TIP OF THE DAY....

FIBROUS FOODS FOR THOUGHT

Here is a list of fruits & veggies to help you count your fiber intake. Remember you'll want to aim for at least 25 to 30 grams a day. Take 2 packets of cRave and you'll only have about 15 grams to go! Do your body a favor and don't skimp out on the fiber! :)

Apple - 5 g
Banana - 4 g
Broccoli - 5 g
Carrot - 2 g
Corn - 3 g
Grapefruit - 12 g
Orange - 3 g
Peach - 2 g
Pear - 3 g
Potato - 3 g
Tomato - 2 g

ARE YOU GETTING ENOUGH FIBER???

Well, this morning I woke up happy and rearing to go... however, last night I forgot to turn off my cell phone (big mistake) it notifies me when I receive an email and it went off three times during the night! Ugh! Silly me, I won't do that again... lol.

I want to touch base on a very important part of your daily diet, I'm talking about fiber! How much fiber have you had this morning? Any, a little or did you start your day off right with a bowl of Oatmeal or bran cereal? Fiber comes in two forms, soluble which dissolves in water and insoluble which does not dissolve in water, it's roughage. Your body requires at least 25 to 30 grams a day. Too much fiber will inhibit macronutrients to absorb into the body. When eating high quantities of fiber be sure to eat protein with it to aid in digestion. Another great benefit of eating high fiber foods is that fiber reduces the amount of grams in a carbohydrates per serving. For example if you eat a wholegrain pita which may have 16 grams of carbohydrates but has 5 grams of fiber, then the net carbs are actually 9 grams. Read the labels and buy the highest grams of fiber whenever possible.

Fiber not only helps move your system along but it is imperative for good health. It assists the body in many ways, such as it aids in lowering body fat, it lowers blood sugars, it aids in athletic performance, it aids in fullness of the stomach, as well as decreases intestinal inflammation. To increase your fiber intake try to incorporate fibrous vegetables in at least three of your small meals. Eat wholegrain foods, raw uncooked veggies, fruits, and snacks with high fiber, such as air popped popcorn. Start your day off right with high fiber cereal, hot or cold, along with some quality protein. And try to get in the habit of grabbing a banana or an apple as you go out the door. By doing so you'll have less cravings throughout the day and you'll have more energy too. Also, be sure to include cRave at least 2 times a day. By doing so you'll have 10 grams of fiber to go towards your 30 grams a day. So don't forget your fiber! :)

TIP OF THE DAY...

REPROGRAM YOUR METABOLISM

Eating a small meal every three hours will literally reprogram your metabolism. By eating a protein, complex carb, veggie and good fats your body will use the fuel given for needed energy. If fed the correct portion your body will know when three hours has come and gone and will be sure to let you know it needs more fuel.

Eat 3 small high protein meals with 2 protein snacks in between each meal. Eating every three hours is essential to achieving a lean, hard body. If overfed at any one meal your body will not be hungry after three hours and will store the unused fuel as unsightly fat. A helpful tip is to eat only half of your food and save the rest for your next meal.

By eating every three hours you'll feel great, have more energy, and will burn fat fast! And to top it all off you'll have tons more confidence & will feel empowered! So don't forget to eat and as always be sure to drink your Liv SXinney Water all day long!

MOTIVATION! HOW TO STAY IN THE ZONE

Good morning! It's a beautiful morning, the sun is shining and the birds are singing - love it! This time of year is so rejuvenating! I wish it could stay this way all year round...

How many times have you said to yourself that you're tired and don't have any energy? Are you waking up feeling refreshed and rearing to go? Or are you waking up tired from lack of sleep, proper nutrition and exercise. Many of my clients in the beginning have a difficult time staying motivated to exercise and their eating habits are not so good either. I have a list to of tips to help achieve fitness goals.

CAROL'S TOP 10 WAYS TO STAY MOTIVATED

1. MAKE YOUR WORKOUTS A HIGH PRIORITY
Set out your workout clothes the night before and get dressed first thing in the morning. Set time aside each morning for at least 30 to 45 minutes to exercise.

2. CHOOSE A LOCATION TO WORKOUT
Choose a gym close to home or create your own home gym. All you need are dumbbells, a bench and a mirror and you have your very own gym!

3. SET ATTAINABLE GOALS
Write down 5 short term goals. Create your own map to success. Be specific such as, "I will lift weights 3 times a week." or "I will eat a small meal every 3 hours."

4. BELIEVE IN YOURSELF
I always say "Believe in your dreams. Dreams really do come true!" If its your dream to be fit and thin then BELIEVE YOU CAN BE. Our minds are very powerful, thoughts becomes things. So believe in yourself that you have already accomplished your weight loss goal! :)

5. STAY POSITIVE & HAVE AN ATTITUDE OF GRATITUDE
Visualize yourself as already accomplishing your fitness goals. See yourself the perfect size, shape, & weight as you aspire to be. If you do your body will naturally begin to crave the healthy foods and will have the desire to exercise more. Be grateful for everything in your life. Especially your body as it is now. The more you are grateful the more you'll have to be grateful for!

6. KEEP A LIV FIT JOURNAL
Journal keeping is imperative for success. Being accountable for everything you eat & drink will help you immensely. Be honest and write down everything you eat & you'll begin to think twice about what you eat. Be sure to eat every 3 hours to jump start your metabolism!

7. CREATE A SUPPORT GROUP
Using the buddy system is a huge benefit for weight loss. Tell all of your family and friends your goals and then you won't feel the group pressure to over eat when at a family gathering or out with friends. Exercise with a friend if that helps you stay motivated. Surround yourself with people that believe in you.

8. HIRE A FITNESS COACH/TRAINER
Hire a fitness guru to help you learn how to properly eat and exercise. Being accountable to someone who you look up to will skyrocket you to success.

9. GET ENOUGH SLEEP
Sleep is highly important to achieving a long, lean, fit body. Your body repairs and builds muscle during sleep. Try to get to bed before 10:30 pm each evening so your body can fully recover properly.

10. FOLLOW THROUGH
Start your fitness plan today. Follow through with your goals, journal, and exercise routine now. Set a timeline and when you reach that goal reward yourself. Get a pedicure, see a movie you've always wanted to see, or read a good book. As you continue to do so, you'll find that your new life is just that a new lifestyle.

Staying motivated is a mindset. Believe in yourself and don't look at your new fitness routine as a diet, because it's not - it's a way of life. The more you stay focused on what you want the sooner it will appear. Trust me, having a positive mindset and staying in an attitude of gratitude will open doors that weren't open before. It's amazing how a little mind adjustment can change our lives in miraculous ways! So think positive, believe in yourself and drink your Liv SXinney Water for a happier, healthier life! :)