuts (in moderation), and both animal + plant proteins is a healthy way of living. Why is a homemade meal always so much better? Because it has real and FRESH ingredients.

3 MILES OR 30 MINUTES —

A lot of people/websites say to exercise one hour a day/seven days a week. I think a good rule of thumb is three miles of walking/running, or thirty minutes of weight lifting, yoga, pilates, cycling, etc.. It’s important not to overwork your body. We are all trying to achieve different goals, and if you know 30 minutes isn’t going to be enough then by all means exercise longer, but the important thing is to listen to your body.

THINK FIT —

Food and hunger are incrediblyyyy mental things. If you envision yourself fit and healthy, you will become fit and healthy. Constantly think about your goal and how far you’ve come in reaching it. NOT how far you have left to go.


Anything I’m forgetting? I’d love to know y’alls favorite tricks!

x, elizabeth

 

GIRLS WHO LIFT >

girls who lift faith and fitness blog

If you’re like most women (or like me), you probably refrain from lifting weights because you’re terrified of getting bulky. Whenever I went to the gym I thought of weights as the “boy section” and I was more than content on my side of the gym. hiiii elliptical, treadmill + bike. I thought my muscles would get HUGE and I’d look like those scary body building women on magazines.

REALITY CHECK :: If you want that hour-glass figure you need weights in your life. AND if you want to push your body towards ACTUAL change –> weights.

Weights = lose fat + build muscle. Cardio = lose fat + lose muscle.

Rachel Weights Girls Who Lift Faith and Fitness Blog
Ultimate #GIRLBOSS + my good friend Rachel Grindstaff;; For more inspiration visit >>  here, here, and here.

Read onnnn..

1. Say HELLOOOO to a faster metabolism

Most women think that cardio is the best way to burn calories. Sure, cardio does burn calories, but how nice would it be to walk away from your workout and continue to burn calories?

SPOILER: That’s what you get with lifting weights. With cardio, once the workout is over, so is the calorie burn. Weight lifting builds more muscle, and the more muscle that you have, the more calories you will burn throughout the day { because muscle burns more calories at rest than fat does. }

2. Walking Confidently :: say NO to lanky limbs 

Having a stronger neck, back, and shoulders will help you stand up straight and look confident. Better posture preserves the spine and reduces lower back pain, too. Basically, you can’t be a total #girlboss if you’re body isn’t strong and coordinated.

3. Bone Strength 

Lifting weights doesn’t only strengthen your muscles, but it also strengthens your bones. It increases bone density, which reduces the risk of osteoporosis. <– serious issue, y’all.

TO MY GIRLS — we are FOUR TIMES more likely to suffer from osteoporosis! So grab dem weights.

4.  BYEEE High Blood Pressure :: Healthy Heart <3

Lowering your blood pressure reduces the risk of coronary heart disease, stroke, diabetes, and other heart conditions. Weight lifting means a longer and healthier life.

5. MOOD BOOSTER 

A BIG ole thank you to endorphins. (The feel-good chemical that comes from working out) Lifting weights reduces stress, eases joint pain + relieves stress/anxiety/depression/ALL THINGS BAD.

Girls Who Lift Summary-6

Still scared of looking manly???

YOU WILL NOT bulk up! The women who look that way are trying to obtain that look. I don’t even think I have enough time to achieve that look if I wanted to? But to reassure you, here are the FEW possible ways to get bulky:

  • You’re taking steroids
  • You’re taking testosterone or other hormones
  • You naturally have high levels of testosterone.. you would be aware of this already so don’t freak out and think THIS COULD BE MEEEEE!?!?

