Nutrition Plan

 

 

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Free Fat Shredder Diet Plan yet?

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pregnancy yoga to keep me limber :)

Greek Yogurt

If you are like me, you love Greek yogurt and understand it's nutritional value so you are always trying to discover NEW ways to use it! 

If you aren't like me, Greek yogurt is something you NEED to try!!

Here are some of the HEALTH BENEFITS you can get from 

eating Greek Yogurt:

Greek yogurt has substantially more protein than standard American yogurt.

Greek yogurt has one-half the sugar of unsweetened, non-fat American-style yogurt

Greek yogurt is minimally processed and has not been heat-treated. This provides you 

with essential healthy bacteria, including acidophilus

Acidophilus and lactobacillus organisms can improve intestinal health, reduce diarrhea 

and even help prevent yeast infections. 

Greek yogurt provides substantial amounts of calcium, and the calcium in yogurt is more 

easily absorbed due to live yogurt cultures

Now do you want to try it? :-) 

Fitness FAQ's

WHEN to TRAIN?

When you fit your workouts in throughout your day ultimately depends on your schedule and personal preference.  There are benefits to both working out in the AM and in the PM.

Exercising in the AM:

Help you start the day off feeling energized

Raise your metabolic rate so you will be burning calories throughout your day

Exercising in the PM:

The body reaches its maximum temperature roughly between 3 pm - 6pm

During this time your lungs will process oxygen more efficiently to improve your stamina.

Your muscles will become more fluid during this time and you will have increased agility.

Regardless of WHEN you exercise, fitting it into your regular weekly routine and consistently following a workout schedule will lead to success!

PRE-WORKOUT MEALS

Training on an empty stomach is a BAD idea so when you are working out in the AM make sure to eat something first!  When you are exercising on an empty stomach you are getting your energy from glycogen store in your muscles as well as your body's own lean muscle mass. The purpose of exercise is ultimately to increase lean muscle mass to improve your metabolism and burn fat. Exercising first thing without food in your stomach is COUNTERACTING what you WANT to happen by exercising! 

When you first wake up in the morning you are hypoglycemic since you have not eaten for up- to 10 hours.  The best time to workout is 2-4 hours after eating, depending on how large of a meal you have eaten.  You don't want to be running on empty, but you don't necessarily want a lot of food in your stomach either.  If you workout in the morning, a vegetable juice or piece of fruit is an ideal  

POST-WORKOUT MEALS

To allow your body optimum recovery, you need a snack or meal containing carbohydrates and protein within 2 hours of exercising.  Supplying immediate sources of protein and carbs to the body begins the repairing, rebuilding, and refueling phases your body needs to avoid breaking down it's precious muscle mass.

GOOD CARBS:

Higher GI foods are recommended directly after exercise.  This allows for the quick digestion your body needs to refuel muscle glycogen.

Dates, brown pasta, bananas, and potatoes are great choices!

Steer clear of fiber directly after your workout as this will slow down digestion rather than refuel the body.  

GOOD PROTEIN: 

Lean white meat, eggs, low -fat dairy sources, beans and soy are all high in protein.  Whey protein is a particularly good choice as it is one of the few proteins that has a 100% absorption rate.

SHOULD YOUR POST WORKOUT MEAL DIFFER DEPENDING ON WHAT WORKOUT TYPE YOU ARE DOING?

It is important to consume complex carbs and proteins after all exercises whether they be moderate or difficult.  

If your workout is cardio-based of moderate resistance training like running or cycling, you will need to take in more carbs.

If your workout is mainly strength training, you are working your muscles and will therefore require more protein.  

HOW SHOULD YOUR POST-WORKOUT MEAL VARY TO ACCOMMODATE CERTAIN HEALTH CONDITIONS?

Combining carbohydrates with protein is an ideal way for diabetics to manage their sugar levels.  Just opt for lower GI foods such as sweet potatoes, rice, barley and oats because the higher GI foods may cause spikes in ones sugar levels.

For anyone who suffers from cholesterol problems, keep in mind that while eggs are an excellent source of protein, they are high in cholesterol. 

Health Tip

Dyes and chemicals used to flavor and preserve junk food, require a lot of extra vitamins and minerals from the body just to metabolize and detoxify them. Because junk food has no nutrients in it, the body must use its precious stores of nutrients to digest junk food.

Ready to LEARN how to EAT RIGHT to FUEL your BODY the way it is meant to be FUELED?!?

Join my March 18th Challenge Group!!!

(Spots are limited and fill up quickly)

Not only do I give you daily motivation, tips, and accountability, but I share with you my EXACT meal plan, how to EAT RIGHT on a BUDGET, how to SHOP for the RIGHT FOODS, and how to eat when those around you DO NOT want to EAT HEALTHY!  

Email me:  Tina@tinafitnesscoach.com to join! 

Get Fit for Summer Challenge!!!! 

If you would like to be considered to be a participant in the next Bombshell Challenge, starting on March 4th, shoot me an email!  Tina@tinafitnesscoach.com

Bikini season is FAST APPROACHING peeps... It's time to TURN UP THE HEAT!!! 

Here is what we cover during my challenges:  

- How to create and live a HEALTHY LIFESTYLE rather than just a short-lived QUICK FIX.

- How to OVER-COME the SELF-SABOTAGER inside you and live your BEST LIFE

- Daily ACCOUNTABILITY

- GROUP camaraderie (people who are headed in the same healthy direction as YOU!)

- Guidance with your nutrition! (I give you the EXACT nutrition plan I follow!

- HEALTHY COMPETITION! Prizes for the most dedicated challengers!

- RESULTS <--- Leave the 90 days a BETTER, STRONGER, more CONFIDENT YOU!!! =)

You READY?!

**** If we aren't Facebook friends yet, let's change that!! Find me on Facebook for daily Health Tips, Recipes, and Motivation :-)

https://www.facebook.com/tina.ohnmeiss

http://www.facebook.com/TinaFitnessCoach

Babies make great weights when doing your squats!!

Some of my Very Basic Tips!!

TIPS for SUCCESS in your WEIGHT LOSS JOURNEY

People ask me ALL the time what my TOP tips are for losing weight in a healthy way and maintaining that weight loss.  I can honestly say the BEST way to achieve this is to follow some very simple guidelines and start off with the RIGHT MINDSET!!  

If you begin your weight loss journey with an open mind and the determination to TRANSFORM your LIFESTYLE you will be GREATLY SUCCESSFUL!

Food is can be the BEST MEDICINE or the PERFECT POISON!!

Make SMART food choices and FUEL your body with the NUTRIENTS if craves and needs!

 Finding a SUPPORT SYSTEM and a COACH that can help you lead the way to a healthier life is an awesome idea!! 

The accountability and motivation a community of supporters offers is going to keep you going strong and help you keep the momentum and focus you will need to avoid temptations and continue to make SMART CHOICES! 

My Next Challenge Group is starting February 18th.  

I would love to help you start on your journey to a healthier life!

Spots are limited for my groups so that everyone can get the individualized attention they deserve!! Email me today to join us!

Tina@tinafitnesscoach.com

If you can't join this group no need to worry-- I start a new group each month.  It is my MISSION to help as many people as possible and to SHARE all the TOOLS and TIPS I have learned on my own personal weight loss journey and continue to learn every day while I continue to maintain my healthy lifestyle! 

Find me on FACEBOOK!!

Have you Found Me on Facebook Yet? 

If not you definitely should!! I post daily health tips, recipes, motivation and have give- aways!

www.facebook.com/TinaFitnessCoach

Check it out & "LIKE" my page :-)  

Weekend Motivation

Some WEEKEND Motivation

Phil the Groundhog informed us all this morning that SPRING is right around the corner!  Are you ready to strut your stuff this summer?  If not, the time to get in shape and feel great is NOW!!

My Get Fit with Friends Challenge kicks off Feb. 18th.  This is the perfect way to stay motivated and focused while you are getting in shape for this summer or losing the weight you've been trying to lose for quite some time!! I'd love to help you! Want to join the group us all who are all ready to get in the best shape of our lives?! Just e-mail me!

Tina@tinafitnesscoach.com

COMMIT to FIT!  Learn how to live a healthier lifestyle and make smarter FOOD Choices during my Challenges!! My Challenges go over tools to help you EAT HEALTHIER, GET FIT, manage your time, & LOVE YOUR BODY!!!

My next Challenge starts Feb. 18th & spots are quickly filling up!  Email me to reserve yours today :-)

Tina@tinafitnesscoach.com

Health Benefits of Grapefruit Juice

Health Benefits of Grapefruit Juice

Grapefruit is not only delicious, but there are lots of awesome HEALTH BENEFITS associated with it!

Grapefruit contains Pectin.  The pectin in grapefruit has been found to be effective in decreasing the accumulation of deposits in your arteries.  The vitamin C that grapefruit contains also helps your arteries by strengthening them and maintaining elasticity in your arteries.

Grapefruit contains Bioflavonoids.  The bioflavonoids in grapefruit have been found to halt cancer cells from spreading in Breast Cancer patients because it helps to rid the body of excess estrogen.

Grapefruit helps boost your immune system and fight off the common cold.

If you have a tendency towards diabetes, drinking grapefruit juice can prevent it!

Grapefruit juice helps regulate digestion.

Feeling tired?  Drink grapefruit juice with lemon juice and honey to kick that fatigue.

Grapefruit juice helps reduce fever.

Drinking grapefruit juice before bed helps you sleep better and alleviate insomnia.

When you are pregnant, drinking grapefruit juice helps reduce water retention and swelling in your feet and legs.

Grapefruit has a great fat-burning enzyme.  This enzyme helps absorb & reduce starches and sugars in your body.