Fitness/Nutrition Questions? E-mail me at — elizabethyontz@gmail.com

happy lifting

x, elizabeth

Healthy 2 Ingredient Pancakes with Apple Cinnamon Syrup

Healthy Apple Cinnamon PancakesYou need to stop whatever you’re doing right now and RUN to make these pancakes. These things are no joke. Seriously.faith and fitness blog healthy pancakesHealthy pancakes? Who knew there could ever be such a thing? Well, except Pinterest. I had been seeing this recipe alllll over pinterest for about, eh, I don’t know… maybe A YEAR before ever trying them out. Partially because I just didn’t believe they’d be good and partially because I never had proper equipment around. But now I have a ninja (!!!!) and I’m constantly looking for recipes so I can use that bad boy.faith and fitness blog healthy pancakesOKKK so what is the recipe you ask? One banana and two eggs. Yup, that’s all! It sounded so bizarre to me. How on earth could pancakes come from that? But I’m starting to realize that when in doubt, use a banana. Does anyone else get that from pinterest? Bananas seem to be the superhero in every recipe.IMG_4879 IMG_4892So here’s the baking process: put two eggs and a banana in a blender/food processor/ninja and blend that baby up! Some recipes say you can just mash it together with a fork but I just don’t trust my mashing ability to make them the right consistency. PLUS whipping them in a blender or food processor incorporates air into the batter and makes them niiiiice and fluffy. IMG_4896 faith and fitness blog healthy pancakesNow, since I have to make my pancakes stand out from the rest… here is what makes mine different: the syrup. I love pancakes but face it… they’re just not healthy for you in any way. And then dumping buckets of sugar on top just doesn’t scream nutritious. But hey, to each his own!faith and fitness blog healthy pancakesIMG_4939 faith and fitness blog healthy pancakesI opted for healthier “syrup” using applesauce, honey, cinnamon, and vanilla. IT WAS SO GOOD. These pancakes already have a lot of moisture in them so you really don’t need much syrup anyways. I also put a little dollop of peanut butter on mine cuz I’m a PB addict. And peanut butter and bananas are the dream team.IMG_4961 faith and fitness blog healthy pancakesSo there you have it! Healthy pancakes for just 250 calories!…(not including syrup)… The batter made me 5 large pancakes. Add a little apple cinnamon syrup and peanut butter and you’re set!


{ APPLE CINNAMON SYRUP }

  • 1/4 cup applesauce
  • 1/2 – 1 tsp vanilla extract
  • Cinnamon (to your liking!)
  • Honey

Mix applesauce, vanilla, and cinnamon in a bowl. Warm up on your skillet. (I used the same skillet that made my pancakes). Pour over pancakes and drizzle honey on top. DELISHH.


 

What are your favorite pancake toppings!?

Chat soon, xx

elizabeth

Pre and Post Workout Nutrition

Pre and Post Workout

If you want to get the most out of your workouts, you need to take pre and post exercise nutrition seriously.

PRE WORKOUT:

  • Focus on eating a high-carb, low fat snack
  • Avoid fat because it stays in the stomach longer
  • Consume moderate protein – just enough to satisfy hunger
  • Drink lots of water
  • Wait 30 mins to workout (or more depending on what you eat)

POST WORKOUT:

  • Consume at least 10g of protein, but aim for more
  • Moderate carbohydrates
  • Avoid fat because it will slow down transit through the stomach and may slow digestion/absorption of carbs and protein
  • Consume your post workout snack as soon as possible after working out

All forms of exercise use carbohydrates for energy so you need to maintain an adequate amount of carbohydrate stores. Research shows that fatigue during exercise can be related to low levels of water and stored carbohydrates. The carbs should come from complex carbs. Examples of complex carbs are sweet potatoes, beans, whole grains, fruits, and vegetables.

There is said to be a “window of opportunity” that lasts up to 1 hour after a workout. Consuming protein immediately after a workout is said to increase muscle strength and size significantly. Post exercise your muscle are primed to rebuild and recover. That means taking your post workout snack/meal very seriously if you want results! Building lean muscles increases your metabolism and burns more calories throughout the day.  Also post workout you should consume a little bit of carbohydrates.

Be conscious to consume a fat-free snack post workout. Since fat slows down transit through the stomach, eating fat during the post-workout period may slow the digestion and absorption of carbohydrates and proteins.

Cheat Days: Good or Bad?