Grapefruit helps relieve sore throats and coughs.

Grapefruit contains anti-cancer agents.  Drinking grapefruit juice can protect you from stomach & pancreatic cancers.

****When drinking Grapefruit juice, do so in MODERATION.

***Grapefruit juice may interfere with the absorption of certain man-made drugs so discuss grapefruit consumption with your DR. if you are prescribed meds!! 

Les Mills Combat

Les Mills Combat

Les Mills Combat is my current fitness program!!! 

Check out some preview videos of it :-)

Think you'd like this program?  Get it here:  www.beachbodycoach.com/teenamarie03

Creating Healthier Habits is Going to Be Challenging, but YOU ARE SO WORTH IT!

HEALTH TIP

Feb 4th Challenge!

LOVE yourself, LOSE the Love Handles Challenge!!

My next challenge group starts FEB. 4th!! If you want to be a part of it please email me:

Tina@tinafitnesscoach.com

The challenges are such a fun way to stay focused and accountable while working towards your health & fitness goals.

I coach all my challengers by motivating, giving tips, and posting assignments.

Check out what some others are saying about my challenges :-)

http://www.tinafitnesscoach.com/p/testimonials.html

Remember:  Summer bodies are EARNED in the winter!! 

The time is NOW to get swimsuit ready!!!

Can't wait to work with you!!!

-Tina 

Fun Food for Kids!

Trying to Spice up the Typical PB& J you Make your Kids for Lunch?

Try out some of these awesome healthy snack & meal ideas! 

Sodium Intake

How Much Sodium Should we Consume?

According to the Mayo Clinic, you should limit your sodium intake to 2,300 mg if you are under the age of 50 and 1,500 mg if you are over 50, African-American, have high blood pressure, diabetes or kidney disease.

Where does the majority of the sodium you are consuming come from?

This will surprise you!

(this is why I rarely consume processed foods!)

 

WEEKLY PLAN!

TAKE THE FRESH START FITNESS CHALLENGE

 

My Challenge Groups are an EXCELLENT way to stay ACCOUNTABLE & FOCUSED

while working towards your HEALTH & FITNESS GOALS!

Everyone in the group does a Beachbody workout- because they are SUPER effective 

fitness programs, drinks Shakeology daily - since it is the top of the line 

nutritional shake, and checks in with the group at least once a day!

I post mini assignments to everyone.  The challenge last 90 days. 

There are 2 prizes awarded at the conclusion of the challenge.

- 1 for best overall transformation &

- 1 for most accumulated points

These groups are SO much FUN!  If you are looking to make 2013 the year you get in 

INCREDIBLE shape consider joining us!

To get started or find out more info please email me:

Tina@tinafitnesscoach.com

 

Fitness Motivation

THIRSTY THURSDAY

Are you getting ENOUGH WATER today?!?!

Not sure how much you should be drinking?!?

Remember this simple TRICK!

Fresh Start Fitness Challenge #2

Ready to get in shape or take your HEALTH & FITNESS to the next level?!

My Jan. 7th Fresh Start Fitness Challenge is maxxed out and I still have people ready to commit to GETTING HEALTHY & STRONG in 2013!  SO EXCITING!

I have decided to start a 2nd Fresh Start Fitness Challenge so I can help as many people as possible! 

The deadline to join is Jan. 15th and spots are limited!

Email me to reserve your spot today!

Tina@tinafitnesscoach.com

Best FOODS For PERFECT & RADIANT Skin

Challenge Group!!

FRESH START FITNESS CHALLENGE

 What's the BEST way to make sure you get in shape and improve your health in 2013?!? 

1. Find a SUPPORT system of like minded people who are all also determined to get healthy!

2. Start exercising with an effective fitness program or workout routine.

3. Improve nutrition and diet by learning how to eat right to lose weight and build muscle while giving your body all the nutrients it needs to run at it's fullest potential!
Want all those things? They are all included in my challenge groups!! 

My next group starts Jan. 21st! Email me or friend request me: https://www.facebook.com/tina.ohnmeiss to reserve your spot today!!

I'd love to work with you to achieve your HEALTH & FITNESS GOALS!!

-Tina  

HEALTH TIP OF THE DAY

Health Tip of the Day:   

Comes from one of my favorite books that is totally worth the read- “Eat to Live” by Dr. Joel Fuhrman

Cancer is a Fruit and Vegetable-Deficiency Disease

Fruits and Veggies are the 2 foods in correlation with longevity in humans.  The National Cancer Institute recently reported on 337 different studies that all showed the same basic information.

1. Vegetables and fruits protect against all types of cancers if consumed in large enough quantities.  Hundreds of scientific studies document this.  He most prevalent cancers in our country are mostly plant-food-deficiency diseases.

2. Raw vegetables have the most powerful anti-cancer properties of all foods.

3. Beans, in general, not just soy, have additional anti-cancer benefits against reproductive cancers such as breast and prostate cancer.