CHEAT DAYS —  where you eat whatever you  want AND burn more calories!? Well.. sort of, but I bet that got your attention ;)

How do cheat days work?

Many people believe incorporating a “cheat day” or “cheat meal” into their diet is a wise decision. Scientifically, when you are restricting calories your leptin levels will start to lower. Leptin is a hormone that is responsible for maintaining our energy balance. When you have a cheat day/meal you are temporarily raising your leptin levels and increase calorie and fat burn. It’s that quick leptin increase that’s responsible for increasing your metabolism!

Psychological affect:

One major reason I promote a cheat day is because of the psychological benefits. Even if science is wrong (which it is a lot of the time) I think cheat days are good for us mentally. When you are constantly thinking of all the foods you can’t have, that’s when you binge and overdo it. It’s important to develop a healthy relationship with food. Allowing yourself a day to eat the foods you have been craving all week helps build this positive relationship with food, and makes it easier to stick to a restrictive diet. It also is important to know how to control yourself when you are exposed to your guilty pleasures.

How to cheat properly (in my opinion):

The only time I view cheat days as bad is when people take in a ridiculous amount of calories.. like 5 or 6 thousand. You still don’t want to completely blow your diet and erase all that hard work from the week! This is why a cheat meal may be better than a whole day. If you are on a 1,200 calorie diet, aim for a 2,000-2,500 calorie cheat day. It’s important to set somewhat of a limit because those extra calories will still turn into extra pounds if you don’t cheat properly.

 

What’s your favorite “cheat meal” !?

 

 

 

 

To Nap or to Run?

RUNNING>NAPPING

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    So, this morning I had to wake up at 4:00 am.  Say what!? I am NOT a morning person. The only reason mornings are somewhat acceptable is because that means I get to have coffee.. I’m addicted. Anyways, waking up that early for a seven and a half hour work shift isn’t exactly how I wanted my Thursday to go.

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I had planned on taking a nap after work, but when I stepped outside I couldn’t resist taking advantage of this perfect running weather!  I am also very bad at napping.. it just sounded like something I should do. There is  a beautiful trail right by my apartment so I changed and headed over.

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Today my run was about enjoying being outside, rather than getting a “workout.” It’s important to have days like that. Running outside is therapeutic for me. Especially when it’s this perfect of a day.

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HIIT WORKOUT

High Intensity Interval Training

HIIT Cardio Workout

What is it??

  • HIIT is a form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise.
  • HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
  • HIIT trains and conditions both your anaerobic and aerobic energy systems.

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I did this workout last night and it was no joke. I was dying once I got to the second running session, and my heart rate got wayy up there. Be sure to stretch for at least five minutes before AND after or you will regret it.

WORKOUT:

 25 Jump Squats

1 Minute High Knees

1 Minute Mountain Climbers

1 Minute Butt Kicks

20 Burpees

1 Minute Jumping Jacks

RUN 10 MINUTES

( REPEAT ALL 3 TIMES)

… and good luck :)

I’m Not Running A Marathon

Lately I’ve found myself hating something I genuinely love to do: running. Why? Well, I realized I was pushing myself past the point of it being fun anymore. You know those dads that live vicariously through their sons? They just push, push, push and are never satisfied? Yeah, I don’t wanna do that to myself. I know working out isn’t always “fun” but if it’s something I’m choosing to do, shouldn’t I be able to look forward to it?

I found myself competing with myself, and not listening to my body. Setting goals is awesome, but I had to realize I was running for my own enjoyment, not training for a marathon. I think too many people dislike working out because of this same reason: expecting too much from themselves and getting discouraged. Results take time.

I only recently became a “runner” so of course I wasn’t going to run 5 miles in 30 minutes. Okay, so my goal wasn’t THAT ridiculous, but the point is, working out is supposed to be fun. It’s a stress reliever. You should feel good and reenergized after a workout, not like you’re going to throw up.

Now that I am simply setting a distance to reach, and disregarding the time, my running is back to being fun. It’s an accomplishment no matter how long it takes me to get it done. Sometimes I just have to remind myself of that.